Happy New Year everyone!

I genuinely hope you all enjoyed the holiday season, whatever holidays you celebrate and did so safely.  You may be surprised to hear, but I also hope you splurged (a little) too.  After all, it’s good for the soul every once in awhile.

I bet many of you have made resolutions and it only being January 5th, probably still intend to keep them.  Personally, I’ve never been much of a “resolutions” type of person, but prefer to set short-term goals many times throughout the year.  After halloween, I decided I would do a cleanse until Thanksgiving, which I did.  After Thanksgiving, I decided that I would only eat sweets at a party or family get together, which I did.

Here in early 2015, I am back in the gym getting ready for the upcoming AVP season.  The one thing that makes sticking to a goal easier is to do is a plan of action.  Just as important as a plan is understanding what you’re doing.  What do I mean?

For example, if you want to get in shape, what does that mean?  Are you hoping to lose weight?  Hoping to run 5 miles in under an hour?  Looking to increase muscle mass, just overall strength or endurance?  Without knowing exactly what you want, the motivation will wander without a finish line in sight.

I have conversations like these all the time with people.  My expertise falls into the category of understanding how the “precise details” affect the overall outcome.  I’m not a certified trainer, but I have a general idea how to lift weights and workout.  If you’re the same and don’t need a trainer to help you workout, then the next few columns may just be what you’re looking for.  Here is a rough guide to what you may be looking for this year when it comes to your body:

Looking to lose weight?

  • Losing weight has as much to do with what you eat and supplement with as going to the gym.  In my experience, I feel it’s actually about 70% diet and 30% exercise.

Looking to get in shape (not weight related) with a focus on your strength and endurance?

  • Increasing your overall energy and stamina day to day is going to involve a bit more gym time.  I would say it’s about 50/50 food/supplements/herbs and exercise.

Looking to increase muscle mass?

  • You may be thinking this is going to be totally lopsided in favor of gym time, but I don’t think so.  In fact, I typically put on about 15 pounds of muscle each year before the start of the season.  I think this ratio is close to 40% food/supplements/herbs and 60% gym time.

I’m writing this week’s article as an introduction.  Starting next week, I’ll break down each type of workout goal and give you some non-traditional tips that you could easily incorporate to get better results than ever before.  Of course, you’ll need to be consistent on your end.

All the information in the world doesn’t help complacency.  I’ll end with one of my favorite concepts from a book called, The Slight Edge:

What is easy to do is also easy not to do.  Small actions repeated over time are what ultimately lead to success or failure.

*If a big mac killed you instantly, nobody would eat them.  If eating candy instantly gave you diabetes, the insulin industry would be out of business.  The fact that nothing great or disastrous happens instantly is what is dangerous.  You don’t see the results of your hard work right away, nor do you experience the consequences of bad choices.  They build up over time.  Decide today which path you want to take and I’ll talk to you next week!


Russ Marchewka’s commitment to better nutrition has earned him the nickname “Mr. Healthy” on the tour. He has spent the last eight years studying how nutrition affects his volleyball game. For more, visit his website, WorldHealthHub.com or connect with him on Facebook, www.Facebook.com/avpruss.

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