Finding Motivation to Get Fit

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Winter's chill tests motivation

noreply@blogger.com (Greg Lunsford) — Tue, 08 Dec 2009 01:28:00 +0000

Hey, gang, hope you've all been doing better than I have these past few months. I've had some great workouts but it seems I'm having a hard time watching my diet. My weight has shot up and although I am physically stronger and in better over all health, my belly has found its way back!

This is the time of year when depression can set it. If you need to get in better shape start today. Don't wait until January to start a New Year's resolution you won't keep. Get started now. Start small. Pick a simple goal. Lose two pounds in a week. Lose another pound next week. In a few weeks you'll be down five pounds and then the next five will be another few weeks away.

Is it really that easy? No, of course not. You're going to want to have an extra roll at your favorite restaurant. You'll want to drink a couple of refills of sweet tea, maybe an extra candy bar. Those are the tough decisions you have to find the motivation to make and enforce. Getting started is the most difficult part. Like the old Christmas song... "put one foot in front of the other and soon you'll be walking across the floor..." That's the idea. One day at a time and keep finding success.

Good luck and I wish you a very Merry Christmas and the best motivation!

Back in the Saddle

noreply@blogger.com (Greg Lunsford) — Mon, 09 Nov 2009 01:21:00 +0000

It's been a while since my last post and my workouts have been about like my posting. Non-existent! I could make several excuses but what's the point? Fact is I haven't been working out regularly and as a result I have lost some of the positive gains I've made. It's time to get back in the saddle.

This time of year always has the potential to derail the best of us and keep us from maintaining the gains we've made during the summer or improving upon them. The lack of daylight has a way of making us want to sit back on the cough and do nothing. That's when we have to press on with our workouts and at the very least maintain our intensity.

Over the past six weeks I've worked out two days a week four of those weeks, one day during one week, and zero days the other. That isn't going to cut it if I want to continue to reach my goals and maintain a healthy body weight.

So, starting on Monday, November 9, 2009, I am going to start again. Not from scratch because I don't need to go back that far, but I'm going to go back to the basics, squat / deadlift / clean complex / sledgehammer / tire pulls / sled pulls / ab work / and cardio. Done properly I can complete the whole routine in about an hour and fifteen minutes.

Make the decision to get off the couch and find some activity to begin the quest of getting back in shape or at least improving your health. I wish you the very best and good luck!

Motivation comes in many forms

noreply@blogger.com (Greg Lunsford) — Fri, 25 Sep 2009 00:33:00 +0000

The Lady Knights have kicked their offseason lifting and conditioning program into high gear and with it I've had to pick up my game a bit. Finding the motivation to work hard, keep the girls on track and teach them to lift properly and injury free has been easier than expected due in large part to the large number who come out every workout. I can't let them out work me, now, can I?

One of the reasons many people give up on exercise and fitness projects is that things get stale or boring. For that very reason we made some additions and adjustments to our workout. Tuesday, rather than lift weights, we shifted our focus to plyometrics and tire work.

We use plyometrics to turn the strength we've been building in the weight room to power. We use a series of bounding and box jumps to work on lower body explosion. It's amazing how quickly the legs can wear out when they're taxed so intensely. To work on our total body power we flipped a tractor tire, a first for our girls and they did a fantastic job. We also "threw" car tires! Yep, that's right! We had our girls slinging car tires! What an intense workout! They also worked the sledgehammer, did ballistic pushups and planks. To wrap up our Tuesday workout we pulled the tractor tire over a forty yard course - talk about burning the muscles!

On Thursday, we stepped back into the weight room, but to wrap things up we got back to the sledgehammer, pulling the tire and throwing the smaller tires. I'm thrilled with the turnout and the effort of our girls but I'm also thrilled that due to their hard work I have to keep pushing myself to keep ahead of them.

Find a partner and get started on building a better you! Good luck!

Get Fit - Get moving

noreply@blogger.com (Greg Lunsford) — Wed, 02 Sep 2009 02:20:00 +0000

Getting back in shape isn't easy. Not getting out of shape after high school and/or college would be an ideal plan but most of us don't prescribe to that. So instead, ten, fifteen or even twenty years down the road we join a gym or sign up for a weight loss program or take up walking. While each of those are good starting points we often don't stick with it or once we reach our goal we give it up and soon find ourselves further in the hole than when we began.

I was very fortunate to have someone push me when I started trying to get back in shape and that helped motivate me to keep working when I felt like it was hopeless. And yes, there were a few times when I thought I had to have a pepsi or a coke and a 16 ounce ribeye and mashed potatos and all the gravy the plate could hold! Having someone to encourage you that your efforts are paying off and you should continue working toward your goals is extremely important. If you don't have that person, find one. A parent, a brother or sister, a nephew or niece or friend from church, it doesn't matter who just find someone who can and will encourage you when you don't feel like putting forth the effort.

Recently, I began hitting the weights very hard and after I lost six pounds the scale went the other direction... and suddenly, I'd put back on SEVEN pounds! I was crushed! I had busted my butt, lifting heavier, faster - with shorter breaks between sets, and increasing my cardio by running steps and still I'd put on weight. I knew that was a possibility because muscle weighs more than fat. But it wasn't easy to see on the scales climbing. So, I stopped weighing myself... temporarily.

I've decided that as long as my clothes fit well and the pictures I've been taking on a weekly basis continue to show improvement then I'm not too worried about the scales. I know I'm in the best shape I've been in since my last semester of college football in 1992. My wife and I have joked for the past eight years that I don't have to be in the "best shape of my life" until I hit forty! That's what the guy in the old Bowflex commercials said, after all! Well, at the end of this year I'll hit forty and I may just be able to say I'm in the best shape of my life - before forty!

Don't wait until January to make a "New Year's" resolution. Make a "New YOU" resolution today. Start simple. Find something you like to do and get to it! Don't let another day pass you by without taking the opportunity to improve yourself in some way. Good luck! I know you can do it if you will just make the effort!

Summer heats up and workouts are rocking

noreply@blogger.com (Greg Lunsford) — Sat, 15 Aug 2009 17:17:00 +0000

Hey, all! I hope you're enjoying a bit of this heat the past few days! We could do without some of the intense rains but we'll take what we get!

I've had some of the best most intense workouts I've had in years over the past two weeks! I feel better and have more energy than I've had in a while and I believe that's only going to get better.

Having great workout partners also helps to keep you motivated. I'd been very sporadic with my workouts and intensity until recently when my wife and a friend from church and his son started working out with me. Trying to keep up with an 18 year old, athletic young man really forces you to focus and get after it! And he pushes us all. When we don't feel like running bleachers because we've had a great workout he'll say, "We'll just run a few." We run a few while he runs twice as many and a few laps around the track! But that's one of the great things about working out with a partner or partners, they help keep you motivated!

I hope you find someone to workout with you whether they just come for moral support or take part in your program. Having that person there who can push you to be better makes it harder to say, "Eh, that's enough," before you ever break a sweat!

Until next time, keep working hard to reach your goals. It won't happen overnight... but it will over many nights!

Rolling down the tracks

noreply@blogger.com (Greg Lunsford) — Sun, 26 Jul 2009 23:20:00 +0000

Getting started on a new workout program is easy. Pick a day, a few exercises and go for it. Thirty minutes to an hour later you've broken a sweat, hopefully not pulled anything and you're experiencing the high that comes with accomplishing the first step toward a better you. Now for the hard part. Do it repeatedly.

I had great workouts this past week. My intensity was up. I achieved my exercise goals. I improved upon my normal eating habits. My next step will be to step on the scales at work on Monday afternoon (I'm working 2nd shift this week) and see if it's made much difference. I feel like I am making progress. But I'm not seeing it yet. I'll post a follow up picture tomorrow after my Monday workout and you can decide if I'm going in the right direction.

Early morning (9am) workouts are not a normal part of my life but if I am going to keep rolling down the tracks I have to get up and go workout early so I can eat, shower, and get to work on time. This is a commitment I have made to myself and no one can force me to do it. It's something I'll do or I won't. At this time I am feeling great physically and I have the energy and desire to improve my body which is also helping me to improve my mind by constantly challenging myself physically and mentally.

This week will go a long way in determining my success. There will be several obstacles that can make or break my exercise plan. I have to focus my efforts and adapt to those obstacles and come up with what will work for me.

Please feel free to leave comments or write to me if you have questions about anything you read or see in this blog. Hope you're having a great summer and finding the motivation you need to be successful.

Getting Back to Business

noreply@blogger.com (Greg Lunsford) — Thu, 23 Jul 2009 00:58:00 +0000

I've had three great workouts this week already and today was sort of a rest day for me. My whole body has been put through a steady dose of weightlifting and conditioning. I've adjusted my eating habits slightly to remove almost all sweat tea from my diet and I'm eating less. In fact, my main dinner staple right now is a nice, big salad without dressing.

I've broken down my workouts into smaller segments that can be completed in 45 minutes or less. I've paired two big lifts with two smaller lifts and then at least one form of conditioning. Sunday I opted for my two personal favorites, the clean complex I've discussed and the front squat. I prefer the front squat because it doesn't hurt my knees or my lower back and it forces me to help balance the weight with my core. It's a tremendous exercise. After three sets of each I knocked out five sets of calf raises, two sets seated with a dumbell balanced on my knee for resistance, two sets on a calf raise machine, and one set on a leg press. The reason for each different lift was to hit my calves from different angles to spark growth.

On Monday I did my normal warmup, then ran a series of short shuttles (back and forth runs), the Russian Barbell Twist four times with progressively heavier weights, and twenty minutes of various ab exercises.

Tuesday saw a dumbell complex to get warmed up then deadlifts, benchpress and pull downs, before heading to the bleachers for a hard run.

Wednesday was a day of jump rope and assorted cardio work.

I haven't gotten on the scales this week as Monday will be my official weigh in. I feel like I've made some progress just in the four days since I've restarted my program which gives me the motivation I need to hit it hard tomorrow. Thursday will be squats, clean complex, calves, Russian barbell twists, steps and sledgehammer. I'm excited to beat that tire!

I hope you're having a great summer and finding the motivation you need to get in the shape you want.

Summer blues & blahs

noreply@blogger.com (Greg Lunsford) — Sun, 19 Jul 2009 03:26:00 +0000

Hey, everyone, sorry for the very long delay in posting. Summer has not been the easiest time for me to write or workout for that matter. So I'm hoping to get back to a regular posting a few times a week starting tonight!

To begin with, my workouts have been erratic and sporadic. I have not managed to workout two or three days a week and several of my workouts have only been half hearted. As a result my weight has steadily climbed and currently I sit at 207 pounds, up from my low of 193.

There have been a number of issues which have contributed to my lack of dedication to working out but they are not excuses. Fact is, I have had opportunities to workout and just haven't taken advantage of them. Well, on Sunday, July, 19, 2009, I am going to begin to take advantage of my opportunities and not only get the weight off, but get my body into the best shape of my life. That is my new goal!

So, I hope you're ready to take this journey with me! If I can figure out how to do it, I'm going to post a current picture to use as a base for my workouts and I'll update it each week to track my progress or lack thereof. Wish me luck and feel free to leave comments or ask questions. I'll post some additional video footage as I take it. Good luck and I hope you have a great summer!

Summer Fun - getting the most out of it!

noreply@blogger.com (Greg Lunsford) — Wed, 17 Jun 2009 02:27:00 +0000

My apologies for another long delay! I just returned from my very first trip to Disney World with my family and I am ready to get back to some serious training.

My weight has inched up a bit to 205 and that is simply not acceptable to me! I'm sure much of it has to do with the fact that I'm eating pretty much everything that I want! So, starting tonight I am cutting out my favorite refreshment - Sweet Tea! Cutting out regular soda made a huge difference in my weight and I believe that cutting out sweet tea will also help in reducing unnecessary calories. I hate to do it but sacrifices must be made.

I am also going to get back into my routine of three total body workouts per week, not including my baseball games. I pitch most single games so that's my cardio workout for that particular day. After doing some reading and research I am going to begin a new lifting program. I am going to do five sets of the big three exercises - clean complex, front squat, bench press, and three sets of my complimentary exercises - dumbell curls, tricep push downs, and lat pulls. For strength and conditioning I'm going to start with 120 sledge hammer swings on a tire and sticking with old school I'm going to flip a tire for forty reps. If my body can take anymore I'll wrap up my workout by running bleacher steps!

Hopefully the rain will hold off and I'll be able to get in a great workout and start my summer off with a great sweat so that by the first of August I'll be down to 189 pounds and feel great about my health and the way I look! Good luck!!!

Scales don't tell the whole truth

noreply@blogger.com (Greg Lunsford) — Thu, 28 May 2009 01:39:00 +0000

Tipping the scales at 251 pounds shocked me into action two and a half years ago. I've been hovering around 200 pounds for the past few months and haven't had much of an opportunity to work out on a regular basis due to softball season. Unfortunately, the Lady Knights season ended a little less than three weeks ago and now I'm back on track.

I know that I haven't been getting nearly enough cardio work to drop weight considering the fact that I'm lifting pretty heavy. My focus through summer and into the first of August will be to build strength and power which is more than likely going to add muscle and weight. In August my focus will shift to getting the Lady Knights Power Program back in action and then I'll be getting lots of cardio and weight work so hopefully the weight will start falling off then.

I've noticed that my pants are fitting a tad snug but my shirts don't seem to be as restrictive. I can still bend over and tie my shoes without having to hold my breath or lean to the side so basically I still feel good and I still have range of motion and flexibility to do the things I was doing when I was at my lowest weight which seems a lifetime ago in October!

Because I am still comfortable with how I look and feel, I have decided to shelve the scales until July 3rd. I'll get an accurate weight on the third so that I can eat "healthy" on the Fourth and not worry about the few pounds I might put on!

With the heat coming on strong remember to hydrate well before, during and after your workouts. A great sweat is a real motivator but you don't want to lose too many fluids or you can get muscle cramps or become dehydrated. And remember, whenever possible, workout with a partner! It's not just for helping with lifts. In extreme heat you could pass out and need the assistance.

Have a great end of school year and a very safe, very healthy summer! Goodluck in finding your motivation to get fit!

Time to get serious!!!

noreply@blogger.com (Greg Lunsford) — Tue, 19 May 2009 02:35:00 +0000

Softball season ended with a crash rather than the bang we had hoped for so now it's time to get back into serious workout mode. One thing that happened earlier than usual is that the baseball league I play in, the WVMSBL, started up this past Sunday so I got an even earlier jump on my workout than I planned!

It's been three weeks since my last full body workout so getting started on Tuesday, May 19, 2009, will be a light weight, yet intense affair which will start with my usual warm up of active stretches and then a light dumbell warm up before getting to a full complement of the clean complex, front squats and deadlifts. After that we'll hit the bleachers to get in some cardio and wrap it all up with 120 tire swings - golf swings will be optional!

Getting back to competitive sports reminds me that sometimes the harder we try more we just get in our own way. On Sunday I was pitching and early on I was trying to throw the ball by hitters without much success. So about the third inning I decided to just relax and not force the action. What a difference that made. But allowing my body to work free of tension everything fell into place and I got a fantastic workout in by pitching all seven innings! Oh, and we won!!! Go Yankees! Until next time, keep your head up and keep working toward your goals.

GOUT crushes motivation!!!

noreply@blogger.com (Greg Lunsford) — Sun, 03 May 2009 03:16:00 +0000

For those of you who have never suffered through a gout attack, God bless you! I hope you never have one. For those who have suffered, you can understand how it can crush your motivation to workout, go to work, get out of bed, even move! It's been a few weeks since my last post because I've experienced two attacks and have worked out once since my last post!

During our trip to Frankfort and then Great Wolf Lodge, I had an attack after my workout that centered in my right ankle. Gout is extremely painful and it limited the activities I was able to do. That cleared up after about five days and I got in a dumbell workout the following Sunday. On Tuesday, I suffered another attack in the same ankle but this time, it also hit my right knee and my left elbow. It was a struggle to get to work and even tougher making it through the day.

As one can imagine my workouts have suffered too. It's nearly impossible to use the affected body part for any type of effective workout during a gout attack. But all hasn't been lost. I've taken this time to do some additional research and I've found a few new exercises I'm going to start soon. Although my body has been unable to perform during this time, my mind has been hard at work. I've been planning my new program to incorporate more old school work including the sledgehammer, tire flipping, and sandbags. Sandbags are completely new to me and I'm excited to get started!

I hope you're having success with your workouts and I look forward to getting back into the swing of things this coming week!

Take advantage of what you have...

noreply@blogger.com (Greg Lunsford) — Thu, 16 Apr 2009 01:30:00 +0000

This past weekend the Lady Knights took a trip to Frankfort, Kentucky for a softball tournament and then we headed up to Cincinnati for a Reds game and on to the Great Wolf Lodge in Mason for a couple of days of fun and relaxation. But I needed to get in at least one good workout.

The Great Wolf Lodge had a decent fitness center but no free weights. So, I took advantage of the machine equipment and some good old fashioned jumping jacks to get a sweat going. Then I knocked out some pushups before hitting the treadmill for twenty minutes at a seven percent incline.

One thing I've noticed from my reading is that running on an incline burns more calories that running on flat ground, so anytime you have an option, opt for some incline. I've noticed that my legs get a greater workout too!

After my workout I took a nice hot shower and then spent the next three hours learning how to play MagiQuest from some seven and eight year old kids!

Remember, you can get in a good workout no matter where you are or what you have to work with as long as you are motivated to get it done! Keep working hard and remember to set your goals and work hard and smart to achieve them!

Soreness that makes me smile!

noreply@blogger.com (Greg Lunsford) — Thu, 09 Apr 2009 02:32:00 +0000

On Monday I had my best lifting workout of the new year. It wasn't all that different from my other lifting days with one exception: I did front squats.

That's it! Nothing fancy, really, but it's been several months since I've attempted any sort of squatting due to the pain and stiffness in my knees. Thankfully, I've gotten some relief after visiting a specialist and getting properly medicated to help relieve my gout symptoms.

I started with a simple lift of 135 pounds - the standard bar and two forty five pound weights on each side. I did seven reps just past ninety degrees. That's much deeper than I've been able to go for a very long time. The resulting depth and muscle stretch really worked my whole body, but especially my butt and hamstrings. I've been walking a bit gingerly but the satisfaction of knowing that I've worked muscles I haven't been able to work for a while gives me the confidence and motivation to hit the squat rack the next time I get to the weight room.

Don't have access to a squat rack? Do your own variation. Lean back against a wall and then slide down until your thighs are parallel to the ground. Hold for ten seconds and stand up. Do seven to ten reps for three sets. When you get good at this, pick up a small bag of dog or catfood and hold it tight to your chest while you do the exercise. Soon you'll start to feel the burning in your thighs and you'll see results in no time!

Good luck with your fitness work and have a great weekend!

Combo lifts that rock!!!

noreply@blogger.com (Greg Lunsford) — Sat, 04 Apr 2009 01:18:00 +0000

As a high school athlete I hated lifting weights. Actually, I hated everything except for squatting because for some reason I had a knack for putting up big numbers which I was never able to do with bench pressing. However, a little over a year ago I learned a new and improved exercise that I wish I'd known back in the day. It's called the Clean Complex and I learned it at the University of Arizona softball clinic.

The lift is actually four lifts in one starting with a shrug to a clean to a front squat to an overhead press. When done properly you work the whole body and your heart will be racing! For a guy who never liked lifting, I've come to love this particular lift because it hits all my weak areas as well as my strong ones. The first thing you will need is a weight bar that you can lift over your head with minimal effort. Once you get the lift pattern or sequence down you can progress to an Olympic bar and from there begin to add weight.

The first part of the lift is gripping with an overhead grip and standing, letting the bar hang across your thighs. You will then bend at the knees slightly and then shrug the weight up chest high. Let the weight drop in a controlled fall back to the starting point. Bend your knees again and clean the weight, flipping your elbows underneath and allowing the bar to rest on your hands in a front squat position. Bend into a shallow front squat and then explode up, pressing the weight overhead. Now, allow the weight to come down and control it back to the starting position at your thighs. That is one rep! When starting up our off season program we will do a seven, five, three rep breakdown until we start adding weight and then we drop to a five, four, three.

If I only have time or strength for one lift this is the one I do. It works every major muscle group and it kicks my tail! Give it a shot with a no weight. Use a broom handle if that's all you have until you get it down. You should develop a good rhythm as I tell my girls: Shrug it, flip it, squat it, throw it! Do it again! As always talk to your doctor before starting any exercise program and good luck!

Wanna see what it looks like? Here's how I do it: http://www.youtube.com/watch?v=RJWsTaULgac

Time Flies when the sun shines

noreply@blogger.com (Greg Lunsford) — Wed, 25 Mar 2009 01:18:00 +0000

Hey, guys, sorry for the delay, but in case you missed it, SPRING IS HERE!

Spring cleaning is something most people do because everyone else says they have to do it! If you are like me and are trying to drop those extra pounds and shape up before bikini / trunk season then perhaps a little Spring cleaning is needed in your workout program.

For me, I'm cutting back on the weightlifting for a month, dropping to three core exercises and ramping up my cardio to burn off the excess flab without bulking up. I'm doing this to help show off some of the muscle I believe I've added over the winter and to get rid of those last few pounds that keep dogging me.

My very favorite cardio exercise is something that is surprisingly easier on my knees than just about anything else I've tried: running the bleachers at Midland. For starters, they're not real high so I don't get completely exhausted before I get a little break. They also are close to the weight room so what little weight work I do will just add to my overall toning and conditioning.

I will still do my dynamic warm up to get my body ready to perform. Then I'll take to the steps. The first thing I do is run four sets up, hitting every step as fast as I can. When I get about two-thirds up and my legs feel like jello, I focus on my form and pump my arms as quickly as possible to squeeze out those last few steps. I walk down the steps at an easy pace and once down I take about five seconds and hit it again. On my next four sets I hit every other step which helps to simulate a sprinting stride. Near the top I have to concentrate on driving my legs like pistons through each stride. This will be my first week's workout and the goal is to add one extra set each week for the next six weeks.

The combination of a pre-run workout consisting of the three core lifts, the clean complex, squat, and deadlift will have taxed my legs hard before the run and then they'll be screaming afterwards.

Be sure to get plenty of fluids and fruits, especially bananas and other high potassium foods to reduce the possibility for cramping later on if you decide to give this workout a try. It will quickly turn you into a fat burning machine! But don't take my word for it! Go for it!

Sunshine time means GET OUTSIDE!!!

noreply@blogger.com (Greg Lunsford) — Thu, 12 Mar 2009 20:49:00 +0000

The past few days have been a teaser for what's to come and an excellent motivator to get back to work on getting in the best shape of my life!

I love to sweat when I workout. Nothing gets me more excited about punishing my body than leaning forward and a stream of sweat pouring off my nose! It's probably just a guy thing. Or a me thing, but it's an outstanding motivator that gives me instant feedback that my metabolism is revved up!

I'm headed back into the weight room today after a two week break and I'm pretty sure I'll be huffing and puffing away as I try to get my body reacquainted with my workout. I'll hit it pretty hard but not so hard that I hurt myself or make myself so sore that I have to skip my next scheduled workout which is now Saturday after softball practice.

Over the past two weeks I've taken the time to examine my fitness goals and make adjustments where needed. I am setting a new weight goal of 189 pounds by April 1, 2009! As it stands right now, that's seven pounds as I weighed in today at 196! I believe I can do it but it's going to take a combination of lifting, cardio, and eating better to get it done!

I am committing myself to reaching this goal and I have 20 days to get it done! As I've mentioned previously it always helps to have a partner when trying to get back in shape so feel free to drop me a comment. Encourage me, tell me how you've gotten back in shape or how you plan to get back in shape. I also plan to write a fresh article the day after each workout - so there should be at least three a week!

If you're like I was and really need to turn your physical fitness around! Go for it! See your doctor for a physical and take it one day at a time. I wish you well and get started now!

Change is important to stay motivated

noreply@blogger.com (Greg Lunsford) — Tue, 03 Mar 2009 03:32:00 +0000

Hey, all! One of the most boring things in the world is doing the same thing over and over and over and over again. It's... boring!!! And boring leads to disinterest which in the "getting in shape game" means quitting!!! So let's change it up!

Every fall we start our girls off with some basic weight lifting exercises. We do front squats, deadlifts and a clean complex. These exercises are the fundamental building blocks for developing powerful, explosive muscle from the feet through the shoulders. But after two months, we change our program and adjust the lifts. The only lift we keep the same is the clean complex because it amounts to four exercises in one.

Doing the same old lifts in the same old order gets boring and the muscles become accustomed to the lift and don't grow or respond as well so we will change the order and even the type of lift. We'll stop doing front squats for two months and do the leg press machine. We'll cut out deadlifts and do pull downs. And we add hammer curls and triceps presses.

By keeping the muscles guessing as to what lift is coming next they are forced to work in different ways. Personally, I've had my best muscle gains after I've switched to a new lifting plan. My muscles had to react to the new lifts and as a result I saw immediate benefit.

Now that softball season has arrived my lifting time will decrease but my cardio and condition will increase. I'm hoping to drop from my current weight of 194 to 185 before we play our first game on March 18th. If I stick to my six day plan I can do it. I have all the motivation I need too, in that I am competing with an entire softball team and they won't let me take it easy!

Until next time!!!

What happens when motivation fails?

noreply@blogger.com (Greg Lunsford) — Thu, 26 Feb 2009 03:15:00 +0000

Inevitably, there will come a day when nothing can motivate you to workout, eat right, or take your vitamins, whatever it is you do to improve yourself. It happened to me this week.

So what happens when you just can't find a single thing that motivates you to get up and get going? I took the day off. That's right. I didn't fight it. I didn't go to the weight room and waste an hour or two half-heartedly pushing around a few pounds of steel or swing a sledge hammer half speed. I went out to eat!

One thing about motivation is that there will be a time when your real motivation will be to do nothing. And for me, that works. On a few occasions. Never two workouts in a row, though. Sometimes you just have to give your body and mind that extra day to recover and relax so it can grow, shape up or transform during your next workout.

Now that I've slipped off my normal Sunday, Tuesday, Thursday schedule and missed my Monday makeup, what am I to do? I'll pick up tomorrow, Thursday, and get in a great lifting and cardio workout and I'll be back on track, my body will get an intense workout and my mind will be stimulated from the work!

The next time you are struggling for motivation to workout maybe your best motivation is to take the day off and try again next time. Just make sure you use the day off as motivation to work just as hard or harder on your next workout. I'm sure I'll be pushed to my limit and I hope you are too.

Dynamic Warmups: The key to a great workout

noreply@blogger.com (Greg Lunsford) — Fri, 20 Feb 2009 03:21:00 +0000

If you're like me, you want to get to the gym or track or where ever you plan to workout and get started right away. For years that's what I did on those few instances I worked out. Shortly after I started getting back in shape I learned that I was probably doing myself more harm than good.

To get the greatest benefit out of working out, whether it be a simple half mile jog or an intense weight lifting session, you need to get your body prepared to perform. Like many, I used to do all sorts of static stretching before a workout. A static stretch is basically where you reach for a body part, like your foot and pull / stretch until you feel lose or three times as I learned from high school athletics. Today that's a big no-no according to many of the leading sports authorities. Dynamic warmups are the new way to prepare the body for physical activity.

Dynamic warmups are designed to put the body through the basic functions of the activities you are to perform so that the muscles that are going to be called on most are ready and activated. It really makes a lot of sense when you think about it.

For my workout plan I start with a light jog just to get some blood pumping, maybe a quarter mile. Then we begin with double hurdle walks. Basically we lift the knee, swing it out and simulate swinging it over a hurdle. Once the foot hits the ground we swing the other knee. We do this for a distance of about twenty-five yards in both directions. Then we do a single leg swing. Step with the right foot and swing the left leg over the hurdle and then alternate on the way back, step left, swing the right. These two warmups really get your trunk and hips ready to work.

Our next dynamic warm up is what we call the airplane. Step onto your right foot, lift your left leg and then kick it back and up so that you form a T! Put your arms out to the sides for balance until you have this down. Pull the leg down and take three steps. On the third step plant the opposite foot and swing the other leg up and then back. Do this up and back for twenty-five yards followed by kicks. Kicks are simply kicking up as high as you can as if you were punting a football to fully activate the hamstrings and hips. Do the same distance as the airplane.

The final dynamic trunk warmup we do is something we call dance step. It starts with side stepping, putting your right foot behind your left and dropping your hips down until you can touch the ground with both hands. Then side step putting the right foot in front of the left and bend down to touch the ground again. Do this for a distance of fifteen yards and back.

Your trunk, hips and legs will now be primed and ready to work. Personally, I've seen a huge benefit from the dynamic warmup. First, I get a great sweat going by doing it. Second, I've improved my leg and hip flexibility tremendously. And third, it's fun!

Give this basic warmup a try and let me know what you think of it. Good luck and get to work!

Turning winter weather rage into motivation

noreply@blogger.com (Greg Lunsford) — Tue, 17 Feb 2009 02:29:00 +0000

Well, it happened again! The powerful windstorm that tore through the Tri-state knocked out our power again and this time we were out five days. I was not a very happy camper at my in-laws, though I was very thankful that they took us in. Again.

The Lady Knights lift and condition on Tuesday and Thursday so on Thursday I took the opportunity to shift my anger at Mother Nature into my workout. I spent the first ten minutes of my workout in an active warmup, getting my body ready to go. I did 100 jumping jacks to start and then did some basic dynamic warmups. I'll explain more about dynamic warmups next article. Once I had a light sweat going, I pulled on my gloves and got back to basics with 300 tire swings! I took as short about a minute rest between each round of 30 swings so by the time I was finished I had a great sweat pouring.

I then moved on to an exercise I came to know recently called the Barbell Russian Twist. Look it up on Youtube or give a few days and I'll post a video link here. The BRT challenges the shoulders and biceps but more importantly the obliques or love handles. I've noticed since I've been doing them that my love hands are tightening up and no longer seem to droop. For those who are in pretty good shape, the BRT will help you sculpt that classic V-shape from the waist down.

So after working out all my Mother Nature issues on the tire and the barbell twists I spent the next thirty minutes alternating short sprints with the girls. It's always great to have partners who hate to lose, especially to an old man. I can still keep up with most of them and the one that eludes me, I'll catch her soon! Unless she continues to work hard!

My next article will deal with Dynamic Warmups! Good luck with your workout!

Swinging the Sledge

noreply@blogger.com (Greg Lunsford) — Sat, 07 Feb 2009 03:19:00 +0000

Sledgehammer training is old school and effective. It can also be a great stress reliever.

First, you'll need an old tire. I personally like tractor trailer tires as they're big enough to give you plenty of striking surface but not so big you can't move them as needed. Most tire stores will be happy to give you a used tire.

Second, you'll need an eight pound sledgehammer. Doesn't matter what type of handle as you'll want to use gloves until your hands toughen up enough to combat potential blisters.

Third, you need to get ready for an intense workout. Always warm up before getting into the meat of your workout. Jumping jacks are a great way to warm up your whole body. I also do some twisting movements to limber up my lower back and side lunges to get the legs ready.

Now you're ready to get started.

Grip the sledge in a baseball grip directly in front of you with the hammer head resting on the center of the tire wall. Point your feet directly at the tire and lift the hammer straight up. Do not allow the hammer head to tilt past your head as you could lose control and eight pounds of steel against flesh and bone really hurts. Trust me!

Swing down hard, pulling from the abs, the shoulders, and finally the triceps and wrists. Snap the hammer down hard and as it rebounds off the tire push your hands under the hammer to get it vertical and lift the hammer straight up again and repeat. Do at least ten repetitions and start slow. Complete three sets of ten.

Once you've completed this round stagger your stance to position your left foot slightly closer to the tire and slide your right hand down the handle toward the hammer head. Bring the hammer down past your right knee and around in a large circle all the way over your head. As the hammer begins to drop toward the tire slide your right hand down onto your left and pull hard just as you did previously. As soon as the hammer rebounds slide the right hand up toward the hammer for greater control and swing it around again. After ten reps switch to a left handed swing by changing your grip and your feet position.

Ninety swings doesn't seem like much of a workout but for your first few attempts it'll be plenty if you put real effort into your swings. And remember this: HIT THE TIRE!!! Steel is very unforgiving when it hits toes or shins! And never, ever, ever wear open-toed shoes.

Give this workout a try and you just might find you don't need anything else to start dropping the weight and shaping up.

Taking the first steps

noreply@blogger.com (Greg Lunsford) — Tue, 03 Feb 2009 03:45:00 +0000

Sorry for the long delay! Lost power on Tuesday, got it back on Sunday, got my water pipes thawed on Monday! What a week!

Finding the motivation to get in shape wasn't that difficult. I felt bad, had no energy, and I couldn't remember a single time that my dad got down in the floor to play with me as a kid and I didn't want that to happen with my newborn son. So I was motivated.

The first step I took was one I wasn't sure I could maintain. I cut out all regular soda. Sounds easy enough, really, but I was a six pack a day or more drinker. I'm talking the big 24 ounce bottles too. I'd suck those down like liquid life. Sadly enough, when we had a "dress up" day at a Lady Knights' softball practice in April 2006, one of the girls dressed like me, complete with bulging belly and a Pepsi. It was pretty funny at the time but it soon opened my eyes to how others saw me.

Giving up soda was a huge start for me. I dropped twenty pounds in about four months with just that change. Then in late May 2007, at the end of softball season, I had put back on ten pounds. That's when I realized I needed to do more than just cut out the sugary soft drinks. If I was truly going to get back in shape, drop the weight, and transform my body into something I could be proud of I had to get active.

Overweight, out of shape and saddled with gout, running was out of the question for me so I searched for an alternative method of training to get my heart pumping and work my muscles at the same time. What I found didn't cost me a dime and put me through an intense workout in just a few short minutes while letting me workout all my stress and frustrations. I'm talking about sledgehammer training!

Anyone who's ever used a sledge or a maul to split wood knows it'll work you into a sweat in no time. Using a tire provides a rebound surface that takes some of the stress away and it's a great combo exercise in that you get an awesome cardio workout while working the shoulders, triceps, biceps, forearms, and abs.

Next time I'll explain just how to get started on the sledgehammer drill. It's old school. It's quick and effective. And if you'll commit to it you will see results!

Until next time, true motivation comes from within!

"I never believed I’d be dealing with a weight issue."

noreply@blogger.com (Online) — Thu, 29 Jan 2009 19:17:00 +0000

My name is Greg Lunsford and through my blog I hope to share with you some of the thoughts, tips, tricks and ideas I’ve used over the past two years to drop fifty pounds and keep it off. It hasn’t been easy and I’m still working hard to maintain my weight loss and even pushing myself to drop more weight. I never believed I’d be dealing with a weight issue. I was a three sport All-State athlete at Milton High School in the late 80’s, played professional baseball and college football and yet, just ten years later I was fat! But even then, I was pretty active when I wanted to be. It took almost another ten years for me to finally get the message that my weight was killing me and I had to do something to get it under control. And it wasn’t easy.

On January 2, 2007, I stepped onto the scales and laughed. There was no way the number that rolled around and settled beneath the thin black line referred to me. I'm 5'9", 37 years old and in relatively good shape, or so I thought. Two hundred-fifty one pounds! This has to be a joke.

It had crept up on me over a period of 18 years. I mean, who really pays attention to a few pounds here and there? I certainly didn't.

But it wasn't until my mother pulled out some photographs of me from that January that really made me sit down and examine my health and the road I was on. My dad was a big man, well over three hundred pounds for much of the last years of his life, and looking at those pictures I saw my dad. Scared hardly begins to express what I felt.

I immediately did the one thing that has had the biggest impact on my weight: I cut out all regular soda. I also cut out almost all caffeine. And then I took the next step, which was even harder. I started working out and attempting to condition with the Cabell Midland girls softball team where I assist my wife, Jeanne Lunsford, and coordinate our off-season Power Program for the Lady Knights.

What a difference two years have made. I am down to my current weight of 199lbs., which is up from my low of 193lbs., in October. I look like a new person and I feel so much better.

Over the course of this blog, I will attempt to update you on my progress and give you ideas to get started on your way to wellness.

I’ve had many factors to motivate me on those days when I didn’t feel like keeping up with the workouts or runs or when I felt like eating two dozen chicken wings and hopefully I’ll be able to help you begin to take control of your life one day at a time.

Thanks and good luck!

Greg Lunsford