Here’s something to fear, "Cancer Group Finds Excess Body Fat Alone Causes More Than 100,000 Cancers in U.S." That was an article I read from Reuters. A colleague told me he saw an article in the USA Today on the same study. By now it’s been picked up by other reporting outlets and you may have seen a similar article. It was fitting since I wanted to write to you about cancer.
And a quick note about the quotation above... the key word is ‘Alone’. The study found that body fat alone caused cancer. Not body fat, physical inactivity and lack of nutritious foods cause cancer. Your excess body fat alone.
As many of you know October was breast cancer awareness month. I can thankfully say none of my immediate family or friends have suffered from this cancer. And obviously, it does not pose a threat to me. But recently I talked with breast cancer survivor and client, Maria Mallonee the other day. And I thought her advice was well worth sharing.
Maria is quite interesting. She’s a medical mystery. She has no genetic disposition for breast cancer. She’s a runner and has kept a healthy weight throughout the years. But after a regularly schedule mammogram they found a lump. "I would say the NUMBER ONE tip I would give is do self breast exams, but HAVE YOUR MAMMOGRAM!!! Don’t put it off for any reason!!"
Breast cancer among other cancers is a killer. And if you choose to stick your head in the sand about it, you could be in for a rude awakening. Had Maria not taken the necessary steps to watch for this she might not have been a survivor. You MUST take the necessary steps to ensure you remain healthy and well. I’m going to give you specific steps to follow in a minute.
You probably know 60% of Americans are overweight. Maybe you are, maybe you aren’t. But apply the study to you. If you have some extra fat on you, even just 'that last 10 pounds', then maybe you need to ask yourself how at risk you are.
Could losing an extra 10 pounds save your life?
Wow, that’s a powerful question. How hard would you try to lose weight if you knew it would prevent you from having colon cancer? A heart attack? Or another deadly disease?
It’s a good question for self inventory.
A lot of times people call me when they have a wakeup call. Hopefully it’s an early sign that gives them time to take some action. Unfortunately not everyone’s wakeup call comes early enough.
So it’s time to take a self inventory. And action! If you don’t care about your health, no problem. Stop reading and delete this email. But since you’re still reading I’ll venture to say your health and well being are important to you. If you want to be in control of your health, and not bounce through life crossing your fingers hoping and praying to avoid cancer, then now’s the time to take action.
Here are 7 tips for cancer prevention straight from the Mayo Clinic. Oh, and keep in mind every bit of effort counts. Picture yourself putting dollars in the health bank every time you do something good.
Maintain a healthy weight - as I mentioned earlier, there is a clear link between excess body fat and cancer. Endometrial, esophageal, stomach, pancreatic, kidney, gallbladder, breast, uterus, and colorectal to name a few. By now you should know being overweight can lead to A LOT of health issues. Overweight is synonymous to smoking. You know it’s bad for you, so don’t do it.
Stop smoking - see previous sentence. Tobacco puts you on the fast track to cancer. Quitting smoking is one of the best decisions you can make for your health.
Physical activity - this will obviously help you keep a healthy body weight and as a consequence aid in cancer prevention. Make sure to incorporate strength training and cardiovascular training as part of your program.
Lower the fat in your diet - studies show a decrease in risk of cancer with those that maintain a low fat diet. Shoot for less than 30% of fat from your total calories and stay away from saturated and trans fats. And eat plenty of fruits and vegetables which have shown to reduce the risk of cancers.
Limit alcohol - experts aren’t sure how strong the link between drinking and cancer is, but they know it exists. And it doesn’t matter which kind of alcohol. Go with my rule of thumb, 1 drink twice a week, or 2 drinks once a week.
Limit your exposure to the sun - skin cancer is one of the most common forms of cancer and also one of the most easily preventable. My siblings and I were all lifeguards and my mom would punish us if we got sunburned. No lie. Do the same for your kids.
Get screened - Ok, this won’t prevent any cancer, but a screening or self exam will help you discover cancer early. And the earlier the better. So please heed Maria’s earlier advice. Talk to your doctor to determine which screenings are appropriate for what age and interval.
There are your 7 tips. You can’t control genetics, but YOU CAN control other factors. Take a self inventory of your health and think about the next 5, 10, or 20 years. What do you want them to look like? Do you want to be plagued with illness? Or do you want to have the freedom to do what you desire? The choice is yours.
To your health and wellness,
Tim
P.S. Holiday parties are upon us. And you still have time to tighten and tone up for everyone to take notice. Click here for a no obligation consultation.
P.P.S. Not ready for a consultation but still want some info? No problem. Click here to receive our complete infopack.
Thursday, November 12, 2009
Friday, October 23, 2009
Which is better for you, strength training or cardio training?
I read an article the other day in the Washington Post citing Consumer Reports research answering that very question. I thought you might wonder about the very same question the article addressed. It’s kind of a trick question, but there IS a better answer. And I’ll paraphrase the benefits.
To begin, you need both. I’ll go to my grave preaching the ‘Three-Legged Stool of Body Transformation’. You need all three legs; strength, cardio, and nutrition to maximize your results in the quickest possible time. A stool can’t stand on 2 legs.
But if I had to choose between strength and cardio -- I’d choose strength training in a nanosecond. Here’s why...
Strength training not only has the benefits of using resistance against your body, but it also has similar benefits as cardio (also called endurance training) and then some. Here are the top 5 reasons to make sure strength training is included in your health and fitness program.
Gets your heart pumping. Do one set of walking lunges or squats, both popular strength training exercises, and you’ll quickly see what it does for the heart. In one study of 72 men and women, half did 5 days of cardio and half did 3 days of cardio and 2 days of strength. The group that incorporated strength training reached the same level of aerobic fitness PLUS benefits not experienced by the other group such as increased strength and muscle and a decrease in body fat.
Builds and strengthens bone. If you have any sign of osteopenia or osteoporosis then strength training is a MUST. To maintain their density, bones must be stressed by weight bearing or resistance exercises. These conditions can easily be bettered, even reversed, if done consistently and correctly.
Increased mobility. Maybe you’re not concerned about this now. But there will be a point when you are. Of course, I’m not just talking about getting up and down off the floor. I’m also talking about walking up a flight of stairs, lugging groceries to and fro, and carrying luggage when traveling. Strength training makes everyday tasks easier. And you won’t risk throwing your back out because you were playing around with your kids.
Metabolic booster. Strength training builds lean muscle mass. It firms and strengthens your muscles. When you do that, not only do you feel stronger, fitter, and more confident about yourself, but you raise your resting metabolic rate (RMR). This is the rate at which your body burns calories when you’re just sitting there. Doing nothing. How cool is that? You’ll burn more calories just sitting in front of your computer. And that only happens through strength training.
Joint support. Further, strength training has a lot of benefits for your joints. It relieves joint pain. Yes, it really does! One study showed pain for knee arthritis cut in half after an eight week strength training program. And there was no improvement seen in the control group. Strength training also strengthens ligaments, muscles, and tendons. This makes your ankle, hip, knee, and shoulder joints more stable. And that pressure will even help grow new cartilage helping protect from degeneration over time.
These are some big time benefits. Oh yeah, let’s not forget toning up a hard body, burning your unwanted body fat and looking AND feeling better than ever! There are too many benefits. But you’re smart enough to see them all. So are you strength training to experience those benefits?
Many are not. That’s not a guess. I talk to folks every day about their exercise and nutrition. And every time I talk with someone they are missing the boat when it comes to strength training.
If you need help putting together a strength training program that works for you please call or email me to schedule a consultation.
To your fitness success,
Tim Chudy
Fitness Together
P.S. If you’re over 65 years old, this is even more important. An estimated one in three adults over 65 years of age will suffer from a fall this year. And the consequences can be severe. It is vitally important for older adults to incorporate strength training in their lives. I know you know someone over the age of 65 (maybe it’s you). Ask them if they are strength training. It’s likely they’re not. Forward this article to them and have them call me directly to set up an appropriate program for them. I can be reached directly at 314.863.7799.
P.P.S. You can request your consultation here. Or if you'd like more info on our programs and services I'll email you our infopack.
To begin, you need both. I’ll go to my grave preaching the ‘Three-Legged Stool of Body Transformation’. You need all three legs; strength, cardio, and nutrition to maximize your results in the quickest possible time. A stool can’t stand on 2 legs.
But if I had to choose between strength and cardio -- I’d choose strength training in a nanosecond. Here’s why...
Strength training not only has the benefits of using resistance against your body, but it also has similar benefits as cardio (also called endurance training) and then some. Here are the top 5 reasons to make sure strength training is included in your health and fitness program.
Gets your heart pumping. Do one set of walking lunges or squats, both popular strength training exercises, and you’ll quickly see what it does for the heart. In one study of 72 men and women, half did 5 days of cardio and half did 3 days of cardio and 2 days of strength. The group that incorporated strength training reached the same level of aerobic fitness PLUS benefits not experienced by the other group such as increased strength and muscle and a decrease in body fat.
Builds and strengthens bone. If you have any sign of osteopenia or osteoporosis then strength training is a MUST. To maintain their density, bones must be stressed by weight bearing or resistance exercises. These conditions can easily be bettered, even reversed, if done consistently and correctly.
Increased mobility. Maybe you’re not concerned about this now. But there will be a point when you are. Of course, I’m not just talking about getting up and down off the floor. I’m also talking about walking up a flight of stairs, lugging groceries to and fro, and carrying luggage when traveling. Strength training makes everyday tasks easier. And you won’t risk throwing your back out because you were playing around with your kids.
Metabolic booster. Strength training builds lean muscle mass. It firms and strengthens your muscles. When you do that, not only do you feel stronger, fitter, and more confident about yourself, but you raise your resting metabolic rate (RMR). This is the rate at which your body burns calories when you’re just sitting there. Doing nothing. How cool is that? You’ll burn more calories just sitting in front of your computer. And that only happens through strength training.
Joint support. Further, strength training has a lot of benefits for your joints. It relieves joint pain. Yes, it really does! One study showed pain for knee arthritis cut in half after an eight week strength training program. And there was no improvement seen in the control group. Strength training also strengthens ligaments, muscles, and tendons. This makes your ankle, hip, knee, and shoulder joints more stable. And that pressure will even help grow new cartilage helping protect from degeneration over time.
These are some big time benefits. Oh yeah, let’s not forget toning up a hard body, burning your unwanted body fat and looking AND feeling better than ever! There are too many benefits. But you’re smart enough to see them all. So are you strength training to experience those benefits?
Many are not. That’s not a guess. I talk to folks every day about their exercise and nutrition. And every time I talk with someone they are missing the boat when it comes to strength training.
If you need help putting together a strength training program that works for you please call or email me to schedule a consultation.
To your fitness success,
Tim Chudy
Fitness Together
P.S. If you’re over 65 years old, this is even more important. An estimated one in three adults over 65 years of age will suffer from a fall this year. And the consequences can be severe. It is vitally important for older adults to incorporate strength training in their lives. I know you know someone over the age of 65 (maybe it’s you). Ask them if they are strength training. It’s likely they’re not. Forward this article to them and have them call me directly to set up an appropriate program for them. I can be reached directly at 314.863.7799.
P.P.S. You can request your consultation here. Or if you'd like more info on our programs and services I'll email you our infopack.
Friday, September 25, 2009
Are you training or trying?
I’m lucky to be involved in a few different fitness groups. Some with the top fitness professionals in the country. One of them, Paul Wright shared an occurrence with one of his clients:
"A couple weeks ago I had a client come into my office and ask me a simple exercise-related question (a very common occurrence for all of us). I answered to her satisfaction and as she left my office she said, "Well I guess I'll go try to do this" to which I responded with a question that
has become one of my new business directives:
Are you training or are you trying?
She didn't quite understand what I meant so I explained that when you're "training" to accomplish your goals you are focused, systematic, analytical and eliminate "chance" from the equation. You have to be purposeful in your actions and then evaluate the outcome of those actions.
If you're merely "trying" to reach your goals then you've allowed chance to be your guide and you're haphazardly going from one diet to the next or you're sporadic and unfocused in your exercise routine."
This is a HUGE shift in mindset. So, are you training or trying?
This is transcendent. It goes way beyond exercise. It really hits on the difference between mediocre results (or none at all) and game-changing results in every aspect of our lives.
We're all so busy, with so much to do just to keep our heads above water, let alone really thrive.
Your health and fitness is hard work. Infinitely harder than just cutting a few calories out of your diet.
But when you do things right consistently, the work load becomes more manageable and things start to really click.
The secret, is focus.
You have to eliminate distraction.
When I feel really good, fit and healthy, it's because I'm not resisting structure.
Here's what I mean by that.
Like most normal people, maybe you, I like to indulge my sweet tooth. If you put donuts in front of me on Sunday morning I’ll have a glass of milk before you can say Maple Glazed Long John! If I’m really craving it, I’ll seek them out and stray off track.
But it tastes good. Really good. That’s the upside. But if you're not in control of that (emotional) tendency or compulsion (however you want to characterize it), you can quickly fall into bad habits and just as quickly put on extra pounds.
That's why structure is so vital.
Here are a few tips for keeping structure and helping you reach your weight loss and fitness goals:
Accountability: Make sure you schedule appointments every week. Our clients keep a standing schedule. Meg knows she’s training every Monday, Wednesday, and Friday at 11:15. Most importantly she’s being held accountable. We all need accountability. I practice this with my own workouts too.
Motivation: At first sight exercise stinks. It looks hard, you sweat, it makes your muscles burn, it tires you out. But those that are in a consistent program know how it makes you feel after the workout. Endorphins kick in and soon becomes a drug you gotta have.
But it’s easy to lose that feeling. You might even lose it after one week. Which is why motivation is so vital to your fitness program. Everyone needs a coach to support, motivate, and give them that extra push when needed.
Assessments: I’m amazed at the amount of people that still use ONLY a scale to measure their success (thank you Biggest Loser). You can’t manage what you can’t measure. You know muscle weighs more than fight, right? So how do you know if your weight gain of 2 pounds wasn’t you tightening up your arms and butt? Usually a gain of two pounds (if done correctly) is something to be happy about.
Efficiency: No one has ever sat down with me and said, "I have all the time in the world Tim. I’ll workout as much as you need me to." I’d call shenanigans if that ever happens. It only makes sense for your program to be efficient. Get in, get fit, and get out. No need to prolong the process. By the way, our workouts are 45 minutes. Any longer and you’re probably inefficient.
Customization: Your program must work for YOU! Not your spouse, or your daughter, friend or co-worker. You, and you alone.
Finally, have some fun and keep things fresh. This whole exercise thing is not a fad. You won’t be doing this for the next 12 weeks and then put it up on the shelf. It’s vital for a long, healthy, and prosperous life. Be aggressive in reaching your goals, but as the saying goes, "Success is a journey not a destination." So have fun with it.
To your health and fitness,
Tim Chudy
P.S. Trying to figure out fitness and weight loss success on your own can be a needlessly frustrating experience when you have access to the best of the best who are ready, willing and able to help. Request a complimentary consultation here.
P.P.S. Or you can always receive more health and fitness info at our website or by going here.
"A couple weeks ago I had a client come into my office and ask me a simple exercise-related question (a very common occurrence for all of us). I answered to her satisfaction and as she left my office she said, "Well I guess I'll go try to do this" to which I responded with a question that
has become one of my new business directives:
Are you training or are you trying?
She didn't quite understand what I meant so I explained that when you're "training" to accomplish your goals you are focused, systematic, analytical and eliminate "chance" from the equation. You have to be purposeful in your actions and then evaluate the outcome of those actions.
If you're merely "trying" to reach your goals then you've allowed chance to be your guide and you're haphazardly going from one diet to the next or you're sporadic and unfocused in your exercise routine."
This is a HUGE shift in mindset. So, are you training or trying?
This is transcendent. It goes way beyond exercise. It really hits on the difference between mediocre results (or none at all) and game-changing results in every aspect of our lives.
We're all so busy, with so much to do just to keep our heads above water, let alone really thrive.
Your health and fitness is hard work. Infinitely harder than just cutting a few calories out of your diet.
But when you do things right consistently, the work load becomes more manageable and things start to really click.
The secret, is focus.
You have to eliminate distraction.
When I feel really good, fit and healthy, it's because I'm not resisting structure.
Here's what I mean by that.
Like most normal people, maybe you, I like to indulge my sweet tooth. If you put donuts in front of me on Sunday morning I’ll have a glass of milk before you can say Maple Glazed Long John! If I’m really craving it, I’ll seek them out and stray off track.
But it tastes good. Really good. That’s the upside. But if you're not in control of that (emotional) tendency or compulsion (however you want to characterize it), you can quickly fall into bad habits and just as quickly put on extra pounds.
That's why structure is so vital.
Here are a few tips for keeping structure and helping you reach your weight loss and fitness goals:
Accountability: Make sure you schedule appointments every week. Our clients keep a standing schedule. Meg knows she’s training every Monday, Wednesday, and Friday at 11:15. Most importantly she’s being held accountable. We all need accountability. I practice this with my own workouts too.
Motivation: At first sight exercise stinks. It looks hard, you sweat, it makes your muscles burn, it tires you out. But those that are in a consistent program know how it makes you feel after the workout. Endorphins kick in and soon becomes a drug you gotta have.
But it’s easy to lose that feeling. You might even lose it after one week. Which is why motivation is so vital to your fitness program. Everyone needs a coach to support, motivate, and give them that extra push when needed.
Assessments: I’m amazed at the amount of people that still use ONLY a scale to measure their success (thank you Biggest Loser). You can’t manage what you can’t measure. You know muscle weighs more than fight, right? So how do you know if your weight gain of 2 pounds wasn’t you tightening up your arms and butt? Usually a gain of two pounds (if done correctly) is something to be happy about.
Efficiency: No one has ever sat down with me and said, "I have all the time in the world Tim. I’ll workout as much as you need me to." I’d call shenanigans if that ever happens. It only makes sense for your program to be efficient. Get in, get fit, and get out. No need to prolong the process. By the way, our workouts are 45 minutes. Any longer and you’re probably inefficient.
Customization: Your program must work for YOU! Not your spouse, or your daughter, friend or co-worker. You, and you alone.
Finally, have some fun and keep things fresh. This whole exercise thing is not a fad. You won’t be doing this for the next 12 weeks and then put it up on the shelf. It’s vital for a long, healthy, and prosperous life. Be aggressive in reaching your goals, but as the saying goes, "Success is a journey not a destination." So have fun with it.
To your health and fitness,
Tim Chudy
P.S. Trying to figure out fitness and weight loss success on your own can be a needlessly frustrating experience when you have access to the best of the best who are ready, willing and able to help. Request a complimentary consultation here.
P.P.S. Or you can always receive more health and fitness info at our website or by going here.
Thursday, September 10, 2009
An often overlooked secret to fitness success and some BIG news!
I'll get to the big news in a minute. But first, the secret...
I just implemented a Corporate Wellness Program with an insurance firm in Clayton. We’ve put together an 8-Week Challenge to help everyone get motivated and in their best shape! It’s a ‘Biggest Loser’ Challenge in-a-box if you will.
Last week as we were going through their Fast-Start Orientation we covered goal setting.
This step is often overlooked with an exercise program. But it’s so important! If you don’t have anything to work towards, then you’ll end up just spinning your wheels. And that’s not productive.
To help ensure weight loss and fitness results you must set goals.
As I spoke to the group of 20 or so, most hadn’t heard of S.M.A.R.T. goals. SMART is an acronym for Specific, Measurable, Attainable, Realistic, and Timely. Your goal must incorporate each category. I’ll break them down one by one and give you a few examples.
Specific - Your goal must be specific. "I want to lose weight" is not a goal. That’s simply a wish. But, "I want to lose 18 pounds" is a specific goal. Now we know where you are (your current weight) and where you want to go (your current weight minus 18 lbs.).
Measurable - Goals must have some form of measurement. Weight is easy. You step on the scale, and then you step off the scale. What about getting in shape? How do you measure that? Maybe it’s walking up a flight of steps without panting. Maybe it’s to run 30 minutes without stopping. Whatever it is, make sure your goal can be measured.
Attainable - I’ll admit this is my least favorite. I like to be aggressive with my goals. And I hope you do too. But keeping a foot in reality is important. For instance, a goal for me "To make it in the NBA" would not be realistic (no matter how much I would like it to be :). I’d be setting myself up for failure. Make your goal aggressive, but attainable.
Realistic - This one is somewhat like attainable. Losing 30 lbs. in 30 days is not realistic. Nor is it safe! Give your goals some boundaries. When setting health and fitness goals you must keep physiologic abilities in mind. When losing weight, 1-2 pounds of weight loss per week is a safe estimate, but having a resting heart rate of 30 or doing 1000 pushups in a minute is not realistic.
Timely - Last but certainly not least. I heard someone say once, "Nothing would ever happen without a deadline." And you know what? It’s true. Without a deadline or some sort of timeline, the chances of follow through are slim to none. Adding a time element creates a sense of urgency. Going back to the goal of "I want to lose 18 lbs," adding "in 12 weeks" now gives you your deadline. Always, always, always have a deadline.
Goal setting is always our first step when setting up a health and fitness program. A SMART goal is one that works. Take out a pen and paper now and write down some goals. Make sure each one includes each category. (If you have an ipod, stay tuned... my brother’s company is putting together a SMART goal App as I write. I’ll keep you posted!)
To your health and fitness success,
Tim Chudy
P.S. If you think your company might be interested in the "8-Weeks to Your Best Body" Corporate Challenge please call me directly at 314.863.7799.
P.P.S. Hope you had a great holiday weekend. Over the past couple of years you may remember me mentioning my girlfriend Joella. Well, I took a surprise trip to New York City over the weekend and popped the question. She said, "Yes!" making me the happiest guy in town! I couldn’t be more excited and thought I’d share the awesome news with you. I love you Jo.
I just implemented a Corporate Wellness Program with an insurance firm in Clayton. We’ve put together an 8-Week Challenge to help everyone get motivated and in their best shape! It’s a ‘Biggest Loser’ Challenge in-a-box if you will.
Last week as we were going through their Fast-Start Orientation we covered goal setting.
This step is often overlooked with an exercise program. But it’s so important! If you don’t have anything to work towards, then you’ll end up just spinning your wheels. And that’s not productive.
To help ensure weight loss and fitness results you must set goals.
As I spoke to the group of 20 or so, most hadn’t heard of S.M.A.R.T. goals. SMART is an acronym for Specific, Measurable, Attainable, Realistic, and Timely. Your goal must incorporate each category. I’ll break them down one by one and give you a few examples.
Specific - Your goal must be specific. "I want to lose weight" is not a goal. That’s simply a wish. But, "I want to lose 18 pounds" is a specific goal. Now we know where you are (your current weight) and where you want to go (your current weight minus 18 lbs.).
Measurable - Goals must have some form of measurement. Weight is easy. You step on the scale, and then you step off the scale. What about getting in shape? How do you measure that? Maybe it’s walking up a flight of steps without panting. Maybe it’s to run 30 minutes without stopping. Whatever it is, make sure your goal can be measured.
Attainable - I’ll admit this is my least favorite. I like to be aggressive with my goals. And I hope you do too. But keeping a foot in reality is important. For instance, a goal for me "To make it in the NBA" would not be realistic (no matter how much I would like it to be :). I’d be setting myself up for failure. Make your goal aggressive, but attainable.
Realistic - This one is somewhat like attainable. Losing 30 lbs. in 30 days is not realistic. Nor is it safe! Give your goals some boundaries. When setting health and fitness goals you must keep physiologic abilities in mind. When losing weight, 1-2 pounds of weight loss per week is a safe estimate, but having a resting heart rate of 30 or doing 1000 pushups in a minute is not realistic.
Timely - Last but certainly not least. I heard someone say once, "Nothing would ever happen without a deadline." And you know what? It’s true. Without a deadline or some sort of timeline, the chances of follow through are slim to none. Adding a time element creates a sense of urgency. Going back to the goal of "I want to lose 18 lbs," adding "in 12 weeks" now gives you your deadline. Always, always, always have a deadline.
Goal setting is always our first step when setting up a health and fitness program. A SMART goal is one that works. Take out a pen and paper now and write down some goals. Make sure each one includes each category. (If you have an ipod, stay tuned... my brother’s company is putting together a SMART goal App as I write. I’ll keep you posted!)
To your health and fitness success,
Tim Chudy
P.S. If you think your company might be interested in the "8-Weeks to Your Best Body" Corporate Challenge please call me directly at 314.863.7799.
P.P.S. Hope you had a great holiday weekend. Over the past couple of years you may remember me mentioning my girlfriend Joella. Well, I took a surprise trip to New York City over the weekend and popped the question. She said, "Yes!" making me the happiest guy in town! I couldn’t be more excited and thought I’d share the awesome news with you. I love you Jo.
Tuesday, September 1, 2009
Has this ever happened to you?
This happened to a lady I was talking with
the other day. And I feel like it happens to
a lot of people.
Has it ever happened to you?
You step on the scale Friday and it gives you a
number you’re ok with. Maybe even a little excited
about. Going into the weekend, you’re very
motivated and determined.
Then on Monday you step on the scale and your
weight is up 4 pounds!! What the heck. Is this a
joke? Is someone playing a trick on you?
If this has happened to you its frustrating isn’t
it? A few attempts of effort with those results
makes you wanna throw in the towel.
It’s the point at which you become fed up with
failure. And it’s usually when people call me.
Your desire, effort, and commitment are there. But
results aren’t. And it’s disheartening for me to
see.
If this has happened to you -or is happening to
you- there are specific mistakes you’re making
with your efforts. It makes me think of the quote
I'm sure you've heard of; doing the same thing and
expecting different results is the definition of
insanity.
Well, the good news, you’re not insane. But you
are doing something wrong. If you would like to
find out the mistakes you’re making with your
fitness results you’re welcome to a personal
consultation.
But I’ll venture to say I can guess some of them
right here. So, here are a few mistakes to avoid
when trying to lose weight and get in shape.
1. Only doing cardio. This is a BIG no-no. Why
weight training gets a bad rap I’ll never know.
But look at any Hollywood actress or actor and
they ALL work out with weights. At least 3 times a
week. That gives them a lean and toned look.
(And they NEVER get bulky.)
Strength training has so many benefits to it. And
you probably know them all. It spikes metabolism
and sends your body into a fat burning frenzy. It
tones and tightens your muscles so putting on a
sleeveless shirt is a fun and proud experience. It
strengthens your body as you continue to age. And
the list goes on.
2. Stepping on the scale. If you’re trying to lose
weight please do me a favor... stay off the
scale!! Your weight will fluctuate up and down,
day to day. EVERYONE’S does. And muscle weighs
more than fat. So a lot of times you’re making
positive changes, but the scale is telling you
otherwise.
We weight our clients once a month. That’s it.
That’s all that’s needed.
3. Only paying attention to calories in, calories out.
This is another common mistake that most fall for.
Now, in theory this is true, but usually it’s not that simple.
There’s more to it than just calories. You should
be watching calories, macronutrients (protein,
carbs, and fat), portion sizes, frequency, and of
course depending on the exercise you’re doing
plays a part.
Here’s a simple equation to follow to keep
everything in check: ST + CT + BM + E3 = R
Strength training + cardio training + balanced meals
every 3 hours = results!!
So what’s stopping you? Well, most of the women
and men I talk to don’t really know where to
begin. Or how. You can go to the gym... do a
little of this, a little of that, and an hour
later not really have accomplished anything.
But that is why we’re here. To help you! You can
easily get a customized plan to make your workouts
not only EFFICIENT but EFFECTIVE too! All you have to
do is ask.
I hope you find some of this info helpful. If you
have a question about this or want to leave a
comment please do below.
To your weight loss and fitness success,
Tim Chudy
P.S. Remember, you can request a consultation
here. If you’re not quite ready but still want
info on our programs and services click here.
P.P.S. Post your comments or questions below.
the other day. And I feel like it happens to
a lot of people.
Has it ever happened to you?
You step on the scale Friday and it gives you a
number you’re ok with. Maybe even a little excited
about. Going into the weekend, you’re very
motivated and determined.
Then on Monday you step on the scale and your
weight is up 4 pounds!! What the heck. Is this a
joke? Is someone playing a trick on you?
If this has happened to you its frustrating isn’t
it? A few attempts of effort with those results
makes you wanna throw in the towel.
It’s the point at which you become fed up with
failure. And it’s usually when people call me.
Your desire, effort, and commitment are there. But
results aren’t. And it’s disheartening for me to
see.
If this has happened to you -or is happening to
you- there are specific mistakes you’re making
with your efforts. It makes me think of the quote
I'm sure you've heard of; doing the same thing and
expecting different results is the definition of
insanity.
Well, the good news, you’re not insane. But you
are doing something wrong. If you would like to
find out the mistakes you’re making with your
fitness results you’re welcome to a personal
consultation.
But I’ll venture to say I can guess some of them
right here. So, here are a few mistakes to avoid
when trying to lose weight and get in shape.
1. Only doing cardio. This is a BIG no-no. Why
weight training gets a bad rap I’ll never know.
But look at any Hollywood actress or actor and
they ALL work out with weights. At least 3 times a
week. That gives them a lean and toned look.
(And they NEVER get bulky.)
Strength training has so many benefits to it. And
you probably know them all. It spikes metabolism
and sends your body into a fat burning frenzy. It
tones and tightens your muscles so putting on a
sleeveless shirt is a fun and proud experience. It
strengthens your body as you continue to age. And
the list goes on.
2. Stepping on the scale. If you’re trying to lose
weight please do me a favor... stay off the
scale!! Your weight will fluctuate up and down,
day to day. EVERYONE’S does. And muscle weighs
more than fat. So a lot of times you’re making
positive changes, but the scale is telling you
otherwise.
We weight our clients once a month. That’s it.
That’s all that’s needed.
3. Only paying attention to calories in, calories out.
This is another common mistake that most fall for.
Now, in theory this is true, but usually it’s not that simple.
There’s more to it than just calories. You should
be watching calories, macronutrients (protein,
carbs, and fat), portion sizes, frequency, and of
course depending on the exercise you’re doing
plays a part.
Here’s a simple equation to follow to keep
everything in check: ST + CT + BM + E3 = R
Strength training + cardio training + balanced meals
every 3 hours = results!!
So what’s stopping you? Well, most of the women
and men I talk to don’t really know where to
begin. Or how. You can go to the gym... do a
little of this, a little of that, and an hour
later not really have accomplished anything.
But that is why we’re here. To help you! You can
easily get a customized plan to make your workouts
not only EFFICIENT but EFFECTIVE too! All you have to
do is ask.
I hope you find some of this info helpful. If you
have a question about this or want to leave a
comment please do below.
To your weight loss and fitness success,
Tim Chudy
P.S. Remember, you can request a consultation
here. If you’re not quite ready but still want
info on our programs and services click here.
P.P.S. Post your comments or questions below.
Tuesday, August 18, 2009
A Common Man With Uncommon Character
My Great Uncle Joe passed away last week. You may know of my Uncle Joe. I’ve mentioned him before and you can even find him as one of our SuperClients of the Month.
Uncle Joe died at 103 years old. He was a common man with an uncommon character. My Grandpa Chudy, his younger brother, was the same way.
The Chudy family wouldn’t be the only ones to tell you what a great person Uncle Joe was. At 103 years old his visitation and funeral were well attended. Everyone from his mailman to his bowling buddies at the senior center, even his girlfriend! were there to celebrate his life and say goodbye. It’s sad to see him go. But I don’t know if anyone could’ve asked for a better life.
He was born in Czechoslovakia in a small farming town. He came to America through Ellis Island and eventually settled in St. Clair, Michigan. He barely spoke English, but was a fast leaner and developed friends right away. He married his love, Helen, and remained married until she passed in the early nineties.
I’ll never forget what he told me about my Aunt Helen. After a stroke she was put into a nursing home to be taken care of. After one week my Uncle Joe refused to keep her there and brought her back home. The nurses warned Uncle Joe how much work it would be and cautioned him against it. They told him he wouldn’t last 5 days. "5 years Timmy. 5 years I took care of your Aunt Helen." Wow. I’ll never forget the sacrifice he made so she could stay at home. Never.
Uncle Joe was a common man with uncommon character. And I, along with many others, will miss him.
It wasn’t just the length of his life, but the quality of his life. His life was still rich with relationships. His family and friends were everything to him. And he still had a positive outlook on life. That’s why he made our SuperClient of the Month.
At 103 years old you have to be healthy and to not only keep, but to foster those relationships.
Late last week as I was waiting in line for my coffee I glanced at the Health section of the St. Louis Post Dispatch. The cover story read, How well you age can depend on you.
My Uncle Joe would have agreed. You can read the full article here.
The article goes on to divide aging into essentially 2 categories: genetics and damage. You control one, but not the other.
Thankfully the Chudy genes are strong. But I could easily neglect them. Smoking, poor diet, lack of exercise, all that bad stuff can counteract good genes. But my choice to live a healthy lifestyle will lead me to live long years. Hopefully into my hundreds.
You see, most people I talk to care more about quality than quantity. I’ll be willing to bet you don’t care to live to a specific age, but you want to live well to whatever age that might be. You want to be willing and able to reap the work you’ve put in. You want to have the relationships and enjoy the time with those people you love most.
My Uncle Joe would tell you to "Keep busy and stay active." It worked for him. And I hope you make the choice to live a healthy lifestyle.
To your health,
Tim Chudy
Fitness Together
P.S. If you would like more help living a healthy lifestyle, request your complimentary health and fitness consultation here. Or, if you’re not quite ready, you can download our infopack here.
Uncle Joe died at 103 years old. He was a common man with an uncommon character. My Grandpa Chudy, his younger brother, was the same way.
The Chudy family wouldn’t be the only ones to tell you what a great person Uncle Joe was. At 103 years old his visitation and funeral were well attended. Everyone from his mailman to his bowling buddies at the senior center, even his girlfriend! were there to celebrate his life and say goodbye. It’s sad to see him go. But I don’t know if anyone could’ve asked for a better life.
He was born in Czechoslovakia in a small farming town. He came to America through Ellis Island and eventually settled in St. Clair, Michigan. He barely spoke English, but was a fast leaner and developed friends right away. He married his love, Helen, and remained married until she passed in the early nineties.
I’ll never forget what he told me about my Aunt Helen. After a stroke she was put into a nursing home to be taken care of. After one week my Uncle Joe refused to keep her there and brought her back home. The nurses warned Uncle Joe how much work it would be and cautioned him against it. They told him he wouldn’t last 5 days. "5 years Timmy. 5 years I took care of your Aunt Helen." Wow. I’ll never forget the sacrifice he made so she could stay at home. Never.
Uncle Joe was a common man with uncommon character. And I, along with many others, will miss him.
It wasn’t just the length of his life, but the quality of his life. His life was still rich with relationships. His family and friends were everything to him. And he still had a positive outlook on life. That’s why he made our SuperClient of the Month.
At 103 years old you have to be healthy and to not only keep, but to foster those relationships.
Late last week as I was waiting in line for my coffee I glanced at the Health section of the St. Louis Post Dispatch. The cover story read, How well you age can depend on you.
My Uncle Joe would have agreed. You can read the full article here.
The article goes on to divide aging into essentially 2 categories: genetics and damage. You control one, but not the other.
Thankfully the Chudy genes are strong. But I could easily neglect them. Smoking, poor diet, lack of exercise, all that bad stuff can counteract good genes. But my choice to live a healthy lifestyle will lead me to live long years. Hopefully into my hundreds.
You see, most people I talk to care more about quality than quantity. I’ll be willing to bet you don’t care to live to a specific age, but you want to live well to whatever age that might be. You want to be willing and able to reap the work you’ve put in. You want to have the relationships and enjoy the time with those people you love most.
My Uncle Joe would tell you to "Keep busy and stay active." It worked for him. And I hope you make the choice to live a healthy lifestyle.
To your health,
Tim Chudy
Fitness Together
P.S. If you would like more help living a healthy lifestyle, request your complimentary health and fitness consultation here. Or, if you’re not quite ready, you can download our infopack here.
Wednesday, August 12, 2009
The 2 most important times of day for your nutrition
I just got off the phone with Lindy, one of our clients. She mentioned how awesome her workouts have been going and how her soreness has been greatly reduced. It didn't surprise me. And I had a hunch as to why that was happening.
I’ll tell you her secret in a minute. But first, do you know the 2 most important times for nutrition?
Breakfast and after your workout. The reason is simple. It’s when your body is screaming for nutrients. Let’s take a closer look at why.
Every time you go to bed you’re essentially going on an eight hour fast. When you wake up, assuming you have a metabolism that’s moving, you’re hungry and the body is looking for nourishment. That’s when you ‘break’ the ‘fast’.
You’ve probably heard skipping breakfast is a nutrition no-no. Eating breakfast kickstarts your metabolism for the day, gives your body the much needed nutrients after you sleep, and starts your daily nutrition out on the right foot. We coach all of our clients to eat a good breakfast complete with protein every morning. It’s essential to weight loss and fitness success.
The other time your nutrition is most important is after your workout. This is often overlooked and sometimes, sadly, sabotaged. When you workout you’re expending the body of its energy. This process actually breaks down the muscles. Have you ever felt so sore you can’t move for a couple of days after a tough workout? This is a sign the body has not received all the needed nutrients. And not getting the needed nutrients leads to slow recovery, slow results, and a lot of that unnecessary soreness.
Addressing your nutrition immediately after your workout dramatically speeds up the recovery process. It will reduce your soreness, maximize your release of anabolic hormones (like growth hormone and testosterone), and allow your body to maximize building muscle and burning fat. When you consume a well-balanced shake after exercise, carbohydrate stimulates insulin to drive the branch chain amino acids (protein) to the muscle cell. That way you can maximize recovery and get right back in the gym very soon – ensuring faster results for your program.
**A note to those wanting to focus on general fitness, but particularly, women: terms like anabolic drive and testosterone might bring pictures of Ah-nold to mind. But this is NOT for bodybuilders. You will NOT get big and bulky because of this. These are natural body processes. And they’re relative to you.
We recommend Physique to all of our clients. Physique is formulated with the exact ratio of carbohydrates to protein to reach anabolic drive. Lindy, our client I just spoke with and mentioned earlier, said this:
“At first I thought it was useless calories. After all, I just spent 45 minutes burning calories off. Why would I want to put them right back in? It wasn’t worth it to me.
But as my workouts got progressively harder, my muscles got progressively sorer. After stealing some of my husband’s Physique (he’s religious with it) I was amazed by the results! My soreness is not as evident -if any at all. I was more concerned about Physique from a calorie standpoint. But now I realize there’s a lot more going on inside my body after a workout. And Physique helps me recover.”
Lindy’s initial reaction is typical. There is also what appears to be a lot of sugar contained in Physique. But this is all working strategically in your favor and leads to faster fitness results.
Breakfast with protein and Physique. These are two quick modifications to make in your own diet to leap frog you past slow and steady fitness results.
To your fitness success,
Tim Chudy
P.S. If you would like more help with your fitness and nutrition, request a complimentary consultation here. Or if you just want more info on our programs and services you can get our complete infopack here.
I’ll tell you her secret in a minute. But first, do you know the 2 most important times for nutrition?
Breakfast and after your workout. The reason is simple. It’s when your body is screaming for nutrients. Let’s take a closer look at why.
Every time you go to bed you’re essentially going on an eight hour fast. When you wake up, assuming you have a metabolism that’s moving, you’re hungry and the body is looking for nourishment. That’s when you ‘break’ the ‘fast’.
You’ve probably heard skipping breakfast is a nutrition no-no. Eating breakfast kickstarts your metabolism for the day, gives your body the much needed nutrients after you sleep, and starts your daily nutrition out on the right foot. We coach all of our clients to eat a good breakfast complete with protein every morning. It’s essential to weight loss and fitness success.
The other time your nutrition is most important is after your workout. This is often overlooked and sometimes, sadly, sabotaged. When you workout you’re expending the body of its energy. This process actually breaks down the muscles. Have you ever felt so sore you can’t move for a couple of days after a tough workout? This is a sign the body has not received all the needed nutrients. And not getting the needed nutrients leads to slow recovery, slow results, and a lot of that unnecessary soreness.
Addressing your nutrition immediately after your workout dramatically speeds up the recovery process. It will reduce your soreness, maximize your release of anabolic hormones (like growth hormone and testosterone), and allow your body to maximize building muscle and burning fat. When you consume a well-balanced shake after exercise, carbohydrate stimulates insulin to drive the branch chain amino acids (protein) to the muscle cell. That way you can maximize recovery and get right back in the gym very soon – ensuring faster results for your program.
**A note to those wanting to focus on general fitness, but particularly, women: terms like anabolic drive and testosterone might bring pictures of Ah-nold to mind. But this is NOT for bodybuilders. You will NOT get big and bulky because of this. These are natural body processes. And they’re relative to you.
We recommend Physique to all of our clients. Physique is formulated with the exact ratio of carbohydrates to protein to reach anabolic drive. Lindy, our client I just spoke with and mentioned earlier, said this:
“At first I thought it was useless calories. After all, I just spent 45 minutes burning calories off. Why would I want to put them right back in? It wasn’t worth it to me.
But as my workouts got progressively harder, my muscles got progressively sorer. After stealing some of my husband’s Physique (he’s religious with it) I was amazed by the results! My soreness is not as evident -if any at all. I was more concerned about Physique from a calorie standpoint. But now I realize there’s a lot more going on inside my body after a workout. And Physique helps me recover.”
Lindy’s initial reaction is typical. There is also what appears to be a lot of sugar contained in Physique. But this is all working strategically in your favor and leads to faster fitness results.
Breakfast with protein and Physique. These are two quick modifications to make in your own diet to leap frog you past slow and steady fitness results.
To your fitness success,
Tim Chudy
P.S. If you would like more help with your fitness and nutrition, request a complimentary consultation here. Or if you just want more info on our programs and services you can get our complete infopack here.
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