PURE PAYNE'S 10 Nutritional Commandments - Part 1

To reach your full potential with an effective functional exercise program, your nutritional intake must become an integral part of the whole process. The types of foods you eat as well as when you eat them are key to recovery and regeneration after exercise, providing energy throughout the day and prior to exercise, as well as overall health and vitality. Developing good nutritional habits doesn’t have to be difficult if you start by following a few simple guidelines. Pure Payne’s Nutritional Commandments can serve as a basic philosophy to guide you in your food choices.

1. Eat a balanced diet – Aim to consume an ideal proportion of carbohydrates (40%), proteins (30%), and fats (30%) on a daily basis. Try to eat each meal in these proportions to regulate blood sugar levels and properly fuel the body prior to and after exercise. Aim to consume carbohydrates from unrefined sources such as fresh fruits and vegetables, and whole grains. Choose high quality proteins such seafood, chicken, beans and lean cuts of red meat. Fats should be consumed from primarily unsaturated sources such as nuts, olive oil, as well as fish and seafood.


2. Jumpstart your day with a good breakfast – It’s true what they say… Breakfast is the most important meal of the day! Always try to get the day started off right with a nutritious and balanced meal, as this will provide your mind and body with the energy it needs. Skipping breakfast can cause the body to go into a state of starvation that slows the metabolism making it more difficult to burn fat. Never deprive your body of nutrients when it needs them. Organic oatmeal with fresh berries or a protein smoothie is a great way to start your day.


3. Water, Water, Water – The fact that water makes up over 80% of your total body composition, makes it the most important nutrient you can consume. Proper metabolic function and regulation of appetite and body temperature are a few of the main purposes this fluid serves. Drinking plenty of water is one of the simplest ways to detoxify the body allowing one to burn fat more efficiently. Aim to drink at least 8 tall glasses a day and even more on days when you are exercising. As opposed to coffee, soda, and fruit juices, let water be your main beverage of choice on a daily basis. Try to carry a water bottle with you so you can sip periodically throughout the day.


4. Consume protein with every meal – This not only helps to keep the diet balanced, but also helps to maintain strong bones and joints, enhance recovery after exercise, and helps to regulate hunger and blood sugar levels throughout the day. Nuts, lean meats, seafood, and protein supplements are great choices.


5. Eat raw, whole foods whenever possible – To increase shelf life and production volume, numerous types of foods are processed or refined. This reduces the nutritional value of the food and can be quite toxic to the body. When making food choices, think of the way life used to be 100 years ago and consume raw, whole, and natural sources. Fresh fruits and vegetables, nuts and seeds, lean meats, beans and lentils should serve as the foundation of your food choices. Avoid foods that come in a box or can as they usually contain large amounts of preservatives, additives, and artificial flavoring.

The 8 Laws to Physical Success - Part 2

Progression – Along the path to success, one will continually make improvements and it is imperative that one is continually challenged to avoid plateaus, boredom, or worst of all dropping out altogether. At Pure Payne, you’ll continue to be challenged and motivated to reach higher and higher levels.

Variety – Truly the spice of life. Periodic change in one’s exercise program and food choices can make a world of difference in their pursuit for excellence. Variety keeps the mind and body continually guessing and adapting making it virtually impossible to reach a plateau.

Recovery – Often overlooked, but fundamental to optimal health and wellness, recovery allows the body to reach new levels by rebuilding itself stronger and more resistant to stressors. One’s ability to exercise and perform is highly dependent on their ability to recover. Proper nutrition and plenty of rest are key components to the recovery process.


Nutrition – There seems to be common misconception out there that one can eat whatever they like as long as they’re exercising- NOT TRUE! In order to achieve optimal health and performance, you have to fuel your body with the appropriate nutrients at the appropriate time. Regardless of your goals, well balanced nutritional intake is fundamental to your success.

It is through the 8 Laws of Physical Success that Pure Payne will assist you in your path to optimal health and performance. Unlike traditional health clubs, we take pride in your continual improvement and embrace every opportunity to help you reach your goals. We believe that we must be the change we want to see in this industry by educating and empowering our clients one at a time. Though this, we will redefine what health and fitness should and can be. The journey starts here.

The 8 Laws to Physical Success - Part 1

At the end of the day, we all want to achieve success on some level. In order to get the results you want, there are 8 laws that must be applied to your exercise program, nutrition, and overall lifestyle. By applying and adhering to these laws, you drastically increase your opportunity to be successful. These laws are not a recipe for a quick fix to your health and fitness shortcomings, but serve as the universal framework that will guide and empower you to reach levels you never thought imaginable. It’s time to shift your current way of thinking and adopt a mindset that does not accept complacency, mediocrity, conformity, or failure, but one that fosters confidence, success, triumph, and excellence. The 8 Laws of Physical Success will help you do just that. In no particular order here they are.

The 8 Laws to Physical Success are Priority, Motivation, Consistency, Intensity, Progression, Variety, Recovery, and Nutrition. Each law, when applied effectively, will enhance not only your overall health but will carry over into all aspects of your life.

Priority – The first step to being successful at something is to make it a priority in your life. One cannot achieve optimal health and fitness if it is something they do casually or without a true desire to get better. One must make a decision that they are committed to improving themselves and are willing to make the necessary sacrifices in order to make it happen. Greatness is never achieved without the deliberate intent to change.

Motivation – There are many things that prompt us to take action, some extrinsic, some intrinsic. Intrinsic motivation, or motivation that comes from within, is far more powerful and sustainable than extrinsic motivation. Setting goals for yourself and the thought of achieving them can bring about excitement and desire that is unmatched by any prize or gift. Intrinsic motivation will allow one to persevere, overcome and sustain a desired lifestyle.

Consistency – I think Aristotle said it best with “We are what we repeatedly do. Excellence is not an act, it is a habit.” To achieve a high level of proficiency in any task, one must continually refine their skills and abilities. Leading a healthy lifestyle is no different, as this requires a conscious effort to manage one’s life to allow for regular exercise, healthy eating and adequate recovery.

Intensity – It is simply not enough to exercise on a daily basis. One must exercise at an intensity beyond their “comfort zone” in order to elicit an adaptation. Simply put, you have to exercise harder in order to improve your fitness level. For many, this is a key principle that is often overlooked in their exercise program.

In part 2, we'll discuss the last 4 laws as well as effective methods for applying each law into your daily life.

See you soon,

Isaac Payne

Pure Payne Strength and Conditioning Inc.

FEAR - Prisoners in Our Own Minds

Over the past few months, I've become more and more intrigued with the concept of success, what it means to me, and how to effectively go about achieving it. The more I research and interact with people, I realize that most of us seem to go through life somewhat passively or tend to be motivated by something other than the pursuit of our dreams. It seems that most of us go through life trying to stay "afloat" rather than working towards something that is meaningful to us. I guess this is somewhat understandable since most of us are in a position where we must fulfill numerous obligations before we can even begin to allocate time or energy to our own personal development. Going to work, paying the bills, and taking care of our families are just some of the duties most of us are familiar with. What I've come to realize though is that most of us, myself included, let our emotions control how live our lives. It seems that there is one emotion in particular that tends to dictate the path we take - FEAR! Fear - an emotional response to a perceived threat. An uneasy feeling that something may happen contrary to one's desires.

All you have to do is turn on the TV and you'll be bombarded with messages that invoke fear. The "lethal" H1N1 virus will spread to epidemic proportions unless we get our vaccinations. The war in the middle east is necessary for our own protection. Tax increases are better for the community and country at large. What am I- a politician or a strength coach? What does all of this have to do with fitness? I guess this blog is about more than just burning fat and building muscle but how to live life to the fullest and not be prisoners in our own minds. Fear cripples the human spirit. Fear destroys ambition. Fear keeps us in debt. Fear keeps us fat. Fear keeps us on the path to mediocrity. Lululemon founder, Chip Wilson said it best with his opinion about mediocrity. "Mediocrity can be defined by: if someone was to ask you “how are you?” you would reply “fine”. Mediocrity is doing an “ok job”, having a relationship that “works”, being just a “little” overweight, having a job that “pays the bills” etc.. Mediocrity is putting up with things the way they are with no firm plan to change the situation by a specific date. Mediocrity is following a predetermined and unfulfilling path. Most people live in a state of mediocrity. Mediocrity is as close to the bottom as it is the top."

This may sound cynical but it's true. Most of us go through life with no real passion or vision and those of us that do, only a small percentage are actually on the path to realizing our dreams. At the end of the day, we have to take a look in the mirror and ask ourselves if we are on pace to achieve what we want out of live and if not, why? The Biggest Loser is a perfect example of a group of people that made the decision to change the way they live their lives. Despite some questionable exercise selection, they have put themselves in a position to live healthier and more fulfilling lives. The reality is, there are no losers. Every contestant has achieved a moral victory simply by taking that first step. Have you taken your step? Where do you want to be 1 year from now? 5 years? 10 years? Are you on the right path or are you living in the shackles of fear? I've made a conscious effort from this point on to get out of prison by doing at least one thing each day that will help me to achieve the life that I truly want. Are you ready to make a prison break?

Death to "Sport Specific"

After listening to Mike Boyle's State of the Industry interview and his abolishment of back squats and aerobic conditioning, I started feeling a little trigger happy myself. So to keep the momentum going, I decided to pull out my double barrel fitness shotgun and empty the chamber on "sport specific" training. That's right, just like disco music it's dead and gone.

Training athletes and anyone in general for that matter, has evolved to a point where we now have either EFFECTIVE or NON EFFECTIVE TRAINING. For example, what's more effective for developing lower body strength, core and joint stability - squats or leg presses? What's more effective for improving conditioning and burning fat- high intensity interval training or a 3 mile jog? What's more effective for posterior chain development - glute/ham raises and deadlifts or seated leg curls? Do you see a pattern developing? The point is a good program addresses all of the weaknesses an athlete may have through appropriate exercise selection in combination with appropriate volumes and intensities REGARDLESS OF THE SPORT THEY PLAY! All you have to do is walk into a university weight room and you'll see a bunch of varsity athletes doing squats and hang cleans and three hours later you'll see a different group of athletes doing the exact same thing. You would never be able to tell what sport they play based on the exercises they are doing. All you could assume is that they are trying to get bigger, faster and stronger by using the most EFFECTIVE exercises to achieve their goals.

As trainers, there's no doubt that we definitely have to account for hectic practise and game schedules as our first priority is keeping our athletes off the injured list and not overtraining them. Simultaneously, strength, power, speed, agility, flexibility/mobility, and conditioning are all attributes that must be addressed. "Specificity" then becomes highly dependent on the attributes that need to be developed most. For example, if the athletes needs more explosive power then perhaps some olympic lifting variations or plyometrics may be in order; how that power is applied in a game situation is dependent on the athlete. When it's all said and done, if an athlete wants sport specific training, they simply need to go play their sport.

With the exception of Olympic Weightlifting and Powerlifting, nothing in the weight room can ever truly replicate the intensity and unpredictability of anything an athlete will encounter on the playing field. Having said that, one cannot deny the physical prowess of today's athlete which is a testament to the advancement of strength and conditioning and sports nutrition. Fortunately, these more effective methods are slowly trickling down into the mainstream allowing the general public to reap the benefits of what has proven to work with some of sport's greatest physical specimens. The main thing is to not fool ourselves anymore by designing training programs that we think can only be useful to one type of sport or athlete and adopt a mindset that is only concerned with effectiveness. At the end of the day, that's all I care about. That concludes my eulogy. Rest in peace "sport specific".

10 Habits of Highly Healthy People

I'm a big fan of "laws" and "principles" as they apply to health, fitness, and life in general. I know there isn't a "one size fits all" formula for the way people should live their lives but I do believe if we conduct ourselves according to a certain set of guidelines, we will reduce the probability of running into the many pitfalls that life may bring us. Not only that, but we will be more equipped to cope with these pitfalls as a result of our strengthened character. I'm currently reading a book called The Law of Success by Napolean Hill, which may serve as my personal bible from this point on. It outlines 15 laws that are highly correlated with people who live the happiest and most fulfilling lives. I figure if I can apply at least a couple of these laws into my life I will be on my way to a higher level of functioning.

Below is an article by Dr. Johnny Bowden, certified nutritionist and health enthusiast, who lays out "The Nine Habits of Highly Healthy People". Inspired by Stephen Covey's Seven Habits of Highly Effective People, which by the way is another great read for those interested in personal development, provides a great foundation to living a longer and healthier life.

1. Eat your vegetables. No kidding. And I’m talking at least 9 servings a day.. Unless you’re following the most stringent first stage of the Atkins Diet, you should be able to consume 60-120 grams of carbs a day (depending on your weight and exercise level), and you’d have to eat a stockyard full of spinach to get to that amount. Every major study of long-lived, healthy people shows that they eat a ton of plant foods. Nothing delivers antioxidants, fiber, flavonoids, indoles, and the entire pharmacopia of disease fighting phytochemicals like stuff that grows.
   
2. Eat fish and/or take fish oil. The Omega-3’s found in cold-water fish like salmon deserve the title of “wellness molecule of the century”. They lower the risk of heart disease, they lower blood pressure, they improve mood and they’re good for the brain. And if you’re pregnant, they may make your kid smarter!
   
3. Connect. And I’m not talking about the internet. In virtually every study of people who are healthy and happy into their 9th and 10th decade, social connections are one of the “prime movers” in their life. Whether church, family, volunteer work or community, finding something you care about that’s bigger than you that you can connect with and that involves other people (or animals) will extend your life, increase your energy, and make you happier. Only always.
   
4. Get some sun. At least 10-15 minutes three times a week. Interestingly, a recent study of four places in the globe where people lived the longest and were the healthiest noted that all four places were in sunny climates. Sun improves your mood and boosts levels of cancer-fighting, performance-enhancing, bone-strengthening vitamin D, a vitamin most people don’t get nearly enough of.
   
5. Sleep Well. If you’re low in energy, gaining weight, grumpy and looking haggard, guess what?- chances are you’re not sleeping nearly long enough nor well enough. By sleeping “well”, I mean uninterrupted sleep, in the dark, without the television on, in a relaxing environment. Nothing nourishes, replenishes and restarts the system like 7-9 hours sleep. Hint: start by going to bed an hour early. And if you’ve got a computer in the bedroom, banish it.
   
6. Exercise every day. Forget this 20 minutes three times a week stuff. Long lived people are doing things like farm chores at 4:30 in the morning! Our Paleolithic ancestors traveled an average of 20 miles per day. Our bodies were designed to move on a regular basis. New studies show that merely 30 minutes a day of walking not only reduces the risk of most serious diseases, but can even grow new brain cells!
   
7. Practice Gratitude. By making a list of things you’re grateful for, you focus the brain on positive energy. Gratitude is incompatable with anger and stress. Practice using your under-utilized “right brain” and spread some love. Focusing on what you’re grateful for- even for five minutes a day- has the added benefit of being one of the best stress-reduction techniques on the planet.
   
8. Drink red wine or eat grapes. The resveratrol in dark grapes is being studied for its effect on extending life, which it seems to do for almost every species studied. (So does eating about 1/3 less food, by the way.) If you’ve got a problem with alcohol, you can get resveratrol from grapes, peanuts or supplements. (And if you’re a woman, and you choose the alcohol option, make sure you’re getting folic acid every day.)
   
9. Get the sugar out. The number one enemy of vitality, health and longevity is not fat, it’s sugar. Sugar’s effect on hormones, moods, immunity, weight and possibly even cancer cells is enormous, and it’s all negative. To the extent that you can remove it from your diet, you will be adding years to your life and life to your years.

Of course this blog wouldn't be complete without me putting in my two cents. Aside from clean eating, plenty of sleep and regular exercise, we need to manage stress and improve our lives by choosing more fulfilling career paths. This brings me to the 10th habit which most us are guilty of neglecting for one reason or another.

10. Do what you love for a living. That's right, most of us are in an unfortunate situation where we have jobs that serve simply as a means to and end but provide little to no satisfaction. We spend at least one third of our adult lives working to survive. With that much time devoted to work, we should ensure that our chosen career paths are rewarding not only financially but also emotionally and intellectually. The Law of Success states the we should live life in the pursuit and fulfillment of our "definite chief aim" or simply our purpose in life. Our time on this planet is short and before you know it, it's time to get in that box. Overcome stress by living life with an eagerness to succeed rather than a fear of failure.

Technology - The 21st Century Plague

Nutrition has always been a subject of debate and most likely always will be. However, we seem to be rocket scientists when it comes to manipulating our diets enough to achieve some sort of short lived success. The Atkin's and South Beach diets are prime examples. It has always seemed odd to me that with our advanced knowledge of human physiology and the fact that our genes are basically the same as they were 10,000 years ago that we still can't come to some sort of conclusion as to what we should and should not be eating for long term health and wellness. Or maybe we do know but that knowledge is overshadowed by the economic engine of the food industry. Has politics and capitalism diverted our attention away from what's good and wholesome to what's tasty and profitable? The food industry and the government's motives to prescribe what is "best" for us have very little, if anything, to do with our health and well-being. In fact, it seems that what is "best" for us is highly correlated with what products have the highest profit margin. Breakfast cereal, potato chips, pop, hot dogs - the list is too long for the sake of this blog but you get the point.

As a result of consuming what's most readily available to us as opposed to what is best for our health, we are now living in a world where there exists more overweight people than starving people. Think about that for a moment. The next time you are walking down the street and you see that guy who looks like he hasn't seen a day of exercise since 8th grade P.E. walk out of Starbucks with his mocha frapp, just know that he puts more strain on the global economy than a starving child in Africa. It seems that the rising epidemic of chronic diseases such as obesity, type 2 diabetes, heart disease, stroke and cancer can be more accurately defined as SYMPTOMS of a much bigger disease - TECHNOLOGY. That's right, the very thing that is responsible for all of the advancements we've made to make life more efficient and enjoyable is also creating a modern day plague in epidemic proportions.

With the United States leading the charge with the development of fast foods, refined carbohydrates, and cheap vegetable oils, the technology of food production is wreaking havoc on a global scale. It has been estimated that the cost of refined carbohydrates and vegetable oils is about 400 times cheaper than fresh fruits and vegetables(1)! With those numbers, it's pretty hard to pick a veggie platter over a bag of Doritos. In any other industry this would be viewed as perfectly acceptable business practise - lower production costs+higher production volume= increased revenue. The problem is, when it comes to food, we can only manipulate it (process it) so much before it has adverse affects. It's not like using cheaper materials to make furniture or clothing with the benefits being a well furnished home or a nice wardrobe. Like I said before, our genes haven't changed in over 10,000 years so what was considered nutritious for us back then is still nutritious for now. Our capacity as human beings to adapt to a dynamic and constantly evolving world is tremendous, however a day never will exist when a Big Mac or Duncan Heinz Deep'N' Delicious will enhance health or human performance.

So where does this leave us? Is this simply a case of survival of the fittest with the fittest being those who are more informed and have the resources to make better lifestyle choices while the rest simply walk the green mile? Or are we simply paying the price for exploiting our resources for the sake of the mighty dollar? I don't know the answer but what I do know is that I don't want to be that guy with the mocha frapp who's destined for a life filled with prescription drugs and intensive care. The plague is here, and it's not going away anytime soon. What are you going to do?

1. Toxic Fat, Dr. Barry Sears.