12 Tips To Your Fitness Success - #9-12

I hope you've been finding these tips helpful and more importantly, putting them to use. Christmas has gone and the New Year is right around the corner. So to keep these timely for you and ensure you have all the firepower you need for 2009 I thought I'd finish off your last 4 tips.

Please takes note. These are probably the most important!

Visualize. If you've played sports you've probably done something similar. Or maybe if you've given a big speech or performance you've done it before. Visualizing exactly how that performance will go has been shown to increase the chances. So why shouldn't you apply that to your health and fitness goals?

Spend 10 minutes each day visualizing how you will look...how you will feel...how you will act...and so on. Picture your body and your life exactly as you want it.

Next is Take ACTION! Nothing happens without action. This is the whole problem with the famous book and movie called The Secret. Attraction needs action. It doesn't matter how much. Start with just one step. That's it! Then take two. And three. And so on. You will reach your goal before you know it.

Your 11th tip helps glue #9 and 10 together. Set Goals. It's crucial to your success. Setting goals does not mean thinking about them. It means writing them down and putting a deadline with them. Use the S.M.A.R.T. technique. All goals must be Specific, Measurable, Attainable, Realistic, and Timely. Set each one with that in mind and you're on your way to SMART goal.

And finally, your 12th tip, is the secret to success. It is the one step you'll take to ensure your success. Accountability and Support. Get it! And I don't mean your spouse or child. You should even be careful of a friend. Make sure there is no emotional realtionship in place that will get in the way. You want someone to hold you accountable to your program and most importantly, to your RESULTS! Get someone that will motivate you and support you. They will do more for you than any piece of equipment, superfood, pills or potions.

I'd like to help you with that accountability and support. That is what we do at FT. If you would like some more information on having a coach motivate, support, empower and hold you accountable to a program, request a complimentary consultation here.

To your fitness success,

Tim Chudy

The 2 types of fitness people...which are you?

In my 9 years of guiding men and women to achieve their
health and fitness goals I've come to the realization
that there are two types of exercise and fitness
people:

1. Those who think exercise and fitness just deals with
the body.

2. Those who think exercise and fitness includes the
whole person - muscles, mind and soul.

I've always felt that those who think exercise and
fitness is only for the muscles, joints and organs were
missing out on a huge component to success!

Although exercise and fitness serves a GREAT purpose
physically, it has much more of a mental benefit.

It's time to start thinking about your exercise and
fitness habits and the path you're taking.

It's time to focus on your reality and how it's
affecting you and those around you.

Exercise and fitness is about positive change, both
physical AND mental.

You first starting making positive changes inside;
you've got to change the way you see yourself and then
the outside physical changes will soon follow.

If you find yourself wandering aimlessly through your
health and fitness "program" without mental focus,
you're progress will be very slow even though you're
moving your body.

But, if you see exercise and fitness as a time to focus
on your thoughts, bodily motions and envision how you
want to look and feel as you exercise - then you will
soon realize the true power of the results you can
achieve.

So, make up your mind to exercise and fitness - set up
a powerful mental image in your mind - take a deep
breath to absorb MORE life - then get up and do
something with purpose and intent.

And that's tip number 9 to your fitness success.

Those who follow my exercise and fitness system - know
they are getting a TOTAL workout in more ways than one.

The program doesn't just get you fit, help reduce
excess weight, increase strength, stamina and
flexibility.

It also changes your mental outlook and how you view
yourself. It makes you a more positive and confident
person; someone who sees the positive in him or herself
and others; someone who stretches his or her mind
"outside the box" to create true power.

If you're ready to harness your TRUE power and reach
your true potential, then request a complimentary
fitness consultation with me to discuss a plan of
action to accomplish your goals.

To your fitness success,

Tim Chudy

12 Tips To Your Fitness Success - #8

2 Weeks to Christmas. Can you believe it? That means just another 4 weeks until New Year's Day. Have you stuck with your program? Have you fallen into the busy holiday season hype? If so, that's ok. Because each day is new. And you can get right back on track and restart. Here's your 8th tip. This one sounds simple, and it is. But it's also very important.

Always, Always Stretch

Stretching improves flexibility, blood flow, muscle recovery, low back pain and a host of other things. Additionally, stretching can prevent injury, make you sleep better and improve your performance in all activities and sports.

Always stretch, but be certain not to stretch cold muscles. You should always warm up before stretching. However, it is very important that you know how to stretch. Never bounce! Slow, static stretches. Seek out a fitness professional to show you the proper execution and timing of your stretches.

To your fitness success,

Tim Chudy

12 Tips To Your Fitness Success - #7

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

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!

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!

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!

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.

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

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.

How To Get Through Tough Economic Times And Market Conditions

The past week has been crazy. The current state of the economy is looking pretty bleek. What are we to do?

With the given market condition there must be something we can do quickly to fix this?

There's gotta be something...anything.

Well, I'm not a big numbers and finance guy. I don't pay attention to the stock ticker on TV. I don't get email updates regarding my portfolio. And I certainly don't freak out when the media makes a big hoopla about market changes. But at the same time, I don't stick my head in the sand and ignore it either.

Why am I talking to you about the current state of our economy and the market?

No, I'm not going to be giving out top secret investment advice. But it is a great analogy to your health and fitness.

Earlier this week I was giving a nutrition consultation t0 a client. She owns a business in the home building and development industry. She should be fearing the end of times right now. Recession even, gulp, depression should be on her mind, right?

Wrong.

It's not at all! In fact, business is booming. She's busier today then she was a year ago! Her point to me was this; "The sky is NOT falling." We are where we were 10 years ago. For example, if you buy a house today, you have to be able to afford it. Doesn't sound like the sky is falling in that situation does it? As much as anyone in the housing industry wants a magic bullet, it doesn't exist.

And so it goes with your health and fitness.

What is the market condition of your health and fitness?

Are you a little overweight and out of shape? Are you UNcomfortable in your body? Has there been a downturn in your market?

Take a good honest look at YOUR market.

And I'll say it again. There is no magic bullet to pull you out of the hard times.

So what do you do?

Back to Basics

You go back to the basics.

Start with your diet. You must clean up your diet. Stop eating out so much. Cut out the refined carbs and sugars. Start eating more fruits and vegetables. Eat lean meats. Supplement properly to fill any voids in your diet. And most definitely start eating breakfast!

But don't stop there. That's only half the battle. Now get your butt in gear. You've got to use it to lose it. Exercise 3 to 5 times per week. Both weight resistance and cardiovascular forms should be done.

Going Back to Basics is and always will be the answer. There is NO magic bullet. There is NO quick fix. Continue to search as you may, you will never find it.

Get started now and turn YOUR (health and fitness) market condition around. You have the power. All you have to do is make the choice. Start by choosing a complimentary fitness and nutrition consultation by clicking here. There's no obligation and no cost to you. It's my way of helping you through these rough (health and fitness) market conditions.

To your health,

Tim

I just finished a nutrition consultation with one of our clients. As we were talking she asked if I had seen a new commercial on TV about high fructose corn syrup. A little confused, I told her no. You can click on the link below to see it. But I'll warn you, it's bogus. Hopefully it won't make you as mad as I was when I saw it.

http://www.youtube.com/watch?v=KVsgXPt564Q&feature=related

The guy's pleasant looking girlfriend sets him straight about a popsicle loaded with high fructose corn syrup. "It's made from corn", "has the same amount of calories as sugar and honey", and "fine in moderation".

This is a flat out lie! And it is totally deceiving to YOU - the consumer.

Lies and deception. Can't we leave that for the politicians?

Ok, yes, high fructose corn syrup has the same amount of calories and as it's name says, it's made from corn. But according to the Corn Refiners Association website, the party responsible for this commercial, it's also highly processed in order to reach it's state.

But what about it's affect in the body? What about the incidence of diabetes and obesity rising in relation to high fructose corn syrup usage? Does the nice, soft spoken girlfriend say anything about that to her boyfriend?

Of course not! Because that wouldn't make you feel warm and fuzzy about buying and consuming highly processed foods and drinks. And if you don't feel ok about consuming those products then those that put this bogus commercial on air won't make their big, hefty profits.

If you read the frontpage article in the current Richly Rewarding Newsletter, "Regular AND Diet Soda Drinkers Beware", you know just how bad high fructose corn syrup is. (If you aren't a subscriber you can subscribe here for f.r.e.e or email me your mailing address with 'RRL' in the subject line and I'll mail you a copy of the current issue.

The simple fact is the body metabolizes high fructose corn syrup to body fat at alarming speeds. Glucose, aka table sugar, can be used for energy OR storage. High fructose corn syrup bypasses energy usage and goes straight to fat storage.

It fires me up to see the public being lied to and deceived. And more importantly, the outcome being harmful.

Any legitimate health expert would suggest to you to reduce your usage of high fructose corn syrup. The Corn Refiners Association touts it's natural label given by the FDA yet fails to mention that most of the products that use it as a sweetener are highly processed with additives, dyes, and other artificial junk.

When watching TV don't buy into this bogus notion of high fructose corn syrup being the same as sugar and ok in moderation. It's not.

If you have any questions regarding high fructose corn syrup please email them to me. Depending how alarming this is to you, I'll send a follow up email or include it in a future newsletter.

To your health,

Tim

Ever been to these 2 hot spots?

Did you have a great Labor Day weekend? Sure hope so!

Man — can you believe how fast summer zipped by? Seems like only yesterday, I was celebrating the start of pool season. Now, I’m regretting not getting there enough.

So here we are, planning parties to watch the first games of the regular football season in less than a week. I've even seen Halloween candy on display! Amazing.

In all of my time as a fitness professional there seems to be two ‘hot spots’ throughout every year: January and September.

Why? Well, because these two months signal watershed events in people’s lives.
In January, we’ve just endured the holidays. We ate too much, drank too much, gained weight and fell into worse shape than we were in.

In September, we’d just survived the summer. We ate too much, drank too much, gained weight and fell into worse shape than we were in.

So on these two dates, we feel guilty, weaker, fatter — and more than a little panicked that our lives deviated from the mean — than at any other time of the year.

And so, beginning bright and early on January 2 and September 2 as our heads begin to clear, we observe our semi-annual penitence: A time for agonizing reappraisals of our priorities. A time for resolutions. A time to reapply our proboscises to the proverbial grindstone.

You know what? Nothing has changed. Because human nature never changes.

So maybe you’re thinking of making one of the following resolutions today:

• To lose the weight you didn’t lose after January 2nd.

• To get into shape…once and for all.

• To stop eating the junk you know that is bad for you but you continue to do so because it’s convenient and tastes good.

• Set a good example for your kids to follow.


But that’s just the “what.” Now, it’s time for the tough part: “HOW?”

See, this is where most resolutions fall apart. We all know what we should do and beyond that, what we need to do to turn our dreams into reality. It’s crafting an action plan — and then sticking to it — that flummoxes us.

I’ll admit that some of my own resolutions fall short of success. But I do know you need three things:

1. A clear vision of what you want your life to be like on January 2, 2009 …

2. A detailed daily or even hourly action plan that ensures that you do everything required to get there, and …

3. Someone to keep you accountable along the way.

Of course, reams have been written by self-help gurus about #1 and #2 above.

Item #1 is simply positive thinking … keeping your vision before you … and making it as tangible as possible in your mind.

And we’ve all heard that the tactical part, item #2 above is crucial because the Devil really is in the details.

But you know what? Giving ourselves excuses for our failure to carry through — justifying our lack of discipline — is the killer.

So we all need a nag.

Someone who knows us as well as we know ourselves … who can see through our excuses … and who doesn’t mind (better yet, delights in) providing the swift kick in the keester we need to get back on track.

And we also need help from people who aren’t quite as close as family and friends. Ideally strangers.

Here at Fitness Together we are far more effective for delivering results than any other solution out there.

Why? Because three times a week, our clients have to answer to their coach. “OK — so let’s see how you’re doing.” And the accountability begins.

And every time, the report your coach would give you blows away every rationalization, every excuse, every little indulgence you might have had.

In that one moment, rationalization is exposed for what it is: Nonsense. Pure and simple.

So priority #1 is to find people who’ll nail you when you screw up.

Next, someone who’s job it is to notice when you do things right. Praise and reward are needed too.

That could be your plan — if you want it.

What are your goals for the next 122 days? Where do you want to be on January 2, 2009?

What do you need to do to get there?

Who’s going to help keep you honest as you work towards your goal?

Share your ideas with me. I’d like to hear.

Good luck!

To your health,

Tim

What you and Michael Phelps have in common

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.

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.

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!

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

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.

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!

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

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.

Are The Rumors True?

Yes. They're true.

Rumors were floating around that some saw me on TV. And yes! I was on TV last Saturday. At the Cardinals/Red Sox game. It was nationally televised on Fox. And the Redbirds took 2 of 3 games from the Sox. Go Cards!

The best part...I was sitting Row 2, Seat 1! AMAZING!!!

So every time a left handed batter stepped up to the plate...there I was. Front and center.

And even better was getting to stand and cheer as WE won. Redemption baby! (2004;)

That's a few of my friends and I. You can see the 'Green Monster' in the background. On a side note, I will say the Sox fans were great. And Fenway was gorgeous.

Don't forget to read about our latest success story below. You won’t believe Dennis' progress.

Make it a great week!

Tim Chudy

"Whatever you're doing, keep it up!"

That's what the Doctor told Dennis last week.

When Dennis began with us last year he had signs of fatty liver disease. His Doctor told him they’d keep an eye on it. But diet and exercise would help reduce the condition.

Here’s what he had to tell me last week:

“Hope all is well with you. Carey is doing a great job as my current trainer. I had my annual physical last week and wanted to share some results with you. Last year my blood work showed some elevated liver enzymes. My doctor wanted to be on the safe side so I had a biopsy and the results showed a slight case of fatty liver disease. He said we should keep an eye on this and that diet and exercise would help to reduce this condition. My blood work this year showed no signs of elevated liver enzymes. All other stats on blood work are excellent. I also had a stress test and EKG which came back with excellent results. My doctor was pleased with this and also pleased that I weighed in lower than a year ago. He told me that whatever I was doing, that I should keep it up. This was part of my motivation for starting a routine with a personal trainer. This is a major victory and accomplishment and I wanted to share this with you. I feel great and want to thank you and your staff again for helping me achieve my goals.”

A job well done Dennis.

So what will the Doctor tell you at your next appointment?

Will it be, “Whatever you’re doing, keep it up!”

Or will your Doctor come closer to you, take your arm and with a very serious and concerned look speak these cautionary words… “Your weight, body fat, cholesterol and blood pressure concern me. Your quality of life will continue to diminish without adequate exercise and better nutrition. Don’t wait until it’s too late to get your body back...you must start now!”

It’s a reality you’ll face sooner or later.

Whether you admit it to yourself or not.

Last week I sent an email about Tim Russert and his unfortunate fate. I’ve added it below for you to read.

But know this…You are NOT bulletproof. You must be doing something about your health.

Because it’s not a matter of IF, but WHEN.

So what will you do?

All of your power is contained in a simple decision. A simple choice. You can decide right now to choose health.

If you do, you will never ever regret it.

I cannot say the same for the alternative.

Every month in our Richly Rewarding Living Newsletter our SuperClient of the Month is on the backpage. And every month you see another person that has empowered themselves by making that choice. It’s the surest thing you can do for your life.

The time is NOW. The person is YOU.

There is no reason in the world for you not too.

No excuse will do. The motivation is there – you want to look AND feel better about yourself. The information is there – get it at our website http://www.ftladue.com/. The help is there – sign up for a consultation or infopack. The commitment is there – you just have to decide and choose your health.

Take your first step and get your body back!

To your health and fitness success,

Tim

Sunday Mornings Won't Be The Same

This was an email I sent the day Tim Russert passed.

It’s just past the close of the workday on Friday, and you’ve probably heard by now that Tim Russert, host of Meet the Press died today of a heart attack. Tim was 58 years old.

My Sunday mornings won’t be the same.

And I love Sunday mornings. I don’t know about you, but I take them slow. Real slow. I still like waking up early, but I really try and enjoy my morning. I’ll even go to church Sunday evenings to make my mornings longer.

Once I brew a fresh cup of Starbucks coffee, I’ll tune in to the Meet the Press. I enjoy politics and even though I don’t have cable, I try to stay up on what’s going on.

Tim was known for being a hard hitting, tough interviewer. I loved his due diligence and preparation for the show. He always had done his homework and had his arguments and challenges were ready to go. He’d pull quotes from years and years back to challenge the guests on his show. Regardless of the guest or topic I knew I would see a great interview and learn something on whatever it is they were talking about.

If you wanted to make it in the political world you’d have to go through Tim. And of all of the anchors out there, I believe he was one of the few that were truly bipartisan. He was criticized from both sides. And praised by both sides. He was always fair and worked tirelessly straight down the middle.

Tim Russert will be missed. My thoughts and prayers go out to his family.

But this has to make you think…

Tim was only 58 years old. To me, he looked young, vibrant and full of life. His passion truly showed through his work and book he wrote. Sure, he also looked liked he carried a few extra pounds. But did it really come to this?

It was reported he collapsed and died of a heart attack. Attempts for revival were unsuccessful. I still can’t even believe it.

So it makes you think…life is precious. Life is short. And any one of us could go tomorrow. I’m not trying to sound gruesome, but just facing the reality of it.

I just spoke with my bookkeeper whose husband went in for shoulder surgery only to find out he needed heart surgery. Stint and angioplasty. Just like that.

This is for real. Don’t think you’re bullet proof.

As a health and fitness professional I have to wonder if he was in good health. Did he have a family history of heart disease? Or was his weight, diet and exercise the contributing factors to his health?

I’ve coached hundreds of committed men and woman to lose weight, burn unwanted body fat and increase strength. In addition to those goals, every single one of them makes that commitment for the long term health benefits as well. It’s usually not top of mind unless you’ve just experienced a heart attack or some other sort of immediate risk. And seeing Tim pass so early in life should make you think. It should make you concerned.

Are you taking steps to prevent a heart attack at 38, 48, or 58 years old? Or are you living on a direct path to a future like Tim’s?

With every ounce of motivation that I can muster for you, I hope and encourage you to take the preventative path. Please look at this seriously. This is YOUR LIFE we’re talking about. 58 years old is too young.

Do you need a fitness coach to help you? No. Not necessarily. You don’t have to go to the doctor if you have a pain in your knee. But will it help? Of course.

It’s the quickest, surest way to guaranteed results possible. If you’re ready...or you think you might be, then request a complimentary consultation here. If you’re not, then request our complete infopack. Regardless, please do something now. Don’t put yourself in a position of woulda, shoulda, coulda.

To your health and success,

Tim Chudy
Fitness Together

P.S. 58 years old is too young. Heck, 78 years old is too young. Start taking preventative measures NOW! Start exercising and cleaning up your diet. You can find a lot of immediately usable information at our website, www.ftladue.com. But if you need help, please call us.

Do you know what's in that?

It’s Wednesday evening. You just got home from work, there’s nothing to eat in the house and the kids are starting to complain because they’re hungry. Not to mention you yourself have not eaten since the handful of almonds you scarfed down before your meeting.

So out to dinner you go. Kids in the car and off to…Applebee’s, Mexican, MickyD’s, or another similar spot.

Sound familiar?

Of course it does. In our fast paced world, eating out is a fact of life. It’s quick, easy, and tastes good.

Well, the unfortunate part is staying on your nutrition plan while eating out. Yes, I know you might order the chicken salad, or the grilled chicken and veggie entrée, but even if you do, you’re not necessarily in the clear.

A study done at the University of Arkansas looked at how accurately consumers estimated the calories, fat, and other nutrient levels in foods they ordered. What they found was that most people underestimated the levels of calories, fat, saturated fat, and sodium in menu items. In fact, the items ordered had two times more than what the person thought!

Hmmmm. Interesting.

But there’s more…

A Scripps Television investigation ordered food from chain restaurants in 8 different cities around the country. What they found was shocking. And it fired me up! It’s disappointing, and flat out deceptive.

When the food was examined they found it to contain DOUBLE the calories and fat that the menu item was labeled for. For instance, Macaroni Grill’s Pollo Margo Skinny Chicken is listed as having 500 calories and 6 grams of fat. The test showed it having 1,022 calories and 49 grams of fat!!! Chili’s ‘Guiltless Grill’ Salmon listed as having 14 grams of fat, but revealed 35 fat laden grams of fat! Can you believe that? And the list went on.

And it gets worse.

Macaroni Grill apologized for the incorrect information. Gee, thanks a lot. The spokesman went on to say, "On occasion, in restaurant preparation, portion size variances and guest customization of menu items can impact nutritional content. To the extent that any of the items were not prepared to our exacting standards, we apologize to our valued guests."
“Impact nutritional content” by 500 calories and 40 grams of fat?! I don’t think so. Unless you’re drizzling lard on your food nothing should impact it that much.


That’s deceptive and they’re misleading us to believe we can eat healthier so they can line their pockets with more money.

Macaroni Grill's parent company, Brinker International, which also owns Chili's and On the Border, uses independent labs to test nutritional content. I’d venture to say their other restaurants aren’t too far off.

You can read the full article here.

So once your blood pressure returns to normal after reading this, what can YOU do to avoid the lies and deception of restaurant food? Here are 3 tips I suggest you start practicing immediately. You can also call our studio to set up a nutrition consultation and find out the good, bad, and ugly of your diet and how to fix it.

1. Order smart. Order all of your dressings and sauces on the side. Use them sparingly. Eighty six the fattening stuff like butter, cheese, and fried foods.

2. Practice portion control. The normal menu item is 2 -3 times what a serving actually is. Stuff like pastas, breads, meat, and main entrees should be cut in half. Apryl, our FT Ladue Manager, always gives the tip to get a To Go box right when they bring your food out. This way you can immediately put half of it away so you don’t mindlessly eat the entire portion. And, now there is such a thing as free lunch!:)

3. Don’t eat out! (as much). I’m a realist and know that everyone eats out. Unless you have all the time in the world to cook and prepare your meals and you never travel and socialize, you will eat out. But you don’t have to do it every other night. Limit your restaurant trips to twice a week. If you know you’re going out with friends on the weekend, prepare your menus for the week and don’t get caught stranded during the week.

Follow these tips to keep yourself on track toward your health, fitness, and weight loss goals. But remember, you must use caution when you’re not preparing the food yourself.

To your success,

Tim

P.S I have an idea on my ‘list’ (but it’s waaaay at the bottom) that would help people make the right choices at specific restaurants in the St. Louis area. And no, Ted Drewe’s is not on the list:) If you would like to know good choices vs. bad choices, or just some general help and guidelines with eating out, post a comment or email me. If I get enough response I might move my idea up on the list to help you!

Finally...they 'get it'

For years I've been touting how using weight and BMI (body mass index) which is calculated by using a person's height and weight, are the WRONG indicators to measure someone’s health and fitness.

Measuring someone's body fat percentage is the RIGHT way and the BEST indicator for health and fitness.

A recent survey by the Mayo Clinic discovered that a majority of Americans that are of normal weight actually have a high body fat percentage. (Up to 20% for men and 30% for women)
And believe it or not, they’ve actually named this new ‘phenomenon’! It’s now called Normal Weight Obesity. Can you believe it! I can’t.

The statistics on overweight and obesity in our country are alarming. And they continue to rise. But now we have ‘normal weight’ obesity.

I will tell you at first read I was a little fired up. But after thinking about it and letting it soak for a bit, I’m actually ok with the new name. Here’s why...

Let’s pretend you’re of normal weight. Maybe you have some extra weight, maybe you don’t. But for argument’s sake, let’s say you're in a normal range.

After a trip to the doc’s office, looking at your charts he says to you, "You’re in pretty good health, but since your last visit you now fall under the obese category." "What? I’m not fat! That can't be right."

If that would motivate you into incorporating exercise into your daily schedule and motivate you to begin eating a healthy and more balanced diet, then I’m all for it. And kudos to your doc!
But if this is another way to add on ‘problems’ and adjust the categories to push more pills, then it’s flat out wrong. (I believe it’s the former.)

But let this be a warning to you. If you think you’re within a normal weight range, then yes, you might be. But it is body fat that is most important. Getting this measured is vital to help you determine just how healthy, or unhealthy, you are. If you would like to receive a complimentary body fat test please call me or email me to set up a time to do so. It only takes a few minutes and is easy to do. It’s far from embarrassing, and most importantly will help shed some light on where you stand with your TRUE health and fitness.

Are Wii getting fit or not?

I was getting ready to post a blog on body fat and BMI when another day of constant Wii Fit headlines came to my inbox. If you're not familiar with Wii Fit, it's Nintendo's new fitness game. As far away from gaming that one could be, I thought I'd still give you my two cents on it. But keep in mind, I have not actually used this. I don't see myself playing it anytime soon either. I just never got into the gaming thing. I was too busy being the Ozzie Smith and Michael Jordan of my neighborhood! But if you have kids, you might be hearing about it if you haven't already.

Let me first start by quoting Dr. Judith S. Stern, professor of Nutrition and Internal Medicine at the University of California, "My understanding is that Nintendo is saying that if you track BMI, and by using this program, that you'll improve your BMI, or lower your BMI. I say baloney to that. In fact, I'm sure you'll see very little change in BMI. It's not just BMI you want to look at, but how fat you are. When you are physically fit, you tend to replace fat with muscle, and your BMI probably won't change...I really think it's false and misleading."

Oh Baby!! Wii are on the same page. What's more interesting is that before seeing headline after headline of Wii Fit, I was going to post an article about the differences of BMI and body fat percentage. A new study by the Mayo Clinic has shed some light on what I've been talking about for years...body fat is more important than BMI! I'll post that over the weekend for you to see. But back to what Wii were talking about.

Wii Fit includes a balance board and software for about 90 bucks. When you begin, it takes your weight and gives you your BMI and then scores a balance test to give you a Wii Fit age. One personal trainer in his 20's was aged at 39. What does that mean? Most of our FT clients are between 35 and 65. I can easily point to them and argue that they are more fit than a LOT of people in their 20's. And then of course giving BMI vs. any other measurement. What about cardiovascular endurance, muscular strength, flexibility or body circumferences?

Once you get started, you can do yoga, strength training, aerobics, and balance games. One thing to keep in mind is that if this is getting people off the couch, I'd venture to say that they are not exercise savvy. This means that their form could be far from correct and the risk of injury is higher than normal. For example, it would be easy to cheat on lunges or pushups and risk injury or not maximizing the exercise.

But those that tested the Wii said the yoga was "pretty cool" and the hula hoop was "fun, and a good way to get your heart rate up". Another commented on the other games like soccer and skiing “It’s really fun — the games are the best part of this thing!”

The bottom line: Wii Fit is a fun way to get some activity, but I don't foresee this taking the place of gym memberships or personal trainers. People buy and play video games for fun. And that's the way it will remain. Of course, the first Wii Fit success story will make me eat those words!

To your health,

Tim

P.S. I'll post my article on the Mayo Clinic study this weekend. If you don't know your bodyfat, you'll definitely want to read it. I've got a little bit of work on Saturday and then some good 'ol R&R. I hope you have a safe, fun, and enjoyable holiday weekend!

3 Tips For More Energy

The past few weeks have really seemed dreary don’t you think? We’ve had an occasional day of sunlight, but a heck of a lot more rain and gloom. It’s tempting to curl up in a ball and go back to bed. But instead, I thought I’d give you 3 tips for more energy.

Everywhere you go people are looking for 'energy'. You’ve heard and seen all the ‘Hi Energy’ stuff out there.

But where should you go for your energy fix? And is it really a fix at all? Or just a remedy that leads to an inevitable crash and burn?

In reality, the "energy" we're chasing is simply mental alertness.

And it's no secret that coffee, energy drinks and cigarettes contain drugs that stimulate your brain, giving you the mental alertness we often mistakenly call 'energy'.

If you are searching for a better way of living, a life that doesn't depend on chemicals - literally, drugs! - to keep you awake and motivated, if you are tired of being tired, then being jacked up, and then being tired again, then set the coffee cup down, step away from the supersized Diet Cokes, and turn to a more natural solution.

There are better, healthier ways to achieve higher levels of physical and mental energy.

Here are 3 ways to gain more energy, naturally.

1) Exercise

It doesn't matter what time you exercise, just be consistent with your efforts. Just pick a time that
fits with your schedule and personality. If you have to do it first thing when you wake up, just do it. Don't even let yourself think about it. Just get started.

A lot of people think too much about their plan. They want to have everything perfect before they begin working out.

Focus on intense strength training for 30-40 minutes followed by a brief cardio interval training session to boost your metabolism all day long.

Exercise is like a drug. Like caffeine and nicotine, exercise causes the release of many 'good for you' chemicals into your blood stream, resulting in mental stimulation and an improved sense of overall well- being. Exercise just makes you feel awesome.

2) Eat smaller, more frequent meals

Skip the cycle of starving and overeating characterized by no breakfast, a high-carbohydrate lunch, and a huge dinner. Instead, eat a supportive breakfast and then continue to eat supportively every 3 hours for the rest of the day.

Research shows that a high-fiber, high-protein breakfast helps control appetite and increases mental alertness all day, and improves your ability to process information.

Don't skip breakfast and rely on a coffee to get you through the day. Got no time? C'mon! You're an adult, you can get up 10 minutes earlier to have a protein shake, some almonds, and an apple. You're not in high school anymore. No excuses!

3) Eat only whole, natural foods, such as fruits, vegetables, lean proteins, raw nuts, Green Tea, water

Trying to survive on processed foods is a recipe for an energetic disaster. Stick to whole, natural foods during the day, snacking rather than eating huge meals and you'll never feel like dozing off again.

If a food is from a bag or a box, it doesn't deserve a place in a supportive nutrition plan. Try to avoid all added sugars.

Bonus Tip:

Take 2-minute breaks during the day to perform some light stretching or deep breathing.

Sitting at a computer all day zap our 'energy'. From poor posture, to eye-strain from computer screens, your office, cubicle, and car seat definitely sucks the life out of you.

Daily exercise breaks are essential to not only boost energy, but mobility. Each day, as your slump over your computer, your upper body becomes rounded forward and tense. You need to reverse that movement by incorporating some light shoulder and chest stretches.

In addition, get outside into natural light whenever possible.

For a complete exercise and nutrition plan to help you burn fat, sculpt your body, and give you all-day energy, you can get started with our Fitness Together Body Back Program!

To find out how you can increase your energy and mental alertness request a complimentary personal training consultation today.

Follow my complete system and you will successfully guide yourself to the fat loss you deserve and desire.

Have a fit day,



Tim

Welcome!

Hi and welcome to the Fitness Together Blog!

Never in a million years would I have thought to be blogging. But I'm trying to keep with the times:) Our job is to provide you with the BEST health, fitness, and nutrition coaching, tools, and resources. This is just another vehicle to get it to you. And if you're not on the FT bus, request your free no risk consultation here.

We also have a new main website. If you haven't stumbled across it, check it out at http://www.ftladue.com/ You'll find some great info available to you and all of our contact info.

Make sure to bookmark this site. I'll be posting periodically and even invite some exciting guest posts!! In the meantime, say hello and post your comments.

Talk to you soon,

Tim