We've MOVEd!

For further posts, videos and workouts, please visit us at our new address:

MOVEFitness.us

The Soap Box

I make a habit of throwing up some rather tough rhetoric around here about what I see as shoddy training, lack of professionalism, bullsh*t fitness programs, hack products etc. I’ve also taken a little heat from time to time in regards to some very big very popular training programs out there.

The field of athletic training for every day clients has gotten really crowded really fast. Terms like “general preparedness," “metabolic conditioning” and “tactical conditioning” are being thrown around by every trainer and their uncle, even if they’ve never gained anything more than a thinly veiled gym specific certification. Gyms, workout dvds, weight loss systems...the bandwagon is getting pretty damn crowded these days.

Frankly it’s insulting to a seasoned professional and it’s dangerous to the client.

If your coach / trainer is lumping you in with the rest of their training clientele, shoveling the same workouts into your program that she/he gave the 3 before you, you need to take another look at what you’re paying for. The problem with so much of this flashy new wave of “athletic” training that’s shot up around the globe is that so many people pushing this kind of training are lumping all their clients and all their clients’ goals into one big pot. They ignore individual needs and wants, covering it over with a blanket statement about general fitness and performance.

How in hell does a random workout handed down from on high to the general masses recognize you and the specific goals you have as an individual? When that workout happens to roll back around, where is the systematic intensification of variables other than just trying to do it faster? Where is the program design that adapts that workout to your specific areas of need exposed thr first time around?

I'll get off the box now.

Workout of the Week!

Still working on getting those videos from Jess' Crossfit Regionals domination up. They should be here this week.

Mark your time and loads for the following workout. Refer to the video demos below for instruction.

4 Rounds

10 HSPU (toughest variant you can as per video)

20 Hang Power Cleans

30 Burpees

40 DB High Pulls

50 Squat Jumps

Results are in!

It's official. 2nd overall and headed to California!!

Congratulations Jess!

Random momen of greatness

... From CF northeast regionals. 90mins to Jess' final w.o.d.

The final workout

Seems like they're playing to her strengths.

Team JP

#2 by 1 point going into the final W.O.D. Let's go Jess!!!
Videos to follow tomorrow

Team JP

Life got in the way of this week's video so I apologize for that.

Right now, everybody send whatever good mojo they've got to our good friend Jessica Pamanian. She's heading into the 2nd. w.o.d. for today at the Crossfit Northeast Regionals in Albany.

I'm headed up to help cheer her on tomorrow, so I'll see if I can't get some good pics of the games to share.

Fitness Chaff

Submitted for your viewing pleasure: 3 perfect examples of why it's so hard to get people to take us as fitness professionals seriously sometimes.

Read to the bottom. I do have a point to make, believe it or not.


1. Breaking news: Apparently it's supposed to be ok to trade in your concept II and SDHPs for a video game...



2. A lot of people have seen this one before, but seriously, it bears mentioning again. Insert whatever joke you want on this one.



3. Now this one you might not have seen. It's maybe an iota more subtle than the handjob weight, but that'd be about it.



Here's my point. 3 things that have or I'm sure will make a killing in the marketplace. 3 things put out by people looking to take advantage of a gullible public by marketing savvy, physiologically and technically ignorant people. These three things are exactly why what we're doing here, what Steve is doing over at EFC (see links panel) and the work of qualified performance coaches is so damn important. These pieces of marketing garbage, detritus of a system intent on maintaining an obese, ultimately sedentary and uninformed society only serve to feed our money back into the same system that keeps us fat.

Do Less Work! Get More Results!....how does that begin to make sense.

I'm preaching to the choir, but that's ok. Stay fired up about your training. Keep pumping the gospel of performance training for fitness to your friends and sooner or later, they'll listen.

Workout of the Week

The following is for time. If you do not have a concept II or other brand rowing machine, please substitute in a SumoDeadliftHighPull at a ratio of 1 row:10m

1mi run
250m row
.75mi run
500m row
.5 mi run
750m row
.25 mi run
1km row

Bonus Workout

Taking a break from playing fitness documentarian this week. I'll see you next week with another new video.

Bonus Workout of the Week.

10 Rounds of 10 reps each for time:

KB Swing (2 hands)

Burpees

SDHP (w/the same KB)

Box Jumps

Deck Squat Ball Slam

You Need This

This posting comes from the "Run Out and Buy This Even Though I'm Not a Paid Representative" department here at MOVE.

I was introduced to this by my lovely sister in law last year and have sworn by it ever since. Kettlebellers and gym warriors listen up. Sore? Tight? I have 2 words for you.

Snap Heat.

Snap Heat is a beautiful innovation by someone smarter than I am. It's a heating pad that's filled with some kind of saline solution. There's also a magic button inside the pad. When you press the magic button, mystical crystals begin to form and spontaneously generate heat that delivers Asgardian healing to your weary muscles.

Ok, so it's a measured chemical reaction that delivers an immediate and steady heat that lasts for what seems like a couple of hours. Here's the beautiful part, when you're done and it's gone cold, drop it in some boiling water, which resets the chemical reaction and softens the hardened crystals so the pad is reset and ready to go again.

Trust me. I've done the Tiger Balm patches, electric pads, microwaved towels...nothing is as consistent of a heat for as long without being plugged into the wall as this is. They've got different sizes and shapes for shoulders, back, neck etc. Go check it out. Thank me later.

SnapHeat.com

Workout of the Week

Apologies for the late post. Time seems to be slipping by a little faster every single day.

Run 1 mile
2 rnds of the following
10 Thrusters (bb or KB)
20 Pullups
30 Ball Slam
40 Pushups
50 Body Weight Squats

Run 1 mile.

Mark time for entire evolution.

"F" the Hovaround

Ok, so Saturdays are the day I usually put up my own composition, an attempt at a somewhat witty, informative and insightful look at the life changing, fountain of youth, elixor of life type movements we promote here at the blog.

Well, while I'm waiting for my nomination for a documentarian of the year award for my efforts, I'm going to take a break from that for a moment and show you something central to our philosophy here. Why do we do all this? Why work so hard.

Here's why. Meet Johann Martin, a Hungarian athlete. He's trained with kettles and body weight oriented movements his whole life. While you watch, please remember, in many of these clips, he's just past his 63rd birthday. The video spans from 1967 through today. This man still maintains many of the movements at very similar loads to what he lifted in years past.

Ever seen those late night/early morning commercials for battery operated, motorized scooters for the elderly?...This is why we train so hard.

Time Out

No video today folks. Something more important today. Anyone that knows me very well at all knows that Nashville TN is very near and dear to my heart. Someone in my Facebook network posted this link the other day and it really needs to be seen.

Nashville's in trouble. She needs help. Please give. Give to the Red Cross of Middle Tennessee

http://www.nashvilleredcross.org/general_calltoaction.asp?CTA=1&SN=8522&OP=8919&IDCapitulo=78T3Z2WSK0

Give to The United Way

http://www.unitedwaynashville.org/

If you live in the mid south, contact Hands On Nashville and help someone dig their lives out of the mud.

http://www.hon.org/HomePage/index.php/home.html

Online Resources

I'm always on the lookout for new tools and resources to make available to my clients and colleagues.

Here's a couple I've run into or have had recommended to me over the last few weeks. The first two are particularly good for all our garage athletes.

Online Tabata Timer:
http://www.beach-fitness.com/tabata/
Love this one. It's actually a dual interval timer more than a strict Tabata timer as you can adjust your work/rest or high/low intensity intervals. Free, simple good to go.

Full Screen Stopwatch:
http://www.online-stopwatch.com/full-screen-stopwatch/
Straightforward countdown timer or stopwatch.

Run Distance Calculator:
http://www.walkjogrun.net/
This is an amazing little map based site that very easily lets you plan out runs near where you are. Want to know exactly where that 400m run interval outside your house starts and ends? This site shows you. You can also access preset runs others have charted in your area. Very cool.

Workout of the Week

Inverse Ladders.
Thrusters can be either barbell or kettlebell. I'm posting both videos below.

5 Rnds

50 Thrusters (10 less each rnd)
10 HP Cleans (plus 10 each rnd)

Record modalities and load.

A Word on the Soda Tax

You know, my lovely wife, Sherrie, made a great observation this morning. It was another one of those don't-attack-the-working-class-by-taxing-out-sugary-beverages commercials. Says Sherrie "What? So it was ok when tobacco was the big baddie, but it's not so funny when it's your Coca Cola?" And she's totally right. Much like tobacco in the very earliest days of of the anti smoking campaigns, the culture around drinking sodas hasn't shifted yet. In 5, maybe 10 years it will though. We know sodas are linked to obesity and all kinds of associated diseases. But like most truths, it's still in the transition from an intellectual understanding to real acceptance. What would you do if Katie Couric or Brian Williams lit up a Camel on the nightly news? Edward R Murrow did it all the time. But it was accepted then. These days we see Coke, Pepsi & Snapple advertisements everywhere. With as much sugar as 6 fudgecicles, I wonder how long it's going to take for people to fight for an R rating on all movies that show Snapple Iced Tea consumption like they're doing with cigarettes now? How long until the average joe out there starts to understand that getting your kids started on soda at a young enough age that they're effectively hooked for the rest of their lives isn't all that much difference from a health point of view than giving them their first smoke? How long before we get over it, start taxing the foods and beverages that are killing us get them out of our kitchens?

Technique Video: Kettlebell Squat & Thruster

"...k - e - y
Why? Because we like you!..."

Enjoy.

I'm posting the link because I know blogger likes to cut off the edge of my wide screen postings.
http://www.youtube.com/watch?v=VLfA5FVB7MI

FOOD!!!

I just put this together for the monthly newsletter here at West River and figured I'd share it here. I don't normally spend time looking at nutritional tips, but summer is, in fact, coming and I know quite a few people looking to shed their winter bellies, so here you go.

5 Steps to Sustainably Better Nutrition.

1. Know where your food comes from. Apples grow on trees. Grapes grow on vines. Excellent. Where does a Pop Tart come from? If you look at the ingredients panel on the packaging and the list looks like a definition in the glossary of a chemistry text book, chances that food is highly processed and preserved. Stay away! The fewer and more simple the ingredients, the fresher and better the food.

2. Make it Easy! Keep small (or cut up) pieces of fruits and vegetables in the refrigerator for snacks or for making fast and easy bag lunches.

3. Kill The Clean Plate Club. Food portions in this day and age have gotten completely out of control. One dinner entrée at a restaurant like The Cheesecake Factory has can have the same caloric value as a reasonable dinner for 4 adults. Remember, one serving of protein is 3 ounces. That’s roughly the size of your palm.

4. Think Locally. Because it requires less transportation, local food is fresher, and better for the environment.

5. Eat in season. Eating seasonal selections, such as strawberries in the summer and sweet potatoes in the fall, ensures a greater variety of foods will be found on your plate. Check out your local farmers' market for the freshest in-season fruits and vegetables.

Workout of the Week

Practice the DB Snatches. They'll show up soon, but I want you to have time to get it right before we jump in with that.

If you do not have access to a concept 2 rowing machine for the following workout, substitute in SumoDeadliftHighPulls. 10m = 1 SDHP. Advanced men, 45# barbell or kb. Advanced women 30# bb or kb.

for time:

4 rounds. Row 250 less meters each round.

1km row (conecpt 2 rower)

10 pullups

20 burpees

30 squat jumps

Technique Video: Dumbbell Snatch

Now You've Gone and Gotten Me Started...

See, this is what happens when you give me free reign enough to tell you what really pisses me off about my industry. And now you & whoever else is unlucky enough to bump into this blog today are going to have to sit through this little diatribe because of it.

When blessed with the machines, the beautifully efficient kinetic systems that God and evolution bestowed on us, what have we done as professionals? The human body is a singularly elegant machine. It has evolved over the entire course of human existance on this planet to be a streamlined and smoothly integrated series of energy supply, motors, levers and receptors tk meet the challenges of our every day. While we may not be done growing yet, right now we are at the momentary pinnacle of our evutionary journey. When given a task, we instinctually find the most efficient way to accomplish that task. If we can't accomplish it, the body grows, learns and adapts to be able to accomplish it next time. The whole working together to accomplish the singular.

So what have we done? We've clogged the very spaces meant to develop our physical selves into their utmost with machines of inefficiency, machines that break our beautifully efficient and inteligent system into parts that are forced to function unnaturally independant of each other. We take nature's greatest, smartest creation and shackle it. We make sure that the body is as comfortable and relaxed as possible to move one joint or one combination of joints in isolation of all else in order to get stronger. We deconstruct a system meant to function in harmony with its self, train the parts to move in isolation and then expect the total machine to work better when we put the whole thing back together again. What the hell?

This is why MOVE. This is why kettlebells, interval training, olympic lifting and all those damn burpees. Sitting in cars, offices Cybex, and Nautilus machines has created such a disonnect that we've forgotten what the last umpteen million years have taught us. We have to learn to function in our own bodies, in the real world again. Stand up, pick something with some heft to it and get moving!

Here's a thought: How long have you been doing the same arm curls and leg press machines? How long have you been trying to lose that last 5lbs or get rid of tht back pain?

How's that working out for you?

Workout of the Week

10 rounds of 10

Record loads and times

Knee Jumps

Burpees (most difficult variant possible for you)

Vertical Choppers

Box Jumps

DB High Pulls

Technique Video: Jump Variants

Explosive is the word my friend.

How you feeling after the deck squat pushpress rounds? Fun right?

At any rate, one thing I didn't mention in the captions on this next video, but is mentioned in my previous jump videos is the importance of the landing. No matter what kind of jumping you're doing at what intensity, land softly. You shouldn't feel jarring or a big impact in your joints when you hit the ground. If you do, practice your depth drops to hammer in proper landing before moving on to jumping of any kind.

Holy Hella Allergies!

So according to the channel 4 weather guy, we're somewhere around the order of 15 times the number of histamines and allergens floating around than we do in a normal spring. Not 15% more, mind you. 15 times.

So I did a little homework to find out how, besides overdosing on decongestant to the point the DEA puts you on a meth watch list, to scoot through this spring a little easier. Here's what I found.

1. Limit your alcohol intake on low air quality days. Turns out that the yeast and bacteria in alcohol can actually product more histamines that will aggravate stuffiness, swollen eyes etc. Who knew?

2. HOT WASH: Turns out that hot enough water actually does kill dust mites. So when you're doing your laundry, especially your sheets, turn your washer up to "hot" or to the sanitize setting if it has one.

3. Take your medicine before bed. Turns out that allergy symptoms tend to peak in the morning, so take your medicine before bed at night so they're circulating through your blood stream already when you wake.

4. Stub it out. Cigarette smoke and its residue have a horrible effect on allergy sufferers, inflaming any and all of your allergic reactions. They're so potent in fact that even if you don't smoke or hang around smokers, the particles sticking to a friend or roommates clothing are still enough to set you off.

I hope it helps guys. We'll make it through this season if we all stick together on this one.

Reference: MSN.com

Workout of the Week

10 Rounds

10 reps each, 9 reps each, 8 reps each...1 rep each.

Record loads and time.

Deck Squat Pushpress

DB High Pull (bilateral performed w/ same db's as above)

Burpee BB Clean

Ball Slams

Technique Video: Deck Squat Progressions

There's really nothing else to say about this one other than this. Practice, because you know what's coming.

To view the video unobstructed, follow this link
http://www.youtube.com/watch?v=eA-T889vhow

Give it where it's due

I'm not sure how many of you are familiar with Rob Russell over at
Kettlebell-training-for-sport.blogspot.com
but I highly recommend adding him into your Google Reader. Rob is a British strongman and kettlebell lifter with a lot of good things to say.

Today isn't about Rob saying anything, rather doing. I just love this. Big time props and credit for this.

Being fascinated as I am with heavy KB lifting, this video quickly shot up to be one of my favorites. This is Rob with an 80kg kb. 80kg, that's 176lbs. Merely swinging anything that heavy is a feat unto its self. This is rob flipping that kind of a load.

Props Rob.

Workout ofthe Week

5 rounds. 50 reps of all in the first round. 10 less in each
subsiquent round.

Choppers
Sumo deadlift high pull
Box jumps

Record time and loads.

Sweet.

Technique Video: Choppers

Who doesn't need a little more rotational training in their program? I mean come on!!

Long Cycle Championships

Well, 2nd in my weight class and a personal best. What did we learn on Saturday?
You know, after being to a number of these things, I just can't say how much I love the people I run into at each one. If you're in the New York area and haven't plugged into the GS community here yet, then you really need to get your arse in gear. You're missing the party.

At any rate, what did I learn? To take absolutely nothing away from my fellow competitors, I learned that I am the first person to defeat myself. Lost a few reps there all on my own. Didn't need any help there. Why? How? Where did those reps go wrong?

1. Fixate the bell immediately in lockout.
2. Wait for the judges count no matter how long my lactic acid drunk brain thinks he/she is taking to make the call. In truth, they're probably right on it, it just seems like an eternity in my own brain.

Ok, so I need to adjust my training. Fault 1 is that I wasn't training with someone counting, so my ear wasn't attuned to waiting for the count before going on to the next. Utilize a training partner. Check.

Fault 2. Fixation was a little slow in coming at times. That's a little harder to train. But you know what's interesting, both points boil down to one thing. Patience. Patience on the platform, under 100+lbs of load, especially in the second half of the set is hard. But then again, isn't that the point?

Looking forward to seeing everyone in August at the Worlds.

Workout of the Week

4 Rounds

Run 1 mile

40 DB High Pull (bilateral)

30 Squat Jumps (bodyweight squat where you jump at the top)

20 Pullups (assisted if necessary)

10 Deck Squat Ball Slams

Run decreases by .25 mile each rnd.

Record your loads and time.

Technique Video: Dumbbell Power Development pt 2

Everybody loves a sequel.

Staying the Course part 3

Last point on this subject.

Set an event date for yourself.

For me theres always light at the end of the tunnel in the form of a competition date. I know once March 27th gets here, I'm going to be able to cut back and relax for a couple of weeks. American Kettlebell Club National Championships happen this weekend, so I've been training like a madman for 3 months now. But theres an end date, a time to recover coming up that sustains me.

If youre endlessly killing yourself in the gym on a punishing routine day after day, its going to wear you down eventually. So set yourself a date to hit an interim goal. Once you get there, go out and celebrate. Have a drink or a burger. Then, a few days later, you jump back in for the next segment.

How do you eat an elephant? One bite at a time. How do you win a national title or lose those pounds? One bit at a time. Give yourself permission to sit back and appreciate all the work you've done every now and then.

Workout of the Week

Run 1 mile (1% inclune if you're on a treadmill)

20 minutes max rounds of the following:

10 pullups (assisted if necessary)

10 Deck Squat Ball Slams

10 Hang Squats

10 Burpees

Run 1 mile.

Record mile times, rounds completed and loads. Videos posted below.

Tip & Technique Video: Long Cycle

In honor of this Saturday's event, the AKC National Long Cycle Championships. If you've never seen or have no idea what the hell a long cycle is, here you go. Com on out next week to see the big show. I'll post the info for tkts below.

Please contact Camie Kornely at 800-519-8553 or email her at ckornely@reeboksportsclubny.com to purchase your tickets. $10.

Staying the Course part 2

Part 2 in our look at how training like a competitive athlete can help keep you plugged into your fitness goals.

2. Find something new.

I’m a competitor in the kettlebell event Long Cycle Clean & Jerk. In the end, it isnt the most stunning or exciting thing to watch. Its a grinding, heavy, chalky, high intensity slog through 10 minutes of lifting heavy objects over your head as many times as possible.

So, to keep myself interested, I have to find new things like kettlebell juggling, circuit intervals, new grip work, and alternate endurance work to keep things interesting. The key is to find movements and exercises that contribute in a positive way to your ultimate goals. The newness keeps you plugged in and engaged while you get the useful goodies too. Its like Flintstones Vitamins, wrap something you have to get into something tasty that keeps you coming back.

Sun Delay

Today's video post is delayed due to a freakin' beautiful day in NYC. Man! Sorry kids, had to spend a little time in the park. Look for a special edition video post tomorrow for your tip & technique fix.

Staying the Course

Maintaining focus and consistency in training is all about finding the pieces and elements that excite you. And that can be extremely difficult, especially now, after such a long, difficult winter. (Those of you in San Diego, at lest just try to imagine that there is a thing called cold.), day in and day out in the gym, run after run. Staying on course is tough!

Over the next couple of entries we’re going to take a look at how taking tips from competitive athletes can apply to keeping you on track.

1. DO NOT BREAK YOUR RHYTHM: With everyone as busy as we are, its hard enough just finding those first couple of hours to get into our training routines. Well, once you find those hours, keep them, make them regular. If Monday at 7:30pm and that early Thursday spin class worked last week, hit them again this week and make dates for yourself. Make them regular anchor points in your week that you can look forward to doing something good for yourself. They're dates for which canceling and rescheduling is not an option. As soon as I skip one of my mid week morning workouts, I know next week, that same question is going to creep into my mind and ultimately I'm going to end up losing that regular session all together.

Don’t do it to yourself. Get regular and stay there!

Workout of the Week

Hope you've been practicing with the bilateral jerk...

For the initiated (gs style athletes) out there, do the following without resting the bells on the ground.

For the uninitiated (everybody else), you may put the bells down and pick them up as needed.

5 minutes max reps bilateral jerk

rest 1 minute

4 minutes max reps bilateral jerk

rest 1 minute

3 minutes max reps bilateral jerk

rest 1 minute

2 minutes max reps bilateral jerk

rest 1 minute

1 minute max reps bilateral jerk

record your loads and reps.

Special Edition How To Video: Home Made Indian Club

Tip & Technique Video: Bilateral KB Jerk

It's a Soda, Not A Right.

Tear jerking, heart string tugging commercial. Cut to interior shot of an urban grocery store. The store owner narrates as a number of customers of various ethnic minority groups shop for food.

"The majority of my customers come in with a calculator and a note pad, because they're on a budget...You can't just raise prices by taxing soda. We're already stretched...."

A tv news magazine piece where the journalist is interviewing inside a grocery store. Irate mother screaming about how it's just so unfair to tax her soda pop. She's just trying to care for her kids.

Want to care for your kids? Don't want to get hit with extra taxes? Want to save money? Water people. Water, tea, Crystal Light, veggie juice, milk, soy milk.

Come on now!

You know, as a former overweight kid who had a 3+ Sunkist Orange Soda per day habit, I'm going to be the first to say it. Tax 'em all. Tax 'em hard and tax 'em high.

Sodas encourage obesity. Obesity costs individuals, insurance companies and our government hundreds of millions of dollars a year. Obesity raises your health care costs and health premiums.

For our readers in the NY area, please call your representatives, email them , snail mail them, whatever. We need to get this tax passed.

I'm just sayin'.

Workout of the Week

Deceptively easy or brutally honest?

Run 1 mile

10 HSPU (hardest variant possible)

20 DB High Pull

30 Burpees

40 Ball Slam

50 Box Jumps

Run 1 mile

What's In Your Beverage?

You know that book "Eat This Not That?" The author, David Zinczinko, just came out with a new list detailing some of the more popular beverages you're going to run into at the supermarket. Worth a look, so I'm reposting. Who knew?

Snapple Agave Melon Antioxidant Water (20-ounce bottle)

150 calories
33 g sugars

Sugar Equivalent: 3 bowls of Honey Comb cereal


Snapple Lemon Iced Tea (20-ounce bottle)

250 calories
58 g sugars

Sugar Equivalent: 6 Original Fudgsicle Bars


Starbucks Coffee Frappuccino

290 calories
4.5 g fat (2.5 g saturated)
46 g sugars

Sugar Equivalent: 3.5 scoops of Dreyer's Double Fudge Brownie Ice Cream

Minute Maid Lemonade (20-ounce bottle)

250 calories
67 g sugars

Sugar Equivalent: 5 Good Humor Vanilla Ice Cream Sandwiches


Sunkist (20-ounce bottle)

325 calories
88 g sugars

Sugar Equivalent: 17 Chewy Chips Ahoy! Cookies

Naked Protein Zone Banana Chocolate (15.2-ounce bottle)

480 calories
3 g fat (1 g saturated)
32 g protein
70 g sugars

Sugar Equivalent: 5 Breyers Oreo Ice Cream Sandwiches


Tip & Technique Video: Bilateral KB Development

Time to move up to the big league. If you haven't already started working the bilateral kb movements, there's no time like the present. Seriously. Pick up an little extra complexity and load.

Countdown

88 Days to Memorial Day and the unofficial start of summer....

Thank God. No. Seriously. Thank God. In a season that brought us the snowiest February on record for New York City...EVER, thank God summer is on its way.

What are you doing to get ready? What kind of goals have you set for your summer?

Think back to the New Year's work we were doing. Ask yourself what you want to accomplish in your own fitness/athletics/wellness. Then look at what is the one better choice you can make for yourself each day (doesn't have to be the same one every day) to get yourself there.

You pack a sandwich for work instead of running doen to Au Bon Pain. You park your car at the far end of the Costco parking lot. You take the stairs.You run 5 miles instead of 4 tonight at the gym. Whatever. Find one thing you can do for yourself, one thing a day. You'll be surprised how fast it gets you where you want to be without all that broken resolution guilt.