I hope you enjoyed your Thanksgiving holiday. By now you’ve made it through the leftovers. But the holiday parties are already on the horizon. So your 7th fitness success tip will help you stick to your program while still having some holiday fun!
Prepare and Plan for the Holidays
No one can avoid all of the holiday parties this time of year. The average person probably goes to four or five. If you’re not careful, those parties can derail you from your fitness and nutrition plan. And quick.
So you must prepare and plan for the parties.
If you know your office party is this coming Friday make plans to workout the day of and the day after your party. In addition to the added exercise you can also adjust your calories throughout the day. If your party is during lunchtime, plan to have a lighter dinner that night. And vice versa.
If you incorporate a cheat day within your nutrition plan have it fall on the day of the party. Also, at a party stick to the bowl of nuts. They’re better than all the cakes and sweet stuff and fill you up faster. Alternate an alcoholic drink with water or club soda. Often times having something to sip on is all that’s needed.
Sticking to these tips will help you stay ‘on the wagon’ and get through your holiday parties. It’s easy to fall off and over indulge. But come New Year’s it will only be harder to get back on track.
If you would like a tip sheet I put together, “The Holiday Season….Must You Gain Weight?” 10 Tips to keep you on track through the holidays without turning into a miserable scrooge email me with ‘Holiday Tips’ in the subject line. I’ll send it out to you immediately so you can reference before each holiday party!
To your fitness success,
Tim Chudy
Thursday, December 4, 2008
Thursday, November 20, 2008
12 Tips To Your Fitness Success - #6
We’re half way there! Have you been following the tips and keeping up with your workouts and nutrition? If not, it’s never too late! You still have time to get moving before the holidays really set in. So here’s your sixth tip:
Supplement your diet to fill in voids and avoid pitfalls.
Of all the components to our program I hate talking about this one the most. But it’s probably the one I believe in the most.
Why do I hate talking about it so much? Well, simple really. There’s a lot of health and fitness junk out there. From whiz-bang machines to pills and potions, some of it is flat out ridiculous. And supplementation comes in at the top. The term ‘snake oil salesman’ exists for a reason.
But I assure you that you can trust me. I don’t push fat burning pills. I don’t push untested crap-in-jar. But I do address supplementation. And the reason why is because our diets today are not what they once were.
You may remember my 102 year old Uncle Joe from the newsletter (if you’re not receiving our monthly Richly Rewarding Living Newsletter, sign up here.) Well, he didn’t have to supplement his diet. And that’s for a few reasons. The amount of processed foods back then was few and far between. And even so, the processed stuff of today pales in comparison to the stuff back then. But further, our diets today are very different than diets from 50 years ago.
Today, more than ever, supplementation is critical. And a hundred times more so if you are trying to lose weight and get in shape. Roughly 3% of the American population is getting complete nutrition from their diets. I’d venture to say that’s a liberal estimation. And a portion of those people probably have personal chefs!
As you read in your last tip, time is a big factor preventing us from eating properly. The food industry also plays into that too. This is exactly why we have our clients supplement with foundational products. A multivitamin/mineral supplement, meal replacement bars and shakes, and a post workout recovery shake. I emphasize the word foundational because these are taken in addition to a sound meal plan to achieve supportive, foundational nutrition. Remember, supplements should do just that, supplement the diet. I would never recommend replacing food all together.
If you would like more information on this topic (I know it’s somewhat controversial and quite touchy) or if you would like some nutritional guidance, send me an email with your questions to timchudy@fitnesstogether.com. I look forward to hearing from you.
To your fitness success,
Tim Chudy
Fitness Together
P.S. If you would like more help with your supportive nutrition plan you can request a complimentary Nutrition Consultation here. Our 12 week customized nutrition plan will help you reach your goals once and for all!
Supplement your diet to fill in voids and avoid pitfalls.
Of all the components to our program I hate talking about this one the most. But it’s probably the one I believe in the most.
Why do I hate talking about it so much? Well, simple really. There’s a lot of health and fitness junk out there. From whiz-bang machines to pills and potions, some of it is flat out ridiculous. And supplementation comes in at the top. The term ‘snake oil salesman’ exists for a reason.
But I assure you that you can trust me. I don’t push fat burning pills. I don’t push untested crap-in-jar. But I do address supplementation. And the reason why is because our diets today are not what they once were.
You may remember my 102 year old Uncle Joe from the newsletter (if you’re not receiving our monthly Richly Rewarding Living Newsletter, sign up here.) Well, he didn’t have to supplement his diet. And that’s for a few reasons. The amount of processed foods back then was few and far between. And even so, the processed stuff of today pales in comparison to the stuff back then. But further, our diets today are very different than diets from 50 years ago.
Today, more than ever, supplementation is critical. And a hundred times more so if you are trying to lose weight and get in shape. Roughly 3% of the American population is getting complete nutrition from their diets. I’d venture to say that’s a liberal estimation. And a portion of those people probably have personal chefs!
As you read in your last tip, time is a big factor preventing us from eating properly. The food industry also plays into that too. This is exactly why we have our clients supplement with foundational products. A multivitamin/mineral supplement, meal replacement bars and shakes, and a post workout recovery shake. I emphasize the word foundational because these are taken in addition to a sound meal plan to achieve supportive, foundational nutrition. Remember, supplements should do just that, supplement the diet. I would never recommend replacing food all together.
If you would like more information on this topic (I know it’s somewhat controversial and quite touchy) or if you would like some nutritional guidance, send me an email with your questions to timchudy@fitnesstogether.com. I look forward to hearing from you.
To your fitness success,
Tim Chudy
Fitness Together
P.S. If you would like more help with your supportive nutrition plan you can request a complimentary Nutrition Consultation here. Our 12 week customized nutrition plan will help you reach your goals once and for all!
Thursday, November 13, 2008
12 Tips To Your Fitness Success - #5
Here’s your fifth fitness success tip:
If you’re like most of the people I talk to, you probably have very little time. Between work, family, this and that, and life in general, you’re running crazy. If this resembles your schedule it’s even more of a reason for you to practice proper nutrition.
Your fifth fitness success tip is On-the-Go tips and tidbits. Some of these are little things you can do for a BIG impact. These will help you stay on track a little better.
• ALWAYS keep a balanced snack bar in your purse, briefcase, car, or desk. Make sure to get the kind that won’t melt.
• Pre-bake or grill a few chicken breasts at the beginning of the week. This way you have a quick grilled chicken sandwich throughout the week.
• When you eat out immediately put half of your meal in a TO-GO box. You just saved yourself from overeating and now have lunch for tomorrow.
• Buy individually packaged (or package them yourself) nuts and/or seeds. This is a great on the go snack keeping your meals balance. Don’t eat straight from the jar. This is the easiest way to consuming extra calories.
• Use meal replacement shakes in place of breakfast when you don’t have time to prepare and eat a meal. Our clients enjoy Cinch bars and shakes.
Our world today moves. And fast. To keep up and keep fit you MUST be prepared. These are a few tips to keep you on track when time is not on your side.
To your fitness success,
Tim Chudy
Fitness Together
P.S. If you would like more help with your supportive nutrition plan you can request a complimentary Nutrition Consultation here. Our 12 week customized nutrition plan will help you reach your goals once and for all!
If you’re like most of the people I talk to, you probably have very little time. Between work, family, this and that, and life in general, you’re running crazy. If this resembles your schedule it’s even more of a reason for you to practice proper nutrition.
Your fifth fitness success tip is On-the-Go tips and tidbits. Some of these are little things you can do for a BIG impact. These will help you stay on track a little better.
• ALWAYS keep a balanced snack bar in your purse, briefcase, car, or desk. Make sure to get the kind that won’t melt.
• Pre-bake or grill a few chicken breasts at the beginning of the week. This way you have a quick grilled chicken sandwich throughout the week.
• When you eat out immediately put half of your meal in a TO-GO box. You just saved yourself from overeating and now have lunch for tomorrow.
• Buy individually packaged (or package them yourself) nuts and/or seeds. This is a great on the go snack keeping your meals balance. Don’t eat straight from the jar. This is the easiest way to consuming extra calories.
• Use meal replacement shakes in place of breakfast when you don’t have time to prepare and eat a meal. Our clients enjoy Cinch bars and shakes.
Our world today moves. And fast. To keep up and keep fit you MUST be prepared. These are a few tips to keep you on track when time is not on your side.
To your fitness success,
Tim Chudy
Fitness Together
P.S. If you would like more help with your supportive nutrition plan you can request a complimentary Nutrition Consultation here. Our 12 week customized nutrition plan will help you reach your goals once and for all!
Thursday, November 6, 2008
12 Tips To Your Fitness Success - #4
Here’s your fourth fitness success tip:
If you’ve been reading my emails for any length of time you know I’m always preaching about supportive nutrition. I admit that can be a bit nebulous. So let’s talk about what supportive nutrition is.
Part of supportive nutrition is eating more throughout the day. Yes, you can actually eat more!
By now you’ve heard of eating smaller meals throughout the day. The science and logic behind this makes complete sense. By eating smaller meals throughout the day you’re less likely to overeat, you provide yourself with more energy, and you avoid inconsistent eating patterns.
Here’s a typical diet. Maybe it’s like yours…
John’s average day looks something like this:
Skips breakfast, eats a soup and sandwich at Bread Co. for lunch, and then goes home and eats a big dinner his wife cooks later that evening. This is a common occurrence among many parents and professionals that are strapped for time. But here’s the problem; when John does this, his blood sugar is way out of control. It goes up and down, up and down and maintains little to no consistency. When this is happens insulin becomes imbalanced (if this goes on long enough he will eventually develop Type II diabetes) and this causes the body to crave fat and sugar. Have you ever walked in the door from work and been so hungry you can’t see straight? And all you want to do is EAT! You can’t think and have little patience for anyone or anything in your way. So all you do is grab whatever’s in the fridge. Typically something sugary or salty to satisfy your starvation. That my friend is erratic blood sugar at work. In this state it’s virtually impossible to lose any weight. And then the cycle starts all over.
That is a potentially dangerous, but definitely vicious cycle. And one that will not get you results.
Not only is smaller more frequent meals important, but BALANCE is the key. A proper balance of proteins, carbs, fat, and fiber is needed at EVERY meal. Whether it’s a full meal or a small snack. Eating an apple is not a balanced meal. An apple is good for you just as all fruit is. But it has the same effect on your body as eating some candy. With each meal you want to eat a balance of proteins, carbs, fats, and fiber. Do this and you’ll be on your way to successful, supportive nutrition.
To your fitness success,
Tim Chudy
Fitness Together
P.S. If you would like more help with your supportive nutrition plan you can request a complimentary Nutrition Consultation here. Our 12 week customized nutrition plan will help you reach your goals once and for all!
If you’ve been reading my emails for any length of time you know I’m always preaching about supportive nutrition. I admit that can be a bit nebulous. So let’s talk about what supportive nutrition is.
Part of supportive nutrition is eating more throughout the day. Yes, you can actually eat more!
By now you’ve heard of eating smaller meals throughout the day. The science and logic behind this makes complete sense. By eating smaller meals throughout the day you’re less likely to overeat, you provide yourself with more energy, and you avoid inconsistent eating patterns.
Here’s a typical diet. Maybe it’s like yours…
John’s average day looks something like this:
Skips breakfast, eats a soup and sandwich at Bread Co. for lunch, and then goes home and eats a big dinner his wife cooks later that evening. This is a common occurrence among many parents and professionals that are strapped for time. But here’s the problem; when John does this, his blood sugar is way out of control. It goes up and down, up and down and maintains little to no consistency. When this is happens insulin becomes imbalanced (if this goes on long enough he will eventually develop Type II diabetes) and this causes the body to crave fat and sugar. Have you ever walked in the door from work and been so hungry you can’t see straight? And all you want to do is EAT! You can’t think and have little patience for anyone or anything in your way. So all you do is grab whatever’s in the fridge. Typically something sugary or salty to satisfy your starvation. That my friend is erratic blood sugar at work. In this state it’s virtually impossible to lose any weight. And then the cycle starts all over.
That is a potentially dangerous, but definitely vicious cycle. And one that will not get you results.
Not only is smaller more frequent meals important, but BALANCE is the key. A proper balance of proteins, carbs, fat, and fiber is needed at EVERY meal. Whether it’s a full meal or a small snack. Eating an apple is not a balanced meal. An apple is good for you just as all fruit is. But it has the same effect on your body as eating some candy. With each meal you want to eat a balance of proteins, carbs, fats, and fiber. Do this and you’ll be on your way to successful, supportive nutrition.
To your fitness success,
Tim Chudy
Fitness Together
P.S. If you would like more help with your supportive nutrition plan you can request a complimentary Nutrition Consultation here. Our 12 week customized nutrition plan will help you reach your goals once and for all!
Thursday, October 30, 2008
12 Tips to Your Fitness Success - #3
Here’s your third tip to fitness success before 2009 rings in. And this one is a BIGGY.
In fact, if there is a secret…if there is a ‘magic’ bullet, this is it. That’s how important this tip is to your health and fitness success.
But it is almost ALWAYS overlooked!
This one tip will help you firm up, tone and tighten muscles, increase metabolism, increase energy, strength bones and prevent osteoporosis, improves endurance, lowers blood pressure, increases HDL cholesterol (the good stuff), decreases risk of adult onset diabetes, improves posture, balance, and coordination, lowers heart rate and improves mood. I could probably keep going but you get the idea.
So what is this ‘secret’ tip?
Weight Training. You MUST train with weights 3-4x/week. It is crucial to your success.
And once you start weight training everything will start to take motion with your health and fitness. Changing your metabolism is one of the single most important benefits to weight training. But as I just mentioned to you there are so many more. Which is why you should start training with weights NOW!
If you’ve never trained with weights be sure to seek out a professional for help. There is proper technique and proper form to prevent injury and ensure effectiveness. And I’ve seen some baaaad injuries. Start slow. There’s no reason to overdo it on your first time out.
Incorporate all major muscles of the body, chest, back, shoulders, arms, legs, and abs. Train each muscle group 1-3x/week. There are different methods for different goals. And using a simple scale of 1-10 (10 being very, very hard) make sure you reach a 7 or 8.
I cannot stress enough how important this tip is. Do this and you’ll be on your way to fitness success in as little as 3 weeks!
To your fitness success,
Tim Chudy
Fitness Together
P.S. If you would like a weight training demonstration session, giving you all the information and instruction you need plus an immediately usable program, call me today to set up your appointment. 314.863.7799. This is normally $75 but mention this email and it’s yours F.R.E.E! But call me soon, this offer will expire in one week.
In fact, if there is a secret…if there is a ‘magic’ bullet, this is it. That’s how important this tip is to your health and fitness success.
But it is almost ALWAYS overlooked!
This one tip will help you firm up, tone and tighten muscles, increase metabolism, increase energy, strength bones and prevent osteoporosis, improves endurance, lowers blood pressure, increases HDL cholesterol (the good stuff), decreases risk of adult onset diabetes, improves posture, balance, and coordination, lowers heart rate and improves mood. I could probably keep going but you get the idea.
So what is this ‘secret’ tip?
Weight Training. You MUST train with weights 3-4x/week. It is crucial to your success.
And once you start weight training everything will start to take motion with your health and fitness. Changing your metabolism is one of the single most important benefits to weight training. But as I just mentioned to you there are so many more. Which is why you should start training with weights NOW!
If you’ve never trained with weights be sure to seek out a professional for help. There is proper technique and proper form to prevent injury and ensure effectiveness. And I’ve seen some baaaad injuries. Start slow. There’s no reason to overdo it on your first time out.
Incorporate all major muscles of the body, chest, back, shoulders, arms, legs, and abs. Train each muscle group 1-3x/week. There are different methods for different goals. And using a simple scale of 1-10 (10 being very, very hard) make sure you reach a 7 or 8.
I cannot stress enough how important this tip is. Do this and you’ll be on your way to fitness success in as little as 3 weeks!
To your fitness success,
Tim Chudy
Fitness Together
P.S. If you would like a weight training demonstration session, giving you all the information and instruction you need plus an immediately usable program, call me today to set up your appointment. 314.863.7799. This is normally $75 but mention this email and it’s yours F.R.E.E! But call me soon, this offer will expire in one week.
Friday, October 24, 2008
12 Tips To Your Fitness Success - #2
Last week I sent you your first tip to a fitness success. You have about 11 weeks until 2009. And I’ve got tips for you every week. Start NOW! and you’ll have a new body and a new life to ring in the New Year. Gain your momentum now so you don’t have to fight the uphill battle through the holidays.
Here’s your second tip.
Clean out the pantry!
Temptation is alive and well. If your fridge is stocked with junk, then you’ll eat junk. If you have ice cream in your freezer, guess what you’ll probably eat when you can’t sleep? And don’t tell me the left over broccoli from dinner.
There will no doubt be times that you are weak. There will be times when eating another salad will seem unbearable. There will be times when doing just one more push up will feel like the hardest thing in the world. And you know what? That’s ok. This isn’t an easy road.
But if you don’t take necessary steps like cleaning out your pantry, you’ll cave when the weak points hit. You must stay strong and stay focused. Temptation is a lot harder looking at 2 cartons of Ben & Jerry versus a bowl of cottage cheese.
Go clean out the pantry. Make it an activity and ask your spouse and kids to help. You’ll help detox the whole family of junk food! And you’ll set a wonderful example for the young ones.
Tonight is our first Healthy & Fit Supermarket Tour at Trader Joe’s in Des Peres. Clients had first rights. But I did have a cancellation. If you’re interested in attending call the Des Peres studio as soon as you can. I’ll give it to the first person that calls. You can find out more about it here. If you’d like to add your name to the waiting list you can fill out the form here. If there are enough people that pre-register I’ll schedule another one in the very near future.
Ok, go clean out your pantry.
To your fitness success,
Tim Chudy
Fitness Together
Here’s your second tip.
Clean out the pantry!
Temptation is alive and well. If your fridge is stocked with junk, then you’ll eat junk. If you have ice cream in your freezer, guess what you’ll probably eat when you can’t sleep? And don’t tell me the left over broccoli from dinner.
There will no doubt be times that you are weak. There will be times when eating another salad will seem unbearable. There will be times when doing just one more push up will feel like the hardest thing in the world. And you know what? That’s ok. This isn’t an easy road.
But if you don’t take necessary steps like cleaning out your pantry, you’ll cave when the weak points hit. You must stay strong and stay focused. Temptation is a lot harder looking at 2 cartons of Ben & Jerry versus a bowl of cottage cheese.
Go clean out the pantry. Make it an activity and ask your spouse and kids to help. You’ll help detox the whole family of junk food! And you’ll set a wonderful example for the young ones.
Tonight is our first Healthy & Fit Supermarket Tour at Trader Joe’s in Des Peres. Clients had first rights. But I did have a cancellation. If you’re interested in attending call the Des Peres studio as soon as you can. I’ll give it to the first person that calls. You can find out more about it here. If you’d like to add your name to the waiting list you can fill out the form here. If there are enough people that pre-register I’ll schedule another one in the very near future.
Ok, go clean out your pantry.
To your fitness success,
Tim Chudy
Fitness Together
12 Tips To Your Success
NOTE: I sent this email out and forgot to post it to this blog. Oops! So note the time difference.
There’s about 12 weeks until 2009 rings in. That is just enough time to get SERIOUS results with your health and fitness program and reclaim your body. As we move closer and closer to the holidays temptation will soon set in. To help you stay on track I’m going to give you a tip every week to help you stay the course and once and for all lose weight, get in shape, and look and feel better than ever!
A Quick Client Story
Bobby just began training with us. He said over the past 8 years he’s really fallen out of shape. He doesn’t feel good anymore. He overeats at night and goes to bed not feeling well and then wakes up not feeling well. He doesn’t like the way he looks standing in front of the mirror. But he’s determined to get back to where he was. He’s committed to changing his lifestyle, habits, and decisions. He’ll do very well. In just his first week he’s progressed in his abilities and even his strength.
So, where are you? Are you feeling poorly about your health? Are you unhappy when looking in the mirror? If so, then take action NOW and get a jumpstart on your health and fitness before the holidays. If you’re not already exercising, don’t continue to put this off. You can’t wait till things are ‘just right’. Because guess what? They never will be.
There’s a Chinese proverb that says, “Every journey starts with the first step.” Don’t overwhelm yourself. That’s all you have to do today. Take one step. Don’t think about the journey. Just take a step. So let’s get going. Here’s your first tip:
High Intensity Cardio Training
Stop the loooong, sloooow booooring cardio. I assume your time is precious. So don’t continue to waste those precious hours on the treadmill. Let’s get efficient! Begin your cardio with high intensity bouts of exercise. Sprint (this can be any form of exercise, not necessarily walking or running) for a brief period of time followed by a recovery period at medium intensity for a longer period. Then, go back to the sprint and follow it with the recovery. Do this 3 to 5 times for a total of 20-30 minutes.
This way you’ll burn more sugar during the workout. And what’s even better is when a high intensity burst of exercise is performed, the body burns more fat and calories after the workout. This effect can last from 16-48 hours! That’s some serious after burn. Low or moderate intensity exercise has no after burn effect.
Another important aspect of this type of exercise is the hormonal balance that it creates. Low to moderate intensity exercise produces cortisol, which can lead to a catabolic (muscle burning) state. High intensity exercise does this as well, but does so along with growth hormone and testosterone, enhancing fat burning, leading to an anabolic (muscle building) state. Studies have shown the high intensity method to be more effective at burning fat and maintaining, or building, muscle than long duration, lower intensity aerobic workouts. Awesome! Exactly what you want to have happen for a long, lean and toned look. You can read more about this on a post in August comparing Olympic sprinters to Olympic distance runners.
There’s your first tip for your first step. If you’re already exercising make a slight modification to start improving your results.
Keep focused. Stay determined. Make the commitment to yourself and don’t let anything get in the way. I know you can do it!
To your fitness success,
Tim
P.S. If you would like help with your fitness and nutrition program we’re here for you. Request a complimentary consultation here. Not ready? No problem. You can download our complete infopack on all of our services here.
There’s about 12 weeks until 2009 rings in. That is just enough time to get SERIOUS results with your health and fitness program and reclaim your body. As we move closer and closer to the holidays temptation will soon set in. To help you stay on track I’m going to give you a tip every week to help you stay the course and once and for all lose weight, get in shape, and look and feel better than ever!
A Quick Client Story
Bobby just began training with us. He said over the past 8 years he’s really fallen out of shape. He doesn’t feel good anymore. He overeats at night and goes to bed not feeling well and then wakes up not feeling well. He doesn’t like the way he looks standing in front of the mirror. But he’s determined to get back to where he was. He’s committed to changing his lifestyle, habits, and decisions. He’ll do very well. In just his first week he’s progressed in his abilities and even his strength.
So, where are you? Are you feeling poorly about your health? Are you unhappy when looking in the mirror? If so, then take action NOW and get a jumpstart on your health and fitness before the holidays. If you’re not already exercising, don’t continue to put this off. You can’t wait till things are ‘just right’. Because guess what? They never will be.
There’s a Chinese proverb that says, “Every journey starts with the first step.” Don’t overwhelm yourself. That’s all you have to do today. Take one step. Don’t think about the journey. Just take a step. So let’s get going. Here’s your first tip:
High Intensity Cardio Training
Stop the loooong, sloooow booooring cardio. I assume your time is precious. So don’t continue to waste those precious hours on the treadmill. Let’s get efficient! Begin your cardio with high intensity bouts of exercise. Sprint (this can be any form of exercise, not necessarily walking or running) for a brief period of time followed by a recovery period at medium intensity for a longer period. Then, go back to the sprint and follow it with the recovery. Do this 3 to 5 times for a total of 20-30 minutes.
This way you’ll burn more sugar during the workout. And what’s even better is when a high intensity burst of exercise is performed, the body burns more fat and calories after the workout. This effect can last from 16-48 hours! That’s some serious after burn. Low or moderate intensity exercise has no after burn effect.
Another important aspect of this type of exercise is the hormonal balance that it creates. Low to moderate intensity exercise produces cortisol, which can lead to a catabolic (muscle burning) state. High intensity exercise does this as well, but does so along with growth hormone and testosterone, enhancing fat burning, leading to an anabolic (muscle building) state. Studies have shown the high intensity method to be more effective at burning fat and maintaining, or building, muscle than long duration, lower intensity aerobic workouts. Awesome! Exactly what you want to have happen for a long, lean and toned look. You can read more about this on a post in August comparing Olympic sprinters to Olympic distance runners.
There’s your first tip for your first step. If you’re already exercising make a slight modification to start improving your results.
Keep focused. Stay determined. Make the commitment to yourself and don’t let anything get in the way. I know you can do it!
To your fitness success,
Tim
P.S. If you would like help with your fitness and nutrition program we’re here for you. Request a complimentary consultation here. Not ready? No problem. You can download our complete infopack on all of our services here.
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