Hip To Be Fit by MorganJamesPublisher

VIEWS: 150 PAGES: 254

ow much is not exercising costing your bottom line? Do you have the energy and drive it takes to achieve your daily wants, needs and desires? Learn how to adopt the secrets of mental, physical, and financial fitness within the pages of Hip to Be Fit. The Hip To Be Fit! Program makes life smoother, and it becomes easier to implement life's goals. Clients laugh when I tell them to "use your butt to train your brain for better fitness," but then they see the results of the routines. *Brand new ways to improve energy levels *Exercises that can be done anywhere and with little to no equipment! *Inside information on cardio routines *The secrets of pain-free exercise... finally revealed *The perfect little "tweak" that "fit" people know *How to never again feel sluggish when you work *How exercise can make you wealthy *Burst out of an energy lull immediately *The one thing you must do when you want to lose your internet butt.

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									NEW YORK
                     HIP TO BE FIT
                               By John Perry
                   © 2008 John Perry. All rights reserved.

No part of this publication may be reproduced or transmitted in any form or by
any means, mechanical or electronic, including photocopying and recording, or
by any information storage and retrieval system, without permission in writing
from author or publisher (except by a reviewer, who may quote brief passages
and/or show brief video clips in a review).


ISBN: 978-1-60037-032-8 Paperback

ISBN: 978-1-60037-382-4 Hardcover


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                  TESTIMONIALS


“I feel energized when I use John Perry’s Hip To Be Fit program. The two
short exercise segments work great into my schedule, and I don’t experi-
ence my usual energy slump in the afternoon. I definitely recommend this
program to anyone who has trouble working exercise into their schedule.”
                     Jan Smith, Elementary School Teacher and mother of two


“I am a long time workout enthusiast. I have tried many workouts, and the
Hip To Be Fit program is by far my favorite! It is short, and you can mod-
ify it to suit your needs. I have used it with my cheerleading squads, and it
is great for a quick workout before practice starts.”
                         Marlana Osborne, High School Cheerleader Advisor


“Our kids move much better since using John’s program and techniques.”
                                     Tony Proffit, High School Soccer Coach


“The Hip To Be Fit program is a must-have for anyone who works in an
office. The seven-minute workout can be done on your lunch or whenev-
er you need a break. And it requires very little room. It is perfect to help
clear your mind and get your blood flowing again! I have found that it revi-
talizes me and makes me more productive!”
                                                       Susan Hubbard, CPA
IV   HIP TO BE FIT
        ACKNOWLEDGMENTS



I would like to dedicate this book to my wife, Michelle, and girls,
  Kendra and Courtney. Thanks for letting me be myself. Everything I
do is for “my girls.”
    Without mentors and friends like Vern Gambetta, Gary Gray, Dave
Tiberio and Robb Rogers, I would not have the knowledge, passion, or
lifestyle I do today. Words cannot express my appreciation.
VI   HIP TO BE FIT
                 INTRODUCTION



T   he human body is very complex. However, we can train the body in a
    simple way to improve its function.
   Exercise does not have to be tedious, time consuming and/or painful. It
can actually be fun and invigorating!
  The purpose of writing this book is to put the fun in fitness and help those
who read it establish a fitness mindset and framework from which to work.

What this book is not:
I    It is not a body-building book.
I    It is not a diet program.
I    This is not an absolute “end-all” program.
I    It is not a book designed for die-hard athletes or intense lifters (even
     though I would do many of the same movements with my athletes).

What it is:
I    It is a book designed to educate the reader on proper human move-
     ment, energy enhancement, and a fitness lifestyle.
I    The book is for the entrepreneur, busy parent, or stressed office work-
     er trying to find answers on fitting exercise into a busy day.
I    The book shows you a way to do exercise anywhere with little to no
     equipment.
I    It is to be fun, and hopefully inspiring to the reader.

    Yes, there are more exercises that can be done.
    Yes, there is more in-depth nutrition information.
   Yes, there is much more I could teach you about applied functional
science/human movement.
VIII                              HIP TO BE FIT


    The idea is to share what I think the reader should know for “big bang
 for your time” fitness awareness.
    Because I am a Physical Therapist and Certified Strength and
 Conditioning Specialist, you will see a different approach to the program:
 a full body, 3 planes of motion approach that mobilizes the nervous system/
 brain to allow proper movement patterns. I am not trying to diagnose or
 cure anyone of medical problems. I am positioning those who attempt the
 routine to be more successful in life.
    I have found exercise to be the best part of my day. Exercise is when I
 am most at home, most at peace and most creative. I feel exercise provokes
 my potential for success. Although I do not expect it to be as blissful for
 everyone, I hope it lets them see the benefits of exercise within all aspects
 of their lives.
    I have the privilege of working with everyone from professional athletes
 trying to maximize their skills to little league moms trying to lose weight.
 I have written this book for those trying to see a way to make exercise a
 part of their lives… to develop a semblance of a healthy lifestyle.
    I spend hours daily learning about human movement and applied func-
 tional science.
     My goal is to persuade those reading to begin a healthy change for the
 better — applying this knowledge to the mental, physical and financial
 aspects of their lives. For some it will be a good start. For others it may be
 all they ever need to know or do. Either way it is possibly moving them in
 a better direction than they are currently going.
    My hope is to inspire and educate those who take the time to look at
 the following pages. The programs and recommendations in the book have
 worked for me and thousands of others. I pray they work for you.
    Smile.
    Relax.
    Enjoy.


 John
 www.hiptobefit.com
              TABLE OF CONTENTS


Preface . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .XI


LAYING THE FOUNDATION
   Chapter 1: The Three Aspects of Fitness . . . . . . . . . . . . . . . . . . . . . . . .3
   Chapter 2: The Ultimate Workout Secret... Training Movements
     Not Muscles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25


THE PROGRAM
   Chapter 3: The It’s Hip To Be Fit! Program . . . . . . . . . . . . . . . . . . .53
   Chapter 4: The Where, When, What, How, and Why of It All . . . . . .95
   Chapter 5: The Secret to a Good Aerobic Plan... in 20 Minutes . . . . .117


SETTING THE ROUTINE APART
   Chapter 6: The Fun Side of Fueling the Body . . . . . . . . . . . . . . . . . . .137
   Chapter 7: Finding the Fountain of Youth – Preventing and Alleviating
     Aches and Pains No Matter What Your Current Age . . . . . . . . . . .167
   Chapter 8: Customizing Your Routine . . . . . . . . . . . . . . . . . . . . . . . . .189

Your Bonus Page!!!! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .217
Afterword . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .219
Appendix A: Energy Scale . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .221
Appendix B: Recommended Reading . . . . . . . . . . . . . . . . . . . . . . . . . . .223
Appendix C: Products . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .225
Works Cited . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .227
About John Perry, P.T., C.S.C.S. . . . . . . . . . . . . . . . . . . . . . . . . . . . .229
X   HIP TO BE FIT
                           PREFACE

                             One for the money,
                              Two for the show
                             Three to get ready,
                              And four to GO!




Y   ou will notice at the start of each chapter I have a nursery rhyme.1
    There are two reasons for this.
   First, nursery rhymes have hidden meanings, and therefore, many inter-
pretations. They imply different things to different people. I like that.
Maybe it’s the metaphorical aspect of the rhymes.
    Each circumstance in life is based upon the meaning we give it. This
is the truth. No two people interpret the same event in exactly the same
way. This is why some people handle “stressful” events in life better than
others. It simply comes down to the meanings that are placed on partic-
ular circumstances.
   In this book we will see how the above-mentioned mindset and the
meanings you place on events in your life will affect your ability to reach
your mental, physical, and financial goals.
   Having the wrong mindset is the number one reason my clients don’t
accomplish health and fitness goals. When they come to me, they are frus-
trated because a program they have been using isn’t helping. Clients feel
they need to change the way they exercise and/or eat. Although this may
be true, the biggest reason for their lack of success is having the wrong fit-
ness script or approach to exercise and fitness.
   The second reason for the nursery rhymes is that they bring a child-like
quality to the learning. When people think of nursery rhymes they think
of children, either their own children or when they themselves were chil-
dren...it tends to drop the stress level for more open-minded learning.
XII                               HIP TO BE FIT


    I would like to promote a new way of viewing fitness in order to help
 you develop a BETTER MINDSET or “fitness script” when it comes to
 exercise and your body.
    Please take a seat as a child in this fitness classroom...open up your mind
 and have fun! Rid yourself of pre-conceived ideas and notions about exer-
 cise, fitness, appearance, nutrition, and workout planning.
    Today you are at Disneyland and we are on the “It’s a fit world after
 all” ride.
    “When I was a child, I spoke as a child, I understood as a child,
 I thought as a child; but when I became a man, I put away childish
 things.” I Cor. xiii. 11.
     Have you ever noticed how kids have tons of energy? I have two beau-
 tiful girls, ages 8 and 4. They never stop! They always want to play, chase,
 or wrestle. Their batteries never run out. I, on the other hand, have about
 three instances during the day when I start to lose my energy level. Why is
 this? Is there something that can be done about it? Why do kids seem to
 always have energy while adults can pinpoint their lulls in energy?
    The main reason is that kids move for fun, play, and imagination; it’s the
 way they function and think. Their brains are focused on creativity, learn-
 ing, and fun. Kids are constantly looking for the next “neat” thing to do.
    Children don’t concern themselves with worry, stress, or problems in
 their lives. The only thing that seems to upset them is the word “no” and
 this is only temporary.
    Children’s energy levels are high because they are doing exactly what they
 want to do. They are stimulating their brains and moving their bodies with-
 out letting any toxic thoughts enter their minds. Cool concept, huh?
     Why do we let toxic thoughts, worry, doubt, or fear enter into our thought
 processes? Why do we worry about looks, weight loss, or how someone or
 “society” thinks we ought to look or feel? Do you know people who don’t con-
 cern themselves with these thoughts or attitudes? They have a more care-free
 attitude toward life in general and about how they are viewed by others.
    Taking a child-like approach could help to eliminate these negative
 feelings. Give it a try over these next eight chapters. Begin by telling
                                Preface
                                                                      XIII
yourself you are going to take a child-like attitude for the next 21 days.
Whenever you start to feel down, depressed or fearful, picture your
child’s reaction, the mindset of a child you know, or maybe how you
would have handled it as a child... see if it changes how you deal with
the situation.

Your Energy level combined with how you feel is most important.
   What if I told you there was a way to get fit naturally. You will become
lean, trim and sexy by working the body as it is already wired to work.
Success will come to you because you are using the body as it is designed,
the way your brain understands; you can get faster and more permanent
results because you are starting with success.
   Far too often the late night infomercials promote the latest and greatest
diet pill or piece of workout equipment. The truth is that we were already
born with all the equipment we need; we just have to use it correctly.
   This is why you rarely see a child pulling a muscle or tweaking a body
part. Their muscle tone, flexibility, posture, and overall body mechanics
allow for successful function.
  This allows kids to do whatever they feel like doing (as far as play and
movement go). Is there a reason why we, as adults, can’t do whatever we
want physically? Wouldn’t it be nice if we had that luxury again?
   Well, I am saying you can.
   The focus needs to be on improving your energy levels. I will repeat this
throughout the book. As you improve your energy level, all other benefits
of this program fall into place: improved productivity, creativity, increased
metabolism, weight loss, increased strength and flexibility, decreased stress
levels, and more confidence.
    Your ability to maintain high energy levels and control these levels is
the key to looking and feeling great. Focusing on the scales and weighing
food portions will not. As you have probably read in any success-oriented
book — what you focus on expands. Focusing on food and weighing your-
self each day will only have you eating more and weighing more, the oppo-
site of what you are trying to accomplish.
XIV                             HIP TO BE FIT


   Your energy level is where your attention should be; everything else
will fall in line.

Why are you reading this book?
   When you picked up this book, you most likely did so for one of a
few reasons:
     I   You feel you are overweight and want what this plan will offer.
     I   You are looking for the next great weight loss program and don’t
         want to be left out.
     I   You are interested in training your brain.
     I   The term “financial fitness” has intrigued you.
     I   You want more energy, productivity, and weight loss and you
         want to do it with the least amount of human effort possible.

   Why do you want to be healthy or fit? Have you seriously asked yourself
this question? Is it because someone else thinks you need improvement?
Are you feeling like you don’t measure up to those around you? Do you feel
sluggish, overweight and/or unattractive? Has someone recently made a
comment concerning your appearance?
   What does fitness mean to you? Is it something that is important to you
or was at one time and you are trying to “re-kindle” its importance? Do you
want to be healthier for your loved ones so you can enjoy your life without
doctors and pills being a part of your life?
   For most of my clients it is a little of all of these things listed above.
Just know why it is important to you as you start on this “butt to brain”
fitness training.
   You focus on the why; I will show you how.

You vs. You
   One of the most important pieces of advice I can give you is to avoid
comparing yourself to others. Someone else’s gains or lack thereof is not
your measuring stick.
                               Preface
                                                                      XV
   It is you vs. you. Measure your gains to your previous measurements. You
will be much happier and will have much more success while getting fit.
   This way you can focus on what you need to do, what changes you need
to make, or schedule you need to follow. Comparing yourself to others
tends to get you off track and will most likely have you chasing your tail.
   I am not saying you can’t learn from others’ success. However, keep the
attention on yourself and your body, how you feel, and what you need.
   Progress will be measured based on your performance and results, not
anyone else’s. Take charge of your own desires and take responsibility for
your outcomes.
   Everything you have achieved or have failed to achieve is because of
something you did. Why should your fitness success be any different? You
will create the body you are going to live with for the rest of your life.
   As a busy professional you may have already achieved financial success
or at least be on your way to financial freedom. Here is my question to you:
   In what shape will your “house” (the body you have created) be?
Personally, I want to enjoy my life as I grow old gracefully. I would rather
not spend my money on deteriorating health issues... something I could
have avoided.
    When it comes to your health abide by the old saying... the main thing
is to make the main thing the main thing.

Child-like thinking in real life... my brother’s story
   My brother and I have a lot of similarities (sports, staying fit, having
fun, and stupid comedy movies) and several differences (goal setting,
career orientation).
   Todd is what you would call a free spirit. He lives day to day. When I
recently asked him in a phone conversation what he was going to do that
evening, he responded, “I don’t know. I’ll figure it out when I get there.”
   He does what he wants, when he wants. He stays in shape with my pro-
gram and outdoor sports, gets plenty of rest, and makes a goal to never
compare his life to others.
XVI                             HIP TO BE FIT


   Todd follows his intuition. When he likes a particular subject or pos-
sible career path he learns as much as possible about it and then takes it
on, full steam ahead. Now, that changes way too often for my taste; but,
it makes him happy.
  His income is sporadic, but he has everything he wants and needs.
Todd is full of energy and has a child-like approach to life. He is single.
When describing Todd’s life to people I compare it to living in a beer
commercial in which the guys are enjoying life and have everything they
need at their fingertips.
   For most of us, including the ones reading this book, this lifestyle may
seem a bit risky.
   We would quickly ask Todd about future plans, business goals, and about
becoming more focused (especially for a 35-year-old).
    He would say he is focused. He is focused on enjoying life, staying
healthy, and making enough money to get him what he wants in life. He
is living the perfect lifestyle — for him.
   Actually, he has what most of us want, although we may be interested
in more security, or more fame and fortune. That is up to you.
   Wouldn’t we all like to do what we love, follow our interests with unbri-
dled passion, and have a child-like energy to guide us through each day?

Predicting the future
   We, as Americans, seem to have a great fascination with predicting
future events; often analyzing how events will unfold.
   I think it’s partly some sort of perceived power of predicting the future.
   Of course, we have done it for years. For example, technology has allowed
very accurate weather forecasts almost to the hour of impending weather.
  I see this as very important with natural events like hurricanes, earth-
quakes, tornados, and even rain and snow storms.
   The stock market is another. I can also see value in this as people invest
their hard-earned money with less risk based on “inside information” made
available to the public.
                               Preface
                                                                      XVII
   Explain to me why we need to discuss possible happenings on TV
shows, celebrity relationships, or do I dare say, sporting events.
   I am a huge sports fan. I work with athletes from little league to the pro-
fessional level.
   However, it amazes me how much attention is given to the prediction
of what could potentially happen. Each year, prior to the Super Bowl there
are literally hours of “soothsaying” by football experts that really do not
amount to anything.
   What if we lived our lives this way?
    What if we spent each day trying to predict outcomes? We could sit
around for hours talking to our friends about how we will potentially react
if “x” happens or “y” presents itself.
   “Going with the flow” isn’t all that bad is it? I mean, you can have
wishes, goals, and plans; but, do we need to analyze all the potential out-
comes so stringently?
   This can become somewhat stressful, don’t you think? I think so.
   It seems it would be better to head down a chosen path and let the turns
and forks happen where they may. Then, when we happen to “veer off” in a
given direction we can adjust as necessary, without over-analyzing the process.
   “Paralysis by analysis” is a real condition. It is ironic that many in
today’s society are trying to get “somewhere.” However, by delving into all
the possibilities with every action taken, most get “nowhere.”
   I recently read a book entitled Goal-Free Living by Stephen Shapiro (4-209).
   I am beginning to look differently at the way I do things on a daily basis.
    Although I am still a planner and like to think about daily goals, I real-
ize I enjoy looking at life from the perspective recommended in this book.
  Goal-free living begins with having a purpose, direction, and/or passion
and then heading in a given direction to fulfill that passion. There is not
necessarily an end — just different paths and progressions.
   One of the main ideas I have taken from the book is to seek new oppor-
tunities and experiences. This could be as simple as driving a different way
to work to changing occupations altogether.
XVIII                             HIP TO BE FIT


    For me, it means looking at the landscape with new eyes and being open
 to all sorts of new opportunities, ones I would have never looked at or
 attempted in the past.
    I have stayed with my daily journal of ideas. I have found my ideas are
 reaching broader areas and delving into places never before considered.
 This has become very eye-opening and invigorating to me.
    I am networking with more and more people. I am inquiring about joint
 ventures and projects I normally don’t think twice about. It is actually pret-
 ty cool.
    My relationships, both personal and in business, have improved. There
 is no “right or wrong” just options and possibilities. It is very child-like
 (not that I need much help there).
    Kids have the right mindset. They will attempt or try anything, then
 decide if they like it or not. If yes, they plow full-steam ahead until some-
 thing else catches their attention; then they move in that direction.
    Kids never worry about an end result. They are driven by passion or pur-
 pose... interesting concept.
    “I’ve never been afraid to fail.” -Michael Jordan, at the press con-
 ference where he announced he was leaving the NBA to pursue a career
 in baseball.2
    “If you’re proactive, you don’t have to wait for circumstances or
 other people to create perspective expanding experiences. You can con-
 sciously create your own.” -Stephen Covey.3
    Read this book with a child-like energy and enthusiasm. Open your
 mind to the possibilities of this “butt to brain” exercise program. I will see
 you in Chapter One.
   Remember it is you vs. you. What do you want out of your life? Do you
 have the “main thing” in mind?
                              Preface
                                                                   XIX
Energy Scale
  Check out the energy scale in the appendix A. Follow the directions.
How does your energy level stack up?

Notes
1
    All nursery rhymes can be found at Zelo.com. 1996-2006.
    < http://www.zelo.com/family/nursery/index.usp>
2
    Motivational Quotes, Inspirational Quotes, Quote of the Day:
    Michael Jordan. 2006.
    <http://www.motivationalquotes.com>
3
    Motivational Quotes, Inspirational Quotes, Quote of the Day:
    Stephen R. Covey. 2006.
    <http://www.motivationalquotes.com>
2   HIP TO BE FIT
                       CHAPTER 1

             The Three Aspects of Fitness

                                I see the moon
                            and the moon sees me
                 The moon sees the somebody I’d like to see.
                             God bless the moon
                              and God bless me
                    God bless the somebody I’d like to see!




What do you want to see when you look in the mirror?

T ake a moment to write a description about yourself. Use the page
  included at the end of this chapter. Pretend as if you are telling some-
one like Barbara Walters about yourself.
   What did you write?
   Were there words such as tall/short, skinny/fat, pudgy? Were things
mentioned such as great hair, eyes and smile? Were there terms that
described a fair complexion or average build?
   Did you use mostly positive or negative terms?
   Did you use words that related to feelings (e.g. happy, excited;
depressed, lonely) or traits (e.g. creative, thoughtful, pretty; dull, funny)?
   How you view yourself makes a huge difference in the way you
approach each day and will ultimately affect your success for that day.
Achieving your fitness goals is influenced by the way you feel about your-
self. Negative thoughts are toxic to the system. They will paralyze your
creativity and stifle your potential.
4                               HIP TO BE FIT


   What do you see when you look in the mirror, in the reflection from a
department store window, or even at a picture of yourself?
    What do others see? Does it matter to you?
   If you are not happy with the way you feel or look on a daily basis then
you have positioned yourself for success by picking up this book. In this
chapter we will delve into the three aspects of fitness: the mental, phys-
ical, and financial.
   Here is a little secret — fitness success begins and ends with the men-
tal aspect.
   Feeling great and looking great begin and end with a positive fitness
mindset. This mindset can be learned and nurtured to help you achieve
your fitness goals. The wrong mindset will keep you from attaining the
“ideal you.” This is most likely the reason you are reading this book today.
You are harboring negative thoughts and feelings about how you look and
feel and have latched onto them over the years.
   You see, the diets and the exercise programs that have failed you in the
past, although not ideal, are not the main problem for your lack of success.
You approached each new program with the same “fitness script.” This
script had preconceived notions about you and how you would benefit
from the chosen program.
   Each program, regardless of some benefits here and there, ultimately fell
short of your expectations. Am I right? Guess what? This program will end
the same way if you don’t change your mindset or script.
    Let me give you a quick example.
   Andrea grew up in a house where the women are “destined to be big”
and this gave her a feeling of unworthiness. She now feels she does not
deserve to look good and/or feel good. Andrea has been told only fortu-
nate people have the ability to have what they want and she doesn’t fall
into that category.
   Andrea has the notion that she is destined to be fat and miserable; thus,
all her actions will eventually take her there. Even if she loses 20-30
pounds, she will eventually work her way back to being overweight and
miserable again and again.
                       The Three Aspects of Fitness
                                                                              5
   She has also learned (from watching her family) that fulfilling immedi-
ate gratification supersedes long-term rewards. Eating fast food 3-4 nights
a week makes your life easier. Her mom had a great job at a marketing firm
and bringing home fast food was common throughout the week. Andrea
now has the same schedule, and therefore, she follows the same logic.
   This is her fitness script.
   Her script has been formed from the experiences in her life. This script
is what is keeping her overweight, unhappy, and full of excuses.
   Speaking of excuses, in order to fulfill the “I am not worthy proph-
esy,” Andrea will sabotage her potential success with reasons why it will
never work.
   You see, she does not actually want to succeed.
   Achieving her goals would mean she is abandoning her script — the
script for failure.
   No matter how much weight she loses, she will eventually start to gain
it back because she is “destined” to have big hips, thighs, and buttocks.
This is called dissonance. Her script is to be “big.” If she works against that
belief system, it creates an internalized pressure, a sense that something is
awry. Therefore, she reverts back to what makes sense and begins doing the
things that make her “big.”
   There is also the added pressure of keeping it off, lifestyle changes,
ridicule and judgment from the family.
   Making excuses relieves the pressure. Actually, she has become pretty
good at it.
  The more excuses she makes, the more she starts to believe them too.
They become her reality.
   A lot of the excuses are based in fear as well.
   When she attempts a weight loss program the fears begin to surface.
   “What if I fail?”
   “What if I lose weight and then gain it all back?”
   “How will people look at me... judge me?”
6                                   HIP TO BE FIT


    “This will take up a lot of time.”
    “It is going to be too hard.”
    “I will lose a lot of freedom.”
    “I would rather go down the traveled road, the easy road.”
   All of this thinking is based on her blueprint or script of fitness and
of success.
    This is just one example of how the wrong script can set you up for
failure. The script could easily have been lack of time, knowledge,
money, or space to exercise. Any excuse from not being built right to
handle certain exercises to not liking particular foods could also be rea-
son for failure in a given program.
   No matter what the reason, it all comes back to your mindset
approach. In Andrea’s case I had to “enlighten” her and give her the
knowledge she needed about proper nutrition, exercise, the effects of
genetics, and view of self. Once we had her focus going in the right
direction, everything else fell into place.
    Where is your focus?
    Are you where you want to be mentally, physically, and financially?
   If not, then let’s jump into the program! If you are close to your goals,
then let’s see if we can stimulate some new ideas for even more success!

Provoking your potential
  Potential: The inherent ability or capacity for growth, development or
coming into being.
   Whether we are small business owners, executives, work-from-home
moms, or exercise enthusiasts, we all would like to think that our lives and
careers will always get better in the future. We hope the potential for
enhancement is always there.
   Most of us write goals, read books and articles, and then plan our
advancement “through the ranks.” There is always a desire to improve our-
selves and how we perform any activity.
                    The Three Aspects of Fitness
                                                                               7
   There are books and tapes on mental preparation, money management,
weight loss, and any sort of skill acquisition you can think of — from gui-
tar playing to dance lessons.
   If anyone wants to learn how to do something, the information should be
available somewhere. But, how do we know that what we are doing will
enhance our lives, and moreover, if we are learning this new skill correctly?
   Honestly, anything new you learn or add to your repertoire should
enhance your potential for improvement, as a professional, a parent and/or
a member of society. Once you learn any new skill set, it will open doors
for other, often related, learning experiences.
   So, I don’t think you can ever go wrong expanding your knowledge.
  What really made me stop and think was the second part of the above
question; are we learning it in the right way, without wasting our time?
   I just finished viewing the latest installment of The Functional Video
Digest.1 This is a video series for health professionals by one of my mentors,
Gary Gray. Gary and a few of his guests were using the term “provoking
potential” as it relates to training and rehabilitating clients.
   I love this term! I feel it describes the discussion at hand very nicely.
   I think it helps describe what I am trying to do with the It’s Hip To Be
Fit! Program as well. I am trying to teach you, the user, how to use the body
correctly, and ultimately, efficiently. This, in turn, will produce enhance-
ment in movement skills, strength, flexibility, weight loss, metabolism,
energy levels, and productivity.
   My goal is to set you up for success and provoke potential by “steer-
ing you in the right direction.” I want to give you the information,
tools, and techniques to become more healthy and fit mentally, physi-
cally, and financially.
  I am a big believer in beginning at a place in which you are successful.
Working on your weaknesses from the “get go” only “gets you going” in the
wrong direction. Start with some success, gain confidence, and then imple-
ment unfamiliar activities or information.
   In other words, provoke future potential by building on success.
8                                HIP TO BE FIT


   I believe we as parents, teachers, and self-motivators want what is best
for our children, students/clients, and ourselves. So, why make it any hard-
er on anyone, especially yourself?
    A quick list of To Do’s
     I    Continue to learn in areas of interest and strengths.
     I    Build on strengths first.
     I    Push envelope of success by bringing in new ideas and concepts,
          building around areas of success.
     I    Learn from mistakes.
     I    Provoke your own and others’ potential by positioning yourself
          for success!

   “The people who get on in this world are the people who get up and
look for the circumstances they want, and, when they don’t find them,
make them.” -George Bernard Shaw2
   In this chapter we will go over developing a proper fitness mindset and
exercise compliance strategies.
  The first thing I would like to instill is that everyone is wired for move-
ment success and therefore, fitness success. Some people are starting with
more of an uphill battle; but everyone is programmed to be successful.
   What are your strengths? What are your passions? Chances are you
are already successful in your professional life if you are doing what you
love and what you do best. Years ago, Napoleon Hill wrote about follow-
ing your burning desire (Hill, 15-29). It has been shown that those of us
who do, find happiness in life.
   Where does fitness fall on your list of priorities? Regardless of what you
do professionally on a day-to-day basis, being healthy will only aid in your
cause. You can have all the money in the world, but if you do not have your
health, how will you enjoy what you’ve earned?
   Stress-related ailments and fatigue, not to mention, heart attacks, dia-
betes, and stroke are all possibilities of overworked and overwhelmed
entrepreneurs who do not take the time to take care of themselves.
                    The Three Aspects of Fitness
                                                                              9
   A healthy lifestyle can have a dramatic effect on your mental, phys-
ical, and financial fitness. This is a concept I developed a little over two
years ago and have had great success with improving clients’ mindsets.
Let’s look at each of these areas and how they relate to your success and
happiness in life.

The 3 aspects of fitness — mental, physical, and financial
Your fitness script — mental fitness
    Mental fitness: Everyone has a fitness “script” or mindset concerning
fitness. This is what is instilled in each of us at an early age. It is how our
parents, teachers, loved ones, and society as a whole view health and fit-
ness. Just like most beliefs we posses, they were learned.
   As mentioned above, I like to call it a fitness script. Once written into
our minds, it is then our job to “act it out.”
   Most scripts have been formed from the experiences in one’s life. This
script is what is keeping people overweight, unhappy, and full of excuses,
like Andrea.
   The good news is anyone can edit the script at any time. They can dis-
card the old ways of thinking, the thoughts that belong to someone else
anyway; this is the reasoning that has led to being overweight, unsatisfied,
and miserable.
  When clients make up their minds to develop their own fitness script,
one that involves proper exercise, better eating habits, and respect for their
body, then they begin to write a “happy ending” for themselves.
   Proper fitness knowledge, affirmations/positive self-talk, support part-
ners or friends are all tools to re-set the mental aspect of fitness and to get
it moving full steam ahead.
    When it comes to meeting fitness goals, I feel changing the inside first
is the way to go. Your mindset will affect how you approach health and
wellness. It can make all the difference in your fitness aspirations.
  Looking and feeling good should be something you desire to do; not
what you think should be done.
10                               HIP TO BE FIT


    Beyond achieving goals or resolutions, proper health should be a way of
living. If people would make it a priority, then being fit would not be such
a struggle or loathsome routine.
   One of my clients, we will call her Leslie, tells her story this way:
   “I am a busy mother who put work and family above my health. After
talking with John, I decided to make my health a priority; not a time-con-
suming one, nonetheless a priority. I just make sure I do something every-
day for at least 20 minutes. Sometimes that is 7-8 minutes here and anoth-
er 10 minutes there, but I always find time to exercise... it is never a mat-
ter of if, just when. I have a passion to look and feel great. By making exer-
cise a part of my day, no matter what, it has made all the difference. I am
a better mom, better accountant, and better person for it.”
   You see, it does not take extravagant routines, flashy exercise garb or
expensive equipment to be fit. The main thing is that you do something to
stay healthy.
   For me (and my clients) it begins with the mind. Train your way of think-
ing. Write your own script on what the “healthy you” looks and feels like.
   Find routines that make you feel good about you.
  Before you ever pick up a dumbbell, get rid of all the “negative infor-
mation” about exercise. Create a new script based on good, solid health
and fitness information; this alone will have a huge impact on your fit-
ness results.

Finding Your Motivation
   In a recent “experiment” performed by a Yale economics professor Barry
Nalebuff on ABC’s Primetime Live, subjects were challenged to lose 15
pounds and the motivation was threat of shame.3 The participants had to
lose 15 pounds or pictures of them at their “before weight” in tiny bathing
suits would be shown on primetime TV.
   “Primetime” put that theory to the test with five volunteers who have
had lifelong struggles with their weight. Everything they’ve tried has failed,
in large part, they admit, because the consequences of being overweight,
although serious, didn’t seem imminent.
                    The Three Aspects of Fitness
                                                                          11
   One aspect of this “game theory” purports that more immediate con-
sequences can seem more threatening than those that appear far off, like
heart disease. For these people, the immediate consequences were shame
and humiliation.
   The professor reasoned that the threat of shame was big enough for
each of them to make sure they would lose the 15 pounds. He was right.
All but one of the five participants lost 15 pounds or more. The one that
did not make the goal lost 12 pounds; however, she felt she looked great
and was very happy.
   The participants were on their own as far as diet and exercise. From
what I saw both could have used some tweaking. They did get it done
though. This brings home a very important point: If the “why” is big
enough then we can always find the “how.” Actually the best “how” is
within the pages of this book. You need to get the “why” in your head
before you begin. Get your fitness script ready, even if it means throw-
ing away your old one.
  Having a fitness lifestyle is not just about the exercises you do; it is
about how you view exercise and its ramifications on your life that
makes the difference.
   As Marcel Proust, the French novelist said, “The voyage of discovery
is not in seeking new landscapes but in having new eyes.”4
   The first thing you must do is eliminate excuses (too fat, always be fat, no
time). I have had clients say to me, “I need to lose weight before I can start
exercising.” Are you kidding me? Earl Nightingale gave a similar example
when talking about asking the stove for heat before ever giving it wood.5
   Do you care that you are healthy? If yes, start taking steps to getting
your focus right, your script written, and your “why” big enough so you can
get the results you are looking for.
   Take a step back and look how you manage your day. Find 7 to 10 min-
utes once or twice a day to fit in an exercise routine. That’s it. Mark out
time for exercise. If your “why” is big enough, you can do this.
   Make the decision today to be healthier. Continue your financial
dreams as before, just throw in this activity that will not only ward off
12                               HIP TO BE FIT


health problems, but will allow you to enjoy your business successes in the
years to come — for you and your family.
   When it comes to decisions in life just remember this: there is no wrong
direction and there is never a finish line. It is an ongoing process... enjoy
the ride.
   Take home points:
     I   Don’t believe what others have told you about exercise and fitness.
     I   Develop your own fitness script based on good health information
         and positive experiences.
     I   Begin any program focusing on your mindset and getting the
         “inner self” prepared. How big is your “why?”
     I   Prioritize: make exercise a must — for you.
     I   Do some type of exercise every day. This does not have to be time
         consuming to get results.
     I   Focus on improving how you feel about yourself and your goals for
         you and your family and this focus will affect the world around you.


The Physical Aspect of Fitness
   Physical fitness — I am sure this term means different things to differ-
ent people. It conjures up memories of junior high gym class and specific
tests or drills we did to determine our fitness level.
    Many years later, I am still amazed at how many different ways fitness
is measured. To some, it is the ability to run long distances. For others,
it is the ability to do “x” amount of one task and finish an obstacle course
under a certain time.
   For most, it is simply the way you look. This, combined with good muscle
tone and perhaps even the way you carry yourself, represents good fit qualities.
   For me, physical fitness represents one of the three aspects of fitness.
I think it involves efficient movement patterns to allow the body to be
successful. I feel it should be measured individually, yet have a common
basis for measurement.
                     The Three Aspects of Fitness
                                                                          13
   What is the basis for fitness? This needs to be an exercise program that
allows you to be successful — mentally, physically, and financially.
  Programs that improve your energy levels, muscle and joint strength, bal-
ance and overall flexibility are a must. This will allow you to move better, be
more productive, and prevent potential injuries and orthopedic problems.
   Early in our development, we move properly; the body and brain com-
municate well and questions concerning orthopedic problems or fitness
levels are, for the most part, a non-issue.
   As we “mature,” we begin to develop poor movement habits, postures,
and compensations due to communication changes between body and
brain. This is usually the result of daily work duties, hobbies, eating habits,
and bad advice or other learned information.
  Many exercise programs enhance these bad habits and lead to sub-par
and unwanted levels of fitness. Many begin to blame old age, lack of time,
and genetics as the culprits.
  “Deep down inside all of us is the power to accomplish anything we
want to, if we just stop looking elsewhere.” -Harvey Mackay6
   In reality, it is ignorance...that’s right, ignorance.
    Before you email me and call me bad names, ignorance is simply a lack
of knowledge. The biggest problem I see with clients’ physical fitness level
is their lack of knowledge.
    People need to be reminded of how to move properly again, like when
we were younger. I would like to “tweak” the Beach Boy’s hit song and say
“wouldn’t it be nice if we were younger- then we would move so much bet-
ter.” This would mostly be because we would be moving efficiently, not
just because our body is “newer and fresher.”
   Full-body, multi-plane exercise routines will stimulate the brain and nerv-
ous system for improved movement patterns, posture, and injury prevention.
   Re-setting the nervous system is done by moving in three planes of
motion (multiple directions) and working groups of muscles (muscle syn-
ergies) vs. isolated muscles. It is also important to work on balance (one
leg, reaching with arms or legs outside of your balance comfort zone, and
14                               HIP TO BE FIT


exercising on different surfaces) as well as working through your available
muscle and joint range of motion.
   The It’s Hip To Be Fit! Program is very efficient in that the exercises
work the body in three planes of motion, exactly like the body is designed
to do. This makes for efficient exercise sessions, no wasted movement, and
the biggest bang for your exercise investment.
   Doing the wrong type of exercise is like using the wrong end of a fork;
you might be able to get the food to your mouth, but it is not nearly as effi-
cient as using the correct end.
   Why do exercises that are not going to benefit you in the long run, espe-
cially with the busy schedule you have already?
   I cannot finish this section without mentioning the benefit of weight
loss with this type of routine. Increasing energy and metabolism (due to
nervous system stimulation and improved muscle mass and strength) will
aid the weight loss enhancement.
   Proper fueling or nutrition will, of course, help with weight loss and
ideal weight maintenance.
   Your body will operate in proportion to how you train it and how you
feed it; therefore, why not teach your body to look, feel, and perform how
you want it to. Take control of your physical fitness!
  My goal is to help you become more efficient in your exercise perform-
ance and planning.
   The reason people don’t like exercise and fitness is that it does not nor-
mally produce efficient and long lasting results. Why would we do any-
thing that does not produce the results we want?
   In the upcoming chapters I will outline how to get the physical results
you want with exercise routines and nutrition recommendations. They
will be very practical, functional and efficient — just what you, as a busy
professional, would have ordered.
   This book will get you where you want to be mentally, physically,
and financially.
                   The Three Aspects of Fitness
                                                                       15
Exploring Financial Fitness
   About 80-90% of my adult clients know that exercise is beneficial to
the body, but they do not want to spend their time “fooling” with it. They
feel their day will be more productive and they will be much happier if less
time is devoted to exercise. “Why spend precious money-making time out
of my day doing something I hate?” they ask.
   What I spend the next several weeks showing them is how exercising
will result in more productivity by giving them more energy. I show them
how exercise will not only make them healthier and happier but will also
improve their finances. All this in less than 30 minutes a day.
   My It’s Hip To Be Fit! Program is based on a full-body routine that
uses the butt to stimulate the brain for improved energy, body mechan-
ics, weight loss and productivity. Clients demonstrate and report a new
vigor for life.
   Because the program is movement efficient, it can be done in a small
space and in a short amount of time with little to no equipment.
   Combination movements such as lunge with press, squat to row, and
single leg hip rotations combine strength, flexibility, and balance while
including a cardio component for improved circulation and endorphin
release. These routines can be done in less than 10 minutes depending on
your pace and on the amount of resistance used.
  The routines are ideal for busy entrepreneurs, busy parents, and/or
work-at-home parents.
  Basically, this routine is for anyone who feels overwhelmed and does not
have time to exercise.
   So, you can see the benefits to your health and how convenient the rou-
tine can be; so, how will it help someone financially?
   This program will help you gain confidence because of how you feel,
how you perceive yourself, and ultimately, how you look. This, in turn, can
help you approach your current occupation differently. Your new ideas and
changes in daily performance can lead to increased output, which can
mean raises, promotions, and increased job satisfaction.
16                               HIP TO BE FIT


   Harv Eker in his book Secrets of the Millionaire Mind discusses creating your
own circumstances at work. He recommends speaking to your superior and
developing a situation in which you can be paid based on your results (128-129).
   Energy and productivity improvements can help someone in this situa-
tion achieve better results. As you continue to produce good results, then
your chances to make more money will obviously improve.
   What if you work for yourself? Then you can appreciate the need for
being efficient and productive on a daily basis.
   The benefits of creativity and thinking more clearly because of exer-
cise could have profound effects on your bottom line or “bottom dollar”
(pun intended).
   Internet marketers, for example, are always looking for new and creative
ideas and ways to get information across to current or potential clients.
Actually, they are usually the first to report lack of time and issues with a
big Internet butt. Taking 7-10 minutes once or twice a day could have a
huge impact on their Internet relationships and sales.
   Giving your brain a much needed “break” and endorphin stimulation
will help boost energy levels and creativity for better work results.
   If you are more excited and energetic about your work, then wouldn’t
you want to learn more about your area of expertise, so you could be that
much better at it? Personally, I tend to want to gather as much information
as possible when I am excited about a topic or area of interest.
   Learning more information and thus, becoming more of an expert on
a particular topic, can only improve the possibility of being more success-
ful in that given area.
   Robert Allen and Mark Victor Hansen in their book One Minute
Millionaire, talk about finding something you love or are passionate
about; by doing so, you will find ways to make money as you follow your
passions (20-22, 56-60).
   Alex Mandossian continually instructs his students to ask themselves
and those around them “What am I good at?”7 Find the answer to this ques-
tion and begin doing what that answer entails. Start learning as much as
you can about this area of interest and don’t look back.
                    The Three Aspects of Fitness
                                                                         17
   Exercise can help you become more passionate and excited about learn-
ing by improving your energy and enthusiasm.
   It goes back to changing your “script” when it comes to fitness and exer-
cise. Change your beliefs and change your appearance. Harv Eker would
call it changing your roots to get better fruit (12-15).
   Exercise is improving this “inner you” way before it changes the “outer
you.” The biggest benefit to my exercise program is changing the way you
feel both mentally and physically. This can have a dramatic effect on what-
ever results you are looking for in life — mental, physical, and/or financial.
   How many times have we seen the changes in a co-worker who has
become more fit? The individual gets comments, attention, and more than
likely a raise or promotion. Why?
   The first answer would be because that individual looks and feels bet-
ter; the boss has seen the attitude change and decides to reward it.
   If we are honest about it though, we will see that this “achiever”
changed the “inner self.” That person now has more energy, confidence,
and creativity, gets more accomplished each day, and ultimately, deserves
to be rewarded. People who do this are more passionate about their daily
activities. Most people with money agree that you must do something you
love first and then the money will follow.
   More time would help you financially, too, right?
   What if you had 13 months to accomplish your business projects? Just
think about it — 30 extra days to meet all those deadlines, complete unfin-
ished plans, etc. Maybe you could use that time as extra vacation time?
   Here’s how it is done.
    I have two times during any given day when I hit an energy slump. This
is usually around10:30/11:00 a.m. and again around 2:30 or 3:00pm. Since
I work out of my home, I began to think of ways to avoid this energy lull.
   My first course of action was to work out during these times. I would do
my lifting routine in the am and then a cardio routine in the pm. The prob-
lem was the energy drops for me were about one hour to an hour and a half.
My workouts were 45-50 minutes max and honestly, I did not do lifting
and/or cardio every day.
18                               HIP TO BE FIT


   I began listening to marketing or self-improvement gurus during that same
time and would drag out my session over the course of an hour and a half.
   However, I began to realize that after about the first 5-10 minutes of any
workout my energy level had improved dramatically! I was alert and stim-
ulated in a very short time. My creativity had skyrocketed as lots of ideas
would come pouring out as soon as I started the routine.
   Part of this I think was the audio stimulating my brain. So I tried it
without the audio. Guess what? I still had great ideas and my energy was
racing. I still prefer to listen to the tapes, but I don’t need them for the
brain stimulation. This led me to believe that the exercise was doing it.
   I then developed a routine that lasted about 15-20 minutes. This was in
an effort to take a 15-20 minute “brain break” and re-charge my body with-
out taking an hour and a half out of my work day.
   Because I chose full-body routines that used my butt to stimulate my
brain (using groups of muscles or synergies — more on this later in the
book), I found I could get the results I needed in just 7-10 minutes. I cut
the routine in half (now I had two different routines).
  Instead of losing three hours a day to inefficient, non-productive
work or long workouts, I actually gained time because I found a way to
make that time more productive.
   By stimulating my energy level, my productivity soared. I was able to
keep rolling through my day without skipping a beat. It was like recharg-
ing the battery on my cell phone so I don’t miss any calls. The feeling
was incredible!
   I sat down one day to analyze what this Eureka moment had done for
me and my business. When sitting down to analyze it, I was gaining three
hours of productive work each day or 15 hours per week or 780 hours per
year. Divided up over the entire year it was (and still is) giving me an addi-
tional 32 and a half days per year!
   Sometimes I do a 7-minute dumbbell routine, other times I go for a 15-
20 minute run. I also developed a 5-7 minute dynamic stretching routine
that does the trick to keep me rolling (all of these routines are explained
in detail in chapters 3-5).
                    The Three Aspects of Fitness
                                                                           19
   You see, it does not take a lot of time to actually gain time for my busi-
ness. The excuse of “I do not have time to exercise because of work” is not
only bogus but you cannot afford not to exercise!
  An extra month of time! Are you kidding me??? This section of the
chapter should be worth the price of this book a million times over!
   Do you want a bonus way of getting even more time into your day?
   Here it is. Get up an hour early — every day, or at least every work day.
   If you start work at 8:00 and usually get up at 6:30, get up at 5:00 or
5:30. Make that extra hour to hour and a half productive and a revenue-
generating activity.
   One extra hour per day would equal 5 hours per week or 260 hours per
year and would give you almost 11 extra days per year!
  If you would do this and the workout secret, you would gain 40 plus days
over the course of a year!
   I guess time really is on our side, if you position yourself for success.

Exercise and grow rich
   I referenced Napoleon Hill, author of Think and Grow Rich earlier. In
his book, he outlined many of the traits possessed by the successful people
he had interviewed (xiii-xviii). None of these individuals, mind you, were
born with these traits.
   I would like to go over four of them now and how they relate to your
financial fitness.
     1.   A burning desire. All successful people he interviewed had a
          burning desire. Most of you reading this book are successful
          and obviously have a burning desire for something: to make
          more money, to be happy, to have fame. Does getting there
          include being healthy? How will you enjoy being wealthy if
          you are not healthy?
          What kind of shape will you be in when you get old? Add get-
          ting fit to your current burning desire. This is your “why.”
20                              HIP TO BE FIT


     2.   Continual learning. You are reading this book to improve your
          fitness knowledge — way to go! The more we learn the better we
          perform in any given area.
          The more we learn, the more we realize we don’t know; so 
								
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