Tuesday morning rants. Bad trainers.

I don't know what bothers me more, bad trainers or the people that are willing to fork over so much money for that bad trainer. It is such a financial commitment to hire a personal trainer why in the world would you pay for a bad experience?! If your trainer texts the whole time during your session, they are NOT a good trainer. If your trainer makes you hurt beyond the point of normal soreness or injury, they are NOT a good trainer. If they stick you on a machine and make you count your own reps, they are NOT a good trainer. If they are juggling several one-on-one clients at the same time, they are NOT a good trainer (this blows my mind people pay full price for this). If you aren't seeing ANY results at all after at least 6 months, you might need to work on your diet, but you probably have a bad trainer as well. 

I very much believe in the benefit of having a coach(call me biased). Motivation, accountability, safety, and results are all great things to invest in. I just don't understand why people invest in a coach that doesn't give any of those things. Would you keep taking your car to the same mechanic if the same thing was always breaking? No, you would probably find a new mechanic. 

There are so many trainers and coaches out there you don't have to stay with the one you are currently with if you aren't satisfied. Trust me, you would be doing the industry a huge favor by supporting a good trainer and letting the bad trainer go. 

Here is a basic checklist to see if you are (have) a good trainer:

1. Trainer is certified and up to date on certifications and education. 

This is so very important. You are not a trainer if you are not educated. Stop calling yourself one. This is so dangerous (and stupid) for you and your client. Don't tell me you know how to workout so that means you are qualified. You're not.

2. Trainer is attentive and corrects form and makes the client feel like they are priority. 

When I see a client clear across the gym away from their trainer while the trainer is talking to someone else through their whole set of work, I scream. Out loud. This is not okay. Why in the hell would anyone pay for this?!?! Why?!?! Clients need to remember training is a 100% commission business. They have all the power when it comes to their trainer. 

3. Trainer has left all of their own problems at the door. 

Clients pay to work out their stress and improve their quality life. This has nothing to do with the trainer's personal life. Clients aren't there as the trainer's psychologist; trainers are there to be the client's psychologist and motivation. Clients don't care about trainer problems. They care that the trainer cares about their issues. And if you are a good trainer, you do genuinely care. 

4. Client's workout is personalized and not a one-size-fits-all. 

This also makes me scream, when a trainer makes up one exercise program for the day and uses it with every client. Every. Single. One. Yes please have your 240, severely deconditioned, new exerciser do the same workout as your young, high school athlete. Please do, tell me how that works. I'd love to know how long your new exerciser lasted. And no, yelling at them to do it or stay fat forever is not the solution. Sure having a core list of exercises to revolve around is great but it has to be personalized for the needs and injuries of every client. In today's world, pretty much every client is going to have an injury or pain of some kind (probably lower back pain). This is where education comes in handy (point number 1). 

This list is a very basic list of core values every trainer should have. I haven't even started into the deep stuff. This is all easy, no-brainer necessities. If your trainer doesn't have these, it is definitely time to find a new one. You'll be glad you did. 

When does accountability turn into dependency?

I'm always very open with my clients. I tell them my ultimate goal is to get them the results they both want and need. With this, though, comes a graduation day. There will hopefully be a day that my clients feel they have learned enough and are strong enough to take on their new found healthy lifestyle head on without my help. 

I had a client a couple of weeks ago ask me about this very thing. What was my plan a year from now? Well I've had this husband/wife as clients almost two years, they have been excellent clients. We've seen amazing results, total life changes, attitude changes. I answered her honestly and said something like 'well I hope a year from now we've hit all of our goals and you guys are ready to graduate.' She looked at me very confused and surprised. So I explained to her having clients dependent on me to keep healthy lifestyles isn't healthy. Just like kids, they don't stay in school forever. They learn all they can to get ready for the world and then they graduate. She said she understood and it made sense. 

The following week when I saw her again (it was just her training that day) she rebuttled my explanation. She said something along the lines of she understood my explanation and it made sense to her but what about accountability? Isn't part of my job just simply being there for them as motivation? Why does that have to have a graduation day? As long as she can afford it she loves having me there because I'm her drive to work the hardest she can and get the most out of her hour. 

My response. "Oh. Uh.... Yeah I see that." 

I didn't have a response more than that. 

So my question still stands from the title of this entry. When does accountability become dependency? Or does it ever? Are they separate or the exact same thing in different forms? What is the healthiest relationship between client and coach?

Sometimes it is just that simple.

Health is just as much mental as it is physical. Start with a change of perspective and it just might make a world of difference. 

The food industry is NOT your friend, no matter how nice they seem.

I will start this post with the exact same line: THE FOOD INDUSTRY IS NOT YOUR FRIEND, NO MATTER HOW NICE THEY SEEM. Every business is in the business of making money. Harsh reality but it is true. As much as I give away sessions and try to work with people so that everyone can get the results they want with the budget they have, if I'm not able to pay the bills at the end of the day I have to make changes. In the business of making food, this is doubly true regardless of their customers' health and/or well-being.

Fact #1: Every single food company pays a team just to research ways to make their food addictive. 

No matter the chemical, dye, additive, or preservative, a company will experiment with them all to figure out the combination to make their food taste the absolute best so that you as a consumer will come back and buy the product again. 

Fact #2: America has the most lax laws when it comes to your food.

The FDA is VERY accepting of almost any and all additives being put into food. There are A LOT of things that are put into food in this country that are outlawed in other countries. The list and reasons are shocking. I leave it up to you  to do a little research. I don't want to ruin the surprise. 

Fact #3: Companies will put WHATEVER they can on the label to make you think their product is healthy. 

Let's start with the 'Cholesterol Free' label on a box of crackers. Well let's hope those crackers are cholesterol free because that particular kind of sterol is only found in meat. Sterols are a steroid alcohol that work with fat-soluble vitamins and hormones. Plants have their own kind of sterols as well as fungi.

The next box you see that has the label 'Fat Free' will probably have a little asterisk next to it which will lead your eyes down to the bottom of the box where it clarifies in the tiniest print possibly readable by the human eye that it is considered fat free because it has less than so much fat per serving. Soooooooo there IS fat in that box of whatever? Neat.

The 'Organic' label doesn't mean that everything in that box or bag is organic. In order for the FDA to approve that label the product only has to be majority organic grown, the rest can be whatever they want it to be. What is majority you ask? FDA considers majority to be just 65%. And on this note, is organic really healthier for you? Eh, it just refers to the way it is grown. It's healthier for the earth, certainly. You decide whether the extra nickels are worth it. 

I don't say any of this to try and scare you away from food. Simply put, just slow down at the grocery store and really read what you are putting into your body. You don't have to study it like a textbook just be wary of the label in big bold bright text and pay more attention to the little text at the bottom of the box or the back of the box that has the real information. Look before you eat. 

What isn't working in the industry, and a little of what is.

Okay, so I've been saying this to people for a couple of years now and it is nice to see that FINALLY people are saying the same thing. Let's me know I'm not crazy. Completely. 

I read this fantastic article (of which I will post later either here or on my website, link in the sidebar) about why the fitness industry is failing. It isn't talking so much in a literal sense, exercise will never go away, it's how we stay healthy for a long time. How it is failing is it is only reaching out to a very small portion of the population. That is why we have such a ghastly obesity epidemic happening right here in the U.S. Obviously if it was working, we wouldn't have these issues. The problem isn't a lack of information. God knows there is SO MUCH STUFF out there to read and get confused and reread and change your opinion on exercises to start doing and stop doing and stop stretching before you workout do it after always include core work neutral spine knees behind toes eat a balanced diet make it colorful don't eat fat wait yes fat it is good for you eat good fats what are good fats omega-3s eat lots of protein women start working out like men stop lifting light and long hold on start doing it again it might still be good for you. STOP!!!!!! GASP GASP. You get my point. It's ridiculous how much conflicting information is out there. Will it ever not be that way? Seems hopeless right now but I cross my fingers that we as Fitness Professionals can one day come together and agree on a way to safely and effectively train our clients to get the best results. All we are doing is confusing the majority and scaring them away. 

Unfit people are intimidated walking into a building full of fit people. We take our self image very personally, as we should. That's why I cringe every time I see someone post a picture of themselves online of them flexing in the mirror shirtless while holding up their plate of bland chicken and four pieces of broccoli with a ridiculously dark tan making a kissy face with their shades on. Not only is it super douchey, it is scaring away potential customers to the gym. Yes, you if you are doing that, are helping the downfall of the fitness industry. Get offended, I don't mind. Hitting a nerve means I know that you know I might be on to something. I'm not saying don't be proud of your hard work. But stop showing it off to the general public, please, for the sake of the future of our jobs. 

My solution to these problems? I don't know yet. I'm working very hard at it though. I am always working on new ways to reach the people that REALLY need the change in their body to see a bright and healthy future. Just read very carefully, go with your good judgement. If it feels right, it probably is. We humans have a neat sense of right and wrong if we choose to use it. Hopefully change is coming. We need it desperately. 

Truth, listen well.

There is a difference between innovations and trends, especially in this industry. It is good advice to learn the difference between the two if you expect to be in this field for a long time. Innovations put you at the top of your competition and show you aren't afraid of change and embracing new theories. Trends make you popular for a minute and then you get left behind and forgotten about. Which would you rather be?

Don't fear the bad food, just moderate.

Let's be honest for the next few minutes. When is the last time you ingested something that wasn't 'good for you'? It's probably more recent than you'd like to admit. Guess what? It's okay. You haven't failed your plans for a healthier lifestyle. I feel pretty strongly when I say everyone at some point eats food that isn't considered part of a healthy diet. I love the way healthy food makes me feel and I love exercise and treating my body kindly but on the weekend if I want to have a beer and a burger I will most definitely partake, with much glee, in a beer and a burger. The key is moderation. Earn it, eat it, and don't feel bad for it. Health is just as much physical as it is psychological. Bad feelings towards eating something that you feel you shouldn't have just brings you down. Just keep moving, keep sweating, and don't fret over a slice of pizza (or two). It won't ruin all of your hard work.

If you want another vote of confidence look at the diet of a professional wrestler on his cheat day. Look it up, I dare you. You'll be amazed.

Real change takes real effort, or disappointment is inevitable.

Before I say anything else, know that if you are still in your comfort zone, change probably isn't going to happen. If it's comfortable then it probably isn't working. Real change doesn't come without at least a little sweat and or soreness.

I don't know when we became a nation of wanting instant results without the effort but I can tell you especially in this industry it just isn't possible. You put in all the effort to get unhealthy, the road to getting healthy is probably going to take just as long. The good news is it gets easier over time. The beginning can be discouraging but once you train the body to work how you need or want it to work the rest becomes a piece of cake. Think about this:

Let's say you you spent the last 20 years not exercising and eating absolutely everything you saw and wanted. Finally it caught up with you and the doctor is saying exercise is not only your best medicine but it's your cheapest and only prescription that can really make change and save your life. So you give in and start exercising and eating right. You give it your best effort and in 6 months you start seeing some inches off your waist. IN 6 MONTHS. You spent 20 years getting unhealthy and it only took 6 months to start seeing results. Doesn't seem like such a long time when it gets put into perspective, right? Are you done at 6 months? No you aren't even close to being done but after a year you will probably be off most if not all of your prescribed meds. Again, only one year after wrecking your body for the last 20? I find that to be so very incredible.

And please stop using the excuse that you just don't have time. It doesn't work anymore. If you can make time to watch tv, go to the movies, take a nap, etc. etc. you have time to better your life. Your body and your well being is very worth it.

Core integrated and ready to rock!

I can never stress enough how important core work is for the body. If you've been following me you know I don't mean just abs. It's more than that. It's hips, back, hamstrings, abdominals, obliques, slings, all of our postural muscles and so on. The stronger we make our core the easier all the other work becomes. You'll be amazed how much your squat range and form improve as you work all of those core muscles and get stronger through your midsection. We are only as strong as the force we can push from our core (thank you Les Mills for that sentence). Everything Everything Everything starts from the belly and moves outward through our limbs. If you haven't tried any of these exercises I suggest you try a few and you'll see smashing results:

Hover (Plank). (there are so many variations to work further into a Hover, elevate a foot slightly off the ground, side plank roll to a hover, try all kinds of things)

Squat with a plate or dumbell push over head. (do these two movement together squat and push the plate or dumbbell overhead at the same time, it's harder than it seems and very core integrated)

Woodchops and Reverse Woodchops w/ exercise tubing. (doing this move with a tube is waaaaaay different than with a dumbbell, there is no momentum, its pure work from beginning to finish)

Weighted pointers (birddogs). (put a weight in your hand or strap it on your ankle, it's just as important to work the back muscles along with the abdominal muscles.)

Start with these 4 exercises and see if they don't make a difference in your core integrity.

Just to make sure we are clear, I'm going to talk about it again.

I know if I talk about this enough it will sink in. The number on the scale doesn't mean anything. The only time you should be counting numbers is if you are morbidly obese. Shows like The Biggest Loser make an idea like this so hard to get through to people. They get awarded for dropping pounds and I disagree very much (but by now we all know how much I disagree with that entire show). I very, very rarely use pounds as a way to measure success with my clients. If you are doing everything you should be doing in an exercise program you will gain muscle. Will this show up on a scale? Yes. Is this a bad thing? NO. You are replacing fat with muscle. Is this a good thing? VERY MUCH YES.
Weight fluctuates everyday just by living life. What do you measure instead? Inches. Inches off your waist. Inches of muscle gained on your biceps. Inches are much more accurate than pounds.   
Get. Off. The. Scales.

Thank you have a wonderful day.

E-mail I recieved from Mike Boyle:

There has never been truer words than these. I have this very same problem with youth (parents) and sports. This is copy and pasted directly from the e-mail I received. All of these words are from Mike Boyle. It's so great.

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I have a favorite quote that is particularly applicable when it comes to training kids.

“prepare the child for the path, not the path for the child”

The reality is that you will not always be there to pave the way for your child, fix things, argue with coaches etc. etc. Kids will grow into adults and experience grumpy co-workers and mean bosses. Constantly insulating kids from difficult situations and consistently cleaning up the mess they create defeats the purpose of sport.

Sport is about learning to succeed and to fail, not just to succeed. Sports should primarily provide life lessons. If the life lesson learned from sport is that Mom and Dad can and will fix everything, later life will be difficult. If the lesson is that school is something you have to do but sports are what is really important than, be prepared for some really big problems down the road.

Youth sports has become all about success and scholarships instead of about learning and sportsmanship. I have some bad news for all the parents out there. Your child more than likely won’t get a scholarship. If he or she does get a scholarship, they probably won’t make the pros. I’m not trying to rain on anyone’s parade, I’m just a realist.

I have more bad news. Those parents who consistently prepare the path for the child by confronting teachers and coaches, changing teams, changing leagues and changing schools are making life-long losers out of their children.

Remember the purpose of sport is to teach kids about success and about failure. The failure lessons may in fact be more important than the successes. Everyone wants their child to succeed, it’s universal, it’s part of being a parent. However, it is when we attempt to alter the normal path that we screw things up. Protecting your child from difficult situations only delays lessons that are very necessary. Failures experienced at twenty one are far more painful than those experienced at ten or twelve. You don’t do your child a service by protecting them, you do them a disservice.

Remember you are a parent. You are not a friend, a manager, or an agent. Your job is to help create a competent, capable adult, not a dysfunctional child.

My mother had a wonderful saying on our wall when I was a child. It said “Children learn What they Live”. The same one hangs in my kitchen now. If you consistently prepare the path for the child you postpone the inevitable. The key is value education. Teach your children what is really important. Teach hard work, commitment, loyalty and dedication.

The next time you make a decision involving your child’s sport or sports, ask yourself “Am I preparing the child for the path or the path for the child”. This simple step will guide your decision making every time.

Why we don't crunch anymore.

It has been so hard for the fitness industry to come together on this one. Every big name in the industry has come out with the same study that says the benefit versus risk of doing an abdominal crunch is just too far different to continue doing them. Why are we so intent on doing them, still? Plus, there are just better ways to get really great abdominal strength.
When we talk about risk versus benefit, here is what we mean. In the example of the abdominal crunch the risk just outweighs the benefit. What is the risk? The risk is that every single time we crunch, even though we are on the floor, we are compromising spinal integrity. It isn't a natural, functional way for our spine to move. Never during our normal lives do we move that way (except maybe to rise up out of bed, even then I think most of us literally roll out of bed). The benefits of an abdominal crunch? We do get benefit from this exercise, yes, but the strength means nothing when you then have a screwed up back. People want to try and convince me that it's better when we put it on a Swiss ball or a Bosu. No, a crunch is a crunch is a crunch is a crunch. It still compromises the back. Science has come up with better ways to gain abdominal strength. We have since then adopted other exercises that still give you great abdominal strength as well as a few other muscles along with it.
The hover is a great example. Check out my website (link in the right sidebar) for a perfect picture (Ollie the Outline, you're welcome). We still get fantastic abdominal work with no compromise in the spine (assuming you are doing it correctly). Great thing about a hover is that we get to also strengthen the shoulders as well as some muscles of the back. Great benefits, low risk. Crunch? Low benefit, high risk.
So please, please, please stop doing crunches. Please.

Simply Put.

Nothing changes if nothing changes. Don't expect different results from the same actions.

Agreed.

An easy workout is better than no workout.

I don't like weights, I'm more of a cardio person.

If you have ever said this than I encourage you to go strength train. This means that you, more than ever, need to pick up some weights. You are missing a crucial part of getting and staying fit. If all you have ever done is 'cardio' then I am also going to assume that you haven't found the body and the results that you want. That is a pretty safe assumption. Weights aren't that scary. I promise.

Good reasons to throw around some dumbbells.

1. Gains in lean muscle mass. Lean muscle mass helps burn fat all day, everyday. Not just while you are toting along on a 'cardio' machine.

2. (For ladies) This is how ladies get toned! Lift. Heavy. Challenge yourself. Light weights, more reps builds muscle endurance, not strength. Women cannot get bulky like men without the aid of supplements or steroids. FACT! Women do not possess sufficient testosterone levels.

3. Building bone density. Stronger bones means longer, healthier life.

4. Strength training has great residual calorie burn. Your body continues to burn calories long after you are done with your workout.

5. The final and most important: Injury prevention. Strong bodies aren't broken as easily.

Plyometrics, beneficial for everyone.

Plyometrics are exercises we do that involves jumping or leaping in any direction, whether up, out, back, forward. Adding even the littlest of plyometric work into your workout, whatever your age, will help build bone density which will help later on in life when you start to lose that bone mass.

Easy examples of plyometric work includes jumping rope, broad jumps (even the littlest jump), hopping of any kind (try doing 50 hops on one foot, promise you will feel it), and skaters.

Rule: We never jump from a higher surface to a lower surface, that is a good way to lose your knees.

The basics, "What is..."

What is a calorie? What is a carbohydrate? What is fat? What is a protein?

We are a world obsessed with these things but I bet most of you can't tell me what exactly a calorie is. Don't feel bad, you're not alone, and I'm here to tell you what it is and a little more. Fact, the more educated we are on a particular topic, the easier we are able to find a solution. So let's dive right in.

What is a calorie?
Textbook definition: The amount of energy it takes to raise one gram of water one degree Celsius. One calorie equals 4.18400 joules.
A lot of people think calories are bad things in food that we don't need. Hence the term "burning calories". We aren't so much burning them as much as measuring by them. Our bodies function off heat energy. When we look on the back of a package of pizza and it says there are 500 calories per slice that is telling us it will take your body 500 calories to burn off that piece of pizza. That is excess energy your body is using just to burn off that food. Then it can get back to burning to producing energy to maintain your body's normal functions or (as most of us prefer) burning for weight loss. Calories are provided by fats, carbohydrates, and proteins.

What is a carbohydrate?
Textbook definition: An organic compound that consists of carbon, hydrogen, and oxygen in a 2:1 ratio.
What does this mean to you? It is your body's most readily available and easy to use energy source. Carbohydrates are what fuels our body for work (glucose). Carbohydrates are also a synonym for saccharides (sugar). There are complex carbs and there are simple carbs. For the sake of keeping it simple today, we won't get into the differences (I'll post another blog later).  Our body needs carbs or it has no energy to function. That is why the Atkins diet is such a poor diet, you can't go even a day without carbs or your body will start to shut down without the proper energy to fuel it. Where we run into problems with weight control is when we consume too much energy that our body doesn't need it so it stores it instead.

What is protein?
Textbook definition: Large molecules consisting of amino acids which our bodies and the cells in our bodies need to function properly.
Everything is protein. From our skin, our hair, our muscles, protein accounts for 20% of our total body weight. Protein itself is made of amino acids, or building blocks. Our bodies need protein to build new cells, new skin, new muscles. Plus, another great thing about protein is it only has 4 calories per gram (as apposed to fat that has a whopping 9 calories per gram). What does this mean to you? Protein is a bargain, you can eat less of it and feel full more quickly!

What is fat?
Textbook definition:  Consists of a wide group of compounds that are generally soluble in organic solvents and generally insoluble in water. Chemically, fats are triglycerides, triesters of glycerol and any of several fatty acids. Fats may be either solid or liquid at room temperature, depending on their structure and composition. Although the words "oils", "fats", and "lipids" are all used to refer to fats, "oils" is usually used to refer to fats that are liquids at normal room temperature, while "fats" is usually used to refer to fats that are solids at normal room temperature. (I took this from Wikipedia, lengthy but accurate)
There are all different kinds of fats. Again, for the sake of keeping it simple I will post a blog later. Fat is what actually helps communication in our bodies happen. It is great at sending hormonal signals throughout the body and tells us when we are low on energy. We have fat everywhere in our bodies. If you were to take an MRI you could see all of this fat as white areas. Of course, we know excess fat is bad for us but it is also important to know due to it's importance in relaying messages in our body and cushioning our vital organs we need fat! We just have to be careful where our sources of fat come from. An easy way to decide where our fats come from: If the fat is solid at room temperature (i.e. butter and lard) it doesn't have the nutrients we need. If it is liquid at room temperature (i.e olive oil) it has the healthy nutrients our body needs to maintain great communication and cushion our organs and joints. 

Another thought of the day.

You'll never out-exercise a bad diet.

Change, the psychology behind it.

We all know making goals and reaching them is a very difficult process. Some of us don't even want to set goals. Others set goals but are really unsure how to reach them. There are people who have no idea how to even set a goal. Others still know exactly what the goal is and how to reach it they just prefer not to for lack of motivation. Do any of these sound like you? There are stages that EVERYONE goes through when deciding to make change (or not). If you can place yourself in any of these stages and figure out where you are maybe it will be easier to then move forward and really make the change that you want. This is the Stages of Change Model. I will walk you through each stage and describe each of them a little bit.

Stage 1- Precontemplation
Someone in this stage can be described as someone who isn't even thinking about change. This person can also be described as "in denial" about their current lifestyle. An example would be a man who is 100 pounds overweight, has diabetes and continues to eat poorly and does not exercise. Some reasons someone may be in this stage may be due to the denial or just simply lack of education about proper eating and the benefits of exercise. Fixing these problems are the easiest yet most people find it the hardest to do. Some examples of positive change would be just to rethink this behavior and think of the consequences were this behavior to continue.

Stage 2- Contemplation
Most people will probably find themselves in this stage and most of those people won't make it past this stage. In this stage a person has become more aware of their situation through research or inward reflection and are thinking of finally making the change. Setbacks in this stage might include conflicted emotions or doubt. A typical mindset is that of giving something up rather than gaining physical or mental benefit. Contemplation may last for months or even years. A really good question a person could ask themselves to help them through this stage is simply, "Why do I want to make this change?"

Stage 3- Preperation
This is the stage where small changes start to happen to reach the larger goal. If weight loss was the goal then switching to lower fat foods is a good small change to make. A really great way to make this stage successful is to write down the goal(s) so it (they) can be physically reinforced. Make a plan of action.

Stage 4- Action
Before this stage is achieved the first 3 stages have to have been completed thoroughly. Failure sometimes happens in this stage because Stage 2 or Stage 3 wasn't planned out well enough. Some steps to take to ensure failure doesn't happen is find a support group. Outside motivation always make it easier. Rewards also work very well for positive reinforcement in this stage.

Stage 5- Maintenance
This stage is all about avoiding all previous thoughts and habits and keeping up with the new positive enforced habit. During this stage it becomes a little easier due to repetition and comfort level. Rewards for avoiding temptations are still a great positive reinforcement in this stage. The most important thing to do in this stage is to develop a way to cope with temptation. Temptation will happen.

Stage 6- Relapse
First thing to do in this stage is to remind yourself that it was only a minor setback. The ultimate goal isn't ruined. Relapses are common and are easily fixable. Feelings of failure and disappointment are common. The important thing is to keep your confidence. Identify why you slipped and fix it. The best thing to do is maybe go back to Stage 3 or Stage 4 and start over. The best and most effective methods often didn't work the first time, ask any scientist or engineer. Reaffirmation is your best tool.


Now the key is to find where you best fit in this model and do what is necessary to move to the next step. It isn't easy, but if it was then everyone would would be doing it and then it wouldn't mean as much. Right?

True.

Your willingness to change has to be greater than your willingness to stay the same. If you are still talking about making a change but haven't done anything about it, then you obviously have no problem staying the way you are.