I wrote this blog on a plane leaving Orlando.  This was long overdue to be published.

Here it is:

As I sit in this airplane I am contemplating some things I have picked up from the recent  seminar here in Orlando.  It’s always these fitness seminars that hit me pretty good.  I guess if you’re learning something then it’s worthwhile.  But I’m not here to discuss seminar topics, okay maybe a couple later down the road.  I want to talk to you about some events that happened before I left.  Plus, it’s been awhile since I’ve written a blog.  I haven’t even titled the blog yet.  It will come.  When it hits me, I’ll emphasize that at “that moment”, and it will be named!  What I do want to talk about is : why events, or life changing situations occur the way they do.  Why me? Why you? Why has this happened to me? Is this fair? Why am I this way? Will I ever get to change?  I want to also emphasize that I am a naturally caring person but there are even limits in caring in that at one point you are just a vampire sucking away at my energy and life source.  Wait Belton, I don’t get it.  Neither do I! Yet you ask me, challenge me, and seek an answer.  I don’t pretend to know everything, but I do know what answer I will give you based off of my experiences.  And you know what’s cool? My experiences are right and true to me and only me.  I only have them to rely on.  So I believe it, and it is up to you to take learning moments from it just as I do from these seminars.  Otherwise, don’t waste my time.

Quote :”What’s the point, I should have been dead.  Probably better that way…”

Ah!  There’s my title!  “I’d rather be dead!”  Nice dark ring to it eh? No not really. And you know why? Because there is a story to it.  Listen up kids.

I was training a friend and client named Mary.  Mary and I have accomplished alot together, and so sessions are fun as I kick her ass, get her results, and we get to catch up on life AFTER we smack talk each other.  It was a beautiful day and so I took her outside to the grassy area underneath the power lines.  LOL! Of course that was a safe idea being underneath all that electricity.  (I know right?…btw I hate it when people say that stupid line).  When I think about it, I was probably trying to create a Marvel Superhero in Mary to represent Element 5 Fitness.  Kinda like an Electro girl!  Anyways, as we were busy training and growing a third arm due to exposing ourselves to gamma radiation and what not, this creepy guy hobbled over to where we were and literally stood there and stared.  He stood there for like 30 minutes just stared! I mean Mary is a looker and all (of course it was from her wonderful training at Element 5 Fitness) and so I didn’t blame him for staring, or maybe it was my devilish good looks glinting from the sun that decided to peek out in it’s normal once a month grandiose presentation.  It was actually very hard to ignore him.  Mary and I decided that something wasn’t right with him and we decided not to write him off as a creep but rather a mentally/physically challenged person.  Upon close observation as our walking lunges closed in on the distance between us and him, we did notice that he was “not all there”.  He finally decided to approach us.  He started a slow process from peeling himself off the pole that he was leaning against, which really was his support system from his disabilities and literally hobbled over to us like a zombie.

Mind you I am trained in Zombie tactical combat so I was ready to retaliate but I was a little freaked out.  But as he got closer something was familiar about his gait.  It looked all too familiar from my years of experience as a trainer, rehab work, and most of all my father who suffered from a stroke and is paralyzed on one side of his body.  This man had suffered some sort of paralysis on the right side of his body.  Seeing that walk brought some hurtful anger as I remembered watching my Dad go through therapy, me taking him through some of those exercises, and me holding him as we walked together towards the altar during my wedding day since he was my best man.  I say hurtful anger and brought those two words together for a reason. Anyways, the guy comes up to me and asks me how I would train someone like him in self defense considering he had limited movement on the one side of his body.  I kindly told him that I was training someone who is paying for my time and that I promised to answer his question if he stopped by the gym.  I was slightly perplexed because I felt his question was really a smokescreen to some other topic or question.  Truth be told, I watched him hobble off across the street towards Jack in the Box and secretly hoped that he was just a head case and that he wouldn’t bother me so that I can leave the gym in time.   Yes I know…..very selfish.  But I wasn’t vibing him and I felt that something was off about it all.

Mary and I finished up and I did not see the guy around.  I was elated thinking I didn’t have to deal with him.  We returned to the gym and put away the equipment and I say good-bye to Mary.  I thought to myself “Yes! Almost out of here!”  But no sooner as my internal celebration began I turned around towards the gym entrance and the guy was hobbling in.

Let me get to the point of this story.  Go back to the QUOTE “What’s the point, I should have been dead.  Probably better that way…”

So the gentleman and I sit down and I’m having this conversation with this guy.  I sit there listening to this 26 year old (I was shocked he was that young!!) talk about how he ended up paralyzed on his right side of his body.  He told me about how he was a young guy riding his bike leisurely when another person who was driving towards him was texting on their phone did not see him.  The person ALMOST hit him but he took evasive action and swerved off to only end up in a deep ditch.  Something must have happened in the process of falling into the ditch when he hit his head that caused a stroke.  As he was telling me this story, I knew he didn’t want exercises, or talk about self-defense tactics.  I also thought of my Father.  Here I am thinking I had hurtful angry feelings (as I had said earlier); but that was nothing compared to what this guy was going through.  He threw some very very tough questions at me and put me in a very uncomfortable position.  He asked me this:

-       “Why did this have to happen to me?”

-       “This isn’t fair!  I’m only 26.  What’s the point in living anyways?”

-       “I can’t find a job, a girlfriend, or live a fulfilling life with my situation”

So, place yourself in my shoes.  You are listening to this and you are caught in a rock and a hard place.  I mean c’mon, what do you say at this point?  I took a chance.  I told him this:

Listen buddy, Life isn’t fair.  Yes you are right that it sucks and it is what it is.  But Nothing in life in MY OPINION is an accident.  Everything happens for a reason.  I’m not trying to sound mean but what happened to you is for a reason…including the very fact that you are sitting in front of me right now.  That person decided to drive their car that day.  That person decided to text and not keep their eyes on the road.  You decided to ride your bike that day.  It is what it is.  We cannot dwell on the what-ifs and what could have been avoided, etc, etc.  It is what it is.  Que sera sera, deal with it, it’s the past.  You talk about not living and ask if it is worth it.  You my friend are being selfish to those who care about you by thinking about those things.  Get that out of your head.  I also FIRMLY believe that we are given only what we can handle and nothing more than that.  You are strong for having to deal with what you are dealing with.  But the question now is what are you going to do about it?  Many people are maximizing their opportunities, having jobs, pursuing relationships, being involved with hobbies and activities.  But to do nothing and accept defeat is unacceptable.  Your negative mindset is a poison to yourself.  Get over it.  You want to learn self defense to protect yourself?  You want to learn exercises to improve your mobility?  You wonder if there is something that can improve your current physical state?  Don’t worry about defending yourself from others.  Defend yourself from YOURSELF.  Block that negativity.  Is there a miracle exercise or exercises you can do to improve your state?  How about just move, stay active keep that brain stimulated.  The body is a magnificent thing.  We think we know everything about the body and yet science is confounded as to what the mind and body can do.  The human spirit is strong and so you must use that to your advantage.  Let go of the past and stop wasting time.  Because of all the variables in life that you CAN control….You cannot control time.

He left pondering.  He didn’t live here.  He was visiting family.  When he left, I gave him my card and said that I am available to him for anything and to keep in touch.  HE said “I’ll try”.  I said NO you don’t try.  YOU DO!.

I truly hope somewhere in Eastern Washington this man has found an answer.  I spoke from the heart and there was much much more I had wanted to say.  I think I made an impact and I think he got it?  I hope he did.  As I walked out of the gym and recapped what I had said to this man I thought one last thing before putting all this to a blog….

I was talking to you…I was talking to my Dad…I was looking at the man in the mirror.  I’m talking to the people who come to Element 5 Fitness, bootcamps, Underground Strength Training, MMA, etc…who give us a goal and excuses along with it.  I’m still talking about YOU!

What’s your excuse?  I heard his…

Your Fitness Coach,

Belton

Here’s our video submissions for the Kirkland Winter Fitness Challenge hosted by the Central Park Tennis Club. Team 1 comprised of three of our employees, and Team 2 comprised of two of our female boot camp clients and Belton Lubas (co-owner). Unfortunately, Belton had a last minute injury and his results are unofficial (and unfortunately were not video recorded).

TEAM 1 Total Points = 6,203

Linden
Pushups = (24) 816, Shuttle = (21) 798, Rower = (680m) 730
Total = 2,344

Kelly
Pushups = (13) 442, Shuttle = (20) 760, Rower = (665m) 715
Total = 1,917

Drew
Pushups = (22) 506, Shuttle = (21) 735, Rower = 701m
Total = 1,942

TEAM 2 Total Points = 4,328

Kristin
Pushups = (18) 612, Shuttle = (21) 798, Rower = (672m) 722
Total = 2,132

Theresa
Pushups = (20) 680, Shuttle = (21) 798, Rower = (668m) 718
Total = 2,196

Remember the pixie dust from Peter Pan?

Couple of things before reading this blog:

-  Don’t be offended.  Wait…yes be offended.  I dare you

-  I included some video links, embedded them, or linked it to my other blog for a point

-  It may be a little long so bear with this

-  Lastly, the words and phrasing I give credit to where it is due…Pastor Ryan Meeks from EastLake Community Church

So………here goes:

My wife suggested to go to church Sunday evening.  I was sort of reluctant.  You know, tired, rainy, rough week last week, just kinda not in that mood.  It’s kinda funny that every time I resist something I know would benefit me, I do it anyways and I love it afterwards.  Ever feel that way?

So we went to church and the topic of the sermon was “Work Hard”.  Usually I write a blog from an inspiration of some sort and I found it tonight.  Some of you have been missing my emails.  Sorry, I haven’t found that inspiration till recently.

Now please bear with me and don’t worry I am not going to get “churchy” on you.  I may use some bible verses due to the relevancy of this blog and where it came from.  But, my goal is not to force anyone into thinking a certain way.  That is your choice and your views and I am ok with that.  What you do with this information in this blog is your choice ultimately.  In the end, I hope your offended enough to take action and get some work done.  So here is what I learned from going to a Sunday evening service at Eastlake Community Church.

LESSON 1

Work Hard

“All hard work brings a profit, but mere talk only leads to poverty.” Proverbs 14:23

This verse hit me pretty good.  It hit me from different angles.  Definitely from a business perspective and some other aspects as well.  Kinda like a “talk the talk well walk the walk” thing too!  The premise of this is not to just say your going to do something….DO IT!  Action speaks louder than words!  We have heard this line that too many times.

Speaking of talking the talk and walking it…Just recently, a bootcamper called me out early in the morning.  This person said…”why don’t you do the exercise with us?”  Well, my ego took over and so I did.  What this person didn’t know was that I blasted my legs the night before with a rigorous Muay Thai workout.  I didn’t have to justify myself but I did 30 Split jumps anyways WITH this person (even though it was only 30 step out lunges…I leveled it up a bit).

You know, I do ask the bootcampers to share their accomplishments, setbacks, and workouts as they go through their 21 day rapid fat loss journey.  So here is mine as I am being transparent.  I will give you a glimpse of the day before.  The day of my Muay Thai workout.

Thursday November 19th:

5am = wake up, 6am = bootcamp, 7am= egg whites and spinach breakfast, 8am = train, 9am = shake, 12pm = Unwich (turkey), 130pm = martial arts client, 2pm = corporate meeting representing Element 5, 3pm = chicken breast salad from subway, 4pm = corporate training Bellevue, 530pm = chicken breast salad, 6pm = bootcamp, 7pm = martial arts class (teach a portion but take as a student and get butt whooped!!), 830pm = cous cous with turkey meatballs and spaghetti sauce.  Then comes Friday…blasted legs and all and my little justification act/moment.

And just so you know what the high intensity of Muay Thai or boxing takes look at the videos posted and the link to my other blog (click—>) ”Boxing Mom” workout and check out the first video, read the blog later its cool though! Or to check out the actual video look below. (you can read that blog later about high intensity boxing workouts)

**FYI….this woman has three kids of her own**  Now that’s a MOM you don’t wanna mess with!!

Holding pads for these athletes IS A WORKOUT!!  Look below!

So yes hard work does pay off and talk is cheap.  I hope a look into my day shows you who I am and what I do.  Just to be clear, Rommel and myself, NEVER show an exercise we ourselves haven’t done.  More importantly, hard work gets you results.  I remember working hard to be a great defensive player for OSU’s Men’s volleyball team.  I didn’t have the luxury of being 6ft 5in++.  I had to work at being fast defensively, responsive, and tactful offensively as a server since the back row line is the most I would probably get to see.  Practice and tournaments and games was like a second job to school.  Work Hard…

Look, no one ever said achieving great things was going to be easy.  You set your goals, aim for it and work hard.

Pastor Ryan said something funny tonight.  He said we like to believe there is this thing called Pixie Dust.  Just sprinkle it and the problem (fat for us in the fitness world) goes away.  Pixie Dust.  Just sprinkle it and the magical opportunity comes your way.  Pixie Dust, your problems aren’t yours to own, just sprinkle it and it will go away.  Pixie Dust…bullcrap.  Work Hard.

LESSON 2

Work Hard at What You Do Best:

Colossians 3:23-24 starts out saying “Whatever you do, work at it with all your heart…”

Ah this part is good.  You see the Michael Jordans of the world have it easy.  Tiger Woods?  Cmon!  what’s so hard about walking in the park and swinging at a ball to a goal?  I mean the goal isn’t even guarded!  You won’t be tackled either.  So, lucky them eh?  Just naturally gifted right?  WRONG!

You think those great athletes haven’t put in the work?  Greatness is easy to see, but we neglect the process behind that greatness.

“I have failed many times, and that’s why I am a success” – Michael Jordan

“I’ve missed more than 9000 shots in my career.  I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed.  I’ve failed over and over and over again in my life.  And that is why I succeed.” – Michael Jordan

It’s the very same reason why Rommel and myself are in this business.  We are good at what we do and we will work hard at what we are very best at doing.

LESSON 3

Work Hard at What Matters Most

One of my coaches Bedros Keuilian asked me a question.  He told me to name three things in the business that was successful to us achieving our goals.  He had told me to focus on what we are good at, and not to spread oneself too thin.  How true, how relevant.  Thanks Mr. Keuilian.

Life is temporary people.  If you give your life to something you are NOT good at, then you “betray yourself”.  You assassinate your character and destroy your integrity, as Mr. Meeks says.  Lasting greatness is due to hard work.  Your not entitled to it.  You want great results in fitness or in life?  Work Hard.  Simple yet hard to do.

After the sermon was over, (The Pastor said for anyone who he hasn’t met to feel free to come up and introduce themselves), I walked up to the front with Amanda and we thanked the pastor for his message.  We then went to Fred Meyer to return a Red box dvd. Amanda went off to look for an item and I was texting my business partner Rommel about the awesome church experience and you know how these grocery stores have banks in them?  Well as I was walking and texting with my head down I literally almost ran into one of the banks promo sign.  It was a promo sign for the bank and a Disney prize of some sort….it said:

PIXIE DUST………….and so my blog began.

P.S.  Please leave a comment with your thoughts

P.P.S.  Please subscribe to this blog and forward this to those you think may benefit from it.

Yours in Health,

Belton Lubas

Yesterday was very very interesting.  A couple of things were repeatedly brought up to me and I had to finally blog about it.  At first, I thought maybe it  was pure coincidence, or maybe we were all on the same page?  So, out of the many conversations, comments, and eavesdropping in the gym,  I heard two main topics:

- My Blue shirt looked good and I should wear blue more often as told to me by 5 different people.  The 6th one (Allen our new trainer) said it was weird on me because he was used to seeing black and red.  Whatever…hehe.

- “My schedule is too busy.  I can barely eat or even drink water!  I’m rushing to work and so I skip breakfast!”  Blah blah blah

Well, the blue shirt did look good and it represented our ultra sound body fat testing device by Bodymetrix.  But that’s not why I am writing.  That’s a different topic.

I’m writing because people are telling me that they go four to six hours without eating because they are BUSY.  I had a long talk with a client yesterday about eating every 2-3 hours and that it was a struggle for her!!  The work environnment doesn’t allow for her to eat on a regular basis.  I scolded her and now she is taking a stand for her health and going to talk to her boss about getting some time to actually take a break and eat some food and drink water.  Hey, I’m not responsible for what happens if her boss reacts differently.  But Good For Her!

SIDE NOTE: A message to employers, bosses, managers, and all those who make those decisions; “What the Hell?!”  You want happier healthier employees? Geez

Seriously?!

Ok so these clients are busy.  I understand.  And to put it in perspective for those who gave me an excuse…  Let me give you an insight how my “BUSY” day went.

Tuesday Night:

I finished training a client who barely eats because she is “busy”.  We talk about shakes and quick healthy snacks.  I don’t give her any excuses so I gave her my personal jug of chocolate powder shake, flax seed, and organic fiber.  Ah ha! Now she can’t say anything. hehe.  I then lecture her about making time to workout outside of meeting with me; but I myself haven’t worked out yet that day.  Cmon, It was a BUSY day right?  I have an excuse.  I was about to walk out the door when Willie (Element 5 Fitness Master Trainer) suggested we do a workout that entails:

ANGIE WORKOUT:

100 double Kettlebell squats, 100 pushups, 100 pullups, 100 hanging abs. 

Instead we were inspired by a member doing some boxing so we boxed for 45 minutes and perform thai  kicks in the combo.  Boy that was tough!  As we ended, Willie and I both agreed that it was well worth the time to stay an extra 45 minutes to get that workout in because it reset and renewed our spirits!

SO here we are to Wednesday:

YOU WANT BUSY?

4:00 am – wake up and get ready

4:45 am  – drive to Redmond from Bothell.  Pound a shake and an apple while driving

5:30 am to 6:00 am – measure bodyfat for two clients using Ultrasound device

6:00 am to 7:00 am - Strong and Sexy Bootcamp

7am to 7:30am – Measure Bodyfat again

7:30 am – Train the “Welcome back from Vegas” format for this client. HA!

8:30 am – Train the “Welcone back from Palm Springs, San Diego, Mexico, LA, was just sick, and leaving again to LA” format for these two clients. Double Ha

9:30 am - Train the “Just came back from San Diego, gained 10 pounds but lost 5 since coming back and then heading to China WORKOUT” format; but client and I call the session 15 min early as he is BEAT! Good work.

SIDENOTE: Is there a pattern here? hmmmm

10:15 – Run to QFC and Starbucks and grabbed turkey, zuchinni, squash, snap green peas, oatmeal at starbucks. ARGH have only 15 minutes till 10:30 appointment!

10:30 am - Train and talk to client about boss who wont allot time to eat and replenish fluids.  Encourage client to talk to boss.

11:30 am - Leave to Noon Strong and Sexy Bootcamp at Downtown BellevueFirst Street Fitness with Water Babies Crew.  Yes EAT and DRIVE! Turkey and veggies.

12:00 pm – Train noon crew in “They didn’t go to vacation” format

1:30 pm – Train and gave client the  frustrated look.  Suddenly she wasn’t “trying” she  just DID IT!!

2:30pm – Train, Nutrition talk, uh oh…stopped exercises to perform Muscle Activation Techniques Jump Start low grade exercises.  Talked with client about Red Carpet event she is preparing for Bobby Engram Foundation to fight sickle cell disease.

3:30pm – Head to Woodinvilleto train Basketball crew on Strength Format.  Finished Turkey and veggies and ad some grapes from a friend’s cute daughter who offered me some.  Was reminded to wash grapes first to make sure they are clean.  She was too cute.

4:30 pm – Head to Downtown Bellevue for Strong and Sexy Bootcamp evening class and new client. 

5:00pm   – Arrived earlier so I grabbed a Labrada Lean Body shake at Emerald City Smoothie about 4 blocks away.  Water base, adams peanut butter, fiber, calcium, glutamine, amino acids, flax oil, and a small stick of Ostrich jerky.  Popped open computer and sent some files (SSbootcampmanual) but wireless died and I didn’t want to deal with it, so I WORKED OUT! 

5:30 pm – class time…

6:30 pm – New Client, 15 yrs old.  I call him G35 because thats the car he wants.  His mom came to watch…Um NOT on my watch! (sorry for the pun) I put her on a bike and had her do 35 minutes while she watched.  Don’t think she liked that very much in the beginning.  She was loving it later though.

7:30 pm – wrapping up

UGH TRAFFIC

8:00 ish pm – Brown Rice chicken and an orange.

Popped open computer and still did some more work. 

So essentially I went from 4am straight till 9pm ish.  Don’t give me this “I cannot eat” crap and “I cannot workout”.  I have used that before.  You just saw my day.  ‘Nuff said…

If you need some great information on quick exercises for you BUSY folks… Go to

http://www.fitinahurry.com/

Your Fitness Coach,

Belton Lubas

Have you ever looked at high intensity athletes such as martial artists (MMA Fighters), track stars, gymnasts, etc, and wonder how and why they have a physique like that of a bodybuilder posing at the night of their showing?  You see 6-pack abs, ripped muscles, and basically just a lean mean fighting machine? 

These high intensity athletes are not freaks of nature (well, some of ‘em are), but more or less people who have truly maximized their genetic potential through High Intensity Training.  Whether it is their profession or a passion, you can see across the board the effects of their training.  One class of high intensity athletes are martial artists such as MMA (Mixed Martial Artists) Fighters. 

GSP http://www.sportsbettingandcasino.com/files/2008/01/georges-st-pierre.jpg

As of late, you have seen the explosion of MMA into the mainstream affecting everything from clothing lines, media, pay-per-view, haircuts (kidding), etc.  But when you look at how these high intensity athletes train, it is amazing.  There is something to be said about the energy demands and requirements for this type of training.  This form of training is anaerobic (without oxygen) in nature and has what we call an “afterburn” effect aka EPOC (Excess Post Oxygen Consumption).  Unlike traditional cardio aerobic programs where you stop burning once you stop your exercise, anaerobic exercise keeps on going for hours afterwards thus maximizing fat loss!  It is the Energizer Bunny of fat loss! Keeps going and going and going… 

BJ Penn http://www.newzealandmma.com/home/images/photos/bjpenn.jpg    

Manny Pacquiao http://hibachibaby.files.wordpress.com/2008/04/manny-pacquiao.jpg

Although many cannot handle the actual intensity of how hard Martial Artists truly train, you can still get involved in high intensity training starter programs and maximize the benefits from it.  As you progress, you can increase the workload and change up the routine to accommodate your progressions.

So how many calories can you burn?  Well, let me just say that your body composition determines that.  Obviously if you are heavier, your energy demands are greater.  For example, did you know that you can burn up anywhere from a low end of 300-600 calories OR 800-1200 calories per hour of boxing training?  Those numbers are dependent upon the body mass of the individual.   But before you get excited about your fat loss journey, keep in mind most people CANT go for an hour of boxing let alone 15 minutes.  Now remember, boxing is one format of a high intensity exercise.  You are missing the point here if you start buying gloves and a heavy bag.  I’m talking about high intensity training and using martial artists as an example.  Look at the example below demonstrating high intensity vs traditional cardio training below:

-       154 pound person who runs at a pace of 8 mph will burn 320 calories in 20 minutes. That same person, walking at 3 mph for an hour, will burn 235 calories.

Now take that into your training protocol and you will see that you do NOT have to train for an hour.  Train Smarter not just harder. 

The Strong and Sexy bootcamp program with Element 5 Fitness has incorporated this form of training into their programming.  All over the Eastside clients are experiencing fat loss with this type of training.  From 25-50+ pounds of fat loss, you may wonder why participants at the Strong and Sexy Bootcamp classes are experiencing this phenomenon.  Well, if you were paying attention to the paragraphs above then you would know why!

I have included some of the sample workouts below that were incorporated in our Strong and Sexy Bootcamps classes.  This is a 30 second format PER exercise.  You cycle through the three exercises one after another WITHOUT rest.  The only real rest you will probably get is a 5 second transition between stations. 

30 second format EACH exercise EQUALS ONE SET:

-       Bench Press OR Band Punches 30 seconds

-       Reverse Lunge with Band Row

-       Jump Rope OR explosive cardio format

Repeat these exercises 4 or 5 times through!  That itself covers a quick six to seven and a half minutes!  Once you combine 3 – 4 formats of this type of training, you will have covered at least 20-30 minutes of a high intensity type of training. 

If you dare, try this format and adjust the intensity and tempo to get a killer workout!  Welcome to the FITNESS WARRIOR LIFESTYLE!!!

Yours in health,

Belton