Hope everyone has a fun day and night and is with friends and family as they take a break from sound nutrition  and indulge into a bit of sugar.

I guess you would  expect me to have some words of wisdom as to how you can be healthy on the day of candy .

Well my words of wisdom is enjoy. Simply enjoy.

There is so much going on in the world right now . We will soon have a new president "thank goodness" and at least for me , these holidays  I want to dive back in tradition and just be .

Give me a mini bag of M & M's or a Almond Joy , I am ready. We all deserve a break when possible so we can recharge & re focus for a very powerful and world changing  2011.

For  me after Halloween the rest of the year fly's bye, and blink its the new year. Also my kids are @ the perfect age for trick or treating so I am soooo excited to share the tradition with them.

My wife and son decorated these pumpkins in the picture . I could not believe it. I think they are  so cool  so I posted it for us .

All the best in health and Happy Halloween ,,,, Boo !!!

Full entry | posted by Gregory Joujon-Roche in Motivation
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He is a sure fire way to bring affluence, abundance and health into your life: 

I am blessed to live on the beach. When the surf is flat, which - to us surfers - is way to often, I fill my cardio void with a long, early morning beach run.

Every run, 100% guaranteed, I came across garbage that someone left on the beach or which has floated on to shore.

It sickens and saddens me to see the current conditions of Southern California beaches... anyway positive, positive - that is a different post entirely...

Anyway, I always take a small, mini trash bag with me and make it a point to fill it up before the end of each run.

So, after doing this for a while, I started correlating the performance of this ritual to the type of day I had - how the rest of my day went on these beach run days - and I began to notice that, amazingly, so many good things happened, good things just seemed to just come together on these days.  Also, on these days, I noticed how outside support just seemed to be there, to materialize, regardless of the situation, when I needed it.

So, I decided to take this "ritual" a couple steps further. First, I started running in silence - no music, just the ocean and my breath for focus - while picking up trash here and there.

Then, I  would think of and set an "intention" @ the beginning of my run - something like the hope that an important meeting would go well, or if one of my clients needed some support for a serious doctor visit, that it would go well, or if my son had a big day @ school, that it would go well, etc., etc.

The results were nothing short of MIRACULOUS.

It's truly amazing the energy that you can establish and channel - not only into your life, but also into all of our lives - with a little focus and by giving back:
- "exercise for your spirit"
or what I call
- "the definition of good luck".

Here is what I want you to do:

• Take a friend, loved one, or go out alone and find some nature - be it the beach, park, woods, - you get the idea - just try to get away from traffic noise.
• Take a small trash bag and walk, jog, or hike.
• Now, before or in the beginning of your workout, create an intention - it can be as small or as big as you want.
• Focus on it for a little bit, then release it to the universe and bring you focus to your breath and the beautiful surroundings.
• If some trash pops up along the way, grab it - don't think about it or judge it - just put it in the sack and move on.
• Now near the end of your workout, during your cool down - I call it the "reflection stage" - re-visit your intention with some conscience thought energy, then let it go again with no expectations and get on with your day.

You will personally feel so centered, so good, so purposeful!

It's a really great way to exercise all of our spirit  and we all will feel it, believe me.

Only good things can come from it - so, give it a try and watch the global shift take place .

Again, as always, let me hear from you: try this and tell me what you think?

All the best and again, thanks for all the support.

Full entry | posted by Gregory Joujon-Roche in Cardio , Mind and Spirit , Motivation
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OK, it's early January and the excuses are already flying in.  "Greg, I simply don't have the time!"  I am sorry, but I don't believe that!

For those rare few out there that are that busy, my heart goes out to you and I hope you can find yourself again in the near future with some big life adjustments.  That's what the New Year is for, right?  Life adjustments?

I am tired of excuses, just stop already.  I have a crazy, crazy day with my family.  I also have to work with a secret client and have a meeting with a bank that I can not get out of.  Of course, still hung over from doing Disneyland with the kids yesterday.  Fun, but totally exhausting, let me tell you!

So then last night I say "OK, where can I find that tiny sliver for myself?"  I go to talk with my wife.  "Babe, I need 35 minutes in the gym.  Where in our day can this fit so I can still be there for you today?”  Well, we figured it out and it's right now.  11:30 to 12:05 and I am punching out this blog right now, from the bike.  Then, I will do sit-ups and biceps and then I am gone.

I am already feeling so proud of myself from making this commitment. Keep it rolling, right?  Keep it rolling, whatever it takes.  Even if you have 20 minutes, take it and don't blow it off.  It is these exact small moments that are your support system and foundation to your life.  Yes, it's that important!  If you don't commit to these small moments then you slowly drift away and the excuses start flowing. The body starts breaking down, little aches creep in and you add it to your list of limitations. Finally, a nice cloud of depression covers you, day to day.

Screw that! Life is too short, and we all deserve better!  And it's so easy to feel good my One Body, One Life family!!!!  Just do it!!!  Step up!!!!!

I am talking to you right now, find that time period.  I wish I could reach out through the computer right now and shake you with inspiration.  Come on, call to action everyone right here, right now.  Get out of your own way and show for yourself.

OK, a couple of simple tips:
Plan ahead and make sure you have a gym environment that you like.  It can be the local gym, your garage, or your local park.  Take the time to set up that sacred space.  That place that you can sweat, stretch, and totally be.  Then take the time you have and commit to it and fill it.  Talk to yourself.  “OK.  I have 45 minutes today!”  Schedule it in and maximize your time and your body. 

It's the catalyst to life, it's that important.  I could not survive without it, no way.  My personal training time gives me energy, clarity, confidence, patience.  The lists can go on and on.

The skeptics are reading this saying "Whatever, Greg!  Health and fitness is your life, it's different for you!"  Your right, it is my life, but it's not different.  It's enlightenment for all of us.  You’re just on the outside looking in.  I don't care what form of wellness you do, but do something.

OK, time is up.  Back to me, time to do sit-ups!

All the Best in Health!

Full entry | posted by Gregory Joujon-Roche in Exercise , Motivation
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Yesterday I told you to write down Super Intentions and Specific Intentions as a process for creating a plan and then I mentioned that you will start to feel resistance to your plan in the middle of writing it. 
Trust me it happens every time and totally expected.  This feeling is your self-commitment and inner truth coming out.
Let me explain: if you write down "lose weight", then getting more specific you would write down "exercise". Then, getting even  more specific, you would write down "go to the gym 5 days a week".

This may hit a trigger in you. "Can I really go to the gym 5 days a week?" you might say to yourself.

Might look good on paper, but far from reality.  Sure 5 days a week of exercise is great and  will help you lose weight, but if you can't  follow through on this commitment why write it down?  So, clearly  this is the moment of inner truth and establishing self-commitment.

Here is what you do: Feel it out. If 5 days a week, you know, is unrealistic then how about one day?

You might say to yourself, "oh, that's too easy - of course I can do that - I do that already.  I go twice a week". OK, then how about three? Or maybe four?  If you concentrate, you will feel the right number. In this case, it's three.  It's a realistic commitment that you can stick to and it should feel right.
Now that's the secret. Once you feel the right amount, stick to it.  You just made a commitment to yourself and take it seriously, OK?

MAKE IT LAW!!!!!

Another thing to throw in, as well, is make a commitment for only two weeks @ a time.

If any of your commitments need adjusting, just know it's only a two week commitment so you don't get overwhelmed and you are always moving forward.

So, there you have it.

Create your super intention and support it with specific intentions and so on.

Remember, as you go feel it out so @ the end you have a plan you can jump right into and succeed with.

OK, now that you have this plan in your back pocket . Go out and have a blast New Year's Eve.  Come midnight just listen to everyone and their grand plans.  Smile in the knowing that your plan is in place and your toast is simply to enjoy the moment.

All the best in health and Happy New Year!!

Full entry | posted by Gregory Joujon-Roche in Holidays , Motivation
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Hi everybody!
Hope your enjoying a little downtime and good times with friends and family.  New Years Eve is approaching and, of course, with New Year's Eve comes New Year's resolutions. 
Now, it's easy to blurt out some grand intentions for the New Year in between swigs of champagne, but we all now they fall short just as the hangover kicks in the following day.

Here is a sure fire way to  create and manifest a  New Years resolution that will stick.

First thing you want to do - well before the party begins, even the day before - is get some paper and a  pen.  Now, find a quiet place and really take a moment to write down your resolutions,  or as I call it , "setting your intention (or intentions) for the new year".

Now, intentions have two categories: Super Intention and Specific Intention.

Super intention is the big one:...I want to fall in love, I want to lose 25 pounds, or I want to walk on the moon.... Just write all the wishes, dreams, super intentions that come to mind down on paper. Have fun with it, the sky is the limit and a super intention is never to big.
After you feel you have a good amount on paper, your ready to get more specific.

What do I always say in my training?  THE MORE SPECIFIC YOU GET, THE MORE RESULTS YOU GET.  Simple phrase; huge impact.  So, look at your super intentions and see if you can narrow the list down to one, maybe two tops.  For example, you may have written down: quit smoking, lose weight, stop being so nervous, find a new job.  If you look at those entries closely, all those sub-categories are really saying "improve personal well being".  So, take the Super Intention of improve personal well being and now create specific intentions to support and create your Super Intention.

How?  Simple, just make another list. You will basically bring back some of your previous ideas and they will become your specific intentions. Example: lose weight, quit smoking, etc.

So, here you go, you are already mapping a plan and it will probably take less then ten minutes.

OK, now here is the good stuff - stay with me.
Once you have a pretty clear outline of your super intention and specific intentions, you now need to create  sub-categories with more specific intentions.  Example: two  specific intentions for losing weight would be: 1. Eat better or 2. Exercise.
Then,  sub-categories would be: 1. Specific diet and 2. Specific exercise plan ... and so on and so on.

Remember THE MORE SPECIFIC YOU GET... well, you know the rest.

Just keep repeating this mantra as you get more specific and create the blue print to your New Year's Transformation!!

Key Point: you will find that when you are writing you will start feeling.

What do I mean??  I will explain it in detail tomorrow...

Full entry | posted by Gregory Joujon-Roche in Holidays , Motivation
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Q:  No matter how much I work out I can’t get past a certain weight?  Why?

A:  This is a common question unfortunately.  I wish every one could work out, eat well, feel good, and easily obtain the body they have always wanted.  Unfortunately for me, I would probably be out of a job!  Anyway, this common theme is called plateauing.  The best solution is to write it down.  This means keep a journal of everything you eat and drink on a daily basis.  Write down what it is, how much, and what time of day.  Then do the same with your exercise.  What form of exercise, when, and for how long.  Once you have about three days of data you need to start breaking it down. It is pretty easy to see once it’s on paper. You’ll notice where you ate late or had a half hearted workout. Then your job is to fill the gaps or “cut the slack” as I say. This should solve the problem.  If this does not help then you need to get more specific with your daily routine.  Remember, the more specific you get, the better results you get!  This means, “OK, I need to loose weight and I am not.”  So you need to get specific on your diet and eat very smart.  You need to get specific on your training and just target exercise that burns fat.  “OK, but that’s still not working Greg!”  OK, then you need to get even more specific!  This means adjustments like no sugar after 5 pm or investing in a heart monitor for your cardio training so you maximize fat burning.
The point is, there is always an answer if you’re available and resourceful for the information.  Plateuing to me is a form of disconnects in the body, and it’s communicating that you need to listen to it and make specific adjustments.  Working out and being fit is a life long journey and these moments happen for a reason so you can grow and evolve along the way.

Full entry | posted by Gregory Joujon-Roche in Motivation
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I started this post yesterday and promised to explain the approach today.  I don’t want to get too “Guru Greg” on you, but here’s a list of how to handle this challenge.

During your warm-up period is a perfect time to check in with yourself.  This means, how is your body feeling?  Any injuries?  How’s your energy? What’s today’s workout going to be?  Now be aware of the the current track playing in your head?  During your check-in time is the opportunity to change the channel and drop any negative old tracks.  You do this by getting in touch with your breath as it relates to your warm-up.

For example, if you’re walking on the treadmill or starting a hike, sync your breath with your stride.  Try to drop your thoughts and focus on simply breathing and moving. Following the breath as it enters and leaves your body.  This moment is also a great time to plant an intention for your workout, to set the tone as well as the track for your session.  Finally, be clear by the time you finish your warm-up on exactly what the plan is for your exercise and execution for that day, be specific.

Now that you’re connected mentally and physically, you are warmed up on both levels.  Take this refreshed mental position or positive perspective into your session in the gym, your hike in the woods or mountains, your bike ride along the coast, or your business meeting in the afternoon.

As you’re in the process of your session, here’s some stuff to remember:

- Hold your positive perspective.  The more focused, connected with and aware of your body you are, the more specific you get.  The more in touch with your body you are, the more efficient your workout becomes and the more results you get or success you achieve.

- Remember to stay on track in your head as well as in your body.  If a stressful thought enters, usher it out the back door; it doesn’t serve you right now, “ bye bye see ya later “.  Return to the positive perspective, being present with yourself.  You want to feel your workout, not think it.  When the mind is clear your body responds.

- Following your session, save a few minutes for a cool-down, and let it be the perfect opportunity to check back in:  How did you do today?  What did your “track” sound like?  Was it cluttered or clear?  Did you follow your intention for your workout?  Did the old track force itself back into your head?  If so, what did you do with it? 

- Also check in regarding your exercise output.  Were you in your body?  Did you push yourself to the levels you intended?  This is a good time to simply observe without judgment and decide what you might do differently next time. This is the work right here, these are  the moments that separates a good body from a great body and basic health to radiant well being .

Now, set another intention – a super intention: 
For the rest of the day, try to stay in that positive perspective, to keep your track as relaxed as it can be.

Remember, this technique is a practice – that means it’s a process.  Be patient and kind with your mind and its tracks.

Full entry | posted by Gregory Joujon-Roche in Mind and Spirit , Motivation , Working Out
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“Track in your head” while working out brings to mind music, immediately.  But the track in your head plays an important role in keeping your training evolving and progressing. 
So many of us think about our lives and responsibilities or relationships or basically anything else we can find, in order to distract ourselves from what we’re doing while training.  Workout time however should be sacred time, your own time.  Don’t try to solve the problems of the world or your own during your session. 
Leave them at the door.  This is your time to focus on YOU.

It’s incredible:  If we’d all take a moment to listen to the track currently running  in our heads, we’d discover it consistently plays
the same track, at a high volume, in repeat mode. 
Believe it or not, your session can be a great time for you to clear your track, and put your inner dialog to work by physicalizing your mental energy.
You’d be amazed at how much energy, if redirected from your mind, will benefit your body.

So how do you do this?   

Check back tomorrow and I will walk you through the process of clearing your head.

All the best in health.

Full entry | posted by Gregory Joujon-Roche in Mind and Spirit , Motivation , Working Out
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Here is a summary of a post I did one year ago - let's roll it out again:
OK, all, we are now in the month of April, the first quarter of the year is over; let's get focused because summer is fast approaching - it’s your time to shine.
Here is a sure fire way to get you moving and motivated: the first move to fitness is to establish self commitment.  This means committing to this simple work out just three times a week for two weeks.
Think about it, say to your self "can I really commit to this for two weeks?".

If you answer "yes", excellent, but remember you just created self commitment and you must take this seriously because it is a promise to your self made by your self.
Please follow through - the benefits will transcend into every aspect of your life...

1. Ok, let's start you off by getting you to run in place. Count to a hundred - one count each leg - try to get you knee above parallel from the floor and squeeze your stomach at the same time.
2. Next drop down to the ground and slowly do ten push ups.
3. Excellent, then without rest, spring back up and run in place again for a hundred, but go for it let it fly as fast as you can!!!!!
4. Now catch your breath while you bend forward and breathe and stretch.  Let you arms hang long and stretch for five deep breaths, breathing from your toes to your nose.
5. Now back up this time old fashion jumping jacks for a hundred reps - "just do it" don’t think about it - go go go!!!!!
6. Now, without rest - back down to the floor and do as many push ups as you can, but count out loud as loud as you can and go for it.  This is you last exercise scream it out - go go go - don’t think, just do !!!

That’s it - you're done - stay on the ground and catch your breath, you might be aware of tightness in your body, honor that and do at little stretch and breath, relax, it’s over - well done.

If you can really go for it and commit, this should take no more than ten minutes and it will propel you into feeling strong and alive.

All the best in health!

Full entry | posted by Gregory Joujon-Roche in Motivation
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