An Awesome Weight Loss Strategy You Have Access To Right Now (But Don't Even Know It!)

I want to share an awesome weight loss strategy with you today. You can use it immediately since you already have access to it.

This isn't a workout strategy or something to add or subtract from your diet.

What is this weight loss strategy I'm talking about?

It's social pressure. Specifically social-networking pressure.

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.

Basically, when you put yourself on the line, you will respond.

Let me give you a real life example...

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)

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)

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)

Here's the power in this...

#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.

#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.

#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.

The bottom line... social pressure solidifies your commitment to change and opens the door for support from those around you. And social networking sites like Facebook make this easier than ever.

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.

But the fact that she made her goals public has dramatically increased her success rate. Great work Pam!

Now go post something to the public and achieve your goals.

To your success,

Tim Chudy
Fitness Together

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? Please "Like" us now. And suggest us to your friends and family. We really appreciate your help.

P.P.S. The FT 'Beat Your Best' Challenge starts this week. Get in the Olympic spirit and take part in the challenge. Details here or call us at the studio to register.

4 Tips To Beat The HOT Summer Heat

It's gonna get to the triple digits again today and tomorrow. The dog days of summer continue...sigh

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.

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.

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.

1. Hydrate More
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 electrolyte performance drink which rehydrates and replenishes better than water (see next tip).

2. Fuel More
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.

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 sodium and electrolyte levels during hot summer temperatures. These two elements can quickly become depleted during heat-intense and high endurance workouts.

3. Recover More
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.


4. Workout Indoors More
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.

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.

Or, if you are unable to get outside early enough before the temperatures start to spike join us for a group fitness training session or one-on-one personal training session to complement your summer outdoor activities. We keep it at a cool 69 degrees at FT!

By sticking to these 4 tips you won't have to put your fitness routine on hold when it hits 100.

Train hard and stay cool,

Tim Chudy
Fitness Together

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 website.

5 Superfoods For The Grill

If you get our newsletter (What?! You don't? Sign up now!) 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.

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!

So, the next time you're at the Farmer's Market look for these 5 superfoods:

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.

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.

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.

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.

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.

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.

Men's Health

This is National Men's Health Week. 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 wear blue for men ribbon).

But your lack of awareness for a blue ribbon is much less important than awareness of your own health. Or lack thereof.

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.

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").

Here are 8 tips to get healthy and stay healthy.

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.

==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.

==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.

==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. ;-)

==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.

==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.

==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.

==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!

==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.

Hope this helps. I hope it at least helps encourage you to tackle a few of these items.

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!

Here's to you fellas,

Tim Chudy

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.

Smoking, BPA, the Sun and now THIS Are Linked To Cancer

It 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. :-)

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.

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".

What is it? (hint: it's tough to know because you could sleep right through it.)

Sleep Apnea, the silent killer. Press release here.

Common causes of sleep apnea are:

• Excess weight
• Neck circumference - greater than 17 inches
• High blood pressure
• A narrowed airway
• Being male
• Being older - 2-3x more often in adults older than 65
• Family history
• Use of alcohol, sedatives or tranquilizers
• Smoking
• Prolonged sitting

I've said it before and I'll continue to say it, if there is a panacea, it's exercise.

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.

Get better sleep, get fit, and stay healthy.  

In other (bad) health news... 

2/3 of obese teens and 1/2 of overweight teens already have at least one risk factor for heart disease.

Teens! And heart disease! Can you believe that?

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.

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. Her program is top notch.

Age is just a number...

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 world record 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.

So there you go. Your age can't keep you from reaching the top of the world!

FYI - my previous argument that Tamae shattered was Dara Torres 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!


To your health,
Tim Chudy

A common, rare disease

I know that subject line sounds a little oxy-moronic, but hear me out.

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.

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.

The patient logically knows what the medical evidence shows - that they're blind. But the patient's brain won't acknowledge it and can thus "see".

It's basically a legitimate lie.

Isn't the brain interesting? Somehow the trauma this patient suffered from has left her blind, but the brain refuses to accept it.

That got me thinking. Aren't we all legitimate liars?

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 logical solution.

But some people still don't believe. They say (usually to themselves) "That won't work for me because..."

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.

Whatever it was, it has led them to believe it won't work. They are legitimate liars.

I can't argue whatever it was they tried didn't work. So legitimately they can say, "That won't work for me."

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.

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.

Why is that?

Well, I'll leave Anton's disease for the medical experts. (Get to work Paul.;)

But when it comes to weight loss it's usually one of two issues.

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
2. There was no support, accountability, and coaching.

Search as you may any "easy" solution likely won't work. The fact is losing weight and getting in shape is NOT easy.

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.

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.

It is NOT easy. But it is simple.

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.

I'll bet if you do some digging you'll find out some pretty interesting things about yourself.

I'm here if you need some help.

To your fitness success,
Tim Chudy

Weight Loss: The Funny and Ridiculous ;-)

Happy Friday!

I'm going to keep it light today with 2 weight loss categories.

The Funny:

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?









The Ridiculous:

This one is so ridiculous that it's almost funny. (Ok, it's not almost funny, it is funny.)

The newest weight loss fad to hit the marketplace is the K-E Diet. If you're tuned into the news it probably caught your attention.

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 explaining why a tube is running up your nose!

Seriously?!

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.

I can't imagine what's next. Maybe something with aliens.

Hope this made you smile today. Have a great weekend!

Best,
Tim Chudy
Fitness Together