Collected Fitness Wisdom #62

Do women gain weight before they lose it?

The harsh truth: Women have ODD fluctuations in body weight because of hormones, cycles, water retention, etc.

Ladies... please don't get hung up on your scale weight. Weight gain can be from anything, especially in the short term. Focus on your measures (waist, hips, body fat, etc.).

~ Craig Ballantyne



Exercise is a 30-year offset. A fit person of 70 is the same as an unfit person of 40. It’s got nothing to do with doctors, or pills, or heredity. It’s all about just getting up and using our bodies the way they were designed to be used 10,000 generations ago.

~ Walter M. Bortz II, M.D.



Overtraining happens, but it’s probably the least of your worries. I can’t believe how much paranoia I read about how “everyone is overtraining.” Actually most people are undertraining, especially in intensity. More is not always better and simply going to the gym and beating the crap out of yourself every time is not smart training. But your body is capable of far more than you give it credit for and most people have no concept of what hard training is until after they’ve experienced it. So don’t be timid; put your body into high gear, push yourself and see what your body can REALLY do.

~ Tom Venuto





Don't judge your success by the mirror. You can't see the changes being made inside; you can only feel those. When you're so wrapped up in your appearance, you won't notice your inner transformation. And in order to change the outside, you must first change the inside.

~ Mike Whitfield

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Collected Fitness Wisdom #61

Before you complain about what the scale says, don't forget to appreciate the fact that you now DOMINATE going up and down the stairs...

or you carry groceries with ease instead of huffing and puffing with a gallon of milk in your hand...

or you're inspiring a co-worker, friend or family member into becoming a healthier version of themselves (and you don't even know it).

~ Mike Whitfield



If we look at the example of the child, of how we used to be, we can see that we were not made to be quitters. We were not made to stop, to sit, or to lie down and take the world’s attacks. We were made to get up, to stand, and to keep going. We were all born with a resilient mindset. This mindset was capable of helping us overcome any obstacle from gravity to baby gates and even overly cautious parents. You can walk today because you refused to quit trying to walk as a child. There is a lesson in there somewhere.

~ Tim Anderson



But the the truth is that you are enough, right now, and wanting to improve doesn't diminish that in any way. You can love your body, and still want it to be leaner or stronger. You can embrace your talents and still desire to be better at them. You can journey on a path of edification without self-abasement.

There's no shame in wanting to be better.

~ Neghar Fonooni




Hardly anyone quits smoking on their first attempt. Few people stick to a diet the first time. We all try, fail, learn, and get better. Keep going. Never quit. Stay strong, keep pushing, fall down, get back up, learn lessons, adjust course, come back stronger, and you will succeed!

~ Craig Ballantyne

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No Excuse For Pink Dumbbells

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Collected Fitness Wisdom #60

Hey, let's do some math. Thanksgiving and Christmas are 48 hours out of 8,760. So, it's NOT the holidays that are wreaking your progress each year... it's your mindset.

~ Mike Whitfield



When people focus on the scales as the single indicator of success they set themselves up for some real motivational challenges.

When we take stock of our whole lives we start to realize that we may be sleeping much better, have more energy, feel less fatigued, be able to walk, hike or bike longer, or simply get up off the floor or out of a chair with greater ease.

~Michael Arloski



When it comes to your body, I think that the things you’re bad at are just as important as those you’re good at. In many ways, they may be more important. For one thing, the things you’re bad at, those that are hard for you, have much greater potential to allow for progress, both psychologically and physically.

~ John Romaniello



Instead of having an "Off" & "On" switch when it comes to your nutrition think of it as a sliding scale or a dial. You can take it one notch up to dial it in for an event or competition. Or dial it back to still eat healthy but enjoy an occasional splurge guilt free. Be careful not to switch "off" letting go of all of your healthy habits that got you to where you are. Just turn the dial one notch.

~ Rachel Cosgrove


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Collected Fitness Wisdom #59

The scale can only give you a numerical reflection of your relationship with gravity. That’s it. It cannot measure beauty, talent, purpose, life force, possibility, strength, or love.

~ Steve Maraboli



Just because you finish a workout exhausted or nauseous does not mean it was an effective or productive workout.

The value of your workout is not determined by how tired you are afterwards, or even how sore you are the next day.

~ Nia Shanks



When it comes to fitness, I’ve written, “Why is exercise good for everything? Why is inactivity bad for everything? We were born to move for our food, but are now ‘zoo animals.’ We sit passively behind the zoo cage bars, munching on Big Macs and fries. Our physiology requires that we be out running around hunting for, and gathering, food—not sitting, getting fat eating junk.”

~ Walter M. Bortz II, M.D.



The whole cardio focused with little to no strength training workout habit is plain ineffective.

Even if you THINK you do strength training, if your body is not challenged within the first 8-12 reps, you are spinning your wheels. STRENGTH comes from the CHALLENGE of the weights you use - NOT from the fact you can do a move for 5 minutes straight, completing 30 or so reps.

If your body is not PROPERLY Challenged, Your body will NOT change.

~ Holly Rigsby

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Collected Fitness Wisdom #58

I am so tired of the quick fix over-promising fadish diets and gimmicks advertised on tv, in the magazines, and in media in general. They are everywhere, and I know they create false hope for so many. It just breaks my heart. There are a gazillion unhealthy ways to lose weight for a short-period of time, but there really is only one healthy way to lose it long-term (IMO) and that's through persistence, continued hard work, and dedication to eating more healthier foods than not (clean eating) and regular "sweatable" exercise.

~ Jenny Grothe



As I said in my latest book, Occupy Medicine: A Call for a Revolution to Save American Healthcare, modern medicine wants you to be sick. The sicker you are, the more the medical corporation can put in the bank. It doesn’t want you to be healthy and well. It doesn’t want you to watch your diet, and exercise, and practice prevention. Prevention means healthy people. And healthy people don’t need pills, procedures, hospitalizations, and surgeries. They don’t have diabetes and heart disease. So healthy people don’t pay big medical bills. And, without those big bills, Big Medicine can’t feed itself.

~ Walter M. Bortz II, M.D.



If you take a layer off a roll of paper towels, you won’t see the difference. Even if you take 3 layers off, you won’t see much of a difference. But if you keep taking off layers, all of a sudden the roll WILL look smaller. Your fat loss journey is the same. Stay the course and keep working hard.

~ Mike Whitfield



Targeted fat loss doesn’t happen. Challenging your abdominal muscles will not burn any more midsection fat than using your legs or arms. In reality, since your abdominals are a small muscle group, they are incapable of doing large amounts of work, so your total energy expenditure will likely be lower doing only sit-ups and crunches as opposed to doing squats, lunges, and pushups. The takeaway is that, when you exercise, your goal is to use as much energy as possible (within reason). Your goal is NOT to make your stomach muscles burn!

~ Holly Rigsby

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Collected Fitness Wisdom #57

In order to lose weight, gain muscle, feel better and improve your health, most of what you eat needs to be high quality and nutrient dense foods. There is no other way around it. People keep trying to bend this rule

of fitness by trying to compensate poor eating with additional exercise. Trying to burn off a weekend of doughnuts, booze and fried chicken on a treadmill Monday morning is like buying fire insurance the day after your house burns down. It just doesn’t work like that. You have to learn how to properly nourish your body if you want lasting changes in how you look and feel.

~ Sgt. Steve Rosen



Years of misinformation mixed with some bizarre, masochistic cultural obsession have convinced millions of us that a good workout should always leave you nauseous and completely incapacitated...But training like this every time you work out, or, like most Americans, you’re new to vigorous physical activity altogether is just stupid: a shortcut to adrenal shock, subsequent overtraining, and injury.


~ Christopher Chilelli



You need to be okay with who you are, and with who you can be. If you want to lose weight, great, lose weight. But do it because you want to be healthy, not because you want to conform to unrealistic lies you have been told. I do believe everyone should strive to obtain good health, it will only make your life, and the lives of your loved ones, more enjoyable. But, healthy or not, we need to learn how to be comfortable in our own skins. We need to learn how to tune out all the lies that surround us. I truly believe we are all fearfully and wonderfully made. What if we believed and focused on that instead of all the other noise we are fed?

~ Tim Anderson



You can’t focus on “losing weight” if you want long term results.

You have to focus on “Gaining Health”!

Make your goal be everything about what you are GAINING...What you are moving TOWARD... What you are GIVING yourself...What you WANT to CREATE.

Don’t focus on “losing” anything ever again.

~ Andrea Albright


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Collected Fitness Wisdom #56

Ditch the Barbie weights and lift to build muscle and rev up your metabolism. Do full body workouts combining weight training and cardio into circuit training for an excellent way to blast the fat that collects around your middle.

~ Sandra O’Hagan



So many people take pieces and parts from different magazines, their cousins-best friends-nephew who knows a trainer, the "fit" guy in the gym, the genetically skinny lady who eats anything she wants and insert your story here. Over the course of time you pick and choose the things you like (which also tend to be the least effective) and wind up wasting weeks, months and years without seeing the results you want.

~ Zach Marcy



It’s possible that no one around you really wants to see you succeed. No one wants you to miss gossip night or poker night because you have a new - and better - habit in your life. People may try to hold you down and the negative media discourages success while encouraging failure. So…you have to fight against all of these things to succeed, but if you believe in yourself then you will. Harsh, but sometimes true. Prepare yourself for this battle. Stay strong with your online social support and accountability.

~ Craig Ballantyne




The best way to reduce belly fat is controlling what foods you put in your Body. 80% of getting fit and staying there is food consumption. The other 20% is exercise… I tell my clients you want a six pack eat clean! Don’t eat anything from a bag, can or box. Eat unprocessed foods, Lean proteins, veggies, fruits, good fats and whole grains. Keep it balanced keep it clean.

~ Bryna Carracino

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Collected Fitness Wisdom #55

There’s a lot more to your workouts then just throwing a bunch of functional, Crossfit type movements together and just beating the crap out of yourself every time you train. There still needs to be a “method behind the madness”. It’s been scary to watch people do high rep Olympic Lifts with terrible form thinking their doing good to their bodies. 

~ Travis Stoetzel



If I only worked out when I was "in the mood"....I'd exercise about 5 times a year. I don't work out because I feel like it....I work out because of how it makes me feel.

~ Sgt. Steve Rosen



Take the sit-up/crunching debate (why is this still a debate?). We know that repetitive flexion is necessary to herniate a disc, we know that stabilization exercises produce more activation from the abdominals than crunches and sit-ups, we know that a flexed spine is a weak position for our athletes, and we know that we need to get our general population clients out of their flexed/seated position that they are in all day at work. So what we know is that we not only have a safer way to train the abdominals but we have a BETTER way to train them. With all of that, why do we still do crunches?

~ Dewey Nielsen



Corn is not a vegetable! Corn is a grain. This may seem simple but I've always thought it was a vegetable. It tastes like a vegetable. It looks like a vegetable and it may be the worst thing you can eat. Avoid corn and more importantly avoid its ugly derivative, high fructose corn syrup. 

~ Michael Boyle

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Collected Fitness Wisdom #54

Getting strong requires work and it's uncomfortable. If you try to remove the discomfort then you remove the work and if you remove the work, you remove the result.

The same goes for fat loss. It requires work. You WILL have to go up against your physical limitations from time to time. It WILL take some time.

~ Dax Moy



In the fitness world, there are many ways to get results. But the biggest question to answer is "Was this workout designed to just get me tired or was it designed to get me better?" No workout should be designed to just get you tired and sore. There should be a strategy, a reason and smart methods for the exercises that you choose. Movement quality should be a high priority in your workouts. If you are just moving to create fatigue then you are missing the point. Exercise can quickly become erratic when it's more about movement quantity and less about movement efficiency.

Here's an example: perform 100 squats, 100 push-ups and 100 crunches and do 5 rounds. Think this workout will make you sweat, sore and burn some calories? Absolutely! Will this workout improve your movement, give you a higher level of performance and improve your athleticism? Absolutely not!

So as you embark on your fitness goals and decide on your fitness routines, have smart judgement on what you decide to commit to. You will end up feeling better, get bigger results and in the end change your life!

Be smart and do it better in 2013!

~ Justin Levine



If you have two choices, choose the harder. If you’re trying to decide whether to go out running or sit home and watch TV, go running. Probably the reason this trick works so well is that when you have two choices and one is harder, the only reason you’re even considering the other is laziness. You know in the back of your mind what’s the right thing to do, and this trick merely forces you to acknowledge it.

~ Paul Graham



Observing the typical gym workout can range from mildly amusing to something that's just horrifying, like watching people attempt to perform surgical procedures on themselves after taking in a few episodes of Gray’s Anatomy.

~ Christopher Chilelli

Collected Fitness Wisdom #53

Focus on habits – You can’t get on the scale in the morning and say “the scale is going to be lighter today.” But you can say “I’m going to eat a nutritious breakfast.” Eating a healthy breakfast is a good habit. Making the numbers on the scale go down is an outcome.

~ Mike Roussell



The biggest mistake too many woman make in the gym is too much cardio and not enough weights.

~ Nia Shanks



It's time we all woke up to this and stopped expecting and accepting the lies that accompany the journey to getting and staying in great shape and optimal health. The truth is, we've got to stop expecting easy, comfortable and quick experiences of something that at its core REQUIRES hard, uncomfortable time to accomplish.

~ Dax Moy



Even an inappropriately performed deadlift does not have as much intradisc pressure as sitting down and pushing or pulling on things (performing exercises).  Stand up and move!

~ Gray Cook



Do you want the best advice that I can give? It's really simple, it's completely free, and you can start right now. So, here it is...STOP MAKING EXCUSES! 

~ Jay DeWolfe

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Collected Fitness Wisdom #52

It seems to me these days the ‘vogue trend’ is training people to exhaustion then telling them how effective it is to have done so. This is the silly equivalent of saying to train for a marathon, run one every day – to train for a triathlon, do one every day. To train for a powerlifting meet, lift your 1RM every day. In these various realms of fitness pursuits this would be considered ludicrous of course.

~ Scott Abel



Conventional wisdom tells us that if you find yourself in a hole, you should stop digging--that's the logical thing to do. However, when it comes to nutrition, we aren't logical or conventionally wise. When clients have a dietary faux pas, their impulse, paradoxically, is to make it worse; after they eat the brownie, they think, "Well, I've ruined today. I may as well just eat whatever I want and then be good tomorrow."

That would be bad enough by itself; however, for many people, they carry the failure over to the next day, and the day after, and finally, "I'll be good tomorrow" becomes "I'll start again on Monday."

~ John Romaniello




Building muscle isn’t what makes a woman appear “big ‘n bulky” – excess body fat does. So, the solution would be to lose some body fat. And, if you want to look absolutely awesome, build some muscle!

~ Nia Shanks



I see women talk about fat loss and they do crap isolation movements that use small muscle groups with light weights. How many calories does that burn? Try using the large muscle groups like hamstrings, glutes, and quads with compound moves in which you can move heavy weights and the calories literally melt off you. And you build LBM (lean body mass) in the process!

I see men in the gym who want to build muscle doing half reps with toy dumbbells for dozens of reps. They look exactly the same as they did last year by wasting their time like this!

Resistance, folks!

~ Dave Chesser

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Collected Fitness Wisdom #51

Fact is, motivation is way over-rated.

Instead I focus on setting habits. Why? Because you can depend on habits. Habits are what YOU DO, they aren't based on how YOU FEEL. Motivation is mental and largely based on emotion. Notice, "I don't FEEL motivated today." I don't care how you feel. I care what you do. If you only workout when you feel motivated, you'll get no where.

~ Dave Chesser



Women have been brainwashed by the mainstream fitness "gurus" to believe that if they train for strength, they'll "bulk up." Which is a load of unadulterated crap. I HATE this type of predatory marketing. 

~ Geoff Neupert



We are all capable of impressing - and even surprising - ourselves with what we are capable of doing. Not everyone (even with an insane work ethic) is going to look like Captain American or play on ESPN. It doesn't matter.

What matters is that you never shot for something less than that. You gave everything you had, and you ran that course until it was over. Wherever that point may be, you arrived there knowing that you didn't leave anything in the tank. This is the absolute most you could do, given the tools you had, and you can be happy and fulfilled knowing that. If you attack everything with that mentality, you will be successful and happy with the result, even if that result isn't exactly what you thought it was when you got started.

~ Eric Cressey



The goal of any weight loss program should be to be happy with, and proud of, your body- Not to hit some predetermined arbitrary number.

 ~ Brad Pilon

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Collected Fitness Wisdom #50

Look, the only reason to eat a food, ANY food is because you WANT it.

Not as a reward, not as a punishment and not as a comfort blanket but simply because you WANT that slice of cheesecake, that bar of chocolate or that glass of wine.

No rationalisations, justifications or excuses necessary.

Lose the stories around food and eat what you want because it makes you happy.

Just remember to ask "Will I STILL be happy AFTER I've eaten it?" and if you can't answer yes then give it a miss... for now.

~ Dax Moy



When people come to me as a cardiologist and say they want to run a marathon I say, 'OK, do one and cross it off your bucket list and then let's focus on an exercise pattern that's more ideal to producing long-term health benefits and improving your longevity'.

~ Dr. James O'Keefe
(lead author of a study on the effects of excessive endurance exercise on the heart)




Pick one guy to listen to; one guy with a proven track record of getting results and do exactly what he says. Don’t question it, don’t read differing opinions, and don’t second-guess. Just do it. For six months straight. Then we’ll talk.

~ Jason Ferruggia

I walked the aisles of a local grocery store the other day and a thought struck me. It was simple and like a shot in the neck. "What % of items in this store are good for me?" Non processed, no high fructose corn syrup, all natural, lacking preservatives. While I didn't go package to package and look at all the labels, it was clear that likely 70-80% of the store violated this. In fact, if you step back and look down an aisle, you see the dazzling array of colors beckoning you to buy. If I am being honest with myself, I should ask, "Why are they dressing this up so much if it's good for me?" Super sized bags and boxes of empty calories lining aisle after aisle. 

~ Pat Fellows


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Collected Fitness Wisdom #49

New times have rolled in and we have tons of research studies proving that weight lifting is far more superior for fat loss and body compositional changes. But, even though we have these new findings, people still don’t get it and people still want to sit on the bikes reading magazines about Kim Kardashian’s divorce for hours and hours. Do as you please, but I know I’m one of those types of people that want to get the most bang for their buck when it comes to training.

~ Chris and Eric Martinez



Many diet and fitness strategies work. Anyone who tells you otherwise is just trying to fight for a particular viewpoint. Yes, some diets are good and have a basis. Other diets are genuinely bad. But most diets depend on an unpredictable variable--YOU. You need to find a plan that you can sustain. One that keeps you happy, works in your schedule and life, and is sustainable.

~ Adam Bornstein



If you don’t know what to do, you do what you know, which for most women is walk on a tread for an hour at 2.5 miles per hour holding on to the rails or if you are a guy you bench and curl and then walk on the tread at the end. Failure is guaranteed and after six weeks or so of getting nowhere we lose one more person who might have been saved if he or she could have spent even one hour with a fit pro who could have guided the person into a safe and effective program that might have gotten results.

~ Thomas Plummer 



It’s very easy to smoke somebody, it really doesn’t take a big brain. Just go out and do 1,000 pushups, 1,000 squats and whatever. Later on, they think, "I’m so sore. I’m so tired. I had a great workout." But what is the criteria of success here? Is performance improving? Is the athlete getting closer to their goals?

~ Pavel Tsatsouline

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Collected Fitness Wisdom #48

Just because your new workout program didn't give you the body of a champion during the first three weeks, doesn't mean it's not working. Health and fitness are lifelong endeavors there are no quick fixes here, so be patient and give your new program the time it requires to get you some appreciable results.

~ Sean Keats



I Don’t Have Time

Ah, one of the most popular excuses. Do you have time for you significant other? Do you have time to watch TV? If so, then you have time to do whatever you want. You only don’t have the time if it is something you don’t want to do. If you want to do it, you will always find the time.

~ Erik Rokeach



I'm always getting asked how to lose weight from a certain problem area, but no matter where you want to target, the answer is the same: Spot reduction doesn't work. If the Booty Blaster on TV promises that you'll lose inches off your rear, it's lying! There is no way to slim down, lose water weight or trim inches from a specific area of the body just by working that body part. If you have body fat that is hiding your muscles, only a calorie-controlled diet combined with a sound exercise program (that also burns calories via cardio) will solve the problem.

~ Jennipher Walters




I want to throw myself out the window when I see the things they do on The Biggest Loser. I’m worried about doing a proper squat and they have these people running sprints and doing box jumps.

~ Mike Boyle

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Collected Fitness Wisdom #47

...where somebody is today is a result of the choices and decisions they have made, i.e. how they have chosen to respond the circumstances they find themselves in. Some people blame their circumstances for their situations. This of course is partially true, but if that's all they do they are disempowered, drifting without a paddle down the river heading for the rapids. When they look at their circumstances and become aware that they are making choices then they recognise that they are in a position to make a different choice. Now they are empowered. It does not mean the change will be easy, but it does mean that they have more control.

~ Nic Jarvis



You’re waiting? For what? Chances are it will never appear when you want it to. And it probably will never happen if you are just waiting. You’ve gotta do something NOW. Sitting on your ass only does 3 things. 1) It makes you fat 2) It makes you broke 3) It makes you unhappy.

~ Erik Rokeach


Why do big box health clubs suck?  Well, there are a number of reasons, but the big one for me is there is no coaching.  If people don’t have a plan to get them to their goals, they may fumble around like they’re looking for something in the dark and accidentally get there – but the odds aren’t great and they’ll probably give up before they have success.

~ Pat Rigsby



What if you kept going? What if you dismissed your genetics and all the other excuses and just kept at it and kept working hard?

~ Alwyn Cosgrove

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Collected Fitness Wisdom #46

Let’s face it, people are constructing worse and worse workouts! No, not in that they are challenging or tough, rather that they are not constructed to do anything but to make you as humanly tired as possible. Sure, some people THINK this is the right way, but the truth is that the more well thought out your workout the better the result and this is more than just how many "killer" exercises you could perform.

~ Josh Henkin, CSCS



Weight training will do far more for your fat loss efforts, both in losing the fat and keeping it off long term, than low intensity, steady state cardio aerobic training will ever do.

~ Sue Heintze



Sorry dude, but drinking a kegger every weekend isn’t going to help with that six pack you’ve been trying to get since freshman year. Likewise, as much as you’d like to think that grabbing a few M&M’s here and there from your secretary’s desk won’t mount to much- there’s a reason you’ve been trying to lose the same 20 lbs for five years.

~ Tony Gentilcore, CSCS




When you're trying to motivate yourself, appreciate the fact that you're even thinking about making a change. And as you move forward, allow yourself to be good enough. Perfectionism can undo what you're trying to achieve. Look at the angst people have when they cut a workout a little short. Do they really think a few minutes less, one day, is going to make that much of a difference? Worse still is the "what-the-hell effect"—you eat one bad thing, then just give up.

~ Alice Domar


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Collected Fitness Wisdom #45

If you want to completely reshape your body and keep it that way, it's imperative that you make resistance training an essential part of your fat loss program. While cardio will definitely help (and has numerous other health benefits), weight training is the real key to fat loss.

~ Sue Heintze


I can think of 1001 more productive ways to spend your time in the gym than by doing freaking sit-ups/crunches.

~ Tony Gentilcore


Change is Uncomfortable....however, Change will happen whether you like it or not.

Change is inevitable - so the question becomes "Are you going to cause and direct the change or are you going to sit back and passively wait for change (and life) to happen to you?"

~ Holly Rigsby


The scale is a lose lose. Everytime you go near it that self defeating game kicks back in. If there is one giant leap I have accomplished thus far on my journey, it is throw that scale out!!!!!! Before and Afters and measurements are enough for me :)

~Cristie Pemberton

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Collected Fitness Wisdom #44

I have a very successful client who once made a great point to me. He said “people are going to spend money on health”. He went on to say that it could be proactive (ex. a trainer) or reactive (ex. hospitals and nursing homes). In either case the money will be spent. Proactive spending not only will prolong life, it will increase it’s quality.

Why die of preventable diseases with hundreds of thousands of dollars in the bank ? If you are a baby boomer go out and hire a trainer. It’s not that I want your money, most of my readers don’t live north of Boston. I just want people to be able to take advantage of natures greatest medicine, exercise.

~ Mike Boyle



You need to get fit to run, not run to get fit. If more people followed this simple piece of advice, I’d be less inclined to want to stab myself in the face with a machete.

Tony Gentilcore



If you want to completely reshape your body and keep it that way, it's imperative that you make resistance training an essential part of your fat loss program. While cardio will definitely help (and has numerous other health benefits), weight training is the real key to fat loss.

~ Sue Heintze



If someone tells you that lifting slow makes you fast or that jolting your abs with an electric shock every few seconds will carve out a six-pack, try to breathe through your eyes. It'll bring clarity.

~ Dan John

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