Albert K. Park

            The quality of your workout is influenced before you even walk through the doors to your gym. Believe it or not your training starts the moment you decide that you even want to workout. Your attitude towards your commitment, training, and the workout that particular day can set the pace for your results. So ask yourself, can you already tell what kind of workout your going to have before you’re even at the gym?

                        Okay, I know that this sounds like another self-motivational book or a Tony Robbins seminar but I am only bringing this to your attention because we can all so easily get lost in Bad attitudes. I’m talking about Bad attitudes like a teenager dealing with roller coaster hormones, pro active worthy acne, and a serious identity crisis. But unlike teenagers, we don’t have a parent, teacher, or coach to tell us to “Check our attitudes.” So, here is your chance.

            One of my favorite fitness coaches, Todd Durkin – trainer to Drew Brees and owner of Fitness Quest 10, says, “Your attitude can reflect your altitude.” Damn, isn’t that the truth. Your perception of your training easily effects how successful you are in reaching your goals. If you are dreading your workout and have to keep writing it down on your to-do list, chances are your progress is going to be suffering from a serious lack of results.

            Here are some ways to overcome bad attitudes..

                        For a lot of individuals, (men, cough, cough) commitment can be a scary thing. In fitness, this is no different. Everybody wants to lose weight, get lean, and look great but when it comes time to seriously commit, people quickly shy away.

                        Verbal commitments don’t count for much these days, I’m sure you have a sketchy friend who says they will always be there, if you don’t, you probably are that friend. I see the same dry verbal commitments in fitness. So, the first step to the right attitude for training is writing your goals down. Write it down the old fashion way with a pen and a paper. Yes, Microsoft word will spell check it for you but there is something about writing it by hand that makes it so much more official.

                        Another thing you should incorporate into this hand written document is “BE SPECIFIC”. Writing down I want to get in shape is not enough. Sit down with a cup of coffee and seriously think about what you want to achieve. How much weight do you want to lose, when do you want to lose it by, and why do you want to lose this weight are all great starting points for you.

                        This step is easy because the hard part of writing your goals down is over. Now, you need to put this piece of paper somewhere you can see it every single day. It’s not only going to be a reminder of what you committed yourself to but it’s going to be an attitude check system whenever you start acting like a punk ass teenager.

                        Just because you wrote your goals down doesn’t mean your going to remember them. It’s like that ab crunch machine you purchased on a TV infomercial that promised you a 6 pack in 3 weeks. It doesn’t work if it’s sitting in your closet, out of sight, and out of use. So make sure you put this attitude check system paper somewhere you can “REALLY” see it. I mean really see it.

                        Before you take this advice to heart I will share a small story to put the main idea into perspective. I used to always run into this guy at the gym I worked out in college. He was a nice guy but every time I talked to him he rambled on about how he was trying to bulk up and hit PR’s on the bench press and bicep curls. His rant was endless and made me want to shoot myself in the face. So when I say tell people about your goals, I want you to tell people in the less annoying way possible. Don’t be the douchebag at the gym everyone goes out of their way to avoid.

                        By telling your friends and family about your goals, you are creating a personal accountability circle for yourself. The next time you see them, if your not ranting on about your fitness goals all the time, they will probably ask to see how your training is going. I am always adamant about doing something I said I was going to do and when people know about it, I go out of my way to get it done fast.

                        We have all heard “Have a positive attitude!” all our lives that a lot of us are desensitized to the intention behind the overused coaching slogan. In fitness, it’s not just having a “positive” attitude but an attitude that is serious about training and seeing real results. This has truly been the secret to my results. Ice cube said it best in this case, “Check yo’self before you wreck yo’self!” 

                                     When a group comes together to achieve a common goal, each individual increases their chances at getting closer to achieving their ambitions. In fitness this couldn’t be truer. Group training stretches far and wide including: military forces, professional sports teams, and even chemotherapy patients all train together. The group dynamic offers such key elements to becoming successful in obtaining your goal; I can’t believe that people still train alone. It’s like seeing somebody with a box Nokia cell phone playing snake, (I loved that game by the way) it’s just outdated.

                        I remember in college my friends and I headed down to Mexico for spring break. (Don’t judge me) As we walked the streets in search of any kind of cheap alcohol, it seemed as if every single business was promoting this club called Iggy’s. Being the 19-year-old testosterone raging college males, we instantly got excited. That night we walked into a giant club, only to see 15 people. The place was deserted and we were heartbroken and vowed to never return.

                        The next night we sifted through a huge crowd on our way to the beach in search of, yes you guessed it, alcohol. The line was so huge that we had to ask what the hell was going on, it turned out that the line was for none other than club Iggy’s. We were confused but immediately got into the line deserting our plans for the beach. With some 2000 people packed into the club we found out that Young Buck from G unit (again, please don’t judge me) would be performing. The night was epic.

                        The level of fun, performance, and effort you put into an activity or workout can depend on the atmosphere. Training in a group that shares the same fitness passion that you have can provide an environment ideal for intensity and obtaining results. The difference can be as drastic as Iggy’s with 15 people in it and Iggy’s with 2000 people + Young Buck.

                        Are you competitive? If not, maybe it’s time to try it out. I see athletes hit performance levels they never could have ever dreamed about when they are competing. It’s inevitable to not compete a little when you are training in a group setting. Don’t think of it as who is the best but how can I push myself and others in my group.

                        The easiest person to convince is you! Imagine coming home after a long day at work after your boss just chewed your ass out and all you want to do is grab a beer or glass of wine and sit. You know you need to go to the gym but you want to sit on your ass. Finally, you tell yourself that working out can wait until tomorrow. Pattern repeats throughout the week.

                        Not going wouldn’t even be a choice if you had a training partner or group you were suppose to meet at the gym. Accountability is something that we all need in many areas of our lives and finding people who keep us chasing our goals is vital to our success.

                        Safety is first. A lot of trainers and gyms will share this rule, rule #1 don’t get hurt. When your hurt not only does it suck but it means that you can’t train anymore. By training in a group you have the valuable asset of a spotter if not multiple eyes watching you all the time. I don’t know about you but the more people making sure I don’t get hurt, the better.

                        Numbers 1-4 are all great but number 5 is what it all boils down to. If there are no results then there is no reason to even be in the gym. Training in a group straight up produces results. You push harder, stay consistent, and see results. Get in a mother freaking group. 

                 After a couple days of research, eating with a woman and reading about women’s diets I have compiled a list of awesome foods. This isn’t a list for a hardcore diet or a body builders meal plan. These are foods for real women who live in a real world and want to see real results. It’s not all about “skinny bitch” starve my ass off diets or 40 day grape fruit juice cleanses. It’s about educating yourself on healthier choices and improving the quality of your life.

            So, the next time you swerve into a drive through or reach for those chips, think about your next workout. Your nutrition can directly influence your performance in your workout. Every training session is an opportunity to make yourself better and every time you eat can control the quality of that training session. Read through this pile and know what your going to eat before the next time you go workout.

                        Not all fat is bad and if you want to burn fat, you have to eat some quality fat. Try this cholesterol lowering power monounsaturated fat in order keep your body strong and pain-free. Studies have found that low fat diets weaken muscles and joints so try eating just a few slices a day to boost fat for you.

                        Carbs? Yes, carbs. With protein focused diets flooding the diet scene people forget that when you eat can be just as important as what you eat. Take in this complex carb prior to an intense training session. The complex grain will provide you with a slow digesting steady flow of energy instead of a one-punch sprint.

                        Remember when your mom told you to eat a banana for potassium and to prevent cramping, well she was right! Bananas are packed with nearly 400 miligrams of potassium and can help with muscle cramping. You can also eat a banana to load up on carb-fueled energy, a banana can contain up to 20 grams of carbs, which is as much as 2 slices of whole wheat bread.

                        This is a great way to get in some energy, protein, and keep the stomach feeling easy. Have you every skipped out on a meal before working out in fear of getting an upset stomach? Yogurt digests quickly and can offer you that quick punch of energy.            

                        Raw carrots pack a huge punch as an ideal snack. These complex carbs have the ability to provide energy to muscles and potassium to control blood pressure. Best thing is that a half-cup is only 35 calories.

                        Cereal is not just for breakfast anymore! Researchers have found that consuming a bowl of this complex carb mix with nonfat milk 60 minutes prior to working out has the ability to provide you with the perfect exercise fuel. Look for cereals containing muscle building protein and complex carb energy.

                        Low levels of iron and zinc will lead to a zap in your energy. Chicken or turkey has the ability to deliver both of these vital elements into your system. They are a low fat option to get iron, zinc, and b vitamins that women need in their diets.

                        Albert, did you say chocolate milk? Yes I did! Milk is a lot more than just calcium and strong bones. It has the ability to give you a lot of energy while keeping the calories low. Chocolate milk has a unique ability to deliver calcium, vitamins, and minerals just as well as a post workout shake. Drink this yummy drink to help replenish muscles.

                        If you’re big on texture like me, this one may be challenging but there are too many benefits to ignore this power food. For a ½ cup serving, low fat cottage cheese can contain up to 14 grams of protein, 75 milligrams of calcium and 5 grams of carbs. If you need a protein boost, this is the perfect snack.            

                        Urinary tract infections don’t stand a chance if your consuming the proanthocyanin packed fruit. Consume these dried before or after your workout to aid with energy and recovery.

                        Egg yolks are packed with lecithin, which is crucial for brain health. Make sure to gets these protein packed items in early in the morning too boost brain function when you need it.

                        Digestive problems call for fiber and Flaxseeds are there to deliver. Try ground flaxseeds to regulate your digestion and keep you healthy. They contain both soluble and insoluble fiber that will continue to keep you from running to the bathroom during your workouts. That just sounds like it sucks.

                        Hummus is no longer for hipsters, go green activists, and sorority girls. This is a protein rich, complex carb, and unsaturated fat that packs a mean punch for staying healthy. The fact that it is usually made with olive oil, which contains vital fats for fighting breast cancer and weight gain, also helps. Time to jump on the hummus bandwagon.

                        My mom preached about vitamin c day in and day out. Well, she was right again. Thanks mom. 1 orange contains 75 milligrams of vitamin c, more than enough for what a women needs each day. Plus, they are easy to carry around and smell good when you peel them. Sorry, I am all about the small details.

                        Help spare your glycogen stores during a workout by snacking on some peanuts before training. The fats from this small snack will help fuel you with high energy so you can put forth a 100 percent effort when your training. Take advantage of the fact that they also contain high amounts of protein as well!

                        When I say potatoes, I mean baked or sweet potatoes. Not mashed potatoes smothered in gravy. If you are looking to make sure your muscles perform properly and you are able to stay hydrated, try taking in this electrolyte balancing food. It is loaded with potassium and sodium that will maintain fluid balance. Skip the gravy.   

                        Have you ever complained about your midsection and how that is the only place you can’t lose weight. Look no further! Recent studies have shown that the monounsaturated fats and omega 3 fats found in salmon help lessen abdominal fat. Damn, I think it’s time to start eating more salmon.

                        If you are looking to gain lean muscle and tighten everything up, this needs to be on your list. This actually should be number 1 on your list. Whey protein is packed with amino acids that play a crucial role in building and recovering muscle. Also it digests fast and gets to muscles fairly fast, allowing you to recover and go hard again the next workout.