I want to share with you what you and Michael Phelps have in common.
I am lovin this Olympics. And Michael Phelps is Superman. If you didn’t see it, you certainly heard about his gold medal record. He set the record by becoming the most prolific single-Games and all-time Olympic champion in history. His performance has been nothing short of amazing.
I think he really secured the record on Friday night during his 100 meter Butterfly. He won by one one-hundredth of a second! You can’t win by a smaller margin. It’s as fast as lightning strikes. And if you saw the race, you question how the heck he even won. He was behind throughout the entire race. But he out stroked Serbian Milorad Cavic in the last 3 meters.
Amazing. Absolutely amazing.
So how did he do it? I told you I'd share some insights into his training and diet. And then I’ll try and tie it back into to you and your diet.
It first begins with his God given talent. His body is perfect for swimming. He’s 6 foot 4 with a 6 foot 7 wingspan. He wears a size 14 shoe and practically has flippers for feet. He has shorter legs and a longer torso allowing great upper body range of motion and a more powerful kick in the water.
Phelps swims at least 3 miles a day. He’ll burn 4000 calories in a typical workout. His heart will pump 2 times as much blood as you and I. About 8 gallons every minute. His coach Bob Bowman trains him using hypotonic principles. This means that he’ll only be allowed to breathe at certain points. He’ll get in and out of the pool to increase endurance. Bowman also trains horses as a hobby. He said his horses would die if they trained like Phelps.
In between races Phelps will get his ear pricked to measure the lactic acid in his blood and adjust to expedite recovery. This is why they go to the cool down pool after races.
By now I imagine you’ve heard about his diet. In his words, a lot of “pizza and pasta”. Eggs, grits, French toast, chocolate chip pancakes and more for breakfast. He eats everything. But at the level he trains his metabolism is about as fast as he is in the pool. He can’t afford to not eat a lot.
And YOU are the exact same. Just not at his level.
Picture your metabolism like a campfire. You’re looking for a nice fire to heat things up. You want a constant and steady burn. You get that by putting the right amount of logs on the fire. But they also have to be the right size. If you put a dozen tree trunks on, you’ll smother it. If you put a couple of twigs on it will die out.
Your metabolism is no different. It burns just like a fire. Only calories as food are your ‘logs’. If you eat too much, your metabolism will burn out. And on the other side, if you don’t eat enough, you’re metabolism will burn out.
This is why you must eat! Smaller, balanced meals throughout the day are the key to a constant, steady burn. By the way, that constant and steady burn is taking place on the all the soft spots you have.
Build the muscle, burn the fat baby!
It’s not uncommon for someone not losing weight to lower calorie intake or stop eating all together. This is so WRONG! This can be just as bad as eating too much. Your focus should be on re-setting your metabolism. NOT just cutting calories.
All of our clients receive a report called, “Discover The Often Overlooked Secret To Ramping Up Your Metabolism, Burning Fat Like Crazy, And Getting Maximum Results In Minimum Time From Your Health And Fitness Program!” ($27 value) This explains in detail what we teach and preach. Smaller, balanced meals combined with exercise will transform your body quicker than Phelps can swim. (Ok, that’s a stretch:-) You can get this report for f-r-e-e only for the next 48 hours. Consider it a 2008 Olympic Special. Email me with '2008 Olympic Special' in the subject line. If you’d like to skip the report and request a complimentary consultation ($75 value) where we cover this in detail specific to you and your situation click here.
One more thing…
If you’re watching the Olympics I hope you’re finding some inspiration. It’s everywhere. Dara Torres, who I’ve been talking about for weeks now, nearly won the gold medal in the 50 meter free. A silver medal in her fifth Olympics at 41 years old ain’t too shabby. And the women’s marathon yesterday was won by a 38 year old Romanian. Constantina Tomescu Dita ran every mile of the 26.2 mile race under 6 minutes. Another remarkable performance by someone nearly ‘over-the-hill’. I think this just proves the cliché and comment Phelps made at his press conference; you can accomplish anything you put your mind to.
To your constant, consistent burn,
Tim
P.S. Remember to email me with '2008 Olympic Special' in the subject line for your f-r-e-e report. Or click here to request a private consultation.
Monday, August 18, 2008
Thursday, August 14, 2008
Elvis is alive, the Olympics, and Flat, Sexy Abs!
As you can see I snapped a picture of Elvis last weekend. I’m pretty sure it was him even though I was far away. You can tell me what you think:-).
I watched the Opening Ceremonies last weekend. Wow. It was unbelievable! The Chinese perfectly executed what is now considered the most impressive opening ceremony ever. I was amazed that so many people could perform in unison and with such discipline. I hope you got a chance to see it. If not, it’s definitely worth a Youtube search.
Now on to why you really opened this email… Flat, Sexy Abs!
In addition to Elvis you'll see the picture of two runners. Two very different runners. One is a long distance runner. And one is a sprinter.
Although a little extreme, which body would you rather have? Maybe neither! But I think you get my point. In order to really maximize results from your health and fitness program you MUST incorporate cardiovascular training. It is one of the three crucial components to serious results. It’s not always fun. But it will add synergy to your entire program and give you the extra oomph you need to burn that unwanted fat.
So what’s the best way to train?
Long distance or sprints?
Sprinters train with high intensity bursts for short duration periods, burning more sugar, and less fat during the workout. “Well, if high intensity burns less fat then I should run long distance to burn more fat. Right Tim?” Not so fast. No pun intended:-). If you notice sprinters body type they tend to look leaner, with more muscle and less fat. The reason for this is because when a high intensity burst of exercise is performed, the body burns more relative amounts of sugar, but burns more fat and calories after the workout. This effect can last from 16-48 hours!
Low or moderate intensity exercise has no after burn effect. “Wow! So for flat, sexy abs I should be doing high intensity exercise. Right Tim?” Yes! You got it.
But there’s even more benefit to this type of training!
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 mass than long duration, lower intensity aerobic workouts.
There’s your missing ingredient for flat, sexy abs! Combined with resistance training and good nutrition you’ll be on your way.
To your six pack,
Tim
P.S. Have you seen Michael Phelps!? The dude is absolutely amazing. If you’ve seen him perform, you’ve seen his long and lean body. The guy is ripped. I’ll be telling you more about how he trains and what he eats to achieve his physique.
Friday, August 1, 2008
What I Learned at the CIA
Hi Tim.
A couple of days ago I drove Joella to the CIA.
Not spy central in Langley. But chef central in Hyde Park. She's going to culinary school up there.
The Culinary Institute of America. They call it ‘The Culinary’.
I learned a little bit about cooking while there. On that campus, in that environment, you can’t but help it. But that’s not what I want to share with you.
I want to share with you something else I learned.
It’s called a ‘Carrot Chopping Attitude’.
Allow me to explain.
Every student must go through an externship. For 5 months they must work in the kitchen of a chef to get real world experience. So one student, we’ll call him Joe, decided to work under a world renowned chef. It was a once in a lifetime opportunity for Joe.
Joe was excited about his opportunity. But he was also very nervous. This was a BIG TIME chef. And he didn’t want to screw it up. If he excelled for the next 5 months he was a lock for any kitchen he wanted to work in.
So a little nervous showing up on the first day, the Chef came over to his station, dropped a 50 pound bag of carrots in front of him and said, “I need 50 pounds of carrots with a perfect brunoise cut!”
Now, if you’re not up to speed on your chopping terms, a brunoise cut is the smallest of cuts. It’s a little, itty-bitty cube. 1/8 x 1/8 x 1/8 of an inch. It’s tiny!
Not overly enthused Joe got to work and started chopping. And chopping. And chopping. And chopping.
Six hours later he finished the 50 pounds of carrots. He felt pretty good about it. So he presented them to the Chef.
The Chef looked at them. Inspecting them for a minute…then with a handful, throws them in the trash. “Not good enough. You can go home now.”
Joe went home a little defeated as you can imagine. He almost felt like he was dead in the water. But he woke up the next morning positive and ready for work. The Chef comes over to Joe’s station and again drops 50 pounds of carrots and says, “I need 50 pounds of carrots with a perfect brunoise cut!”
Joe gulps and prevents his jaw from dropping to the floor. He musters up some energy and says, “You got it Chef!”
So again, Joe got to work and started chopping. And chopping. And chopping. And chopping.
This time he finished the 50 pounds of carrots in five and half hours. And he felt better about his cuts this time. So he confidently presented them to the Chef.
Again the chef checks them out. Looking at them, studying them in his hand he says, “These are worse than yesterday.” And he throws them away.
Now Joe really feels beaten. And again, as you can imagine, goes home defeated.
On the third morning Joe wakes up and says to himself, “If I have to chop more carrots I will have the BEST cuts ever!” He pumps himself up and reports to the kitchen hoping he doesn't have to chop more carrots.
Sure enough the Chef comes over to Joe, drops 50 pounds of carrots in front of him and says, “I need 50 pounds of carrots with a perfect brunoise cut.”
So Joe goes to work. Chopping. And chopping. And chopping.
He finishes quicker than yesterday. Just five hours this time. And he feels even better about his cuts than yesterday. Chef comes by, looks at them closely and says, “These are the worst yet!”
Now Joe feels down and out. Thoughts of quitting of becoming a chef all together enter his mind. But with some friendly support and his burning desire to be a top chef he presses on.
This goes on for the next four days. His first full week Joe gets quicker and quicker at chopping 50 pounds of carrots. His cuts get better and better. But the Chef still says they’re not good enough.
On the eighth day the Chef comes over to him and says, “No more carrots. You’re knife skills are really good. You’re assisting me today.”
A smile beamed across Joe’s face like a kid on Christmas day. But a little confused he asks the Chef, “For the last seven days you said my cuts weren’t good enough. Why do I get to work beside you all of the sudden?”
The Chef says to Joe, “Would you like to know one of my secrets to success?”
“Yes! What is it Chef?” asks Joe.
“One of the secrets to my success is persistence. My entrées, menus, and restaurants don’t become great without persistence. And because of your attitude and persistence you get to work beside me. I now know you won’t give up. When you fail you won't go home crying. You’ll press on.”
Joe went home feeling victorious! He felt great. And more confident than ever. His hard work and persistence paid off. And he learned a BIG lesson.
I think you get the moral of the story. Hard work and persistence pays off. Always. You reap what you sow. And I hope you agree.
Chopping carrots into a brunoise cut is no fun. And sometimes, maybe all of the time, working out or eating right isn’t either. Even I can admit that. But if you consistently workout (no less than 3x/week) and eat right (5-6 smaller, balanced meals) and you put forth some effort (actually work up a sweat – walking the dog is activity, not working out) then You WILL reach your goals. You WILL get the body you want. You WILL feel good about yourself.
I keep a quote from Calvin Coolidge right in front of my desk. It reads like this…
“Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan Press On! has solved and always will solve the problems of the human race.”
Doesn’t that make you feel good!? Doesn’t that make you feel like you can accomplish anything? I love it. It empowers me. It makes me feel like I have an edge on everybody.
Because I know I’m NOT the smartest. I know I’m NOT the quickest. I know I’m NOT the strongest. But guess what? I don't have to be. Nor do you. And I’ll bet my bottom dollar that I’ll persevere longer than the other guy.
Keep this in mind as you move towards your health and fitness goals. You’re smart enough to know you can’t lose the pounds overnight. You can’t tighten and firm up those areas in a couple days. Your blood pressure and cholesterol levels won’t drop by next week.
And you will likely hit some speed bumps. If you notice in the story the Chef says, “When you fail you won't go home crying.” Not if you fail, but when you fail.
That’s why perseverance is so important. That’s why you must ‘PRESS ON’. Whether it’s 12 weeks or 12 months…YOU can do it! In July's newsletter you can read how Tom Prost is doing it. Kristi Shields is doing it. Mark, Shirley, John, Jim, Debbie, Tammy, and so many others have already DONE it. (If you're not getting the Richly Rewarding Living Newsletter sign up for free here.)
If you would like help sticking to your program or would like a coach to help support, motivate, and empower you, request a complimentary consultation here. You don’t have to go at this alone. We’re here to help!
And remember to keep a positive attitude and always, always PRESS ON!
To your perseverance,
Tim
P.S. Summer is quickly coming to an end. Camps are ending and kids are going back to school. We'll have some exciting back-to-school stuff come next month. So keep your eyes peeled!
A couple of days ago I drove Joella to the CIA.
Not spy central in Langley. But chef central in Hyde Park. She's going to culinary school up there.
The Culinary Institute of America. They call it ‘The Culinary’.
I learned a little bit about cooking while there. On that campus, in that environment, you can’t but help it. But that’s not what I want to share with you.
I want to share with you something else I learned.
It’s called a ‘Carrot Chopping Attitude’.
Allow me to explain.
Every student must go through an externship. For 5 months they must work in the kitchen of a chef to get real world experience. So one student, we’ll call him Joe, decided to work under a world renowned chef. It was a once in a lifetime opportunity for Joe.
Joe was excited about his opportunity. But he was also very nervous. This was a BIG TIME chef. And he didn’t want to screw it up. If he excelled for the next 5 months he was a lock for any kitchen he wanted to work in.
So a little nervous showing up on the first day, the Chef came over to his station, dropped a 50 pound bag of carrots in front of him and said, “I need 50 pounds of carrots with a perfect brunoise cut!”
Now, if you’re not up to speed on your chopping terms, a brunoise cut is the smallest of cuts. It’s a little, itty-bitty cube. 1/8 x 1/8 x 1/8 of an inch. It’s tiny!
Not overly enthused Joe got to work and started chopping. And chopping. And chopping. And chopping.
Six hours later he finished the 50 pounds of carrots. He felt pretty good about it. So he presented them to the Chef.
The Chef looked at them. Inspecting them for a minute…then with a handful, throws them in the trash. “Not good enough. You can go home now.”
Joe went home a little defeated as you can imagine. He almost felt like he was dead in the water. But he woke up the next morning positive and ready for work. The Chef comes over to Joe’s station and again drops 50 pounds of carrots and says, “I need 50 pounds of carrots with a perfect brunoise cut!”
Joe gulps and prevents his jaw from dropping to the floor. He musters up some energy and says, “You got it Chef!”
So again, Joe got to work and started chopping. And chopping. And chopping. And chopping.
This time he finished the 50 pounds of carrots in five and half hours. And he felt better about his cuts this time. So he confidently presented them to the Chef.
Again the chef checks them out. Looking at them, studying them in his hand he says, “These are worse than yesterday.” And he throws them away.
Now Joe really feels beaten. And again, as you can imagine, goes home defeated.
On the third morning Joe wakes up and says to himself, “If I have to chop more carrots I will have the BEST cuts ever!” He pumps himself up and reports to the kitchen hoping he doesn't have to chop more carrots.
Sure enough the Chef comes over to Joe, drops 50 pounds of carrots in front of him and says, “I need 50 pounds of carrots with a perfect brunoise cut.”
So Joe goes to work. Chopping. And chopping. And chopping.
He finishes quicker than yesterday. Just five hours this time. And he feels even better about his cuts than yesterday. Chef comes by, looks at them closely and says, “These are the worst yet!”
Now Joe feels down and out. Thoughts of quitting of becoming a chef all together enter his mind. But with some friendly support and his burning desire to be a top chef he presses on.
This goes on for the next four days. His first full week Joe gets quicker and quicker at chopping 50 pounds of carrots. His cuts get better and better. But the Chef still says they’re not good enough.
On the eighth day the Chef comes over to him and says, “No more carrots. You’re knife skills are really good. You’re assisting me today.”
A smile beamed across Joe’s face like a kid on Christmas day. But a little confused he asks the Chef, “For the last seven days you said my cuts weren’t good enough. Why do I get to work beside you all of the sudden?”
The Chef says to Joe, “Would you like to know one of my secrets to success?”
“Yes! What is it Chef?” asks Joe.
“One of the secrets to my success is persistence. My entrées, menus, and restaurants don’t become great without persistence. And because of your attitude and persistence you get to work beside me. I now know you won’t give up. When you fail you won't go home crying. You’ll press on.”
Joe went home feeling victorious! He felt great. And more confident than ever. His hard work and persistence paid off. And he learned a BIG lesson.
I think you get the moral of the story. Hard work and persistence pays off. Always. You reap what you sow. And I hope you agree.
Chopping carrots into a brunoise cut is no fun. And sometimes, maybe all of the time, working out or eating right isn’t either. Even I can admit that. But if you consistently workout (no less than 3x/week) and eat right (5-6 smaller, balanced meals) and you put forth some effort (actually work up a sweat – walking the dog is activity, not working out) then You WILL reach your goals. You WILL get the body you want. You WILL feel good about yourself.
I keep a quote from Calvin Coolidge right in front of my desk. It reads like this…
“Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan Press On! has solved and always will solve the problems of the human race.”
Doesn’t that make you feel good!? Doesn’t that make you feel like you can accomplish anything? I love it. It empowers me. It makes me feel like I have an edge on everybody.
Because I know I’m NOT the smartest. I know I’m NOT the quickest. I know I’m NOT the strongest. But guess what? I don't have to be. Nor do you. And I’ll bet my bottom dollar that I’ll persevere longer than the other guy.
Keep this in mind as you move towards your health and fitness goals. You’re smart enough to know you can’t lose the pounds overnight. You can’t tighten and firm up those areas in a couple days. Your blood pressure and cholesterol levels won’t drop by next week.
And you will likely hit some speed bumps. If you notice in the story the Chef says, “When you fail you won't go home crying.” Not if you fail, but when you fail.
That’s why perseverance is so important. That’s why you must ‘PRESS ON’. Whether it’s 12 weeks or 12 months…YOU can do it! In July's newsletter you can read how Tom Prost is doing it. Kristi Shields is doing it. Mark, Shirley, John, Jim, Debbie, Tammy, and so many others have already DONE it. (If you're not getting the Richly Rewarding Living Newsletter sign up for free here.)
If you would like help sticking to your program or would like a coach to help support, motivate, and empower you, request a complimentary consultation here. You don’t have to go at this alone. We’re here to help!
And remember to keep a positive attitude and always, always PRESS ON!
To your perseverance,
Tim
P.S. Summer is quickly coming to an end. Camps are ending and kids are going back to school. We'll have some exciting back-to-school stuff come next month. So keep your eyes peeled!
Monday, July 21, 2008
Blast From The Past
No health and fitness message today. Just a quick story.
I celebrated my 28th Birthday last Thursday. I took the day off. Didn't even step foot in the studios. It was great.
I slept in a little. Had a big breakfast - my favorite meal of the day. Took a jog to the fountains in Forest Park. Laid by the pool. And topped it all off with dinner at Niche down in Soulard with my girlfriend.
It was an awesome birthday!
When I checked my email late in the day, an old friend's name stuck out like a sore thumb among the other hundreds of emails jamming my inbox.
Omar Santos. Everyone called him Omi.
I met Omi when I lived in New York City back in 2000. I got my first job as a personal trainer at the New York Sports Club(NYSC) on Wall St. He and I went through their training orientation at the same time.
We became quick friends and since we could train at any of the 50 or so NYSC locations throughout the city, we buddied up with our own training programs. We kept in touch for a couple years after I moved back. But we haven't spoken in 5 years.
He emailed to wish me a Happy Birthday. He said it popped up in his calendar so he googled my name and found my website, www.ftladue.com. He's been living in Guam working for Deloitte and Touche for the past few years. He sent a picture of Tumon Bay where he goes for daily swims in the ocean(It's pictured above).I immediatley became jealous.
He went on...
"How's business(es) going? I'm sure you're doing really well and bringing good health and fitness into people's lives. I remember you mentioning back in NY that you always wanted to run your own fitness club. All these years later, you're doing just that and that's awesome."
A feeling of joy and a sense of accomplishment came over me. Wow! I have always known I would be teaching fitness and nutrition and I would own my own business some day.
Man... I'm livin' the dream!!
And I have you to thank for it!
Over two and half years ago I opened Fitness Together here in St. Louis. (it seems like it was just 2 1/2 months ago). And since then we've grown our FT family by the hundreds. And I'm happy that you're apart of it. The jealousy from the island picture quickly dissipated.
While I was on my jog in Forest Park, I thought about the past five years. I have come a long way. Seen good and bad times. And I'm thankful for all of them. I'm thankful to have the support of my family and friends. I'm thankful to the support of my FT Team; Apryl, Josh, Nick, Lori, Kelly, Jon, Carey, Nate, Chad, and Christen. But most of all I'm thankful to YOU. Becuase you are truly why I'm here. And me and my team will continue to coach, motivate, and support you with your health, fitness, and nutrition.
Talk to you soon.
To your health,
Tim
Monday, July 14, 2008
For Women Over 40
Today I've got proof that aging can be defied. I’ll get to that in just a minute.
But I'll warn you again - this is only for women over 40 years of age. (But I wrote this and I'm a guy and under 40:-)
Do you want to be in the best shape of your life...to be in better shape than you were in your 20's?
Do you want to know how to have the lean toned body of an athlete?
Do you want to know how to overcome any obstacle getting in your way...even a pregnancy?
Then meet Dara Torres. If you watched any of the Olympic trials you know who I'm talking about. Go watch this youtube of her here.
Dara is 41 years old and recently set a world record. She is swimming against females half her age and medaled in her first Olympics back in 1984...before some of them were born! She looks like a Greek Goddess and is now set to medal in her 5th Olympic Games!!
Here's a little background on Dara:
-- She's 41 years old - a generation
older than most of her competitors.
-- She will go the Beijing Olympics as
the oldest-ever member of the US swim team.
-- She's a mother - and still has maybe
the most impressive abs I've ever seen
on a woman.
-- She's considered to have the purest
and most efficient swimming stroke...of
any woman in the world.
-- She's medaled in four consecutive
Olympics...Beijing will be her fifth,
and she's favored to at least medal,
possibly win the 50 meter freestyle.
-- She owns 8 Olympic medals
-- She retired from swimming after 2000
Olympics in Sydney...and now she's BACK!
-- And she is amazingly fit.
Not too shabby for a 41 year old mom.
I know what you're thinking. "Sure, she's a 41 year old fit mom. But she's an Olmpic athlete. She's gotta be some sort of genetic freak."
Well, to be an Olympic athlete I admit, you do have to have some genetics and God-given talent. But the fact is she has worked her @$& off to get where she is. Listen to what she said in an interview with Women's Health:
You've trained for the Olympics in your 20s and 30s. At 40, is your body responding differently?
"It's very difficult for my body to recover after workouts now that I'm older, so we have to keep them short, which means they're extremely difficult and intense(from Tim- this is why our clients drink Physique, for post-workout recovery). It sucks. I can't sit here and say that it's been easy making this comeback. It hasn't. I mean, there are days when I feel like I'm swimming with a piano on my back and I'm going to sink."
You see. She is human. Both you and I have days where doing another squat or walking another mile seems impossible. But just like us, Dara has those days.
So how do you overcome those days? Follow Dara:
How do you keep going?
"I think about the end goal. When I feel like my body is exhausted, I focus on making my fifth Olympic team so I can push through it. They may become harder to achieve, but your dreams can't stop because you've hit a certain age or you've had a child"
Awesome!!!
Just because you're 40, 50, or 60 years old doesn't mean a damn thing. Just because you've had 2 kids and don't have the body and fitness level you once had doesn't mean didley squat.
...unless you allow it to.
Sure, it's going to take some hard work. I mean, Dara didn't get BACK to the top of her sport at 41 years old without some good, honest hard work. But how bad do you want it?
How soon were you able to get back into the pool after having Tessa?
"Tessa was put on my chest just after she was born, and I was saying, "Oh, she's so beautiful." Then the doctor came in and the first thing I asked was, "When can I work out?" He thought I was kidding. He told me I could do aerobic exercise in 6 weeks. I said, "I have a swim meet in 3 weeks!" About a week and a half after I delivered, I had to do something, so I went to the gym to work on my triceps and biceps. Then around the corner, I saw my doctor, and thought, "You've got to be kidding me!" When he spotted me, I think he just gave up. He said, "Go ahead and swim!"
What's your workout routine like now?
"I do a lot of core work, and I work out on a Swiss balance ball. I train with a coach from the Florida Panthers hockey team, and my body has completely changed. It's a very fluid type of training, which is great, since swimming is a very fluid motion. In the weight room we concentrate on equipment that works a lot of different muscles at once. As for swimming, I'm now in the pool 5 days a week from 8 to 10 a.m. And I'm in the gym for an hour and a half, 4 days a week. Two days upper body, two days lower."
Dara wants to be the best swimmer ever! Even as a 41 year old mother. She's not using either as an excuse.
I find her story truly inspiring and hope you do too. Age, kids, work, lack of motivation, etc... These things can easily bog us down and lead us to believe that getting back in shape, toning and tightening up your muscles is impossible.
But it's not! And Dara Torres is living proof that you can accomplish your goals...even as an 'over the hill' mother!
You can do it,
Tim Chudy
P.S. Dara's journey back to the top has not been easy. Even she feels like she has a piano on her back at times. But she is still taking ALL the necessary steps to get back in shape. Core, weights, swimming, and she didn't touch on her diet but I assure you it's spot on. Her program resembles a lot of what we do here at Fitness Togther. If you would like more information on our 5 step system to getting your body back request a consultation. Or if you're not quite there yet request our infopack.
But I'll warn you again - this is only for women over 40 years of age. (But I wrote this and I'm a guy and under 40:-)
Do you want to be in the best shape of your life...to be in better shape than you were in your 20's?
Do you want to know how to have the lean toned body of an athlete?
Do you want to know how to overcome any obstacle getting in your way...even a pregnancy?
Then meet Dara Torres. If you watched any of the Olympic trials you know who I'm talking about. Go watch this youtube of her here.
Dara is 41 years old and recently set a world record. She is swimming against females half her age and medaled in her first Olympics back in 1984...before some of them were born! She looks like a Greek Goddess and is now set to medal in her 5th Olympic Games!!
Here's a little background on Dara:
-- She's 41 years old - a generation
older than most of her competitors.
-- She will go the Beijing Olympics as
the oldest-ever member of the US swim team.
-- She's a mother - and still has maybe
the most impressive abs I've ever seen
on a woman.
-- She's considered to have the purest
and most efficient swimming stroke...of
any woman in the world.
-- She's medaled in four consecutive
Olympics...Beijing will be her fifth,
and she's favored to at least medal,
possibly win the 50 meter freestyle.
-- She owns 8 Olympic medals
-- She retired from swimming after 2000
Olympics in Sydney...and now she's BACK!
-- And she is amazingly fit.
Not too shabby for a 41 year old mom.
I know what you're thinking. "Sure, she's a 41 year old fit mom. But she's an Olmpic athlete. She's gotta be some sort of genetic freak."
Well, to be an Olympic athlete I admit, you do have to have some genetics and God-given talent. But the fact is she has worked her @$& off to get where she is. Listen to what she said in an interview with Women's Health:
You've trained for the Olympics in your 20s and 30s. At 40, is your body responding differently?
"It's very difficult for my body to recover after workouts now that I'm older, so we have to keep them short, which means they're extremely difficult and intense(from Tim- this is why our clients drink Physique, for post-workout recovery). It sucks. I can't sit here and say that it's been easy making this comeback. It hasn't. I mean, there are days when I feel like I'm swimming with a piano on my back and I'm going to sink."
You see. She is human. Both you and I have days where doing another squat or walking another mile seems impossible. But just like us, Dara has those days.
So how do you overcome those days? Follow Dara:
How do you keep going?
"I think about the end goal. When I feel like my body is exhausted, I focus on making my fifth Olympic team so I can push through it. They may become harder to achieve, but your dreams can't stop because you've hit a certain age or you've had a child"
Awesome!!!
Just because you're 40, 50, or 60 years old doesn't mean a damn thing. Just because you've had 2 kids and don't have the body and fitness level you once had doesn't mean didley squat.
...unless you allow it to.
Sure, it's going to take some hard work. I mean, Dara didn't get BACK to the top of her sport at 41 years old without some good, honest hard work. But how bad do you want it?
How soon were you able to get back into the pool after having Tessa?
"Tessa was put on my chest just after she was born, and I was saying, "Oh, she's so beautiful." Then the doctor came in and the first thing I asked was, "When can I work out?" He thought I was kidding. He told me I could do aerobic exercise in 6 weeks. I said, "I have a swim meet in 3 weeks!" About a week and a half after I delivered, I had to do something, so I went to the gym to work on my triceps and biceps. Then around the corner, I saw my doctor, and thought, "You've got to be kidding me!" When he spotted me, I think he just gave up. He said, "Go ahead and swim!"
What's your workout routine like now?
"I do a lot of core work, and I work out on a Swiss balance ball. I train with a coach from the Florida Panthers hockey team, and my body has completely changed. It's a very fluid type of training, which is great, since swimming is a very fluid motion. In the weight room we concentrate on equipment that works a lot of different muscles at once. As for swimming, I'm now in the pool 5 days a week from 8 to 10 a.m. And I'm in the gym for an hour and a half, 4 days a week. Two days upper body, two days lower."
Dara wants to be the best swimmer ever! Even as a 41 year old mother. She's not using either as an excuse.
I find her story truly inspiring and hope you do too. Age, kids, work, lack of motivation, etc... These things can easily bog us down and lead us to believe that getting back in shape, toning and tightening up your muscles is impossible.
But it's not! And Dara Torres is living proof that you can accomplish your goals...even as an 'over the hill' mother!
You can do it,
Tim Chudy
P.S. Dara's journey back to the top has not been easy. Even she feels like she has a piano on her back at times. But she is still taking ALL the necessary steps to get back in shape. Core, weights, swimming, and she didn't touch on her diet but I assure you it's spot on. Her program resembles a lot of what we do here at Fitness Togther. If you would like more information on our 5 step system to getting your body back request a consultation. Or if you're not quite there yet request our infopack.
Thursday, July 10, 2008
It Takes Two Days
When I was growing up my siblings and I were on the swim team. My mom forced us so we’d learn how to swim when we went down to the lake. I still think she did it so she could keep us busy for a couple of hours everyday in the summer:)
I had two or three coaches while I was on the team. But I remember Coach Widner. She always reminded us, “It takes two days to make up every day missed. So get in the water and swim!” When it was raining…we swam. When the water was frigid cold…we swam. Whenever we could increase the margin between us and them we would. Especially our rivals, the Lazers. We hated them;)
I’m not sure if Coach Widner was telling the truth or if she was just getting us into the pool. But I can tell you a day missed can set you back. Once in the groove our clients tell me this all the time. They hate missing workouts. That's so cool to see!
I had two or three coaches while I was on the team. But I remember Coach Widner. She always reminded us, “It takes two days to make up every day missed. So get in the water and swim!” When it was raining…we swam. When the water was frigid cold…we swam. Whenever we could increase the margin between us and them we would. Especially our rivals, the Lazers. We hated them;)
I’m not sure if Coach Widner was telling the truth or if she was just getting us into the pool. But I can tell you a day missed can set you back. Once in the groove our clients tell me this all the time. They hate missing workouts. That's so cool to see!
When our clients begin their program I always stress how important the first 30 days are. This is when you gain all your momentum! And I think you’d agree going downhill is a lot easier than uphill.
But let’s face reality. You will miss a workout. And that’s ok. But what’s not ok is not re-adjusting. When you miss a workout you must reschedule. Don’t fall into the trap of you can only workout in the mornings. Or you can only workout on Mondays, Wednesdays, and Fridays.
No! You can only workout when it constitutes results. That’s the bottom line. That should be your barometer for if and when you exercise.
Results rule. Always.
It takes two days to make up every day missed.
Don’t get your priorities confused. Don’t fall short of your plan. Don’t fall behind and lose momentum.
Jim is pictured to the right fresh after his workout. You might think it’s a little weird that he’s wearing a polo shirt. But it’s not.
It’s commitment. It’s determination. It’s momentum.
You see, Jim was getting his car fixed (he’s a big car enthusiast) and his wife and him were carpooling. Well, once Jim got his car back, he caught himself in his car but without his workout bag. Knowing traffic on Manchester Rd. he wouldn’t have had enough time to go home and get it.
As he was walking into the studio Carey commented to me he was without his bag and was in street clothes. "What’s the deal?"
Jim wanted to workout. And he wasn’t going to let khakis and a polo shirt stop him.
That’s commitment.
And it is of NO surprise Jim is rockin’ it! He’s been training 5 weeks and hasn’t missed a day. He’s down 2% body fat, 2 inches in his waist, and has strengthened and sculpted his upper body.
He knows a day missed is NOT an option. He knows it will take him two days to make up that missed day.
Nice work Jim.
Now my question for you…
Where’s your commitment level right now? Do you let a different day of the week get in the way of your workout? Do you miss workouts because you don’t have the ‘right’ shoes? You can add in any excuse or rationalization you want. Everyone has a list. Even me.
So how do you get over your list? How do you get the momentum in your favor?
Here’s a tip. Write down YOUR list. Take a good hard look at it. Then, tear it into a hundred pieces and trash it!
Ditch the list!
When our clients start, they ditch their list. We hold them accountable and push through to the finish line so they look and feel better than ever!
Stay committed. Stay focused. And you will reap the results in the end.
To you health and fitness success,
Tim
Thursday, June 26, 2008
4 Metabolism Boosters
Here’s the bottom line: If you don't increase your body's burn rate or metabolism, you won't be able to burn the fat you want to get rid of.
That’s it. THE bottom line.
I’m going to give you 4 ways to boost your metabolism, lose inches, and eliminate the fat?
“But wait Tim! Doesn't your metabolism slow down with age?”
Yes, it does. But...if you follow the tips I outline below You can prevent your metabolism from slowing down.
Heck, you'll increase your metabolism! And reverse the aging process!
But you must avoid the hype. I’m talking about those heavily marketed metabolic boosters. They’re BS. So don’t be fooled by catchy signs and slogans, tight bodied models, and the other deceiving tactics they use.
Here's the truth about the top 4 metabolism boosters and how you can use them to burn the fat.
1) Strength training
Strength training should be at the core of any fat loss program. It boosts metabolism up to 10% after a training session. The lean muscle that strength training helps you build will firm and tone your body like nothing else out there. Strength training MUST be a part of your fat-blasting workout routine.
2) Breakfast
Research shows eating breakfast is associated with successful weight loss. Breakfast increases metabolism because it breaks your overnight fast. Hence the name ‘break-fast’. So make it a habit to consume some protein, fiber,& fruit (& even veggies) at this time. This will keep your appetite in check till your next meal.
3) Eating every 2-3 hours after breakfast
You’ve heard it before. Eat 5-6 small meals per day boosts metabolism and
can help control cholesterol. Try and split your meals up into smaller meals that can be eaten over the course of the day. This one simple tactic can be the difference between becoming a fat burner or a fat storer.
4) Interval cardio training
Interval training causes a greater increase in post-exercise metabolism than regular cardio. It doesn't matter how many calories you burn during a workout. What matters is how much you burn after the workout. Interval programs lead to more weight
loss than a long, slow cardio training program.
There you have it. 4 ways to immediately boost metabolism and burn the unwanted body fat.
Hard work and proper nutrition burn more calories and help you lose fat. Our clients prove that day in and day out. On the other hand, magic pills and potions just don't work. But that shouldn't be a surprise to you.
My advice...
Add the foundation of our system into yours. Strength training, intervals, mini-meals, and breakfast should be in your weight loss plan and you'll burn body fat fast thanks to your increased metabolism.
To learn how you can boost your metabolism and get serious health fitness and weight loss results! Request a complimentary fitness & nutrition consultation or call our office at 314.480.5879.
To boosting your metabolism,
Tim
http://www.ftladue.com/
P.S. - Don't Wait Until It's Too Late To Get Your Body Back! Register Now For A complimentary consultation With Fitness Together.
P.P.S - Not Ready For A Consultation Yet? No Problem. Request a complete Fitness Information Packet.
That’s it. THE bottom line.
I’m going to give you 4 ways to boost your metabolism, lose inches, and eliminate the fat?
“But wait Tim! Doesn't your metabolism slow down with age?”
Yes, it does. But...if you follow the tips I outline below You can prevent your metabolism from slowing down.
Heck, you'll increase your metabolism! And reverse the aging process!
But you must avoid the hype. I’m talking about those heavily marketed metabolic boosters. They’re BS. So don’t be fooled by catchy signs and slogans, tight bodied models, and the other deceiving tactics they use.
Here's the truth about the top 4 metabolism boosters and how you can use them to burn the fat.
1) Strength training
Strength training should be at the core of any fat loss program. It boosts metabolism up to 10% after a training session. The lean muscle that strength training helps you build will firm and tone your body like nothing else out there. Strength training MUST be a part of your fat-blasting workout routine.
2) Breakfast
Research shows eating breakfast is associated with successful weight loss. Breakfast increases metabolism because it breaks your overnight fast. Hence the name ‘break-fast’. So make it a habit to consume some protein, fiber,& fruit (& even veggies) at this time. This will keep your appetite in check till your next meal.
3) Eating every 2-3 hours after breakfast
You’ve heard it before. Eat 5-6 small meals per day boosts metabolism and
can help control cholesterol. Try and split your meals up into smaller meals that can be eaten over the course of the day. This one simple tactic can be the difference between becoming a fat burner or a fat storer.
4) Interval cardio training
Interval training causes a greater increase in post-exercise metabolism than regular cardio. It doesn't matter how many calories you burn during a workout. What matters is how much you burn after the workout. Interval programs lead to more weight
loss than a long, slow cardio training program.
There you have it. 4 ways to immediately boost metabolism and burn the unwanted body fat.
Hard work and proper nutrition burn more calories and help you lose fat. Our clients prove that day in and day out. On the other hand, magic pills and potions just don't work. But that shouldn't be a surprise to you.
My advice...
Add the foundation of our system into yours. Strength training, intervals, mini-meals, and breakfast should be in your weight loss plan and you'll burn body fat fast thanks to your increased metabolism.
To learn how you can boost your metabolism and get serious health fitness and weight loss results! Request a complimentary fitness & nutrition consultation or call our office at 314.480.5879.
To boosting your metabolism,
Tim
http://www.ftladue.com/
P.S. - Don't Wait Until It's Too Late To Get Your Body Back! Register Now For A complimentary consultation With Fitness Together.
P.P.S - Not Ready For A Consultation Yet? No Problem. Request a complete Fitness Information Packet.
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