Podcast Episode #66: How Goosebump Goals Can Bring You to the Next Level

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben . Click here for the full written transcript of this podcast episode This October 28, 2009 free audio episode is jam-packed with new content, and includes the following topics: powerful motivation techniques for exercise and sports, nutrition news from the Ironman Medical Conference, and massive diet and exercise Q&A! Remember, if you have any trouble listening, downloading, or transferring to your mp3 player, just e-mail [email protected] .And please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to the BenGreenfieldFitness iTunes page and leave feedback. Upcoming episodes include expert interviews on the "Real Truth About Swine Flu", "Hormone Fluctuations in Male & Female Athletes", and "What To Do At The Gym This Winter". Finally, remember all the time put into producing this podcast for you, and consider donating to our show or your supporting the show by grabbing any of the BenGreenfieldFitness active singlets, hoodies and hat available in the BenGreenfieldFitness clothing store. Featured Topic: We've had many of you listeners ask for an episode on motivation and sports psychology. So we got a sports psychologist on the show! With a background in collegiate sports, strength and conditioning (CSCS), and a doctorate in sports psychology, Dr. Bernie Holliday now teaches mental toughness to warriors at the Army Center for Enhanced Performance, and in our interview, he discusses: -How to create for yourself what he describes as a "goosebump goal"... -Why lack of motivation can take place during competition or exercise... -What comes first - mind over muscle or muscle over mind... -How the world's best motivate themselves to exercise, workout, or rise to a new level... -Dr. Holliday's top tips and tricks for self-motivation and pushing yourself through the toughest events... -How different personality types respond to different types of motivation... -And much, much more! In addition to his advice during this interview, Dr. Bernie Holliday has two book recommendations to add to your motivational sports psychology reading list: Golf Is Not a Game of Perfect and Not About the Bike. ----------------------------------------------------------- Listener Q&A: Listener Sarah Asks: "Hi Ben, I was wondering what you think about the I Can't Believe It's Not Butter spray. I have a hard time believing that there is no big amount calories in it but can't find much online that tells me anymore details about it. Do you have anymore insight about the good or bad of it?" Listener Chuck asks: "Here is a question for you. I love steamed vegetables like broccoli and spinach, etc. I usually have a large serving along with my dinner each night. Is it ok to have a really large portion of vegetables, or should I stick to an appropriate portion size like everything else? I figured since they are low calorie and healthy its alright, but I don't want to over-eat. Thanks a lot, I really appreciate it." Listener Charles asks: "Hey Ben. I have a couple questions for you this week I was hoping you could answer. The first parallels the one I asked last week about how much steamed vegetables one can eat. I steamed a butternut squash yesterday and had that as a side along with some brocolli and chicken for dinner. Should I treat foods like butternut squash or acorn squash as carbohydrate side dishes (same as a sweet potato or brown rice) or would they count as a vegetable? Would it have made more sense to balance that meal by having the chicken, butternut squash, and some brown rice? Second, I have read a couple articles lately on "cheat meals/ days" and the importance of them. The principle makes sense-not completely depriving yourself so that you will stay mentally healthy as well as be more likely not to binge and to stay on your program. Some of the articles also talked about the effects these cheat meals or days actually had on the body. The theory was that by eating a cheat meal, like a large burger and fries with a shake, the calories would shock the body and spark the metabolism, making it work differently than the consistent foods it is used to receiving. Some went as far to say that the muscles would store the fat as energy and would burn it in the next workout. I don't know about that last part, but the rest of the theory seems plausible. What's the truth? Lastly, in the last e-mail you sent out on "How to get fat" you criticized Ensure drinks pretty hard. I clearly understand why, but on the other hand, would you advise everyone not to drink them or similar products? When I was in-patient for my eating disorder a couple years ago, we were given Ensure Plus as supplement to help put on weight in a more nutritious manner. I was advised to keep drinking them once I got out until I reached and maintained my goal weight. Training as hard as I do,