Archive for fat loss

Farewell to the King

One of the true “giants” of technology, and one of America’s biggest icons, Steve Jobs of Apple Corporation died yesterday. The man who brought us many of the everyday technologies that we take for granted succumbed to what we can only assume was his long fight with cancer. Jobs, who was a college dropout, was the innovator of the iMac PCs and laptops, iPod, iPhone, and most recently, the iPad, with who knows how many more things that are yet to come. He was a true visionary, who wasn’t afraid to persue the creation of technology he would want to use, no matter what his detractors said. The results of that mentallity are clear.

I’ve always admired Steve Jobs, and his outlook on life. In his 2005 Stanford commencement speech, he summed it up in 4 words: “Stay Hungry, and Stay Foolish”. I’m posting the speech in it’s entirety in the hopes that you’ll recieve many or more of the “Ah-ha’s” I got the first time I heard it. It may just change your life.

I am honored to be with you today at your commencement from one of the finest universities in the world. I never graduated from college. Truth be told, this is the closest I’ve ever gotten to a college graduation. Today I want to tell you three stories from my life. That’s it. No big deal. Just three stories.

The first story is about connecting the dots.

I dropped out of Reed College after the first 6 months, but then stayed around as a drop-in for another 18 months or so before I really quit. So why did I drop out?

It started before I was born. My biological mother was a young, unwed college graduate student, and she decided to put me up for adoption. She felt very strongly that I should be adopted by college graduates, so everything was all set for me to be adopted at birth by a lawyer and his wife. Except that when I popped out they decided at the last minute that they really wanted a girl. So my parents, who were on a waiting list, got a call in the middle of the night asking: “We have an unexpected baby boy; do you want him?” They said: “Of course.” My biological mother later found out that my mother had never graduated from college and that my father had never graduated from high school. She refused to sign the final adoption papers. She only relented a few months later when my parents promised that I would someday go to college.

And 17 years later I did go to college. But I naively chose a college that was almost as expensive as Stanford, and all of my working-class parents’ savings were being spent on my college tuition. After six months, I couldn’t see the value in it. I had no idea what I wanted to do with my life and no idea how college was going to help me figure it out. And here I was spending all of the money my parents had saved their entire life. So I decided to drop out and trust that it would all work out OK. It was pretty scary at the time, but looking back it was one of the best decisions I ever made. The minute I dropped out I could stop taking the required classes that didn’t interest me, and begin dropping in on the ones that looked interesting.

It wasn’t all romantic. I didn’t have a dorm room, so I slept on the floor in friends’ rooms, I returned coke bottles for the 5¢ deposits to buy food with, and I would walk the 7 miles across town every Sunday night to get one good meal a week at the Hare Krishna temple. I loved it. And much of what I stumbled into by following my curiosity and intuition turned out to be priceless later on. Let me give you one example:

Reed College at that time offered perhaps the best calligraphy instruction in the country. Throughout the campus every poster, every label on every drawer, was beautifully hand calligraphed. Because I had dropped out and didn’t have to take the normal classes, I decided to take a calligraphy class to learn how to do this. I learned about serif and san serif typefaces, about varying the amount of space between different letter combinations, about what makes great typography great. It was beautiful, historical, artistically subtle in a way that science can’t capture, and I found it fascinating.

None of this had even a hope of any practical application in my life. But ten years later, when we were designing the first Macintosh computer, it all came back to me. And we designed it all into the Mac. It was the first computer with beautiful typography. If I had never dropped in on that single course in college, the Mac would have never had multiple typefaces or proportionally spaced fonts. And since Windows just copied the Mac, it’s likely that no personal computer would have them. If I had never dropped out, I would have never dropped in on this calligraphy class, and personal computers might not have the wonderful typography that they do. Of course it was impossible to connect the dots looking forward when I was in college. But it was very, very clear looking backwards ten years later.

Again, you can’t connect the dots looking forward; you can only connect them looking backwards. So you have to trust that the dots will somehow connect in your future. You have to trust in something — your gut, destiny, life, karma, whatever. This approach has never let me down, and it has made all the difference in my life.

My second story is about love and loss.

I was lucky — I found what I loved to do early in life. Woz and I started Apple in my parents garage when I was 20. We worked hard, and in 10 years Apple had grown from just the two of us in a garage into a $2 billion company with over 4000 employees. We had just released our finest creation — the Macintosh — a year earlier, and I had just turned 30. And then I got fired. How can you get fired from a company you started? Well, as Apple grew we hired someone who I thought was very talented to run the company with me, and for the first year or so things went well. But then our visions of the future began to diverge and eventually we had a falling out. When we did, our Board of Directors sided with him. So at 30 I was out. And very publicly out. What had been the focus of my entire adult life was gone, and it was devastating.

I really didn’t know what to do for a few months. I felt that I had let the previous generation of entrepreneurs down – that I had dropped the baton as it was being passed to me. I met with David Packard and Bob Noyce and tried to apologize for screwing up so badly. I was a very public failure, and I even thought about running away from the valley. But something slowly began to dawn on me — I still loved what I did. The turn of events at Apple had not changed that one bit. I had been rejected, but I was still in love. And so I decided to start over.

I didn’t see it then, but it turned out that getting fired from Apple was the best thing that could have ever happened to me. The heaviness of being successful was replaced by the lightness of being a beginner again, less sure about everything. It freed me to enter one of the most creative periods of my life.

During the next five years, I started a company named NeXT, another company named Pixar, and fell in love with an amazing woman who would become my wife. Pixar went on to create the worlds first computer animated feature film, Toy Story, and is now the most successful animation studio in the world. In a remarkable turn of events, Apple bought NeXT, I returned to Apple, and the technology we developed at NeXT is at the heart of Apple’s current renaissance. And Laurene and I have a wonderful family together.

I’m pretty sure none of this would have happened if I hadn’t been fired from Apple. It was awful tasting medicine, but I guess the patient needed it. Sometimes life hits you in the head with a brick. Don’t lose faith. I’m convinced that the only thing that kept me going was that I loved what I did. You’ve got to find what you love. And that is as true for your work as it is for your lovers. Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work. And the only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle. As with all matters of the heart, you’ll know when you find it. And, like any great relationship, it just gets better and better as the years roll on. So keep looking until you find it. Don’t settle.

My third story is about death.

When I was 17, I read a quote that went something like: “If you live each day as if it was your last, someday you’ll most certainly be right.” It made an impression on me, and since then, for the past 33 years, I have looked in the mirror every morning and asked myself: “If today were the last day of my life, would I want to do what I am about to do today?” And whenever the answer has been “No” for too many days in a row, I know I need to change something.

Remembering that I’ll be dead soon is the most important tool I’ve ever encountered to help me make the big choices in life. Because almost everything — all external expectations, all pride, all fear of embarrassment or failure – these things just fall away in the face of death, leaving only what is truly important. Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose. You are already naked. There is no reason not to follow your heart.

About a year ago I was diagnosed with cancer. I had a scan at 7:30 in the morning, and it clearly showed a tumor on my pancreas. I didn’t even know what a pancreas was. The doctors told me this was almost certainly a type of cancer that is incurable, and that I should expect to live no longer than three to six months. My doctor advised me to go home and get my affairs in order, which is doctor’s code for prepare to die. It means to try to tell your kids everything you thought you’d have the next 10 years to tell them in just a few months. It means to make sure everything is buttoned up so that it will be as easy as possible for your family. It means to say your goodbyes.

I lived with that diagnosis all day. Later that evening I had a biopsy, where they stuck an endoscope down my throat, through my stomach and into my intestines, put a needle into my pancreas and got a few cells from the tumor. I was sedated, but my wife, who was there, told me that when they viewed the cells under a microscope the doctors started crying because it turned out to be a very rare form of pancreatic cancer that is curable with surgery. I had the surgery and I’m fine now.

This was the closest I’ve been to facing death, and I hope it’s the closest I get for a few more decades. Having lived through it, I can now say this to you with a bit more certainty than when death was a useful but purely intellectual concept:

No one wants to die. Even people who want to go to heaven don’t want to die to get there. And yet death is the destination we all share. No one has ever escaped it. And that is as it should be, because Death is very likely the single best invention of Life. It is Life’s change agent. It clears out the old to make way for the new. Right now the new is you, but someday not too long from now, you will gradually become the old and be cleared away. Sorry to be so dramatic, but it is quite true.

Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma — which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.

When I was young, there was an amazing publication called The Whole Earth Catalog, which was one of the bibles of my generation. It was created by a fellow named Stewart Brand not far from here in Menlo Park, and he brought it to life with his poetic touch. This was in the late 1960′s, before personal computers and desktop publishing, so it was all made with typewriters, scissors, and polaroid cameras. It was sort of like Google in paperback form, 35 years before Google came along: it was idealistic, and overflowing with neat tools and great notions.

Stewart and his team put out several issues of The Whole Earth Catalog, and then when it had run its course, they put out a final issue. It was the mid-1970s, and I was your age. On the back cover of their final issue was a photograph of an early morning country road, the kind you might find yourself hitchhiking on if you were so adventurous. Beneath it were the words: “Stay Hungry. Stay Foolish.” It was their farewell message as they signed off. Stay Hungry. Stay Foolish. And I have always wished that for myself. And now, as you graduate to begin anew, I wish that for you.

Stay Hungry. Stay Foolish.

Thank you all very much.

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Sep
26

Physical (Mis)Education

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Is he the guys to teach health and fitness to kids?

Why does it seem like I see so many Physical Education teachers,
and coaches who don’t look the part? Now don’t get me wrong, I don’t feel like
every PE teacher and coach needs to lok like an NFL reciever, or a top ranked
MMA fighter. I do, however, feel that if we are going to employ someone to
teach health/physical fitness to our kids, they should AT LEAST look as if they
practice what they preach.

Seriously!

One thing as a trainer I don’t do is ask my clients to do anything
I can’t physically demonstrate. I can’t recall how many times I’ve walked into
an elementary school gym and witnessed an overweight PE teacher sitting giving
instructions. I’ve also seen waaay too many PE teachers eating at fast food
joints waaay to frequently. Getting 2-3 helpings in the lunchline at school
isn’t too uncommon either.

Let’s look at it another way.

Would you trust an obese personal trainer who eats fast food everyday, and never exercised to help you lose weight? How about a doctor who smoked to give you advice how to stop smoking? Or an attorney who is friends with the person you are sueing.

I think schools need to hold their PE teachers to a certain standard of physical condition to keep their jobs. Same goes for coaches.

C’mon, get yourselves in shape!

Am I off base here? Give me your thoughts below and let me know!

Hey, have you heard about my coaching program? Read more about it here. I’ll assume control of your fitness life and let you focus on other things like updating your social media, lol.

Chad Smith is a fitness expert, columnist, radio show personality who loves praise, and attention. Read this blog often, or you will severely damage his already fragile ego. You can listen his show, “Jumpstart with Chad and Kat”, co-hosted with his wife, Kat weekdays at 12pm est on http://www.ftns.co.

Categories : Blog
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Sep
22

5 Quick Fat Loss Tips

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5 is the magic number...

People frequently ask me for tips how they can lose fat fast. Most of the time, there really aren’t any short cuts to a lean, toned physique. Losing fat begins with a die hard commitment to a complete, systematic lifestyle overhaul.   Fat loss is a side effect of total health, so that has to be the main focus of your “campaign. However, if I were going to give a few hard and fast fat loss tips, it would probably look something like this:

1. Get rid of all the junk carbs in your diet. That includes everything from table sugar, fruit juice, all syrups,  white flour products, white rice, potatoes. These types of foods get converted into glucose (blood sugar) quickly, and send insulin levels through the roof, causing a large amount of these calories to be sent to the waiting fat stores. Replace these foods with high fiber, insulin stabilizing foods like whole fruit, beans, and non-wheat based grains like Quinoa, barley, and rye.

2. Eat better food. Local grown organic foods tend to have higher nutrient value than their trucked in, big market counterparts. More nutrients from higher quality food give your body more of what it needs to maximize every body system, including fat metabolism. Shop your local farmers market, or find a delivery service like http://www.skylinefoodsource.com, who will bring locally grown food to your door every week.

3. Move more. Add more activity into your day at every opportunity, like standing 15 minute of every hour at work, using stairs rather than elevators, parking farther from your destination, and doing some bodyweight exercises during tv commercials. This accumulated activity adds up, and can help tip the balance of the energy consumption/expenditure. Working more movement into your day in conjunction with better eating can be a real game changer.

4. Have some tea time. Studies show that having a little caffeine before your workouts can actually increase fat metabolism. Caffiene is cheap too! A cup of coffee is about $1.86 at your local coffee house, or you can brew your own. Additionally green tea is a great source of high power antioxidants which will help keep your cells nice and clean. Avoid the high octane energy drinks as they may contain potentially harmful combinations of ingredients.

5. Knock yourself out. Getting 5 hours a night of sleep or less per night may promote fat gain says recent studies. Getting consistent quality sleep of 8-10 hours per night is optimal for body fat regulation, and cell regeneration. Rest is one of the most ovelooked aspect of the fitness cycle. Don’t underestimate the power of of good 20 minute nap either. I’m the King of Naps, lol. Our bodies recover, and repair only at total rest, so get some sleep!

Hey, have you heard about my coaching program? Read more ahout it here. I’ll assume control of your fitness life and let you focus on other things like updating your social media, lol.

Chad Smith is a fitness expert, columnist, radio show personality who loves praise, and attention. Read this blog often, or you will severely damage his already fragile ego. You can listen his show, “Jumpstart with Chad and Kat”, co-hosted with his wife, Kat weekdays at 12pm est on http://www.ftns.co.

 

 

 

 

 

 

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“We have to go back!”

One of my all time favorite movies is the “Back To The Future” series. I love the idea of going back in time to change a few things in your life, then travel back to the future to see what the effects are. In theory, this sounds great. In reality? Might be better in the movies. But, sometimes it can be a good idea to revisit thing you haven’t really given much energy to, or you’ve “evolved” past.

So recently, I decided to “go back in time”, and revisit some of my old school bodybuilding training programs that have been on the shelf for YEARS. These programs are a detour from my current training philosophy you’ve heard me ramble on about forever, but I’ve found when you do the opposite of what you normally do, your body responds 10 fold. This is an experiment to see how my body responds, and what I should be doing more of in my training.

I usually train my total body every 48 hours, with an emphasis is maximum strength on the 3 major lifts: squat, bench, deadlift. Low volume, and more frequency is the name of the game here. Now for the “new” program, I am going to use a “bodyparts” program I patterned after several lifetime drug-free bodybuilders programs from the 90′s. I’ve modified the set/rep scheme based on my increased training knowledge, but the basic foundation of the program is still there. Note: all exercises are paired with an opposing movement exercise for balance (except squat and deadlift). It goes a little something like this

Monday: Chest and Back

  • 1a. BB bench press: 3 sets, 3-5 reps
  • 1b. Weighted pullup: 3 sets, 3-5 reps
  • 2a. Palms facing incline dumbbell chest press: 2-3 sets, 8-15 reps
  • 2b. Single-arm dumbbell row: 2-3 sets, 8-15 reps
  • 3a. Cable chest fly: 2 sets, 12-15 reps
  • 3b. Bent over tube “swimmers”: 2 sets, 12-15 reps

Tuesday: Legs and Core

  • 1. BB Squat: 3 sets, 3-5 reps
  • 2a. Lateral dumbbell lunge: 2-3 sets, 8-15 reps
  • 2b. Lying hamstring curl: 2-3 sets, 8-15 reps
  • 3a. Standing cable rotation: 2-3 sets, 8-15 reps
  • 3b. Stability ball reverse back extension: 2-3 sets, 8-15 reps
  • 4. Standing calf raise: 2 sets, 15-25 reps

Wednesday: Arms and Shoulders

  • 1. Barbell millitary press: 3 sets, 3-5 reps
  • 2a. Dumbell lateral raise: 2-3 sets, 8-15 reps
  • 2b. Cable curl: 2-3 sets, 8-15 reps
  • 3a. Bent over dumbbell “W”s: 2-3 sets, 12-15 reps
  • 3a. Cable triceps pushdown: 2-3 sets, 12-15 reps

Thursday: OFF

Friday: Chest and Back

  • 1. BB incline bench press: 3 sets, 3-5 reps
  • 2a. Palms facing dumbbell chest press: 2-3 sets, 8-15 reps
  • 2b. Weighted chinups: 2-3 sets, 8-15 reps
  • 3a. Decline cable chest fly: 2 sets, 12-15 reps
  • 3b. Standing wide grip tube row: 2 sets, 12-15 reps

Saturday: Legs and Core

  • 1. BB Deadlift: 3 sets, 3-5 reps
  • 2a. Crossover dumbbell lunge: 2-3 sets, 8-15 reps
  • 2b. Standing hamstring curl: 2-3 sets, 8-15 reps
  • 3a. Decline standing cable rotation: 2-3 sets, 8-15 reps
  • 3b. Stability ball bird dog: 2-3 sets, 8-15 reps
  • 4. Seated calf raise: 2 sets, 15-25 reps

Sunday: OFF

Stay tuned for weekly updates on progress: measurements, strength increases, bodyfat levels, and pictures!

How would you like me to design your training program, plus get nutrition support, motivation, and accountability on a regular basis? Then you’ll be wanting to apply for a spot in my “Ultimate Fitness Blueprint” coaching program! It’s 100% dummy proof, stop struggling, and start thriving. CLICK HERE for more details, and to apply!

 

Chad Smith is a Hagerstown personal trainer, FTNS Radio show host, and Co-Owner of Home Team Fitness Training. He’s pretty darn handsome too…

 

Categories : Workouts
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Sep
08

What’s In My Pantry

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This isn't my pantry. My pantry refused to sign the model release form...

Going to the grocery store as a fitness expert can be a high pressure situation. When I see someone I know, or who recognizes me from my column or tv appearance, I feel like I’m having my entire grocery cart inspected for any little ah-ha’s I can be caught with. Fortunately, I walk the talk more often than not, so the ah-ha’s rarely happen. Or on the flipside, some people try to hide their cart so I won’t see nonsense contained within. After a few unwarranted apologies for what I see them buying (BTW, no need unless you are a client) people ususally ask me “Well what do YOU eat”? You know what? I’ll tell ya…

We try to keep staple foods in regular circulation. Healthy foods that we can use for quick meals, and foods we plan to use for more time consuming recipes. With 2 busy teenagers, and an energetic toddler, we need a mix of both options. Here’s what you’ll usually find:

The pantry:

 

  • The big barrel of oats. One of my morning faves. There are a ton of variations of recipes for super-healthy oatmeal, so this is a no brainer. Here’s a base: half a cup to a cup of oatmeal with double that amount of water, mix in some flax seed, then add in 1-2 Tbsp flax seed, and you’ve laid the foundation for  a power breakfast ready to dress up however you like.

 

  • Nuts. We eat a variety of nuts including cashews, peanuts, almonds, and pecans. These are great snack options as they are low in sugar, and high in heart healthy essential fats. A handful or two a day in place of starchy carbs can even help promte weight loss according to recent studies.

 

  • Dried fruit. Dried ranberries, raisins, apples, prunes, cherries, etc  are a great add in to yogurt, oatmeal, and salads. Dried fruit (unsweetened) is a great source of vitamins, and quick energy. Be careful, because a serving of dried fruit is significantly less than a serving of fresh fruit. Watch those portions!

 

  • Quinoa. Pronounce “keen-wah”, is a highly nutritious, protein-rich grain from South America that is gaining popularity here in the United States due to it’s versatility, and hearty taste. Prepasre it with vegetable, or chicken broth, and chooped carrots for a super supportive and tasty side dish.

 

  • Beans. Beans are a great source of a fiber, protein, and a multitude of vitamins and minerals. There are a wide variety available, we usually get black, red kidney, cannellini, lentils, and garbonzo.

 

  • Coconut milk. This is a relatively new resident in our pantry. This stuff rocks for so many reasons. One being that coconut milk is a great source of healthy fat, as well as calcium, potassium, and other minerals. I recently started using coconut flakes in my oatmeal, and love it! Coconut isn’t native to the US, so it can be a little pricey, but believe me, it’s well worth it!

So, there is a lil’ peek into what’s in my pantry. Now I want to know what’s in yours. It’s only fair! Lol, tell me below in the comments section…

 

 

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