Archive for the ‘Psychology’ Category

MAKE Your Dreams Come True…

“The word ‘dream’is often defined as a ‘fantastic but vain hope.’ To me this implies that dreams usually don’t come true and that we have no control over whether they do. Well, if YOU think this way, then chances are your dreams WILL NOT materialize. However, if you have faith your dreams CAN become reality, and live like it is a foregone conclusion that they WILL, you are on your way to having whatever you want.”

-Eric Broser/Team True Alpha

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Lifting: It does a brain good!

We’ve been hearing for many years about the benefits of keeping active on the health of our brain.  If, like me, you are not getting any younger, you are probably trying to do all you can to keep that edge.  Most of the suggestions have focused on maintaining mental activity (sure can’t hurt) or the value of aerobic exercise.  Sometimes, as an avid resistance trainer, I have wondered if I was missing something.  What about lifting weight?

Well, fortunately, although at this point it may only be animal work (and we know that there are shortcomings in applying animal models to humans), research is emerging that suggests that resistance exercise is also good for our brain.  I think most of us suspect this – we know it “works” for us – now we have some evidence for it.  While we don’t tie weights to our tails and climb ladders, I have done a few sets of squats that felt like it.  Rats who do show increases in brain-derived neurotrophic factor (BDNF) which may generate increases in neurons in the brain.  Behaviorally, they showed enhanced learning and memory.

Nah…we’re not rats….but it seems to me we have a good formula for doing all we can to remain healthy and vigorous Alphas across our lifespan:  Eat healthy (fuel), exercise your mental muscles (attitude) and stay active – both aerobically and anaerobically (architecture).

So…the brains or brawn thing?  Just a myth, a leftover from the old days of body-typing.


Think Yourself Thin? WoW!

Could thinking about eating your favorite foods, likely ones which aren’t good for you, be the key to resisting them?

Check out this latest story:


The Positive Effects of the Challenge

By now the Alphas out there know how important resilience is and what it takes to learn it as a skill.  We know that things never go perfectly, that the secret is to try and try again and it is facing the challenge and the resulting perseverance that makes us stronger and more effective.  Well, it is always a good thing when science tells us we are on the right track.

A recent study found that the most resilient and adaptive among us – those with lower levels of distress and higher levels of satisfaction – were also those who had faced some level adversity in life.  They reported the classic U-type function we see in many relationships, such as anxiety and performance;  wellness and resilience are maximized at moderate levels of adversity.  A life that offers little challenge or adversity or one in which the adversity is beyond a certain level that allows for adaptation can both lead to lesser resilience and impaired functioning.

So seek challenge, do not run from it, but also remember that we all need time away from it as well, time to recuperate, regroup and re-commit.


The “Act As If” Principle – How The Right Mind-Set Will Get You In Amazing Shape!

Just over a year ago, I began training a 38 year old male who weighed 310 pounds. When I met him in person, I could see that he was hungry to make positive changes in his life. He had gotten to a point in his life, where he was clearly not happy about the way he looked and felt.

This was obviously having a major impact on both his personal life and his career. Although I saw his desire to change, I still wasn’t sure that he’s  have the ability to truly buy in to the True Alpha program. I pull no punches and I expect my clients to give me their all. I wasn’t sure that he could give that to me.

Well, we began the program and as I expected, it was slow going for the first week. He had been sedentary for a while and I certainly didn’t want to rush into things, as I didn’t want to do any physical harm to my client by rushing the process.

We started off and again, Read the rest of this entry »


Time Under Tension

Time Under Tension – In traditional weight training programs, there are typically three standardized repetition ranges, each designed to accomplish a different goal or result. Typically you’d perform anywhere from 1-6 repetitions if your focus is to improve strength, 8-12 repetitions if your focus is muscle hypertrophy and an increase in muscle size, and 15-25 repetitions if your focus is to improve muscular endurance and maximize fat loss.  Each has its’ place in a successful overall training routine and should be incorporated in order to accomplish each of these goals. Read the rest of this entry »


Taking Risks for Mental Toughness

The synergism of resilience, perseverance, level-headedness, and an internal locus of control is the concoction underlying mental toughness — a key component of Alpha Attitude. Sports psychologists maintain that mentally tough athletes have a higher pain tolerance, rehab quicker, and cope better with exertion. These are the play makers. Business psychologists have identified this trait as a major factor in separating those who are and are not financially successful. These are the players.

As far as I know there is no machine in the gym that makes one mentally tougher. It is also not something that is simply created through conscious choice or we all would be mental tough guys. Read the rest of this entry »


How Can I Quickly Build Muscle

Here’s a Great training tip that will absolutely help you build muscle faster!

I call it the “Sense, Tense & Lift” protocol. Let’s first look at an example of the “Sense” portion – Let’s say you’re getting ready to train your biceps, using a biceps barbell curl, rather than just jump into your set of exercise, you can stimulate the biceps muscles much more by first thinking strongly about your biceps – I refer to this with my clients as “putting your mind into the muscle”.  

This might sound hokey to some, but the simple act of using laser focus during exercise, concentrating intensely on the muscle group that you intend to train, can hugely help to enhance the stimulation of that muscle during exercise. The mind is VERY powerful and can help you achieve extraordinary results from your training.

Now let’s move to the “Tense” portion, again using the biceps as an example. Before you even pick up the barbell, I want you to bend (AKA flex) at both elbows and lock them into that position during this portion – Do not allow the elbows to move from that bent elbow (arm) position.

Now, isometrically (contract the muscle as hard as you can without moving) contract the biceps without moving your arms and hold that position for approximately 10 seconds – Make sure to breath while contracting. Read the rest of this entry »


Inspiration Through Tragedy

Many people feel they have the strength and toughness to get through anything life throws at them.  A true alpha can adapt and survive no matter what. 

Let me put you in a scenario…  You get hit by a car and have severe head trauma.  You finally get out of the hospital after spending 6 weeks in a coma and 3 1/2 months in the hospital.  You leave the hospita lto find you aren’t the same person mentally and physically.  You find yourself slipping into a depression and think the answer to fix it is alcohol.  Your last drink you pass out and probably shouldn’t wake up due to the excessive amount you had.  But luckily you do.  Do you continue down the dark path or do you find another outlet to deal with your emotions? 

Dan Cox, a true alpha, found his outlet.  FITNESS!  Check out Dan Cox’s inspirational interview!


“Members” Only: Does Size Matter?

Alright, this is a delicate subject but it relates in a “big” way (pun intended) to the issues of confidence and masculinity described in Alpha Male Challenge. Yes, we’re going to talk about size, and we’re not talking about biceps. And while the guys are going to be very interested to “read the rest of this entry,” so will the women out there. As a psychologist, I figured it’s high time, once and for all, to set the record “straight” so that we can move on to even “bigger” True Alpha issues. Read the rest of this entry »

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