Frank's Corner

A Master Plan for Nutrition

2011-11-25T03:57:00.000-08:00

DIET & NUTRITION

First let me say that I have no degree or formal training in nutrition (or grammar for that matter) so be warned! I am not only an un-reliable source of "legitimate" nutrition information," but I lost the 5th grade spelling bee, for failing to capitalize the (I) in indian.

Nutrition is a HOT topic for fitness enthusiasts at any age. Even those 'less than enthused' are interested in learning how to "eat better." Over the years I've learned a couple of things about food, drink and how to put it all together. Here is what I've discovered:

Drink MORE Water - If you fail to adhere to this primary rule, nothing else will matter. Water is the most important nourishment you can put into your body.
Eat MORE Plants - Or at least less food that comes from plants. Vegetables are the most abundant source of nutrients. "Enriched" foods that come in a box, can, or any kind of packaging should be greatly minimized in your diet!

The fewer the ingredients on a package - the better! Why are you eating something that you can't even pronounce?

Lean Proteins are Good - This does not include 'turkey bacon' or similar! Fish, Eggs, Lean Beef, Skinless Poultry, & Legumes provide ESSENTIAL Amino Acids that your body needs to perform & function at optimal levels.
Fruit - Along with Nuts & Healthy Fats, Yogurt & Dairy are all "OK" (Allergies Permitting) but should be a small part of your daily intake.
Grains - I enjoy pizza, pasta, and a good piece of bread as much as anyone, but the nourishment provided is basically a ZERO. Even Oatmeal isn't as HEALTHY as it's made out to be. If you do slow-cook 'Rolled Oats' and sprinkle in a few Walnuts & Raisins from time to time - it's "OK," but I'm not impressed with the nourishment it provides.
Fatty Foods & Snacks - You already know this, but for the few that don't........"AVOID these!"
Alcohol - Red Wine has its benefits, Beer has its fans, and the Hard Stuff has a following. I guess the important thing is to keep it all to no more than 2 servings each night. Unless you work the night-shift? Then I suggest drinking during the day!

In your 20's you can eat & drink anything you want and still look & feel great.

In your 30's you can still eat all you want of certain foods.

In your 40's you can still remember a time when you loved 'Egg Rolls.'

Supplements & Vitamins:

As I mentioned earlier, the best supplement to your current nutrition is to Drink MORE Water. If you fail to do that or the foundation for your nutrition isn't strong (see above) then money spent on Supplements & Vitamins are a waste of money.

If your nutrition is strong there are supplements that you may wish to consider:

Fish Oil containing Omega 3 - Helps to reduce inflammation which is the cause of most pain & disease.
Liquid Vitamin, Mineral, Digestive Enzyme, & Herbal Complex - In liquid form this is more easily absorbed & digestible.
Chondroitin & Glucosamine - Assists in joint health & mobility.

I have a hard enough time counting to "10" so the idea of counting calories has never appealed to me. What I have discovered is that when I nourish my body with MORE Water, Plenty of Vegetables, Lean Protein, and some Fruit & Nuts I have the sustained energy to not only work all day but to train & compete at competitive levels.

My Bottom Line:
Drink MORE Water, eat good food, use supplements wisely and trust me you'll look, feel, & BE your BEST.

A Master Plan for Fitness in Your 40's

2011-11-16T13:14:00.000-08:00

Let's start with the basics. Most fitness or exercise programs aren't age specific but rather general in suggestion. YES, the body has primary movements that it should be able to perform at any age (Flexion, Extension, Rotation, Level Changing, Pushing & Pulling) but at 40 years of age the body quite simply has different 'needs' than that of a 20 or 30 year old.

At 20 years of age you can pretty much lose an appendage and grow a new one within a season (much like a stone crab.) In your 30's there are few aches & pains that a good night sleep and Advil can't fix. Once you hit 40 however, you start asking the serious questions like "So Doctor, what do you think?"

Currently, the conventional thinking is that a greater emphasis on aerobic/cardiovascular fitness should be emphasized. I completely disagree. As we age, we maintain cardiovascular fitness much more easily while losing muscular strength & power much too readily. I'm not advocating an abandonment of aerobic activities, I'm simply recognizing that we need to have a healthy appreciation for strength & structural integrity. In my opinion 3 days a week of strength training exercises (see below) along with 3 days a week of aerobic/cardiovascular fitness training is optimal for not only physical betterment, but for combating disease, aging, and weight gain.

If you are new to exercise you might think this sounds like a lot. If you are an avid exerciser or an ex-athlete you will likely think it's not enough. What I suggest is that you save judgement until you do it, then your opinion will have much more credibility. Sound fair? Good. Now let's get to work!

Always start with mobility exercises to loosen up your joints and prepare your body for the movements to follow. A greater emphasis should be placed on joint mobility. Especially of the hips & upper back.

Mobility Warm-Up:
- Cat & Camel
- Hip Circles
- T Spine Rotations
- Cobra Stretch

*I'm not a fan of 'reps' to warm-up. The number of 'reps' it takes to feel fluid & loose is always the right amount.

"Movement Prep" is a term that has grown in popularity. What really matters is that the body is prepared to move. How this is best achieved will likely be subject for debate for some time?

Movement Prep:
- Bird Dog x 15 per side
- Side Plank Ups x 10 per side
- Bicycle Maneuver x 20 reps
(repeat 2x)

Strength training should be performed with your feet on the ground whenever possible. On the field, on the road, or in life, we seldom are asked to exert force from the seated position.

Strength Training:
- Squats, Lunges, or Step Ups x 10-15 reps
- Pullups, Cable/Band Row, DB Row x 6-10 reps
- Deadlift, Single Leg Reach, Back Extension x 6-10 reps
- Pushups, Band Press, DB Press x 6-10 reps
- Cable/Band Chops, Twists, Reverse Chops x 6-10 reps
(repeat 2-3x)

"Core Training" is another term that has grown in popularity. This simply is defined as your ability to maintain a neutral spine under stress. The core is less about muscles and more about a relationship to stabilize the body when exerting force.

Core Exercises:
- Prone Plank x 15'' - 60''
- Supine Bridge / Plank x 15'' - 60"
- Standing Core Press using Cable/Band x 10" - 20"
(repeat 2x)

I mentioned this earlier but as we age we maintain our aerobic fitness at the expense of our muscular fitness. We also loose our anaerobic power at a significant rate. This needs to be addressed in our conditioning.

Conditioning:
- 20" hard rowing/punching w/ 10" rest x 6-10
- 100 yd sprints w/ full recovery x 6-8
- 8 minutes @ 85%+ Heart Rate (Cycle, Row, Run, ARC/Elliptical)

Recovery is the most underrated aspect of most fitness programs. While many recovery & regeneration methods exist, myofascial release or foam rolling is perhaps the one within the means of most.

Foam Roll the following:
- Posterior including Extensions of the Thoracic Spine
- IT Band
- Quadriceps & Hamstrings
- Feet (using a Tennis or Lacrosse ball)

*Like in the warm-up - I'm not interested in a certain time or number As long as it takes to feel fluid & loose is always the right amount.

Aerobic exercises are fun. Cycling, Running, Dance, or Martial Arts all benefit our Cardiovascular system and give us the joy of play (something we don't get enough of at any age.)

* Limit running time to 20-30 minutes & cycling time to 60-90 minutes. Endurance athletes or those preparing for an event will typically go much longer - more frequently but for 'fitness' goals it's not necessary. Train Smart then Go Live Your Best Life!

Frank Pucher
CEO, Fitness 121 Personal Training
Platinum Level Coach - Todd Durkin Mastermind

Fitness 121
5 Becker Farm Rd. Roseland, NJ 07068
Office: 973.535.1177
Email: Pucher121@aol.com
Web: www.Fitness121online.com
Named "Best Exercise Studio" 2010 & 2011 - New Jersey Monthly Magazine.

A Tale of Two Cities in 1 City

2011-11-07T14:16:00.000-08:00

On Sunday, I went for a stroll in the "OASIS" known as Central Park. The New York City Marathon was taking place, the weather was perfect and I couldn't imagine wasting the morning on a treadmill. Being one who loves to do "re-con" work in fitness, I decided to stop in a few fitness centers to get a sense of the culture.

Posing as a potential new member, I simply wanted a tour of the facilities and some information regarding pricing & personal training options?

My first stop was at "BOOM" Fitness. I was stopped at the front desk and asked to fill out my name, address, & email information before meeting with a "manager."
The manager "Tony" was a mostly-awake 20 something year old who introduced himself as we walked the facilities. BOOM certainly had a lot of stuff in it's spaces which are accessed by walking up & down a labyrinth of winding steps (some steps feeling sturdier than others.) Tony gave a less than energetic/enlightened description of the rooms. "This is the cardio room. It has cardio machines." (No Sh*t? I thought this was the pool area!) He (Tony) was pleasant enough asking where I lived and me (lying to him) replying "85th & Madison." Note: (If you're going to lie, at least have a decent address!) We then walked up & down various stairs to see the "free-weight room" which contained?.......(wait for it)........."free-weights & stuff." The facility wasn't terribly busy, but did have a few clients sweating on some machines (at least I assume it was their sweat?) Mostly it looked like it needed a good cleaning job along with some enthusiasm from it's staff & members.

In the office, I asked Tony "How long have you been here?" He replied that "I've been around for about 7 months." I asked "How's it going?" Without hesitation he responded with "It's just a paycheck, I really don't like sales & commissions or the hours." He went on to tell me that he wasn't sure what he wanted to do, but that he needed a job. Maybe he would try to get a job with the NYPD or NYFD? The Coach in me came out and asked him "Tony, when was the last time you thought about what you wanted to do?" He said "It's been a long time." I told him "When you know what you are looking for it's much easier to find it." My final question to him was "What's good about this facility?" He told me that "You get a lot of machines & weights for not a lot of money." I shook his hand, thanked him, and wished him luck.

The problem wasn't Tony: The problem was the schmuck that hired him for that position. I'm sure Tony has ROCKSTAR potential (we all do) but it's obviously not in something that he has no passion for. ATTN: BOOM hiring department - "Hire Passionate Advocates of Fitness Who Love Coming to Work if You Want to Increase your Sales. Your $29.99/month ain't going to do it."

My second stop on this tour was at an EQUINOX about 2 blocks away. I went up some clean, well-lit steps to the 2nd floor. I walked in to see a juice bar with 2 workers, a boutique, and 2 front-desk people. "Jeremy" at the front-desk smiled, introduced himself, and asked "How can I help you today?" I advised him of my (BS) NYC Address and asked to see the facilities as I was thinking of joining. He went to get me a sales person but 1st asked if he could get me some water or coffee? "Uh, water would be great thank you." Jeremy informed me "All 3 of our membership people are with guests right now but you are free to walk around and I'll advise them that you are waiting." He then handed me a bottle of Poland Spring and returned to the front-desk. Now I'm not trying to sell anyone on EQUINOX (unless they hire me to do so) but the culture was obvious. I walked around the 2 floors only to find members working, sweating, & smiling in a much happier, cleaner, & safer environment. I even snuck a peak into the locker room and was surprised to see how well-maintained it was.

Back at the front desk I approached Jeremy. I asked "How long have you been here?" Jeremy informed me with great enthusiasm that he not only had been working here for over a year, but he has been a member for almost 5 years in this facility. I asked "What's so great about this facility?" He replied "Everyone here is very friendly, from the front desk people 'like me' to the trainers & membership department. Everyone says HELLO, the place is very clean, I know because I see how often they are wiping things down each day, but the best thing is that people love coming here." I looked him in the eye and said "Jeremy, if people love coming here as much as you love working here, then I can see how one enables the other!" He smiled and shook my hand. I told him I would be back. (I kinda felt bad, but I got over it!)

Clearly EQUINOX puts a much greater emphasis on WHO is representing their brand at this checkpoint. Bravo to them for that.

Tom Davin, Former CEO of Panda Express has a saying "The way you do ANYTHING is the way you do EVERYTHING." While we should never judge a book by it's cover, in reality we do. And Should!

How do YOU do ANYTHING?

Frank Pucher
CEO, Fitness 121 Personal Training

Fitness 121
5 Becker Farm Rd. Roseland, NJ 07068
Office: 973.535.1177
Email: Pucher121@aol.com
Web: www.Fitness121online.com
Named "Best Exercise Studio" 2010 & 2011 - New Jersey Monthly Magazine.

Outlive the Turkey Contest

2011-10-28T08:27:00.000-07:00

“OUT LIVE THE TURKEY”
5-Week FREE Calorie Crushing Contest at Fitness 121
(November 25th – January 2nd )

$2000 Grand Prize!!

Did you know that the average person gains between 7 – 10 pounds during the holidays? This CANNOT BE YOU--YOU cannot afford to be AVERAGE this year! OUT-LIVE THE TURKEY!!

This holiday season Fitness 121 is creating an opportunity for YOU & YOUR FRIENDS to NOT BECOME A STATISTIC. You & Your TEAM can WIN $2000 cash just for being more active, more giving, and losing weight!!!

Do something positive to CREATE SUCCESS this holiday season!

Lose Weight!
Get Results!
Be Accountable for Your Actions!
Do Something Positive for Others!

*YOU DO NOT NEED TO BE A CLIENT AT FITNESS 121 TO PARTICIPATE*

SO WHAT IS THIS CONTEST ALL ABOUT? IT’S ABOUT POINTS!
100 Points for each (50 min) Personal Training Session or Personal Pilates at Fitness 121.

50 Points for each (30 min) Personal Training or Pilates Session at Fitness 121.

100 Points for Every Pound You Lose from WEIGH-IN TO WEIGH-OUT (between Nov. 21st – Jan. 2nd.)

10 Points for Every Can of Food that You Bring in for our HOLIDAY FOOD DRIVE for the Less Fortunate.

20 Points for Every Toy You Bring in for TOYS FOR TOTS.

30 Point for Every Coat You Bring in for COATS FOR KIDS.

BONUS POINTS
100 Bonus Points for any other organized running event that is at least 5K throughout entire contest.

1 Point for EVERY MINUTE of CARDIO COMPLETED at FITNESS 121 on YOUR OWN. (Before Session, After Session, or Non-Training Day). Ex: a 30 minute session on the Treadmill at Lunch time = 30 points!! x 4 TEAM Members = 120 TEAM POINTS!!!

COST TO ENTER
$100 per person/ $400 per Team
Teams of 4 will be formed (You can form your own, or we will assign you a Team.)

WHAT ARE THE RULES?
Registration Begins: Tuesday, Nov 1st and will Close on Friday, Nov 18th.
Turn in your complete EXERCISE/ACTIVITY log sheets weekly! We will provide you with the forms.
You are RESPONSIBLE FOR KEEPING TRACK OF YOUR POINTS AND HANDING THEM IN (Accountability to your TEAM!) Turning in points more than one week late will result in those points NOT COUNTING!
The HONOR CODE is in effect with this contest!
Each TEAM'S weekly #'s must be turned into Lori or Jeff each week!
We will chart your TEAM'S numbers on Fitness 121’s “Out Live The Turkey” board and move your forward as you collect points. Updates will also be posted on FACEBOOK during the contest!

We MUST have at least 5 TEAMS to run this contest! Sign-Up with your friends or co-workers..

Email Questions to: Fitness121@aol.com

Don’t miss this chance to GET HEALTHY and WIN CASH!

WINNING TEAM
$2000 in CASH!!!
Points will be calculated by Friday, January 6th

Comeback 4.2

2011-09-18T06:05:00.000-07:00

Day 1:

My bandages from last weeks bike (issue) are off and it was time to get my workout on.

I've got no Race, Event, or Goal on my Radar (yet) so I figured it was a good day to get back to basics.

Workout:
Bench 5x 10
Body Squats 5x 10

TRX Rows 5x 10
Deadlifts 5x 10

DB Curl to Press 5x 10
Physio Ball Pike 5x 10

Ankle Skips (Don't ask) 3x 20yds
Bench Dips 3x 15

-Felt pretty good. My left shoulder is feeling better but still asking (politely) for a trip to the doctor for a 2nd opinion. Apparently, my opinion that "It'll be fine" isn't convincing enough?

Frank Pucher
Fitness 121 Personal Training

An Assessment Opinion

2011-09-11T12:23:00.000-07:00

An Assessment Opinion

Let's start with a blank slate:

Exercise is effective in helping people cope with STRESS. True or False?
- However, do we Assess and Evaluate a clients level of STRESS before beginning a Physical Exercise program?

Exercise can help people alleviate symptoms of DEPRESSION. True or False?
- Can someone please describe the Evaluation & Assessment you administer do measure or determine the client's degree of DEPRESSION?

Exercise works to improve someone's SELF-ESTEEM but we don't question or probe "How much do you not like yourself?"

We skip all these tests and train our clients. Yet, they get better in these areas. Why are we brainwashed that the Physical Aspects are any different?

The FMS is in my opinion NOT a good indicator of what exercises a client can, can not, or should be doing. No more than the COMBINE is accurate in determining a NFL prospects of a successful career. It's simply a TEST. (Again, just my opinion).

The other issue I have with FMS is that it's designed by a Physical Therapist for Physical Therapists. Somehow, (in an effort to be more like a Physical Therapist) Personal Trainers thought "I can do this too!" Enter 'Corrective Exercise'.

What is that? Corrective Exercise? If my client can't walk and I advise them to hold on to the treadmill while the belt is moving, can this be considered Corrective Exercise?
Is picking a 2lbs Med Ball off the floor Corrective?
What if the ball weighs 70lbs? Still Corrective?
When does it cease to be Corrective and now simply become EXERCISE?

All EXERCISE is Corrective if Program Design is Reasonable. Not ABSOLUTE, but Reasonable.

NEW RULES:
I propose the following changes. Corrective Exercise = Exercise.
Functional Training = Training.
Dynamic Warm-Up = Warm-Up.
Not as Sexy (I know) but still it works, and Results are what matter!

OK, I'm done. Time to get my own workout in.

After my Myofacial Release Work & Dynamic Warmup - I'll engage in a Metabolic Circuit including Functional Movements performed with Undulating Periodization. Of course I'll conclude with some Tabata Intervals before finishing with Active Isolated Stretching.

or

I could just go Train?

**Bonus Rant**
- I'm not saying to just hand a Set of Dumbbells to a client and have them start pushing and pulling. What I'm instead proposing is that PERSONAL Trainers actually PERSONALIZE the evaluation to the PERSON. If we use a template to evaluate; we only find what we are already looking for. Spend time with a client in an office (talking) or on a floor (sweating) and you'll learn so much more than any 'screen' can tell you!

Frank Pucher
Fitness 121 Personal Training
Named New Jersey's "Best Exercise Studio" by NJ Monthly Magazine.

My Shakeology Story

2011-08-09T04:08:00.000-07:00

My Shakeology Story:

No one would look at me and say "he's out of shape" or "overweight." But at 41 years of age, athletic for most of my life, I know the difference between being in peak form and being less than my best.

Just one month prior to the 2011 Ford Ironman in Lake Placid I found myself about 8lbs heavier than expected and not feeling like I was ready for a 140.6 mile competition. True, I was unable to run due to a painful foot injury but still I was cycling or swimming almost every day along with some occasional strength work. Even more mysterious was that I was eating the same as I always have - no more, no less. But as I looked down at the scale, I could now feel & see that something had changed.

Friends of mine have spoken to me about Shakeology for almost a year now. Admittedly, I hadn't paid much attention as I've never thought about weight-loss, I've always had great energy and I eat a well balanced diet. To me, Shakeology was a crutch needed by people who lacked the discipline to eat right & exercise. Yet despite my eating & exercise routines I was not feeling great, slightly overweight and the clock on Ironman was ticking.....

I went to my friends site to order some Shakeology, I wanted to try it for breakfast on my light training days. I ordered the Chocolate because I've never heard of a "Greenberry." Anyway, I took 1 cup of cold water, 1 packet of Shakeology, 2 ice cubes and threw them all together in my magic bullet for about 30 seconds. I didn't like the taste - I loved it! Felt pretty good that whole day too! Maybe I was buying into the hype of the packaging? "Healthiest Meal of the Day." Who know's? It tasted good, I still had my coffee and I enjoyed a slow and less painful run that afternoon. The next morning I decided to have the shake again, and once again I felt pretty good. What I noticed on the morning of Day 3 was that I woke up and was looking forward to my shake! This happened again and again with each 5am wake-up. Shakeology became my morning ritual and I was looking forward to it.

About 1 week into this new ritual I walked over to my scale and noticed that 2lbs had disappeared. The only meal that changed was breakfast and the only additional expenditure was 2 days of running for 30 minutes. The following week found me another 2lbs down and my energy level returning. By the 3rd week I was able to run pain-free and was down another 2lbs! The week before Ironman I began to taper and reduce my cycling, swimming and already paltry running but I continued with Shakeology for breakfast each day. As much I was excited to be back into my "racing weight" I was more excited by the energy that by body was possessing. I felt strong, looked lean and was confident in my ability to finish the event better than 09' despite some training injuries.

Race day arrived and I used Shakeology for breakfast with a banana, I opted to add the banana for some more carbs & potassium. Many hours later I was running to the finish line, feeling good I finished with an Ironman PR by almost 30 minutes. What role did Shakeology have in my race? Probably not much. But I'm absolutely convinced of the role it played in getting me to the starting line Leaner, Healthier & Full of Energy!

I'm even more convinced of the role it will play going forward - at 41 years of age I'm committed to living my best life possible and Shakeology is a tool to make that happen. I never thought I would sell a product, but the undeniable fact is that I feel amazing and am looking forward to kicking some ass for many years to come!

What are you putting in your body?

Frank Pucher
Personal Trainer/Top Masters Athlete/Evangelist of Happy & Healthy Living.

A Simple Wellness Plan

2011-06-23T16:04:00.000-07:00

For many, the need to begin a proper exercise program is something that can be put off until tomorrow. Eventually, tomorrow comes for everyone. That day is usually brought about by news of a medical issue which requires a series of lifestyle changes. One of the best lifestyle changes you can make is to invest in a wellness program complete with proper exercise and appropriate nutrition.

This program of wellness needn't be intimidating or complicated. It can be as simple as moving your body through basic movement patterns (flexion, extension, pushing, pulling, rotation) 3x weekly and a healthy dose of aerobic exercise. Running 1 hour a day is NOT a "healthy dose" of aerobic exercise. If you wish to train for a marathon that's fine, but a "healthy dose" of aerobic exercise is 15-25 minutes of sustained activity 4x weekly.
*Before beginning any physical exercise program you should speak with your physician and begin with a certified fitness professional to ensure your safety and progress.

A program of appropriate nutrition needn't be complicated either (despite what the book shelves will have you believe). Your nutrition should be based on 6 simple principles in this order:
1) More Water
2) Mostly Vegetables
3) Lean Proteins
4) Some Fruit
5) Healthy Fats
6) Less Grains
*It's just that simple. It makes a fool proof shopping list too!

Successful people make plans where others make excuses!

You have now got a winning plan for wellness. What will you make of it?

Frank Pucher
Fitness 121 Personal Training
Roseland, NJ

A Lance Perspective

2011-05-27T06:26:00.000-07:00

Bruce Springsteen once asked, "Is a dream a lie if it don't come true?" Well, what do we do when the dream comes true because it was all a lie? We may be close to having no choice but to discover that answer for ourselves thanks to Lance Armstrong. The road of accusation has been walked before: a source of questionable character makes accusations that the combination of Armstrong's goodwill and our own desire to still believe in heroes can easily bat down like a young child's instinctive need to defend the existence of Santa Claus. But this time, lurking beneath the 60 Minutes headline of 2004 gold medalist Tyler Hamilton's accusations of watching Armstrong take PED's, the potential smoking gun lingers and could lead to a conundrum we may not be ready to face.

Cheers might not be the only thing Armstrong has to acknowledge soon...

George Hincapie is a man who Armstrong has referred to multiple times as a brother. Hincapie is also a man who 60 Minutes reports has told a federal grand jury he conversed with Armstrong over utilizing testosterone and providing one another EPO, an endurance booster. It's one thing to cast out a Floyd Landis and his "Sammy Sosa forgetting how to speak English in front of Congress" level of integrity; it's quite another to dismiss the words of someone the accused has looked upon as family. There is still doubt, of course, as to whether Armstrong did, in fact, cheat, but that doubt has been dissipating into "Lee Harvey Oswald acted alone" levels of belief in recent years, and 60 Minutes carries a bit more cache than the tabloids.

But here's what isn't in doubt: the Lance Armstrong Foundation and its Livestrong insignia have become a galvanizing force in cancer research and support for those diagnosed, recovering, and surviving the disease that has affected us all. Those yellow gel bracelets may have set off the asinine trend of every motivational product utilizing every color under the rainbow as a bracelet for their own financial gain, but it also cleared $25 million for cancer research at the cost of a dollar per item. Countless people were inspired to take up bike riding, eat better, go to the doctor more often, all resulting in the creation of an ever so slight dent to the growing obesity issue this country faces. In the modern era, where Michael Jordan proclaims Republicans buy sneakers too and Tiger Woods can't even get through Thanksgiving without connecting with his harem of lust, what Armstrong has helped accomplish as a result of winning 7 consecutive Tour de Frances has done nothing short of extend, if not outright save lives.

It can't be denied how much good came from a silly bracelet.

So how do we reconcile it if he turns out to be duplicitous? Pete Rose said he never bet on baseball...until he said he did. By comparison, Jose Canseco wasn't exactly lauded as baseball's Woodward and Bernstein upon release of Juiced, but he hasn't been wrong yet. Logic isn't Armstrong's friend anymore, either. Why does everyone come after him? Hincapie destroys the argument that it's because they're all jealous enemies. Armstrong's public persona may seem like he's a nice enough guy, but he did split with (then) fiance Sheryl Crow because "her biological clock was ticking" in February 2006. And what sense does it make from an athletic competition perspective that the one person who claims to have never used performance enhancing drugs was so far above the other racers who admit to doing so that he won his sport's most grueling race seven straight times?

Near the end of the John Wayne/Jimmy Stewart film The Man Who Shot Liberty Valance, a newspaper editor is informed of the truth behind a legendary tale and is asked if he will set the record straight. He responds, "When the legend becomes fact, print the legend." The Lance Armstrong legend appears to be in serious, if not permanent, jeopardy, leaving those who have been witness to its glorious results with a queasy contemplation: If the dream is a lie, should it have ever come true?

Keep Moving Forward

2011-05-15T11:31:00.000-07:00

Rocky may have made the quote famous but on my run today I found myself thinking of it's applications.

I've been battling an ankle issue for several months. Progress has been slow because quite frankly I've been doing nothing about it. With Ironman (Lake Placid) just over 70 days away I figured I need to get active in my recovery. I've been stretching, icing, mobilizing, and rolling (with a lacrosse ball) to speed the process. Guess what? It's been working! While enjoying my nearly pain- free run today I got to thinking "If I keep doing what's working, I'll keep moving forward." It was at that moment I realised that the applications go far beyond just Running & Triathlon, but to LIFE itself.

"Your Solutions are Never Behind You. Keep Moving Forward."

"Solutions Don't Catch-Up to You, You Must Catch-Up with Them. Keep Moving Forward."

"If Your Dreams are Greater than Your Memories - Keep Moving Forward."

"Success is easy once your headed in the right direction. Keep Moving Forward."

"The longer it is to the finish line - the greater the payoff. Keep Moving Forward."

"It's not where you come from but where you're going that makes matters. Keep Moving Forward."

Frank Pucher

Top 10 reasons I train for IRONMAN. v2

2011-03-30T12:09:00.000-07:00

The 2011 List.

Top 10 reasons I train for IRONMAN

10. My doctor told me I need to get some exercise.
9. Who doesn't want to eat 7 PowerBars in 1 day?
8. Perfect excuse to shave my legs! and....other parts.
7. I love the smell of chlorine on my skin for 36 hrs after my swim.
6. "1 Sheep, 2 Sheep, ZZzzzzzzzzzz........."
5. When else do I get to travel hrs to a sporting competition that I might not finish?
4. Coca-Cola is a legitimate training aid & race day savior. Not sure why this is? But it is!
3. Get to use my full arsenal of LYCRA garments on a regular basis.
2. A 30 minute run = a recovery day!
1. It's NOT 'Mani/Pedi Day' it's Myofacial Release and it's essential to optimal performance.

-Frank Pucher

The New Math

2011-02-21T10:23:00.000-08:00

Perhaps basic math had it wrong?

A + C = B

Let's start with the definitions:

A. What is your biggest issue or obstacle? (personal happiness, professional success, athletic achievement, etc.)

B. What is this costing you? What is the benefit you would obtain if the obstacle (A) no longer existed?

C. What must you do to effectively deal with the "issue/obstacle?" (A) - Name 1 thing you can do immediately?

A + C = B

Write down your answers to the above questions? Once you've done that simply apply the Solution (C) to the Problem (A) and you will derive the Benefit (B).

"When Venture follows Vision, Victory emerges."

-Frank Pucher

4 Letter Words

2011-02-14T04:57:00.000-08:00

Those that know me best and a few that will never again speak to me know that I frequent the usage of "4 letter words."
Some of my personal favorites are SEXY, FOOD, & WINE (not necessarily in that order mind you) but perhaps my favorite "4 letter word" is LOVE.

On this day when we typically express our LOVE for Sweethearts, I suggest that we spread the LOVE around a little. Let's express our LOVE to all those that are dear to our hearts & lives. Pets, Friends, Children, Co-Workers, SBUX Baristas, Clients, perhaps even random strangers could use a little LOVE today.

It's LOVE that inspires us, LOVE that moves us, LOVE that saddens, & LOVE that soothes us. There is little in this world that LOVE can't do.

Share some LOVE today in your own special way. You won't just make someone's day - You'll improve your own.

"What goes around - comes around" - especially LOVE.

Happy Valentines Day..

Frank Pucher

What is World Class?

2011-01-25T08:09:00.000-08:00

1. World Class service means relentless attention to detail.
2. World Class service means dressing, greeting, listening, observing,anticipating, following-up, and FOCUSING on your guests.
3. World Class service means there is NO room for error.
4. World Class service means impeccable cleanliness.
5. World Class service is creating an environment for MIND-BODYand SPIRIT integration.
6. World Class service is being available yet understated - the focus is on the customer.
7. World Class service is operating and working as a TEAM - everyone knows his/her role.
8. World Class service is believing that you are the BEST.
9. World Class service is saying THANK YOU to the customer at every opportunity.
10. World Class service is going the extra mile, when the extra mile is the expectation of the customer.

Thank You Larry Indiviglia for this World Class List!

Frank Pucher
Fitness 121 Personal Training

How to be a STAR.

2011-01-21T09:14:00.000-08:00

"A STAR Performer doesn't seek Attention. They simply OUTSHINE their competition through their THOUGHTS & ACTIONS. Anyone can be a STAR! Simply THINK & ACT like one."

-Frank Pucher
Fitness 121 Personal Training

How to think like me!

2011-01-17T09:25:00.000-08:00

I can't be you. You can't be me. But I could think like you & you can think like me. Since I have no idea what the hell you're thinking. I'll share how I think:

"I promise myself to be so strong that nothing can disturb my peace of mind. I look at the sunny side of everything and make my optimism come true. I think only of the best, work only for the best, and expect only the best. I forget the mistakes of the past and press on to the greater achievements of the future. I give so much time to the improvement of myself that I have no time to criticize others. I live in the faith that the whole world is on MY side so long as I am true to the best that is in me!"

Is thinking like me for you? Give it a try, you might like it!

Frank Pucher
Fitness 121 Personal Training

Lessons from the Last Century (100 Clients)

2010-12-31T11:27:00.000-08:00

I was interviewed for the Todd Durkin Mastermind Group (of which I belong).
The title was "Lessons from the last Century".. How we gained 100 clients in 16 months?

The topics covered were on Business Growth, Client Acquisition, Success, Failure, Justin Bieber (not) and a host of other topics.
Put your tray tables in the upright and locked position, we are ready for take-off!
Enjoy.

LISTEN TO THE INTERVIEW

Frank Pucher
Fitness 121

A Thought Before the New Year

2010-12-31T07:35:00.000-08:00

"One of the greatest challenges in life is being yourself in a world that’s trying to make you like everyone else. Someone will always be better, someone will always be smarter, but they will never be you. Don’t change so people will like you. Be yourself and the right people will love the real you."
- Frank Pucher

Top 5 Reasons to Exercise in the Morning

2010-12-15T02:58:00.000-08:00

1) Exercising early in the morning "jump starts" your metabolism, keeping it elevated for hours, sometimes for up to 24 hours! As a result, you'll be burning more calories all day long--just because you exercised in the morning.

2) Exercising in the morning energizes you for the day--not to mention that gratifying feeling of virtue you have knowing you've done something disciplined and good for you. (Much better than a worm!)

3) Studies have shown that exercise significantly increases mental acuity--a benefit that lasts four to ten hours after your workout ends. Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while you're snoozing.

4) Assuming you make exercise a true priority, it shouldn't be a major problem to get up 30 to 60 minutes earlier--especially since regular exercise generally means a higher quality of sleep, which in turn means you'll probably require less sleep. (If getting up 30 to 60 minutes earlier each day seems too daunting, you can ease into it with 10 to 20 minutes at first.)

5) When you exercise at about the same time every morning--especially if you wake up regularly at about the same time--you're regulating your body's endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day, and it begins to prepare for waking and exercise several hours before you actually open your eyes.
Exercise Extra: More than 90% of those who exercise consistently have a morning fitness routine. If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout into the a.m.

- Frank Pucher
Fitness 121 Personal Training
Named "Best Exercise Studio" - NJ Monthly Magazine.

Why You Can't Lose Weight

2010-12-08T08:18:00.001-08:00

* A share from a guest blogger *

Why You Can’t Lose Weight

1. Poor relationship with food.
It does not matter what you are eating or when you eat it, if you have a poor relationship with food, you are not likely to be able to lose those extra pounds. Get in touch with your Self and your food. Develop a healthy relationship with food first, then worry about the rest of this list!

2. Poor nutrition.
You will never out-train bad nutrition! Stop cutting calories, stop skipping meals, stop eating processed foods, and seek the services of someone, like yours truly, who can coach you on how to determine how you should be eating. Basically, stop eating C.R.A.P. Yes, that is actually an acronym (courtesy of Dr. Sherri Rogers) which stands for C = caffeine, cola, and corn. I actually added corn to the C list. In my experience, a large percentage of people are intolerant to corn when tested accurately with blood tests. Corn is universally contaminated in the U.S. and is almost completely genetically modified at this point and is nutritionally bankrupt. It is also the most highly subsidized crop in the world. You can find corn in batteries and diapers – yes, I am serious. How ridiculous is that?! R = Refined food and white rice; A = additives and alcohol; and P = processed foods and pasteurized dairy. All of these foods will serve to make you fatter and I do not care how much ex
ercise or cardio you do – you cannot out train bad nutrition.

3. Wrong exercise.
Many people are over exposing themselves to cardiovascular exercise and are simply overtraining. Remember, “work out” means that you have to expend energy to get the job done. If you are already running on empty, working “out” will only serve as an additional energy drain on the system.

4. You are doing way too much cardio.
I have a previous post on the detrimental aspects of traditional cardiovascular training. An over reliance on traditional cardiovascular exercise will actually create a hormonal environment that is not conducive to building muscle and/or losing fat. You can read my post on the detrimental aspects of cardio here http://conscioushealthandperformance.blogspot.com/2010/06/why-cardio-sucks.html

5. You are cutting calories or skipping meals.
Consider this when using calorie cutting to achieve your weight loss goals: Within 24 hours of going on a low calorie diet, which is defined as eating less than 2000 calories per day (according to the World Health Organization), you immediately deplete your brain chemistry and have been shown to increase fat storing (lipogenic) enzymes in the body. This is particularly important for females who already have 3 times the amount of fat storing (lipolytic) enzymes as fat burning ones. Any changes in brain chemistry will lead to cravings, usually for sugary food items. Low calorie dieting is especially damaging for anyone with a history of depression, anxiety, eating disorders or alcoholism. Remember, all of this occurs after a single day. In many cases I can run Functional Lab assessments to determine how nutritionally depleted my clients are. Anyone with a history of chronic yo-yo dieting, calorie restriction, or long-term use of most medications is likely to have severe nutriti
onal deficiencies.

6. Poor attitude and/or stinkin’ thinkin’.
You must have a positive frame of mind when making nutritional and lifestyle modifications if they are to be part of a lasting change. If you start a new exercise or nutritional program with a poor attitude and thoughts of what you are giving up or losing by making the necessary changes, you are doomed from the start.

7. Lack of Quiet Time.
Quiet time is necessary for introspection so that you can get very clear about what you want and why you want it. No quiet time means you have no time for introspection, which means all you are doing day in and day out is pouring yourself out. This will lead you to being very fatigued. I recommend sitting quietly in a dark room (alone) and just breathe and be a witness to your thoughts for at least 20-30 minutes per day!

8. Adrenal fatigue.
The adrenals are linked to the function of nearly every major physiological system in the body. If they are wiped out due to chronic stress of any kind, you will have a hard time losing weight despite even the best nutritional and exercise efforts.

9. Thyroid Dysfunction.
The thyroid is a key regulator of metabolism. When dysfunctional, this gland will serve as a major roadblock to weight loss success. The function of the gland is also related to the function of the adrenals.

10. Hormonal Imbalances.
Forget about losing weight in the presence of hormonal issues. It simply will not happen.

11. Poor Detoxification Capacity.
The body stores toxins in fat. If you have a history of eating the Standard American Diet (loaded with toxins), your detoxification system is likely overloaded. With that, you are likely to not have the nutrition on board to run the primary and secondary detoxification pathways efficiently. When this is the case, the body will not allow you to burn fat to prevent the further overloading the detoxification system. This is obviously not good for your fat loss goals.

12. Poor Sleep.
The body handles its physical and neurogenic/psychogenic repair during the hours between 10 p.m. and 6 a.m. Poor and disrupted sleep can lead to issues in virtually any physiological system in the body. Poor sleep can also lead to over consumption of carbohydrates, stimulant (caffeine, sugar, etc.) cravings, fatigue, and poor mood to name a few. These will all sabotage your weight loss efforts.

13. You have no purpose.
It has been my observation that those individuals who view their life as connected to the world as a whole and view their life as one with meaning and purpose have a much easier time losing weight when given the correct advice for accomplishing that task. If you do not have a clearly defined purpose for the use of your life’s energy, you will be dealing with chronic stress everyday -even if you think you are not! That stressor can easily sabotage weight loss efforts.

14. You make poor choices.
Many people simply do not know the proper nutrition and lifestyle choices to make when it comes to trying to lose those extra pounds. They may have no real issues in the above-mentioned areas, but they simply make lousy choices on a daily basis and no one has taught them how to make better ones. You can often find these people running from place to place, doctor to doctor, and on and on – trying to figure out what is “wrong” with them. The only thing wrong is that they have made a series of rotten choices and need to learn to make different ones. Remember, the definition of insanity according to our good friend Alert Einstein is doing the same thing over and over and expecting a different result.

Well, there you have them (in no particular order I might add). My top reasons you are not losing weight. I look forward to your comments, e-mails, and posts.

Love and Chi,
Brandon Alleman, CHEK 3, HHP

An Assessment Opinion

2010-11-23T14:23:00.000-08:00

Let's start with a blank slate:

Exercise is effective in helping people cope with STRESS. True or False?
- However, do we Assess and Evaluate a clients level of STRESS before beginning a Physical Exercise program?

Exercise can help people alleviate symptoms of DEPRESSION. True or False?
- Can someone please describe the Evaluation & Assessment you administer do measure or determine the client's degree of DEPRESSION?

Exercise works to improve someone's SELF-ESTEEM but we don't question or probe "How much do you not like yourself?"

We skip all these tests and train our clients. Yet, they get better in these areas. Why are we brainwashed that the Physical Aspects are any different?

The FMS is in my opinion NOT a good indicator of what exercises a client can, can not, or should be doing. No more than the COMBINE is accurate in determining a NFL prospects of a successful career. It's simply a TEST. (Again, just my opinion).

The other issue I have with FMS is that it's designed by a Physical Therapist for Physical Therapists. Somehow, (in an effort to be more like a Physical Therapist) Personal Trainers thought "I can do this too!" Enter 'Corrective Exercise'.

What is that? Corrective Exercise? If my client can't walk and I advise them to hold on to the treadmill while the belt is moving, can this be considered Corrective Exercise?
Is picking a 2lbs Med Ball off the floor Corrective?
What if the ball weighs 70lbs? Still Corrective?
When does it cease to be Corrective and now simply become EXERCISE?

All EXERCISE is Corrective if Program Design is Reasonable. Not ABSOLUTE, but Reasonable.

NEW RULES:
I propose the following changes. Corrective Exercise = Exercise.
Functional Training = Training.
Dynamic Warm-Up = Warm-Up.
Not as Sexy (I know) but still it works, and Results are what matter!

OK, I'm done. Time to get my own workout in.

After my Myofacial Release Work & Dynamic Warmup - I'll engage in a Metabolic Circuit including Functional Movements performed with Undulating Periodization. Of course I'll conclude with some Tabata Intervals before finishing with Active Isolated Stretching.

or

I could just go Train?

**Bonus Rant**
- I'm not saying to just hand a Set of Dumbbells to a client and have them start pushing and pulling. What I'm instead proposing is that PERSONAL Trainers actually PERSONALIZE the evaluation to the PERSON. If we use a template to evaluate; we only find what we are already looking for. Spend time with a client in an office (talking) or on a floor (sweating) and you'll learn so much more than any 'screen' can tell you!

Frank Pucher
Fitness 121 Personal Training
Named New Jersey's "Best Exercise Studio" by NJ Monthly Magazine.

Happy New Year

2010-11-08T12:03:00.000-08:00

No, my calender isn't 'Off'.
I got to thinking this weekend about 2011 and some goals to take action on. Then it hit me. Why wait?
What if we attacked our goals with NEW YEAR'S like RESOLUTION - TODAY!!

Don't wait a month or another day. Start NOW.

1) Trim the fat from your life.
- What are you lugging around that just isn't working for you? Relationships? Materialistic item that no longer work or serve a purpose? Get lean.

2) Cut the fat at work also.
- Maybe it's time to let "THAT" employee go. Or perhaps "THAT" client. Anything or Anyone that doesn't serve YOUR BEST SELF - Consider giving the Adios (but in the nicest way possible).

3) Get your WALLET right!
- Are you investing? I don't mean Stock & Mutual Funds. I mean are you spending money on things that enable your Best!
Your Best Health? Your Best Happiness? Your Best Mind? Your Best Future? Respect your money. After all you work for it!

4) Let's make a deal.
- Go to your bank, CC processors, printing companies, internet providers, etc. Tell them you'd "like to close your account!" They will most certainly ask why and when they do tell them "I know I can get a better rate elsewhere!" You'll be surprised at how they will be happy to "review your fees in order to keep you."

5) Align your actions with your rhetoric.
- We all have struggles and battles. But if we are going to preach "World Class Fitness" we better walk the talk. Now, I'm not saying you need 6 pack abs and have to complete the Tour De France. I'm simply saying that YOU NEED TO MAKE FITNESS A PRIORITY. Now would be a GREAT time to start.

Frank Pucher
Fitness 121 Roseland, NJ
Named New Jersey's "Best Exercise Studio" by NJ Monthly Magazine

A Wednesday Rant

2010-11-03T11:45:00.000-07:00

On my BLUE SKY Wed (today) I'll share an expanded thought pertaining to Assessments and their Role/Benefit.

Let's start with a blank slate:

Exercise is effective in helping people cope with STRESS. True or False?
- However, do we Assess and Evaluate a clients level of STRESS before beginning a Physical Exercise program?

Exercise can help people alleviate symptoms of DEPRESSION. True or False?
- Can someone please describe the Evaluation & Assessment you administer do measure or determine the client's degree of DEPRESSION?

Exercise works to improve someone's SELF-ESTEEM but we don't question or probe "How much do you not like yourself?"

We skip all these tests and train our clients. Yet, they get better in these areas. Why are we brainwashed that the Physical Aspects are any different?

The FMS is in my opinion NOT a good indicator of what exercises a client can, can not, or should be doing. No more than the COMBINE is accurate in determining a NFL prospects of a successful career. It's simply a TEST. (Again, just my opinion).

The other issue I have with FMS is that it's designed by a Physical Therapist for Physical Therapists. Somehow, (in an effort to be more like a Physical Therapist) Personal Trainers thought "I can do this too!" Enter 'Corrective Exercise'.

What is that? Corrective Exercise? If my client can't walk and I advise them to hold on to the treadmill while the belt is moving, can this be considered Corrective Exercise?
Is picking a 2lbs Med Ball off the floor Corrective?
What if the ball weighs 70lbs? Still Corrective?
When does it cease to be Corrective and now simply become EXERCISE?

All EXERCISE is Corrective if Program Design is Reasonable. Not ABSOLUTE, but Reasonable.

NEW RULES:
I propose the following changes. Corrective Exercise = Exercise.
Functional Training = Training.
Dynamic Warm-Up = Warm-Up.
Not as Sexy (I know) but still it works, and Results are what matter!

OK, I'm done. Time to get my own workout in.
Here it is:
After my Myofacial Release Work & Dynamic Warmup - I'll engage in a Metabolic Circuit including Functional Movements performed with Undulating Periodization. Of course I'll conclude with some Tabata Intervals before finishing with Active Isolated Stretching.

or

I could just go Train?

Frank Pucher
Fintess 121 Personal Training
New Jersey's "Best Exercise Studio."

Out-Live the Turkey Contest

2010-11-02T06:49:00.000-07:00

5-Week FREE Calorie Crushing Contest at Fitness 121
(November 26th – January 1st)

Did you know that the average person gains between 7 – 10 pounds during the holidays? This CANNOT BE YOU--YOU cannot afford to be AVERAGE this year! OUT-LIVE THE TURKEY!!

This holiday season Fitness 121 is giving away over $1,000.00 in prizes in order to help you NOT BECOME A STATISTIC. You can earn $100 cash & up to $250.00 towards any of our services for winning this FREE CONTEST. This includes PERSONAL TRAINING, PILATES, H.E.E.D. COACHING, or DUET FITNESS TRAINING.

Do something positive to CREATE SUCCESS this holiday season!

Lose Weight!
Get Results!
Be Accountable for Your Actions!
Do Something Positive for Others!

SO WHAT IS THIS CONTEST ALL ABOUT? IT’S ABOUT POINTS!
100 Points for each (50 min) Personal Training Session or Personal Pilates at Fitness 121.

50 Points for each (30 min) Personal Training or Pilates Session at Fitness 121.

100 Points for Every Pound You Lose from WEIGH IN TO WEIGH OUT (between Nov. 26th or Nov 29th – Dec. 31st.)

10 Points for Every Day that You Keep a FOOD JOURNAL.

10 Points for Every Can of Food that You Bring in for our HOLIDAY FOOD DRIVE for the Less Fortunate.

20 Points for Every Toy You Bring in for TOYS FOR TOTS.

BONUS POINTS
100 Bonus Points for any other organized running event that is at least 5K throughout entire contest.
200 Bonus Points for EACH Referral (New Client That Joins our Facility) during the dates of the contest.

1 Point for EVERY MINUTE of CARDIO YOU COMPLETE at FITNESS 121 on YOUR OWN. (Before Session, After Session, or Non-Training Day).

WHAT ARE THE RULES?

1) Turn in your complete EXERCISE/ACTIVITY log sheets weekly! We will provide you with the forms.
2) Turn in your FOOD JOURNALS weekly! We will provide a food log or you can use www.fitday.com.
3) You are RESPONSIBLE FOR KEEPING TRACK OF YOUR POINTS AND HANDING THEM IN! Turning in points more than one week late will result in those points NOT COUNTING!
4) The HONOR CODE is in effect with this contest!
5) You are responsible for getting your weekly #'s to Lori or Jeff each week!

They will Chart Your Numbers on Fitness 121’s “Out Live The Turkey” board and move your forward as you collect points.

Inquire with Lori or Jeff if you have any other questions!
Don’t miss this chance to STAY HEALTHY and WIN PRIZES!

***PRIZES***

The top TWO MEN and top TWO WOMEN will win the following:

1st Place Male & Female:
$250 credit to be used towards PERSONAL TRAINING, PILATES, H.E.E.D. COACHING, or DUET FITNESS TRAINING.
& $100 Cash!!!

2nd Place Male & Female:
$150 to be used towards PERSONAL TRAINING, PILATES, H.E.E.D. COACHING, or DUET FITNESS TRAINING.

WEEKLY Raffle Prizes for Participants Include:
$25 Whole Foods Gifts Cards.

Enjoy a HEALTHIER HOLIDAY SEASON!!!

5 (more) Tips For Running A More Successful Personal Training Business.

2010-10-22T13:02:00.000-07:00

1) Sell Solutions - What is your client's NEED? It might be a physical one (back pain) or maybe it's a social one (need someone to speak to). I know that some Personal Trainers like to say things like "I'm not a therapist. I don't want to listen to their problems." My reply to you all is "You are only acting like a therapist when you attempt to treat and diagnose their issues/problems." Listening is a required skill in ANY service business, (like it or not!) Put another way. You're not a football coach either, but you'll gladly discuss the bad play calling from last Sunday! Bottom line: You are paid to make people feel better, and the physical is only half the battle sometimes.

2) Stop Counting - I know 3 sets of 10 are the 'unwritten rule' but what if? What if you said "give me as many as you can?"
Isn't the idea of reps to challenge us to near fatigue? Stop counting, start pushing (or pulling). Have some fun dammit!

3) Walking makes you FAT - OK that's not technically true, but it's the least effective way to burn calories or raise your Heart Rate.
Put your clients on a Bike, Elliptical, or Rowing Machine if available. If not, then teach them to walk, run, rest, and repeat. The workouts will be more efficient, effective, and fun.

4) Educate - Teach your clients some basic exercises or movements that they can perform on their own. Better yet, educate them on "The benefits of these particular exercises." Do Not give them the exercise of the month from some magazine. Give them something that they not only Can Do, but Should Do!

5) Care (for REAL) - A noble idea. What if you actually cared about your client? Cared about their Goals, Needs, Limitations, Problems, and More? Are they training to lose weight? Do you weigh them in weekly and check in mid-week for a quick 'pep talk?'
Do they have high blood pressure? How often do you monitor this? Do they have back pain? Are you correcting their form & posture when you see them warming up? When your clients know that you have their interests in mind, they'll have more of an interest in your success.

-Frank Pucher

Frank Pucher is the Owner and C.E.O. (Creative Energetic Optimist) of Fitness 121 Personal Training in Roseland, NJ.
Fitness 121 was named New Jersey's "Best Exercise Studio" by New Jersey Monthly Magazine. The studio specializes in Personal Training & Pilates for a diverse clientele. Visit Fitness121Online.com for more information.

Excellence

2010-10-17T16:56:00.000-07:00

You'd feel cheated if you invested a lot of money to purchase a product and ended up with a piece of worthless junk. When you spend your money, you naturally want to get something of value in return.
Do you have the same high standards when it comes to the way you spend your time? (and who you spend it with?)
After all, your time is even more valuable than money. When you spend your precious time, it's important to get something of high value in return.

So invest your time in creating a life of Excellence. Whatever you do, do it with passion. Make it count for something. Give the best you have to the effort. By doing something halfway you cheat yourself out of an irreplaceable opportunity to create Excellence. Why would you want to do that?

If you can't get passionate about what you're doing, then find something else to do. There is a wealth of Excellence within you that is itching to get out. Let it happen. Be fully alive. Pursue Excellence, cultivate Excellence in your own life, appreciate Excellence in the world around you, and live each moment with Excellence.

Right now, you're alive and living in a world filled with possibilities. Today, Live with Excellence, and make the most of every minute.

Have an Excellent Day!

Frank Pucher

P.E. After School

2010-10-08T13:01:00.001-07:00

"Exercise and Sports should be one of the most enjoyable and educational activities our children get to do."
- Gary Pucher, Director of Youth Fitness.

Problem: Engagement in physical activities has dropped significantly over the last several years. In fact, the average child (ages 7-16) spends 53 hours per week plugged into electronic media (Games & Internet). With this decline in physical "play" has come an increase in obesity & diabetes.

Solution: Fitness 121 Personal Training (an Award Winning exercise studio) has created an exciting program designed with the idea that kids will play without without knowing they're exercising. Our program is based on fun, with the hidden agenda of exercise. We will use our colored medicine balls & bands along with our own bodies in each session. Fitness 121 will help your child develop greater strength, coordination, cardiovascular fitness and more. We can also assist you to teach your child healthy snack & nutrition choices.

Why our program? The gift of participation in regular exercise allows a child to be immersed in a world that teaches life lessons without them even knowing.
- A professionally designed program based on each child's needs & abilities.
- The opportunity to play (exercise) with your child.
- Clean, Friendly & Fun Environment
- World Class TEAM of Fitness Professionals.
- Named "Best Exercise Studio" by New Jersey Monthly Magazine

For information on this special program please call Gary Pucher (Director of Youth Fitness) at 973-535-1177.
Visit our website for information on our other programs. www.Fitness121online.com

90 Day Wonder Q4 2010

2010-10-07T13:54:00.000-07:00

1) What have I done in the last 90 days?
- HIBACHI 100!!!
- Shared some lessons on the journey with Larry Indiviglia.
- Registered for IRONMAN Lake Placid 2011.
- Began a Blogtalk/Podcast which focuses on interviewing "In The Trenches" Personal Trainers.
- Started 'Blue Sky' Wednesdays; No Client Training....Long Solo Bike Rides and Lot's of Thinking about Business, Life, & Whatever Crosses my Mind.
- Monday Wake-Up Emails: Designed to Wake-Up the THINKing muscles gently for the day & week ahead.
- Added another 17 clients since Hibachi 100. More to follow >
- Had some GREAT meetings w/ my Brother about the business, issues, and the future. The significance is that we spoke of some "uncomfortable" topics.
- Bought IMPACT. Thanks TD!! And Then Some...
- Joined FACEBOOK. A significant move as it has changed (added) a way I can communicate with my clients and friends.
- Swung and missed, made mistakes, stubbed my toe, committed errors, etc.
A Repeat Lesson Learned: You will make mistakes have some success. Some may criticize you, pay them no mind - what's important is that you 'step-up to the plate' when called upon! That is SUCCESS my friends!

2) What is my biggest issue/obstacle?
- Turning Off! When it's time to 'Turn In.'
- Organizing the "future" of our business.
- Expecting others to think as I do (doesn't always happen).
- Gathering our "Systems" and consolidating then into a product
- Growing Pains (business).

3) What will I do/accomplish in the next 90 days?
- Manage our Growing Pains. Some tough love is coming......
- Train for Miami Marathon.
- Escape to Florida or "other" destination for some Mellow Yellow.
- Finish reading IMPACT by TD and 1 other book.
- Conduct more Podcasts.
- Add another 20 hrs to our facility.
- Begin to organize our Systems.
- Give 2 talks/presentations.
- Make final payment on all business loans and obligations!!
- Spend more time with my friends & long lost peoples..

About Fitness 121 (new)

2010-10-04T07:35:00.000-07:00

Our studio IS different.

We have an Incredible Energy & a Great Atmosphere.

Our clients come in and perform exercises they would have never done before.

Here (Fitness 121), it's not about counting 'sets & reps' of 10; it's about getting people to feel good about what they are accomplishing and then leaving with a smile.

That's our "Secret." We make Fitness FUN.

-Frank Pucher (as quoted recently)

Evaluating the Fitness Assessment

2010-10-01T04:13:00.000-07:00

Whenever I see a "Fitness Expert" on a News segment giving information, I notice that the seemingly unfit and unhealthy in the audience are simply handed the Fitness Toy Du Jour or a pair of Dumbbells and are told, "That's all you need!" While it's nice to see these people finally start to take control of their health and fitness, I can't excuse the apparent blasé attitude that so called "Experts" have towards fitness training. Any Professional of value would first explain the benefits of a comprehensive fitness assessment before developing any kind of fitness program. A quality assessment should include a Health History Review, followed by measurements of Resting Blood Pressure, Cardiovascular & Muscular Strength along with a comparison of the Anterior and Posterior Muscles. A ROM assessment along with either a Body Fat Analysis or a BMI Measurement is also suggested. Further assessment may also be performed of an individual's Dietary Habits.

I understand that limited time is allotted for these News segments, but I don't feel that Fitness (or lack thereof) is something that we should just squeeze into the news. After all, the next news segment is about how Diabetes and Adolescent Obesity are on the rise. Just look at the statistics; Heart Disease is still the leading killer. The largest costs for those taking prescriptive medicines are for Cholesterol, High Blood Pressure and Pain Medicine (usually for Arthritic Conditions). All of these can be partially treated with a sensible and intelligent exercise program. I guess my question is: Why don't news segments report more on the cure and less on the problem? As Fitness Professionals we are on the front lines in this battle. Let's not contribute to the problem by allowing complacency into our field.

The reason for Fitness Assessment is not to sell more Memberships or Personal Training Sessions. Rather, it is to educate and motivate our clients. It provides the blue print and the basis for our exercise selection. As the Cliché says, "If you not assessing, you're just guessing".

It's an interesting time for Fitness Professionals: practical know-how and science are now at our fingertips, so let us use them. Although Fitness Training is an Art, Science is a tool of that Art. We know that Fitness is not a one size fits all business, let's make sure that the public and our clients understand that, too.

-Frank Pucher

Note: I was provoked into writing this article after watching 'another' news segment with a Trainer and an audience (some dressed in heels and some in flip flops) jumping rope and performing lunges. In favor of movement - just not at the expense of safety!

A Graduate of East Stroudsburg University, Frank has over 15 years experience in the Fitness Industry. His Certifications include The American Council on Exercise (ACE), The National Endurance Sports Trainers Association (NESTA), and The Cooper Institute of Aerobic Research. A sought out speaker and author on topics from Athletic Performance to Injury Prevention; Frank is the owner of Fitness 121: a personalized Fitness & Pilates studio located in Roseland, NJ. Visit his website: Fitness121Online.com.

The Larry Indiviglia Interview

2010-09-29T14:25:00.000-07:00

Here is the link to my latest interview.

Listen to the Interview

My interview was with my Coach, Confidant, & Friend 'Larry Indiviglia'.

This is a must listen for all Fitness Professionals.

-Frank Pucher

5 Tips For Running A More Successful Personal Training Business

2010-09-27T15:02:00.000-07:00

(If you train clients - you have a personal training business!!)

1) The lights are always on - You cannot simply walk out the door at night or on weekends and fail to think about your clients, your skills, or future clients and expect to be successful. Work is always happening; with every stranger we encounter and every gathering we attend. I know many/plenty of trainers who leave work and don't think about it (work) until they walk back in the next day or the following Monday; they always complain about "not earning what they deserve."

2) A tired mind in a tired body - Give your clients the workout they need both Mentally & Physically. Maybe your client doesn't need to do the workout you think they can handle? Maybe they need the workout that is all they can handle ?. Every session is an assessment - what does your client need today? More or Less? Know that, and you'll keep clients happier & longer.

3) Make investments - Continued education isn't just attending conferences about how to use the latest exercise toys. It's spending time focusing on weakness. Not client weaknesses, but YOUR weaknesses! Are you great at "training" but bad at getting and retaining clients? Maybe you need to invest in your communication muscles? Start to read books on Selling & Customer Service. Attend a Toastmasters workshop. Look, Listen, & Speak to people who do what you do only more successfully. Spend time working on weakness isn't just good client advice, it's good YOU advice.

4) "BE the Ball" - OK, I made that up. Years ago one of my former employees told me that he "really wants to look the part" of being a great personal trainer. It sounded good and he had sincerity in his voice before I lowered the boom on him. I told him "Mike, that's the problem. You want to look the part and not BE the part." I explained that showing up early, planning an outline of what you'd like to have the client do, adjusting that plan based on the client's need & energy for that session, dressing appropriately, speaking professionally, being clean, having fresh breath, walking the talk, aligning actions & convictions, and thanking each client after each session are all BEING the part. Buying a new NIKE shirt is looking the part.

5) It's not Personal. It's Business. No, It's a Personal Training Business - Yes. I would do this for FREE. I have done this for FREE. However, I won't do this for FREE. I do this because helping people improve their lives through better fitness is WHO I AM. I want people to live better lives and I have the skills to help. Helping people live better is a great service to provide, and great service is worthy of compensation. Get comfortable speaking to people about money. Your time is valuable and you need to respect it. Simply put the best way to respect your clients time & money is to respect your own.

-Frank Pucher

Frank Pucher is the Owner and C.E.O. (Creative Energetic Optimist) of Fitness 121 Personal Training in Roseland, NJ.
Fitness 121 was named New Jersey's "Best Exercise Studio" by New Jersey Monthly Magazine. The studio specializes in Personal Training & Pilates for a diverse clientele. Visit Fitness121Online.com for more information.

The Positive Side

2010-09-16T03:43:00.000-07:00

With every ending comes also a new beginning. With every disappointment comes a new opportunity for success.
With every mistake comes a new and valuable lesson to be learned. With every setback comes a new position from which to move forward.

With every frustration comes the energy to move to a higher level of achievement. With every challenge comes a new strategy for taking action.

With every time of darkness comes the chance to make a real difference by shining your own special light. With every sadness comes a deeper appreciation for the joys that life can hold.

With every difficulty comes a new level of strength to be gained. With every loss comes an increased determination to win.

Though life has many pitfalls and problems, there is a positive side to every one of them. Choose to see and live that positive reality, and no problem will be a problem for long.

Enjoy the day.

Frank Pucher

More Than You Think You Can

2010-09-03T03:31:00.000-07:00

Go ahead and give it a shot. Nothing is more empowering than successfully doing something you thought you could not do.
When you surpass one assumption, you'll begin to question other limiting assumptions. When you step out of your comfort zone and taste success, you're suddenly confronted with a whole new level of exciting possibilities.

What have you always told yourself that you're not capable of doing? Imagine what would happen if you went ahead and successfully did it.

Your whole concept of what is possible will radically change. Your confidence will skyrocket to amazing levels.

Take the first step, because you know you can go at least that far. You'll quickly discover that the next step is within your reach, and then the next one, and the one after that.

See it through, and succeed at doing what you previously thought you could not do. Feel the full power of your own intention.

Nutrition Thoughts

2010-08-20T12:52:00.000-07:00

First let me say that I have no degree or formal training in Nutrition (or Grammar for that matter) so be warned! Not only am I an un-reliable source of "legitimate" information, but I lost the 5th grade spelling bee, for failing to capitalize the (I) in indian.

Nutrition is a HOT topic for all fitness enthusiasts, even those less than enthused are interested in learning how to "eat better." Over the years I've learned a couple of things about food, drink and how to put it all together. Here is what I've discovered:

* I feel better when I eat breakfast. Along with Coffee each morning.
* Oatmeal of any kind works very well to keep me full and energized (add some walnuts or almonds for an extra Protein punch.)
* A PB&J Sandwich on Whole Grain Bread is a great alternative.
* Water, Water, Water; Each meal & All day. You don't drink enough.
* If you are overweight, you don't! Sleepy, you don't! No matter what, you don't!
* Stop drinking juice, it's 200 calories and you haven't eaten anything.
* Lunch should have Protein in it, Eggs, Meat, Fish, Beans...all good, add some fruit or veggies and there you go.
* Dinner should also have Protein and vegetables and possibly some Whole Grain Pasta or Brown Rice. I don't care how late or what time it is. Dinner is when my fork hits the plate.
* Snacks aren't needed. You're not THAT hungry.
* Unless your THAT hungry! Then eat more fruit or nuts (any kind) and drink more water.
* Wine or Beer? I love them both, when I drink Wine I feel good and sleep great, when I drink beer I think I'm 20 years old again and I start staying up late. I don't know why?
* Limit your intake of both to no more than 1 per night (unless you work the night shift, then I suggest you drink in the morning.)
* I "occasionally" will have an extra glass on the weekends (most every weekend, Fri-Sat-Sun.) If I drink more water before bed, I feel great the next day.
* During my life (this one) these tips have served me well, I wish you the same good fortune.

Frank Pucher
Fitness 121

Interview

2010-08-19T12:48:00.000-07:00

I recently was interviewed for the Todd Durkin Mastermind Group (of which I belong).
The title was "Lessons from the last Century".. How we gained 100 clients in 16 months?

The topics covered were on Business Growth, Client Acquisition, Success, Failure, Justin Bieber (not) and a host of other topics.
Put your tray tables in the upright and locked position, we are ready for take-off!
Enjoy.

LISTEN TO THE INTERVIEW

Frank Pucher
Fitness 121

This Just Came To Me

2010-08-17T12:24:00.000-07:00

‎"Short term motivation never leads to lasting change. Only through daily practice will we achieve meaningful results."

-Frank Pucher

Do with that what you will!

You Gotta Move

2010-08-07T16:21:00.000-07:00

I've always said that "Movement" is the key to living longer.
This photo proves it!

Frank Pucher
-Fitness 121

Ironman 2.0

2010-07-26T14:23:00.000-07:00

I hit the send button on my registration for the 2011 IRONMAN in LAKE PLACID next July. It seemed crazy that I sat in front of the computer waiting for 12:00pm est to arrive (at first). That is until at 12:30pm my friend Rachel called to tell me that registration is closed out!!!

Fortunately, I had made the cut. She'll make it in through the Community Fund, so all that matters is that we'll have a collection of friends up there competing next year.

Even though the event is 12 months away I went to the Chiropractor today to start getting the body put back in place. While there my body was making sounds that no human body should make. Things were popping and cracking and I think I heard a ring-tone?

It will be exciting to return to Lake Placid after a year off.

Why Return? Because it's going hurt and the hurt reminds us that we are alive.

Frank Pucher

Right Now

2010-07-25T13:20:00.000-07:00

The place to start is where you are. The way to start is by doing what you can, with what you know, using what you have.
You may get it wrong at first. But if you wait until you're sure you can get it perfect, you'll never get it done.

The best learning comes from doing. The way to get the experience you seek is to get busy without hesitation.

The longer you wait to get started, the more powerful your doubts will grow. Jump in right away, get going, and those doubts won't have a chance to take hold.

Time always moves forward whether you move forward or not. Your most effective strategy is to make use of each moment as soon as it arrives.

There's no end to what you can accomplish if you'll just go ahead and get going. Now is what you have, so make NOW your time to begin.

Get It Done.

2010-07-19T09:55:00.000-07:00

You've got a lot to get through today, so jump right in. You've got a lot to get through today, so remind yourself what a true blessing it is.

In all that you must do are multiple opportunities to make a difference in your world. That list of things to do is a list of ways in which you can have a positive impact.

You may not get it all finished today, but that's no reason to delay or be discouraged. On the contrary, that's a reason to get going just as soon as you can.

You may not get it all done perfectly (few seldom do), but that's no reason to avoid doing it. Do your best with what you have, from where you are, with the time available, and though it may not be perfect, it will be great, and it will be done.

Certainly you'll make some mistakes, and maybe you'll experience some disappointment or embarrassment. Yet at the end of the day, you'll have some real, substantive accomplishments under your belt, and they'll be well worth whatever you had to endure.

In what you must get done, there is immense opportunity. Get busy, get it done, and reap the rewards that are yours to create.

A New Title

2010-07-13T15:07:00.000-07:00

From now on I wish to be called Ambassador

Hello from Lärabar!

Congratulations! You have been selected to be an Ambassador for Lärabar! We are so grateful to have you as a member of our team and so thankful for all you have done and will continue to do to support our brand. You have been chosen by us because you exemplify Lärabars mission – demonstrating healthy eating and inspiring those around you to make positive lifestyle choices through your passion for healthy living.
You should be receiving a welcome letter along with your (100) Lärabar Minis, Lärabar stickers and pamphlets to hand out as you see fit within the next month. If you have any questions in the meantime, please don’t hesitate to email me.

Thanks again for your interest in Lärabar and for joining our distinguished Ambassador list!
Stacy Johnson

S t a c y J o h n s o n
Marketing Coordinator
LÄRABAR®
www.larabar.com

Rise above it all

2010-07-12T04:17:00.000-07:00

You can see much farther from the top of the mountain than you can from the lowest point in the valley. So raise your perspective, and climb that mountain.
Raising your perspective will enable you to see many more possibilities. And you'll be able to move more effectively toward them.

When you're on the same level as your problems, those problems can seem overwhelming. Yet when you raise yourself just a little bit above those problems, the picture changes dramatically in your favor.

You may feel tempted to try and push the problems down to a lower level, but that will not work. The challenges and obstacles are what they are, and it does no good to pretend any differently.

A much more effective strategy is to accept the situation for what it is, and then to raise yourself above it. Visualize how you would think, how you would feel, and what you would do if you were at a higher level of awareness and effectiveness.

Then, live out that vision and think those thoughts, feel those feelings, take those actions. Rise above the challenges, and from the perspective of higher ground, move successfully beyond them.

Real Men Cook...For their dogs!

2010-07-05T15:04:00.000-07:00

Last week our Dog "Corona" wasn't feeling well. So we called the vet to schedule an appointment. The initial diagnosis was an infection in her Urinary Tract. So we were given 2 medicines; an Anti-Inflammatory and an Anti-Biotic. We also tested Corona's Urine & Blood to check her Kidney & Liver function.

Fortunately, the test confirmed it was just an infection and that she would be fine after a few days. The only side-effect from the medicine is that she 'may struggle to go to the bathroom'. (She actually always struggles, as the door handle is too high for her to reach!)

This triggered the idea for me to make her food. What would I want to eat if I wanted something easily digestible and passable?
I started with a box of cooked multi-grain pasta, then I cooked up 1/2lbs. of some lean ground turkey and drained off any excess oil, I then added 1 can of peas and carrots.

I mixed all of it together in a large rubbermaid container and left it on the counter to cool. 30 minutes later 'Dinner was served'.
She LOVED it! 1 cup of food per serving, we have about 5 days worth.We decided to try breakfast also: So we fixed 1 packet of instant oatmeal and added an ice-cube to cool it. We also sliced up 1/4 banana and threw it all together. Let me tell you, for the last few days - we have 1 very Happy Dog!

The more I think about it "Why do we serve our Dogs food that we wouldn't eat?" I'll write about this some more to keep an update on this experiment.

Frank Pucher

90 Day Wonder Q3 2010

2010-06-29T13:26:00.000-07:00

1) What have I done in the last 90 days?

- Worked on improving my home & work balance.

- Helped add 20-30 clients to Fitness 121

- Read 2 Books "The Magic of Thinking Big" & "The Secret" (re-read)

- Returned to World Class Shape. Well at least I'm the fittest guy in Town!

- Phased in more Blue Sky time on Wed's.

- Wrote a Testimonial for Kelli Corosanti's NEW Book!

- Got up to bat in LIFE & BUSINESS and am currently batting .500

Lesson: You will make mistakes have some success. Some may criticize you, pay them no mind - what's important is that you 'step-up to the plate' when called upon! That is SUCCESS my friends!

2) What is my biggest issue/obstacle?

- Signing up for any kind of event (nothing is exciting, except IRONMAN possibly?)

- Managing the "growth" of our business.

- Refine/Define my role at Fitness 121 over the next several years.

- Budgeting my "time" better; Balancing all things while I'm at it!

- Remembering that 'mistakes' lead to lessons; and lessons lead to wisdom.

3) What will I do/accomplish in the next 90 days?

- Organize and Host MM Gathering Sept 24th & 25th.

- Free up Wednesdays for "growth" work. (Blue Sky Day) Starting July 14th.

- Exercise 6x weekly, Eat Well & Improve Recovery Rituals.

- Add another 20 clients to our facility.

- CELEBRATE Hibachi 100!

- Perform at least 2 group talks.

- Read "Profiles in Courage" and 1 other book TBD.

- Get my bike fixed! Laser Fitted? What the hell, let's do this right!

- Sign up for IRONMAN 2011' (In the end we compete against ourselves and I can do better!)

**** In the next 90 days I WILL fulfill each of my BIG 5 for 2010 ****

-Frank Pucher

A Legendary Night

2010-06-26T06:25:00.000-07:00

Francesca and I rode down to Red Bank, NJ to visit our friend Rick Ivone. This was no ordinary social call. Rick was hosting the "Greatest Long Distance Runner" in US History - Stu Mittleman. In fact he is in the US Long Distance Running Hall of Fame!

About Stu:

- He set three consecutive American 100-Mile Road Race records in the US National Championships 1980-1982. His fastest 100-Mile Run was 12 hours 56 minutes. In 1986, he won the 1,000 Mile World Championship and set a new world record by running the distance (1 609.344 kilometers) in 11 days, 20 hours 36 min. 56 sec. Mittleman set three consecutive American Records in the 6-Day Race, the final one being set in 1985 at the University of Colorado Field House. One record, which still stands: 577.75 miles in 6 Days. His greatest accomplishment is perhaps his 2927 mile Run Across America from San Diego to New York City. He completed this in 56 days! (That's 2 Marathons a day for 56 consecutive days.)

Now I'll be honest, I couldn't help but think "Could I do that?" I mean i'ts been done, so I know it's possible.

Then Stu mentioned how much the trip cost him in $$ and I thought to myself "I'm no longer curious!"

Facts:

- Holds degress in Sociology, Sports Psychology, and Exercise Physiology.

- Was the 1st US athlete ever sponsored by Gatorade.

- Completed the Hawaii Ironman Triathlon.

- He has appeared on ABC News' Nightline, Good Morning America, The Today Show, CBS This Morning, CBS Sports Saturday, the CBS Evening News, Good Day New York,ESPN, and CNN.

- Stu lives with his three children, Beau, Mackenzie, and Alana Fayth, in Palm Desert, CA.

I've never finished a run and thought; "that was a waste of time."

-Frank Pucher

(apparently Stu either!)

Yin & Yang

2010-06-21T18:23:00.000-07:00

I was asked by a friend recently to write a testimonial for the back cover of her 2nd book!

When my mother finds out; this book is going to be a New York Times "Best Seller".

Love you Kelli, Thank you for thinking of me.

I am very blessed to have you as my friend.

Love,

Yang

Friday 6/18

2010-06-18T13:22:00.000-07:00

I went for a mile run today. 'Stupid' Ice Cream Man just kept driving even though I was waving my money in the air!

Enjoy the weekend.

Frank Pucher

I've never finished a run and thought, 'that was a waste of time.'

Vacation Notes

2010-06-15T11:29:00.000-07:00

I'm back home after 5 GREAT days in Naples, Florida. For those who have never been; let's just say that Naples is a playground for the Very Wealthy. However, after some scouring the NET and multiple visits to Priceline.com and CheapOAir.com I found some deals that enabled me to blend into the landscape.

I could go on but I'll give the bullet version of our trip with some things to think about.

1) We were booked on the 3-5th floor (part of 'deal') however upon arrival we mentioned it was our Anniversary and that come back "Every Year to Celebrate". Result: They upgraded us to the 17th floor w/ Amazing views of the Gulf.

- the service is always good at the Naples Grand Hotel but this year they really stepped up their "Good Morning and Hello Routine" each day they made everyone feel like it was their Anniversary - Birthday - Etc.

2) We went to one of our favorite restaurants one night and were promptly seated. We then sat there for 15 minutes without someone as much as acknowledging we were there. No Menu - No Glass of Water - No Waiter saying "I'll be right with you." So we got up and simply walked away...

- A bad night can happen, but poor service is a KILLER to a Service Business..

3) We walked to another place "Verginas" and were seated promptly with menus and a wine list. We enjoyed our Vino while viewing the menu; we had a GREAT experience and meal and the service was Top Notch.

- We will be back and I will recommend.

4) We witnessed a Couple on another night give all kinds of Grief, Complaints and Annoyance to our Waiter and the Hostess. It really appeared that they went out of their way to be difficult. Normally, I just talk about such people privately but I felt the need to interject.

I asked our waiter to have the hostess come to our table (He looked slightly concerned based on the issues he was having with our neighboring table.) I introduced myself and Francesca to the hostess and 'careful' to ensure our neighbor HEARD us I informed the Hostess and Waiter that everything we ordered was spectacular (it was), she replied with thanks and apologized if anything wasn't satisfactory as "One of the waiters called out at the last minute and the others we covering more tables than usual." I smiled and said "The success of any restaurant (or business) is how well you manage problems and in our professional opinion you all did spectacular." She then asked "What do you do?" To which I replied "My wife and I work for FOOD NETWORK." The hostess smiled right at me and said "You have just made my night."

- Did I FIB? "Sure" but the smile on her face was worth it. Plus, the silence from the next table over was even better!

5) On our last night we finished dinner and went to another spot for another glass of wine and some dessert. We talked about how great the trip has been and how everything and everyone made us feel so great. It's as if the community of Naples got together and said "times are tough, people are stressed and they need a break, let's WOW them every chance we can." With that, an older couple sits next to us at the bar and asks for the exact wine and dessert that Francesca and I were enjoying. We chuckled as if "that could be us in 30 years!" (Actually, that could be me now!!) Anyway, without them knowing, I instructed the bartender to charge us for their bill. We finished before them, wished them a nice evening and excused ourselves.

- Paying back or Paying forward is all the same thing. "Making people feel like a Million Bucks isn't just good for business, it's good for us all."

Ok, it was longer than I thought. But GREAT/Poor examples of Service - Commitment - Professionalism & Love were all on display. They always are.

Can you spot 'em?

Frank Pucher

Crossing The Line

2010-06-15T06:23:00.000-07:00

cross: (verb) 1. to move from one side to another 2. to pass over mediocrity

With everything, there’s a line.

On one side of the line is a greater chance to give more, enjoy more, realize more. On the other side, there’s less of a chance.

And with each line, there’s a choice. You want to cross the line or you don’t. You want the better chance at meaningful – opportunity – impact – or you settle with the lesser chance.

Your choice.

It seems simple but…

Then there’ll be those times. Those times when in the short run it’ll seem like you can’t cross the line (no matter what you do). But then, those misses (those hurdles) in the short run will sometimes help you over the line in the long run (in a way you couldn’t have seen). They’ll serve as lessons, giving you more depth to your experience.

But you won’t know that at the time.
At the time, you’ll just see that line.
And it might seem like a wall.
But it really is just a line (a line you want to cross).
And it’s yours to cross but you have to decide (make that choice).

It seems simple but…

Then there’ll be those people. Those people who’ve decided they’d rather not cross the line and would prefer you didn’t either – they sprinkle in a little doubt, withhold a little encouragement, and step in the way.

Then there’ll be that inner voice. That inner voice that’ll remind you you’re not that special and things like that are for other people. (What are you thinking?)

Then there’ll be the work. The work that’ll be the real challenge that some people never face because of the false challenges from those times, those people, or that inner voice that keep us from trying (and bouncing back).

But there’s the line.
And it needs to be crossed.
And you can cross it.

It’s up to you.

(Which side will you choose?)

__________

How to Cross the Line…

Choose to commit. Make the choice to improve your chances to go beyond mediocrity. Approach the things you do with the intent to deliver / succeed / serve.
Work hard. Good things are rarely easy (cheap). Real effort and attention are the fundamentals behind everything. (There are no quick fixes.) Earn your results.
Focus. Eliminate distractions. Minimize exposure to negative people, thoughts, and things that don’t serve your intent.
Bounce back. Learn from your mistakes and challenges and remember your choice to cross the line.

Not easy, but simple. (And it needs to be done.)

Tuesday Scramble

2010-06-08T12:22:00.000-07:00

June 8th, 2010

"You don't need to learn from mistakes; You will continue to make them. Better to learn how to handle mistakes once they occur."

Another 5 mile run day. Feeling good and ready for some good running on vacation.

Had a great conversation with my brother Gary over lunch regarding future Plans & Goals for Fitness 121. Exciting things!

"Live the life you want to live, it's the surest way to BE Happy."

Thoughts on Monday

2010-06-07T12:35:00.000-07:00

June 6, 2010

When a problem arises, seek the "opportunity."

What you fear (only) holds power over you for as long as you resist it.

5 mile run today - feeling a little tired from yesterday.

Thinking of my Naples Home today - getting closer every day!

I'm 'car-less'; my lease ended today and I have no idea what I want to do?

"It's easy to succumb to negative thinking. After all, everyone else is doing it. But then again, not everyone seeks to live the life they desire, some even live a life of no desires - rather they seek to exist. That's not the life I choose, and therefore not the life I expect."

Some question or doubt that our "expectations" have anything to do with our "outcomes."

What do you think?

-Frank Pucher

No Time Like Now.

2010-06-06T14:05:00.000-07:00

Currently reading "The Magic of Thinking Big."

Another one of those ' Your Life is a Result of Your Thoughts' kind of books. Actually, I read quite a few of them, and to be honest I'm a pretty happy guy. In fact, most people (including strangers) offer questions like "are you ever in a bad mood?"

This morning after some coffee and some mind wandering, I got to thinking. "Is it all BS?"

Positive thinking? Can it really make a difference? If so, how much?

So, I'm putting it to the test. Rather than reading about it and thinking about it, starting today -I'm going to live it.

"365 days of Positive Thinking."

"When is a good time to start thinking positive? Next week, Next Year, or Right Now?"

Stay Tuned.

Comeback Profile

2010-06-02T14:48:00.000-07:00

Aside from my increasing cupcake consumption, I am feeling good about my training comeback.

Been building my running base nicely and even ran a TEST on the Treadmill to measure my HR at various speeds (results: not to be revealed).

Working backwards I'm eyeing a Marathon in January, a 1/2 Marathon in October and a couple of 5k's this summer.

I'll probably add some other events to the menu as "competition is always the best workout!"

On the strength training side of the moon, I've become a big fan of the TRX. Probably due to the efficiency of my workouts on it. After a 5, 7, or 10 mile run I just don't want to be spending another 60 minutes 'lifting weights' and setting up benches and props.

My flexibility has always been pretty good but lately I've stopped stretching almost completely. Instead, I've been doing a lot more Foam Rolling. The 'Experts' say it's better than stretching for preventing injuries and increasing Range of Motion; I Agree!

I've got a little R&R (Running and Reading) planned for Naples next week. I think it'll be time for me to 'Toe a Starting Line' when I return. To my fellow 40yr old's and a few 'Young Punks' -

"Get Ready."

I've never finished a run and thought, "that was a waste of time."

-Frank Pucher

The 3 V's of Life

2010-05-18T03:59:00.000-07:00

The 3 V’s of Life

The Victor – Lives life with passion and authenticity. Always wanting to help, contribute, inspire greatness in others. A leader of life..especially their own. Lives a life of love not fear. Supports, creates and constantly gives back..always seeing the best in and of all situations. Problems are seen as opportunities to elevate your life.
The Villain – Poisons the well. Always negating, criticizing, rational-lies-ing other human beings. The glass isn’t half empty..there’s NO glass. Crushes dreams of others. Cynical, conniving, close-minded but very persuasive in disseminating negative, self limiting propaganda. The destroyer’s of life and human potential. A gossip.
The Victim – Never getting a break. Things always happen to rather than for them. Only existing through life rather than creating and living one. Dark, mundane, negative self-talk, purveyors of the impossible and you’ll never. The shadow people – Never living life outside of their circumstance. Followers and complainers. Low energy souls.

* These 3 roles are not mutually exclusive, each of us (at some point) play these roles in our lives. The role we Choose or Play (as Shakespeare mentioned) is our choice. As we become more aware of the role we play; we begin to understand that: "life is less about what happens to us and more about how we relate to what goes on around us."

3 Tips for Better Running

2010-04-29T05:14:00.000-07:00

3 Tips for Better Running

By: Frank Pucher

"I've never finished a run and thought, THAT was a waste of time."

My education into running began in the fall of 1983 as a freshman in high school. With no background in the sport and no knowledge of how to prepare, I suffered many last place finishes including a few DNF's.

Through the guidance of some great coaches and my commitment to becoming a student of the sport, I began to enjoy better results and eventual praise. By the end of my senior year I was a MVP and a Champion.

At 17 years of age I discovered something valuable:

"Running is a metaphor for life. Sometimes things go well-Sometimes they don't. Your accomplishments are usually the result of your efforts and talent is a poor substitute for hard work."

I used these lessons throughout my Collegiate Athletic career. Again, I learned through failure which led to a higher level of education and accolades.

With (arguably) my best performances behind me I have taken to educating runners of all levels and abilities. My clients include: 1st time runners, Boston Marathon qualifiers, High School State Champions & Division 1 Athletes.

While the lessons learned over the last 25+ years are too numerous to list, there are 3 that I feel are the most significant to mention.

1. Be Consistent. An athlete that engages in a less than optimal program consistently will usually derive better results than one who trains with great precision infrequently.

Simply put: I would rather have an athlete run 3-4 miles each day than have them occasionally "interval train" or "do hill repeats" or "a long run."

2. Drink More Water. Of all the nutritional gimmicks people subscribe to, this one is often neglected by athletes. Hydration is essential for optimal performance and recovery. Most athletes and people are dehydrated. This leads to slower recovery between training and a less than optimal athletic performance.

Simply put: You don't drink enough water.

3. Avoid Injury. You can't be consistent in training or perform at an optimal level if you physically can't perform. Most distance runners will suffer an "injury" at some point. The reason is seldom due to an accident or is it impact related. Too often the cause is classified as an "overuse" injury. Really? Why don't babies get "overuse" crawling injuries? I have long believed that our injuries are the result of us not being structurally strong, stable and flexible.

Unfortunately, running is a sport that is slow to evolve regarding it's view on strength training. Too much emphasis still remains on movements such as the Leg Extension, Biceps Curl and the Abdominal Crunch. All safe movements but ineffective in developing a stronger more stable athlete. My clients don't train to be stronger runners, they train to be stronger athletes - who run!

Single-leg and stability exercises should be a part of any serious running program. Even the stretching that most runners perform isn't as effective as they believe. Too much emphasis on flexing the lower back and stretching the hamstrings, too little emphasis on foam rolling the Facia and stretching the Psoas. I advise my clients to use a Foam Roller as a part of their everyday routine.

Simply put: Lifting Weights is OUT. Strength Training is IN. Stability is Sexy and Facia is the Future.

The above tips will help runners of all abilities. If you should have specific questions on my suggestions, feel free to contact me @ Fitness121online.com

Frank Pucher is an Elite Level Fitness Professional and Run Coach. His facility Fitness 121 Personal Training was named "Best Exercise Studio" in New Jersey by NJ Monthly Magazine.

He is certified by The American Council on Exercise & The Cooper Institute of Aerobic Research.

A Friday Workout

2010-04-23T12:38:00.000-07:00

I had a 2hr workout with Chris Adams today. We started with a leisurely 8 mile run in 1hr.

We both felt good during the run but began to wease and cough from all of the pollen shortly after stopping. Definitely not a look for people to take up running!

Chris: "My eyes, they're so RED and I can't breath." Me: "I feel like I'm coughing up a lung!"

After we stopped our dramatics we got inside and down to the rest of our workout.

Alternating Lunges x 24 - Face Pulls x 10 - Pushups x 12

Deadlifts x 8 - TRX Rows x 15 - Overhead Press x 15

Single Arm DB Carry - Core Ball - Pike (core series)

Afterwards, I said to Chris "if we were professional athletes this would be our day everyday." To which he replied "True, but then I couldn't go eat the Veal Chop and drink a bottle of wine for lunch!" I replied "Suckers!"

Moral of the story: Love what you do and why you do it. Everything else is just good fortune.

-Frank Pucher

I've never finished a run and thought "that was a waste of time."

Another Health Care Rant

2010-04-22T16:29:00.000-07:00

Despite new insurance regulation, three ongoing problems continue to hold up our health care system.

1. Disease Care
First, most people don’t really use health care. Instead, they rely on disease care. The current system waits for disease to appear, then uses expensive drugs and therapies to treat the disease. The fact is, most diseases are preventable – from cancer and heart disease to Alzheimer’s and all those mechanical injuries of the back, knee, hip and other areas surgically treated with artificial joints and other surgeries. Treating end-result symptoms and ignoring the causes of disease is the real epidemic.

2. Who Dictates Care?
More than ever, the new program will encourage millions more people to rely on others to dictate their health needs. This includes the government who has numerous programs (Medicare, Medicaid and others), insurance companies (who dictate which doctors and what therapies you can and can't have) and others, including employers who dangle insurance policies (that you pay for directly or indirectly).

In addition, lobbyists for the insurance industry, pharmaceutical companies and other product and service sectors in “health” care keep making it easy to be covered by insurance, get prescriptions and buy the latest over-the-counter drugs.

I’m not opposed to drugs or surgery, or even insurance. I’m opposed to how they are used and abused. This includes using expensive, high-risk remedies as a first approach to treating common disorders that typically respond to more conservative, much less expensive but high quality care that usually comes with little or no side effects.

Am I Covered for That?
Too often, patients are willing to take a drug, have a surgical procedure or even participate in a radical experimental therapy before other more conservative and even effective options are available – because their insurance will cover it.

Here’s a common scenario. Bob goes to his doctor because of knee pain. The doctor recommends surgery; after all, Bob chose his own therapy by picking a surgeon from the list of health care professionals covered by his insurance. The doctor comforts Bob with the fact that he’s covered for the procedure. I recommend more exercise therapy for his minor problem. But his insurance won’t cover it. Bob chooses surgery at 10 to 20 times the cost, but has no out-of-pocket expense. I’ve experienced this type of scenario many times in my years as a fitness professional.

3. Who’s Responsible for My Health?
Are most people willing to take care of themselves? That’s a difficult question to ask, and unfortunately, most people are not even willing to ponder the answer. Certainly, some people are not only willing but are succeeding in taking care of themselves, by eating well, exercising, controlling stress and toxins, and other features associated with being responsible for their own health. This is the real meaning of prevention (screening for disease is not).

Only when we’re taking responsibility for our own health can we truly prevent illness and disease, and develop and maintain a higher quality of life until we die.

In being responsible, we most easily avoid being trapped by insurance companies and government programs willing to cut us open when it’s not really necessary, by food giants selling us foods that slowly kill us, and force us to visit doctors we don’t necessarily want to see (while avoiding those we prefer).

Our health is in our hands, but too many have let go while grasping for the illusion of health care. The new insurance overhaul just ties their hands even more. There’s no free lunch, although the insurance environment offers one that promotes heart disease, cancer and other debilitating illness.

What to do? Buy your own lunch – choose your food wisely & exercise more days than not.

That’s what I do.

-Frank Pucher

Opinion on Boyle/NSCA

2010-04-17T07:33:00.000-07:00

Recently one of the most sought after presenters in the Strength & Fitness field (Mike Boyle) was banned by the NSCA (National Strength and Conditioning Association) from speaking at their events. Boyle has spoken at their events for years and the ban came as a surprise to many.

While I do not have 1st hand info on the reasoning by the NSCA; I was asked recently of my opinion as to "What happened?" Here was my reply:

Jeff.

I don't have a horse in this race so I'm pretty un-biased. I have looked at "both sides" of this STORY.

Here is my take on this:

Mike Boyle has openely and honestly spoken to his likes/dislikes on TRAINING for years. I won't say he's been unfair to collegues who'm he disagrees, rather he's voiced his difference of OPINION. The NSCA has their TEXT and MANUAL and view that as the BIBLE. Mike has begun to question the BIBLE. He's not encouraging AETHIESM, but rather that his BELIEFS are perhaps evolving faster than the written word. I think what has happend is that the NSCA has begun to ask "How can we explain that we have a guy (Boyle) speaking at our conferences that disagrees with our text?" Additionally, "He (Boyle) offers an opinion on training that differs from other speakers/presenters at the same (our) conference. How do we explain all of this?"

Their answer: Remove the controversy!

Does the NSCA reserve the right to remove speakers that don't agree with their research and findings? YES

Does the NSCA reserve the right to ensure that their speakers are not contradicted at their conference? Perhaps

Does the NSCA have the right to be critical of a person (Boyle) when he goes 'off the reservation' and no longer aligns with their principles & ideas? Absolutely.

So who is at fault? Is anyone at fault?

*JC Santana is no longer presenting at IDEA or Perform Better, etc. His reason: "Conferences have become less about educating and more about selling." Long Story short: I AGREE!

JC also said "Don't believe anything that anyone tells you. Not even me." Meaning: Think for yourself!

Boyle says often "This is just my opinion. In fact anything written, studied or spoken is simply someone's opinion." Meaning: Think for yourself!

I feel that by only allowing voices/opinions that follow their BIBLE; The NSCA has sent a message "Think only what we tell you!"

I'll not call it censorship, I call it the end of progress. "All great truths were once considered blasphamous." I find myself leaning on the side of Boyle, a man I respect as much as I may disagree wth him.

That's the beauty of our "ART" Jeff, it's not science. Science is the tool of our EVOLVING "Art."

-Frank Pucher

How Much Exercise Do You Need?

2010-04-14T10:36:00.000-07:00

When talking AEROBIC exercise there is a correct answer. This comes from Dr. John Ratay who conducted his study on the HEALTH Benefits of AEROBIC exercise. These benefits include:

Lower Blood Pressure
Improved Cholesterol
Cancer Risk Reduction
Reduction in Alzheimer Disease
Improved Memory
Elimination of Anti-Depression Medications
Many Others

The prescription for years was a generic 3 times a week for 30 minutes. "More if you want to lose weight."

The Revolutionary Prescription is based on Body Weight (BW). Actually, BW x 8 equals the number of CALORIES (energy) you need to expend AEROBICALLY on a weekly basis to attain the benefits of the exercise.

For example: A 150lbs. person is required to burn 1200 calories weekly. That's 200 calories a day for 6 days. Or 400 calories 3 times a week. It doesn't matter! Hit that number.

Those calories counters on the cardio machines do mean something. They tell you how close you are to getting the HEALTHY body you seek.

It stands to reason that a person weighing 300lbs requires more exercise than someone weighing 150lbs, right?

This is NOT a plan for weight loss. It's for HEALTH benefits. You can hit your CALORIE burn number and still not lose an ounce if you are consuming too many calories. You can't starve yourself to the number either, you need to do the work. Calories burned is another measure of work done.

So do good work. Body Weight x 8. Get strong, Get Healthy, Get Moving. NOW!

-Frank Pucher

A Recent Visit

2010-04-08T12:18:00.000-07:00

Love it! Thanks Frank. It was so cool getting the chance to see your first-class facility. Let me know if you ever need anything. You're a star!
Blessings,

Troy Fontana
2009 Finalist (PFP) Personal Trainer of the Year

Author of "Climb to The Top"

Owner Fontana Fitness

(775)331-6918

www.FontanaFitness.com

Thank you Troy! You represent the BEST of Humanity and your visit was awesome.

-Frank Pucher

MM Challenge Week# 1

2010-04-05T12:41:00.000-07:00

My MasterMind TEAM decided to have a little 6 week challenge. (Get in World Class shape over the next 6 weeks, by training hard and eating right.) It sounds simple enough. We are to email each other our 'workouts' each Sunday for the upcoming week.

As a guy who tends to 'go with the flow' such structure isn't easy for me. However, a loyal teammate I am and a competitor most definitely!

Here is my "Schedule" for this week.

Monday: 40 minute run w/ TRX Circuit

Tuesday: 60 minute run

Wednesday: 5 mile Marathon Pace Run (MP)

Thursday: 40 minute run w/ Heavy Lifts

Friday: 60 minute run

Saturday: 1hr Bike w/ Cable Core Workout

Sunday: 60-90 minute run

I will be sure to get some extra sleep this week also, as I've been pushing the mental motor as of late. My nutrition is actually pretty solid (except for yesterday!) I could probably/maybe sip a little less VINO w/ dinner, maybe? I think? Perhaps? I'll think about it!

-Frank Pucher

Always an Itch to Scratch.

2010-04-01T13:06:00.000-07:00

Congratulations!

You are confirmed as a registrant for the 2011 ING Miami Marathon!

As a registrant of this event, you will also receive newsletters each month from US Road Sports & Entertainment of Florida, previously PR Racing with news and information on the ING Miami Marathon and Half Marathon and other events produced by US Road Sports and Entertainment. This will not be sold or given to any sponsors or partners and will only be distributed by our staff.

Have a safe and happy training and we will see you on January 30, 2011!

* I haven't raced a Marathon since 2006 and I've never placed in my age category, but I still believe "I'm damn good at any age." Especially in a 40 year old body!

-Frank Pucher

I've never finished a run and thought, "That was a waste of time."

Best Exercise Studio

2010-03-26T09:59:00.000-07:00

Many congratulations have come our way over the last several days. New Jersey Monthly Magazine has hit the mailboxes and Fitness 121 has been named "Best Exercise Studio."

A interviewer from NJ Monthly asked me "What do you do differently from most studios?"

My answer was simple "We're not focused on making 'deals' or 'sales'; We're focused on making people Better!"

She asked me about our training. "What do you have that others don't?" I replied "Great Fitness Professionals who create a great EXPERIENCE; not just give a workout."

I explained that every gym/studio has machines & dumbbells and balls, etc. What we have done is eliminate the machines and anything else that encourages people to move in a way that is not benefiting them. The Lat Pulldown isn't making you stronger. Neither is the Bench Press or the Leg Press for that matter. Sure, we still have people push and pull with resistance. They jump and run, they reach and flex, extend, rotate and stabilize. They sweat and feel GREAT when they finish. It's not about making someone TIRED.
It's about making people feel better than when they walked in. I've never found a machine that did that, but I have a TEAM of Fitness Professionals do just that EVERYDAY!

"Best Exercise Studio" in New Jersey. Yes we are!

-Frank Pucher

NJ's BEST!

2010-03-22T14:52:00.000-07:00

About 10 years ago I had shirts made for the staff that read New Jersey's Best. It was my intention then was to create the Best Fitness Studio around. A place that was made up of Positive Energy and Proper Exercise; a place that emphasized Proper Movement and not just a bunch of Exercises; a Home where our Clients are Family and my Staff was my TEAM.

It took a while to get here. Some mistakes were made and some success was had. 10 years of working and learning and building and growing. Today it became official:

New Jersey Monthly Magazine presents the BEST OF NJ.

On behalf of my TEAM at Fitness 121. "Thank you" to all of our Clients for Voting. We thank you for allowing us to be the Best Part of Your Day, Every Day.

-Frank Pucher

Getting Ridiculous

2010-03-22T12:29:00.000-07:00

Another sad attempt to focus on something "new" rather than on what WORKS!

This could prove beneficial should you find yourself riding your bicycle with a couple of bungee cords strapped to your hands!

Silly me. I still keep my hands on the handlebars.

-Frank Pucher

5 Actions for an IMPACT Year!

2010-03-16T06:18:00.000-07:00

My 5 Things that I WILL make happen in 2010.

1) 200 hrs of PT/Pilates sessions @ Fitness 121. This is NOT an intention but a WILL!

- Action steps: Lunch & Learn Talks, Running Club Speaking, Better Advertisement, Better Training, Overall Evangelism!

2) Strengthen my Homelife/Marriage-Relationship.

- Action steps: In bed & off computer by 9:30pm. No "work talk" past 9pm. No "work talk" after 4pm on weekends. No "work talk" or "work reading" while on Vacation (this may be tough?)

3) Develop a World Class Mindset with regard to Business & Finances.

- Actions steps: Focus attention on Profitability, Cost controls & Branding. Speak to/Learn from "profitability experts".

4) Lead without title.

- Action steps: Host a MasterMind gathering here in NJ this Sept! Open to all groups- I will handle logistics.

Tentative Itinerary: Dinner @ Casa de Pucher, Hotel, A.M. workout >MM gathering @ Fitness 121 to discuss "Business/Goals", Dinner Out...more to follow!

5) Take care of self> Return (Commit) to World Class Fitness/Diet & Recovery.

- Action steps: Run 6x weekly, Strength train 2-3x & Better Nutrition Daily. (Drink More Water!)

-Frank Pucher

Some pics from last weekend

2010-03-15T06:32:00.000-07:00

It was a great trip to San Diego. Lot's of energy and clear thinking time. Since I'm back we have updated our website and began work on "Hibachi 70." Great things coming in the next few weeks.

Looking forward to Spring and the warmer days ahead. Next stop Florida then back to San Diego. Hang on my brothers - I'll be back!!

-Frank Pucher

Back from San Diego

2010-03-09T06:31:00.000-08:00

WOW.

An amazing weekend in San Diego. Energy-Passion-Tears & Excitement.

I can't possibly write about what we did.
It's like asking someone to write about "how to tie your shoelaces?" Nearly impossible!

I'll not mention each person who was there - but feel the need to say a few things about the people I most connected with.

Thank You to Todd & the Team at FQ10. An amazing collection of people who just exude a love for what they do!

Larry Indiviglia - (as seen in the NY Times!) Kudos my friend, you deserve that and so much more; you are 'the Rare Air' that's spoken of and you have many more recognitions still ahead.

Alexis Gaston - JustGetFitonline.com - You ARE the Tazmanian Devil! There is nothing that you can't do. Believe in yourself 1/2 as much as we all do and the sky is the limit. You ROCK Girl!

Mike Michaels - LivefitFormula.com - Big things coming for you brother. The truth is unrelenting and you speak it Mike. Reach for that BHAG. You can do it!

Liz Medina - MedinaFitnessStudio.com - I can apperciate the time, struggle and sacrifices you have made. Bravo for facing your fears and moving forward with your dreams. You are an amazing woman and I'm proud to call you my friend.

Kelli Corasanti - Studio8Fitness.com - You are an amazing friend, a mirror to possibility, and an enlightened soul. Your ability to connect with others (so easily) is a gift that you surely do not waste. Keep shining. The world needs more of your light.

I went out to San Diego with the intention of giving so much to so many. I did that but I can honestly say that I got back just as much (and then some).

I leave reminded that "Everyday is Game Day." Time to step up and play big.

-Frank Pucher

Cleared for take-off!

2010-03-03T04:05:00.000-08:00

I'm on my way to work for a few hours, a quick run/shower and then the Airport.

I'll be in San Diego for a retreat with 25 of the Best Fitness Professionals in the country.

My sharing time will be on "Hiring Great Teammates/Building a Winning Team."

I'm a combined excited and nervous.

1) I've never been to San Diego. Where am I going?

2) These are the BEST of the BEST.

3) How close is the nearest Starbucks?

4) I'm really in need of some sunshine and the weather out there has been super!

We are about to finish Hibachi "60" in a record 31 days! "Great Job" to my Fitness 121 TEAM.

I will blog more upon my return. Have a GREAT week.

-Frank Pucher

Breaking News:

2010-03-01T12:03:00.000-08:00

I was interviewed on Saturday by a staff writer for NJ Monthly Magazine.

Fitness 121 was named "Best Exercise Studio" and will be written about in the April 2010 issue. The truth is that this has been an intention of mine since 2000. In fact, I once had 'staff shirts' made that read "NJ's Best."

On behalf of the entire TEAM at Fitness 121. "Thank You" to our clients and friends that voted and spoke up about us.

As awesome as this news is; We're just getting started. Great things are coming in 2010.

"It's not just Personal Training; It's Fitness 121 Personal Training."

-Frank Pucher

Another 90 Day Wonder

2010-02-24T14:07:00.000-08:00

As a loyal follower of my blog, you know that I hold myself accountable 'in the light of day' with this blog. Unless of course you read this blog at night? Then I'm off the hook.

One of my favorite accountability tools is the 90 day wonder that I complete. It's a opportunity to mark what I've done (based on my intentions) and what I plan to do. Try it yourself, the results may surprise you.

Ask yourself 3 questions:

1) What have I done in the last 90 days? (all areas of life)

2) What is my biggest issue or obstacle?

3) What actions will I take in the next 90 days? (what will I do?)

Here is my current 90 day wonder:

1) What did I do in the last 90 days? (based on my last set of intentions)

Add another 20-30 clients hrs to our facility. DONE
- Hire a Pilates Instructor. DONE
- Market our "Golf Fitness Group Program." STILL WORKING ON
- Add another 2 Athletes to my "Run Coach" Program. DONE
- Schedule talk at ESU to Exercise Science Club. STILL WORKING ON
- Get our "In Action" shots on the BLOG. DONE
- Book my trip to San Diego this March!! DONE
- Sign-Up for Long Branch 1/2 Marathon. Train to Win my Age Group. NOT DONE
- Read: "The Greatness Guide" & at least 1 other book. DONE

2) What is my biggest issue/obstacle?

- Signing up for any kind of event (nothing is exciting, except IRONMAN possibly?)

- Need more "Mellow Yellow" Frank time to relax and visit friends/family.

- Managing the "growth" of our business.

- Budgeting my "time" better; Balancing all things while I'm at it!

3) What will I do/accomplish in the next 90 days?

- Visit San Diego and my MM Team.

- Sign up for 3 Spring/Summer Events.

- Free up some time in my schedule for "growth" business work.

- Train 6x weekly & Eat to Win (I accidentally typed Wine; clearly a Freudian slip!)

- Add another 20-30 client to our facility.

- Add 5 "duets" in our Pilates program.

- Contact ESU and schedule talk.

- Read 2 Books (TBD)

- Have dinner with my Monmouth County "family" 2x

- Get my bike fixed!

-Frank Pucher

3 Fitness & Health Tips

2010-02-21T12:39:00.000-08:00

Too often, the "fitness segments" on TV focus on complicated formulas for weight loss and impractical exercises for the general population. To make matters even worse the segment is usually limited to less than 5 minutes (as if that's enough time to educate a fat and unhealthy population.) Actually, it's more than enough. In fact, it's too much time; and to complicate for people to understand. And you know, people don't do - what they don't understand.

Allow me to give you 3 tips for better fitness & health.

1) Drink MORE Water: If you think you drink enough - You Don't. If you do drink enough; Congratulations you should. Water is the catalyst for your metabolism, digestion and recovery.

Without enough our bodies don't function as well as they are designed to.

Drink MORE Water.

2) Exercise Regularly: This is key. You will derive more benefit from a 'poor exercise routine' done regularly than a 'great exercise routine' done infrequently. Consistency matters. So no matter what you do, do it often.

3) Stand Up when Exercising: Your hips & spine are perhaps the 2 most important joints in your body; That is why the muscles that attach to them are referred to as "the core". When you sit down you eliminate the need of these joints to mobilize & stabilize. Over time this causes inefficiency in the joints - resulting in hip & back pain.

Do your arm & leg exercises from a standing position. Not only will you strengthen your hips & spine, but you'll add real strength to the "core muscles" that support them.

An added benefit is that the increased requirement to push-pull resistance from this position will burn more calories.

Reduce risk of injury. Get stronger. Burn more calories. What's not to like?

Stand Up when exercising.

By no means are these 3 tips going to transform you into Olympic fitness levels. They will however go a long way to improving your current fitness & health needs.

Email/Call me with any questions you may have. I can talk a lot longer than you can listen and I'm always ready to make my case.

-Frank Pucher

Just Breathe

2010-02-20T04:57:00.000-08:00

My day always has a little 'pop' to it when I've got a song in my head. You probably have had the same experiences (the kind of song that you play over and over on your Ipod when running?)

I've been singing and humming "Breathe" by Ryan Star the last 24 hrs.

"Take the world off your shoulders

And put it on me.

Breathe, just Breathe.

Let the life that you live

Be all that you need."

Seriously good song! I Think it may get some play on my long run tomorrow.

Enjoy the weekend everyone. Breathe.

-Frank Pucher

W I N

2010-02-18T13:43:00.000-08:00

What's Important Now

Lou Holtz - former football coach at Notre Dame and motivational speaker, emphasizes the importance of keeping this question in mind in order to focus energy on the one most important thing at a given moment. Most people try to do too much with too little focus and end up accomplishing next to nothing. Performers focus on priorities and concentrate their energies on the BEST things to do, leaving the GOOD things for another time.

W I N today and Create a great day!

-Frank Pucher

Focal Point

2010-02-17T14:39:00.000-08:00

After a little 6 mile run outdoors; I showered and joined my TEAM for some lunch. Gary and I were having a conversation about a friend of ours when I made the comment "this may be a good wake up call for them." To which Gary replied "they've had 4 or 5 wake up calls. The problem is that they keep hitting the snooze!" LOL

Meanwhile, The rest of our TEAM is working on their "Functional Training Specialist" exam booklets. Lot's of GREAT conversation amongst (is that a word?) them; regarding training, programs and the Why's & How's of what we do. Actually, a great follow-up to yesterdays meetings.

I'm starting to get excited about my trip to San Diego in 2 weeks. It's a chance for me to connect with some of the best and brightest minds in our industry. I will be discussing 2 subject areas.
1) Hiring TEAMMATES not Employees.
2) It's not about the Font.

It's not about the font is in essence a reminder or "wake up" to the fact that too many Professionals focus so much on looking impressive rather than being impressive. Focus more on the service and less on the sale. Focus on the work you do and not the FONT on your brochure or business card.
You'd think it's simple but I know people that spend hrs designing the 'perfect' business card and minutes improving their skills. Where is their time better utilized?

Think about that in your own life? At home, on the athletic field or board room - where are you spending too much time working on the font? Focus on what matters. Focus on what works. I could go on; but I'll save that for California.

"Focus on what matters-the rest takes care of itself."

-Frank Pucher

Plan your actions, not your results.

2010-02-13T05:23:00.000-08:00

Now is that time of year when runners tend to start looking ahead to next year. Though this is not entirely a bad thing, I personally feel that it's too soon for it, but who cares what I think, right? I'm not even sure I care what I think!

(The reason I think it's too soon for it is because when we look ahead all the time we tend to forget the here and now. Life isn't made up of a bunch of tomorrows; it is made up of the here now…this gift we call the present. And anyway, the future will soon be a thing of the past, so we must embrace the gift of today.)

Still, I don't think most of us think like I think (thank God). Most of us set our sights on things we can't always control, like those many tomorrows we take for granted and presume are coming our way. If you're in good health and don't cross the path of an inebriated driver it's safe to assume these tomorrows will arrive. But if you've done little with your numerous yesterdays and are doing less now today (by reading this drivel, for example) then what makes you think you'll achieve what you're hoping to accomplish tomorrow, or many tomorrows from now?

You see, history allows us to learn a little about the future. Sure, we grow and learn and change and continue to dream (though dreaming is really just a form of planning), but for the most part, each year pans out like the last unless we do something about it NOW. We must take control of our future and indeed our "destiny" if we are to fulfill it, and that begins today, at this very moment. As it's been said, "Today is the first day of the rest of your life," so don't spend it resting on tomorrow's hopes; quit resting on your lazy laurels and do something NOW. And planning isn't that something. (If you're going to plan, plan actions, not results.)

The dictionary defines planning as the act or process of planning; designing a definitive purpose. So naturally, for the athlete, planning might come across as a good and necessary thing. Purpose certainly is. But planning is often just a way to feel good now without doing something now. It is often little more than an innate subconscious ruse acted out in order to keep us from acting out now. After all, planning relates closely to wishing. Remember, the tomorrow we are planning for today will not exist in this form when tomorrow arrives.

What's more, plans also have a way of destroying our ability to make decisions on the go and we might find ourselves sticking to them to the bitter end, when we should be implementing a course of action based on the realities that unfold "before" us. In this sense, plans are a good servant but a bad master. Perhaps, "It's good to have a plan for when things don't go according to plan?" Just don't over-plan and be enslaved to what may or may not happen. Let your life and your training enjoy some spontaneity and some adventure, and now is as good a time as any!

Before his death (obviously), John Lennon wrote, "Life is what's happening while you're busy making other plans," and truer words have never been spoken. So rather than "make" plans, no matter how elaborate their construction may be, why not just head out the door and go for a run? Who cares if it's snowing? Who cares if it's getting dark? Just go! You can plan for tomorrow when it arrives, because if you go do something today that wasn't planned, tomorrow's plans will likely need to be changed anyhow.

Remember, when they say "Seize the day," that day is TODAY.

-Frank Pucher

It's What

2010-02-09T03:55:00.001-08:00

Got me an early morning email from my friend Rick today. He always has some wisdom to spread.

"It is not what we eat but what we digest that makes us strong; not what we gain but what we save that makes us rich; not what we read but what we remember that makes us learned; and not what we profess but what we practice that gives us integrity."

This got me thinking "It's not what we TALK but what we WALK that determines our life."

-Frank Pucher

Live together Die alone.

2010-02-02T12:44:00.000-08:00

Caught me some questions like "where's the blog?" from one of my clients yesterday. OK Carol, here we go.

Friday had our Fitness 121 TEAM celebrating Hibachi 50. Along with Francesca's 30th B-day and Gary's 29th. It was our best night yet with Gary displaying his secret Hibachi knife skills. Joining us was our newest TEAMMATE "Doug" (starting February 9th).

My PC is on life-support so I scribble today from Fran's Macbook. We have so many things going on behind the scenes:

Gary & Lori (both) working on their Functional Training Specialist Course. Francesca was recently certified as a Lifestyle & Weight Management Specialist. Anthony & Rob are both doing amazing work along with Bobby who has embraced a "Spiritual Side" as of late.

I have been busy tweaking our website (not for viewing yet). We have some GREAT-GREAT photos from our shoot last week. This weekend is going to be quite busy as we are having the facility steam-cleaned and reconfigured.

My RunCoach clients have been busy also. Strength training, Foam Rolling and about to begin their Tempo Runs as they prepare for the NYC 1/2 Marathon on March 21st. My other Running Team will be entering the NJ Marathon Relay (I expect nothing less than 1st place!) Let's make this happen.

Many-Many 'Rumors and Rumblings' going on about a Reality Show about Personal Trainers.

Hmmm?? Why not us? Maybe Lori will be the next Snooki?

I'm sorry if this blog is a little all over the place. The truth is I'm 4hrs away from the season premier of LOST and my attention span is well 'LOST.'

-Frank Pucher

Great Weekend Everyone

2010-01-22T14:52:00.001-08:00

A great quote I found today:

"When it comes to eating right and exercising, there is no 'I'll start
tomorrow.' Tomorrow is disease."
I'll cut you a little slack. You can start MONDAY!

Enjoy the weekend.

Frank Pucher

Getting Ready For Tax Season

2010-01-20T14:00:00.000-08:00

Here is our CPA Jeff: "STRONG Enough to handle the toughest tax returns!"

Part of a great workout on his lunch hour.

What's Going On?

2010-01-15T15:02:00.000-08:00

Lost track of time this week. Work, Haiti, Run Coach, Evals, & fighting off a Cold.

We have much going on at Fitness 121 in the coming weeks. A years worth of goals just happening at once. Fitness 121 will be getting a fresh coat of paint in the coming weeks along with a little reconfiguring of our exercise equipment. (The Best never Rests!) Also, we are bringing on board one of the finest Pilates Instructors on the East Coast "Doug Saunders."

Doug Saunders Bio: Doug brings 10+ years of industry experience to Fitness 121. In addition to being a Topflight Pilates Teacher, he is certified as a postoperative Breast Cancer exercise specialist. He has spent the last 4 years teaching other Pilates Instructors as well as lecturing around the country on the importance of staying active after breast cancer surgery. He is an Instructor Trainer for "Pilates on 5th" in NYC; helping prospective instructors prepare for their exams. He is an excellent addition to our already outstanding facility.

There will be more details to follow but if you have ever wanted to try Pilates - 2010 will be the year.

"It's not just Pilates, it's Fitness 121 Pilates."

In other news we have been approached by one of the local Law Firms to provide Fitness Training & Wellness programs to their Partners & Associates. This is obviously very exciting as it allows us the opportunity to help other companies improve their TEAM.

Also, you may see quite a few more people running on the treadmills the next couple of weeks. I am coaching 7 new people to run the NYC 1/2 Marathon on March 21st.

Finally, we are in the planning stage of starting our 1st ever "Biggest Winner" contest.

A 6 week weight loss challenge made up of teams of 5. The winning team will win (split) $2000.

Details to follow-Stay Tuned!

Great Weekend Everybody.

Frank Pucher

Interested in Commitment?

2010-01-07T06:52:00.001-08:00

"There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permits. When you're COMMITED to something, YOUR ENTIRE BEING ACCEPTS NO EXCUSES... ONLY RESULTS!"

"Kind of like the difference between being involved and committed. In 'bacon & eggs' the chicken is involved BUT the pig is committed."

All this talk has got me thinking breakfast! Create a Great Day Friends...

Frank Pucher

Make 2010 The Best Year Ever

2010-01-02T05:45:00.000-08:00

To our clients and friends:

Happy New Year. Fitness 121 is committed to making 2010 your best year ever. We are going to 'hit the ground running' this week. Located at the front desk is a bowl with an Inspiration on it. After your 1st workout of the New Year, please pick one and keep that as your Mantra for the year.

Inspiration is one of the greatest gifts one can give. Inspiration ignites the soul, stirs the mind and compels the body into action. Ultimately, inspiration forces you to break the chains of your current perceived limitations enabling you to create your best self.

We hope this gift brings you the very best of everything in life, the greatest of health, happiness and the passion to live inspired. Thank you for being a part of the Fitness 121 family.

Again, Happy New Year.

-The TEAM at Fitness 121

Running Through My Mind

2009-12-28T14:19:00.000-08:00

I went outside for a run today to clear my mind and prepare for tomorrows teleseminar. I'm being asked to discuss "My Biggest Lessons of 2009 and The MUST do things for 2010." It seems like a pretty straightforward question. However, this will be LIVE and recorded for replay to some of the best fitness professionals & entrepreneurs in the country; I want to bring my A-Game.

As my run progressed I went into "think/dream mode" and came up with the following:

My Top 2 or 3 lessons of 2009.

1) Maintain a Positive Attitude: - Things won't always go according to plan. But you do "bring about what you think about." Expect the 'Best Possible Outcome.' When things go wrong, seek the upside & discover the lesson in the adversity. This is NOT an easy thing to do. But it's a learned skill like anything else of value. We started off 2009 down 30+ clients from 1 year prior. We were hemorrhaging money and morale was at an all-time low (much of this was beyond our control.) I knew that there was no 'quick fix' for these issues, it would take time; but an adjustment in attitude was something WE could control & it's impact could be immediate. It was and it brought us back!

2) Go "All-In" - When things where looking bleakest it was gut check time "Do you REALLY want this?" or "Are you willing to walk away?" The answer was a resounding NO! I believe in our business 100%, so that's what I put in. I re-invested 100% of my 401k savings into Fitness 121. If I didn't believe in my vision & my teams abilities then why should anyone else? I went all in and have no regrets. I didn't TRY to make my business work. I MADE my business work. "Having the STRENGTH to SUCCEED requires the COURAGE to fail."

3) Write it down: - "A person of action will always beat a person of ambition." Everyone wants to win. But a person who formulates a game plan and then takes action on that plan is more likely to win than someone simply "hoping" to win. I've always been a goal setter. I learned early that the act of writing out my goals and referring to them frequently brought me success more often than not. We write down our HIBACHI 10 people and keep it visible for our team to see. This has absolutely made a difference in our awareness and adherence to our plans.
No matter what your goals are, they need to be written down to help bring them to life. "Where attention goes - Energy flows."

**Bonus- Stop trying to be perfect. "Don't let perfection become the enemy of the good." There is never a PERFECT time. Enough MONEY. Right Moment. Etc. (Raising kids, Starting a Business or Training for IRONMAN.) Sometimes, the best plan is READY, FIRE, AIM.

** Be honest with yourself: Do you have the skills to do the best job you can? Do you have the right team to take your business where it needs to go? Are you using a screwdriver when what you need is a hammer? I discovered that last year -I didn't have the right team in place to take our business to where it needs to go. I also discovered that I'm becoming less of a trainer- I'm becoming an Evangelist and 'Fitness' is my Religion.

We had many successes in 09' - We gained 45 NEW Clients since March 1st! Our greatest annual % growth EVER. We were voted "Runner-Up" in the category of 'Best Fitness Center' but named the "Top Personal Training Center." - We GREATLY increased our customer service and overall facility ENERGY; one of the best holiday cards we received was from a client who wrote "Thanks for making it all FUN!!" I loved that. - Our TEAM is the tightest that we have ever been in 15+ years. In 2009, we took a huge step towards my goal of becoming a "world class" Personal Training Facility. The "Mayo Clinic" of Personal Training if you will.. - Our HIBACHI 10 incentive has been AMAZING. We changed our hiring process. - I was selected to join 15 of the Top Fitness Professionals in the Country by Todd Durkin in his Mastermind Group!!

The Top 2 or 3 things (Must Do) for 2010.

1) Pilates Instructor: - The fastest growing thing in our business. Pilates! You'd think it was new? Francesca is an amazing instructor (at least that's what everyone keeps telling me.) Since, I don't do Pilates, I asked Fran "what do you do that's so great?" She replied "I don't stick to such a traditional format (as many instructors do), I don't try to make the client fit the movement, I make the movement fit the client." Sounded good to me and obviously everyone else who tried it. Fran went from 4 to 24 Pilates hrs this year without us advertising PILATES!!!
We also need to start looking for another Personal Trainer (unless we find a Pilates Instructor who does Training also!?)

2) Maintain Team Motivation: - We made great progress this year but we need to maintain that "and then some." We need to continue "Education and Development" programs. I am considering signing my entire team up for the "Gravity Personal Trainer Course" by EFI SportsMedicine. I think this could be the next thing in our business?

3) Promote our Business through more Organic means: - I need to give more talks to groups, schools & companies. I need to Evangelize our philosophy and facility. Our advertising works, our promotion is adequate but we need to spread the word through "Direct means and interaction." This is the essential piece in our marketing: We are LEADERS in our industry (Fitness Education/Programming) and it's essential this year that we make the leap into making these events happen.

*What's the most important thing for us in 2010? We need to take MORE action on all of the IDEAS that ME & EVERYONE else "talks" about!
2010 will be the year of "Making Things Happen."

- Frank Pucher
(Not bad considering it was only a 6mile run!)

Six Weight Loss Tips for 2010

2009-12-24T06:52:00.000-08:00

Six Weight Loss Tips to Get Off the Diet Roller Coaster in 2010

Losing weight and keeping it off is a favorite topic of conversation at this time of year. Weight loss and getting in shape top the list of New Year’s Resolutions! While we rush around enjoying the holiday’s festivities, we are already thinking about the diet we will begin come January 2nd. There’s one big problem – diets don’t work.

Family, friends and the media talk about the new diet that promises success, the pill, tea, or shake that burns fat, or the newest exercise trend that is supposed to burn more calories than any other. It is a topic often charged with emotion, and leaves many feeling confused and frustrated. The thought of trying once again to lose weight is depressing and exhausting. However, once you really make up your mind to focus both your heart and head, the science behind weight loss is really not that complicated. You need to eat less and move more. See if any of these tips can energize you to kick the quick fix approach and finally get real about losing weight.

1. Stop dieting. If you want to lose weight permanently, you need to stop the on, off again, diet roller coaster. Stop searching for the newest, latest and greatest diet fad. Think healthy, not thin. When you begin eating healthy foods, and minimizing junk, not only do you feel better, but also the weight usually takes care of itself.

2. Find the food plan that works for you. No diet or exercise plan works for everyone, and there are no "magic bullets" or quick fixes. When successful weight maintainers are asked which food plans work best, most say they created the plan they could live with. For some that might mean focusing on smaller portions, for others eating six small meals a day, while still others eliminate all refined sugars and white flour. The bottom line is, if you eat less and move more, the weight comes off. Only you can determine the food and exercise plan that keeps you feeling satisfied and healthy, and brings results.

3. Overcome your barriers to exercise. Not only do studies show that exercise increases the likelihood of weight loss, but a critical difference between maintainers and those that regain lost weight, is their commitment to exercise. Experiment with different ways to exercise, and find what is enjoyable for you. If you do not like health clubs, invest in home exercise equipment or videos. If classes are not your thing, try sports clubs such as biking or hiking groups. Rediscover the activities you enjoyed as a kid. Ice skating, dancing, or joining an adult soccer or volleyball league, are all great ways to build exercise into your life.

4. Add more activity to your daily life. Remote controls, on-line shopping, video games, cordless phones, and so much more modern technology allows us to move less and still accomplish what we need to. The result is we burn less calories than our parents and grandparents, and it is going to be even less for our children. Deliberately finding ways to add more activity to your daily life can really make a difference in the total number of calories you can burn every day. Take the stairs instead of the elevator, park your car further from the entrance, walk to your co-workers office rather than emailing, take a walk after dinner rather than watching TV. The choices are as vast as your imagination.

5. Be good to yourself. You are a wonderful person with many attributes, talents, and gifts to offer the world. You are not the number on the scale. Weight is just one area with which you feel challenged. Do not wait until you lose weight to show the world your beauty, and to nurture yourself. Taking care of yourself makes you feel better emotionally and builds self-esteem. Dress the best you can no matter what weight you are at, get a fashionable hairstyle, treat yourself to a massage for every five pounds you lose.

6. Enlist the help of professionals if you need it. If you know in your heart of hearts, that you are doing everything possible, and you still cannot lose or maintain your weight, see your doctor. Not often, but sometimes there is a medical reason for weight gain. If you are really not sure what constitutes a healthy diet, a few sessions with a registered dietitian or a great nutrition book can give you the information you need. When your exercise program is not getting you the results you want, a consultation with a fitness professional or working with a personal trainer may be the answer. And if it is motivation, self-sabotage, lack of support, or just feeling overwhelmed by the whole process, a wellness coach can guide you to create the vision and plan that will work for you.

So the next time you find yourself amongst friends and the discussion turns to weight loss, surprise them all. Tell them you have decided to never go on another diet, and you have never had such great success!

-Ellen G. Goldman, M.Ed.

Sweat The Holidays

2009-12-18T13:47:00.000-08:00

It seems everywhere you turn - people are surrounded by negativity, stress, sadness, and reminders of what we don’t have or have lost. Things like relationships, family, animals and sometimes even ourselves. This week I was bombarded by phone calls from clients saying “I just can’t think about getting into the gym, I have so much to do and no time to do it." Some explained that this time of year makes them "stressed and that they might as well let 'working out' go till after January 1st." My reply to them is "NO YOUR NOT!" I explained that "once you are here and I get my hands on you and we start moving you'll know that this is the best thing you can do did for yourself." So they did! They came in and forgot what they were stressing about (fight/work/etc.)

That's why it is so important to incorporate movement into your life. Life is about movement and movement brings life. By keeping to your exercise/workout schedule you are doing your body good. What feels better than that? I know that when I'm feeling crummy I go for a run, do some Pilates, or strength train. That little time I allow myself enables me to think clearer and feel better.
Remember, often the stress we feel is the stress we bring upon ourselves.

-Francesca Pucher

One Size Doesn't Fit All

2009-12-16T13:19:00.000-08:00

The other day I was sitting in my kitchen enjoying a nice cup of coffee with Frank. We were talking about how great all of our sessions have been and yet how 'what we do as fitness professionals' gets thrown to the side or completely misunderstood. We were also watching the news at this time and they were about to have a segment on how to get Heidi Klum’s 'Butt' with trainer David Kirsh. We were looking at one another saying "just what the American people want to know about." "Not how to start an exercise plan, but how can I get her butt?"

Although I happen to love Heidi, she gets paid millions to shake her 'butt' down the runway. Most women do not. The segment begins and the anchor men and women (in suits and heels) are getting ready for the Butt Workout (really). Out comes trainer to the stars David Kirsh with his book to plug and 2 exercises "everybody should add to their program to get a butt like Heidi." As he is talking the news people are joking around with him and by time he gets to the exercises 10 wasted minutes have gone by (we timed it). He demonstrates the 2 must do exercises and they are the Platypus squat and then Platypus squat with side kicks. WHAT? These are some of the most impractical exercises I have ever seen. Why not just do a regular squat? (Which is hard enough for most people to do with proper form.)

Although the exercise is creative, my point is that it doesn't help the majority of the people exercising or wanting to start. I deal with clients everyday that have orthopedic issues and I would never have them do that. Would you David? I don't do those exercises and I am pretty fit. The whole segment was a joke. We should be spending more time in the media discussing REAL exercise and wellness. Instead, we show squats in our suits and heels and call it "quality air time." Maybe that is why there is an obesity epidemic and we are totally unfit as a nation. We make fitness out to be a joke and sell a workout that does not work for everybody.

-Francesca Pucher

Back to Basics

2009-12-10T16:18:00.000-08:00

No video content today. Just the (raw/real) ramblings of a guy who thinks he's at day#1 of a cold? If so it'll be my 1st one in over a year!!! SOB. Someone did this to me!

I'll know more tomorrow, maybe a good night's sleep will do the trick?

Things have been very busy at work (which is a good thing) with new evals each week and great sessions happening "each client-all day-every day." To be honest, as we come to the start of the holiday season and the close to the year, I can't not think back to all that's happened in 2009.

We started the year with Francesca running a 3:39 marathon and qualifying for the Boston Marathon (an absolute UP moment for her and I as her coach.) Privately, I was spinning inside as we made necessary staff changes and dealt with a falling economy. February, brought us to the IDEA Conference and the APEX of my concerns about the future. My 401k was 1/2 of it's all-time high, my property taxes just went up. We had clients who were unsure of their $$ thus didn't renew their sessions. It really was the perfect storm both personally & professionally.

However, in February I also came to meet Todd Durkin. Todd has been called a "Legend, Guru, Best Personal Trainer in America, Coach & Mentor." He's many things, but most of all he's "humble" and a (former) "Jersey Guy." He now makes his way in San Diego training the NFL Elite. We hit it off immediately & agreed to keep in touch. Shortly thereafter, Todd invited me to join his "elite" Mastermind Group. A collection of the best 20 Fitness Professionals from around the country. How could I refuse? This gave me access to the best and brightest in our business; the give and take exchange of ideas & issues was just what I needed!

March, April & May had me training for my IRONMAN. Work was picking up and our newest Trainer "Lori" was emerging as a Great Fitness Professional. I was increasingly optimistic about the future! We began a long and comprehensive search for another fitness professional to join what was now our "TEAM."

June introduced us to 9 applicants, 5 interviews, 3 follow up interviews, 2 finalists & 1 "Anthony Lopez." I'll simply say "Anthony is an OUTSTANDING Fitness Professional" he has been more than we hoped for.

July. For me personally, IRONMAN. 22 years, 13 hrs & 57 minutes. What more can I say? I saw a goal to completion; that's more than most! Professionally: We were ROLLING!

In August, September, October we were performing significantly GREAT-GREAT sessions. We were always GOOD at what we did but NOW things were different. We ALL were GREAT Fitness Professionals. There were no "weak links" on our TEAM. We all knew it too - which only made us better each day. We were pumped! I took out an Advertisement in the Suburban Essex Magazine. The Ad Rep came to meet with me and walked into our facility. She looked around and said "WOW, this is really nice!!" I replied with thanks and began to explain what we do.

She tells me about the "Best of Essex Awards" and how we should be nominated. We ask our clients to nominate us and they do. Next thing you know; out of 100 nominees, we are a top 10 finalist. Perhaps the biggest "change" this summer was the awakening of Francesca's talents. Perhaps, stirred by a dinner we shared with Todd in August? She began devouring books and ideas; quickly she became a very-very different person. Someone with supreme confidence in herself and he abilities. No longer was she "my wife" but now she was 'Her own person.' Maybe-just maybe, I was a good influence?

November & December. We are named the "Runner Up" in the category of "Best Fitness Center" in Essex County. But we are the TOP Vote in the category of "Personal Training Studio."

Out of 100 others and all larger than us in #'s "I'll take it!" THANK YOU to all of you that voted!! My brother Gary (also my business partner) has been AMAZED at the difference in the last year. He comments on how much more energy and positivity their is in the facility along with the increased TEAMWORK we all have. For Gary to say it says much (as he clearly is the more reserved of us two!)

In addition to the great things going on at Fitness 121. We have exciting things going on "outside."

I will be speaking this March in San Diego at a (Invite Only) Conference for Fitness Professionals. Additionally, I will speak at my former college ESU to the Exercise Science Department.

Francesca is going to a photo shoot this Saturday in NYC to get some media shots for her guest spots on FOX News & CNN Headline News as a "Fitness Contributor." (It's a long story, but obviously an exciting one!) I will let you know when she is on!

As we approach the New Year, I wish to thank those who read my BLOG. It is for you that I scribble this dribble. For those of you that are our clients: Thank You. I promise you - that 2010 will be the BEST YEAR yet. We have some exciting things going on: Pilates, Golf Fitness, Nutritional Consultation, Life Coaching and More. Also, in need of BIG "Thank You" are Bobby, Rob & the rest of the Fitness 121 TEAM. You guys are simply awesome and our success is the direct result of your efforts and passion. Thank You!!

To all the rest who find my BLOG, I leave you with this.

"It's not just Personal Training; It's Fitness 121 Personal Training."

Happy Holidays to All!

Frank Pucher

Our Girls Getting It Done!

2009-12-07T15:27:00.000-08:00

"It's not just Personal Training; it's Fitness 121 Personal Training."

Lori getting ready for her Marathon debut in 4 weeks!

Francesca working on balance and strength.

With the run done, Lori finishes with some strength work!

Francesca training with good posture & technique.

"You won't just feel better, you'll BE better."- Fitness 121

Anytime of Day

2009-12-04T14:19:00.000-08:00

"It's not just Personal Training; it's Fitness 121 Personal Training."

The TRX Trainer. We have it, they don't. Come get some!

"You won't just feel better, You'll BE better."

Fitness 121 PM.

2009-12-03T04:59:00.000-08:00

"It's not just Personal Training; it's Fitness 121 Personal Training."

Stop by. Call us. Or Email us: Fitness121@aol.com for more information.

"You won't just feel better, you'll BE better."

Start Your Day

2009-12-02T06:35:00.000-08:00

"It's not just Personal Training; it's Fitness 121 Personal Training."

Stop by. Call us. Or Email us: Fitness121@aol.com for more information.

Fitness 121 in Action.

2009-12-01T15:03:00.000-08:00

"It's not just Personal Training; it's Fitness 121 Personal Training."

Stop by. Call us. Or send us an Email.

"You won't just feel better, you'll BE better."

About Us.

2009-12-01T06:13:00.001-08:00

Last month I was interviewed by Suburban Essex Magazine as part of the "Best of Essex" program. Here is the article: Not Just Another Day at the Gym.
You can click & zoom the article.

Thank you to Scott & Stefanie for an excellent article.

-Frank Pucher

Toys for Tots

2009-11-30T15:06:00.000-08:00

Between December 1st & December 18th we will be collecting toys at Fitness 121.

There are many-many families this year that are less fortunate;Please help us to give a child a nice holiday.
New unwrapped toys are needed for children of all ages. Toys may be dropped off at the front desk.

Fitness 121 has joined with the U.S. Marine Corps Reserve to collect & distribute these toys to children in our community this season. Please help us!

"We can do so much for those that are expecting so little."

-Frank Pucher & The TEAM at Fitness 121

A 90 Day Wonder

2009-11-27T13:37:00.001-08:00

* If you are 'stuck' trying to get "things" done. Try my FREE accountability program.
Answer the following questions (as many/few as you feel). I do this every 3 months and I wouldn't if it didn't work! For added POWER, email me your answers Pucher121@aol.com.
We can review this in 90 days and see what you did.
** This is HIGHLY effective, but only if you write it down keep it visible.
I have chosen to show all what I have done & will do. Will you join me?
-Frank

1. What have you accomplished in the last 90 Days?
- Added 25 client hrs to our facility.
- Started selling Body Balance Liquid Nutrition.
- Presented at the Essex County In-Biz Expo.
- Named "Runner Up for Best Fitness Facility in Essex County."
- Voted #1 "Personal Training Center."
- Was interviewed by 2 different publications.
- Named "One of the Top Personal Trainers in America" on Sept 19th in Red Bank, NJ.
- Rehabbed and coached several athletes to PR's and Award Winning Performances.
- Finished the Books: "The Monk Who Sold His Ferrari." & "Crush It."
- Coached/Mentored several Fitness Professionals & Students.
- Celebrated my 40th Birthday!!

2. What are your current obstacles, challenges, and issues?
- Finding my next "thing."
- Keeping my focus sharp.
- Motivating/Educating my TEAM.
- Cutting business costs without reducing our exceptional service and atmosphere.
- Time management: Training - Coaching - Speaking - Writing - Learning. Lots of hats, only so much time.

3. What are you going to accomplish in the next 90 Days?
- Add another 20-30 clients hrs to our facility.
- Hire a Pilates Instructor.
- Market our "Golf Fitness Group Program." TBA
- Add another 2 Athletes to my "Run Coach" Program.
- Schedule talk at ESU to Exercise Science Club.
- Get our "In Action" shots on the BLOG.
- Book my trip to San Diego this March!!
- Sign-Up for Long Branch 1/2 Marathon. Train to Win my Age Group.
- Read: "The Greatness Guide" & at least 1 other book. TBD

- Frank Pucher

No Time Like Today.

2009-11-27T06:08:00.000-08:00

Everyone is in a rush; no time to slow down and read, exercise, eat properly, take care of themselves or just sit and think.

I'm a problem solver (amongst my many talents) so here are some bullet solutions to life:

Stop watching so much TV; Read during that time instead.
Spend more time strength training than performing 'Cardio'; (if you are an endurance athlete this doesn't apply.) People lose their strength faster than they lose their aerobic capacity.
Drink more water than you do; Eat 2x the vegetables than you do; Sit down when you eat.
Start to take as much care of you as you do your car. It amazes me that people lease a car for 36 months and are meticulous about the quality of gas and frequency of the oil changes. Their body has to last a lifetime and they feed it garbage and give it little attention. "Checkup? Haven't had one in YEARS!"
Stare at the walls; Eat at the bar; Turn off the phone, email, and negative self talk for just 10-20 minutes daily. This reaps enormous benefits. "The quality of your life equals the quality of your thoughts" so think great thoughts if you desire a great life.

All of these suggestions may seem a little too simple. GREAT! You should have no problem using one today. Tomorrow, use another. It's your choice; It's your life. Make it GREAT!

-Frank Pucher

Giving Thanks

2009-11-26T06:07:00.000-08:00

Thank you:

- Francesca for being an amazing Wife & Friend.

- Corona for curling up next to me while falling asleep.

- My TEAM at Fitness 121 for making each day GREAT.

- The MM Group for allowing me to be a Teacher & Student.

- My clients who are friends; friends who are family; and family who have always been there.

- Happy Thanksgiving to all.

No matter how you spend your holiday. Get yourself to Fitness 121 on Friday to 'burn the bird'.....Thankfully, we will be rollin @ 6am.

See you there!

- Frank Pucher

Overheard Today

2009-11-23T08:54:00.000-08:00

Lot's of chatter about the AMA's, Jennifer Lopez's oooops moment & weekend restaurant reviews. New Moon (Movie) brings in $140 million opening weekend!?!?

On Saturday, Francesca was in NYC at SweetiePie Restaurant talking to a FOX News Producer about the 'Falsehoods' being displayed on TV regarding Fitness & Nutrition.

Great excitement and last minute food shopping for the Thanksgiving Holiday coming up.

We will begin our search for a Full-Time Pilates Instructor.

The GIANTS Win! & The JETS Lose...Better hold off on the Hall of Fame Ceremony for Mr. Sanchez.

Sweatshirt sales are insane, we will place the order next Monday!

Clients are still buzzing about the Meatloaf Diaries from last week...very-very funny.

-Frank Pucher