Singing In The Rain

Health is ultimately the culmination of the naturally balanced body, internally and externally, while harmoniously working together as one. Your body is a song. When exercising, stop training individual body parts, but instead do so as an orchestra in a symphony of full body wholeness. Do that and you'll make beautiful music.

When exercising "more" is NOT necessarily better by any means. WHAT you do, and how consistently you're doing it even if you don't want to one day or feel a little lousy, is of the utmost. That's how mental and physical results come.

Keep in mind that getting in shape is not easy. If it was more people would already be there and no one will ever actually arrive. We must always keep practicing fitness for the rest of our life. What you put into it is what you will receive as results. There are no corners to cut.

You might feel sick one day, not sleep well the night before, feel sore, family or office party, but despite that and anything else that might possess an excuse builder you continue on. You only have one body. Pay now or pay later. Live well.

The main reason why people fail at most anything is because they give up. That's it. Persist and you will have it. You will get there. Persist until the only thing that will happen is you succeed.

Synergy Kettlebell Training Features 2 Skinny Strong Girls

Tammy Gerken & Courtney Szorc have a little fun doing some VERY impressive stuff. This totally inspires me to keep pushing myself so I don't feel weak when the girls lift the heavy weights. LOL

Thank you for your motivation ladies!

No Perfect People, Personal Trainer, OR Fitness Coach

I had a conversation with a client today who was just a bit burnt out on life- mainly all things health related. Workouts, and of course the healthy eating habits portions, usually seem to be the first things to go once stress comes into the picture. I understand exactly what my client was saying because the same thought process and feelings are something that I personally struggle with every few months. This happens to everyone. I see it all the time and have for the past 13 years while professional training. This is a main reason so many people hire trainers & coaches. And to all my clients: I VERY much appreciate you letting me coach you. :) As my conversation with my client continued I realized a couple things that I do that helps me manage times in my own life where I get stressed, distracted, burnt out, tired, bored, feeling like what I'm doing isn't working or that maybe something else will be the answer, holiday time, and the list goes on. Every few months I seem to feel EXACTLY like that and just want to lay around and watch John Cusack movies. That might just be a case of some A.D.D. or maybe I'd been eating too much dark chocolate... probably the first one cause eating too much chocolate is not a crime, but in my opinion it's a darn good privilege. Okaaaaay not sure why we ended up on chocolate (lovely thought isn't it) but back on track now... IF it wasn't for my HABITUAL routine I would fall off during those stressful times.

In fact I spoke with a fitness trainer friend of mine today who hasn't worked out in a while. But it's not "cool" to show that side of us as coaches and motivators to our clients. We sometimes are given the illusion of fitness perfection, BUT that's definitely NOT the case. Well my biceps are pretty cool though, but that's a whole nother conversation. Us Fitness Coaches are real people too with the same struggles as everyone else. I ate 3 pumpkin pie slices(made grain-free with a super yummy pecan crust) this weekend when I probably shouldn't. I know that life will go on... as long as I keep going on. The easiest thing to do is nothing. It takes effort to actually do something. ANYTHING you do beyond nothing is definitely better than the alternative.

To all my clients, I care about YOU. You might think why... Bob's just a trainer... when we leave he doesn't think about me anymore... nope- emotionally I get TOO connected to my clients. I literally think about everyone all the time because I want to do everything I can to give you opportunity to be successful beyond your expectations. It makes me happy when I see you there cause I KNOW you'll see results. It saddens me when towels get tossed in when I KNOW potential is there. Everything, and I mean everything, will fall better into place when you are regulating your hormones and getting stronger with your regular fitness practice. Together WE are stronger.

The final encouragement I'll give anyone who feels the strong hand of a rut in the works is that if you do little you will still see results, but if you do nothing you know what will happen. No matter who you are you WILL get through this period in your life.

We stand together in this. Remember what Master Yoda (from Star Wars) said: "try and fail... do or do not". You know what needs to be done. Keep your habits.

TODAY is the BEST day to DECIDE to get your rear in gear. Set your schedule and be there for YOU. It's you time!

Synergy Kettlebell Training presents: Susan Lausier

It was about a year ago when I first met Susan and I have a certain warm place in my heart for her because she was my very first Kettlebell client after launching my Synergy Kettlebell Training business in Aurora, Illinois. There was a lot of newness between the two of us because I had just moved back from Arizona and she was brand spankin new to Kettlebell Training. We met each other at the perfect time in our lives for the both of us and our partnership ignited right away. Susan, on the surface didn't waste any time and almost showed no nervousness at all when I asked her to lift this big ball of steel over her head. She dove right in- no questions asked. She just did it and at first I wasn't sure what she thought of our Kettlebell Kamp workouts cause she never really said much about them, butttttt she kept showing up so that said something right there. She was consistent every day and she was set on accomplishing her goals. There were times when I even had to tell Susan to take a day off and rest. She would show up pretty much every day we had Kettlebell Kamp classes. Now knowing Susan a lot better it was very clear that she didn't want to allow any reason or excuse to stand in her way of reaching her goals and now, more than ever, her goals still exist; but more have been added alongside simple aesthetical health.

Over the past year Susan has worked very hard to become about 80lbs lighter and much, much stronger. There are 2 main components to her success, the first, but not the most prevalent, is her devotion to being Kettlebell Skinny Strong and changing her body to be healthfully balanced. I still remember the day I asked her to use the shiny pink 8kg Kettlebell and she looked like she was gonna freak cause of the size factor. There's this infomercial sense that women shouldn't lift more than a 5lb anything- be it dumbbells or Kettlebells. You see there is waaaaaay too much crap information out there making you believe that women are too weak to lift heavy weights and if you lift heavy you're gonna be bulking up. That's just not true... not at all. Susan defies this every day.

Not too long after I began my Kettlebell biz here in Aurora, IL I wanted to form a solid Kettlebell lifting team tocompete throughout the year whenever there were Kettlebell Sport competitions. Susan was the first to join on and took to the Sport style of training extremely well. The first competition we decided to prepare for was a pretty big one too. It was the Arnold Sports Festival in Columbus, OH. This was like the Super bowl for Kettlebells. She decided to register for Women's Long Cycle and so the comp prep began. As with any competition program it's very intense and shares a consistent schedule of putting your body through the rigors of skill practice in your chosen event. There were a couple physical road blocks in our way training, but Susan overcame them all to victoriously get up on stage and show her body who's boss. Susan did not compete to beat other women of her same weight class. No that didn't matter to her. Susan got on the platform to prove to herself that she CAN do this and this was something she was going to do well.

Kettlebell Sport, in my opinion, is the greatest sport I personally have ever taken part in and Susan seems to share the same love for it. I always have enjoy having people in my classes watch Susan practice her sets because she is so graceful and fluid in her movements. She regularly works with the 16kg (35lb) and 20kg (44lb) Kettlebells in her training. It appears as though, despite the dripping sweat from her brow alongside the red face, she is working effortlessly. And she will be the FIRST to tell you that Kettlebell training is NOT easy, but it DOES provide amazing results IF you apply yourself. That is what it's all about and one way how Susan amazes me.

I mentioned that there are 2 components to Susan's success and the second one gets tied in here. This is the one that is her most important and key component. It is her mental amplitude and mental perseverance. Susan is a woman who will not allow certain obstacles to overtake her once she makes up her mind to decide she will win. I have seen her mentally grow stronger every day and together she has helped me grow in mine due to her self-discipline. In order to accomplish anything great there is always some mental and physical pain involved. Susan embraces that fact and strives to leave mediocrity by the wayside to be the best she can be. Susan thank you for your inspiration.

In June 2010 Susan turned her passion for Kettlebell Training into an official documented experience when she was professionally certified as a Kettlebell Teacher with the International Kettlebell and Fitness Federation under Ken Blackburn and Steve Cotter. That was an awesome experience for her and glad I was there to witness it when we hosted the IKFF right at our Synergy Kettlebell Training gym. After she became certified I slid her right into teaching a couple of my classes a week. Susan has been a pillar for me to lean upon for solid instruction with newbies and role model for veterans alike.

From what I can tell, Kettlebells have been a contagious addiction in Susan and she seems to have caught the Kettlebell bug from me. There is no help for us. I believe we're too far gone for any way out. We need constant reps practice and dark chocolate to satisfy the addiction. Wait... did I just say that? Ok, YUP! We're also choco-holics. LOL Now if they can make a Kettlebell out of chocolate we'd be 2 REALLY happy people. Maybe it's the chocolate that makes Susan so cool... Sorry Susan- I told your secret!

Thank YOU Susan for your hard work, great support of my business, partnership in delivering the best Kettlebell Training environment we can for our Synergy members, and your continued efforts on Synergy Kettlebell Sport Competition Team.

Eat Often, Store Fat Often

Within the mainstream health and dieting media there are advocates of eating every 2-3 hours. Well the bodybuilders do that and that's what it says to do in the fitness magazine or what my gym "nutritionist" or "trainer" says to do so it must be right and I've gotta do it that way right?  Wrong!!!  In fact, eating 5-6 small meals a day is something that most people should not be doing and let alone neither have time for. The reason most people should not be eating this way is due to hormones within our bodies- mainly the direct effects that insulin has on us. To put is both plainly and bluntly, when we eat often we store fat often. Our bodies use food in one of two ways: fat or fuel. If we need to use what we consume as fuel because we are actively exercising or laboring (mall power shopping comes a close third, but I'd say doesn't count in this regard) then we will use it; however if we are not doing that then we will be storing it as fat.

Here's a quick video from Brad Pilon, of Eat Stop Eat, explaining when we eat how our insulin spikes in relation to the type of food we eat, protein foods included.

If you don't know what the heck insulin is or does, besides just knowing it's important and something diabetics need to pay attention to allow me to very quickly run through it. In a nutshell, insulin is the hormone released from thepancreas to regulate blood sugar. It is the most anabolic hormone in the body. That essentially means that it directly assists in the building of tissues. This is done by the glycogen storage perpetuated by insulin into muscles and the liver. Insulin is also the hormone that directly causes you to store fat. Whenever insulin is spiked you will be storing fat to some degree unless your body is in a state where you are using that energy. Most of the time when we are eating, and shortly after eating, we are not too active to use food as energy right away so therefore it gets stored on us for later. That's what fat essentially is: stored energy for later.

The Kyoto University "Effects of High Protein Diet on Insulin and Glucagon Secretions" is one study that you can read which goes into much greater detail than this:

There are diets published which advocate low carb eating and high protein consumption. These diets are certainly not immune to the fat storing effects of insulin. In fact proteins, if carbohydrates are not being consumed in high enough amounts, will indeed be broken down in order to be stored as fat.

During the digestion process protein foods are broken down into amino acids and certain ones trigger insulin release. Acetylcholine, released from vagus nerve endings (parasympathetic nervous system), triggers insulin release through phospholipase C. There are 3 primary amino acids (alanine, glycine and arginine) that act similar to glucose by altering the beta cell's(these are what release the insulin from the pancreas) membrane potential. So you see, the ability for your body to store fat even when carbohydrate consumption is low, is still quite present. Our bodies are very intelligent and adaptive to know what they need when they need it. So if we aren't eating the carbs then we will still store fat by simply eating mainly protein sources.

When there is an off balance of carbohydrates, as in a low carb/high protein diet, the digestive process(insulin release included) will break down fats and proteins into sugars. It takes longer for that to happen, only by a couple hours, but it to does happen.

Basically there are 2 states where our bodies burn the most fat: in a fasted state and while exercising.  Both of these body states are very similar. While we are exercising and while we are fasting our insulin levels are low because there isn't food in us needing to be broken down. Growth hormone levels are high and therefore fatty acids are freed into the bloodstream to be used as energy. During fasting and exercise we burn fat in the exact same way as well. Also during fasting and exercise amino acids are moved to and from muscles to increase their metabolism. This also aids in the fat burning process. Additionally during both exercise and a fasting state our endorphins are elevated.

Typical exercise lasts 45-60 minutes while fasting lasts many hours. Combine both fasting and exercise by exercising during your fast state and enjoy an even greater fat burning. Both states are very similar in how the body burns fat and if we eat fuel only when we need fuel instead of at "breakfast time", "lunch time", "snack time", or "dinner time", etc then we will be better able to balance our body into a tone, lean, strength building, and fat burning every day of our lives.

Feed your body when and only when it needs fuel and make sure you're eating real food that isn't processed to get the absolute best benefit from all its nutrients. I recommend a few different Intermediate Fasting Protocols that gradually take you from eating often to eating when you're needing. This makes it a lifestyle instead of a diet. Diets fail, but lifestyles succeed. It becomes a habit and once that happens you reap all the rewards.

30 Day Challenge: 3 Very Simple & Tasty Red & Green Christmas Smoothies


Here's our protocol: From now until the end of the year we're doing 2 smoothie fasts a week with each of those days being on Tuesday and Thursdays. You drink one of the smoothies during the day and the other in the evening. Only have 2 smoothies each of those 2 smoothie fast days and one will be red and the other green. What these smoothies and fast days will do is detox your body, facilitate fat loss, and spike your energy levels up immensely. You'll actually be shocked, if you do these Christmas Smoothie fast days right, how much energy you get. If you've been eating a lot of processed food and grain carbs for a long time your body may even feel a bit weird because of how well this works, but never fear cause that means it's doing its job.

Because Christmas Eve is on a Thursday and I'm sure you're gonna wanna eat some gooooood food we're starting on Thursday, December 10th and then for next week you can do it on Monday and Wednesday if your Christmas Eve schedule doesn't allow you to do it then. Outside of the smoothies drink at least half your bodyweight in ounces of water and then an extra 20 ounces minimum when you workout.

Ok so as promised here's the 3 Very Simple & Tasty Red and Green Christmas Smoothies.

3 Very Simple & Tasty Red Christmas Smoothies
1. Half Cup of Fresh Organic Pineapple
1/4 of a beet
1/2 leaf of kale
1/2-1 full carrot
2. 4-6 Strawberries
Small handful of spinach
1/4 Apple
1/2-1 full carrot
1/2-1 radish with root
3. 1 Whole Apple
1 Banana
1/4 of a beet
1/4 teaspoon size of fresh Ginger root
Small handful of fresh blueberries

Note 1: I use my Vitamix and it tears everything right up. Make sure you don't "over beet" LOL cause it will take over the flavor. Follow as the recipe suggests.  Nothing needs to be peeled. What I do is cut things up into easy to manage(for the blender) chunks and then blend away. :) Note 2: Don't be alarmed if your stool is redish. The beets do this. The first time it happened to me I thought I had a problem cause it looks bloody, but be rest assured it's A-OKAY. Beets are amazing for detoxing the liver.

3 Very Simple & Tasty Green Christmas Smoothies
1. 1/2 Apple
1/2 leaf of kale
Small handful of spinach
1/4 teaspoon size of fresh Ginger root
1/4 of a cucumber or 10 marshmallows - Just Kidding!
2. 2 Celery Stalks
handful of mixed baby greens
1/2-1 full carrot
Half Cup of Fresh Organic Pineapple
Optional, but recommended: 1/4 of a cucumber
3. 1 Banana
1/2-1 an orange
1/2-1 full carrot
1/2 leaf of kale
Optional, but recommended: 1/4 of a cucumber

Bob Garon's Confessions Of Blatant Heartfelt Honesty Inspired By Third Format

I'm taking a HUGE chance at expressing myself in this blog post to all of you. The chance I take is being misunderstood and/or misinterpreted. That happens quite a bit where reading is concerned if the author is not fully known to his or her audience. It is then up to the author to express themselves the best they can and know how. I did that here and hope I did it effectively, but as a human I don't do things perfectly and would like feedback. There is a comment section at the bottom of every post and if this post upsets you please write a comment because my intentions are definitely NOT that. If you are upset then that means you did not interpret me accurately. If you understand my words you will clearly see that I fully open my heart and mind to you for a brief moment becoming vulnerable. It is in that vulnerability that I truly express my thoughts.

The following was mentioned and asked of me by one of my pastors, Jeremy Jernigan, over on the Third Format Blog here:

"I love when people challenge indifference, especially in a spiritual context. So here's one to get us thinking.

'The worst sin toward our fellow creatures is not to hate them, but to be indifferent to them: that's the essence of inhumanity.' George Bernard Shaw

Do you agree? Is indifference really worse than hate?"

I find that my struggle is the mental judgment of people. I have developed almost this sixth sense of how to read people and to do so very quickly after meeting them.

Based upon my initial feelings and ongoing continued perception of them based upon their own actions/inactions I derive a mental concept of who they are and then maintain that mental judgment. The longer I know them, they may do things that cause me to keep stacking judgments and then each time I think of them, interact with them, or simply observe them the judgments are there and so therefore my overall opinion of them may or may not be a positive one based solely on all of this- which was again their actions/inactions to begin with.

Ok so to answer the question I wanted to provide that background so you can have a bit of an insight into my people perception process. Ultimately I do not, and never will, hate anyone. What happens in my own heart is an extremely deep desire to help people become physically and mentally stronger in themselves than they already are. This causes me to have a mental attachment that, can at times be quite exhausting and which can or cannot, entirely depend on exactly who they are to me in my life, be a positive or negative experience.

Whether any of this makes sense to you I'm not sure so I will put it into more practical terms.

As most of you know, I am a fitness coach and run my own Kettlebell Boot Camp in the evenings in Gilbert, Arizona at Discovery Park. My goal is to help people get fit, stay fit and live longer, healthier lives. Well not everyone wants to do this. That is to be understood, BUT to me when I see that I think in my mind: "why not?". Why don't they want to take their health, which is sometimes the only thing they CAN control in their lives, and do whatever it takes to make it the absolute best that it can be. Now of course I understand that most folks aren't going to prioritize their bodies, health, and exercise as I would like. So grace is definitely in order. Even though I understand that it is a difficult challenge for me to see people try to get the quick fix and magic cure all to obesity, deconditioning, and any overall health conditions when in FACT these can most always be remedied by good nutrition and exercise.

Now this will not ever be accomplished by what the government wants and the content that's put into all these magazines weekly and monthly editions regarding nutrition as they see it. No, but it will definitely come through the hard work of everyone who actually WANTS to become mentally and physically stronger. It is not something that is easy to achieve for if it was more people would already be there. For me it's hard to sit back and watch people try to do EVERYTHING that is opposite of what they should be doing. They almost run from what it is that will truly give them what they both desire and need. The formula is simple and it's told to us our entire lives: proper diet that's a lifestyle and everyday activity and exercise. Of course that goes much, much deeper, but the essence is clear. The way it works is first wanting and then executing into actions.

My attachment comes when the 'want' begins and I then automatically do everything I know how to, throw my entire knowledge and self at the person, and they simply expect changes because of their want. Well it's a struggle for me to disengage myself from the emotional side of helping people connect to their dreams when the end result is within my power to partner with them to get there.

So to circle back to the qualm of being indifferent or hating as a disservice to humanity I would have to say that yes indifference is quite the quandary. When you hate at least you will know without a doubt whether you like or dislike that person. The only issue there is then why did the hate begin in the first place and can it be resolved and removed. Indifference, on the other hand, can be a much more sticky dilemma in that people will always fail themselves and fail us. We're human and if we allow those failures to affect us there lies the problem because we will then always have one. The problem lies within ourselves.