Monday, October 22, 2012

Here I go again!

For those of you of the 80's hair band persuasion... Here I go again is ringing in your head as an anthem. For those of you that are not... they are words on a page you are reading.

For me it seems like those words are a running theme for my life currently (and a song that rings in my head... Thanks Whitesnake!)

I am good at getting things started and good at dreaming but staying focused and completing the tasks at hand seem to be a challenge. I am sure their is a diagnosis for such a thing but I am determined to solve my challenge without the good opinion of others!

When I started the blog I was determined to write every week. Hell, I thought I would write at least 2 times a week and then some. But stuff just seems to get in the way. And ironically I keep writing about it. Read my last 3 blogs.

But it is interesting to note... stuff only gets in the way before (while song lyrics are ringing in my head)... I'm back, I'm back in the Saddle Again!

This is why I started writing in the first place, because I start and stop and start and stop this whole process... And I am hoping through blogging  that I find what works for me to stay focused on the goals at hand and then turn around and help other people.

So I got down to 187lbs at one point but now I am up to 197 again. I hate to do this but...WTF!

It wasn't one thing that took me off course but a series of things that took my focus away and I am totally responsible for all of it!

Today I got up a 1/2 hour earlier than usual (4am instead of 4:30) and worked out, packed all my food for the day and was determined to stay get the things done today on my list. This was one of them by the way... Get back to writing my blog!

Peace, Love, Health and Happiness!

Sincerely
Bill

Monday, September 17, 2012

90 Days until my 48th Birthday! Let's get it on!

The last couple months have been crazy to say the least. I almost closed my current practice to take a job. After that fell through I moved. So essentially I took about a month and half off from what was a plan for exercise and good eating and concentrated on all this other “stuff” instead of staying focused on my plan.

But all is not lost and I find myself on the other end of it in good spirits and only about 5lbs up from where I was in the beginning of August of this year.

So today marks 90 days before my 48th birthday and I feel a sense of renewed clarity with what I set out to do in the first place, which was to write this blog and stay focused on a goal of staying focused!

I weighed in at 193 today and look to get down to 180 by my birthday. 13 weeks to drop 13 pounds! Totally Doable!

Will catch up on the last month and a half as we finish out this month, but the plan for now… Isometrics every day and a plant based (mostly) diet!

Let’s get at it! See you soon! Can’t wait to write again!

 
Health and Happiness!

 

Bill

Thursday, August 16, 2012

I got lost in a big pile of LIfe!

The last post I made was 17 days ago! What happened?

I sat down yesterday and made an inventory and decided I just got lost in a big pile of Life!

When I list it on paper it really doesn't seem like a lot but I think what happens is I take each of these things and add a list of things on top of it and that is what becomes overwhelming to the point of sitting in front of my computer and staring at it instead of getting stuff done.

This has been my pattern. This is why I started writing this blog. Because I get caught up in life just like everyone else and consequently I let the one thing go that is most important to me... My Health!

I was up until 1am last night but before I went to bed I meditated on the good things I have in my life and the calm and determination I need to get the things done (Life), I need to. And Presto Chango... I woke up that way this morning.

In Wayne Dyers book Wishes Fulfilled, he devotes a whole chapter on what to do before going to sleep and without even thinking about that last night I did it and woke up feeling so much better today!

The last 17 days I spent worrying about my kid, a potential job, my business, moving to a new apartment, how I was going to manage all of that financially and have the time to do it all. Then I added a list to all of those items and placed a lot of worry on each of those.

Today I woke up thankful for everything and everyone in my life and although most of that list still exists I don't feel a tinge of worry about any of them. They are all happening but I am still here and all the good things in my life are here too!

At times you may get caught up in all the worries of "Life" but take some time right before you go to sleep and think about everything and everyone you are thankful for, imagine yourself calm and determined to get at everything on your list and maybe, just maybe you will wake up the next day... where you want to be!

Health and Happiness!

Sincerely,
Bill

Monday, July 30, 2012

Holding Steady and facing one of my Demons!


I have held from the onset of this blog that this is a process and not a quick fix program or see how much weight I can lose program. But you know when you get on the scale and you haven’t lost a pound… that little feeling inside of you, your ego, says, “What’s going on? What’s wrong with you?”

That’s hard for me to fight. I want to make progress every week and tell you about it but I guess there are going to weeks that you may not see the scale drop. So what?

Are we in a competition here? No, I don’t think so. But it sure would be nice to have those cool before and after pictures some people put up. ;-) But I resist the urge for now.

2002 Chicago Marathon
So I didn’t lose any weight this week.  As a matter of fact I am up a little bit. I weighed in last week at 187 but now find myself back up to 190. But I did get a lot accomplished. I had a workout every day last week except for Friday and I managed to do a little running last week as well. Something I have not done in a long time... Kind of a demon of mine.

I ran the 2002 Chicago Marathon in about 4 hours and 15 minutes and then swore never to run a marathon again. And I think, but for a few times here and there over the last 10 years I really have not ran much to speak of.

I liked running. I still like the idea of running, but the marathon messed me up. I hurt more after that marathon then after any workout I have ever done. And that has stuck with me. As a matter of fact after both of my runs this week I was sore.

The irony is that they felt good doing it but my legs were sore the day after my run last Wednesday and Sunday morning I woke up with a little backache from my run on Saturday.

Now understanding progression as a trainer and if a client of mine were telling me this I would say to him or her, “You just did too much. And your body wasn’t ready to handle it. Instead of a two mile run maybe we should have started off with a ½ Mile or even a ¼ Mile?”

Progression with control is the name of the game. Time to back off, reassess and then take my workouts to another level.

Health and Happiness!

Bill

Monday, July 23, 2012

Meditate on your day! And make it a good one!

30 days into this journey I must tell you that every day I take some time for meditation. I visualize what my day is going to look like and pray that I give it my most passionate effort.

This is another piece of the puzzle that has faded with every other attempt at a happy and healthy lifestyle.

I can’t tell you what or how to meditate and pray on but I can tell you, for me, to meditate on being present in every moment of my day brings me a peaceful feeling and all worries about life disappear, if just for a moment when I take the time to be present.

I was reading Deepak Chopra's Book The Seven Spiritual Laws of Success and it hit me when he quoted Franz Kafka, an Austrian philosopher and poet who said, "just learn to become quiet, and still and solitary."For me the quiet moments of my day, even when I am driving all over the place to see clients or pick up my kid, are great times to meditate and allow the things I want to happen... happen.

Had another great week of SMF™ workouts, resistance training and got in a great bike ride on the lake front of Chicago this past weekend.
I am 14lbs lighter, and the inches are peeling off everywhere! Happy, Healthy and Enjoying the process!

Thanks so much for all the positive comments coming in. My intention remains the same to inspire you to stay healthy, happy and fit!

 
Health and Happiness!
Bill

Saturday, July 21, 2012

Its good to take the day off for someone you love!


I took the day off yesterday and concentrated on being with my son. Sat and watched his whole 3 and ½ hour Goalie Camp, had a delicious lunch with him, took him to go see the Dark Knight Rises (We love Super Hero Movies… Go Figure!), and then started a Lego project at home we have been talking about doing all summer.

So… consequently… No blog yesterday and no workout. No big deal.

It was good to take a day and really enjoy something else… in this case… My son!

I don’t think people do this enough. It’s one thing when you give loved ones an hour or two here or there, it’s another when you can give a whole day.

I peaked at my weight on Thursday and was down to 187! 14lbs down in almost 4 weeks!

It’s not the weight that this is all about it will be about enduring and maintaining the lifestyle I love. Healthy, fit and happy! Remember as I pointed out in my blog on Monday that this is a process not a program!

See you Monday!

Health and Happiness,
Bill

Monday, July 16, 2012

My Workouts!


Every week for the past 3 Sunday’s I have taken measurements: I was down 2lbs from last week, bringing me to 190lbs (12 Total!), down almost 2 inches in my waist, 1½ inches in my hips and an inch in my thighs!

So what are my workouts like? The emphasis is “my workouts” by the way. They are different every day!

To me working out is a process, not a program. And believe me… I have been on and tried many programs. This time however the majority of my workouts have come in the form of isometrics. As I posted last Friday the 13th 2012, last week I did a 164 move Still Motion Fitness workout that took me to another world. The best part is I woke up the next day, and the day after, and felt great! No soreness!

I have also utilized resistance training with weights, push-ups, pull-ups and an occasional bike ride.

But the Still Motion Fitness Workout is based on the idea that you can put your body in different positions and contract muscles without a lot of joint movement except to get into and out of the position and to transition of one position to the next. For example if you wanted to train leg, hip, spinal and abdominal muscles in a series of moves you could go from what I call a jack knife(pictured above) to a hip lift(pictured below) back to an opposite arm and leg jack knife (on both sides) then back to a single leg hip lift (on both sides).

The possibilities are endless and the results… well, fantastic. I am not sore from my Still Motion Fitness Workouts and I can make them last from 10 minutes to 50+!
I have to admit… since this is the way I have been training people for the past 3 years, it comes easy to me as I have been perfecting moves and sequences of moves. But none the less with a mostly plant based diet and the will to listen to my body every day I have been able to do what seems appropriate and not get hurt.

I may get into lifting weights more or changing to different endurance training as the weeks and months go on but I like the isometrics because I can do them any time… any where!

Be sure to visit my other blog Wednesday The Still Motion Fitnes Workout Blog for more information about the isometric workout!

And don't forget to comeback Friday as I answer more of your questions!

Health and Happiness!

Bill

Friday, July 13, 2012

Questions and Some Answers


Happy Friday the 13th!

It was a challenging week but good one! Busy! Busy! Busy!

I was able to get in a couple good Still Motion Fitness™ Workouts… (One with 164 isometric moves that lasted almost an hour… I think I attained "Runners High" doing it!). But I have to admit, between business, single parenting and a social commitment I found myself running around fitting in my “workouts” and struggling to eat right because I was so busy!

None the less… the week is over and I look forward to a great weekend with my family.

This weekend I plan to include my kid with me on my workout activities. Maybe he will enjoyed doing some of the SMF™ moves with me? And shhhhhhhh… Don’t Tell… but I am buying him a bike so he and I can start doing some riding together as he gets older. In the meantime maybe a tandem on the lakefront together will be a fun way to hang out together!

Interesting comments and questions are coming in:
I received a message on twitter from a guy that said, "a support system is essential"… Of course it was with a direct link to his website selling something… But I have to respond that I don’t deny that it is great to have the support of others but again, as I alluded to in my blog on Friday July 6th, everyone has an opinion and they may or may not agree with what you are doing. Sure it would be nice to surround yourself with people that are supportive and stay away from those who don’t… but you may never get out of the house in that case.

I went to two July 4th parties last week and both served either chicken or fish. I ate what was served and enjoyed. I still managed to lose almost 10lbs in the first two weeks of this program. The questions I am getting asked are “how much animal protein am I getting in?” Right now with total calories I am averaging about 3 to 5% of my protein calories per week with animal products. That is probably up because of the parties. We are early in the process so I expect that percentage to go down.

This week it was probably about the same, as I could not say no to all the delicious food served at Chicago’s Green City Market Chef’s BBQ. Nor did I want to! A great event featuring all the top chefs of Chicago to benefit a great cause… Chicago’s only Certified Organic, Local and Sustainable Farmers Market!

And finally... Yes I know... People are asking what are these Still Motion Fitness™ Workouts you are doing? Come back Monday for some answers!

Health and Happiness!
Bill

Monday, July 9, 2012

The Plant Based Diet! Well… Kind of!

Spelt Tortillas Pizzas!
Goal Reached and then some! I weighed in at 192lbs exactly Sunday Morning! 9.6lbs down in two weeks and I feel like I have only just begun. My energy level feels pretty good although here in Chicago it reached 100 degrees just about all week.

With the July 4th Holiday coming in the middle of the week and invites to a few parties what the hell was I going to eat?

Last year I watched a video called Forks over Knives and proceeded to read many of the materials associated with the book. Now I have been what I considered a healthy eater since my bodybuilding days when I was in my late 20’s and early 30’s… Lots of vegetables but always accompanied by a portion of protein… because that is what everyone needs right?

Heck, there have been times in my life where I ate almost all protein in a day. Start off with 6 to 10 eggs, yolks and all, go to tuna, chicken and steak for the rest of my meals those days and took in only small amounts of carbohydrates to get me through the day… Crazy! But effective... so I thought!

Well since I watched the video and read all these books I have dabbled in the plant based life style. I have spent two separate month long stints (September 2011 and January 2012) with being only plant based and at one time got down to 187… but there I was, crept back to 205lbs… 210lbs two months ago after a vacation I took at the end of January. It wasn’t the vacation that put the weight back on it was what I did after the vacation… which was stop the plant based lifestyle.

When I eat mostly plant based I feel great. But I like a good steak, I love pizza and every now and again you can catch me with a delicious plate of Chicken wings or a Reuben sandwich! While I am being honest, two of my favorite dishes are biscuits and gravy with sunny side up eggs over the top and something called a cheese burger wrap. Both are from this awesome pub (DeLux) near where I live here in Chicago.

So how do I eat delicious foods that are good for me? Easy… I just do. One of the things I love about my girlfriend is that she enjoys eating. I mean enjoys! There is no calorie counting, there is just enjoyment! That has taught me a lot about eating right… more so than the science behind eating plant based. Enjoying it is most of the battle. Or as Yogi Berra would have put statistically... "90% of this game is half mental"

I have done hundreds of food intake questionnaires of clients since 1985 and witnessed weight loss using all sorts of different eating plans. The one thing that sticks out the most is that the people that lost the weight and kept it off enjoyed the process. They didn’t feel like they were depriving themselves of anything.

See you Friday! Enjoy the week. Enjoy your food! Just Enjoy!

As always please keep the questions and comments coming in. I will address a few of them on Friday!

In the meantime, look for my Still Motion Fitness Workout Blog on Wednesdays!

Health and Happiness!

Bill

Friday, July 6, 2012

Do you have a good support system?


One of my biggest supporters in life died 17 years ago. My Dad was one of my biggest fans. He really was! I don't think the man missed a ballgame I played in as a kid. Not easy to do, most parents would agree. He was a true supporter in whatever I did. I dedicate my thoughts today to him and know in my heart and soul he is still here cheering me on!

I use to think that I needed a good support system. You know, girlfriend saying, “I support everything you want to do, no questions asked and won’t be disappointed when I need your attention and you go off to the gym.” 

I wanted my kid to look at me and not be upset that I was sitting on my spin bike while he waited for me to play or read to him. But guess what? That may or may not happen. People do get disappointed when you don’t give them what they want. The fact of the matter is, I can’t control what they feel nor should I try to!

I love it when people say… “You make me feel (Insert Adjective)” My response now is… “No, You feel that way… You control how you feel”

I believe at any time you can control how you feel in any given situation. If I disappoint you, you might want to ask yourself why you feel disappointed before blaming me. That’s not to say I didn’t follow through on a task you asked me to do. But that is my responsibility. The reality that you are disappointed is yours, not mine.

Call it fear… call it what ever you like… It is what it is and there is no way you can know or control what the people in your life are going to say about what you are doing.

You need to follow your own inner guidance system and not worry about what everyone else’s opinion is. One of my favorite sayings I heard from Dr. Wayne Dyer is… “Be independent of the good opinions of others” A saying I think he got from Maslow, but none the less, I give him credit because I heard it from him first.

That doesn’t mean you can’t juggle all of the responsibilities you have as well. Sometimes all those responsibilities get easier when you put yourself on the top of the list.

This week was a little lighter with clients and business because of the July 4th Holiday in the middle of the week but I was excited at the opportunity of time to get to my workouts and tweak my eating plan… although it got tweaked on its' own with a couple of parties I attended.

So what am I eating and what are people going to say when they find out you are on a diet and working out more? I will let you know on Monday July 9th, 2012.

Health and Happiness!


Bill

Monday, July 2, 2012

What does it take to stay on track?


It’s for you.What does it take to stay on track with a healthy lifestyle? Some say Purpose. I could give you all kinds of reasons… I am 47 years old, I want to be able to play with my kid when I am 57 without feeling like I am not able to keep up with his energy or I am sick and tired of feeling bad!

I could give you a real ego-based excuse and say I want to turn heads again… as if I ever did. I am not sure those drive me this time… Maybe to some extent but not for the most part any more!


As my Dad used to say and perhaps he got this from someone else... but I like to quote him... "Check your Ego at the door kid!"

So this journey to stay in a healthy life style is not necessarily for me this time. It’s for you or what I can give to you. 


Many of the books I have read over the last decade or so... speak to doing things not for myself and self improvement but for the greater good. If my insights give you hope, promise or inspire you to be better… that is what is driving me.

Sure there is no doubt I want to look and feel better… but not for the sake of myself. It has to be for others. I can see no other reason to do it.

What else does it take to stay on track? Find out Friday!

And keep up with my Still Motion Fitness Blog on Wednesdays as we dive into the benefits of Muscle Activation Techniques™and why I use it!


FYI: Down 3 pounds and feeling good!


Health and Happiness!
Bill


Friday, June 29, 2012

This is suppose to be easy… Right?

Happy Birthday to my best friend since Kindergarten, Tony! When I went to Tony’s house as a kid, they had little to no snack food in his house… I thought that was weird!

So the first week should be easy right? You are all motivated; ready to do whatever it takes to get in the best shape of your life! But then life throws you some curve balls!

Sunday and Monday went according to plan. Sunday I got in a great bike ride and did my Still Motion Fitness™ Workout. Monday, I started blogging and got in another great workout. Tuesday I squeezed in a workout early where normally I might be doing some business admin in between clients and then the shit hit the fan… That night I tried to get some session notes out to clients along with starting my Still Motion Fitness™ Workout Blog: http://billbuschtraining.blogspot.com/, but I had computer (DSL) problems that kept me up late… 

Then Wednesday morning I have car problems and think… Really? I need to drive all over creation to not only see my clients, do a demo for Muscle Activation Techniques but I need to drive my son to swim lessons and Hockey Practice (Yes Hockey Practice in June… What parent would deny their kid doing something they love?)

Car problems fixed, I managed to complete all but one task… and I still managed a short(15 minutes) but effective workout.

Thursday it was scorching hot and I found myself with a headache most of the day (again... Really?). I have to be honest with you waited until late in the day to get it my workout... another 15 minutes.

I am keeping a log of my workouts and will post it in the near future… That’s right! I am not giving away all my secrets just yet.

I will tell you my intention is to do the SMF™workout daily and some sort of resistance training 5 days a week. I will be getting in some endurance (Cardio) training when I have the time. I am not big on the cardio thing but enjoy my bike and a good run.

Also, I am going to, as Michael Pollan puts it, “Eat food, not too much, mostly Plants.” And enjoy the process!

In the meantime, I need to run my business, take care of my clients, spend quality time with my seven year old, my girl friend, stay in touch with family, friends and do the things necessary to stay on track with this whole idea!

What things are necessary you ask? Tune in Monday, July 2nd, 2012 as I talk more about it.

Health and Happiness!

Bill Busch
Certified MAT Specialist
www.billbusch.com

Monday, June 25, 2012

It Starts Today!


Monday, June 25th, 2012

Hi my name is Bill Busch. I have worked in the fitness industry since 1985 and have held a lot of roles; Personal Trainer, Fitness Director, Group Exercise Instructor, Nutrition Counselor, Business owner. 
Currently, I have been a Muscle Activation Techniques™ Specialist since 2005 and have in last 3 years developed what I call the Still Motion Fitness™ Workout for my clients as a progression to get back into a healthy, fitness lifestyle after MAT™ Treatments.

But that’s not why I am starting this blog today. I am starting this blog because I am a 47 year old, single Dad and I weigh just a little over 200 pounds and according to my scale I have 29% body fat. Ouch! Am I obese by any means, no... but I am and feel out of shape and overweight. Maybe just like you!

I have, since I was 38, struggled with starting and stopping, what should be easy for me, a healthy lifestyle… I should have no excuses, right? I am a trainer! Should be easy! I didn’t purposely gain 20+ pounds over the last 10 years, I just got caught up in what everyone else gets caught up in… Life!

Married at 38 years old, had a kid when I was 40, divorced at 44, struggled with different jobs, starting my own business and finding the time to work out and eat healthy just like everyone else.

I get it! All those years I had no empathy for my clients in finding time to be healthy, I finally get it. At one point, in the last couple of years, I was almost 220lbs. The last time I was 220lbs, I was a bodybuilder squatting 400lbs, benching 315lbs and dead lifting 600lbs. I should have been 220 then. 

Then I had no excuses… Now, I have started and stopped so many times since I was 38 I can’t tell you. I would take pictures and make detailed plans of what I wanted to accomplish… 180 and ripped… again. NOT! Nothing ever seemed to work.

So yesterday I weighed in, took measurements, took pictures… just as I have done every time before.
What makes this time any different? Will it be the diet? Is it the Still Motion Fitness™ Workout? Well if you are reading this and care to follow. We are going to see… And maybe we can all get a little smarter about how to stick with a healthy lifestyle.

Come back and visit Friday or subscribe and get this automatically e-mailed to you

Health and Happiness!

Bill Busch
Certified MAT Specialist
www.billbusch.com