tag:blogger.com,1999:blog-19573253629864434482024-03-12T16:41:46.111-07:00Fitness Together - St. LouisFitness Together - St. Louishttp://www.blogger.com/profile/08661852715942483618noreply@blogger.comBlogger108125tag:blogger.com,1999:blog-1957325362986443448.post-4886236254140105652013-06-13T10:26:00.003-07:002013-06-13T10:26:23.118-07:00Grow a Garden!<br />
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Do you know what hasn't existed at the White House since Eleanor Roosevelt was living there? </div>
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A garden!<br />
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Michelle Obama has championed healthy living and healthy eating as First Lady. And thanks to her, people across the country have revisited the American tradition of starting a vegetable garden at home.<br />
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First Lady Michelle Obama broke ground on the first vegetable garden at the White House since Eleanor Roosevelt’s victory garden during World War II. Today, the garden is planted, tended and harvested by Mrs. Obama, White House staff, the National Park Service and visitors alike.<br />
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Growing your own fruits and vegetables is a great way to learn about nutrition and incorporate healthful, fresh and seasonal foods into your favorite meals. Even if you don't consider yourself a proficient gardener, with very little effort, the right tools and easy-to-follow instructions you will be on your way to having a green thumb.<br />
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Here are four tips to help your garden grow:<br />
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1. Where will you grow your garden? If you have land and a sunny plot where your vegetables could grow, then that solves that. If you don’t have the space, you may consider container gardening on your porch or balcony or even your kitchen window sill.<br />
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2. Consider the sunlight. A good gardening space receives at least six hours of sunlight per day plus has a water source. Keep this in mind when you choose your gardening space.<br />
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3. Plant seasonally. Contact your local Cooperative Extension Office as a resource for finding out which crops are specific to your local growing region.<br />
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4. Match the crop with the environment. Different plants require different growing environments. Tomatoes, for example, are heat-loving plants that need a long warm growing period and require germinating and growing seedlings in the warm indoors in early spring. Then when it warms up outdoors in late spring, the hearty well-established seedlings can be planted in the outdoors.<br />
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Our very own <a href="http://www.missouribotanicalgarden.org/gardens-gardening/your-garden/help-for-the-home-gardener/advice-tips-resources/visual-guides/top-10-vegetables-for-st.-louis.aspx" target="_blank">Missouri Botanical Gardens</a> have great info to help you start. A quick trip to Lowes or Home Depot will have loads of how-to information about seed spacing, irrigation, soil types, and the right time to plant various vegetables. Plus you can buy seeds, supplies, and more.<br />
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Start small, maybe just with herbs or a tomato pot. Once you enjoy the fresh and healthy flavors it'll grow on you (no pun intended)!<br />
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To your health,<br />
<br />
Tim Chudy<br />
Fitness Together<br />
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Fitness Together - St. Louishttp://www.blogger.com/profile/08661852715942483618noreply@blogger.com0tag:blogger.com,1999:blog-1957325362986443448.post-19690002497893335952013-05-23T07:58:00.001-07:002013-05-23T07:58:50.902-07:00How To Break Through A Weight Loss Plateau<br />
<a href="http://3.bp.blogspot.com/-ChtzG9mCCQ0/UZ4tegdb7cI/AAAAAAAAAQA/ZyJ_MiReF2Y/s1600/Breakthrough+Circle.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-ChtzG9mCCQ0/UZ4tegdb7cI/AAAAAAAAAQA/ZyJ_MiReF2Y/s1600/Breakthrough+Circle.jpg" height="199" width="200" /></a>Here at Fitness Together our clients lose a lot of weight. Some 15 pounds, some 50 pounds, and some over 100 pounds!<br />
<br />
Regardless of your weight loss or fitness goal it's not uncommon to hit a plateau. Even our clients, who are doing things right, will experience them from time to time.<br />
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Breaking through requires balance in your physiological (body), emotional (feelings), and psychological (mind) being. You can always break through your plateau! Refer to these 5 tips when you hit the wall.<br />
<br />
<br />
<b>Medical Issues</b><br />
<br />
Do you have a medical issue that resists weight loss? There are times when thyroid or hormonal problems, such as polycystic ovarian syndrome (PCOS), can be to blame. Some medications will also prevent weight loss. These issues need to be diagnosed and treated by your doctor.<br />
<br />
<b>Calories Expenditure</b><br />
<br />
An important question to know the answer to is are you eating the right amount of calories and burning enough off?<br />
<br />
Everyone has their individual formula for weight loss. Seek out a weight loss professional or personal trainer with a nutrition background who can assess your current eating and exercise status. There should be a balance between your energy intake and output.<br />
<br />
For example, you might be taking in 1400 calories a day, but only burning 900 through your basal metabolic rate and exercise. It's scenarios like this that need to be analyzed.<br />
<br />
In my experience, those that have the least to lose have a harder time losing weight. So if you’ve already reached a lower body fat level for your age, sex and height, then you have to work extra hard, especially when it comes to food quality, to lose the last few pounds.<br />
<br />
Try keeping a journal to effectively monitor and evaluate your calories and food intake.<br />
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<b>Your weight and diet history</b><br />
<br />
Did you recently lose a lot of weight? If you started at a specific calorie level, let's say 1400 calories, lost 10+ pounds and are still eating the same amount of calories, you'll likely hit a plateau. Depending on how much weight you're losing every month you're calories should be reviewed and/or adjusted every month or so.<br />
<br />
A general guideline would be to subtract 10 calories from your starting calorie intake for every pound of weight loss. That's assuming you've kept up the same exercise routine too.<br />
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So if you’ve already lost 20 pounds, then you should be eating 1,800 calories instead of 2,000 calories. Take note that individual calorie requirements differ, based on one’s fitness level, exercise types, weight, age and gender.<br />
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In addition to the <i>amount</i> of calories consumed, the <i>type</i> of calories consumed matters too.Stick to a balanced plan consisting of protein, whole grains, fat, fruits, and veggies to get the most important vitamins, minerals, and nutrients to improve your metabolism, increase energy level, have adequate recovery time, and function well during the day. If one of the food groups is missing, like carbohydrates, then your body's becomes inefficient and unregulated.<br />
<br />
NOTE: If you're on a low-calorie or fad diet you're almost certain to hit a plateau. Because you cannot sustain a diet like that. These types of diets will also lead to muscle loss, slowing down of metabolism, and low energy throughout the day. It's what puts the "Yo-Yo" in diet!<br />
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<br />
<b>Fitness Program</b><br />
<br />
When I give a speech I tell a story of a guy I see at the gym. He's always on the <u>same</u> treadmill, in the <u>same</u> clothes, at the <u>same</u> time of day, and reading the <u>same</u> magazine. Everything about him, including his body, is the <u>same</u>!<br />
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Variety is a MUST to prevent and breakthrough plateaus.<br />
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To give you a little method behind our madness here at FT, we put clients in 1 of 4 zones, then 1 of 3 levels, then through 8 different phases. All the while changing exercise, reps, sets, rest times, etc...<br />
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That's A LOT of change!<br />
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This helps keep our clients engaged and having fun, as well as preventing any plateaus and creating muscle confusion. And this isn't just for weight training. It goes for cardio too. So walkers and joggers beware!<br />
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<b>Stress and Emotions</b><br />
<br />
How stressed are you? How much sleep do you get? Are you confused whether you're physically or emotionally tired? These are BIG reasons why you might have hit a plateau.<br />
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Rest and recovery are very important aspects to your diet and exercise program. If you’ve been exercising too much and eating right, but without enough recovery, then you will have a hard time adapting to your next training session. This would mean decline in performance and burnout.<br />
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If there is something going on in your life right now that needs to be resolved, then you should accept that things like this happen and should not pressure yourself about your weight loss. Maintaining your weight is already an accomplishment.<br />
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However, if you experience relapses, then you should think about resolving it. Sometimes adjusting your attitude or feelings toward something can be very beneficial for weight loss.<br />
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Next time you're stuck in a rut or think you've hit a plateau refer to these tips. Or call us! <a href="http://www.personaltrainingstlouis.com/personal-training-in-st-louis-consult.html" target="_blank">We're here to help. </a><br />
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To your breakthrough!,<br />
<br />
Tim Chudy<br />
Fitness Together<br />
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Fitness Together - St. Louishttp://www.blogger.com/profile/08661852715942483618noreply@blogger.com0tag:blogger.com,1999:blog-1957325362986443448.post-22981392264427289102013-05-09T10:45:00.000-07:002013-05-09T10:45:08.024-07:00Surveys say men are better than women. Younger are better than older. How do YOU stack up? <br />
Did you know the government gave us guidelines for physical activity? You can see the guidelines below. But first the results...<br />
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<i>"The Centers for Disease Control and Prevention (CDC) researchers have said that just over 20% of U.S. adults get as much aerobic and muscle-strengthening exercise as government guidelines recommended. Carmen Harris, MPH, and colleagues at the CDC found in data from a large Behavioral Risk Factor Surveillance System survey in 2011, with about 450,000 respondents, that <b>only 20.6%</b> of respondents indicated that their non-occupational physical activity reached levels recommended in the 2008 Physical Activity Guidelines for Americans issued by the U.S.Department of Health and Human Services."</i><br />
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These findings are spot on with my "official" gym statistic that less than 20% of members use the gym on a regular basis.<br />
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But there is a silver lining. The survey shows half reported enough cardio exercise and about 30% reached the required amount of strength training.<br />
<br />
<u>Here are the guidelines:</u><br />
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<b>Cardiovascular</b>: at least 150 minutes per week at a moderate-intensity OR 75 minutes per week at a vigorous intensity.<br />
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<b>Strength</b>: at least 2 episodes of strength training per week.<br />
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Men were more likely than women to meet these goals. And the percentages also dropped with increasing age.<br />
<br />
So how do YOU stack up to the guidelines?<br />
<br />
Are you meeting them, below or above them?<br />
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<div style="text-align: center;">
<b><span class="Apple-style-span" style="font-size: large;">- 119 -</span></b></div>
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That's the amount of hours you have in a given week (assuming you sleep 7 hours a night - which is pretty generous).<br />
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If you meet these exercise guidelines, you're spending 3% of your waking hours toward exercise. Add in a health magazine, eating some veggies, and taking the stairs and you'd be hard pressed to get up to 10% of your time toward your health.<br />
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It's not much.<br />
<br />
So here's the loaded question... <b>If you desire to lose weight, to get in shape, to just feel a little better, are you putting enough effort toward making that actually happen?</b><br />
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Only you can answer.<br />
<br />
I could tell you if you're on track or not. But only you can answer it.<br />
<br />
And only you can change it!<br />
<br />
If you want to make a significant change in your health, your fitness, or your weight, I encourage you to do some math.<br />
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The government says you need about 3.5 hours of exercise every week. You have about 119 hours to work with. Find a way to make it happen. Certainly you can find some TV or other leisure activity to cut from your life. Or maybe even some sleep. I guess it all depends on what's really important to you.<br />
<br />
To your success,<br />
<br />
Tim Chudy<br />
Fitness together<br />
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If you'd like to talk about how much and what type of exercise you should be doing to reach your goals, please give me a call, 314.909.9565. <a href="http://www.personaltrainingstlouis.com/personal-training-in-st-louis-consult.html" target="_blank">I'd love to help you. </a><br />
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Fitness Together - St. Louishttp://www.blogger.com/profile/08661852715942483618noreply@blogger.com0tag:blogger.com,1999:blog-1957325362986443448.post-46940091616359445302013-04-11T12:37:00.003-07:002013-04-11T12:39:11.573-07:00The Problem With FitnessReuters published an <a href="http://www.reuters.com/article/2013/04/08/us-fitness-elderly-idUSBRE93709O20130408" target="_blank">article</a> the other day on the problem facing older adults and exercise. It brings an important topic to light. (By the way, you'll see more and more articles, studies, surveys, etc... on baby boomers as there are more people age 50 and older than any other time in US history.)<br />
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The problem with fitness is it's not a one-size-fits-all endeavor. Put 5 people in line and I'll show you 5 very different fitness programs. And as those 5 people age, their programs differ even more.<br />
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This is why big box gyms do not work for most people. Just today my trainer (who used to work for a big box gym here in town) said he saw a ton of new people sign up, but always saw the same people come in. The crowd never changed. That's because 20% of gym members actually utilize their membership. And I'd venture to say 20% of the 20% know what to do and how to do it when they're there.<br />
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The gym is simply a holding place for a bunch of equipment. Yes, getting there is half the battle. But then what?<br />
<br />
There are so many facets to a proper fitness program. Age, sex, height, weight, cardiovascular and muscular strength, gait, balance, range of motion, flexibility, mobility, and much, much more.<br />
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Just showing up for some pushups and treadmill time will put you on a quick path to nowhere.<br />
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<b>Linda's Start</b></div>
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Linda is 54 years old and has plantar fasciitis along with some hip and back issues. It's nothing that prevents her from exercise, but it does change the way we'll design her program.<br />
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We're still going to focus on progression. But she will move at pace that's suitable for her.<br />
<br />
Customization is key. And it's why Dr. James Graves suggests in the article, <i>"My recommendation is to work with a personal trainer or group leader..."</i><br />
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Hiring a professional saves time, and more importantly guarantees success.<br />
<br />
Skip the wasted hours and failed attempts and call us today for help(314.909.9565). <a href="http://www.personaltrainingstlouis.com/personal-training-in-st-louis-consult.html" target="_blank">You'll receive a comprehensive health and fitness assessment, consultation, and fully customized program design and implementation. </a><br />
<br />
Linda wants to join a gym after she learns what to do and how to do it. And you know what? She'll be in the 20% of the 20% because she started out right. Learning from professionals. What to do and how to do it. You can bet she's already saved herself a lot of time, effort, and frustration.<br />
<br />
To your fitness success,<br />
<br />
Tim Chudy<br />
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P.S. Thick sweaters and fleece pants go back in the closet, and the sleeveless shirts, shorts, and swimsuits come out. Our Spring Slim Down starts next Monday, April 15th. <a href="http://www.personaltrainingstlouis.com/personal-training-in-st-louis-consult.html" target="_blank">Call me for details. </a><br />
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Fitness Together - St. Louishttp://www.blogger.com/profile/08661852715942483618noreply@blogger.com0tag:blogger.com,1999:blog-1957325362986443448.post-44624696991170777122013-02-13T05:30:00.000-08:002013-02-13T05:30:01.921-08:00Baby Boomers Beware!!!<br />
<a href="http://2.bp.blogspot.com/-cKdhE6wj5e4/URrITsk2JmI/AAAAAAAAAPo/MLag5KCx8rg/s1600/boomer.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/-cKdhE6wj5e4/URrITsk2JmI/AAAAAAAAAPo/MLag5KCx8rg/s1600/boomer.jpg" height="126" width="200" /></a>4 million people will turn 50 years old this year. That's about 1 every 8 seconds.<br />
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If you're in that group (plus or minus 10 years) you'll want to pay attention.<br />
<br />
You may have the perception that a 50 year old today is much more able, healthy, vibrant, even younger, than the 50 year old of yesteryear. After all, 50 is the new 40 right?<br />
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But would you believe me if I said the 50 year old today is unhealthier than the 50 year old of 10 years ago?<br />
<br />
A <a href="http://archinte.jamanetwork.com/article.aspx?articleid=1568518" target="_blank">study</a> released by the JAMA Internal Medicine shows just how unhealthy boomers are compared to the previous generation.<br />
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They compared those who were 46 to 64 years old between 1988 and 1994, and the baby boomers who were in the same age range between 2007 and 2010.<br />
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Here's what they found:<br />
<br />
<ul>
<li>Obesity rose by 10%, from 29% to 39%</li>
<li>Diabetes rose 4%, from 12% to 16%</li>
<li>Boomers were more likely to have high cholesterol</li>
<li>Boomers were more likely to have blood pressure</li>
<li>Boomers were more likely to have exercise less</li>
<li>Twice as many walk with a cane or walker </li>
</ul>
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<br />
Dana King, the study's lead author was a little surprised. <i>"I was surprised by the magnitude of the change. I suspected the current baby boomers would be not much healthier or maybe the same, but I didn't expect them to have such a big change in disability and obesity." </i><br />
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<b>Here's what's important... </b>There's no question that life expectancy has risen. But it's a quality problem. Not quantity. There's nothing appealing about living longer with poor health. <i>Quality of life</i> is what really matters.<br />
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You don't want to live the last 15 years of your life in poor health do you?<br />
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Of course not!<br />
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According to this study, the majority of boomers will. Because this study tells us boomers sit more and exercise less.<br />
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And the worst part... it's totally preventable.<br />
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So the takeaway is to get moving. Now. And I don't mean walking the dog. Ask any one of our clients if a hike, bike ride, or walk with friends is the same as a real workout and you'll get a quick and definitive "No".<br />
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If you need help improving your cardiovascular fitness, strength, dropping weight... improving the quality of your life... then call me today to discuss our Discovery Session (314.909.9565). It's never too late to start. But you must <a href="http://www.personaltrainingstlouis.com/personal-training-in-st-louis-consult.html" target="_blank">start now</a>.<br />
<br />
In health,<br />
<br />
Tim Chudy<br />
Fitness Together<br />
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P.S. There were some marked improvements for boomers. But a lower rate of emphysema just tells me smoking and nicotine education is finally setting in. The facts tell us boomers are overweight and out of shape. If you fall into this group <a href="http://www.personaltrainingstlouis.com/personal-training-in-st-louis-consult.html" target="_blank">call me today</a>.<br />
<br />
P.P.S. Continue 'as is' and the statistic will change to ...a boomer <u>dies</u> every 8 seconds. Do something about that and prevent it <a href="http://www.personaltrainingstlouis.com/personal-training-in-st-louis-consult.html" target="_blank">NOW</a>.<br />
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Fitness Together - St. Louishttp://www.blogger.com/profile/08661852715942483618noreply@blogger.com0tag:blogger.com,1999:blog-1957325362986443448.post-64756069789242479822013-01-15T12:30:00.000-08:002013-01-15T12:30:42.826-08:00January 15th... a significant day<br />
Today is January 14th. Just about half way through the month. They say it's the day to determine whether or not you'll stick with your New Year's resolution.<br />
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Are you still following the diet? Have you stuck to your new budget? Are you still going to the gym?<br />
<br />
If yes, then bravo!<br />
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If no, there's one thing you need to do IMMEDIATELY before you chalk up a failed resolution.<br />
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It's not something you have to buy. You don't have to follow any instructions. It's very simple really.<br />
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<u>Focus.</u><br />
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You must focus your time and energy toward your resolution.<br />
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There are 10,080 minutes in a week. Take out a 7 hour slumber and you're left with 7,140 minutes. Then subtract a 50-hour work week, maybe more maybe less, and you're left with 480 extra minutes a day.<br />
<br />
If you workout for 45 minutes that's less than 10% of your free minutes. And that's not taking into account the days you don't exercise. Not much when you look at it that way, huh?<br />
<br />
How much are you focusing?<br />
<br />
Sure, there's other little stuff in there; getting your gym bag ready, warm-up... but ask yourself...<br />
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What amount of focus will help me achieve my goal?<br />
<br />
Is what I'm giving it now enough?<br />
<br />
Maybe you just need to tape a Nike running ad to your fridge to remind and motivate you of your workouts. Maybe you need to enlist the help of a friend or coach.<br />
<br />
Whatever it is find out what will help you increase your focus. Do this and you'll surely succeed this year.<br />
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To a successful 2013,<br />
<br />
Tim Chudy<br />
Fitness Together<br />
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P.S. If you tried joining a gym and found out you need more help, please call me, 314.909.9565. Regardless of your situation I know we can help. <a href="http://www.personaltrainingstlouis.com/personal-training-in-st-louis-consult.html" target="_blank">Give me a chance to prove it to you.</a><br />
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Fitness Together - St. Louishttp://www.blogger.com/profile/08661852715942483618noreply@blogger.com0tag:blogger.com,1999:blog-1957325362986443448.post-33255746434250924382012-11-13T18:21:00.000-08:002012-12-11T18:08:07.823-08:005 Key Strategies for Staying Healthy this Winter<br />
Americans get more than one billion colds a year. And we still haven’t found one solid medicine for it.<br />
<br />
Viruses are smart. Any one of hundreds of viruses could launch a cold or flu attack. And chances are that this year's flu virus won't be the same as last year's. That's because viruses have the uncanny ability to constantly morph into new variations, making it nearly impossible to develop a simple cure.<br />
<br />
But medication isn’t always the best answer anyway. There's still a lot you can do to stay strong and healthy this winter. Here are 5 strategies to staying well.<br />
<br />
<ol>
<li>Wash Your Hands: Washing hands remains the most effective way to protect yourself and your family from colds and flu. Lather, rinse, repeat throughout the day. Can’t get to a sink? Use antibacterial hand sanitizer.</li>
<li>Get Enough Sleep: According to recent scientific research, less than 7 hours of sleep a night made people three times more likely to catch a cold than those who got 8 or more hours of zzzs. Skip Letterman and get to bed.</li>
<li>Exercise: While high intensity/metabolic physical activity can put a damper on your immune system, most scientists agree that moderate physical activity actually helps boost the immune cells that fight off invaders. A good rule of thumb is if you’re sick above the neck, workout. If you’re sick below the neck, take a day of rest. </li>
<li>Fuel Yourself with Good Nutrition: An orange a day (along with strawberries, bell peppers, potatoes, and other vitamin C rich fruits and vegetables) can help keep the doctor away. Lean meat, fish, and other protein sources also provide the amino acids needed to help maintain your immune system. Don’t forget to fill in nutritional gaps with immune supporting nutrients like zinc and vitamins D, A, C and E. Harvard scientists even suggest vitamin D supplements may help reduce the occurrences of colds. The scientists found low vitamin D levels in nearly 20,000 Americans increased their cold and flu risk.</li>
<li>Power up with Plant Extracts: Scientific research has led to the discovery of a combination of plant extracts that naturally boost the body’s own production of interferon, a component of the immune system that helps fight off viruses. Other plant compounds found in elderberry and echinacea extracts can help, too. </li>
</ol>
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<br />
A common mistake is to start taking these once you're sick. Think preventatively. At the first sign of a tickle or a sniffle, start taking these and continue taking them for about a week as needed.<br />
<br />
On a personal note, my wife Joella use to get sick ALL the time. And it was never just a head cold. It might start there but get much worse. She was sick once for 6 solid weeks! Once I started her on Nutriferon she stopped getting sick. Completely.<br />
<br />
If you get sick often - 2 or more times a year - give this a try. It works.<br />
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And then don't forget the first four!<br />
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To your Winter health,<br />
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Tim Chudy<br />
Fitness Together<br />
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Fitness Together - St. Louishttp://www.blogger.com/profile/08661852715942483618noreply@blogger.com0tag:blogger.com,1999:blog-1957325362986443448.post-46889758601476080172012-12-11T13:17:00.001-08:002012-12-11T13:17:38.265-08:00SERIOUS Weight Loss Warning Released Today<span style="color: black;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">A study released today contains a se<span style="font-size: small;">rious warning with it:</span>
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<a href="http://1.bp.blogspot.com/-Km5xiNjksbk/UMeiVeTshuI/AAAAAAAAAPQ/JKeN-Y4VRB0/s1600/pills.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-Km5xiNjksbk/UMeiVeTshuI/AAAAAAAAAPQ/JKeN-Y4VRB0/s1600/pills.jpeg" height="200" width="105" /></a></div>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span style="color: black;"><span style="font-size: small;"><br /></span></span></span>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span style="color: black;"><span style="font-size: small;">"Severe toxicity" to yo<span style="font-size: small;">ur internal organs.
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span style="color: black;"><span style="font-size: small;"><span style="font-size: small;">Sounds terrible doesn't it</span></span></span></span><span style="color: black;"><span style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;"><br clear="none" />
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The <a href="https://ftstlouis.infusionsoft.com/app/linkClick/1156/1cef6811f15e5376/370940/3681b1778f36c006" shape="rect" style="color: #0645ad;" target="_blank">study</a> warned of kidney, liver, and other organ damage from</span> the most popular weight loss drugs on the market.
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Orlistat, called Xenical in prescription and Alli in over-the-counter
drugs, can cause "severe toxicity" of your internal organs.
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A study funded by the National Institutes of Health worried respected <span style="font-size: small;">pharmacologist</span>, Bingfan Yan, enough<span style="font-size: small;"> to </span>report the findings immediately to the FDA which approved the drug in 1999.
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As if organ damage wasn't bad enough, they also found <span style="font-size: small;">O</span>rlistat's
metabolic actions can reduce the effectiveness of many medications.
They even reported cancer cells multiplied faster on the medication.
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The FDA warned of liver toxicity for Xenical and Alli in 2010, but glossed over the seriousness of it.
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This is another case on our continued search for a magic little pill. But this situation begs the question...
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<i><span style="font-size: small;">I</span>s it worth it?</i>
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Believe you me, I know the importance of losing weight. I know what looking good and feeling good can do <span style="font-size: small;">for you. I know what that can do for <span style="font-size: small;">your mind, for your health, and your overall outlook on life.
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<span style="font-size: small;">I know it's important. </span></span></span>
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But at what cost?
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Believe it or not, I realize that exercising and sticking to a diet is<span style="font-size: small;"> no</span>t
easy or much fun. I realize that you have to sacrifice some of your
time and pass on some really good foods. But the only side effects to
diet and exercise are burning body fat, improving your health, and
feeling good about yourself (among a myriad of ot<span style="font-size: small;">hers)</span>.
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No liver toxicity. No internal bleeding. No complications with medications.
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None of that.
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But regardless of those facts, we will continue to search for that elusive, magic little pill. My hope is you end <i>your </i>search quickly and realize<span style="font-size: small;"> the o</span>nly little pill that truly works is diet and exercise</span><span style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">.
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<span style="color: black;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">To your h</span></span></span></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">e<span style="font-size: small;">alth,
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<span style="font-size: small;">Tim Chudy
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<span style="font-size: small;">Fit<span style="font-size: small;">nes<span style="font-size: small;">s Together
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<span style="font-size: small;">P.S. You <span style="font-size: small;">should really check out the <span style="font-size: small;">"<a href="https://ftstlouis.infusionsoft.com/app/linkClick/1158/7a9f05d67763db8d/370940/3681b1778f36c006" shape="rect" style="color: #0645ad;" target="_blank">pill</a>" our <span style="font-size: small;">clients are popping. You can see the<span style="font-size: small;"> list of</span> <a href="https://ftstlouis.infusionsoft.com/app/linkClick/1160/8d6f492566002f90/370940/3681b1778f36c006" shape="rect" style="color: #0645ad;" target="_blank">side effects</a> <span style="font-size: small;">they're <span style="font-size: small;">experiencing too</span></span>. </span></span></span></span></span></span></span></span></span></span></span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
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Fitness Together - St. Louishttp://www.blogger.com/profile/08661852715942483618noreply@blogger.com0tag:blogger.com,1999:blog-1957325362986443448.post-64148740977776732752012-10-09T13:14:00.000-07:002012-10-09T13:37:03.305-07:00A Crucial Catch<br />
<a href="http://2.bp.blogspot.com/-hHXRyv_pMUA/UHSEuZkENiI/AAAAAAAAAO8/2PO3QCkcTB8/s1600/nfl-pink.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-hHXRyv_pMUA/UHSEuZkENiI/AAAAAAAAAO8/2PO3QCkcTB8/s200/nfl-pink.jpg" width="122" /></a>Unless you’ve been asleep this entire month, you’ve noticed our Ram’s players, as well as other NFL teams, sporting pink with the Crucial Catch campaign. Pink gloves, shoes, towels, even mouthguards.<br />
<br />
It’s not just a mass movement of football players getting in touch with their feminine side. But an effort to support <span id="goog_1246182707"></span>Breast Cancer awareness<span id="goog_1246182708"></span>. (You can find out more about the NFL's campaign <a href="http://www.nfl.com/pink" target="_blank">here</a>.)<br />
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Even as big as the Komen walk is every year, I think having NFL athletes sporting pink has a much broader reach. It's one of the smartest marketing partnerships I've ever seen.<br />
<br />
Today I have a suggestion for you and a way to support Breast Cancer awareness (as well as other deadly cancers).<br />
<br />
As a fitness professional for over 12 years I’ve always encouraged everyone and anyone to exercise more. Doesn’t matter what your motive is. Just get moving.<br />
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Recently, the medical community has further supported the importance of encouraging adults to be more physically active, especially for individuals who have or are at high risk for life-threatening diseases such as hypertension, cardiovascular disease, cancer and diabetes.*<br />
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I think that is the very first line of support for Breast Cancer awareness. Yes, you should wear pink, participate in the Komen walk, and support the cause in other ways. But there is no better way to start than with yourself. Especially if you have <a href="http://ww5.komen.org/BreastCancer/BreastCancerRiskFactorsTable.html" target="_blank">specific risk factors associated with breast cancer</a>.<br />
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According to the American Cancer Society (ACS), more than 572,000 Americans die of cancer each year, with 1/3 of the deaths linked to poor diet, physical inactivity and being overweight.* The most important things you can do to help reduce cancer risk for you and your family include:<br />
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<ul>
<li>Establishing and maintaining a healthy weight. </li>
<li>Incorporating regular, consistent physical activity into your lifestyle. </li>
<li>Making healthy food choices with a focus on plant-based foods. </li>
</ul>
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The latest recommendations from the ACS in regard to healthy physical activity levels for adults include 150 minutes of moderate intensity or 75 minutes of vigorous intensity activities each week.<br />
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As I tell our clients make sure you distinguish between exercise and activity. Walking your dog while she stops to go to the bathroom and sniffs the bushes is NOT exercise. Brisk walking, biking and hiking would be moderate while vigorous activities would be a <a href="http://www.personaltrainingstlouis.com/personal-training-in-st-louis-consult.html" target="_blank">Fitness Together workout</a>.:-) There's no time for Fido to distract you here!<br />
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In addition to adding regular workout sessions into your daily schedule, you also can begin incorporating more active habits into your normal daily routine. Starting today, try incorporating as many of the following approaches (suggested by ACS) as possible to support an active and healthy lifestyle.<br />
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<ul>
<li>Use the stairs instead of the elevator.</li>
<li>Walk or bike to your destination. </li>
<li>Be active at lunch with your co-workers, family, or friends.</li>
<li>Take a 20-minute activity break at work to stretch, or take a quick walk.</li>
<li>Walk to visit co-workers instead of sending an e-mail message.</li>
<li>Go dancing with your spouse or friends.</li>
<li>Plan active vacations, rather than driving trips.</li>
<li>Wear a pedometer every day to increase your number of daily steps.</li>
<li>Join a sports or recreation team.</li>
<li>Use a stationary bicycle or treadmill while watching TV.</li>
<li>Plan your activity routine to slowly increase the days per week and minutes per session. 2</li>
</ul>
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Breast cancer is a deadly disease that continues to take the lives of too many mothers, sisters, wives, grandmothers, aunts and best friends in our community every year. And it doesn’t have to be this deadly (remember, 1/3 of the deaths are linked to poor diet, lack of exercise and being overweight).<br />
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But it’s gotta start with you.<br />
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Before you point your finger elsewhere, point it at yourself. Not only will you help yourself, but you’ll set a positive example for your kids, siblings, friends, and others.<br />
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My mission in life is to help people get healthy and fit. I don't care what your reason is. But supporting breast cancer is a great way to get motivated and help reduce the risk of this life-threatening disease.<br />
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October is Breast Cancer Awareness Month. Make a point to not only support awareness in our community, but take a step to a healthier you. If you're struggling with motivation visit the Komen website. They have an awesome series called <a href="http://ww5.komen.org/impact.html" target="_blank">"31 Days of Impact"</a>. It highlights women and their stories behind this disease.<br />
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In health,<br />
Tim Chudy<br />
Fitness Together<br />
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"Be the change you wish to see in the world." Mahatma Gandhi<br />
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<i>*Centers for Disease Control and Prevention, www.cdc.gov. <br />*American Cancer Society, www.cancer.org. </i><br />
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Fitness Together - St. Louishttp://www.blogger.com/profile/08661852715942483618noreply@blogger.com0tag:blogger.com,1999:blog-1957325362986443448.post-65189564562364353722012-09-24T14:42:00.001-07:002012-09-25T12:09:53.390-07:00How To Curb Nighttime Snacking<br />
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<a href="http://2.bp.blogspot.com/-4Yq8j7SI9V4/UGDC7TRcboI/AAAAAAAAAOo/TywVuH-K5L4/s1600/nighttime-eating.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="171" src="http://2.bp.blogspot.com/-4Yq8j7SI9V4/UGDC7TRcboI/AAAAAAAAAOo/TywVuH-K5L4/s200/nighttime-eating.jpg" width="200" /></a>In this blog post you'll learn a simple strategy to curb nighttime snacking. But first, a question...<br />
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Did your Mom or Dad ever say - after your pleading for a curfew extension -<i> "Nothing good happens after midnight. Be home by 12."</i><br />
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Mine did. And I never understood why they couldn't see it from my point of view. (Until I became a parent!:-)<br />
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For the most part, nothing good does happen after midnight. So here's the link to nighttime snacking.<br />
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During a nutrition consultation the other day I discovered one of our clients was struggling with nighttime snacking.<br />
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When she's up late, either working on her laptop or watching TV, she wanders into the kitchen. Sometimes she's hungry. Other times bored. But she always ends up in either the fridge or the pantry.<br />
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Ever happen to you?<br />
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Well, just as you had a curfew for going out in high school, so too do you need one for eating.<br />
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Because for the most part, <b>"Nothing good happens (in the kitchen) after 8 o'clock."</b><br />
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Once dinner is over, that should be it. Kitchen closed. Shut 'r down. That's all she wrote.<br />
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<a href="http://4.bp.blogspot.com/-W9Shj-W4oqg/UGDA5ObY-OI/AAAAAAAAAOg/NWS3OqcqRhs/s1600/caution.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="86" src="http://4.bp.blogspot.com/-W9Shj-W4oqg/UGDA5ObY-OI/AAAAAAAAAOg/NWS3OqcqRhs/s320/caution.jpg" width="320" /></a></div>
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A few years back I bought some yellow CAUTION tape and gave it to a client telling her to literally close down the kitchen and string the tape across so no one can get by.<br />
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Sometimes it takes a little bit of ridiculousness to get a point across. But she did it. And you know what? It worked!<br />
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When dinner ends, make it official. Close the kitchen. For YOU and your family. Plus, wouldn't it be great to see your spouse's face when they see a padlock on the fridge!;-)<br />
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To your health and fitness,<br />
Tim Chudy<br />
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P.S. This is a BIG benefit to you. But an even bigger benefit to your kids. Teaching them <i>how</i> to eat (when, where, etc...) is just as important, if not more, than what to eat. Time to close the kitchen.<br />
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P.P.S. Nighttime snacking is just one of the deadly sins of diet failure. There are more. Wanna find out how many you're committing and how to fix them? <a href="http://www.personaltrainingstlouis.com/personal-training-in-st-louis-consult.html" target="_blank">Let's talk.</a><br />
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Fitness Together - St. Louishttp://www.blogger.com/profile/08661852715942483618noreply@blogger.com0tag:blogger.com,1999:blog-1957325362986443448.post-43346290531376083462012-08-22T10:18:00.001-07:002012-08-23T07:53:57.033-07:00Common, Serious, and Costly<br />
Wanna guess what's common, serious, and costly to Americans?<br />
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Car accidents, unemployment, or heart surgery? Those are all good guesses. But not the right one this week.<br />
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The correct answer is obesity. The CDC released <a href="http://www.cdc.gov/obesity/data/adult.html" target="_blank">new statistics</a> on the obesity epidemic in our country and said it's common, serious, and costly.<br />
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<a href="http://1.bp.blogspot.com/-XY-dtyLfv7I/UDUPn3bHIPI/AAAAAAAAAN4/I8-cPE3vjiQ/s1600/2012-03-01_Obesity.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="211" src="http://1.bp.blogspot.com/-XY-dtyLfv7I/UDUPn3bHIPI/AAAAAAAAAN4/I8-cPE3vjiQ/s320/2012-03-01_Obesity.jpg" width="320" /></a></div>
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<b>Common</b>: More than one-third of U.S. adults (35.7%) are obese.<br />
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<b>Serious</b>: Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death.<br />
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<b>Costly</b>: In 2008, medical costs associated with obesity were estimated at $147 billion; the medical costs for people who are obese were $1,429 higher than those of normal weight.<br />
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Houst....America, we have a problem.<br />
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And what's more important for us (since most reading this blog live here in St. Louis) Missouri falls in the top 25% of states with over 30% of the population being obese.<br />
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But by now, you probably know it's a problem. You've seen the news, watched a documentary on fast food, or read a book claiming a cause for the state of America's health.<br />
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But with everything talked about on obesity, little is spent on fixing the problem. People love to talk about the problem itself. But what about fixing it?<br />
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In the recent article,<a href="http://www.nejm.org/doi/full/10.1056/NEJMp1206519" target="_blank"> Are Americans Ready To Solve the Weight Of the Nation?</a> published in <i>The</i> <i>New England Journal of Medicine</i> they talk about individual, societal, even political reasons and responsibilities for obesity. It's a well written article. But it doesn't <i>solve</i> the problem.<br />
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So I'm not going to slop around about whether low or high income, ethnic background, or 1 and 2 parent households are more prone to becoming obese. I'm going to spend time on how to fix it.<br />
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And know this -<u> it IS in your control to fix the problem. </u><br />
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I've helped non athletic people lose weight. I've helped "big-boned" people lose weight. I've helped emotional eaters lose weight. <br />
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We all have issues. But <b>YOU CAN take control and lose weight.</b> If you want to.<br />
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<b>How To Lose Weight</b><br />
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(There are numerous entries throughout this blog on weight loss. No need to jump back into ALL of the info. I'm keeping it simple.)<br />
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<b>1.)</b> Eat 5-6 smaller meals throughout the day. By now, everyone's heard this advice. But few heed it. No more skipping meals. No more big, bigger, and biggest meals of the day. 5-6 <i>balanced</i> meals. Period.<br />
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<b>2.)</b> Cut your carb intake. A lot. A good way to start is cutting the carbs from your dinner time meal. No more baked potato, no more rice, no more french fries. And puh-lease, stop eating fruit when you're trying to lose weight. I don't care if it's in season. Don't eat it!<br />
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<b>3.)</b> Exercise. A high school friend of mine recently asked me for an exercise plan. He's never really been a "workout" guy. So I said, "Listen, I'll create a workout plan for you ONLY if you follow through with it." Nothing fires me up more than spending time on something he'll just set aside for later.<br />
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He's been diligent over the past 6 weeks and is starting to see some very positive changes. His excitement and commitment have grown tremendously. And I dare see he's caught the "workout bug"!<br />
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He shared with me what he tells himself during his 6am workouts. When he feels like quitting or if the set is getting hard he says, "Don't be a wuss Andy." He says this to himself and pictures me standing over him. It motivates him and he finishes every time without fail.<br />
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A saying like that can be VERY powerful. Because we're human. We easily tell ourselves to stop short. (That's why having a coach is so effective.)<br />
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Don't worry about what type of exercise you do in the beginning. Dance, run, jump, lift... Just start! And do it with intention and intensity.<br />
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If you have to lose weight realize this will be a challenging journey. If you wanted to learn a second language or how to water ski, it would be hard too. This is no different. You will have to make sacrifices and likely do things you don't necessarily want to do.<br />
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But losing a lot of weight will be much much more rewarding. And completely worth the sacrifice and hard work. <a href="http://www.personaltrainingstlouis.com/fitness-together-st-louis-success-stories.html" target="_blank">Cindy</a> is a terrific example (4th person down).<br />
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I'm currently working with a select group of individuals right now that need to lose 50 pounds or more. A serious commitment is required and I only have the ability to coach 7 more . If you'd like more details please email me with <b>Weight Loss</b> in the subject line.<br />
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To your weight loss,<br />
<br />
Tim Chudy<br />
Fitness Together<br />
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P.S. If you don't know whether you're obese or not, see the BMI table below. I've been saying for years how BMI is not the best way to determine obesity. But the government hasn't listened to me yet.;-) We'll discuss this when I go over the details of my Weight Loss coaching program. Remember to email with Weight Loss in the subject line.<br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-4ggysLSaJGI/UDUS1ia1yjI/AAAAAAAAAOM/dGH2WG6G_wc/s1600/bmi.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="400" src="http://4.bp.blogspot.com/-4ggysLSaJGI/UDUS1ia1yjI/AAAAAAAAAOM/dGH2WG6G_wc/s400/bmi.jpg" width="360" /></a></td></tr>
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P.P.S. A quick look at <a href="http://apps.nccd.cdc.gov/CDPHPPolicySearch/Default.aspx" target="_blank">Missouri's Policy Tracking System</a> for obesity, nutrition, and physical activity shows that just under 75% of the policies are dead in the water. That means the government won't help you out as much. YOU need to take more responsibility. But YOU and you alone, CAN make the change.<br />
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P.P.P.S. The CDC also reported that <a href="http://www.cdc.gov/obesity/childhood/index.html" target="_blank">childhood obesity has almost tripled over the last 30 years</a>. And that trend does not seem to be slowing. Our friend<a href="http://www.campjumpstart.com/" target="_blank"> Jean Huelsing</a> is championing the fight against childhood obesity. If your child struggles with their weight<a href="http://www.campjumpstart.com/" target="_blank"> Camp Jump Start</a> is worth investigating.<br />
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Fitness Together - St. Louishttp://www.blogger.com/profile/08661852715942483618noreply@blogger.com0tag:blogger.com,1999:blog-1957325362986443448.post-50444211370851357442012-08-09T12:51:00.000-07:002012-08-10T08:50:06.335-07:00Barefoot Running: Good or Bad?<br />
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If you've registered in any race over the past few years you've seen someone wearing what look like water moccasins with toes. Or maybe even someone just running with no shoes and socks at all like the guy pictured at right. I haven't seen any runners forgoing their shoes in the Olympics, but I'm sure there's one or two out there.<br />
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Barefoot running has been gaining popularity over the past few years in part from the book <i><a href="http://www.chrismcdougall.com/book.html" target="_blank">Born To Run</a></i>. Author Christopher McDougall touts the benefits of barefoot running and bases the book on the Tarahumara, Native Americans to Northwest Mexico.<br />
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But even before McDougall's book an Ethiopian runner made barefoot running popular after winning Gold in the 1960 Olympics. Abebe Bikila was a late entry and the shoes he was given for the race didn't fit properly. (No shoe contracts back then.) So he ditched them and decided to go barefoot. After all, that's how he trained for the Olympics back home. Bikila went on to win back-to-back Gold medals and set the world record in the '64 Games.<br />
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After McDougall's book and the resurgence of barefoot running (there's now a national association solely for barefoot running), shoe manufacturers have been quick to develop shoes that mimic barefoot running. People are flocking to this style of running for the main reason of preventing injuries, but also as a way to better run times and performance. <br />
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"The research is really not conclusive on whether one approach is better than the other," says Carey Rothschild, an instructor of physical therapy at the University of Central Florida. "What is clear is that it's really a matter of developing a good running form and sticking to it, not suddenly changing it."<br />
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She surveyed over 6,000 runners and what she found was very interesting.<br />
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Most people, as mentioned, turned to barefoot running in the hopes of improving performance and reducing injuries. Ironically, those who said they never tried it, avoided it for fear of injury and slower running times.<br />
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However, research shows that there are risks to running no matter what someone puts on his or her feet.<br />
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With barefoot running you tend to land on your forefoot rather than on your heel as with shoe running. Shoes try to absorb the shock of the heel strike by the extra cushioning.<br />
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One camp will tell you barefoot runners will suffer more stress fractures and calf soreness, while the other will tell you shoe runners will suffer more knee and hip injuries.<br />
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Clearly, "There is no perfect recipe," says Rothschild.<br />
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She published a <a href="http://journals.lww.com/nsca-jscr/Abstract/2012/08000/Primitive_Running___A_Survey_Analysis_of_Runners_.2.aspx" target="_blank">paper</a> in this month's issue of the <i>Journal of Strength and Conditioning</i> reviewing the research and providing a guide for barefoot running.<br />
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"The bottom line is that when a runner goes from shoes to no shoes, their body may not automatically change it's gait. But there are ways to help make that transition smoother and lower the risk of injury," says Rothschild.<br />
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So there you have it - barefoot running is neither good nor bad. It's just a way to run. Whether you run barefoot or in a new pair of Nike's, proper training and conditioning is essential.<br />
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So put on a pair of shoes - or don't - and go run somewhere!<br />
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Tim Chudy<br />
Fitness Together<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-lJHvdyte43A/UCUpZtMiJvI/AAAAAAAAANk/Uo9kkZaK8IE/s1600/abebe_bikila2.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="323" src="http://1.bp.blogspot.com/-lJHvdyte43A/UCUpZtMiJvI/AAAAAAAAANk/Uo9kkZaK8IE/s400/abebe_bikila2.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This is Abebe Bikila running barefoot in the 1960 Olympics! He was the first runner to ever win back-to-back Gold medals in the marathon.</td></tr>
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Have you tried running barefoot? What's your take? Post it below.<br />
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</div>Fitness Together - St. Louishttp://www.blogger.com/profile/08661852715942483618noreply@blogger.com0tag:blogger.com,1999:blog-1957325362986443448.post-7286734657896797522012-07-24T09:04:00.001-07:002012-07-25T07:55:02.785-07:00An Awesome Weight Loss Strategy You Have Access To Right Now (But Don't Even Know It!)<br />
<a href="http://1.bp.blogspot.com/-JDLRlYI0iX4/UBAIeS2G95I/AAAAAAAAAMo/lSdHo58UEBE/s1600/Peer-Pressure-Image.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="121" src="http://1.bp.blogspot.com/-JDLRlYI0iX4/UBAIeS2G95I/AAAAAAAAAMo/lSdHo58UEBE/s200/Peer-Pressure-Image.jpg" width="200" /></a>I want to share an awesome weight loss strategy with you today. You can use it immediately since you already have access to it.<br />
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This isn't a workout strategy or something to add or subtract from your diet.<br />
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What is this weight loss strategy I'm talking about?<br />
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It's social pressure. Specifically <i>social-networking</i> pressure.<br />
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I learned a few years ago that when you stretch yourself, in any area of your life, you'll grow farther and faster than if you hadn't.<br />
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Basically, when you put yourself on the line, you will respond.<br />
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Let me give you a real life example...<br />
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Pam started training with us a few weeks ago. She announced to her social network that she was embarking on a weight loss and fitness journey. (#1)<br />
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She came busting out of the gates and lost 8 pounds in her first week! She was religious with her program. She told her network how well she was doing and received a lot of positive reinforcement. (#2)<br />
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Then Pam hit a speed bump. She had some issues with her eyes and couldn't train for two weeks. Talk about taking the wind out of your sail. So instead of charging forward, she took a couple steps back. And again, let her network know. (#3)<br />
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Here's the power in this...<br />
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#1 is making a public announcement. This allows you to feel the social pressure to do what you say you're going to do. There's no accountability in keeping it to yourself. It's much easier to tell yourself you failed, harder to tell others.<br />
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#2 is receiving positive reinforcement. Everyone loves to hear what a great job they've done. That reinforces the behavior changes you've made and you continue to take action toward your goals.<br />
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#3 is negative reinforcement. When you've made a public announcement and then told people of your mess up, they'll let you know how they feel. Depending on your friends, they'll hold your feet to the fire and really let you have it or they'll gently re-encourage you. Either way, it's motivation to refocus yourself.<br />
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The bottom line... <b>social pressure solidifies your commitment to change and opens the door for support from those around you.</b> And social networking sites like Facebook make this easier than ever.<br />
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Pam is back on track and lost 5 pounds last week. The posts on her wall are very encouraging. And I'm confident they'll continue to be.<br />
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But the fact that she made her goals public has dramatically increased her success rate. Great work Pam!<br />
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Now go post something to the public and achieve your goals.<br />
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To your success,<br />
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Tim Chudy<br />
Fitness Together<br />
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P.S. Did you know we're on Facebook?! And we have a goal of 200 likes by the end of August. (See, I just made it public.) Can you help us? <a href="http://www.facebook.com/fitnesstogether" target="_blank">Please "Like" us now</a>. And suggest us to your friends and family. We really appreciate your help.<br />
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P.P.S. The FT 'Beat Your Best' Challenge starts this week. Get in the Olympic spirit and take part in the challenge. <a href="http://www.personaltrainingstlouis.com/byb.html" target="_blank">Details here</a> or call us at the studio to register.<br />
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</div>Fitness Together - St. Louishttp://www.blogger.com/profile/08661852715942483618noreply@blogger.com0tag:blogger.com,1999:blog-1957325362986443448.post-13267051661262578592012-07-17T06:30:00.000-07:002012-07-17T11:05:49.725-07:004 Tips To Beat The HOT Summer Heat<div class="separator" style="clear: both; text-align: center;">
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It's gonna get to the triple digits again today and tomorrow. The dog days of summer continue...sigh<br />
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As the heat wave continues to roll through, exercising (especially outdoors) can be quite challenging. When the barometer spikes into the 90 degree range and beyond, it is a natural tendency to sideline your exercise routine and replace it with more cooling activities, i.e. lounging at the pool, shopping at the mall or watching movies with the AC set low.<br />
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According to the CDC heat related illness accounts for 700 deaths per year and is the nation's #1 weather related killer. That's more than hurricanes, tornadoes, or freak tsunamis. The Madison, WI marathon was canceled at the end of May this year due to heat. It was projected only 1% of the runners would have finished had they gone through with the race. That's serious.<br />
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So to keep your summer exercise routine in full swing when temperatures rise and to get more out of your summer workouts, stick to these 4 high heat workout tips.<br />
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<b>1. Hydrate More</b><br />
Water should be one of the most important aspects of your workout year round, but in the hot summer months, hydrating properly is essential. The key to hydrating properly in the summer is to consistently drink water throughout the day to maintain your hydration level before, during and after your workouts. If you're endurance training consider using an <a href="http://fitnesstogetherladue.myshaklee.com/us/en/products.php?sku=20497" target="_blank">electrolyte performance drink</a> which rehydrates and replenishes better than water (see next tip).<br />
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<b>2. Fuel More</b><br />
As temperatures rise, it’s important to fuel your body with whole, nutrient-rich foods to support your active lifestyle. Hotter temperatures can increase your body’s exertion and sweat production and deplete nutrient levels during exercise. Replenishment is a must to fuel your current and future workouts.<br />
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Fresh fruits such as berries, apples, bananas and oranges not only fuel your body with water nutrients, but they also are packed with antioxidants for optimizing muscle function and repair. In addition to ensuring the appropriate ratio of carbohydrates, proteins, fats, fibers, vitamins and minerals in your diet, its also important to keep an eye on your <a href="http://fitnesstogetherladue.myshaklee.com/us/en/products.php?sku=20497" target="_blank">sodium and electrolyte levels</a> during hot summer temperatures. These two elements can quickly become depleted during heat-intense and high endurance workouts.<br />
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<b>3. Recover More</b><br />
Recovery is essential for your mind and body to get stronger, faster, leaner and more physically fit. The more intense your workouts (effort, heat, duration), the more important it is to recover. To complement heat-intense summer workouts, take time to focus on proper recovery by cooldown combined with stretching, post-workout nutrition, and proper sleep to boost your energy and performance levels. <br />
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<b>4. Workout Indoors More</b><br />
With longer days, more sunlight and warmer conditions, summer can be the season to take your workouts and fitness training outside. In the heat of the summer when temperatures reach record breaking levels, it may be more appropriate to bring your workouts back indoors.<br />
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If you are training for an endurance event like a triathlon or running race, consider breaking up your workouts between indoor and outdoor activities to maximize your training results safely.<br />
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Or, if you are unable to get outside early enough before the temperatures start to spike <a href="http://www.personaltrainingstlouis.com/personal-training-in-st-louis-consult.html" target="_blank">join us for a group fitness training session or one-on-one personal training session</a> to complement your summer outdoor activities. We keep it at a cool 69 degrees at FT!<br />
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By sticking to these 4 tips you won't have to put your fitness routine on hold when it hits 100.<br />
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Train hard and stay cool,<br />
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Tim Chudy<br />
Fitness Together<br />
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P.S. Our Beat Your Best Competition starts in honor of the Summer Olympics. 8 Challenges in 8 Weeks. Do you have what it takes to bring home the gold? More info at our <a href="http://www.personaltrainingstlouis.com/byb.html" target="_blank">website</a>.<br />
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</div>Fitness Together - St. Louishttp://www.blogger.com/profile/08661852715942483618noreply@blogger.com0tag:blogger.com,1999:blog-1957325362986443448.post-30126651165540670682012-06-21T12:31:00.001-07:002012-06-21T12:31:41.076-07:005 Superfoods For The Grill<div class="separator" style="clear: both; text-align: center;">
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If you get our newsletter (What?! You don't? <a href="http://www.personaltrainingstlouis.com/personal-training-st-louis-news.html" target="_blank">Sign up now!</a>) you discovered which foods are better to buy organic or conventional. Today we're taking it a step further and giving you superfoods to incorporate into your summer grilling. <br />
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Grilling these superfoods will not only give your BBQ a healthy makeover, but they'll taste delicious. And no high sugar marinade is necessary. Just a little extra virgin olive oil and balsamic vinegar to caramelize and bring out the flavor! <br />
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So, the next time you're at the Farmer's Market look for these 5 superfoods:<br />
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1. Pineapple. Most fruit is too fragile to grill. Not true for pineapple! Hearty pineapple is definitely an exception to this rule and tastes sweet and delicious after just a few minutes on the flame. Brush with a touch of extra virgin olive oil (EVOO), toss on the grill and you have the perfect garnish to jazz up a burger or place under a grilled lobster tail. Pineapple is low in calories and packed with vitamin C. 1/2 cup provides you with 20% of your daily needs.<br />
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2. Asparagus. A simple marinade of EVOO and balsamic vinegar makes this super easy to make and flavor-packed veggie a must grill side dish. Asparagus is actually a member of the lily family - extra low in calories yet rich in fiber, folic acid, potassium, thiamin, and vitamins A, B6, and C.<br />
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3. Corn. Grilled corn-on-the-cob is a popular menu item for BBQs and clam bakes and fortunately is a healthy nutrition choice too. Grilling brings out the natural sweetness in corn and allows its natural sweet flavor to surface without the need for unhealthy additions. Roasting the corn in the husks is the best way to cook them (just be sure to soak in lightly salted water for 30 minutes before tossing them on the grill). Corn is filled with phytochemicals, B vitamins, folic acid as well as a notable amount of protein. <br />
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4. Zucchini. Zucchini, sliced lengthwise, are super easy to grill and with their ability to capture those perfect crosshatch grill marks make them a nice visual addition to your menu. Flavor with a touch of EVOO and lemon juice, toss on a low heat and you ’re good to go. Zucchini is a super low calorie vegetable - one entire zucchini contains a measly 20 calories. And for those 20 calories, you get a nice amount of vitamin C, vitamin A, fiber, calcium and iron.<br />
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5. Portobello mushrooms. Marinate these meaty mushrooms in a little EVOO, balsamic vinegar, garlic and onion for an hour, toss them onto a hot grill and it just doesn't get any better than this for both taste and nutrition. Dense and flavorful, you can use them as a burger substitute, make them into pizzas, or serve them sliced as a side dish. Any way you eat them; these super-tasty and hearty mushrooms are the perfect low-calorie addition to your summer BBQ. Mushrooms pack a wallop of healthy stuff. For 70 calories you get a nice amount of B vitamins, vitamin D, potassium and copper.<br />
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Add these five superfoods to your summer menu and enjoy the flavor and health benefits of bringing your nutrition outdoors! Tap into the season’s bounty of fresh nutrient-packed foods. Use grilling for a flavor-packed light and healthy meal and enjoy the perfect outdoor cooking method.Fitness Together - St. Louishttp://www.blogger.com/profile/08661852715942483618noreply@blogger.com0tag:blogger.com,1999:blog-1957325362986443448.post-23530321555083175422012-06-13T13:11:00.000-07:002012-06-14T09:44:47.956-07:00Men's Health<div class="separator" style="clear: both; text-align: center;">
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This is <a href="http://www.menshealthmonth.org/week/index.html" target="_blank">National Men's Health Week</a>. I'll guess you didn't know about it. Let's be honest, wearing pink is much more popular than wearing blue (yes, there really is a <a href="http://www.menshealthnetwork.org/wearblue/" target="_blank">wear blue for men</a> ribbon).<br />
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But your lack of awareness for a blue ribbon is much less important than awareness of your own health. Or lack thereof. <br />
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If you haven't been, or don't go, to the doctor in the last couple of years, it'd be wise to pay him or her a visit. Especially if you're at the 30, 40, or 50 years old mark. Those are the years to start keeping an eye on certain things. <br />
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Better to catch it now rather than later. (It's a Benjamin Franklin kind of mindset - "An ounce of prevention is worth a pound of cure"). <br />
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Here are 8 tips to get healthy and stay healthy. <br />
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You've likely heard most if not all of them. Maybe from your doc, from me, the news, your next door neighbor, or even your spouse or significant other. There's a reason you're hearing it from many different sources. It's good advice! Follow it. Get healthy. And live a great life. <br />
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==Don't smoke. Yes, even with smoking bans and laws, people still smoke. Soon, you might have to climb 500 feet in the air and blow into a FDA inspected bag. But people will continue to smoke. Not smoking is probably the single most important health decision you can make.<br />
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==Control your weight. This is a biggie. No pun intended. Although weight is not directly related to illness and disease as smoking is, it's still very bad for you. And it causes a lot of problems beyond just feeling terrible about yourself. <br />
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==Drink alcohol in moderation. Key word is moderation. Yes, go ahead and imbibe when the occasion warrants it. But just because it's 5 o'clock somewhere doesn't mean martinis should be poured. 1-2 drinks a few days out of the week should be it. If you're trying to fix number 2 then it's much less. ;-)<br />
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==Exercise regularly. Exercise lowers high blood pressure and cholesterol, reduces the risk of diabetes and obesity, osteoporosis, improves mood and reduces depression, makes you smarter, increases energy, makes you stronger, more confident and look better. It attracts females - (a fit guy is always more attractive than an unfit guy!). There are HUNDREDS of other benefits. And I can come up with more that haven't been proven by scientists but by average Joe's. <br />
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==Know your numbers. Do you know your lipid profile? Or do you at least know if it's good or bad? Regular cholesterol and blood pressure tests, diabetes, prostate, colon, and so many more numbers are critical to preventing disease. We're back to Ben's advice. Ask your doctor what tests are necessary for your age and family history. <br />
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==Take a baby aspirin every day (for most men). This daily dose of aspirin is one of the most beneficial and simple things you can do. It acts to reduce the risk of clot formation in the arteries leading to your heart and brain, thereby reducing the risk of both heart attacks and strokes. As always, see your doc on this one. <br />
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==Use a sunscreen of at least 15 SPF. Skin cancers are the most common of all cancers by far. Fortunately, most of them (basal cell and squamous cell carcinomas) are rarely lethal. This is of the utmost importance if you're in the sun a lot. Yard work, pool, or at the Lake. Make sure it's on!<br />
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==YOU time. Find time for some kind of meditation and/or relaxation. This goal is very flexible. It is more important to set aside some time for relaxation than it is to worry about a specific relaxation technique. Even physical activity that is "relaxing" in the sense that it gets your mind away from stressful thoughts can be helpful. All of us should take the time to "get away" mentally and emotionally at least once a day, wherever we are, or whatever we are doing.<br />
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Hope this helps. I hope it at least helps encourage you to tackle a few of these items. <br />
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Don't get overwhelmed by it. Pick one or two and get it under control. You'll be on the road to healthy living in no time!<br />
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Here's to you fellas, <br />
<br />
Tim Chudy<br />
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P.S. Father's Day is this Sunday, June 17th. A great gift is that of fitness. Gift Certificates are available. Call me at the studio for details, 314.909.9565.Fitness Together - St. Louishttp://www.blogger.com/profile/08661852715942483618noreply@blogger.com0tag:blogger.com,1999:blog-1957325362986443448.post-71542975339117313792012-06-04T09:34:00.002-07:002012-06-04T09:34:44.338-07:00Smoking, BPA, the Sun and now THIS Are Linked To CancerIt seems every time we turn around something else is linked to cancer. Soon we'll all have to live in a bubble and eat freeze dried space-food to be safe. :-)<br /><br />THIS has also been associated with increased risks of hypertension, cardiovascular disease, depression, and early death in earlier studies. But this is the first human study to link it with cancer. <br /><br />Researchers still have a long way to go as they cannot yet prove a cause and effect relationship. But there is a "very solid association".<br /><br />What is it? (hint: it's tough to know because you could sleep right through it.)<br /><br />Sleep Apnea, the silent killer. <a href="http://www.eurekalert.org/pub_releases/2012-05/uow-uss051612.php" target="_blank">Press release here.</a><br /><br />Common causes of sleep apnea are:<br />
<ul>
<li>Excess weight</li>
<li>Neck circumference - greater than 17 inches </li>
<li>High blood pressure </li>
<li>A narrowed airway</li>
<li>Being male</li>
<li>Being older - 2-3x more often in adults older than 65</li>
<li>Family history</li>
<li>Use of alcohol, sedatives or tranquilizers</li>
<li>Smoking</li>
<li>Prolonged sitting</li>
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I've said it before and I'll continue to say it, if there is a panacea, it's exercise.<br /><br />I can argue that if you were to lose weight alone you'd fix a slue of (potential) problems. And losing weight, of course, starts with diet and exercise. But know that by just getting more muscularly stronger and more aerobically fit helps regulate your metabolism and body rhythms. There's a lot to be said for getting hungry when you're suppose to and getting tired when you're supposed to. Eating your first meal at 2pm is not normal, nor is getting tired and falling asleep at 2am. Even if you do wake up at noon.<br />
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Get better sleep, get fit, and stay healthy. <b> </b><br />
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<b>In other (bad) health news... </b><br />
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2/3 of obese teens and 1/2 of overweight teens already have at least one risk factor for heart disease. <br /><br />Teens! And heart disease! Can you believe that?<br /><br />So much for the story of a normal 40 year old dying of a heart attack. It won't be long before a 20 year old dies from a heart attack. <br /><br />We MUST get childhood obesity under control. Our friend Jean Huelsing is a champion in this arena and has been working hard at it for years. If you have a teen that is overweight or obese or know of one, I'd encourage you to look Jean up. <a href="http://www.campjumpstart.com/" target="_blank">Her program is top notch</a>.<br />
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<b>Age is just a number...</b><br />
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I've made a case against your age, or being "old", preventing you from accomplishing your fitness goals. Japanese mountaineer, Tamae Watanabe, blew that argument out of the water. She's a 73 year old climber and just set a <a href="http://www.usatoday.com/news/health/story/2012-05-28/Aging-well-Everest-Japanese-climber/55211786/1" target="_blank">world record</a> May 19 by becoming the oldest woman to scale Mount Everest, the tallest mountain in the world. She broke her own record set when she was 62. <br />
<br />So there you go. Your age can't keep you from reaching the top of the world!<br /><br />FYI - my previous argument that Tamae shattered was <a href="http://fitnesstogetherstlouis.blogspot.com/2008/07/for-women-over-40_14.html" target="_blank">Dara Torres</a> competing in her 5th Olympics in Beijing at age 41. She's 45 now and going for her 6th in London!!! Let those two be inspiration for you this summer!<br />
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To your health,<br />
Tim Chudy<br />
<br />Fitness Together - St. Louishttp://www.blogger.com/profile/08661852715942483618noreply@blogger.com0tag:blogger.com,1999:blog-1957325362986443448.post-35607991274150148512012-05-16T15:01:00.000-07:002012-05-18T09:56:18.284-07:00A common, rare diseaseI know that subject line sounds a little oxy-moronic, but hear me out.
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You've probably never heard of Anton's disease. It is a rare condition where a person is unable to accept the fact that they are blind. They make excuses that they can see despite medical evidence telling them they're blind.
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For example, when a doctor holds up 3 fingers in front of someone with Anton's disease, their brain will say, "I see 2 fingers." The doctor follows with "Am I wearing glasses?" And they say "No." When in fact he is.
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The patient <i>logically </i> knows what the medical evidence shows - that they're blind. But the patient's brain won't acknowledge it and can thus "see".
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It's basically a legitimate lie.
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Isn't the brain interesting? Somehow the trauma this patient suffered from has left her blind, but the brain refuses to accept it.
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That got me thinking. Aren't we all legitimate liars?
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When I talk to people that want to lose weight, tone and firm their bodies, increase their energy, and ultimately feel better, I show them exactly how our program achieves those results. This process is based on sound, scientific evidence complete with real life proof. It is a <i>logical</i> solution.
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But some people still don't believe. They say (usually to themselves) "That won't work for me because..."
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Maybe they lost weight with Atkins and gained it all back. Maybe they bought a Buns of Steal machine back in the day and their buns didn't turn to steel. Or maybe they just had the wrong expectations.
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Whatever it was, it has led them to believe it won't work. They are legitimate liars.
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I can't argue whatever it was they tried didn't work. So legitimately they can say, "That won't work for me."
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But I also can't deny the evidence on our program. Simply put - our 5 step system, complete with coaching, support, and accountability produces weight loss and fitness results. Period.
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And the same goes for Anton's disease. They can't argue the medical evidence that they're blind. But their brain won't let them believe it.
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Why is that?
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Well, I'll leave Anton's disease for the medical experts. (Get to work Paul.;)
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But when it comes to weight loss it's usually one of two issues.
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1. Whatever they tried in the past didn't work because it was an incomplete solution, i.e. infomercial product, fad diet, "miracle pill" supplement, etc...
OR
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2. There was no support, accountability, and coaching.
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Search as you may any "easy" solution likely won't work. The fact is losing weight and getting in shape is NOT easy.
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Stacy just got back from a lot of travel and has been off of the program for awhile. Right now workouts are harder than ever. And she knows it (and hates it). She also knows it's gonna take a massive amount of effort to get back where she was.
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If you need to lose 40 pounds, you know full well you didn't gain it overnight. You also know you certainly won't lose it overnight. It takes work.
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It is NOT easy. But it is simple.
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It's as simple as exercise and nutrition.
If you're failing with your weight loss and fitness goals take a look in the mirror and see if you're (legitimately) lying to yourself. Try and find out why.
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I'll bet if you do some digging you'll find out some pretty interesting things about yourself.
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I'm <a href="http://www.personaltrainingstlouis.com/personal-training-in-st-louis-consult.html">here </a>if you need some help.
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To your fitness success,
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Tim ChudyFitness Together - St. Louishttp://www.blogger.com/profile/08661852715942483618noreply@blogger.com0tag:blogger.com,1999:blog-1957325362986443448.post-25567714245691711982012-04-20T08:26:00.004-07:002012-04-20T09:01:02.391-07:00Weight Loss: The Funny and Ridiculous ;-)Happy Friday!<br /><br />I'm going to keep it light today with 2 weight loss categories. <br /><br /> <strong>The Funny:</strong><br /><br />You'll notice the pictures below. All of them are advertisements for weight loss or fitness centers. All of them are pretty darn funny! And guaranteed to catch your attention wouldn't you say?<br /><br /><br /><a href="http://2.bp.blogspot.com/-LHDi52ryaNs/T5GHw3K7_lI/AAAAAAAAALs/B-nRCecRCOE/s1600/funny-weight-loss-ads-5.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 197px;" src="http://2.bp.blogspot.com/-LHDi52ryaNs/T5GHw3K7_lI/AAAAAAAAALs/B-nRCecRCOE/s320/funny-weight-loss-ads-5.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5733513074132647506" /></a><br /><a href="http://3.bp.blogspot.com/-6eCD5J0Todc/T5GHwrehrGI/AAAAAAAAALc/_X6eeR5Q35o/s1600/funny-weight-loss-ads-4.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 242px; height: 320px;" src="http://3.bp.blogspot.com/-6eCD5J0Todc/T5GHwrehrGI/AAAAAAAAALc/_X6eeR5Q35o/s320/funny-weight-loss-ads-4.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5733513070993583202" /></a><br /><a href="http://2.bp.blogspot.com/-j7RH2A_uQcg/T5GHwv50a6I/AAAAAAAAALQ/pSwz7YJyEDQ/s1600/funny-weight-loss-ads-7.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 242px; height: 320px;" src="http://2.bp.blogspot.com/-j7RH2A_uQcg/T5GHwv50a6I/AAAAAAAAALQ/pSwz7YJyEDQ/s320/funny-weight-loss-ads-7.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5733513072181799842" /></a><br /><a href="http://2.bp.blogspot.com/-eYlgc5RxkMo/T5GHwZXVPfI/AAAAAAAAALE/wgL1vF-qcOs/s1600/funny-weight-loss-ads-2.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 237px; height: 320px;" src="http://2.bp.blogspot.com/-eYlgc5RxkMo/T5GHwZXVPfI/AAAAAAAAALE/wgL1vF-qcOs/s320/funny-weight-loss-ads-2.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5733513066131570162" /></a><br /><a href="http://3.bp.blogspot.com/-WNv3GXBRahk/T5GHwCCrIzI/AAAAAAAAAK4/sS4BKro3KPo/s1600/funny-weight-loss-ads-1.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 308px; height: 320px;" src="http://3.bp.blogspot.com/-WNv3GXBRahk/T5GHwCCrIzI/AAAAAAAAAK4/sS4BKro3KPo/s320/funny-weight-loss-ads-1.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5733513059870909234" /></a><br /><br /><br /> <strong>The Ridiculous:</strong><br /><br />This one is so ridiculous that it's almost funny. (Ok, it's not almost funny, it is funny.)<br /><br />The newest weight loss fad to hit the marketplace is the <a href="http://abcnews.go.com/Health/diet-brides-feeding-tubes-rapidly-shed-pounds/story?id=16146271">K-E Diet</a>. If you're tuned into the news it probably caught your attention. <br /><br />The K-E Diet, also known as the feeding tube diet, is helping brides shed pounds right before the big day. You can lose up to 15 pounds in just 10 days following this doctor administered diet. And it really doesn't take much effort. The main complaint from those on it is <strong>explaining why a tube is running up your nose!</strong> <br /><br />Seriously?! <br /><br />Can you imagine trying to hold a (serious) conversation with someone that has a tube running up their nose and clipped to an IV bag on their hip? Sheesh. <br /><br />I can't imagine what's next. Maybe something with aliens. <br /><br />Hope this made you smile today. Have a great weekend!<br /><br />Best, <br />Tim Chudy<br />Fitness TogetherFitness Together - St. Louishttp://www.blogger.com/profile/08661852715942483618noreply@blogger.com0tag:blogger.com,1999:blog-1957325362986443448.post-13813434038429593152012-04-12T09:44:00.004-07:002012-04-12T10:04:30.532-07:00ONE Sentence That Can Change Your Diet<a href="http://3.bp.blogspot.com/-4b3QvPqFj24/T4cKDaC0lFI/AAAAAAAAAH8/EKYUiravOkI/s1600/cupcake_.jpg"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 400px; height: 262px;" src="http://3.bp.blogspot.com/-4b3QvPqFj24/T4cKDaC0lFI/AAAAAAAAAH8/EKYUiravOkI/s400/cupcake_.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5730560104499287122" /></a><br /><br />A friend of mine was visiting over the weekend and<br />we were hanging out with my new baby daughter Estelle. His eyes wandered over to my bookcase and he walked over and picked out a book from the bottom shelf.<br /><br />"Every time I take a bite of food I think of a<br />sentence I read in this book."<br /><br />Very curious, I asked which sentence.<br /><br />As he thumbed through the book to find the exact sentence he said, "I don't always follow it, but seriously, every time I take a bite of food this goes through my mind." <br /><br />Now I'm thinking this has got to be the most profound nutritional sentence ever! <br /><br />"I got it, here it is."<br /><br /><em><strong>"Within a year, virtually every cell which makes up your body right now will be gone." </strong></em><br /><br />Are you serious? You think about THAT every time you eat? Why?<br /><br />"Well, it goes on."<br /><br /><em>"...your entire body is "re-created" every year. Out with the old, in with the new. Your skin, your muscles, even your organs are constantly degenerating and regenerating. It's going on right now."</em><br /><br />It goes on...<br /><br /><em>"Now, what do you think your body uses to re-create itself? Where does it get the raw materials to construct new skin cells, brain cells, muscle cells, bone cells, new blood, and even a new heart?"</em><br /><br /><em>"If you guessed food, you're right. You see, in a very literal way, that old saying "You are what you eat" is true." </em><br /><br />Ok. I can see how you think about that when you eat. <br /><br />As I kept thinking about it, <strong>it made a lot of really good sense.</strong> <br /><br />Think about it... if you knew you had to re-create your heart with the food you ate, wouldn't you think twice before eating a double cheeseburger and fries? Don't you think you'd be <em>actively </em>seeking out healthy food? <br /><br />Of course you would! We all would be going for good wholesome nutritious food. <br /><br />The beauty of it is that we have a choice. We have the choice to eat for life or eat for death. It sounds a little gruesome, but it's the truth.<br /><br />Whether you've maintained a bad diet for 10 years or 10 days you can change it anytime at will. <strong>It's never too late to choose change. </strong><br /><br />If you're ready to change your ways and start re-creating a healthy, vibrant body call the studio to set up your nutrition analysis. Discover what you're doing - right and wrong, what to change, and how to change it. Call us at 314.909.9565. <br /><br />Best, <br /><br />Tim Chudy<br /><br />P.S. That sentence is from the now infamous book Body For Life by Bill Phillips. Do you have a profound nutrition sentence that sticks out in your mind? Please take just a second and share it with others in the comment section below.Fitness Together - St. Louishttp://www.blogger.com/profile/08661852715942483618noreply@blogger.com0tag:blogger.com,1999:blog-1957325362986443448.post-91833550964467888322012-03-12T13:38:00.005-07:002012-03-12T14:07:32.433-07:00Attention Golfers: 2 Steps to Becoming #1 in the World<a href="http://2.bp.blogspot.com/-33Xfalal-kA/T15ku7sSsvI/AAAAAAAAAHk/uOyrJiELRvo/s1600/rory5.png"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 126px; height: 400px;" src="http://2.bp.blogspot.com/-33Xfalal-kA/T15ku7sSsvI/AAAAAAAAAHk/uOyrJiELRvo/s400/rory5.png" border="0" alt=""id="BLOGGER_PHOTO_ID_5719119334267335410" /></a><br />If you like playing golf, you're going to like this. And if you're competitive at golf, you'll like it even more. <br /><br />You probably know Rory McIlroy is now ranked the #1 golfer in the world. His surge over the past year has been nothing less than phenomenal. <br /><br />If you're familiar with his game, then you know he's got a great swing. Jack Nicklaus has called his golf swing "the most natural motion in the game today."<br /><br />So if he has a great swing, how has he risen to such great heights? <br /><br />Do you wanna know how he's done it? <br /><br />It's just two words. <br /><br />His <strong>fitness </strong>(strength and endurance) and his <strong>flexibility</strong>.<br /><br />First, just look at his picture above. He's not the lanky teenage golfer he once was. He's taken his game AND his fitness to another level. He recently <a href="http://news.menshealth.com/rory-mcilroy-honda-classic/2012/03/05/">interviewed with Men's Health</a>, but here's what he changed. <br /><br />His girlfriend is professional tennis player Caroline Wozniacki, which happened to help his golf game . After seeing her workouts he was humbled. <em>"They work so hard. That sort of made me realize that I could probably work harder, and gave me a little bit more motivation to go in the gym and hit more balls. It’s definitely paid off."</em><br /><br />Rory began working with Lee Westwood's (#3 in the world) trainer, Steve McGregor, Ph.D. Steve basically hooked up Rory to sensors to determine where and when his muscles were firing during his swing. He discovered a lot of imbalances between his left and right sides and upper and lower body. He also had a weak core, low back, and glutes. All of those led to overcompensation in other areas. <br /><br />He focused on single leg and arm movements and put a major focus on the lower body where your true source of power lies. <br /><br /><em>"I feel like I can hit it harder without losing balance. The length of my driver hasn't increased that much but I just feel like I don't have to go after it as much to get the length."</em><br /><br />And if you think it's all exercise, you're wrong. He coupled it with healthy eating, a lot of chicken and broccoli. He ended up burning 6% of body fat. At his weight that's almost 10 pounds of fat!<br /><br />You see, most golfers focus on the wrong thing to better their game. The simple fact is, golfing is<br />less about the clubs, the type of ball you hit, your swing, course, etc... It's more about your fitness (strength and endurance) and flexibility. Both of which <a href="http://www.personaltrainingstlouis.com/personal-training-in-st-louis-consult.html">you can start improving today.</a><br /><br />Rory is a force to be reckoned with in the PGA. Although a win slipped away from him last weekend he will certainly be one to watch at Augusta.Fitness Together - St. Louishttp://www.blogger.com/profile/08661852715942483618noreply@blogger.com0tag:blogger.com,1999:blog-1957325362986443448.post-14782850407384321382012-02-07T10:56:00.000-08:002012-02-07T11:43:48.833-08:00"I want to burn calories and build muscle. Please help!"Got this email from a lady "at her wits end":<br /><br /><em>I read your article in the January newsletter and<br />I’m really hoping that you can point me in the<br />right direction. I had lap band surgery in Dec<br />2009 with very little success. I originally lost<br />about 40lbs from my surgery to August of 2010. I<br />went from 293 down to 256 and hit a wall. Slowly<br />the weight started to return and my metabolism<br />slowed down drastically. I am now back up to 269<br />and at my wits end! I am very frustrated and<br />disappointed in myself. I honestly don’t know<br />where to start or how to get back on track.<br />My husband and I recently got a Y membership and<br />I’m excited about it, but I still don’t know where<br />to begin. I want to focus on burning the calories<br />and hopefully increasing muscle mass.<br /><br />Could you please help me map out a plan to get<br />back on track??? Also, is it worth restarting some<br />sort of protein shake/supplement? I was on those<br />for a few months after my surgery and it seemed to<br />help, but now, I’m not so sure.<br /><br />Thank you so much for listening and please respond<br />at your convenience.<br /><br />Erica</em><br /><br /><strong>My reply:</strong><br /><br />Erica,<br /><br />First, thanks for your question. Being at your<br />"wits end" sounds terrible and I'll do whatever I can to help. But it sounds like you're ready to move forward. And that's an important first step.<br /><br />It sounds like after your surgery you failed to do<br />one major thing... change your behaviors.<br /><br />You see, whether it's lap band, HCG, PX90, or any<br />other fix, you not only have to change your<br />attitudes, but your behaviors too.<br /><br />No one has ever called me without good intent. The<br />intent is <em>always </em>there. But it's after your<br />intent when things fall short.<br /><br />And likely why you've gained back most of your<br />weight.<br /><br />If you do not establish new and permanent<br />behaviors you will slowly start to slide back. Part<br />of our successful 'secret sauce' here at Fitness Together<br />is accountability and support.<br /><br />You cannot fail with your intent to lose weight<br />combined with our structured program,<br />accountability to that program, and the support<br />along the way.<br /><br />Surgery, diets, fitness dvd's, and the worst of<br />all, home exercise equipment all fall short with<br />behavior modification.<br /><br />===end email===<br /><br /><br />I can tell you with certainty that buying a<br />treadmill will NOT turn you into a runner. (But it<br />makes a great drying rack for your clothes!:-)<br /><br />When you're looking to lose weight, get in shape,<br />feel better, or whatever your goal is, make sure<br />your solution will help change your <em>behaviors</em><br />and then support you with those changes. You can <br />accomplish both <a href="http://www.personaltrainingstlouis.com/personal-training-in-st-louis-consult.html">here</a>. <br /><br />To your fitness and weight loss success,<br /><br />Tim Chudy<br />Fitness TogetherFitness Together - St. Louishttp://www.blogger.com/profile/08661852715942483618noreply@blogger.com0tag:blogger.com,1999:blog-1957325362986443448.post-90598161072082831152012-01-23T07:27:00.000-08:002012-01-23T07:42:08.691-08:00Contrary to popular belief...Contrary to popular belief the busiest time of<br />year for us here at Fitness Together is NOT<br />January 1st.<br /><br />That mad New Year rush happens at big box gyms.<br /><br />Starting today, January 23rd, however, is our<br />busiest time.<br /><br />Why?<br /><br />Because once people realize a gym cannot solve<br />their weight loss and fitness problems they call<br />me.<br /><br />It takes 21 days to adopt a new habit. Since<br />roughly 80% of gym members don't actually use the<br />gym on a regular basis, they fail.<br /><br />A gym or health club lacks accountability,<br />support, and guidance.<br /><br />When most walk in to the gym they ask themselves,<br />"Now what?"<br /><br />So that "solution" quickly fails.<br /><br />The intent is there. Which is important. But it<br />lacks structure.<br /><br />This is when we come in.<br /><br />Our programs consist of the three core components<br />to weight loss and fitness results; strength<br />training, cardiovascular training and nutrition.<br />But what's more important is the accountability,<br />support, motivation, education, inspiration, and<br />customization. That's what really makes it a<br /><em>successful </em> program.<br /><br />If you started a New Year's resolution or you're<br />trying to live a healthier life, we can help.<br /><br /><a href="http://www.personaltrainingstlouis.com/st-louis-personal-training-info-pack.html">Download our info-pack </a>and <a href="http://www.personaltrainingstlouis.com/personal-training-in-st-louis-consult.html">request a complimentary<br />consultation</a>. You're not making a commitment to us<br />by doing so. Yet. But you will find out what a<br />program for YOU will look like and be able to<br />determine if it's the right fit.<br /><br />Whether you call me or not, realize you must add<br />accountability, support, and structure to your<br />program if you want results. Joining a gym or<br />buying a fitness DVD will not solve your problems.<br /><br />I hope we get the chance to help you.<br /><br />Best,<br /><br />Tim Chudy<br />Fitness Together<br /><SPAN class=skype_pnh_print_container>314.909.9565</SPAN><SPAN class=skype_pnh_container dir=ltr><SPAN class=skype_pnh_mark> begin_of_the_skype_highlighting</SPAN> <SPAN class=skype_pnh_highlighting_inactive_common dir=ltr title=Call this phone number in United States of America with Skype: +13149099565><SPAN class=skype_pnh_left_span skypeaction="skype_dropdown"> </SPAN><SPAN class=skype_pnh_dropart_span title="Skype actions" skypeaction="skype_dropdown"><SPAN class=skype_pnh_dropart_flag_span style="BACKGROUND-POSITION: -4499px 1px" skypeaction="skype_dropdown"> </SPAN> </SPAN><SPAN class=skype_pnh_textarea_span><SPAN class=skype_pnh_text_span> 314.909.9565</SPAN></SPAN><SPAN class=skype_pnh_right_span> </SPAN></SPAN> <SPAN class=skype_pnh_mark>end_of_the_skype_highlighting</SPAN></SPAN><br /><br />P.S. Great games yesterday. I'm pulling for Eli's<br />second Super Bowl win!<br /><br />P.P.S. There's no risk and no obligation to your<br />consultation. All I ask is you <a href="http://www.personaltrainingstlouis.com/personal-training-in-st-louis-consult.html"><strong><em>investigate, then decide</em></strong>. </a>Fitness Together - St. Louishttp://www.blogger.com/profile/08661852715942483618noreply@blogger.com0tag:blogger.com,1999:blog-1957325362986443448.post-41096892724293785532012-01-11T08:17:00.000-08:002012-01-12T07:02:09.937-08:0010 Weight Loss Strategies That Work<a href="http://4.bp.blogspot.com/-FchGdRF7fww/Tw25xHPMedI/AAAAAAAAAGc/8AHHpCyJ-vY/s1600/woman-weight-loss-progression.jpg"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 200px; height: 148px;" src="http://4.bp.blogspot.com/-FchGdRF7fww/Tw25xHPMedI/AAAAAAAAAGc/8AHHpCyJ-vY/s200/woman-weight-loss-progression.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5696413357101054418" /></a><br />Researchers at the University of Pittsburgh and<br />the University of Colorado set out to determine<br />what lifestyle changes were needed to lose weight<br />AND keep it off. They began an on-going study<br />called the National Weight Control Registry(www.nwcr.ws).<br /><br />This registry does not list all of their test<br />subjects. In order to make it you had to lose over<br />30 pounds AND keep it off for a year. So they did<br />a good job qualifying success.<br /><br />What they found was intersting.<br /><br />And the numbers they compiled don't lie.<br /><br />The findings are listed into 10 lifestyle changes. <br /><br />Here are the 10 habits of these successful weight<br />losers:<br /><br />1. 98 percent of registry participants reported<br />that they <strong>modified their food intake in some way<br />to lose weight</strong>. Ok, kinda obvious. But you must<br />change your eating habits in some way (i.e. fewer<br />calories) to lose weight.<br /><br />2. Most registry members reported <strong>consuming less<br />high-fat dense food groups and more low-fat dense<br />food groups</strong> resulting in a lower daily calorie<br />intake and greater weight loss. Eat lighter and<br />cleaner. Stay away from fried, high fat foods and<br />eat more fresh fruits and veggies.<br /><br />3. 94 percent of registry participants reported<br /><strong>increasing their physical activity</strong>. Again, kinda<br />obvious. More out, less in.<br /><br />4. 90 percent reported <strong>exercising, on average,<br />about one hour per day</strong>. Note the difference of<br />activity and exercise. Yesterday a client ran 1<br />mile and also played in a basketball game. She<br />asked if the game counted for cardio. I said no.<br />Walking your kids around the block, golfing and<br />gardening are all activity. But exercise is<br />strength and cardio training. There IS a<br />difference.<br /><br />5. 78 percent reported <strong>eating breakfast daily</strong>.<br />I'll venture to say they didn't eat donuts.<br /><br />6. 75 percent of registry participants reported<br /><strong>weighing themselves at least once a week</strong>. The<br />interval can and should vary, but measurment of<br />progress is essential. It helps you stay<br />accountable and also provides motivation, which fuels your efforts.<br /><br />7. 62 percent <strong>watched TV less than 10 hours/week</strong>.<br />More TV means a more sedentary lifestyle. Do you<br />know how much TV you watch? Try tracking it. I bet<br />you'd be surprised.<br /><br />8. 42% of the sample reported that <strong>maintaining<br />their weight loss was less difficult than losing<br />weight</strong>. This is VERY IMPORTANT. Because I see this<br />mistake all the time.<br /><br />In the beginning, when you're trying to lose<br />weight, you CANNOT afford to cheat. You MUST<br />remain committed to your program and keep the 'dial turned up'. <em>Then</em>, once you've reached your goal you can afford to cheat here and there. If you start to backslide you simply 'turn the dial back up.'<br /><br />9. Nearly all registry members stated that <strong>weight<br />loss led to improvements in their level of energy,<br />physical mobility, general mood, self-confidence,<br />and physical health</strong>. I won't begin to list the<br />benefits of losing weight and getting in shape. You're smart, and I'm sure you know there are TONS of them. Life is better when you <em>look good and feel good </em>about yourself.<br /><br />10. For those who did regain weight, <strong>weight regain<br />was due, at least in part, to failure to maintain<br />behavior changes</strong>. This clearly tells us "diets"<br />don't work. If you don't continue to pay attention<br />to your health and fitness you will backslide.<br /><br /><br />There's a lot of wisdom in these 10 strategies. <br /><br />In the book <em>Switch </em>by Dan and Chip Heath, they<br />discuss how one guy solved a major<br />malnutrition problem in Vietnam back in the 90s. He did so by looking at the "bright spots" of other villages without the problem.<br /><br />He didn't try to solve all of the other underlying problems; poor sanitation, rampant poverty, ignorance to nutrition, etc... He looked to the villages that did not have any malnourishment problems and followed their success.<br /><br />You can learn a lot by finding the "bright spots"<br />and then implement them in your own life.<br /><br />Stop trying to find more time - you'll never have it. Stop trying to set aside enough money - you'll never have it. Stop trying to fix other problems and issues. Make a few changes that other successful people have done and lose the weight. <br /><br />In addition to the weight loss registry mentioned<br />above our very own <a href="http://www.personaltrainingstlouis.com/fitness-together-st-louis-success-stories.html">Fitness Together clients</a>, maybe<br />some of them your neighbors, are another place to<br />find bright spots. <br /><br />Jan just joined the FT family and starts her training program tomorrow. She said her friend of the same age lost a lot of weight last year. "And if she can do it, by golly I can do it!"<br /><br />Sometimes we need to see the possiblities. We need<br />the motivation and inspiration of others that have<br />gone before us.<br /><br />I hope the findings from 5,000 successful weight loss subjects and that of your very own <a href="http://www.personaltrainingstlouis.com/fitness-together-st-louis-success-stories.html">neighbors </a>motivates you to create change in your own life. <br /><br />To your weight loss success, <br /><br />Tim Chudy<br /><br />P.S. So maybe you didn't start fresh on January 1st. Big deal. It's never too late to get started. Jan, whom I mentioned earlier consulted with me 2 years ago! And she's just now starting. It's <em>your </em>time. <a href="http://www.personaltrainingstlouis.com/personal-training-in-st-louis-consult.html">Schedule your consultation now</a>.Fitness Together - St. Louishttp://www.blogger.com/profile/08661852715942483618noreply@blogger.com0tag:blogger.com,1999:blog-1957325362986443448.post-57427515533210271742011-12-28T07:30:00.000-08:002011-12-28T07:34:24.727-08:006 Tips To Making A Successful New Year's ResolutionIt’s that time of year!<br /><br />Time to take an honest assessment of where you are<br />in life, and decide what you’d like to achieve<br />in the upcoming year.<br /><br />It’s a sad fact that the majority of folks NEVER<br />see those resolutions come to fruition. That’s<br />why today, I’d like to share with you a few tips<br />that will help you stick with your resolutions, no<br />matter what - creating a NEW YOU in 2012!<br /><br />The major reason people don’t follow through on<br />their resolutions is FEAR. Change is scary, and<br />committing to change is a scary endeavor. But<br />follow these tips and you should be able to nip<br />fear in the bud and actually accomplish what you<br />set out to achieve in 2012!<br /><br /><br /><strong>Get Serious </strong>- If you make "another resolution"<br />it's going to be just that, another resolution.<br />Make a resolution because you want to change<br />something. Don’t do it because everyone else is or<br />because you feel like you have to. Get serious<br />with yourself and do it because you want to.<br /><br /><br /><strong>Chunk It Down </strong>- However big your resolution is,<br />chunk it down into bite size pieces. Let’s say you<br />want to lose 80 pounds this year. Chunk that down<br />into a smaller increment. Try losing 15 pounds in<br />the first 2 months. Or if you want to improve your<br />relationships focus on one at a time. This way<br />you’ll build momentum and have a higher rate of<br />success.<br /><br /><strong>Relax </strong>- You're setting a resolution to make this<br />year better than the last. Don't put yourself on a<br />tight rope with no net. If you fail with your<br />resolution you won’t be any worse off than where<br />you stand today. Take a deep breath and keep it in<br />perspective.<br /><br /><strong>Have Fun </strong>- Yes, this is very important. Think of<br />something you hate. It could be doing laundry,<br />cleaning toilets, or even running on a treadmill.<br />Now picture yourself doing that <em>every </em> day. It's<br />terrible! You wouldn't last. The more fun you can<br />build into your resolution the easier it will be.<br /><br /><br /><strong>Research </strong>- You gotta do your homework. Talk to<br />your friends. Find out what they're doing. Find<br />out what they've done. Were they successful? Talk to your doctor, a personal trainer, a financial advisor, etc... Get on the internet, read some books or magazines. Get the info you need to make your resolution work this year.<br /><br /><br /><strong>Get Help </strong>- You can never have enough help. And you<br />should never be afraid to ask for help. It’s what<br />smart people do. Telling yourself your resolution<br />and going it alone is a recipe for failure. Ask<br />the right questions to the right people and you’ll<br />be a leg up.<br /><br /><br />Resolutions are tough. But do not be afraid. If<br />you’ve failed in the past, try and learn from what<br />you did wrong and make the necessary changes.<br /><br />Remember that nothing happens without action.<br />Action, no matter how small, will help give you<br />the momentum you need. And once you’ve started<br />taking action, you’ll have a better understanding<br />of what you need to do to get to your final<br />destination.<br /><br />So this year, set some resolutions... and follow<br />through until you’ve achieved them!<br /><br />Happy 2012, <br />Tim Chudy<br /><br />P.S. If you take my tips seriously and seek help, <br />please call me, 314.909.9565. I'd love to help you be successful<br />this coming year.Fitness Together - St. Louishttp://www.blogger.com/profile/08661852715942483618noreply@blogger.com0