I just got off the phone with Lindy, one of our clients. She mentioned how awesome her workouts have been going and how her soreness has been greatly reduced. It didn't surprise me. And I had a hunch as to why that was happening.
I’ll tell you her secret in a minute. But first, do you know the 2 most important times for nutrition?
Breakfast and after your workout. The reason is simple. It’s when your body is screaming for nutrients. Let’s take a closer look at why.
Every time you go to bed you’re essentially going on an eight hour fast. When you wake up, assuming you have a metabolism that’s moving, you’re hungry and the body is looking for nourishment. That’s when you ‘break’ the ‘fast’.
You’ve probably heard skipping breakfast is a nutrition no-no. Eating breakfast kickstarts your metabolism for the day, gives your body the much needed nutrients after you sleep, and starts your daily nutrition out on the right foot. We coach all of our clients to eat a good breakfast complete with protein every morning. It’s essential to weight loss and fitness success.
The other time your nutrition is most important is after your workout. This is often overlooked and sometimes, sadly, sabotaged. When you workout you’re expending the body of its energy. This process actually breaks down the muscles. Have you ever felt so sore you can’t move for a couple of days after a tough workout? This is a sign the body has not received all the needed nutrients. And not getting the needed nutrients leads to slow recovery, slow results, and a lot of that unnecessary soreness.
Addressing your nutrition immediately after your workout dramatically speeds up the recovery process. It will reduce your soreness, maximize your release of anabolic hormones (like growth hormone and testosterone), and allow your body to maximize building muscle and burning fat. When you consume a well-balanced shake after exercise, carbohydrate stimulates insulin to drive the branch chain amino acids (protein) to the muscle cell. That way you can maximize recovery and get right back in the gym very soon – ensuring faster results for your program.
**A note to those wanting to focus on general fitness, but particularly, women: terms like anabolic drive and testosterone might bring pictures of Ah-nold to mind. But this is NOT for bodybuilders. You will NOT get big and bulky because of this. These are natural body processes. And they’re relative to you.
We recommend Physique to all of our clients. Physique is formulated with the exact ratio of carbohydrates to protein to reach anabolic drive. Lindy, our client I just spoke with and mentioned earlier, said this:
“At first I thought it was useless calories. After all, I just spent 45 minutes burning calories off. Why would I want to put them right back in? It wasn’t worth it to me.
But as my workouts got progressively harder, my muscles got progressively sorer. After stealing some of my husband’s Physique (he’s religious with it) I was amazed by the results! My soreness is not as evident -if any at all. I was more concerned about Physique from a calorie standpoint. But now I realize there’s a lot more going on inside my body after a workout. And Physique helps me recover.”
Lindy’s initial reaction is typical. There is also what appears to be a lot of sugar contained in Physique. But this is all working strategically in your favor and leads to faster fitness results.
Breakfast with protein and Physique. These are two quick modifications to make in your own diet to leap frog you past slow and steady fitness results.
To your fitness success,
Tim Chudy
P.S. If you would like more help with your fitness and nutrition, request a complimentary consultation here. Or if you just want more info on our programs and services you can get our complete infopack here.
Wednesday, August 12, 2009
Tuesday, August 11, 2009
How to stop stress eating
Have you ever had one of those days? Something went wrong at the office, your significant other won’t see your point of view, or maybe a relationship is getting you down. Whatever happened, you spent all your energy on it and you now need a little release. Something for YOU.
I bet you’ve had one of those days before. And I bet you’ve gone to food to feel better. Let’s face it, Ben & Jerry’s makes you feel soooo gooood doesn’t it? And how could it not? It’s chocolate and vanilla ice cream, with fudge brownie and gobs of chocolate chip cookie dough. I’m feeling good just talking about it!
I’m not going to wax intellectual about food being a drug and letting food by thy medicine. That’s all good and fine. But what I want to talk with you about today is how to break the habits of emotional eating. I want to show you how to avoid the trap of going to food when you’re stressed, frustrated, or depressed. I want to give you a solution. You’ll see some very positive results if you put to use what I’m about to share with you.
There are 6 steps to conquering stress eating. Let’s get started shall we?
Step 1 - Decide and Determine
You have to decide that you want to stop stress eating. That may sound 3rd grade to you, but not many people actually do it. Then you have to determine what has prevented you from stopping. Maybe it’s work. Maybe it’s fussy kids or a friend that you’re not getting along with. Whatever it is, acknowledge what has been the roadblock to your success.
Step 2 - Shift the pain
Pain and pleasure. We’re either moving towards pleasure or away from pain. That’s our human nature. If you’re a stress eater then you are associating eating with a nice warm fuzzy feeling. That feeling could be the freedom to chose, making you feel good, food tasting delicious, or some other warm fuzzy feeling.
Your success relies upon shifting the pleasure of eating to absolute pain. Downright, miserable pain. You see, when you get home after a rough day at the office you might eat some pizza. Obviously this should not be on your nutrition plan. But it tastes good doesn’t it? And every last bite is worth it, right? You may be thinking pizza is well deserved after a rough day. You don’t think about how the pizza will make you feel after you eat it. Or the 20 pounds you gain over the years. You only associate the pleasure of it after a hard days work. And that MUST stop.
Step 3 – Pattern Interrupt
This is a simple but powerful step. When you go to bed at night you likely have a ritual. Wash your face, brush your teeth, a little reading, and lights out. It’s a pattern. And over time you develop the habit. The same goes with emotional eating. When X happens, you go to food. It’s clockwork. You’ve conditioned yourself to do so. And that pattern MUST be broken.
A pattern can be broken by consciously replacing whatever the feeling is with the new feeling you want. You can RE-condition your actions to develop new habits. It’s really that simple.
You’ve done this before whether you realize it or not. Think of a time when you’ve been depressed. Your demeanor takes a specific pattern. Your shoulders slump, your eyes drop and you talk softly with a negative tone. You’re conditioned to do so. But what happens if you go see a funny movie when you’re down? You laugh. You slap your knees and smile. It may not last but for a moment. But you DID break the pattern. And over time you can shift your patterns. And that my friend, is change.
Step 4 – Create a New Pattern
What’s the alternative? If you’re not going to eat when you’re stressed or emotionally weak, what are you going to do? Think of every possible option. Write them down. I’ll help you with your first one. Exercise! But make it your own. Give yourself some options and begin to create a new pattern.
Step 5 – Take Action
You must take action. Now! And again, and again, and again. You must focus and reinforce your new pattern. If you can do this over and over again with emotional intensity you’ll condition yourself to change your old pattern.
Step 6 – Test
Ok, you’ve done the first 5 steps. Now you need to see if it works. And the best way to do this is test it. You can do this in real time or you can sit and imagine yourself in the moment. How do you feel? How would you act? What do you feel inclined to do? If it’s not in line with your new pattern, then you must go back and repeat one of the steps. Maybe you didn’t create a new pattern that was powerful enough. Maybe you didn’t take action on that pattern. Whatever it is, redo that step.
Do you know the only type of person that likes change?
A baby with a wet diaper.
But you’re capable of change. You CAN change! It’s not a matter of if you can, but if you’re motivated to. If I put a gun to your head and said to stop stress eating you’d do it wouldn’t you? Of course you would! It’s a matter of life and death now. And that’s what helps change. The more serious your motivation is, the easier change will come.
These steps will help you change your behavior and stop your stress eating. If the desire is there and you commit to implementing these steps into your life, you will make a radical change. You’ve got the formula. Now go and act!
To your nutrition success,
Tim Chudy
I bet you’ve had one of those days before. And I bet you’ve gone to food to feel better. Let’s face it, Ben & Jerry’s makes you feel soooo gooood doesn’t it? And how could it not? It’s chocolate and vanilla ice cream, with fudge brownie and gobs of chocolate chip cookie dough. I’m feeling good just talking about it!
I’m not going to wax intellectual about food being a drug and letting food by thy medicine. That’s all good and fine. But what I want to talk with you about today is how to break the habits of emotional eating. I want to show you how to avoid the trap of going to food when you’re stressed, frustrated, or depressed. I want to give you a solution. You’ll see some very positive results if you put to use what I’m about to share with you.
There are 6 steps to conquering stress eating. Let’s get started shall we?
Step 1 - Decide and Determine
You have to decide that you want to stop stress eating. That may sound 3rd grade to you, but not many people actually do it. Then you have to determine what has prevented you from stopping. Maybe it’s work. Maybe it’s fussy kids or a friend that you’re not getting along with. Whatever it is, acknowledge what has been the roadblock to your success.
Step 2 - Shift the pain
Pain and pleasure. We’re either moving towards pleasure or away from pain. That’s our human nature. If you’re a stress eater then you are associating eating with a nice warm fuzzy feeling. That feeling could be the freedom to chose, making you feel good, food tasting delicious, or some other warm fuzzy feeling.
Your success relies upon shifting the pleasure of eating to absolute pain. Downright, miserable pain. You see, when you get home after a rough day at the office you might eat some pizza. Obviously this should not be on your nutrition plan. But it tastes good doesn’t it? And every last bite is worth it, right? You may be thinking pizza is well deserved after a rough day. You don’t think about how the pizza will make you feel after you eat it. Or the 20 pounds you gain over the years. You only associate the pleasure of it after a hard days work. And that MUST stop.
Step 3 – Pattern Interrupt
This is a simple but powerful step. When you go to bed at night you likely have a ritual. Wash your face, brush your teeth, a little reading, and lights out. It’s a pattern. And over time you develop the habit. The same goes with emotional eating. When X happens, you go to food. It’s clockwork. You’ve conditioned yourself to do so. And that pattern MUST be broken.
A pattern can be broken by consciously replacing whatever the feeling is with the new feeling you want. You can RE-condition your actions to develop new habits. It’s really that simple.
You’ve done this before whether you realize it or not. Think of a time when you’ve been depressed. Your demeanor takes a specific pattern. Your shoulders slump, your eyes drop and you talk softly with a negative tone. You’re conditioned to do so. But what happens if you go see a funny movie when you’re down? You laugh. You slap your knees and smile. It may not last but for a moment. But you DID break the pattern. And over time you can shift your patterns. And that my friend, is change.
Step 4 – Create a New Pattern
What’s the alternative? If you’re not going to eat when you’re stressed or emotionally weak, what are you going to do? Think of every possible option. Write them down. I’ll help you with your first one. Exercise! But make it your own. Give yourself some options and begin to create a new pattern.
Step 5 – Take Action
You must take action. Now! And again, and again, and again. You must focus and reinforce your new pattern. If you can do this over and over again with emotional intensity you’ll condition yourself to change your old pattern.
Step 6 – Test
Ok, you’ve done the first 5 steps. Now you need to see if it works. And the best way to do this is test it. You can do this in real time or you can sit and imagine yourself in the moment. How do you feel? How would you act? What do you feel inclined to do? If it’s not in line with your new pattern, then you must go back and repeat one of the steps. Maybe you didn’t create a new pattern that was powerful enough. Maybe you didn’t take action on that pattern. Whatever it is, redo that step.
Do you know the only type of person that likes change?
A baby with a wet diaper.
But you’re capable of change. You CAN change! It’s not a matter of if you can, but if you’re motivated to. If I put a gun to your head and said to stop stress eating you’d do it wouldn’t you? Of course you would! It’s a matter of life and death now. And that’s what helps change. The more serious your motivation is, the easier change will come.
These steps will help you change your behavior and stop your stress eating. If the desire is there and you commit to implementing these steps into your life, you will make a radical change. You’ve got the formula. Now go and act!
To your nutrition success,
Tim Chudy
Wednesday, July 22, 2009
Is child obesity child abuse?
[USA Today] Is child obesity child abuse?
That was on the front page of yesterday’s USA Today’s Life section. A headline like that sparks immediate attention.
Jerry Gray of Travelers Rest, South Carolina is being charged with criminal neglect of her 14 year old, 555 pound son Alexander. This is a HUGE case (no pun intended) given childhood obesity has been on the rise and this could set a precedent for criminal action against parents with morbidly obese kids.
I’m not going to get into the legality of an issue like this. I’ll leave that for your opinion and the courts. But with most issues like this, the problem is to the left.
According to the CDC 40% of kids 12-15 years old, and 50% of teenagers 16-19 years old have been told by a doctor or health care professional that they are too heavy. THIS is a serious problem. And in the case of Alexander it’s gone way too far.
Obesity and in this case, morbid obesity, is a gushing wound with no bandage. At what point does it become a concern? A child weighing 555 pounds is absurd. This is a child’s life we’re talking about. And to me, the worst part of this is Alexander’s future. Aside from the teasing and taunting I’m sure he’s getting, his health and quality of life will suffer tremendously as he ages.
Something MUST be done now!
Sorry if I’m going on a bit of a tirade. But seeing this on the front page just fires me up. I work with women and men that want to lose weight and improve their health. Sue D. joined the FT family yesterday morning by deciding to lose weight and get back into shape. Her choice to make a change in her life will pay off. BIG time. I know that becasue our FT clients prove that day in and day out.
But there’s so much more to losing weight and improving health. Not only do you change your body but you transform your life in the process. You become alive and more energetic. You’re able to give more of yourself to family and friends. You’ll work with more passion and productivity. Everything in life becomes richer, fuller, and more enjoyable when you look and feel fantastic!
Alexander is now in foster care while the case waits to be heard. I hope, for his sake, he’s on a proper nutrition and exercise plan. Whether it’s you or your child, you must sit and take a good serious look at reality. You’re either moving closer or farther from good health. That’s an everyday move. Eating a twinkie moves you farther. Eating fruits and veggies moves you closer. Where are you going? Where is your child going? If you need help or information please request a consultation here. There is also a ton of free info at our site you can get your hands on.
If your child needs help losing weight, being active, or improving his or her health please let me know. If there’s enough interest I’d like to have a kid’s fitness class before school starts. Send me an email and tell me about your kid(s) and their situation. Or feel free to call the studio, 314.863.7799, so we can talk by phone. Regardless, decide today - one little choice - to lose weight, get in shape, and live a healthy life.
To your health,
Tim Chudy
P.S. Click here to request a consultation. We can talk about your situation and what it’s going to take for you to reach your goals.
P.P.S. A lot of times people struggle to lose weight because of their nutrition. Specifically with stress eating. Keep your eye out for an email later this week. I’ll give you specific steps to stop that emotional and sometimes uncontrollable urge to eat.
That was on the front page of yesterday’s USA Today’s Life section. A headline like that sparks immediate attention.
Jerry Gray of Travelers Rest, South Carolina is being charged with criminal neglect of her 14 year old, 555 pound son Alexander. This is a HUGE case (no pun intended) given childhood obesity has been on the rise and this could set a precedent for criminal action against parents with morbidly obese kids.
I’m not going to get into the legality of an issue like this. I’ll leave that for your opinion and the courts. But with most issues like this, the problem is to the left.
According to the CDC 40% of kids 12-15 years old, and 50% of teenagers 16-19 years old have been told by a doctor or health care professional that they are too heavy. THIS is a serious problem. And in the case of Alexander it’s gone way too far.
Obesity and in this case, morbid obesity, is a gushing wound with no bandage. At what point does it become a concern? A child weighing 555 pounds is absurd. This is a child’s life we’re talking about. And to me, the worst part of this is Alexander’s future. Aside from the teasing and taunting I’m sure he’s getting, his health and quality of life will suffer tremendously as he ages.
Something MUST be done now!
Sorry if I’m going on a bit of a tirade. But seeing this on the front page just fires me up. I work with women and men that want to lose weight and improve their health. Sue D. joined the FT family yesterday morning by deciding to lose weight and get back into shape. Her choice to make a change in her life will pay off. BIG time. I know that becasue our FT clients prove that day in and day out.
But there’s so much more to losing weight and improving health. Not only do you change your body but you transform your life in the process. You become alive and more energetic. You’re able to give more of yourself to family and friends. You’ll work with more passion and productivity. Everything in life becomes richer, fuller, and more enjoyable when you look and feel fantastic!
Alexander is now in foster care while the case waits to be heard. I hope, for his sake, he’s on a proper nutrition and exercise plan. Whether it’s you or your child, you must sit and take a good serious look at reality. You’re either moving closer or farther from good health. That’s an everyday move. Eating a twinkie moves you farther. Eating fruits and veggies moves you closer. Where are you going? Where is your child going? If you need help or information please request a consultation here. There is also a ton of free info at our site you can get your hands on.
If your child needs help losing weight, being active, or improving his or her health please let me know. If there’s enough interest I’d like to have a kid’s fitness class before school starts. Send me an email and tell me about your kid(s) and their situation. Or feel free to call the studio, 314.863.7799, so we can talk by phone. Regardless, decide today - one little choice - to lose weight, get in shape, and live a healthy life.
To your health,
Tim Chudy
P.S. Click here to request a consultation. We can talk about your situation and what it’s going to take for you to reach your goals.
P.P.S. A lot of times people struggle to lose weight because of their nutrition. Specifically with stress eating. Keep your eye out for an email later this week. I’ll give you specific steps to stop that emotional and sometimes uncontrollable urge to eat.
Tuesday, March 3, 2009
Follow Up From Last Post
I just finished my cup of coffee from
Starbucks. They were brewing Sumatra today. It's
one of my favorite beans. From the Asia/Pacific
region, it has virtually no acidity with herbal
notes and earthy aroma. Good stuff.
But that's not what I want to tell about today. It
was what was on the outside of the coffee cup that
I wanted to share with you.
In my last post I gave you the key to unlocking your
potential; Decide, Commit, and Do.
Well, if you're a Starbucks customer you've read
their 'The Way I See It' comments on the side of
the cup. These are comments and thoughts on a
variety of topics and from a variety of people.
From famous Hollywood actors to normal everyday
Joe's. Some good. Some not so good. But this one
today was good.
Anne Morriss, a customer from New York City said
this:
"The irony of commitment is that it's deeply
liberating - in work, in play, in love. The act
frees you from the tyranny of your internal
critic, from the fear that likes to dress itself
up and parade around as rational hesitation. To
commit is to remove your head as the barrier to
your life."
Wow! VERY well put Anne.
I call that internal critic head trash. But
commitment does free you from that nonsense going
on upstairs. Over the years I've heard more
rationalizations than you could ever imagine.
Admittedly, some of my own.
You will continue to listen to them until you
commit. So take the step today and make your
commitment! Free yourself from the parade of
rational hesitation.
To your health,
Tim Chudy
P.S. - Ready to commit? Click here to
register for a complimentary consultation.
P.P.S - Not Ready For A Consultation Yet? No
Problem. Click here to receive your copy
of our complete information pack.
Starbucks. They were brewing Sumatra today. It's
one of my favorite beans. From the Asia/Pacific
region, it has virtually no acidity with herbal
notes and earthy aroma. Good stuff.
But that's not what I want to tell about today. It
was what was on the outside of the coffee cup that
I wanted to share with you.
In my last post I gave you the key to unlocking your
potential; Decide, Commit, and Do.
Well, if you're a Starbucks customer you've read
their 'The Way I See It' comments on the side of
the cup. These are comments and thoughts on a
variety of topics and from a variety of people.
From famous Hollywood actors to normal everyday
Joe's. Some good. Some not so good. But this one
today was good.
Anne Morriss, a customer from New York City said
this:
"The irony of commitment is that it's deeply
liberating - in work, in play, in love. The act
frees you from the tyranny of your internal
critic, from the fear that likes to dress itself
up and parade around as rational hesitation. To
commit is to remove your head as the barrier to
your life."
Wow! VERY well put Anne.
I call that internal critic head trash. But
commitment does free you from that nonsense going
on upstairs. Over the years I've heard more
rationalizations than you could ever imagine.
Admittedly, some of my own.
You will continue to listen to them until you
commit. So take the step today and make your
commitment! Free yourself from the parade of
rational hesitation.
To your health,
Tim Chudy
P.S. - Ready to commit? Click here to
register for a complimentary consultation.
P.P.S - Not Ready For A Consultation Yet? No
Problem. Click here to receive your copy
of our complete information pack.
Friday, February 27, 2009
What's your potential? (It's not what you think)
You can’t do it.You don’t have what it takes.
It's impossible for you to lose weight and get
back in shape.
Does hearing that tick you off? You should be if
you’re not. Never let ANYONE tell you that you
can't do something. But what’s more important than
someone else telling you that you can’t, is
telling yourself you can’t. That should really
make you fume.
Potential is underestimated all the time. Each
time I take a client through a push up test they
moan and groan in the beginning and tell me they
won’t be able to do one push up. Every time,
without fail, they do more than they think they
can.
So why is that? Why do we underestimate
ourselves?
Well, there are many reasons. But we’re very good at
leaving our potential locked up inside us. If we just
unlock that potential (I’ll tell you what the key is in a
minute) we could become so much more. We’d be more
successful. We’d excel in our careers, in our
communities, AND our health and fitness.
But it’s human nature to take the path of least
resistance.
Do you know your own potential? I mean, do you
really know what you’re capable of?
I can tell you with absolute certainty it’s more
than you think.
Just yesterday I was going through my workout
doing tricep extensions. I started with my right
arm and moved to my left, doing 12 reps. I
increased the weight on the second set and did 10
reps. I increased the weight again on my third set
and started extending. My mind began to drift
and by the time I refocused I was on rep 13!
Here I planned to do 8 reps because that was my
"potential". I was completely wrong! I had the
potential to do more. But my self-imposed limitations
were preventing me.
This is the case with you too. Your mind is very
powerful. And sometimes it does more harm than
good. I call it head trash. Because that’s exactly
what it is.
You have the potential. You just have to unlock
it.
And here’s the key...
The key to unlocking your potential takes three
steps.
1. Decision. This must occur first. Decide comes
from the latin word decidere, meaning ‘to cut off’. You must cut
off all other options. Decide whole-heartedly that you
will lose weight, get in shape, improve your
health, or whatever it is you want to accomplish.
There are times I talk with men and women and
they’re not that uncomfortable with the extra
weight they’re carrying around. If you’re not
disgusted with how you feel or how you look then
it’s likely you won’t cut off everything else. Every
other option. Decide - once and for all - to get your
body and your life back!
2. Commitment. You’ve made the decision. Now you
have to make it stick. And you do this by
commiting. Call it a pinky swear, a promise, or a
vow. Call it what you will. But commit to a
program. Nothing should get in the way of your
commitment. Not sleep, not a rainy day, not even
your coworkers birthday cake.
3. Action. This step is the hardest. This step takes
the most effort. This is getting off your duff and
DOING it. You can think about it, dream about it
and talk about all day long. Till you’re blue in
the face. But nothing, and I mean NOTHING, will
happen until you take action. One of my favorite
quotes is from Dan Kennedy. "Be somebody.
Be somewhere. Do something." Emphasize the last.
Decision, Commitment, and Action is your key
to unlocking your potential. If you add
accountability and persistence you’ll
exponentially increase your potential. You didn’t gain
weight and fall out of shape overnight. So it will
be hard at first. And it will take some time. But
you CAN do it.
Decide, Commit, and Do.
To your health,
Tim Chudy
P.S. - Don't Wait Until It's Too Late To Get Your
Body Back! Go here to register for a complimentary
consultation with Fitness Together
P.P.S - Not Ready For A Consultation Yet? No
Problem. Complete the form here and we'll email you a
complimentary Fitness Information Packet.
It's impossible for you to lose weight and get
back in shape.
Does hearing that tick you off? You should be if
you’re not. Never let ANYONE tell you that you
can't do something. But what’s more important than
someone else telling you that you can’t, is
telling yourself you can’t. That should really
make you fume.
Potential is underestimated all the time. Each
time I take a client through a push up test they
moan and groan in the beginning and tell me they
won’t be able to do one push up. Every time,
without fail, they do more than they think they
can.
So why is that? Why do we underestimate
ourselves?
Well, there are many reasons. But we’re very good at
leaving our potential locked up inside us. If we just
unlock that potential (I’ll tell you what the key is in a
minute) we could become so much more. We’d be more
successful. We’d excel in our careers, in our
communities, AND our health and fitness.
But it’s human nature to take the path of least
resistance.
Do you know your own potential? I mean, do you
really know what you’re capable of?
I can tell you with absolute certainty it’s more
than you think.
Just yesterday I was going through my workout
doing tricep extensions. I started with my right
arm and moved to my left, doing 12 reps. I
increased the weight on the second set and did 10
reps. I increased the weight again on my third set
and started extending. My mind began to drift
and by the time I refocused I was on rep 13!
Here I planned to do 8 reps because that was my
"potential". I was completely wrong! I had the
potential to do more. But my self-imposed limitations
were preventing me.
This is the case with you too. Your mind is very
powerful. And sometimes it does more harm than
good. I call it head trash. Because that’s exactly
what it is.
You have the potential. You just have to unlock
it.
And here’s the key...
The key to unlocking your potential takes three
steps.
1. Decision. This must occur first. Decide comes
from the latin word decidere, meaning ‘to cut off’. You must cut
off all other options. Decide whole-heartedly that you
will lose weight, get in shape, improve your
health, or whatever it is you want to accomplish.
There are times I talk with men and women and
they’re not that uncomfortable with the extra
weight they’re carrying around. If you’re not
disgusted with how you feel or how you look then
it’s likely you won’t cut off everything else. Every
other option. Decide - once and for all - to get your
body and your life back!
2. Commitment. You’ve made the decision. Now you
have to make it stick. And you do this by
commiting. Call it a pinky swear, a promise, or a
vow. Call it what you will. But commit to a
program. Nothing should get in the way of your
commitment. Not sleep, not a rainy day, not even
your coworkers birthday cake.
3. Action. This step is the hardest. This step takes
the most effort. This is getting off your duff and
DOING it. You can think about it, dream about it
and talk about all day long. Till you’re blue in
the face. But nothing, and I mean NOTHING, will
happen until you take action. One of my favorite
quotes is from Dan Kennedy. "Be somebody.
Be somewhere. Do something." Emphasize the last.
Decision, Commitment, and Action is your key
to unlocking your potential. If you add
accountability and persistence you’ll
exponentially increase your potential. You didn’t gain
weight and fall out of shape overnight. So it will
be hard at first. And it will take some time. But
you CAN do it.
Decide, Commit, and Do.
To your health,
Tim Chudy
P.S. - Don't Wait Until It's Too Late To Get Your
Body Back! Go here to register for a complimentary
consultation with Fitness Together
P.P.S - Not Ready For A Consultation Yet? No
Problem. Complete the form here and we'll email you a
complimentary Fitness Information Packet.
Wednesday, February 11, 2009
6 BIG Weight Loss Mistakes
I read a lot. And a lot of what I read is on weight loss,
fitness and nutrition. Recently, I read an article in a
lesser known nutrition newsletter called
Environmental Nutrition. It was on the six biggest
eating mistakes people make when trying to lose
weight. I wanted to share these with you as they
can be helpful to be aware whether you fall
victim to them or not. All with my comments of
course;)
Mistake #1: Going too long without food
A lot of the people I consult with will skip
breakfast or lunch. They don't understand why
skipping meals still causes them to gain weight.
But the fact is, studies have shown that people
who have lost weight and kept it off eat breakfast
everyday.
The problem is two-fold. First a balanced
breakfast is needed first thing in the morning to
stoke your metabolism. Just as throwing logs on
the fire get it going, so too does breakfast. I
once read that eating a Snickers in the morning is
better than nothing at all! Maybe it's true.
Secondly, skipping meals throughout the day will
lead to an imbalance in blood sugar and insulin,
and thus cause you to make poor food choices later
on. It's a vicious cycle that prevents any
possible weight loss.
Mistake #2: Banking calories
We've all done this haven't we? You have a big
party scheduled tomorrow. And you know they'll
serve the most delicious desserts! So you just eat
a little less today to 'even it out'.
I hate to be the bearer of bad news, but it
doesn't work like that. The calories you save
today almost never equal the calories you'll
consume at the party tomorrow.
The real way to weight loss is to maintain healthy
eating strategies at the party. Eat a high
protein, low calorie snack ahead of time so you
don't go to the party hungry, alternate a glass of
water with your alcoholic beverage, and stick to
smaller portions.
The difference is that those strategies work!
Skipping meals before hand only confuses your
metabolism and ultimately does NOT work.
Mistake #3: Skimping on protein
It's essential. And it can be challenging. But I
have vegetarian and vegan clients that can do it.
So can you!
One study showed that people that started the day
with two eggs consumed 300 calories less during
the day than someone who started the day with a
bagel supplying the same calories as the eggs.
Adequate protein also helps build and maintain
muscle mass. A metabolic enhancing certainty! This
is also why we suggest Cinch meal replacements.
They have added leucine which helps preserve
muscle mass on a weight loss plan.
Mistake #4: Cutting calories
There is no doubt you can lose weight by cutting
calories. You've heard it, 'less in, more out'.
I've dubbed this type of diet 'The Oprah Nutrition
Cycle'. You will inevitably fall into the classic
yo-yo diet. When calories are restricted to a low
level not only is weight lost, but malnutrition
occurs causing you to 'fall off' the diet.
Further, you lose muscle weight (also called
atrophy) which inhibits metabolism. And lastly,
your metabolism slows down thinking that the body
is starving to death! So when you finally crack
mentally and/or emotionally you won't be able to
handle the calories you once could.
This is a vicious cycle!
Mistake #5: Denying yourself treats
In all my time as a fitness and nutrition coach,
I've never suggested someone to deny themselves
something they love. Now, depending on your
current situation and your goals, you may have to
deny yourself a little more than normal. But it's
not wise to set yourself up for failure.
Most Saturday mornings my dad would bring home
donuts for my siblings and I. I loved it!! It was
my favorite day for breakfast. But we didn't get
donuts Monday through Thursday. We had to eat
eggs, oatmeal, Raisin Bran, and the other stuff my
parents forced down our throats for breakfast.
It's ok to enjoy your favorite snacks. Just do so
in moderation and make sure it's in line with your
goals.
Mistake #6: Taking weekends off
This is similar to banking calories for a big
party or occasion. And it's sabotaging your
results. Sticking to the plan through the week and
splurging through the entire weekend is setting
you up for failure. If you overeat on Saturday and
Sunday, you're overeating 29% of the time. It's
nearly impossible to make up for that during the
week.
This article was very informative. There is a lot
of nonsense in the marketplace regarding weight loss,
fitness, and nutrition. Heck, even I can feel overwhelmed
at times. But any expert will tell you the snazzy
commercials and 'best selling' books do not hold the
answer to your weight loss, fitness, and nutrition
problems. Fix these 6 mistakes and you'll be on your
way to weight loss success.
To your health,
Tim Chudy
P.S. If you would like more help with weight loss,
fitness, or nutrition you can request a FREE
consultation here or call me at the studio, 314.863.7799.
P.P.S. Not ready? No problem. You can request an
infopack giving you all the information on our
services. And if you do so now, I'll email you a special
report on 'How To Master Your Metabolism'.
fitness and nutrition. Recently, I read an article in a
lesser known nutrition newsletter called
Environmental Nutrition. It was on the six biggest
eating mistakes people make when trying to lose
weight. I wanted to share these with you as they
can be helpful to be aware whether you fall
victim to them or not. All with my comments of
course;)
Mistake #1: Going too long without food
A lot of the people I consult with will skip
breakfast or lunch. They don't understand why
skipping meals still causes them to gain weight.
But the fact is, studies have shown that people
who have lost weight and kept it off eat breakfast
everyday.
The problem is two-fold. First a balanced
breakfast is needed first thing in the morning to
stoke your metabolism. Just as throwing logs on
the fire get it going, so too does breakfast. I
once read that eating a Snickers in the morning is
better than nothing at all! Maybe it's true.
Secondly, skipping meals throughout the day will
lead to an imbalance in blood sugar and insulin,
and thus cause you to make poor food choices later
on. It's a vicious cycle that prevents any
possible weight loss.
Mistake #2: Banking calories
We've all done this haven't we? You have a big
party scheduled tomorrow. And you know they'll
serve the most delicious desserts! So you just eat
a little less today to 'even it out'.
I hate to be the bearer of bad news, but it
doesn't work like that. The calories you save
today almost never equal the calories you'll
consume at the party tomorrow.
The real way to weight loss is to maintain healthy
eating strategies at the party. Eat a high
protein, low calorie snack ahead of time so you
don't go to the party hungry, alternate a glass of
water with your alcoholic beverage, and stick to
smaller portions.
The difference is that those strategies work!
Skipping meals before hand only confuses your
metabolism and ultimately does NOT work.
Mistake #3: Skimping on protein
It's essential. And it can be challenging. But I
have vegetarian and vegan clients that can do it.
So can you!
One study showed that people that started the day
with two eggs consumed 300 calories less during
the day than someone who started the day with a
bagel supplying the same calories as the eggs.
Adequate protein also helps build and maintain
muscle mass. A metabolic enhancing certainty! This
is also why we suggest Cinch meal replacements.
They have added leucine which helps preserve
muscle mass on a weight loss plan.
Mistake #4: Cutting calories
There is no doubt you can lose weight by cutting
calories. You've heard it, 'less in, more out'.
I've dubbed this type of diet 'The Oprah Nutrition
Cycle'. You will inevitably fall into the classic
yo-yo diet. When calories are restricted to a low
level not only is weight lost, but malnutrition
occurs causing you to 'fall off' the diet.
Further, you lose muscle weight (also called
atrophy) which inhibits metabolism. And lastly,
your metabolism slows down thinking that the body
is starving to death! So when you finally crack
mentally and/or emotionally you won't be able to
handle the calories you once could.
This is a vicious cycle!
Mistake #5: Denying yourself treats
In all my time as a fitness and nutrition coach,
I've never suggested someone to deny themselves
something they love. Now, depending on your
current situation and your goals, you may have to
deny yourself a little more than normal. But it's
not wise to set yourself up for failure.
Most Saturday mornings my dad would bring home
donuts for my siblings and I. I loved it!! It was
my favorite day for breakfast. But we didn't get
donuts Monday through Thursday. We had to eat
eggs, oatmeal, Raisin Bran, and the other stuff my
parents forced down our throats for breakfast.
It's ok to enjoy your favorite snacks. Just do so
in moderation and make sure it's in line with your
goals.
Mistake #6: Taking weekends off
This is similar to banking calories for a big
party or occasion. And it's sabotaging your
results. Sticking to the plan through the week and
splurging through the entire weekend is setting
you up for failure. If you overeat on Saturday and
Sunday, you're overeating 29% of the time. It's
nearly impossible to make up for that during the
week.
This article was very informative. There is a lot
of nonsense in the marketplace regarding weight loss,
fitness, and nutrition. Heck, even I can feel overwhelmed
at times. But any expert will tell you the snazzy
commercials and 'best selling' books do not hold the
answer to your weight loss, fitness, and nutrition
problems. Fix these 6 mistakes and you'll be on your
way to weight loss success.
To your health,
Tim Chudy
P.S. If you would like more help with weight loss,
fitness, or nutrition you can request a FREE
consultation here or call me at the studio, 314.863.7799.
P.P.S. Not ready? No problem. You can request an
infopack giving you all the information on our
services. And if you do so now, I'll email you a special
report on 'How To Master Your Metabolism'.
Wednesday, February 4, 2009
KMOV stops by Fitness Together
House Bill 223 is gaining some momentum...at least here in St. Louis. Chris Nagus of KMOV Newschannel 4 stopped by the studio tonight and interviewed me about this important bill. Here's a video clip:
http://www.kmov.com/video/topvideo-index.html?nvid=328902&shu=1
As you can see, we're getting some traction. KMOV is reporting this. I've talked with the Post Dispatch. And I expect calls from other media outlets. This IS important. And it needs your attention and your support.
Here's how you can help:
(and it will take you no more than 5 minutes)
1. Go to our website to Support House Bill 223
2. At the bottom of the page are resources for you to use. Find out who your local representative is.
3. Download the draft letter and either send or email it to him or her.
4. That's it! You're done. It's that simple.
I appreciate your time and support for this bill. This is not just about saving money for us all, but it's about you and your fellow Missourians taking a PROACTIVE approach with their health and fitness and living better, healthier lives. I'll keep you posted on the progress of this bill.
To OUR health,
Tim Chudy
P.S. I would appreciate your comments. What do you think about this bill? How do you feel about it? (I adjusted adding comments below so there is no log in needed)
http://www.kmov.com/video/topvideo-index.html?nvid=328902&shu=1
As you can see, we're getting some traction. KMOV is reporting this. I've talked with the Post Dispatch. And I expect calls from other media outlets. This IS important. And it needs your attention and your support.
Here's how you can help:
(and it will take you no more than 5 minutes)
1. Go to our website to Support House Bill 223
2. At the bottom of the page are resources for you to use. Find out who your local representative is.
3. Download the draft letter and either send or email it to him or her.
4. That's it! You're done. It's that simple.
I appreciate your time and support for this bill. This is not just about saving money for us all, but it's about you and your fellow Missourians taking a PROACTIVE approach with their health and fitness and living better, healthier lives. I'll keep you posted on the progress of this bill.
To OUR health,
Tim Chudy
P.S. I would appreciate your comments. What do you think about this bill? How do you feel about it? (I adjusted adding comments below so there is no log in needed)
Subscribe to:
Posts (Atom)