Wednesday, January 20, 2010

Are you making these fitness mistakes?

You may have caught my segment on KMOV's
Great Day St. Louis on Monday. If not, you can
see the 5 common fitness mistakes
I revealed to Matt Chambers.

Check it out below. #2 is a biggie. Watch for it
with 4:45 remaining. Also, Julia demonstrates
one of my favorite exercises. Can you guess which
of the three it is?

Did you watch the video? Are you making any of
the mistakes I mentioned? If you are, we can help.

Request a health and fitness consultation and get
your body back once and for all. Not quite ready for
it? Then you can download our info-pack here.


Tuesday, January 19, 2010

Getting Fit with Carol Daniel of KMOV's Great Day St. Louis

Did you make a New Year's Resolution?

Statistics tell us 95% of people have stopped or dropped their resolution by now. Great Day invited me on to share 5 tips to making your health and fitness program successful. Be sure to pay attention to a big secret at the 4:25 mark.

Hope this helps. If you'd like to schedule a consultation and see how we may be able to help you reach your health and fitness goals, click here.

I look forward to meeting you.


Thursday, January 14, 2010

"How To Lose 3 Dress Sizes In 10 Minutes" (You won't believe it!)

I hesitated to title this post with that quote.
I thought you might think that's me making that
claim. But I assure you I'm not.

I was probably just as shocked as you to see that.
I saw it on the back of a minivan driving into the
studio today. Call Harriette for more details. Or
to tell her she's blowing smoke!:-)

3 dress sizes in 10 minutes is really what we want
isn't it? We want immediate results. Our entire
society is built around speed. Everything is
faster. From computers to kids growing up.
It all happens fast.

But fitness results are not. It takes time to lose
weight and get in shape.

One of the most often asked questions I get is,
"How long will it take Tim?" That's the
question everyone wants to know. But usually it's
not what you want to hear.

It's why my finace dislikes fitness. You may know
she's a chef. She loves planning, preaparing,
and cooking a meal. Lucky me:-) But her final
result is instant. At the end of all that work
her meal is complete. My taste buds are wowed and
there's a big smile on my face. She see's the

It's different with fitness and weight loss.

Your fitness and weigtht loss takes time. A long
time for some. As frustrating as that may be it's
just the way it is. And I have to continually
remind Joella of it. She's looking for immediate
results. She expects to change after 2 workouts.
But it just won't happen.

What are your expecations? I mean, really and
truly, when are you expecting to look and feel
good? One month? Three months? One year?

It's different for everyone. But I'll
try and give you a better idea.

When it comes to fitness the body works through 3
phases. Neural, muscular, and lipogenic. (That's a
fancy word for burning body fat.)

The first phase, neural, is what I like to call
your initial hump. When you start an exercise
program you are in essence adding a stressor to
the body. (Ironically this stressor helps decrease
stress.) In the beginning it's hard. The weights
feel heavy and wobbly. You sometimes feel akward
and unsure, and overall weak.

As you begin to
workout you actually breakdown your muscle before
you build it. Lactic acid builds up in your
muscles and causes soreness. Ah yes, the dreaded
soreness. Sometimes you find out about muscles you
forgot you had. Or maybe you didn't even know you
had them! Walking up and down stairs, squatting to
the toilet, and other daily activities can become
gruelsome. This inital hump usually lasts about
two weeks.

The second phase is muscular. After your body gets
past neural and systemic changes you'll begin to
build muscle. You start to feel stronger. You'll
notice increases in your energy and your
metabolism starts to raise.

I love this phase. And it always reinforces how
important strength training is for you. Because
lean muscle contributes so much to your body. Your
metabolism increases, your energy stokes, you
start to firm up and notice lines in your arms and
legs. You're looking and feeling good like you

With the increase in metabolim and lean muscle
leads you into the last phase. Body fat burning.

This is where it counts. This is when you're
turning your body into a machine. You metabolize
calories like a well oiled piston. It just
cranks!!(Hence my favorite saying, "Crank it!")

You use up needed carbs, protein, and fat. Food
becomes fuel to your body. No longer do you eat
just because but it has an entire new meaning!

It takes roughly 12 weeks to go through these
phases. Some may go through them quicker. Some
slower. If you have 40 or 50 pounds to lose, it
will take you longer. If you're looking to lose
that last 10 pounds you might do it 8 to 10 weeks.

Oh yeah, I almost forgot. There's one more thing.
Your body goes through these phases with one BIG
catch. Your diet! If you're diet is not supportive
to these phases then you will slow the process.
You can't out work a bad diet.

Set yourself up for success. Don't put 'Lose 3
dress sizes in 10 minutes' into your mind. It
won't happen. Give yourself realistic expectations
and set incremental goals along the way. Enjoy the
little victories and you'll have one BIG victory
at the end.

To your fitness success,


P.S. If you'd like to know more about realistic
expectations for your fitness and weight loss
goals and a program to get you there, request a
f.r.e.e. fitness and weight loss diagnostic
consultation here. Or if you'd just like more info
on our program you can download our info-pak here.

Monday, January 4, 2010

Getting Into Shape with KMOV's Great Day St. Louis

I opened an email yesterday and it said, "The
greatest gift, for you or a loved one, is the gift
of a healthy, vibrant life."

I thought that was pretty cool. And so true. My
fiance and I have committed to maintaining a
healthy and fit life. Because we know when you
don't have to worry about your health, when your
health works for you and not against you, your
life is so much better. Richer. Fuller. Plus, by
marrying me she doesn't have much choice.:-)

I was on the set of Great Day St. Louis this morning
and talked with Carol on making your resolutions stick.
And it has nothing to do with exercise!

Watch this video now. Make sure to listen to the secret
of success at the 4:25 mark!