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
Tuesday, December 30, 2008
Wednesday, December 17, 2008
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
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
Thursday, December 11, 2008
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
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
Thursday, December 4, 2008
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
Prepare and Plan for the Holidays
No one can avoid all of the holiday parties this time of year. The average person probably goes to four or five. If you’re not careful, those parties can derail you from your fitness and nutrition plan. And quick.
So you must prepare and plan for the parties.
If you know your office party is this coming Friday make plans to workout the day of and the day after your party. In addition to the added exercise you can also adjust your calories throughout the day. If your party is during lunchtime, plan to have a lighter dinner that night. And vice versa.
If you incorporate a cheat day within your nutrition plan have it fall on the day of the party. Also, at a party stick to the bowl of nuts. They’re better than all the cakes and sweet stuff and fill you up faster. Alternate an alcoholic drink with water or club soda. Often times having something to sip on is all that’s needed.
Sticking to these tips will help you stay ‘on the wagon’ and get through your holiday parties. It’s easy to fall off and over indulge. But come New Year’s it will only be harder to get back on track.
If you would like a tip sheet I put together, “The Holiday Season….Must You Gain Weight?” 10 Tips to keep you on track through the holidays without turning into a miserable scrooge email me with ‘Holiday Tips’ in the subject line. I’ll send it out to you immediately so you can reference before each holiday party!
To your fitness success,
Tim Chudy
Thursday, November 20, 2008
12 Tips To Your Fitness Success - #6
We’re half way there! Have you been following the tips and keeping up with your workouts and nutrition? If not, it’s never too late! You still have time to get moving before the holidays really set in. So here’s your sixth tip:
Supplement your diet to fill in voids and avoid pitfalls.
Of all the components to our program I hate talking about this one the most. But it’s probably the one I believe in the most.
Why do I hate talking about it so much? Well, simple really. There’s a lot of health and fitness junk out there. From whiz-bang machines to pills and potions, some of it is flat out ridiculous. And supplementation comes in at the top. The term ‘snake oil salesman’ exists for a reason.
But I assure you that you can trust me. I don’t push fat burning pills. I don’t push untested crap-in-jar. But I do address supplementation. And the reason why is because our diets today are not what they once were.
You may remember my 102 year old Uncle Joe from the newsletter (if you’re not receiving our monthly Richly Rewarding Living Newsletter, sign up here.) Well, he didn’t have to supplement his diet. And that’s for a few reasons. The amount of processed foods back then was few and far between. And even so, the processed stuff of today pales in comparison to the stuff back then. But further, our diets today are very different than diets from 50 years ago.
Today, more than ever, supplementation is critical. And a hundred times more so if you are trying to lose weight and get in shape. Roughly 3% of the American population is getting complete nutrition from their diets. I’d venture to say that’s a liberal estimation. And a portion of those people probably have personal chefs!
As you read in your last tip, time is a big factor preventing us from eating properly. The food industry also plays into that too. This is exactly why we have our clients supplement with foundational products. A multivitamin/mineral supplement, meal replacement bars and shakes, and a post workout recovery shake. I emphasize the word foundational because these are taken in addition to a sound meal plan to achieve supportive, foundational nutrition. Remember, supplements should do just that, supplement the diet. I would never recommend replacing food all together.
If you would like more information on this topic (I know it’s somewhat controversial and quite touchy) or if you would like some nutritional guidance, send me an email with your questions to timchudy@fitnesstogether.com. I look forward to hearing from you.
To your fitness success,
Tim Chudy
Fitness Together
P.S. If you would like more help with your supportive nutrition plan you can request a complimentary Nutrition Consultation here. Our 12 week customized nutrition plan will help you reach your goals once and for all!
Supplement your diet to fill in voids and avoid pitfalls.
Of all the components to our program I hate talking about this one the most. But it’s probably the one I believe in the most.
Why do I hate talking about it so much? Well, simple really. There’s a lot of health and fitness junk out there. From whiz-bang machines to pills and potions, some of it is flat out ridiculous. And supplementation comes in at the top. The term ‘snake oil salesman’ exists for a reason.
But I assure you that you can trust me. I don’t push fat burning pills. I don’t push untested crap-in-jar. But I do address supplementation. And the reason why is because our diets today are not what they once were.
You may remember my 102 year old Uncle Joe from the newsletter (if you’re not receiving our monthly Richly Rewarding Living Newsletter, sign up here.) Well, he didn’t have to supplement his diet. And that’s for a few reasons. The amount of processed foods back then was few and far between. And even so, the processed stuff of today pales in comparison to the stuff back then. But further, our diets today are very different than diets from 50 years ago.
Today, more than ever, supplementation is critical. And a hundred times more so if you are trying to lose weight and get in shape. Roughly 3% of the American population is getting complete nutrition from their diets. I’d venture to say that’s a liberal estimation. And a portion of those people probably have personal chefs!
As you read in your last tip, time is a big factor preventing us from eating properly. The food industry also plays into that too. This is exactly why we have our clients supplement with foundational products. A multivitamin/mineral supplement, meal replacement bars and shakes, and a post workout recovery shake. I emphasize the word foundational because these are taken in addition to a sound meal plan to achieve supportive, foundational nutrition. Remember, supplements should do just that, supplement the diet. I would never recommend replacing food all together.
If you would like more information on this topic (I know it’s somewhat controversial and quite touchy) or if you would like some nutritional guidance, send me an email with your questions to timchudy@fitnesstogether.com. I look forward to hearing from you.
To your fitness success,
Tim Chudy
Fitness Together
P.S. If you would like more help with your supportive nutrition plan you can request a complimentary Nutrition Consultation here. Our 12 week customized nutrition plan will help you reach your goals once and for all!
Thursday, November 13, 2008
12 Tips To Your Fitness Success - #5
Here’s your fifth fitness success tip:
If you’re like most of the people I talk to, you probably have very little time. Between work, family, this and that, and life in general, you’re running crazy. If this resembles your schedule it’s even more of a reason for you to practice proper nutrition.
Your fifth fitness success tip is On-the-Go tips and tidbits. Some of these are little things you can do for a BIG impact. These will help you stay on track a little better.
• ALWAYS keep a balanced snack bar in your purse, briefcase, car, or desk. Make sure to get the kind that won’t melt.
• Pre-bake or grill a few chicken breasts at the beginning of the week. This way you have a quick grilled chicken sandwich throughout the week.
• When you eat out immediately put half of your meal in a TO-GO box. You just saved yourself from overeating and now have lunch for tomorrow.
• Buy individually packaged (or package them yourself) nuts and/or seeds. This is a great on the go snack keeping your meals balance. Don’t eat straight from the jar. This is the easiest way to consuming extra calories.
• Use meal replacement shakes in place of breakfast when you don’t have time to prepare and eat a meal. Our clients enjoy Cinch bars and shakes.
Our world today moves. And fast. To keep up and keep fit you MUST be prepared. These are a few tips to keep you on track when time is not on your side.
To your fitness success,
Tim Chudy
Fitness Together
P.S. If you would like more help with your supportive nutrition plan you can request a complimentary Nutrition Consultation here. Our 12 week customized nutrition plan will help you reach your goals once and for all!
If you’re like most of the people I talk to, you probably have very little time. Between work, family, this and that, and life in general, you’re running crazy. If this resembles your schedule it’s even more of a reason for you to practice proper nutrition.
Your fifth fitness success tip is On-the-Go tips and tidbits. Some of these are little things you can do for a BIG impact. These will help you stay on track a little better.
• ALWAYS keep a balanced snack bar in your purse, briefcase, car, or desk. Make sure to get the kind that won’t melt.
• Pre-bake or grill a few chicken breasts at the beginning of the week. This way you have a quick grilled chicken sandwich throughout the week.
• When you eat out immediately put half of your meal in a TO-GO box. You just saved yourself from overeating and now have lunch for tomorrow.
• Buy individually packaged (or package them yourself) nuts and/or seeds. This is a great on the go snack keeping your meals balance. Don’t eat straight from the jar. This is the easiest way to consuming extra calories.
• Use meal replacement shakes in place of breakfast when you don’t have time to prepare and eat a meal. Our clients enjoy Cinch bars and shakes.
Our world today moves. And fast. To keep up and keep fit you MUST be prepared. These are a few tips to keep you on track when time is not on your side.
To your fitness success,
Tim Chudy
Fitness Together
P.S. If you would like more help with your supportive nutrition plan you can request a complimentary Nutrition Consultation here. Our 12 week customized nutrition plan will help you reach your goals once and for all!
Thursday, November 6, 2008
12 Tips To Your Fitness Success - #4
Here’s your fourth fitness success tip:
If you’ve been reading my emails for any length of time you know I’m always preaching about supportive nutrition. I admit that can be a bit nebulous. So let’s talk about what supportive nutrition is.
Part of supportive nutrition is eating more throughout the day. Yes, you can actually eat more!
By now you’ve heard of eating smaller meals throughout the day. The science and logic behind this makes complete sense. By eating smaller meals throughout the day you’re less likely to overeat, you provide yourself with more energy, and you avoid inconsistent eating patterns.
Here’s a typical diet. Maybe it’s like yours…
John’s average day looks something like this:
Skips breakfast, eats a soup and sandwich at Bread Co. for lunch, and then goes home and eats a big dinner his wife cooks later that evening. This is a common occurrence among many parents and professionals that are strapped for time. But here’s the problem; when John does this, his blood sugar is way out of control. It goes up and down, up and down and maintains little to no consistency. When this is happens insulin becomes imbalanced (if this goes on long enough he will eventually develop Type II diabetes) and this causes the body to crave fat and sugar. Have you ever walked in the door from work and been so hungry you can’t see straight? And all you want to do is EAT! You can’t think and have little patience for anyone or anything in your way. So all you do is grab whatever’s in the fridge. Typically something sugary or salty to satisfy your starvation. That my friend is erratic blood sugar at work. In this state it’s virtually impossible to lose any weight. And then the cycle starts all over.
That is a potentially dangerous, but definitely vicious cycle. And one that will not get you results.
Not only is smaller more frequent meals important, but BALANCE is the key. A proper balance of proteins, carbs, fat, and fiber is needed at EVERY meal. Whether it’s a full meal or a small snack. Eating an apple is not a balanced meal. An apple is good for you just as all fruit is. But it has the same effect on your body as eating some candy. With each meal you want to eat a balance of proteins, carbs, fats, and fiber. Do this and you’ll be on your way to successful, supportive nutrition.
To your fitness success,
Tim Chudy
Fitness Together
P.S. If you would like more help with your supportive nutrition plan you can request a complimentary Nutrition Consultation here. Our 12 week customized nutrition plan will help you reach your goals once and for all!
If you’ve been reading my emails for any length of time you know I’m always preaching about supportive nutrition. I admit that can be a bit nebulous. So let’s talk about what supportive nutrition is.
Part of supportive nutrition is eating more throughout the day. Yes, you can actually eat more!
By now you’ve heard of eating smaller meals throughout the day. The science and logic behind this makes complete sense. By eating smaller meals throughout the day you’re less likely to overeat, you provide yourself with more energy, and you avoid inconsistent eating patterns.
Here’s a typical diet. Maybe it’s like yours…
John’s average day looks something like this:
Skips breakfast, eats a soup and sandwich at Bread Co. for lunch, and then goes home and eats a big dinner his wife cooks later that evening. This is a common occurrence among many parents and professionals that are strapped for time. But here’s the problem; when John does this, his blood sugar is way out of control. It goes up and down, up and down and maintains little to no consistency. When this is happens insulin becomes imbalanced (if this goes on long enough he will eventually develop Type II diabetes) and this causes the body to crave fat and sugar. Have you ever walked in the door from work and been so hungry you can’t see straight? And all you want to do is EAT! You can’t think and have little patience for anyone or anything in your way. So all you do is grab whatever’s in the fridge. Typically something sugary or salty to satisfy your starvation. That my friend is erratic blood sugar at work. In this state it’s virtually impossible to lose any weight. And then the cycle starts all over.
That is a potentially dangerous, but definitely vicious cycle. And one that will not get you results.
Not only is smaller more frequent meals important, but BALANCE is the key. A proper balance of proteins, carbs, fat, and fiber is needed at EVERY meal. Whether it’s a full meal or a small snack. Eating an apple is not a balanced meal. An apple is good for you just as all fruit is. But it has the same effect on your body as eating some candy. With each meal you want to eat a balance of proteins, carbs, fats, and fiber. Do this and you’ll be on your way to successful, supportive nutrition.
To your fitness success,
Tim Chudy
Fitness Together
P.S. If you would like more help with your supportive nutrition plan you can request a complimentary Nutrition Consultation here. Our 12 week customized nutrition plan will help you reach your goals once and for all!
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