New Year, New (Standard I Set For The People Around) Me!

Posted on January 1, 2023 by bmancine

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Text “Strong” to 210-942-5333 Get Strong And Do Stuff

It’s that time of year. Gyms are flooded with new people, fitness companies are marketing with an intensity akin to The Ultimate Warrior on a cocaine bender in 1989 and most of it will be over by Valentine’s Day. But why? Why do people set out with the best of intentions to improve their lives, but less than 10% stick with it? What’s the missing link? What are the successful people doing, that the unsuccessful are missing? What can YOU do this year, that will be the difference? What will make this “Your year”? I have an idea that may help.

A critical piece of achieving a goal that most miss, and the FIRST thing I talk to prospective clients about is this… Building and strengthening your support system. Making the changes to create a healthy lifestyle is difficult. If you don’t build a strong support system, you will ultimately leave yourself vulnerable to criticism & questioning when it can be most devastating. So we’ll talk about some actions to avoid these potential pitfalls.

But first, we all know how amazing an encouraging comment feels, we all know the confidence boost that comes from authentic recognition of a task completed. So how do we set ourselves up for more of this? Here’s how I help my clients do it: I’ll say, “Who are your biggest supporters? You’re going to go to those people, and tell them your goals and why they are important to you. You’re going to ask them for their support.”

I will also advise them to take & make friends at the gym. Any “self-help” book will say something about surrounding yourself with like-minded people. You are truly building a new healthy and fit lifestyle, I liken this to laying its foundation; the most important part. I can hear my grandfather’s words, “Show me who you hang with & I’ll show you who you are.”

So now you’re now set up for encouragement & recognition along your journey. So, you’re all set… right?

Nope.

When you’re working to improve anything (especially yourself) you are going to get unsolicited advice and criticism from the peanut gallery of life. People who know nothing about you or your goals are going to point at anything they can make look like a mistake. And worse yet, people who DO know you (or are at least close to you) are going to do the same. This can crush motivation for a person in the departure or the initial stages of the “Hero’s Journey”. If you don’t believe me, this is probably your first day on the internet.

Next up, we deal with potential detractors. Here, I’ll say, “If you made it clear that you’re working toward improving your health, who may try to dissuade you? Who would say things like, “You don’t need to do that. That’s for people who (insert fitness misconception)”. Statements like this can demotivate the best of us.

You need to be prepared to reply quickly. I arm my clients with a simple statement to keep in their back pocket: “Look, these goals are important to me. And I’d like your support; but if I can’t have your support, I demand your silence.” I understand that making a statement like this will be uncomfortable. But it will be more uncomfortable for the person you speak to.

They made an initial effort to come in and disrupt what you’re building, but they will quickly retreat when they see how fortified your healthy position is. I liken this to building a moat around your healthy lifestyle. Try these techniques and you’ll find more success in your health & fitness goals this year.

Get Strong And Do Stuff

For more, text “Strong” to 210-942-5333

How to Stay Alive in the Fitness Industry for 2 Decades

Posted on May 28, 2021 by bmancine

This is my 20th year of being a Personal Trainer/Coach. During those 2 decades, I’ve worked with many-a-different personalities. Some are still in the industry and some are not. Occasionally when I talk to someone who has moved on, they ask me some version of how I was able to make this work successfully for so long. They’ll speak to the challenges of inconsistent income (there aren’t many jobs with guaranteed minimums), cost vs benefit of being an employee, contracting, or running your own ship (there are benefits to all 3 and no reason you can’t be in all 3 categories), combating the misinformation juggernauts that exists & the subsequent stigmas that come from them (first, much of this is in your head, but also I’m certain we’re not the only industry to deal with this).

These and other hurdles are absolutely true and we could mull over the strategies to overcome them all day;
1.) Prospect daily.
2.) Plan where you want to be 1, 3, 5 years & beyond.
3.) Continuing education for writing programs & how to coach people through change.

Now, these are thirty thousand foot views & as I said, other obstacles exist, but could this be put into an overarching theme?

Well, I was sitting with my 2-½-year-old son watching Aladdin and I think this movie gave me the (or at least an) answer: Be like the Genie with Aladdin, just not like the Genie with Jafar.

The Genie executed Jafar’s wishes without guidance or input, he simply executed even though you can see the disappointment on his face. With Aladdin, he asked leading questions. He coached him to make better decisions, even though Aladdin was in charge. At one point, he even “assumes” a wish that saved Aladdin’s life. I don’t know why the Genie coached Aladdin to make good decisions and not Jafar; Maybe he believed that Jafar wouldn’t listen, maybe he saw more potential in Aladdin, maybe it made for a better story flow.

Now, we are not slaves to our clients & perhaps some view it this way. That is a sure way to grow animosity in spite of being in an industry that can be very rewarding. So if someone approaches me and says, “I want to lose 20 pounds for my wedding in 2 weeks.” I’m likely not going to take on that task. I could draw up a plan that may deliver those results if followed to a T. But would the person be better for it? Would their health be improved? Would they be more able to enjoy what is supposed to be one of the happiest days of their lives?

No.

So if a person were to propose a goal that strays from a healthy path, I’m going to spend some time trying to nudge them in the right direction & explain why. Understand that there exists a full spectrum of possibilities in between that we can land on and both sides are happy with, but if they are committed to a target that I truly believe is juxtaposed to their wellbeing, then I will tell them I am not the right person to partner with. This also holds true if I’m not the right guy for the goal. I’ve had a handful of people ask me about training for a stage/figure competition. I have no experience or interest in the arena. In these cases, I have referred people to my network that I trust for such a goal.

So here’s the long and short of it; Align with people who have goals you agree with. Seek to fully understand their ambitions & if it’s something you agree with, serve them to the best of your abilities. This is what the Genie did with Aladdin & for it, he was set free. I’ve run my business the last few years with minimal marketing, growing mostly from referrals. And I am grateful for each and every one.

-B

Fear & Judgment… AKA, Your First Time in the Gym.

Posted on June 18, 2019 by bmancine

Fear is an asshole. Its Goliath stomping around, exclaiming his capabilities, & keeping an entire army at bay with threats of what will happen to the individual who dares challenge him. Fear is looking to keep you feeling cozy where you are and limit your potential. And even though it’s been said countless times, let’s make it countless+1… Fear is a fucking liar. Just know that it’s not only dispensing little white lies & it doesn’t even stop at outlandish claims; its strongest assets are the lies of omission. Because what Goliath is leaving out, is that he can barely see, he’s slow as a drunk three-toed sloth, and his joints are crippling him with pain. Goliath. Is. Afraid. Of. YOU.

Talking with a client, circa 2008. She (let’s call her Ass Kicker, because, well… it’s accurate) was a young professional (late 20s) going through a reinvention of herself and it was an amazing transformation to behold. With each week, AK was gaining new skills, sharpening what she had, and her confidence was soaring! The topic of conversation on this day was “strange things you see at your job”. Undoubtedly, anyone who hears this subject will have something to contribute. Every profession has moments with people that leave you scratching your head. I’m positive that at least one memory erupted from your life & brought a smile to your face (or possibly another expression.) The common ones in gyms are: insane physical attempts in the name of “functional training”, people with creepy stalker vibes, and ridiculous bathroom/lockerroom activities. We were countering back and forth on what we’d seen & riding the pendulum between laughing & cringing. By this point, I had been working professionally as a Trainer/Coach for about 7 years but had been in gyms consistently since 1989 so I had my share of offerings. After a few rounds, I threw down an observation that perplexed me long before fitness was my profession. Something I was sure would freak her out, as it had me; No matter what time you go to the gym, someone WILL be sitting in their car in the parking lot. It doesn’t matter if it’s 6 PM or 1 AM, someone is there… waiting… ALWAYS. I sat back and waited for the, “Wow, what do you think they’re doing?” that I had come to expect when I shared this information. But her response was different & unexpected.

AK: “Do you want to know what they’re doing? At least some of them?”

Me: “… Ummm, SURE! What are you thinking.”

AK: **Calmly & confidently** “I’m not thinking, I know. That was me, at least 3 days a week for 2 months before I joined here. I would have my bag ready in my car, packed with gym clothes, drive straight here from work and sit in the parking lot trying to get myself to walk in the door.”

Me: “…” **Fucking FLOORED**

For almost 20 years, 7 of which my profession was “helping people change their lives”, I was walking past people on the threshold of a life-changing step & I was completely unaware. I couldn’t stop thinking about this over the next few days. It was kinda “existential-crisisy”. But what could I have done? Even if I was aware, I can’t take responsibility for anyone else’s actions. We’re all the authors of our own story, however bold or cautiously we chose to write it but outside influences are absolutely real. Everyone needs the occasional nudge in the right direction to grow and NO ONE can lay claim to actually being self-made. Hard work and disciplined decision making absolutely play a role, luck is certainly a factor however, I think the biggest contributor to true growth is the fear/comfort zone balance.

“Find out what you’re afraid of and go live there.” — Chuck Palahniuk

Fear is a universal truth. People fear the unknown. Yet even with-in that statement lies the solution… get to know what you fear. Face it head-on & learn about yourself. With the above example of Ass Kicker, you wouldn’t have imagined her being afraid of being in the gym because of the image I painted of her. But it’s the image I held of her because it’s the image she put out there in spite of what she was feeling! She later admitted that she was intimidated by me when we were first introduced and even said, “It’s part of the reason I signed up for training with you; I was committed to getting outside of my comfort zone.” Who would have thought that my ugly face would be my money-maker!?! But seriously, the lesson here: lean in the next time you feel fear.

“Everything you desire is on the other side of fear”. -George Addair

So where to start? A few years ago, Tim Ferriss popularized the “Comfort Zone Challenge”. This challenge advocates you do something in public that stands out from the norm, doesn’t harm anyone, and you can’t provide the explanation of “I’m doing a challenge.” Stuff like asking for a 10% discount every time you buy something or laying down on the floor for 10 seconds when waiting in line. And if someone asks why, you reply, “I just felt like it.”

Sounds easy, right? Go do it. Today. And don’t bring a “watch me do this” friend. That’s cheating. I’ve done this level of challenge often & my heart rate still bumps up a bit. If you’re reading this in a public place; coffee shop, work, etc… try it now. Lay down for 10 seconds and don’t offer an explanation. If you’re at work you can forward this article around your office the next day, or the next week if you can hold out that long. I’ll let you in on a little secret; It’s REALLY weird if no one asks you why.

The point of drills like these is to strengthen your resolve the way exercise strengthens muscles; So when you need courage, you’ll have some in reserve and you can muster the bravery to do what needs to be done. Having said that, when a pivotal point arises that’s an actual life-changing situation, stack the deck in your favor. So if you’re looking to join the gym this would be the time to deploy the “watch me do this” friend. It’s not cheating in this case, it’s called the buddy system, or building your tribe, or teamwork, or whatever. Just get the job done & call it a win.

“Courage is resistance to fear, mastery of fear, not the absence of fear.” – Mark Twain.

Are their jerks in the gym? Yup, just like real life. And just like real life, those jerks are jerks because something in their life sucks. You should feel sorry for them. And just like in real life, there is a diverse group of really great people in the gym. You may even want to consider that you’re guilty of judgment if you deny this. You can’t gauge all the people here based on your worst expectation of who you might meet. If you’re afraid of being judged by EVERYONE for walking in here & think that no one will be supportive, then that’s hypocrisy on your part. There are ROCKSTAR-level-great-people here that your life will be better for you knowing, and theirs will be better for knowing you. Stop letting fear lie to you by telling you that you don’t belong here.

I’ll leave you with one more pro-courage quote to consider next time you feel fear creeping in:

“If you haven’t shit your pants at least once in your adult life, you’re not trying hard enough.” -Brandon Mancine

Calories, Sex, & 100 year Old People.

Posted on May 21, 2019 by bmancine

In a recent social media post I made it clear that I believe calorie counting, for many is an unhealthy practice. To be honest, I was surprised by the number of medical professionals that showed their support. There was of course the messages that showed their… not support. This post is to clarify my view point, show how/why I’ve built it, and hopefully offer some needed guidance to those looking for nutrition advice.

Far too often the first nutrition question I get asked is: “How many calories should I eat a day?” Starting in 2012 during consults, when the person I was sitting with would ask about calories I would ask them if they knew what a calorie was. Roughly 1% of the population knows. The subsequent conversation goes like this:

Me: “Do you know what a calories is?”

Person: “Yes”

M: “Ok, what is it?”

P: The “umm”s & “err”s fill the air.

For the record, its the measurement of energy it takes to heat one gram of water one degree Celsius.

But here’s the thing… The healthiest people in the world don’t count calories… Did you hear that? People who see their plates the way Neo sees the matrix just screamed “You mutherfucker!” at me all at once. (Oh well, I always felt like a uniter.) But its true. Now, many may want to point to their favorite Insta Fitspo hashtagger, games athlete, or sponsored influencing calorie counter as a beacon of health but they’re most likely wrong. I’ll give you that they’re fit. As “fit” denotes that they are conditioned to perform well at X task; get likes, perform athletically, and sell you products, respectively. But are they healthy? Maybe (and that’s a big maybe). One of the healthiest in the world? Not likely.

If you’re looking to find the healthiest people in the world, look to the blue zones. These are the sections of our globe where the population lives full, active lives with the highest percentage over the age of 100. Allow me to repeat the key words there: active lives… over 100. These centurions are as active and capable in their 90s and beyond as most Americans are in their 20s. And they were found to be fulfilling lives too. Deep with purpose, real social engagement, and vitality. Compare this to your average American senior. They’re out living everyone on the X and the Y axises. While they all had some things in common, counting calories wasn’t in the mix… at all.

They did, however have a good relationship with food. But what the hell does that even mean? Let’s look at it this way; What does a healthy relationship with sex look like? (Stay with me here) Late nights with no info on the source? As much as possible as fast as possible? Cheap & easy? You’re not agreeing with any of these, right? Its OBVIOUS that these are unhealthy traits, right? OK, how about these; Sex by tally? Stroke count? Score of any type? Those can be great ways to identify a problems, for sure. But using it as a method to guide action quickly becomes a world of “have tos” & “can’t do’s”. It creates scarcity mindset and only highlights failure.

On the flip side, a healthy relationship is knowing where it’s coming from, cultivating its production, adding the spice that brings the flavor you’re looking for and BAM! You have a meal! … Oh… we’re you still thinking about sex? Get your mind (and your food) out of the gutter.

Furthermore, Dr John Berardi of Precision Nutrition studied the success rates of adherence to nutrition changes. Participants were given 1, 2, or 3 changes to make in their eating over 30 days. The group with 1 assigned change had a 55% success rate after 30 days; the group with 2 changes dropped to 15% and the group with 3 was below 1% success rate. Meal plans do. not. work. And any plan built around a measure that the follower doesn’t understand?… If I were a betting man…

Look, you wouldn’t plan a cross country trip by feet traveled. You would drive to check points along the way and enjoy the trip. So do that. And you wouldn’t pack it up and head home if/WHEN you make a wrong turn, right? So don’t do that either. Make a note, take the lesson and get back on your journey.

So here’s the deal; focus on actions and make them good habits. You don’t need to buy all your groceries direct from the farmer, but there’s probably a farmer’s market near you where you can get some much better choices and support your local community. You don’t need to cook every one of your meals, but if you don’t know how to cook, there are services that will deliver ingredients to your door with “Cooking for dummies” level instructions. If you’re already doing some of that, try growing your own food. You don’t need to grow all of it, but starting a garden is not a bad idea. It may sound daunting, but that’s also an activity that can bring a couple/family closer together. How’s that for a healthy a relationship… with food?

Food for thought.

Is the Sauna Useful? If so, When and For How Long Should You Sit?

Posted on January 7, 2018 by bmancine

Is the Sauna Useful? If so, When and For How Long Should You Sit?

When asked about the advantages of sauna use at the gym, most people reply with something about detoxing and sweating out the bad stuff. While there is truth to this, I used to joke about the sauna being part of the “executive workout package” and would rarely incorporate it into my week unless I was post-holiday, birthday, or vacation and in need of some detox. Until a few years ago that is when I was lucky enough to come across a study showing a benefit to strength gains through sauna use after an intense strength session. (I couldn’t find the link to this study, but it showed sauna use post workout reducing fiber damage allowing strength gains to be maximized and recovery time minimized.) This aligned with my goals so I started to incorporate sauna post workout, especially after a more intense session.

A few months later I had my genetic testing done and started learning about how to maximize beneficial gene expression through nutrition, lifestyle, and supplementation. (I highly recommend getting your genetic testing done as it dramatically reduces the guess work in nutrition and workout programming.) Through these readings I saw many studies finding significant long and short term health marker increases from sauna use beyond what I thought possible.

First, for anyone dealing with one or more risks of cardiovascular disease, a recent study showed dramatic improvements in many important biomarkers indicating reduced risk after just one 30 minute session. (Please don’t be ‘that guy/girl’ and hit the sauna once thinking you’re all fixed… just in case you are I’ll list some upsides to continued use.) If hypertension is a concern for you, then consistent use should be important. A study from The American Journal of Hypertension showed sauna use of 2-3 times/week cutting risk by a quarter and 4-7 time nearly halving it. The point here: on top of eating well and working on your conditioning, spend some time in a hot box.

But there’s more…

When I think of degenerative mental diseases like Alzheimer’s and dementia, I have to admit that it’s one of the scariest things I can imagine. So when I started finding studies correlating sauna use with decreases in both diseases with as little as 2-3 twenty minute sessions/week I was telling all my clients to take part, but it should be noted that those that sat in the sauna for 4-7 times/week saw ~65% lower risk for both. (Even after adjusting for nutrition and activity.)

There have also been findings published that show sauna use maintaining muscle mass and strength during immobilization or injury. This is obviously useful for me right now (those that don’t know, I had my leg pinned between 2 vehicles by an intoxicated driver on 11/20/17), but I had used this strategy during de-load phases as well.

So, what do you do with all this info? First, it’s always a good idea to talk to your doctor about something like this. (If they ask why you’re interested, feel free to send them all the links provided in this article.) Even once you’re cleared to “go hot”, I would advise using the buddy system, and especially the first time you enter a sauna. The common times I see referenced in research results are 15-20 minutes. I’ve been sitting for 20 minutes, 2-5 times a week (on the higher end now, given my situation.) The temperatures used tend to be around 160-170 degrees Fahrenheit and I’ve seen anecdotal reasoning for toweling off every 7-10 minutes so as to not reabsorb the toxins you’ve released back into your pores (makes sense.) If you’re strength training… *ahem* which you should be… *ahem* plan sauna time after your strength sessions to decrease soreness, speed recovery, as well as all the additional upsides coming with it.

Thanks for reading! Please share this info to help make a healthier world.

Coaches, clients, gym goers, & owners… Can’t we all just get along?

Posted on September 18, 2017 by bmancine

Anyone who’s spent time in a gym (of any size) knows that there will be drama at some point. Relationships gone awry, competition getting out of hand, or just general douchery it’s going to happen. Good coaches and owners know how to deal with it and to do so quickly. If they themselves are the problem… that’s another issue all together but that issue will solve itself when the doors close quickly. I received a query from a frustrated gym goer today who may have been dealing with douchery. Here’s an excerpt that conveys the gist:

“At my gym, the staff either tries to sell me a personal training package or won’t answer any questions at all. I don’t feel like going to the gym anymore. How do I handle this? I have a 24 month membership. Have been a regular for the past 2 and a half months and I’m trying to lose weight. I have lost around 10 lbs. But I have come to realize that the instructors are only looking to make money out of it. How do I find good guidance for my goals?”

Here was my response:

Good job on getting started. That is the hardest part as I’m sure you can remember. In order to not have to start fresh again you have to do the second hardest part… keep going. And you’re doing great so far since you’re made it past the average 3-4 weeks when most drop off. Just keep in mind that in pursuit of any achievement, you will have things, people, and moments that discourage you. Successful people are able to overcome these points by staying focused on the end goal and (while they have a well thought out game plan) they remain adaptable to changing their plan if & when change is needed.

It sounds like you’re looking to change by building up your support system in living healthily, but having trouble finding someone to partner up with. So here’s my advice: I hope you understand that professional guidance will bear a cost at some point but I agree that it shouldn’t break the bank. I can understand both sides of this challenge as Trainer/Coaches come in several different forms. Some are good, some are not. I will say the best, first metric for qualifying a good one is this: Are they insured? If they are, then they are looking to be professional and make sure everyone is taken care of should the worst case happen. If not, then they are just looking to grab money & probably aren’t investing into themselves to be better. There is more to look at beyond this, but make sure this is covered first.

When it comes to education, degrees are good, but not necessary. Having done this as my profession for almost 2 decades, this is not a side job for me. I invest time & money into my profession with continuing education certs regularly and am always reading something related to my personal development but do not have a degree in the field. There are also those in the industry that do this as a side job. I know a few “part time” Fitness Pros that I would recommend, but they are few & far between. Then there are the total obvious scam artists. They can sell ice to eskimos and just copy and paste their programs for everyone. I hope you’re not dealing with this type of Trainers but it sounds like you may be.

Now, I know that not everyone can afford a personal trainer every time they workout. This is why the good ones offer coaching, remote or in person. We meet with the person via phone, video or face to face at the agreed upon times and give them a program to do on their own. If your Trainers don’t offer a variation of this, then they aren’t really able or interested in helping people and unfortunately probably don’t understand exercise enough to build a long term program.

On the flip side, there are gym goers that are always looking for free advice. As I said before, I do this for a living & it is how I put food on the table. I have no problem giving a free session, but I do so for a few reasons: in part to help people get comfortable in the gym, but also to showcase my depth & breadth of knowledge in exercise, health, fitness, and nutrition. So if I’m working with someone (whether it’s a free or paid session) and someone interrupts the appointment to ask me their one hundredth “quick question”, then they aren’t valuing my time or the time of my client. These people can fuck off.

Ultimately health & fitness is a culture of self efficacy & communal respect. Coach or client, gym goer or owner; If one doesn’t understand this then they are hurting their own health & that of their community.

As I said at the beginning, great job on getting started! It really is the hardest part. Now you just have to do the second hardest part: “Keep-ing” Keep going, reading, learning, working, trying, and appreciating what you’ve accomplished so far.

I hope this helps. If you have any further questions, please feel free to reach out.

The 28 things I’ve learned in 39 years.

Posted on September 19, 2016 by bmancine

I turned 39 a few weeks ago and was asked if I was going to write a “40 things I’ve learned by 40” post. “HELL NO!” For 1, life is never that organized to teach you 1 thing a year (mine isn’t anyway) and 2, why wait for 40? There are sure to be a few you disagree with and probably some contradictions if you dig. If you do, I’d love to hear what you find. Also, while I consider these all to be true, some are comical and some will get dark. So fair warning. Here are the 28 things I’ve learned in 39 years:

Having a backbone isn’t about aggression, it’s about character.
There are 3 limitations in life. # 1 & 2, only you truly know. # 3 you’ll never know.
1. Your imagination
2. Your determination
3. You lifespan.
Don’t work for anyone but yourself. Work WITH others and be selective. This doesn’t mean you have to be self-employed, just make sure your value is understood.
Bring value.
When looking at past performance
1. Past performance is the best indicator for future performance.
2. Past performance is no guarantee of future performance.
Staying in a safe place makes you less healthy & fit. Progressing health & fitness makes you safer in more places.
Choose quality over quantity. While this sounds cliché, it covers everything: Goals, friends, food, experiences, opportunities… I have yet to find the exception.
Communication is paramount in all relationships. This has less to do about talking than you may think. Listening to understand others points of view is a skill that must be developed. Entertaining additional points of view should be practiced. (especially those opposed to yours)
Those that often point the finger at others as “bad communicators” are typically bad listeners.
There are only 3 times it’s appropriate to wear skulls on your/as clothes:
1. You have earned them…
2. They’ve been given to you as a gift…
3. You’re at Comicon.
Sex first thing in the morning is better than sex just before going to sleep.
Those complaining about a lack of work/life balance need to work on the balance in their life.
Regardless of what all the science & facts say; if something feels right, do it. If it feels wrong, don’t do it. Science once told us the world is flat, 9 out of 10 Doctors preferred Camel cigarettes, and the 4 minute mile was considered impossible.
If someone is always looking over their shoulder, you shouldn’t feel comfortable with them standing behind you.
Everything is negotiable.
There’s a time to study the root and a time to gather the fruit. Get good at both.
If you’re offended by something on the Internet, you deserve it.
1. Probably true outside of the internet as well.
There are a few phrases you should never say: The 2 most common are; “You don’t understand” & “I don’t care.” The first implies you fully understand the others entire existence. The second isn’t true if you took the effort to say it.
Everyone has thought about suicide. Realizing this is true should provide hope during dark times.
The world is a mirror; you get out what you put in.
Reality TV is for suckers. Yes, that show too.
Sugar is a drug and is much worse for you than marijuana.
Put your grocery cart back. There may be an exception or 2 to this rule but if you’re trying to come up with them, the rule was written for you.
Someday quickly becomes never. Either set a deadline or let it go.
Anyone who says, “It doesn’t matter what you meant, it’s what you said.” Probably won’t ever say anything meaningful.
If you borrow a car, return it with a full tank. Both literally and figuratively,
Everything I need to know about life, I learned through marksmanship: Slow is smooth, smooth is fast. Learn the fundamentals; focus on getting better at them. Then compress the fundamentals. If you try to be the “fastest gun in the west” you never will.
If there is no risk involved, there is either no pay off or the venture isn’t completely understood.

Would love to hear your thoughts. Please share if you enjoyed it.

The 11 General Orders Of Health & Fitness

Posted on July 25, 2016 by bmancine

The 11 General orders of fitness.

These standards are meant to be a guide for conducting yourself in a fitness facility. They are based on the following 2 principles: 1.) Health & Fitness is a culture of self-efficacy & communal respect. 2.) Enjoy your journey.

Should the person(s) overseeing your facility have a rule that contradicts these, adhere or go elsewhere.

Leave your ego at the door. It is your enemy in this environment.
Know your goal. Have a time bound plan to achieve it. Be adaptable.
Know the difference between training and competition. Listen to your body in training so you can use your body to win in competition.
Respect all Athletes, Exercisers, Gym-goers, Trainers, & Coaches. Do not compare their goal or programs to yours.
Be personally hygienic.
If you don’t eat or sleep well, don’t expect to perform well.
If you are/maybe contagious, stay home.
Some equipment is meant to be dropped, some is not. Learn the difference.
Curling in the squat rack is the equivalent to killing kittens. If a 9 year old does it, he will be talked to, guided to appropriate resources, and monitored. If an adult does it, they suck.
Clean up & put your equipment away in its proper place. (This may not be where you found it.)
Do not give the staff a hard time.

If you enjoyed this, please be sure to share it on social media.

Why you should make an effort to be healthier immediately.

Posted on July 3, 2016 by bmancine

You may have read that title & had a few reasons pop into your head that push it back to Monday… or next month… or … New Year’s is right around the corner. I mean, I’ve got a HUGE project going on right now… & my coworkers are going out for happy hour this friday… & I want to enjoy the holidays…

So let’s set the record straight: Health, fitness, & nutrition are all about getting more out of life. More joy, more experiences, more knowledge, more energy & yes… more time on this earth. So every excuse you just made is actually a reason in disguise.

Let me explain; Your primary purpose on this earth is to be the absolute best you that you can be. And NO ONE on this earth doesn’t want to be the best them they could be, right? This means the best son or daughter, brother or sister, significant other, partner, provider, contributor or (place the positional noun that you aspire toward here) that you can possibly be. Eating right with consistent activity can… nope… WILL make you a better you. So let’s look at why people make excuses.

Fear.

Fear of failure, ridicule or simply not knowing what to do. First, do not be afraid of failure. It will happen everyday. I’m sorry if no one ever told you that but its true. Just accept that it will happen at some point & you will move on from it.You might skip a day at the gym, you might give in to that piece of pie for dessert. Don’t get hung up on it. Michael Jordan says that he owes his success to continual failure. Why? Because you can always learn more from a loss than a win. It should force you to analyze your game. What could you have done differently to be better? (The best ask that same question after a win) And when you do win, you won because you pushed yourself to failure over & over again when your competitor was sleeping in & eating bad food.

Fear of ridicule? You are simply putting too much stock in the opinion of people that don’t matter. If someone mocks you for putting sincere effort into becoming better, that person’s life is a wreck. I don’t say this to make you feel better. It is a fact. Understand that they are undoubtedly in such a sad state, they truly have so little real meaning in their life that you should feel pity for them. This doesn’t mean you should go it on your own. Find a support system. Build your schedule of going to the gym, stick too it & talk to people. If you don’t find supportive people, find a new gym. *Side note* This can be an important decision & should be considered. The big chains will have their “brands” so if you’re joining one consider whether or not it will fit you. Do they offer “Free Donut Friday”? (Yes, I’ve seen gyms do this & even heard the manager say he creating repeat customers) Do not go to this gym.This is where personal studios have an edge. Sure, they will tend to be more expensive but if you do your research & find a place that get people results, isn’t that worth it vs. paying the “fat tax” that most gym memberships end up being when the well intended members don’t go and pay for a year or more?

Now… what to do? Start with what you like: Basketball, shoot some hoops; Boxing, do some :30 rounds on a bag; can’t think of anything, take at least 20 minutes a day & walk around your neighborhood, the park or the local strip mall or plaza. I guarantee it will brighten your day & be something you look forward to. Do keep in mind your activity level over the past year & be smart. Don’t go for an olympic performance on day 1.

From the nutrition side; I get it! There is so much misinformation out there & much of it coming from seemingly reputable sources. Read something health & fitness related everyday. Stay away from magazines or any source that claims to be “all you need”, read SEVERAL different sources, vet your fitness professionals by asking for references & just make a commitment to learning about fitness & nutrition for the rest of your life.

So here’s the point, just start! You will fail & that’s not bad! Giving up on something that you want is bad, failure is the sign you need to lift your foot to the next step in the staircase. Ridicule? Walk on! You’ll make a new friend right down the street and they’ll be headed in the same direction. What to do? Stop reading this right now & go.

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Goal setting 101

Posted on January 30, 2016 by bmancine

A recent study stated that 73% of gym joiners in January have a weight loss goal and over a 365 day period only 14% of those will succeed. Let’s talk about how to up the success rate. Without a doubt, setting the right goal is the most important part of your fitness journey. Read any piece about success; what it takes to get there, who did what & how. All will come back to some version of, “Start with the end in mind.” This makes overcoming obstacles along the way easier especially the more desirable the end result is.

Change is difficult. Very difficult. People make the decision to change when their current situation is more uncomfortable than their perception of the change. Since 2001 as a Fitness Professional, when I ask people any variation of, “What are your goals?” or “What are you training for?” The standard reply is…”Lose weight & tone up.” (LW&TU). If this is your goal I have one request; DO NOT join a gym. Let me explain why. Someone with a LW&TU goal wants their life to change, but they haven’t yet decided to change their life. If that last sentence didn’t click, read it again. I’ll wait.

So let’s look at something most can relate to; Consider two people who want financial success. One wants to, “Be rich”. The other wants a successful career in Law. The first commits to buying at least one lottery ticket every week and checking in on the numbers. The latter knows he is not where he wants to be and sets forth on a journey to find the missing links. He will meet new people, see and experience things he never imagined. He may also make missteps along the way but hopefully knows that is not just the cost of taking steps but a lesson in and of itself. The former will become entrenched in a community of shortsightedness and selfishness. Each ticket they buy moves them further into a position of entitled victimization that becomes harder and harder to return from.

It doesn’t mean they can’t be coaxed.

The fact is many will bring me the LW&TU goal over the next few weeks. To which I will reply, “Why?” This usually spirals into a cycle of generic answers vs. quick Why replies… like, “Because my doctor told me I have to lose weight” Or “So I can run a 5K.” Or “Because I want a six pack like (favorite celeb).” or any of the defensive BS that people put up, until I hear a little bit of truth. Something like, “Because I want to feel better!”

JACKPOT!!! Understand that this isn’t the total answer that I’m looking for. But it is the crack in the built up wall that can lead us to the truth. As soon as I hear anything along these lines, The tempo of the conversation changes. Instead of the sharp Why!?! replies, I let their statement sink in. I’ll then ask, “Can you tell me more about that?” “When is the last time you felt really good?” Or one of my favorites, “Paint me the picture of you feeling GREAT.” This is where they tell me about time playing with kids, activities with friends and experiencing LIFE! The life they want back! NOW, we can come back to their current positions and start building daily tasks to get from here to there. Now we build their plan.

This is where it gets really interesting. This is where they come back to me with “next level” goals. I’ve had people bring me, ‘Climb Kilimanjaro’,’Be a competitive Fencer’ or my personal favorite; ‘compete and place in Ballroom Dancing competitions’. This was a woman who had never taken an athletic venture in her life. 5 months after joining the gym she placed 2nd in her category. How many times in those 5 months did she step on a scale? 0. She felt better, she looked better, she had more confidence; so who gives a shit what the scale says. By the way, when she finally did step on a scale, the BMI charts scored her as over weight. But the beautiful part was she no longer cared. She was too busy becoming what she wanted to be. I should also note that her Doctor was amazed at the up turn in all her health markers.

Now, to come back to your goal for this year; close your eyes, picture 10, 20 or 30 years from now. Who do you want to be? Get that crystal clear picture. Then start your plan.

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