Monday, December 14, 2009

NBC's Biggest Loser Finale Analysis

A disclaimer first. I have watched all of 12
minutes of the Biggest Loser. In fact, last night
was the first time I tuned in. So I can’t say that
I have the full story. But...

...I don’t need it. When I get home at night I’m
usually famished. So I go straight to the kitchen
to start dinner. I also use this time to catch up
on the news. Well, as I was flipping to the news
channel I passed NBC. I knew The Biggest Loser was
on because one of our clients was super excited
about the finale. So I watched.

It took all of 12 minutes to make 2 conclusions
about this show. Now, if you’re a fan of the show
I think that’s great. I think this show does a lot
for Americans in regard to motivation,
inspiration, persistence and hard work. Because
there is no doubt that those contestants work

1st conclusion: Trainer Jillian Taylor

What a poor representation of a personal trainer.
I first laughed out loud watching her. But then I
got a little ticked off. Jillian was standing over
Shay(?), who I believe was the heaviest contestant
to date, yelling at her not to stop her exercise
while asking her personal questions that were
making her cry like a baby trying to fix her past.
This is just not reality. Trainers don’t yell AT
you and we most certainly don’t ask you questions
about your past and try to remove huge
psychological barriers to losing weight. Bullies
and therapists do that. It's complete nonsense.

However, we do raise our voice WITH you, and
motivate and encourage you to do more than you
think you’re capable. If I had a dollar for every
time a lady has told me they can’t do a pushup,
I’d be a very rich man. If I had another dollar
for every time a lady tried and did 5 pushups with
a trainer by her side supporting her, then I’d be
a very very rich man.

You see, trainers help pull out the best in you.
That’s why I like to refer to my team as Fitness
Coaches. We don’t yell at you and demean you. We
partner with you. We educate, motivate, and
support you. We coach you through a proven fitness
and nutrition program to get results.

And that leads to my 2nd conclusion: The Doctor

When the doctor stood up to tell Shay about her
medical progress he said one thing that stuck out.
I’ll paraphrase... when we’re in a society that
tells you gastric bypass surgery is the answer,
you have shown that exercising and eating right

Great stuff Doc! That was the one thing I liked
about the show. That doctor reinforced to America
what I’ve been saying for years. Strength
training, cardiovascular training, and supportive
nutrition is THE key to lasting and permanent
weight loss and fitness results. Forget about the
pills. Forget about the diets. And you can
definitely forget about the surgery. The doc also
said there was a 1 in 10 chance you could die from
surgery - yikes!

My advice is watch The Biggest Loser for
motivation and inspiration only. But realize
nothing on that show is reality. Not the trainers,
not the fitness program, and not speed at which
you lose weight.

I’d love to hear your comments about this one.

Post them below.

To being a Loser, :)


P.S. If you'd like help being a Loser, request
a complimentary consultation ($75 value) by clicking here.

P.P.S. Not ready for a consultation, no problem.
Get your hands on our infopack with tons of info
on our programs and packages.

Friday, December 11, 2009

A Holiday Tip and a Sad Passing

I’ll go out a limb (a sturdy one) and say you’re going to indulge at some point during the holidays. Don’t worry, this isn’t a guilt trip email. In fact, I too will eat, drink, and be merry!

So you overindulge. And human nature tells us what happens next. You’ll realize what you’ve done and desire to be better and not do it again. That’s a fact. Once you feel bad, you’ll want to feel good. If you have a beating heart you will feel these two emotions.

So here’s the tip…

When the second emotion strikes… when you have the desire to lose weight, to get in shape, heck just to feel better – about yourself and your health… take action. Immediately. Do not delay about this.

You see, you must act before the feeling passes and the idea gets dim. ASAP. If you don’t, then you suffer from the Law of Diminishing Intent. If you don’t translate your intent into action it wanders. And in one day, one week, one month… you won’t be able to find it. Soon, you probably won’t even remember it.

Develop your ability to take action. Do NOT lose time. Strike when the iron is hot. Act when the idea is fresh and the emotion strong. Otherwise the idea is wasted and the emotion passes. Disciplined action equals results. And I mean ‘lose weight and inches, tone and tighten, feel good, see it in the mirror’ results!!

Now go take action,

P.S. I was away from my email over the weekend and had 2 emails in my inbox on Monday with upsetting news. Jim Rohn passed away last Saturday from his battle with pulmonary fibrosis. Jim Rohn, America’s foremost business philosopher, influenced hundreds of thousands of people, myself included. In fact, I learned the tip above from him. He had an extraordinary gift at making success easy and understandable. He turned success into common sense. If you’ve listened or read any of Jim’s material you know exactly what I’m talking about. If you haven’t, I would encourage you to do so. Your life will be better because of it. Thank you Jim. May you rest in peace.

Thursday, December 10, 2009

Ever heard these 2 sayings?

I've failed to post a few articles I wrote over the past couple of weeks. So I'll be posting them in succession over the next few days. That way you can catch up all at once;). But on to the sayings!

Ever heard someone say “No pain, no gain”? Or “You gotta use it or lose it.”

Both are true.

I just finished reading a business newsletter and the author talks about achieving goals should be tough. He says, “If anybody ever gets everything aligned exactly as they’d like, with no unintended consequences, no price tags attached to their achievements and rewards, no downsides to the upsides, I’d like to meet him or her.”

He’s basically saying that to get what we really want we’ve gotta work at it. Sometimes, we’ve gotta scratch and claw and let nothing get in our way. And when it comes to your fitness, to looking good and feeling good, it’s no different.

The hardest part is always getting started isn’t it? I mean, who likes doing pushups and squatting lower than your legs will allow you? And not to mention waking up the next day and having it hurt to walk and making sitting down on the toilet painful. It’s hard stuff! But the payoff is worth it.

You see, I believe all the success we work for in life comes with a price tag. You won’t get smarter without putting in the time to read. You won’t climb the corporate ladder without putting in time and effort at the office. You won’t look good in your swimming suit without breaking a sweat. So as the saying goes… no pain, no gain.

And being comfortable is the worst. Remaining in your comfort zone is what I call the ‘Jackpot of Mediocrity’. It’s easy. That’s why so many people do it. It’s a piece of cake to, well, eat a piece of cake. Sorry for the pun:). It’s easy and comfy to indulge during the holidays. But I hope you’re not OK with mediocrity.

It takes being uncomfortable to achieve some results. Debbie Miersch does not come in everyday of the week for her strength AND cardio sessions because it’s fun. But her time and effort are worth it. And with a little pain comes gain. She’s lost 40 pounds to date! Way to go Debbie.

No pain. No gain. Simple as that.

But there’s more.

You gotta use it or lose it. Thankfully this is the easy part. Once you go through the pain and suffering...once you get past your legs being so sore it hurts to go down the stairs…once you get past eating the right foods at EVERY meal…once you get past only having one alcoholic drink a week…that’s when it gets easy. Because maintaining a healthy and fit body is a lot easier than getting one. You can afford to indulge a little here and there. But you still gotta work at it. You never want to stop because you’ve reached your goals. That’s the worst thing to do.
If you don’t use it, you WILL lose it. That’s why maintenance is just as important as getting started.

If you’re not currently exercising or need help with a maintenance program come in for a complimentary fitness consultation. I’ll help you get on a plan that works for you. Click here to schedule now.

Have a great winter weekend!

Tim Chudy

Thursday, November 12, 2009

This can give you cancer

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,


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.

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.

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.

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.

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

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

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

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

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.

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.

Tuesday, August 11, 2009

How to stop stress eating

Have you ever had one of those days? Something went wrong at the office, your significant other won’t see your point of view, or maybe a relationship is getting you down. Whatever happened, you spent all your energy on it and you now need a little release. Something for YOU.

I bet you’ve had one of those days before. And I bet you’ve gone to food to feel better. Let’s face it, Ben & Jerry’s makes you feel soooo gooood doesn’t it? And how could it not? It’s chocolate and vanilla ice cream, with fudge brownie and gobs of chocolate chip cookie dough. I’m feeling good just talking about it!

I’m not going to wax intellectual about food being a drug and letting food by thy medicine. That’s all good and fine. But what I want to talk with you about today is how to break the habits of emotional eating. I want to show you how to avoid the trap of going to food when you’re stressed, frustrated, or depressed. I want to give you a solution. You’ll see some very positive results if you put to use what I’m about to share with you.

There are 6 steps to conquering stress eating. Let’s get started shall we?

Step 1 - Decide and Determine
You have to decide that you want to stop stress eating. That may sound 3rd grade to you, but not many people actually do it. Then you have to determine what has prevented you from stopping. Maybe it’s work. Maybe it’s fussy kids or a friend that you’re not getting along with. Whatever it is, acknowledge what has been the roadblock to your success.

Step 2 - Shift the pain
Pain and pleasure. We’re either moving towards pleasure or away from pain. That’s our human nature. If you’re a stress eater then you are associating eating with a nice warm fuzzy feeling. That feeling could be the freedom to chose, making you feel good, food tasting delicious, or some other warm fuzzy feeling.

Your success relies upon shifting the pleasure of eating to absolute pain. Downright, miserable pain. You see, when you get home after a rough day at the office you might eat some pizza. Obviously this should not be on your nutrition plan. But it tastes good doesn’t it? And every last bite is worth it, right? You may be thinking pizza is well deserved after a rough day. You don’t think about how the pizza will make you feel after you eat it. Or the 20 pounds you gain over the years. You only associate the pleasure of it after a hard days work. And that MUST stop.

Step 3 – Pattern Interrupt
This is a simple but powerful step. When you go to bed at night you likely have a ritual. Wash your face, brush your teeth, a little reading, and lights out. It’s a pattern. And over time you develop the habit. The same goes with emotional eating. When X happens, you go to food. It’s clockwork. You’ve conditioned yourself to do so. And that pattern MUST be broken.

A pattern can be broken by consciously replacing whatever the feeling is with the new feeling you want. You can RE-condition your actions to develop new habits. It’s really that simple.

You’ve done this before whether you realize it or not. Think of a time when you’ve been depressed. Your demeanor takes a specific pattern. Your shoulders slump, your eyes drop and you talk softly with a negative tone. You’re conditioned to do so. But what happens if you go see a funny movie when you’re down? You laugh. You slap your knees and smile. It may not last but for a moment. But you DID break the pattern. And over time you can shift your patterns. And that my friend, is change.

Step 4 – Create a New Pattern
What’s the alternative? If you’re not going to eat when you’re stressed or emotionally weak, what are you going to do? Think of every possible option. Write them down. I’ll help you with your first one. Exercise! But make it your own. Give yourself some options and begin to create a new pattern.

Step 5 – Take Action
You must take action. Now! And again, and again, and again. You must focus and reinforce your new pattern. If you can do this over and over again with emotional intensity you’ll condition yourself to change your old pattern.

Step 6 – Test
Ok, you’ve done the first 5 steps. Now you need to see if it works. And the best way to do this is test it. You can do this in real time or you can sit and imagine yourself in the moment. How do you feel? How would you act? What do you feel inclined to do? If it’s not in line with your new pattern, then you must go back and repeat one of the steps. Maybe you didn’t create a new pattern that was powerful enough. Maybe you didn’t take action on that pattern. Whatever it is, redo that step.

Do you know the only type of person that likes change?

A baby with a wet diaper.

But you’re capable of change. You CAN change! It’s not a matter of if you can, but if you’re motivated to. If I put a gun to your head and said to stop stress eating you’d do it wouldn’t you? Of course you would! It’s a matter of life and death now. And that’s what helps change. The more serious your motivation is, the easier change will come.

These steps will help you change your behavior and stop your stress eating. If the desire is there and you commit to implementing these steps into your life, you will make a radical change. You’ve got the formula. Now go and act!

To your nutrition success,

Tim Chudy

Wednesday, July 22, 2009

Is child obesity child abuse?

[USA Today] Is child obesity child abuse?

That was on the front page of yesterday’s USA Today’s Life section. A headline like that sparks immediate attention.

Jerry Gray of Travelers Rest, South Carolina is being charged with criminal neglect of her 14 year old, 555 pound son Alexander. This is a HUGE case (no pun intended) given childhood obesity has been on the rise and this could set a precedent for criminal action against parents with morbidly obese kids.

I’m not going to get into the legality of an issue like this. I’ll leave that for your opinion and the courts. But with most issues like this, the problem is to the left.

According to the CDC 40% of kids 12-15 years old, and 50% of teenagers 16-19 years old have been told by a doctor or health care professional that they are too heavy. THIS is a serious problem. And in the case of Alexander it’s gone way too far.
Obesity and in this case, morbid obesity, is a gushing wound with no bandage. At what point does it become a concern? A child weighing 555 pounds is absurd. This is a child’s life we’re talking about. And to me, the worst part of this is Alexander’s future. Aside from the teasing and taunting I’m sure he’s getting, his health and quality of life will suffer tremendously as he ages.

Something MUST be done now!

Sorry if I’m going on a bit of a tirade. But seeing this on the front page just fires me up. I work with women and men that want to lose weight and improve their health. Sue D. joined the FT family yesterday morning by deciding to lose weight and get back into shape. Her choice to make a change in her life will pay off. BIG time. I know that becasue our FT clients prove that day in and day out.

But there’s so much more to losing weight and improving health. Not only do you change your body but you transform your life in the process. You become alive and more energetic. You’re able to give more of yourself to family and friends. You’ll work with more passion and productivity. Everything in life becomes richer, fuller, and more enjoyable when you look and feel fantastic!

Alexander is now in foster care while the case waits to be heard. I hope, for his sake, he’s on a proper nutrition and exercise plan. Whether it’s you or your child, you must sit and take a good serious look at reality. You’re either moving closer or farther from good health. That’s an everyday move. Eating a twinkie moves you farther. Eating fruits and veggies moves you closer. Where are you going? Where is your child going? If you need help or information please request a consultation here. There is also a ton of free info at our site you can get your hands on.

If your child needs help losing weight, being active, or improving his or her health please let me know. If there’s enough interest I’d like to have a kid’s fitness class before school starts. Send me an email and tell me about your kid(s) and their situation. Or feel free to call the studio, 314.863.7799, so we can talk by phone. Regardless, decide today - one little choice - to lose weight, get in shape, and live a healthy life.

To your health,

Tim Chudy

P.S. Click here to request a consultation. We can talk about your situation and what it’s going to take for you to reach your goals.

P.P.S. A lot of times people struggle to lose weight because of their nutrition. Specifically with stress eating. Keep your eye out for an email later this week. I’ll give you specific steps to stop that emotional and sometimes uncontrollable urge to eat.

Tuesday, March 3, 2009

Follow Up From Last Post

I just finished my cup of coffee from
Starbucks. They were brewing Sumatra today. It's
one of my favorite beans. From the Asia/Pacific
region, it has virtually no acidity with herbal
notes and earthy aroma. Good stuff.

But that's not what I want to tell about today. It
was what was on the outside of the coffee cup that
I wanted to share with you.

In my last post I gave you the key to unlocking your
potential; Decide, Commit, and Do.

Well, if you're a Starbucks customer you've read
their 'The Way I See It' comments on the side of
the cup. These are comments and thoughts on a
variety of topics and from a variety of people.
From famous Hollywood actors to normal everyday
Joe's. Some good. Some not so good. But this one
today was good.

Anne Morriss, a customer from New York City said

"The irony of commitment is that it's deeply
liberating - in work, in play, in love. The act
frees you from the tyranny of your internal
critic, from the fear that likes to dress itself
up and parade around as rational hesitation. To
commit is to remove your head as the barrier to
your life."

Wow! VERY well put Anne.

I call that internal critic head trash. But
commitment does free you from that nonsense going
on upstairs. Over the years I've heard more
rationalizations than you could ever imagine.
Admittedly, some of my own.

You will continue to listen to them until you
commit. So take the step today and make your
commitment! Free yourself from the parade of
rational hesitation.

To your health,

Tim Chudy

P.S. - Ready to commit? Click here to
register for a complimentary consultation.

P.P.S - Not Ready For A Consultation Yet? No
Problem. Click here to receive your copy
of our complete information pack.

Friday, February 27, 2009

What's your potential? (It's not what you think)

You can’t do it.You don’t have what it takes.
It's impossible for you to lose weight and get
back in shape.

Does hearing that tick you off? You should be if
you’re not. Never let ANYONE tell you that you
can't do something. But what’s more important than
someone else telling you that you can’t, is
telling yourself you can’t. That should really
make you fume.

Potential is underestimated all the time. Each
time I take a client through a push up test they
moan and groan in the beginning and tell me they
won’t be able to do one push up. Every time,
without fail, they do more than they think they

So why is that? Why do we underestimate

Well, there are many reasons. But we’re very good at
leaving our potential locked up inside us. If we just
unlock that potential (I’ll tell you what the key is in a
minute) we could become so much more. We’d be more
successful. We’d excel in our careers, in our
communities, AND our health and fitness.

But it’s human nature to take the path of least

Do you know your own potential? I mean, do you
really know what you’re capable of?

I can tell you with absolute certainty it’s more
than you think.

Just yesterday I was going through my workout
doing tricep extensions. I started with my right
arm and moved to my left, doing 12 reps. I
increased the weight on the second set and did 10
reps. I increased the weight again on my third set
and started extending. My mind began to drift
and by the time I refocused I was on rep 13!
Here I planned to do 8 reps because that was my
"potential". I was completely wrong! I had the
potential to do more. But my self-imposed limitations
were preventing me.

This is the case with you too. Your mind is very
powerful. And sometimes it does more harm than
good. I call it head trash. Because that’s exactly
what it is.

You have the potential. You just have to unlock

And here’s the key...

The key to unlocking your potential takes three

1. Decision. This must occur first. Decide comes
from the latin word decidere, meaning ‘to cut off’. You must cut
off all other options. Decide whole-heartedly that you
will lose weight, get in shape, improve your
health, or whatever it is you want to accomplish.
There are times I talk with men and women and
they’re not that uncomfortable with the extra
weight they’re carrying around. If you’re not
disgusted with how you feel or how you look then
it’s likely you won’t cut off everything else. Every
other option. Decide - once and for all - to get your
body and your life back!

2. Commitment. You’ve made the decision. Now you
have to make it stick. And you do this by
commiting. Call it a pinky swear, a promise, or a
vow. Call it what you will. But commit to a
program. Nothing should get in the way of your
commitment. Not sleep, not a rainy day, not even
your coworkers birthday cake.

3. Action. This step is the hardest. This step takes
the most effort. This is getting off your duff and
DOING it. You can think about it, dream about it
and talk about all day long. Till you’re blue in
the face. But nothing, and I mean NOTHING, will
happen until you take action. One of my favorite
quotes is from Dan Kennedy. "Be somebody.
Be somewhere. Do something." Emphasize the last.

Decision, Commitment, and Action is your key
to unlocking your potential. If you add
accountability and persistence you’ll
exponentially increase your potential. You didn’t gain
weight and fall out of shape overnight. So it will
be hard at first. And it will take some time. But
you CAN do it.

Decide, Commit, and Do.

To your health,

Tim Chudy

P.S. - Don't Wait Until It's Too Late To Get Your
Body Back! Go here to register for a complimentary
consultation with Fitness Together

P.P.S - Not Ready For A Consultation Yet? No
Problem. Complete the form here and we'll email you a
complimentary Fitness Information Packet.

Wednesday, February 11, 2009

6 BIG Weight Loss Mistakes

I read a lot. And a lot of what I read is on weight loss,
fitness and nutrition. Recently, I read an article in a
lesser known nutrition newsletter called
Environmental Nutrition. It was on the six biggest
eating mistakes people make when trying to lose
weight. I wanted to share these with you as they
can be helpful to be aware whether you fall
victim to them or not. All with my comments of

Mistake #1: Going too long without food

A lot of the people I consult with will skip
breakfast or lunch. They don't understand why
skipping meals still causes them to gain weight.
But the fact is, studies have shown that people
who have lost weight and kept it off eat breakfast

The problem is two-fold. First a balanced
breakfast is needed first thing in the morning to
stoke your metabolism. Just as throwing logs on
the fire get it going, so too does breakfast. I
once read that eating a Snickers in the morning is
better than nothing at all! Maybe it's true.

Secondly, skipping meals throughout the day will
lead to an imbalance in blood sugar and insulin,
and thus cause you to make poor food choices later
on. It's a vicious cycle that prevents any
possible weight loss.

Mistake #2: Banking calories

We've all done this haven't we? You have a big
party scheduled tomorrow. And you know they'll
serve the most delicious desserts! So you just eat
a little less today to 'even it out'.

I hate to be the bearer of bad news, but it
doesn't work like that. The calories you save
today almost never equal the calories you'll
consume at the party tomorrow.

The real way to weight loss is to maintain healthy
eating strategies at the party. Eat a high
protein, low calorie snack ahead of time so you
don't go to the party hungry, alternate a glass of
water with your alcoholic beverage, and stick to
smaller portions.

The difference is that those strategies work!
Skipping meals before hand only confuses your
metabolism and ultimately does NOT work.

Mistake #3: Skimping on protein

It's essential. And it can be challenging. But I
have vegetarian and vegan clients that can do it.
So can you!

One study showed that people that started the day
with two eggs consumed 300 calories less during
the day than someone who started the day with a
bagel supplying the same calories as the eggs.

Adequate protein also helps build and maintain
muscle mass. A metabolic enhancing certainty! This
is also why we suggest Cinch meal replacements.
They have added leucine which helps preserve
muscle mass on a weight loss plan.

Mistake #4: Cutting calories

There is no doubt you can lose weight by cutting
calories. You've heard it, 'less in, more out'.

I've dubbed this type of diet 'The Oprah Nutrition
Cycle'. You will inevitably fall into the classic
yo-yo diet. When calories are restricted to a low
level not only is weight lost, but malnutrition
occurs causing you to 'fall off' the diet.
Further, you lose muscle weight (also called
atrophy) which inhibits metabolism. And lastly,
your metabolism slows down thinking that the body
is starving to death! So when you finally crack
mentally and/or emotionally you won't be able to
handle the calories you once could.

This is a vicious cycle!

Mistake #5: Denying yourself treats

In all my time as a fitness and nutrition coach,
I've never suggested someone to deny themselves
something they love. Now, depending on your
current situation and your goals, you may have to
deny yourself a little more than normal. But it's
not wise to set yourself up for failure.

Most Saturday mornings my dad would bring home
donuts for my siblings and I. I loved it!! It was
my favorite day for breakfast. But we didn't get
donuts Monday through Thursday. We had to eat
eggs, oatmeal, Raisin Bran, and the other stuff my
parents forced down our throats for breakfast.

It's ok to enjoy your favorite snacks. Just do so
in moderation and make sure it's in line with your

Mistake #6: Taking weekends off

This is similar to banking calories for a big
party or occasion. And it's sabotaging your
results. Sticking to the plan through the week and
splurging through the entire weekend is setting
you up for failure. If you overeat on Saturday and
Sunday, you're overeating 29% of the time. It's
nearly impossible to make up for that during the

This article was very informative. There is a lot
of nonsense in the marketplace regarding weight loss,
fitness, and nutrition. Heck, even I can feel overwhelmed
at times. But any expert will tell you the snazzy
commercials and 'best selling' books do not hold the
answer to your weight loss, fitness, and nutrition
problems. Fix these 6 mistakes and you'll be on your
way to weight loss success.

To your health,

Tim Chudy

P.S. If you would like more help with weight loss,
fitness, or nutrition you can request a FREE
consultation here or call me at the studio, 314.863.7799.

P.P.S. Not ready? No problem. You can request an
infopack giving you all the information on our
services. And if you do so now, I'll email you a special
report on 'How To Master Your Metabolism'.

Wednesday, February 4, 2009

KMOV stops by Fitness Together

House Bill 223 is gaining some least here in St. Louis. Chris Nagus of KMOV Newschannel 4 stopped by the studio tonight and interviewed me about this important bill. Here's a video clip:

As you can see, we're getting some traction. KMOV is reporting this. I've talked with the Post Dispatch. And I expect calls from other media outlets. This IS important. And it needs your attention and your support.

Here's how you can help:
(and it will take you no more than 5 minutes)

1. Go to our website to Support House Bill 223

2. At the bottom of the page are resources for you to use. Find out who your local representative is.

3. Download the draft letter and either send or email it to him or her.

4. That's it! You're done. It's that simple.

I appreciate your time and support for this bill. This is not just about saving money for us all, but it's about you and your fellow Missourians taking a PROACTIVE approach with their health and fitness and living better, healthier lives. I'll keep you posted on the progress of this bill.

To OUR health,

Tim Chudy

P.S. I would appreciate your comments. What do you think about this bill? How do you feel about it? (I adjusted adding comments below so there is no log in needed)

Monday, February 2, 2009

Breaking News!! How to save money on your health and fitness - Support House Bill 223

May I have a few minutes of your time? In exchange for them, I might be able to help you save at least a hundred dollars. Sound interesting?

Earlier this month the Missouri State House of Representatives introduced House Bill 223. As you probably know in 2008 I was required to start collecting state sales tax on all personal training services. I know, it’s ridiculous. The court cited a state statute that imposes sales tax on fees paid at retail in or to any place of "amusement, entertainment or recreation, games and athletic events." Can you believe that?! They think Fitness Together is amusement! I should’ve invited the Judge in for a workout:)

Well, all of that might change. House Bill 223 authorizes sales tax exemptions and income tax deductions for amounts expended for fitness dues or fees and fitness equipment. This means you immediately save money on anything you buy! (There’s part of my savings to you)

But it gets better!!

There will also be opportunity to deduct these expenses from your income tax! I can’t tell you how much that will be. I’ll leave that for your accountant. But this will help you save more money for being proactive with your health and fitness!

Can you tell I’m excited?! I hope so. And I hope you are too!

Because it gets EVEN better!!

Saving money is a great thing. Especially if it goes in our pockets.

But the real victory here is a PREVENTATIVE approach to health and fitness. We spend over 160 billion on obesity related causes every year. That’s a ton of money. I can’t even fathom that much money. But it doesn’t have to be that way.

You see, all I’ve ever wanted to do is make a positive impact on people through health and fitness. I learned at an early age how it feels to be fit. How it feels to be strong. To look good and feel good. That’s how I got into this business. I wanted to share that feeling with others.

And supporting House Bill 223 helps give incentive to those that take that kind of action.

Right now in our economy dollars are important. And this bill will make dollars spent on health and fitness very logical. There should be no reason why someone has to think twice about spending money on their health and fitness. Because as cliché as it may sound by now, what do you have if you don’t have your health?

I’m asking for your support. Please help me and other Missourians show our support for House Bill 223. You can click here to download a letter to send to your local State Representative. You can also gather more information on the bill and Missouri’s health.

Please let me know how you feel about this bill. I would like to see a healthy discussion on this issue. (No pun intended) Post a comment below.

If we rally together as Missourians we can help promote a preventative, healthy and fit lifestyle. We can help make a positive impact on each other’s health and fitness.

To OUR health,

Tim Chudy

Tuesday, January 27, 2009

Which Meal Is Better? --A Nutrition Quiz

I looooove breakfast. When I was a kid my mom use
to cook breakfast food for dinner. About once a
month. It was my absolute favorite! To this day I
can eat breakfast food anytime and anyplace.
From eggs and bacon to fruit and yogurt - it's all

And ask any of my friends - my absolute favorite
is donuts! (Shhhhh. Don't tell;-)

So this morning I had a choice. A choice between 2
different meals. Let's see if you know which one
is best.

Option #1

2 eggs scrambled, 2 slices of bacon, and a toasted
whole wheat english muffin with a little jam on
the side.


Option #2

A bowl of whole grain bran flakes with skim milk and
a glass of OJ.

Ok, which is better? Is it option #1? Or option #2?
If you guessed option #2, you're wrong. The best
choice is option #1.

Here's why...

One of the secrets to our Fitness Together
nutrition program is eating smaller meals
throughout the day. But I'm sure you already knew
that. Experts have been preaching that for years.

But there's another secret that NO one talks
about. That's the secret of BALANCE. Each meal
should have a balance of carbs, protein, fat, and
fiber. If you don't have a balance you'll be
setting yourself up for failure.

Option #2 is predominantly carbs. This meal will
spike your blood sugar causing an insulin
imbalance. This is the beginning of a viscious
cycle that results with an inability to lose weight.

Not good.

Option #1 is balanced with carbs, protein, fat and
fiber. Sure you could make a few changes for the
better like switching to turkey bacon and cutting
out an egg yolk. But all in all, it's the better choice.

Want to know more secrets? Request a consultation
here. I'll reveal ALL the fitness and nutrition
secrets our clients use to see maximum results in minimum time!

In this month's Richly Rewarding Living Newsletter
you can learn more about the viscious nutrition
cycle and the viscious diet cycle. Subscribe
here and we'll send you this months issue.

Now go eat something healthy,

Tim Chudy
Fitness Together

P.S. If you're not ready to schedule your
complimentary consultation, download
our infopack by clicking here.
This has all the information on our
services for you. I'll also include a little gift
for taking some action:)

P.P.S. BTW, option #2 has over 500 calories and
90% from carbs!!

Tuesday, January 20, 2009

How Well Do You Know Yourself? (A New Year's Resolution Tip)

How well do you know yourself?

Over the weekend I was talking to a couple of friends
I haven't seen in awhile and New Year's resolutions
came up.

One of them, Elise, a woman with both southern
hospitatliy and a southern draw, laughed and
said, "I made those for all of two years. Then I
stopped because I know myself too well. I never
do them."

That perked my ears because as a fitness professional
I hear of so many people making New Year's resolutions.
What's worse is I hear of so many people dropping those
resolutions around mid January.

Health, fitness, nutrition, weight loss, and so many other
related topics are at the top of New Year's resolutions.
Every year people make it a point to get healthier, eat better,
lose some weight...and the list goes on.

So what's on your resolution list?

Whatever it is, do you know beyond a shadow of a doubt
that it will stick? I mean, how well do you know yourself?

If you HATE working out and HATE doing it in front of other
people, why should you even consider joining a gym to lose
weight or get in shape? Don't you know yourself better than that?

I think Plato said it best, "Know thyself".

It's profound advice. But if you decide to make a New Year's
resolution, put it to use. Because it will be the differnce
between success and failure.

In this month's Richly Rewarding Living Newsletter I give you
a helpful process to make those resolutions stick.
Look for it to arrive this week. And if you haven't subscribed,
you can do so here.

To your fitness success,
Tim Chudy

P.S. If you would like help making a resolution that is
GUARANTEED to stick you can request a complimentary
health and fitness consultation by clicking here.