The Wagon Wheel

Nutrition can be confusing.  I started "googlin" popular diet plans to follow and man... there were a ton.  Here is some of what I found.

In 1820, Lord Byron popularizes the Vinegar and Water Diet, which entails drinking water mixed with apple cider vinegar.

In 1925, the Lucky Strike cigarette brand launches the "Reach for a Lucky instead of a sweet" campaign, capitalizing on nicotine's appetite-suppressing superpowers.

In 1930 the Grapefruit Diet—a.k.a. the Hollywood Diet—is born. The popular low-cal plan calls for eating grapefruit with every meal.  Grapefruit does have a weird ability to blunt an insulin response!

The Cabbage Soup Diet promises you can lose 10–15 pounds in a week by eating a limited diet including cabbage soup every day.  This one seems to come and go... little devil!

In 1963 Weight Watchers is founded by Jean Nidetch.

In 1975 a Florida doctor creates the Cookie Diet, a plan where you eat cookies made with a blend of amino acids. Hollywood eats it up... literally.

1977 Slim Fast.
1979 Dexatrim launched.
1982 JANE FONDA!  Not a diet but gotta mention her right?!
1980's have way too many to list.  Liquid diets, don't eat carbs and fat together diets,  swim and eat veggies diet... not kidding!
1990's is home to the LOW FAT craze.  Fat was the enemy.
1992 The Atkins Diet!
1995 The Zone Diet! Blocks on blocks on blocks...
2003 South Beach Diet!
2006 The Master Cleanse!
2011 The HCG Diet!
2012 The Paleo Diet
2013 Intermittent Fasting
2015 Flexible Dieting/Macros

Others I may have missed, Sugar Busters, Nutri-System, and heck... folks go on Survivor/Naked and afraid and get lean!!!  Maybe not healthy, but they most certainly get lean.

I don't remember who told me the wagon wheel concept, hence the picture of the huge wheel at the top, but I never forgot it.  What lies at the center of the whole nutrition, diet, clean eating gig?  In my opinion it is two things: Good Health and Good body composition.

If we don't all agree on that, cool, its just my opinion.  But at the center of the wagon wheel, if you will, lies good health and good body composition.  What is the best way to get there????  This my friends is a grrrrreat question!

Enter Yoda speak- Many spokes the wheel has, to the center they all do lead!  (sorry, haha.)

I have personally witnessed people lose weight on a good bit of the above mentioned diets.  Family members of mine lost tons on Atkins.  My wife got SUPER lean on a low fat approach.  I lost 40ish pounds (229 to 181lbs) on Paleo.  A member of ours lost 70+ using Intermittent Fasting principles.  And I bet a ton of you out there have seen success either in yourself or others with Weight Watchers, South Beach and Atkins.

So whats the "right way"?  What makes these plans and others I may have forgotten work?  Success leaves clues, so lets take a look!

Successful Traits

• Food Amount
• Food Type
• Food Timing  

Food Amount is a huge driver in getting to the center of the wagon wheel.  Its not the only thing, but its big thing.  What we recommend and what all these successful plans recommend is 80-90% whole foods: Meats, veggies, fruits, nuts and seeds.  These whole foods are low in calories but high in nutrients.

Food Type is another important factor when traveling to the center.  If you are counting macros and hitting your numbers, great!  But how are you doing it?  Are you eating powdered donuts to get in your carbs?  Are you always drinking shakes to get in your protein?  If you are, you are missing the fiber and micro nutrients whole foods contain.  The instagram account you follow probably doesn't show you the 90%.  You get the flashy 10%.  The boring 90% allows for better control of blood sugar, hormonal levels, and avoidance of foods that give us issues (allergies, gut issues, etc) by monitoring Food Type.  I can't stress how important food type is if you want to be healthy.

Food Timing is yet another way to get to the wagon wheel center.  I'm not going to get into this today because it can get really crazy.  We tend to refer to this as "Space Math".  If you are having trouble eating whole foods, why would you need to start counting carbs, carb cycling, back loading calories, bulk dieting, leaning out etc?  It is not what you know, it is all about what you can do.  So don't worry about the space math, worry about Food Amount and Food Type.

At Versus our stance is "There are many ways to good health and good body composition."  We have seen many plans work over the years.  What works best for you?  Take a look at it and I bet you will notice the food type is HIGH QUALITY and the food amount is monitored in some way.  Again, what we focus on is whole foods and their amount. If you are eating 80-90% whole foods by counting your macros or doing South Beach or going on survivor then you are well on your way to the center of the wagon wheel.

Lastly, what plan do you think you can stick with?  Do you think it is realistic to weigh and measure your food with a food scale every meal for the rest of your life?  Do you think entering food into my fitness pal for the rest of your life is doable?  Do you think living out of a drive thru is healthy?  You MUST find something you can stick with.  What we have found is whole foods are tasty, loaded with nutrients and dominate all of the successful plans throughout the years.  Why not give them a try for a week or two?

Remember, its not what you know, its what you can consistently do.

***forgive the typos! 

Meet Coach Matt

Matt Lee started as a Boot Camp member exactly 1 year ago today!  In celebration of his anniVersusAry (haha) we did a short "Meet the Coach" interview today.  Here is the result of our intense interview session:

  1. Where am I from?

         I grew up in Covington, Louisiana but I've been in Hattiesburg longer so maybe I am from here now?! 

   

2. What brought me to Versus?

         I guess it would mainly be the people there. Its a very fun, supportive community. Everyone is working hard and just trying to survive the workout. And because you do that together, a bond is formed. It is really unique. 

   

3. Why a Versus boot camp?

         There are a few reasons for why that happened. First, I know Steve from way back on the mean streets of the wellness center basketball courts. Haha! I knew he was a good guy and I trusted that the program was legit. But I'm pretty sure it was because my wife got tired of hearing me whine about being sorry and out of shape. She told me (made me) to sign up and at least get started and see where it goes. And for all my guys out there... don't be scared. It not just for the ladies. It will kick your butt!!

    

4. Favorite exercise?

            That's easy!! Anything and everything involving the PROWLER!!!

     

5. Least favorite food?

             It used to be Veggies of any kind. Now that I have made the effort to change there are some really great ones out there if are willing to stretch yourself and try. So, now it would be anything thing that makes me feel awful during a workout. Good fuel in = great output!

    

 6. Favorite clean food?

             Right now its the Clean Kitchen sweet potato lasagna. So yummy!! But also, any kind of meat works and love some avocado!

     

7. Favorite cheat meal?

             There are two. I still have a soft spot for ice cream. And if is January or February, this Louisiana boy has to have some king cake!

     

8. What would I say to someone scared to try Versus or any other fitness avenue?

           Don't be! Remember no one is perfect the first day or ever. Everyone is at a different spot on their journey. Do what you can, where you are and you are awesome! I always hear people say. " I need to get in shape and then I will come try it" As someone who was out of shape, it's not true. We are here to meet you where you are and bring you to where you want to go. That's what we do! One of my favorite lines that I have heard is " you don't have to get cleaned up to take a bath"! Think about that. You don't have to get in shape to start getting in shape. Just start! 

     

9. Nike or Under Armour?

             Under Armour. I love the way their clothes fit my body type. They have also come a long way on their footwear too. 

     

10. James Bond or Jason Borne?

             First let me say that Jason Borne movies have the best chase scenes ever! I'm literally exhausted when they are done. But, there was never anyone smoother than Sean Connery. EVER. Ill take effortless, smoothness (and all those cool gadgets) any day!!


Matt currently coaches 4 classes for Versus and also offers 1 on 1 Personal Training.  His classes are:
1.  Thames Elementary AT Class 5am
2.  Cross Point Boot Camp 6am Monday and Wednesday (NEW CLASS)
3.  Cross Point AT Class
4.  Petal Relay Park Boot Camp 9am Monday and Wednesday (NEW CLASS)

If you would like to sign up for Matt's new boot camp class or would like a free trial click HERE or contact him via email at:  runmattrun13@gmail.com

Year end review 2015

I started my day by coaching our 5 AM crazies!  The workout (in my opinion) was really tough.  Prowler pushes, rowing, running... ALL super tough stuff.

Now, I'm sitting on my couch with my legs propped up on my coffee table.  My dog Brody is sitting right beside me.  We are admiring the soft glow of the Christmas tree lights.  Someone told me once, "Dog's only see in black and white.”  No color vision needed to enjoy this atmosphere B-Man.

Almost every year I sit down and write a review of what took place at Versus.  Here is what happened in 2015:

2015 was an awesome year.  I will only speak to the gym/business side of things because... well... it’s the muscle palace blog!  However, Kellar and I did add one little addition to our lives... RYAN!

Versus continues to grow.  Thanks to every one of you out there, we have added almost 100 members since 2013.  We've also added barbells, weights, ropes, bikes, rowers, and some other cool stuff.  We also added new coaches, classes, and outdoor locations.  Last and certainly not least, we added a completely online nutrition program with Versus Clean Kitchen.

None of this would be possible without the most important addition: People.  Versus indoor and outdoor is packed with awesome members.  Our business is healthy and strong!

-I am beyond humbled.-  I cannot say thank you enough to each and every one of you.  I hope we provide a service that you are proud to be a part of and are happy to pay for.    

People are awesome!  I have learned so much from every single person involved with Versus.  I know that I haven't met each and every one of you, but I've still learned something from you.  What have I learned?  I've learned our little community fights to keep Mississippi from being "the fattest state in the nation".  I've learned small groups of like-minded people really can cultivate change.  I've learned there is no limit unless you create it.

• Can we make Hattiesburg the fittest city in the state?  Yes.
• Can we change minds and make exercise as automatic as brushing your teeth?  Yes.
• Can we help thousands of people become healthy, fit and well?  Yes.

I've learned a "gym" that started as a free boot camp at Wesley Hospital has no limits.  In my opinion, we have transcended the term gym.  Thanks to all of you out there we truly are #notjustagym.

If you are reading this, I want you to be part of our little community.  You might think, "I can't do all that stuff."  Don't let that train of thought keep you on the couch.  We will meet you where you are!  Let’s be honest with one another.   I don't think there's a single one of our clients who comes to Versus perfect.  Some are in bad health, some have preexisting injuries, or have a unique situation or set of circumstances.

Ahhhhhh, perfection... Life doesn't work that way does it?  We all have our "stuff".

Versus Strength and Conditioning is here for the not so perfect.  We don't ask you to get all of your stuff sorted out before you come.  Because the truth is, there will always be new stuff when the old stuff is sorted.  We want to help!

Rather, we help you get in shape even when the conditions aren't perfect.
If you are sitting on your couch waiting for life to be juuuuuusst right... well... Trust me, you will always be waiting.  Conditions will never be perfect. 

So what do you do?  Get off of your couch, come try a class for free and take the first step to getting your health back.  Versus Indoor, Outdoor and Boot Camp are gearing up for the New Year.  Put your "stuff" aside and sign up!  Or you can stay on your couch and wait for things to get "perfect".

The Holiday Gauntlet

The Holiday Gauntlet

  I recently ran in my second Spartan Race. I highly recommend the experience to anyone. It is especially fun with a group of friends. The race was an 11.5 mile obstacle course. At then end you are physically, mentally, and a little emotionally drained. Believe me, it was a lot of fun but you are a little beat up by the end. The kind of beat up that will make you just want to sit around and do nothing for several days.

   

     Well, that’s kind of like what the holiday season is like and down south it is a full swing! The holidays usually run from a couple of weeks after Halloween until about the day after the Super Bowl (that's almost three months!). 90 days is way more than 11.5 miles! Only these "obstacles" are a little different. Instead of these obstacles being fitness related, these are walls and pits to try to trip up your fitness journey. Obstacles like parties, kid's school functions, travel, cold weather, getting sick, and tons of FOOD!! All of these obstacles are not bad things but they can distract or deter your fitness goals. The holidays foster a spirit of giving to others. Which is a wonderful mindset that we could probably use a little more the rest of the year. BUT, I challenge you to not forget about yourself. Remember the time and investment you have put in on this fitness journey. Think about how much healthier your are this year as apposed to last year. Think about how much healthier you will be next year if you stay on the path!  Yes, it is ok to be a little selfish about the path you have chosen to go down to become a better, healthier version of you!

   

    You might be saying things like; "that's easy for you to say coach!", or " you don't know my family" , or " we are going to be all over the place from Thanksgiving to New Year's Day!" Well, guess what? I have the same problems, crazy schedules, and definitely the crazy family! So, now that we are on a level playing field, how about a few ideas to stay on track.

   

    First, keep working out! If you miss a class, don't miss the next one. If you have to travel, ask your coach/workout partner to send you the workouts that you are missing so you can maybe squeeze a few in on the road. If you get sick, get well, then get back at it. If you have to miss for a school function ask your coach if there is a make up class you can jump in for a day. Get your work in.

   

    Second, when it comes to meals this time of year, make a plan ahead of time. If you can handle having a few bites of the bad stuff during the holidays, go for it!  If you feel like you can't, bring a healthy dish. There are always meats and veggies every holiday meal. If you are traveling, make a healthy menu request/substitute. You never know, you may start inspiring some family members to start asking questions about your healthier lifestyle.  I know for me, if people are asking me about it and watching me... it is easier for me to not make mistakes. 

   

    Third- I know that the holidays can be emotional for many people. Make a mental game plan for when things get a little tricky. Make a plan to have an outlet besides food!  Can you use something other than food to remove some holiday stress?  Take a walk.  Go to the mall and buy those smaller clothes that FIT YOU NOW.  Take a ride to Starbucks for your favorite, black, holiday brew. Have a buddy that can keep your accountable if things get iffy. You CAN HANDLE it! You need to be PRO-active! 

   

    BUT, and please remember this part, if you have a few slip ups don't beat yourself up! Jump back on the wagon and start plugging away again! Remember all the reasons WHY YOU started this journey.  Everyone must refocus from time to time.  It will always be a constant flow of "in the zone" and "I just want to quit". But don’t quit! You are worth it! I hope you all have a great holiday season! 

 Happy Holidays!

 - Coach Matt 

WHY?

Why?

I snuggled down into my seat at the Grand Theater to watch the new James Bond movie, Specter.  Side note- kind of grosses me out thinking about snuggling into a theater seat, but thats another story.  I arrived at the theater early to ensure I had a seat and ample time to get refreshments.  News flash, there is nothing healthy at the theater…  Nothing.  I ordered some popcorn and a diet coke (because I’m watching my figure) and enjoyed the show.

After the movie was over, I was disappointed in myself for getting popcorn because I already had a cheat meal for the week.  

***Before reading on, remember, this is my journey.  If you want to crush popcorn or alcohol or drink star bucks out of a red cup, I’m not judging.***

So, the good old popcorn got me to thinking.  Could I have made a better decision?  Yep.  How?  A very easy way to make a better decision is to think about it before you make it.  At Versus we call this self talk.  Sometimes I like to shorten and simplify the entire process and ask WHY.

Personally, I find asking Why is very helpful in any situation.  Here are some scenarios where WHY can help:

1. I want three cupcakes.  Why?  Because I deserve them.  Why?  Because I’ve been working out pretty consistently lately.  Why?  Because I want to feel more confident in my clothes and in front of the mirror.  Why?  Because feeling more confident makes me happy.  Will the cupcakes help you with confidence and happiness?  Maybe for five seconds, but not in the long run.  Is the cupcake worth it?  Probably not.  Could you make a better decision?  Yep.
2. I have a gym membership but I’m not seeing results.  Why?  Because I go at my own speed and don’t push really hard.  Sometimes I don’t even go.  Why?  Because its tough.  Why?  Because I’m not consistent enough I guess.  Could you set one goal at first to make improvement easier?  Yep.  I could make it a goal to show up two times per week.  Will showing up more help with results?  Yep.  Would pushing a little harder from week to week help with results?  Yep.

Those are only two scenarios but WHY could be used in countless ways to help break a situation down.

IMO, we have an emotional side and a rational side.  The reactive, I WANT IT NOW, side is our emotional side talking.  The WHY principal can help in calming and channeling the emotional beast.  The rational side pops up when we slow down and ask ourselves WHY or question our actions in general.

IMO, questioning our actions is very very important.  If we always act impulsively with little thought behind our actions, things can go wacko quickly.  Also, acting with no plan and no criticism yields very little results.  Thats why I believe WHY, is so important.

Try asking WHY today and see how you do with it!  Have a good one!

-Steve 

Try Try Again.

It was a hot day in April of 2000.  I was on some track in northern Mississippi getting ready to run a 200m dash.  If I ran fast enough, I would qualify for the overall state track meet in Jackson MS.  All day the gunman, who fired a pistol to start each race, followed the same pattern, "Set, BANG".  I listened to his voice all day and had his timing down.

I placed my feet in the starting blocks.  I gripped the track with my finger tips.  I listened intently for "Set, BANG".  Only this time, the gunman yelled "Set" and paused.  During this pause, I leaned forward and stumbled out of the starting blocks.  My stumble, considered a false start, disqualified me from the race and ended my solo track career.

To say that I was upset would be an understatement.  To put it bluntly, I failed.  I walked off the track, took the race bib off of my jersey and headed to the team tent.  My dad met when I made it to the tent.  He said, "You ok?"  I nodded my head.  He said, "You did great all season.  Don't worry about that one race.  Its over.  I'm proud of you.  Get ready for the relay."

I took my dad's advice, got ready for my relay and ran hard for the last event of the day.  I don't remember how we finished in that particular track meet. But I do remember the false start and what my dad said to me.  33 year old me can unpack this situation a little better than 18 year old me, so here's my take:

When you fail, the most important thing is to learn from it. 

Lesson 1(the gunman):  I expected the gunman to do one thing, but unfortunately he did another.  Expectations are a double edged sword.  What if they aren't met?  How do you deal with that let down?  Having a plan to deal with emotional let downs and physical let downs is a good start.  One of our coaches verbalizes things this way, "This workout is about to suck.  Its going to be bad.  Like really bad.  But I got this."  Acknowledging that the workout will be bad is being realistic.  Ending the sentence with "I got this" is putting a positive spin on it.  Kind of like, putting spinach in my smoothie was hard... yeah... but did you die?   

Lesson 2 (you did great all season):  Pat yourself on the back.  Why?  You are the one paying to play the game.  You are working hard, taking risk, and doing things that require struggle.  Yeah, you might follow someone on instagram that post only happy pictures, but we all know life has disappointments. You aren't sitting on the sidelines wishing you could find the right filter to capture the moment.  The ones who don't suffer are the ones sitting on the couch in their parent's basement talking about how many great ideas they have.  Don't be that guy...

Lesson 3 (don't worry about that race, its over)  You have to move forward.  People want to be around action-oriented problem solvers.  We can learn from the past, but cannot change it. Training yourself to offer solutions on-the-spot attracts people and resources.  Bad things are going to happen.  How much of a mental beast would you be if you encouraged yourself during every negative situation in your life?  Over time instead of panic and hysteria, you could master coping and acceptance.

Lesson 4 (I'm proud of you): Affirmation and knowing that someone has your back, even in defeat, is awesome.  Versus and Clean Kitchen have coaches in place for a reason.  Sometimes its encouragement, sometimes its questions, and other times its the cold hard truth.  No matter what, we've got your back.

Lesson 5 (Get ready for the relay):  Instead of focusing on the failure I just had (and could do nothing about) my dad shifted my focus to something else.  Life is always moving forward.  We can choose to accept that or not.  Focusing on the negative things in the past is what we like to call the emotional rocking chair.  Worrying about the past is like rocking.  You are doing a lot, swaying back and forth, pushing your feet off of the ground, gripping the arm rest, etc... but you aren't going anywhere.  Inaction feels a whole hell of a lot like action doesn't it?  Instead of rocking, ask yourself, what steps can you take to better your situation.

5 lessons from stumbling out of some blocks!  What lesson will you learn from your next failure?  Will you put a positive spin on it?  Will you get out of the emotional rocking chair?  Or will you sit on the sidelines talking about how many great ideas you had?

 

Time to Break it down

Happy New Year!

Time to Break it down...

 

No, not on the dance floor.  Well, that actually might be a pretty good way to burn some calories... so... yes, break it down on the dance floor! 

I usually write a year in review post every new year consisting of "The State of Versus".  So really fast, here  is the State of Versus.

"My fellow Versicans, the state of our gym is strong.  We have a huge army, a very small navy and a non existent air-force.  We have a new logo though and its cool!"  - The End

On a serious note, our community is awesome.  Our staff is awesome.  We are excited about 2015!

Back to the subject of breaking it down.  I got money on it, that if you browse the Internet a little bit you will find articles with titles like: "Top 5 things to permanently lose weight in 2015.  Get ripped in 2015 with this one thing." etc etc etc.  The writers of those headlines are in touch with the us.  We want the secret to weight loss, health and happiness.  We want the answers and the shortest way to get there.

Right?

Heck yeah we do.  We have been conditioned to the path of least resistance for quite a while now.  Think about it for a second...  If you come across a question that you don't know the answer to what is your first response?  "Siri, what is the capital of Alaska?"  Don't lie, you know you do it.  I do it too!  65% of Americans own one of the smartphones that are available.  65% of people, more or less, use technology to speed down the path of least resistance.

And there is nothing wrong with that.

However, there are some questions in life (if you want the answer) that require a little more than holding down the home button on your iPhone. 

• Why am I unhappy?  
• Why am I afraid to step out of my comfort zone?  
• Why do I keep making excuses.  
• Why can't I change? 

Those are some tough questions that Siri may not be able to help you with.  So what do you do when Siri can't help?  Instead of summoning Siri,  I would suggest getting out a pen and paper.  Set out 20-30min of time and start writing down the top 10 things you want to work on to improve you.  Once you write down 10 things, pick 3 that mean the most to you.  Here is a hypothetical answer:

1.  I want to lose weight.  get more specific, I want to lose 15lbs.

Ok, so we want to lose 15lbs.  Why?  "Girl, you should be comfortable in your own skin.  God made you this way and you shouldn't get down on yourself for it." 

So wait a minute, God made you to skip breakfast, eat cheetos out of the vending machine for snack, drive thru Canes chicken fingers for lunch, grab a large frappuccino as you head back to work, hit up happy hour once you get off and eat pizza as you watch the bachelor?   Umm, ok, if you say so.

The reason why we ask why is to "try" to get to the root.  I can tell you from personal experience WHY I wanted to lose 15lbs.  I wanted to lose 15lbs, because I wasn't happy.  Everyone morning I looked in the mirror I wasn't happy with what I saw.  People will say that weight gain and the unhappiness that comes with it is really a by product stemming from other areas in your life.  And as soon as you lose it, you will still be unhappy.  In my case, those folks were dead wrong.  When I lost 15lbs(which turned into almost 50) I was a happier person.  So shut up haters.

Ok, back to what we were talking about.  You have written a list and picked out 3 things you want to work on.  What next? 

Our Overall goal is an "Outcome Goal"---- Lose 15lbs
How we get there is a "Behavior Goal"---- What we do to get there.

To me a behavior goal is sorta like asking for or getting directions.  "Hey, how do you get to Iowa?"
Imagine if the response given was, "Well, you get on that highway and go to Iowa.  Good luck!"  Could you imagine how long it would take to get there? Ha Ha!  That type of broad and general response is actually putting our Outcome Goal in the Behavior Goal slot.

Here is the Behavior Goal Response but put to the "How do I lose 15lbs?" question- 
1.  Work out at least 5 hours per week.
2.  Eat Clean 90% of the time. (what does that mean?  if you don't know seek out someone to help)
3.  Control the portion sizes of your food
4.  Earn your carbs

Those behavior goals look like a pretty good road map to Iowa if you ask me.  The easier the behavior goals are to follow the greater your likelihood of success.  Imagine if I smoked 10 packs of cigarettes a day.  However, come hell or high water, on Monday morning I'm quitting cold turkey... fat chance...  Quitting cold turkey is a good goal, but planning to only smoke 5 packs a day would probably be more feasible.

To recap:  Break it Down!

• Write down 10 things you want to work on 
• Pick 3 of them that mean the most to you
• Establish an Outcome goal
• Establish habits/behavior goals and stick to them every day

In closing, if you don't know how to do something on your own or continue to fail at what you are trying to do... REACH OUT FOR HELP!  Invest in yourself for once and stop cutting corners.  Believe me, you are worth it.  If you want to talk more about this kind of stuff shoot me an email at steve@versusstrengthandconditioning.com or come see me at the gym!