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.
Thursday, October 30, 2008
Friday, October 24, 2008
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
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.
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.
Thursday, September 25, 2008
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
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
Thursday, September 18, 2008
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
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
Wednesday, September 3, 2008
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
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
Monday, August 18, 2008
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.
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.
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