Simple Nutrition and Healthy Weight Loss Advice.

Simple Nutrition and Healthy Weight Loss Advice.

Long time no blog I know, but I have been busy studying and doing work to prepare for my Nutrition and Weight Loss Specialist Certification exam. I thought I would take some time and share some things I have learned and tips that I will share with my clients.

This is 4 liters of water. Start drinking.

Water Is the Most Important Nutrient for Your Body.

Water will not only curb your appetite, but is required for every important task your body does. You will not be able to digest your food, get nutrients form your food or grow muscle without water. Depending on activity you could consume 3 to even 6 liters of water a day!  Also, I would suggest you don’t get on the bandwagon of using additives or sports drinks in water.  Ideally, you should replenish electrolytes and carbohydrates via food. Replenishing these is only critical after an hour of vigorous exercise and even then, will only benefit performance after 20 minutes. So save that for your half marathon or marathon. Drink water and have a balanced meal after your workout. One of the things I do is put elastic bands around my water bottle. Each time I empty the bottle I move an elastic band down. So my bottle holds 600 ml, 5 bands start at the top, at the end of the day I should have 5 elastic bands at the bottom for 3 liters.

Fat is not bad, in fact you need it.

Some of your nutrients are fat-soluble. So that means they can only be used in the presence of fat.  Omega 3, 6, and 9 are important. Saturated fats are not all evil, but look at lightly processed or unprocessed fats. Coconut oil, extra virgin olive oil, and fats from avocado and fish should be included in your pans and plates. If you would like to find out more about healthy dietary fat, check in next week. I will be writing all about the good, bad and ugly of fat.

Lastly, Unprocessed, Whole, Raw.

My training and my personal style encourage clients to enjoy raw, unprocessed and whole foods. It is very important to avoid things in cellophane bags, vending machines, laden with heavy preservatives. This is not as boring as you may think, and not dreadfully difficult. I am not asking you to cut out your treats, just re-think them. My process involves working with my clients and finding the negotiations and small changes in diet that have the biggest impact. Replace preprocessed candies and bars with dates and nuts with little bits of dark chocolate.  If you enjoy meat, eat the least processed as possible. Cut out sausage, hotdogs, even hamburgers and go for cuts of meat. Watch this space for more suggestions and tips on this to come.  

Don't like cooking. Try eating raw veggies with a little hummus. No cooking!

How to avoid awkward Gym moments.

How to avoid awkward Gym moments.

As New Year’s is around the corner, I thought would share some tips to some gym newbie so you feel less apprehensive at the gym. Don’t feel out of place. They gym is a place for everyone so here are some tips if you walk into the gym and want turn around and go right back out and hit up some fast food.

1.     Ask questions. Take advantage of the free tour. If your gym offers free sessions with a trainer take advantage of that as well. Remember, we are here to help!

2.     Don’t expect a great workout your first day. On your first day at a gym get acquainted with the building. Find out where the washrooms are, how the equipment works, read all those little signs posted about. This time will make your second trip much more efficient. If you have a personal trainer, they can stream line this process for you and make your fist day a great orientation and a good workout.

3.     Start by taking a group fitness class. You will get to know people like you and get a feel for the ‘vibe’ of the gym. There will be a lot of new people starting up so don’t feel like you are the only one.

4.     Go with a buddy. Dong the gym alone can be intimidating. Sometimes a friend can make you feel like less of a wallflower. But don’t get all chatty. You are there to work. Make a game plan before hand so you don’t waste time.

5.     Read all those wee instructions on any piece of equipment before you use it. I have a lot of experience in gyms and when I am traveling and go to a new gym I always read all instructions. Those are the manufacture’s instructions on safe use of the equipment and should be taken seriously. Reading instructions is not cheating!

6.     Sharing is Caring :)  Don’t hog equipment. For example:  if I do 3 sets of 10 repetitions and rest for 60 seconds (I do use a stop watch to keep me honest) in-between the sets.  If someone wants to use the same piece of equipment during my ‘rest period’ that is called “working in.” They use the equipment during my rest period and I use it during their rest period. This makes it possible for two people efficiently use the same piece of equipment.

7.     Good girls and boys put away their toys. When you are done with something, put it in the proper place, (even if you did not find it there) and clean off equipment. Now everyone can enjoy the equipment!

8.     Don’t crowd the rack. Doing your exercise in front of the weight rack means no one else can access the weights. Be mindful of your space and others.

9.     If you need use your phone or sit down and talk, find a chair; don’t use the equipment as furniture.

10. Start with low weight to get your form down, then go up. When I am doing a new workout or an exercise I have never done before, I will do a set first at low weight and low speed just to make sure I have correct form and I am safe. After that, I will do the exercise at my working weight.

These are just some tips. A health club or gym will be plenty of fun once you get into it and you will even look forward to going there! Just remember everyone was new once and nothing is the end of the world. Even those big muscle gorilla guys can be nice folks once you get to know them.  Use the staff at the gym, they are paid to help you and you should never feel like you are bothering them. Most of the time, gym staff gets bored, so having someone ask questions is really appreciated!

Inexpensive Gifts for the Fitness Freak on your list!

Got a fitness freak that on your list and don’t have a lot of cash? Here are some of my favorite stocking stuffers. It would be a great idea to give gifts (or ask for gifts) that promote your health and get that New Year’s resolution off on the right foot.

Small business and local folks!

Smoothie E-book. $10

http://natalieduhamel.com/sotd/

My friend Natalie Duhamel wrote this. She studied nutrition through Institute of Integrative Nutrition, so she is not just some lady with a blender. Her e-book recipes focus on raw vegetables. They taste great and are easy to make.  I have been using this book for a while now making smoothies. I set the blender to go and have a supply for the week. Sometimes I supplement meals with them, use them as meal replacements, or a quick snack before the gym when I cant eat anything heavier. You get the book in PDF form. Great gift for a friend, couple, or yourself to start getting some more veg in!

Downtown Nutrition: Sydney, Nova Scotia

https://www.facebook.com/pages/Downtown-Nutrition/127001297374939

390 Charlotte Street, Sydney, Nova Scotia B1P 1E2

You will find me at this place quite often. Some stuff I like (hint):

-Gift Cards, $30 $50 $75 or $100.

-PB2, it is a “new peanut butter”  with 85% less fat calories in regular and chocolate flavors.

-They also have Garcinia, Green Coffee Bean, and Raspberry Ketones for weight loss.

-Plenty of high quality fitness clothing. The only place I get my shirts for they gym.

-Maca. This stuff is supposed give you energy and can even replace your cup of coffee. They sell it right now for under $20 too!

-They have a great variety of pre workout, protein powder and post workout supplements that any fitness nut goes through frequently. The knowledgeable staff can let you know the best supplements for you gym rat.

As stocking stuffers these are great, way better than candy bars! Their facebook page touts.

- Quest Bars! With over 20g of protein per bars and an assortment of flavors: Strawberry Cheesecake, Peanut Butter, Cinnamon Roll, Chocolate Chip Cookie Dough, White Chocolate Raspberry, Vanilla Almond, Mixed Berry, Apple Pie, and Peanut Butter Supreme , Quest Bars will make anyone happy for the Holidays!

Charlene's Nutrition Centre

254 Kings Road, Sydney, Nova Scotia B1S 1A6

 

https://www.facebook.com/CharlenesNutritionCentre 

There is so much available here. Great place for special dietary needs, organic food and natural herbal remedies.

-Vitamin B natural factors for $12.99 great for energy and stress

-Vitamin D $10.99 sunshine vitamin.

-Vega snack packs $3.99 for energy.

-Macca chocolate bars $3.99 Again, great for energy!

-Vitamin C natural factors $13.99 for immune health.

-Cacao powder - great for smoothies under$20.00

-Emergency singles $1.00 I love these. Great for fighting off the cold season. 

Why would you go to a big box store for junk food when you can get healthy treats!

Stuff you have to wait for the mail for.

Acupressure Balls or Lacrosse balls. $3-$4

http://www.360conditioning.com/acupressure-balls.html

http://www.360conditioning.com/lacrosse-balls.html

You lay on these and give yourself a massage.  You can also use these to massage sore muscles so your hands don’t get tired. Use on the bottom of your feet quads, back or other problem spots. Nice little stocking stuffer.

Reaction Balls $7

http://www.360conditioning.com/reaction-ball-en.html

This helps with speed and agility. You toss the ball and chase it. It goes in different directions and you get a workout trying to keep up.  It is like playing catch with a jerk! Remember that scene in “Rocky” where Micky made rock chase the chicken…. You catch this ball you will be fast as grease lighting, but without all the feather mess!

Pedometer $8

http://www.360conditioning.com/pedometer.html

If someone is starting a new fitness regime in the New Year counting steps and walking more is a great start!

 

Resistance Bands $14

http://www.360conditioning.com/smart-muscle-toner-pack.html

These are fun, don’t take up much room and provide a great resistance. Nice introduction to weight training and versatility will keep your interest for a while.

Foam Roller $15

http://www.360conditioning.com/epe-foam-roller.html

 I use a foam roller before my workout and after. It is basally like getting a little massage. Read more about it in the description, it improves the overall health of your muscles and prevents injuries. I have a client that gets so much benefit from this I am concerned she has fallen in love with it...

Let’s talk about doing stuff with a $20 and another bill……

Stability Ball $23

 

http://www.360conditioning.com/360-anti-burst-stability-ball.html

I use these for everything. I do my dumbbell bench press on them, ab crunches, and stretching. In a pinch make a great chair. No house should be without one.

The Grid, a different type of roller $29

http://www.360conditioning.com/the-grid-mini.html

This is an upgrade from the other foam roller, this is hollow so it can fit in the strap of your gym bag.  Grate release and rugged.

 

Pilates kit. $43

 

http://www.360conditioning.com/pilates-total-body-sculpting-set.html

Pilates requires training and instruction, but this kit is nice and can be a thoughtful gift to someone thinking about hiring a personal trainer.

YFITT at the YMCA

 https://www.facebook.com/YMCAcapebreton

YFITT is a great opportunity to have a personal training session with highly qualified trainers in a small group setting. The best part about this is if you can not afford or are not ready for a personal trainer, this can give you a nice kick start! I do these sessions in between my regular workouts. It is the extra intensity I need for my fitness goals. 

THE BEST GIFT OF ALL

A session with me.  Hire me as your personal trainer to get on the right track this year! I promise fun effective workouts!

Now doesn't all that sound better than fruit cake?!

GREAT SCOTT: ANOTHER KILLER WORKOUT

Here is another great, client tested, interval workout. This is a tough one, not for the beginners. Featuring hex dumbbells, BOSU and KETTLE BELLS.

ROUND 1: do this 3 times

MAN MAKERS:                        70 SEC

Rest                                                30 SEC

BOSU ROCK AND ROLLER:             70 SEC

Rest                                                30 SEC

LUNGES ONTO BOSU

            WITH DUMBBELL

            OVERHEAD PRESS            70 SEC

Rest                                                30 SEC

ROUND 2:  do this 4 times

KETTLE BELL SWINGS            35 SEC

Rest                                                12 SEC

JUMP OVER BOSU                        35 SEC

Rest                                                12 SEC

BOSU TRIPLE STEP                        35 SEC

Rest                                                12 SEC

BOSU TRIPLE STEP                        35 SEC           

Rest                                                12 SEC

ROUND 3: do this 4 times

BOSU AND STABILITY

BALL TUCK-INS

OR PIKE                        40 SEC

Rest                                                13 SEC

RUSSIAN TWIST                        40 SEC

Rest                                                13 SEC

FULL SIT UP                                    40 SEC

Rest                                                13 SEC

DOUBLE SIT UP                        40 SEC

Rest                                                13 SEC

Periodization of Stresses: how rest days help you reach your fitness goals and prevent injury.

Periodization of Stresses: how rest days help you reach your fitness goals and prevent injury.

I was inspired this week by a string of injuries that my friends have had. Many of my gym rat friends forget the importance of a “rest day.” Ok, I am guilty of this too. So how do rest days work for those of us who almost refuse to take them?

How Important is Recovery?

Recovery is so important, that the textbook I used in my CanFitPro Certification highlights it.

“Recovery: This principal becomes increasingly important as workouts become more stressful. Recovery should not be seen as optional, but as a mandatory principle of training that must be considered for every program.” (Anderson, 2008, p 130).

Rest days or periods of recovery are when you body repairs. The goal is that your body repairs the damage done during exercise, improving your condition. So a rest and recovery is not nice, it is necessary. You will not build muscle, lose weight or gain a greater cardio output with out sufficient recovery. Jeff Roux, COO and Director of Sport Conditioning of Twist Whitby points out how difficult it is to promote recovery and rest in a culture of intensity, go hard or go home workouts. “Athletes want to give 100% effort, 100% of the time, at 100MPH always shooting for a new personal best time, resistance load or effort.” (Roux, 2013, p42). Sound like you?

How does this look practically?

The most important thing to realize is that recovery allows the adaptations of training to actually take place before working harder again. (Roux, 43). This does not have to be sitting on your bum doing nothing. Think about taking stress off your muscles and joints or lower intensity physical activity. Yoga, foam roller sessions, a massage, a nice walk, or even some house cleaning can take the load off, but still be beneficial activity.

Sleep, Perchance to Dream.

Hamlet Act 3 Scene 1  “and by sleep to say we end, The heart-ache and the thousand natural shocks  That the flesh is heir to…”  Uh, ok, he was talking about death,  but sleep is when your body does repair the thousand shocks of step class and bench press that our bodies are heir to. The Melancholy Dane may have been in a better mood if he got adequate sleep.

When we sleep, our bodies release hormones that boost our metabolism, reduce stress from cortisol and builds cells.  “During deep sleep, our bodies release growth hormone, which stimulates the healing and growth of muscle and bone.” (Roux, 43).  So don’t compromise your sleep for your workout, you are only making slowing your progress.

Eat!

The worst thing you can do is starving yourself and workout. Your body needs fuel, choose high quality fuel and plenty of it. This is too big of a subject to get into here, but to summarize; I like this quote from Roux. “It’s like owning a Ferrari and putting regular fuel in it. You would not do that to your beautiful sports car so why do we choose to punish our body every day with bad food choices.” (Roux, 43). So search for high quality fuel. More on that in future blogs….

Periodize your stress.

The best thing is to get a personal trainer (hint, hint) that can come up with a schedule for you.  The general idea is that you do not want to over work muscle groups without sufficient recovery.  On strategy is periodization of stress in a program.  Here is an example:

Monday: Heavy workout day, Chest and Back

Tuesday: Legs resistance workout.

Wednesday: Arms and light cardio.

Thursday: Rest.

Friday: Heavy Cardio.

Saturday: Light Full Body Workout.

Sunday: Rest.

This is just an example; this is not intended to be a suggestion for anyone, but just to give you an idea.  One day, work one muscle group, the next day work a group that was not affected by the pervious day, add in some cardio and rest 2 days a week.  The next week, you may even rest 3 days depending on where you body is.  Also, look at the points where I have Heavy workout days and light workout days. So even some workout days are not HARD days.  Some days are easier than others.

Conclusion.

So I hope you get the idea. You should spend comparatively little time in the gym stressing your body in a smart way, and more time recovering. Do your body a favor. Schedule a massage this week, try a yoga class, spend some time with a foam roller and get a good rest!

References.

    Anderson, Gregory. Bates, Mike. Macdonald, Rod 2006. Foundation of Professional Personal Training. Human Kinetics, Champaign, IL.

    Roux, Jeff. September 2013. Rest, Recovery and Regeneration:  That is when the Magic Happens.  Canadian Fitness Professionals Official Magazine. www.canfitpro.com

Confessions of a Personal Trainer: Just turned 34, best health in my life!

I really wish I had some drastic before and after photo and some Mike Chang 6 Pack Shortcut style advice.  That is not me. But this is me.

A tale of two photos. The first photo is of me at around 21 years of age. That is me, with a cigarette! An entire picture of beer?!?!? About to eat chicken wings? 

Second photo 33, after a half marathon, non-smoker, seldom drink, vegetarian?!?  What a difference 12 years makes.  I got a bit retrospective this month.  I just turned 34 and feeling a bit down about all the things I wanted to accomplish, but trying to focus on what I have accomplished.  What is my secret 13 years of slow incremental progress with plenty of setbacks…. Yeah!

I know. This does not sound like a lot of fun. Being as health conscious as I am is a fairly new development.  I was not born a personal trainer, nor did I start with fitness in high school. In fact, I skipped gym as much as possible. I ate vegetables by accident mostly and enjoyed a sedentary lifestyle. As I got older, did not get healthier at first. I was addicted to stress, my work/life balance was a mess and I was really losing a grip. I slowly started using exercise as a way to manage stress. With support from my wife, I finally was able to start focusing on my health.  Cutting out the unhealthy parts of my life and replacing them with healthy positive activities.

So, just like my recent accomplishment of running a half-marathon, I did not take a shortcut. Not a sprint, but a journey of one step at a time.

-Don’t chase fads: they lead to disappointment.

-Do it for yourself: this is your work and your benefit.

-Don’t beat yourself up for setbacks: Be compassionate to everyone, especially you.

-Most rewarding work is from the neck up.

-Find support where you can.

-Don’t look back: Like the song, you know. Learn from the past, but do not live there.

The last bit of wisdom I have after my 34^th birthday is from Henry David Thoreau

“None are so old as those who have outlived enthusiasm.”

So I hope the enthusiasm I bring to my clients will keep me young!

A great interval workout for the weekend.

I did this with a client today and it seemed very effective.  A nice interval workout for a Thursday. First round is a bit of a warm up.  Feel free to substitute other exercises as well.  Some may find the work/rest intervals not right for them and may need to adjust accordingly. 

Round 1 (1 time)

18 squats 8 push ups

16 squats 6 push ups

14 squats 4 push ups

12 squats 2  pus ups

10 squats 1 push up, (slow)

Round 2 (3 times)

Up right row with dumbbell for 25 sec.

rest for 8

Reverse Lunges w/ overhead dumbbell press for 25

rest for 8

rear deltoid fly with resistance band for 25

rest for 8

Round 3 (4 times)

Squats for 60 sec.

Rest for 20

Wall Sits for 60

rest for 20

Lunges for 60

rest for 20

Round 4 (4 times)

Hip Lift for 25 sec

rest for 8

Plank for 25

rest for 8

crunches for 25

rest for 8

dumbbell floor wipers for 25

rest for 8

What Hunter S. Thompson can teach us about fitness?

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Fear and Loathing in The Gym: A Savage Journey into the Heart of The Fitness Dream?  Counter culture icon Hunter S. Thompson may not have been interested in writing that.  Ok, health enthusiast may not be the first thing that comes to mind when you say Hunter S. Thompson, but some of his quotes can pertain to fitness.  Well, with a little work.

“The TV business is uglier than most things. It is normally perceived as some kind of cruel and shallow money trench through the heart of the journalism industry, a long plastic hallway where thieves and pimps run free and good men die like dogs, for no good reason.”

This is great.  If TV is where you get you ideas about body image, exercise and healthy living, think about this.  Don’t depend on mass media for your personal fitness goals.

“The Edge... there is no honest way to explain it because the only people who really know where it is are the ones who have gone over.”

Recently I have been doing a High Intensity Interval Workout that is really demanding.  I love working out, but his one take me right to the point where I want to get up and walk out of the gym.  Occasionally, going to the edge and over can give you some perspective and make you tough.  Just be safe about it.  Doing the same workout all the time is not beneficial.   As soon as you master a workout, you must increase the challenge.  Progressive overload in a safe manner will ensure results.  Don’t stay at your plateau.    

“Buy the ticket, take the ride.”

Participating is the ride.  I took an acrobatic yoga class recently, not really in my comfort zone, but going for it is worth the time.  The ride can be fun and educational.  Staying at home and over thinking things can only get you so far.  Just buy the ticket and take the ride, don’t think about where the ride takes you.  Just enjoy the ride.  Don’t think about it.  Do it, plan later.

“Anything worth doing, is worth doing right.”

Just talked about going to the edge, now the caveat.  Do it right.  Safe and effective.  Learn how to go to the edge and come back.  Don’t break yourself and keep proper form.  If you cannot, reduce weight, or slow down.

“When the going gets weird, the weird turn pro.”

Fitness is a weird industry; I guess that is why I decided, to start working in it.  I don’t want to suggest becoming a vegetarian and working out everyday, but it worked for me.

Got to the gym, stay off the either, watch out for bats.

           

Try Not to Sneeze. Focus: Belly, buns and back!

I put this routine together for one of my clients.  It was so effective sneezing hurt the next day!  I use the Bosu for everything, but can also be done without.  Can be done  as 3 sets of 15 reps or circuit. 

Here is the youtube playlist.  

https://www.youtube.com/watch?v=R2ZmyRmIC_Q&list=PLSS83MUIuRxjA6OQBUnmKb0qpjAJW_o47

1. Bosu Rock and Roller

you would think just sitting down and getting up is easy, well try it 15 times.  Also balance in a supine plank in between.

2. Bosu Crunches

http://youtu.be/-JOFrU7VX30?t=20s

Crunches are always better on a bosu!  I use the bose to get a greater range of motion and go further back before crunching up.

3. Bosu Push Up

https://www.youtube.com/watch?v=VI0aEGMHlZ8&list=PLSS83MUIuRxjA6OQBUnmKb0qpjAJW_o47

All that wobbling around makes for great focus and concentration.  Keep your core engaged the entire time for stability.

4. Oblique Heel Touch on Bosu

No video for this one, but lay on the bosu, face up like in the crunch, then touch your heal with you finger tips.  So it is a side to side motion, while keeping your shoulders off the floor and abs engaged.

5. Bosu Saw

https://www.youtube.com/watch?v=nHWGV6wFmo4&list=PLSS83MUIuRxjA6OQBUnmKb0qpjAJW_o47

This should feel like a lengthening stretch in the shoulders and upper back, and a crunch in abs.  Two separate motions, twist, then crunch.

6. Bosu Swimming

https://www.youtube.com/watch?v=yeG6euc4EXg&list=PLSS83MUIuRxjA6OQBUnmKb0qpjAJW_o47

Great for the back, so a child’s pose stretch right after.

7. Bosu Jack Knife

https://www.youtube.com/watch?v=w9IUdcTXXpo&list=PLSS83MUIuRxjA6OQBUnmKb0qpjAJW_o47

Great for the lower abs. You should be really feeling this one by now.

8. Bosu Frog Glute Squeeze.

https://www.youtube.com/watch?v=DFDRpxaw9J0&list=PLSS83MUIuRxjA6OQBUnmKb0qpjAJW_o47

First squeeze heels together, and then lift up.  Squeeze and lift, this exercise will do the same for your bum.

Is Yoda the Best Personal Trainer Ever?

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What Yoda teaches us about training?  I am more of a Star Trek fan, but that is for a different conversation.  Lucus basically ripped off a lot of eastern philosophy at a sophomore level and used Yoda as a device to communicate them… well that is another conversation as well.   But when Yoda trains Luke, he has some good points.

“Size matters not, … Look at me. Judge me by size, do you?”

 This goes both ways.  First, if your size is “too big,” this is not an accurate judgment of your fitness.  Your goals are more important.  Judging your fitness on size alone does not give you an accurate representation of your strength, cardio capacity or general health.  A personal trainer does not judge you just by your size.

On the other hand, I am on the opposite end of the spectrum.  It is so difficult being a smaller framed guy and going to the gym full of huge guys benching 300lbs.  But I remind myself that for my frame, I am still remarkably strong and can accomplish things that much larger people cannot.  Many women are the same, small sized, but with great strength.

“Control, control, you must learn control!”  Strength is nothing without control.  Your mind controls your body.  Don’t just exercise to lose weight or get stronger, work out to control your body.  I do balance and agility exercise with weights.  I attempt to balance strength and control.

“Grave danger you are in. Impatient you are.”  It is dangerous to approach your fitness goals with impatience.  Not only could you injure yourself, but also you could also peak too soon and then burn out.  Patience has immediate rewards.  Let your work become habit.  Let the path be its own reward.  Your body with benefit by and by and you will discover new things about yourself.

“Much to learn you still have.”  I have received a personal training certification, but I realized I don’t know everything.  I will always be learning.  I learn form friends, clients and other trainers.  Always be open to learning just be safe about it.  I attempt to adopt what is positive and ignore other information.

“Fear is the path to the dark side. Fear leads to anger. Anger leads to hate. Hate leads to suffering.”  Don’t let fear talk you out of doing something.  I started taking a zumba class now and again.  I am horrible in the class.  But I am not afraid of what people think.  I am getting a good workout and having a good time.  So what if I am the only guy in the class?  Do something you are afraid to do, you wont be angry with yourself for letting opportunities pass you up. Do something different.  Don’t be afraid of failure.  You learn a lot by failing.

“Do or do not, there is no try.”  Well this may be a little too black and white.  I might not be able to bench the X-wing, but I can start a journey towards a goal.  Don’t talk yourself out of things.  With the right attitude you will be surprised what you can accomplish.  DO things.  Even if you fail.