Functional Training

Motivation

Food

Functional Training Tip

By Robert Orr 

If you are like most Americans, Thanksgiving is about giving thanks, spending time with family or friends, football and food. Large quantities of food--overeating! This weeks Functional Training focuses on getting rid of the extra calories taken in. Sounds easy enough. Ha-Ha!

Ridding yourself of extra calories doesn't mean hours on a treadmill. In fact, we will focus on only 10 minutes guaranteed to stoke the fire and get the calories burning.

Alternate these 2 exercises in 1 minute intervals for 5 repetitions:

Don't have a kettlebell or dumbbell?

Using the same time intervals and repetitions  try this:

One last thing, remember to pace yourself so that you have enough energy for the entire 10 minutes.

Barriers to personal growth and development

By Robert Orr 

My first inclination is to say that barriers to personal growth and development are time, money, social class and opportunity. The barriers I have listed are only barriers if we let them be. They are more or less excuses. The biggest barriers to personal growth and development are desire and perseverance.

How many people have you known in your during your lifetime that have said, "Some day I'm gonna...(You fill in the blank)?" How many of these people have ever done that? The answer is very few.

It is easy to sit back and criticize the over achievers in society and very difficult to take a step into unknown territory and really stretch our horizons. Face it, it is down right scary. What if you fail?  

The rewards for taking the step are  highly rewarding in many ways. Regardless of success or failure, we grow every time. Success bears the reward of confidence. Confidence enables us to challenge ourselves to a point further than we have ever gone.

What does failure bring? Failure enables us to grow even more and have more positive traits to show when we fail. One of the traits gained from stumbling a little is humility. It is a very healthy and powerful trait to have in our toolbox.

This brings us to perseverance. The difference between those who succeed and those who do not is people who succeed keep attempting to succeed even after failure. Successful people use failure to educate themselves on what not to do. On subsequent attempts at a goal, they are armed with the lessons of past failures and a little humility.

Change up your flavor: Broccoli

By Robert Orr

Face the facts, eating healthy means reducing flavor; I mean fats. This often leads to eating the same things, the same way over and over again. It doesn't have to be like this.

Let's take broccoli for example. Broccoli is a staple in many people's diets. If you aren't eating broccoli, you should. Here's why. Broccoli is one of the dark green vegetables that is packed with vitamins and minerals necessary to sustain a healthy body. In fact eating broccoli is like taking a multi-vitamin. Broccoli also provides powerful anti-oxidants that promote healthy cells vital to body function.

Don't worry about serving size, eat as much as you want.  Broccoli is an effective filler. I like to fill half of my plate with broccoli leaving only the other half for the rest of the meal.

Broccoli is good raw or steamed.  These two methods retain the nutrients you want. Eating broccoli consistently using these methods can get bland quickly.  Here is a tip to add some pizzazz to your broccoli.

Before adding to the steamer, add a teaspoon of dried basil to the broccoli. When you are ready to serve, garnish with a little fresh basil. 

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