Well hey everyone! T’is the last month of the year…still time to make progress…
Transformation Tip:
The harsh reality is that most people do not want to see you succeed. People will try to hold you down. You must make an effort to hang around others who share your goals to lose weight, and so that you can leverage their knowledge, commitment, support, and success. It’s research proven that when you hang around others who succeed that you will also succeed
“Figure yourself out; spend some time in introspection” - Frank McKinney.
That’s a brilliant idea…
…so take 10-15 minutes for yourself to write down where you’re headed for the rest of the year, and what plans you want you to accomplish in 2010 and then put in some action steps you need to follow to reach those goals.
Keep it simple and clear.
Answer these questions:
1) Is the life you’re living worth what you are giving up to have it?
2) Are you doing what you want in life?
3) Are you living the personal life that you want?
4) Are you doing enough of the little things that make you happy?
5) Are you spending enough time with the people that make you happy?
6) Are you making the best use of the limited time you have in your one lifetime?
Simple questions. Simple answers.
Make a simple plan.
Develop simple solutions.
It’s sometimes a jagged little pill to swallow, but good things come to those who are willing to work hard
Monday, November 30, 2009
Tuesday, November 24, 2009
3 SECRETS of Your Holiday Fat Burning Plan
3 Secrets of Your Fat Burning Holiday Plan
If you want to LOSE fat over the holidays…
Losing fat and keeping the weight off over the holidays is easier than you think. And I'm going to show you exactly what you need to do to lose fat while enjoying yourself at big meals and parties over Thanksgiving, Christmas, and New Years.
There's just 3 simple steps you need to follow.
1) You need to plan out your reward meals in advance. Remember, it is a big psychological boost to your fat loss program if you can still enjoy your favorite foods while transforming your body. So here's what you need to do. Simply grab a calendar and mark off the days when you have a big meal planned. Don't forget, you get at least one meal per week when you can have whatever you want. That means you can mark off Thanksgiving Thursday, and then your work holiday party, then your family Christmas dinners, and any other event you have planned. Once per week you get to reward yourself for doing such a great job with your program. So enjoy!
2) The second thing you need to do is plan out your fat burning workouts sessions in advance, so you know exactly what you need to do in order to free up more time for holiday parties, shopping, andmerry-making.
3) Stay strong with social support. Now more than ever is the time of year when you need to spend time with your trainer, workout buddy, at End Results. Make sure you are still checking in and sending your nutrition logs. Get help and support on sticking to your fat burning plan over the holidays.
So that's all you have to do...just follow that simple 3-step planof reward meals, planning, and social support, and you'll lose fat over the holidays.
If you want to LOSE fat over the holidays…
Losing fat and keeping the weight off over the holidays is easier than you think. And I'm going to show you exactly what you need to do to lose fat while enjoying yourself at big meals and parties over Thanksgiving, Christmas, and New Years.
There's just 3 simple steps you need to follow.
1) You need to plan out your reward meals in advance. Remember, it is a big psychological boost to your fat loss program if you can still enjoy your favorite foods while transforming your body. So here's what you need to do. Simply grab a calendar and mark off the days when you have a big meal planned. Don't forget, you get at least one meal per week when you can have whatever you want. That means you can mark off Thanksgiving Thursday, and then your work holiday party, then your family Christmas dinners, and any other event you have planned. Once per week you get to reward yourself for doing such a great job with your program. So enjoy!
2) The second thing you need to do is plan out your fat burning workouts sessions in advance, so you know exactly what you need to do in order to free up more time for holiday parties, shopping, andmerry-making.
3) Stay strong with social support. Now more than ever is the time of year when you need to spend time with your trainer, workout buddy, at End Results. Make sure you are still checking in and sending your nutrition logs. Get help and support on sticking to your fat burning plan over the holidays.
So that's all you have to do...just follow that simple 3-step planof reward meals, planning, and social support, and you'll lose fat over the holidays.
Saturday, November 21, 2009
A Serious Damage Control Workout Before The Big Feast!
This circuit workout is built specifically for this special occassion.
Its meant to maximally torch calories,
boost metabolism, and
deplete muscle glycogen(sugar) stores
that will go along way to allowing room for some holiday treats!
Crank out this Turkey Day Workout.
Get After it!!!
Sunday, November 8, 2009
Stay Strong!!!
Ahhhh...To be young and agile! LOL! Check me out @20secs in.
Now we’re all entering the heart of holiday season here now, but I want you to stay strong !
Now if you still have Halloween candy sitting around, let’s go to our Transformation tip:
The harsh truth is…”If it is in your house, you’re going to eat it.”
So get rid of the junk, and don’t let it get there in the first place! Do not rationalize a reason for it to be there. Just dump it. You WILL feel better about it, you WILL benefit from it and you WILL NOT have to stop yourself from eating it because it wont be there!
and now check out this research study…
J Am Coll Nutr. 28(2):159-68. Adherence and success in long-term weight loss diets: the dietary intervention randomized controlled trial (DIRECT).
The scientists wanted to see if people could stick to different diets.
They studied 322 overweight men and women in 3 diet groups:
Results?!?!
Greater weight loss achieved when diets sustained for longer than month-6 was the main predictor associated with success in weight loss.
So sitck with it...
Holidays were a trigger to a significant decrease in adherence followed by a rebound.
Be ready to get back on track...
Generally, the most irresistible restricted food items were cookies (45% of dieters) and fruits (30%).
Just dump it...
Among the physically active (n = 107), 44% reported a tendency to eat less after exercising.
WORKOUT!!!
Whats the new buzz at End Results?!?!
Pilates!!!
When? Tues/Thurs @10
I'm sure if you twist Jessica's arm she'll add more classes or Personal Training too!
-----------------------------------------------------------------------------------
Have you heard of fitness bootcamp workouts?
http://www.facebook.com/home.php?#/event.php?eid=169286526344&ref=ts
You’ve probably heard me mention them recently, but I’ve just discovered a surprising new benefit to these types of workouts (and ALL partner and group workouts in general). In a recent issue of the Economist, I stumbled across an article reporting this…
“Research shows that if you train with others, you can endure more discomfort and you can train harder.”
That means more results, and it’s just one more reason why you should be training with a partner.
The right training partner and environments are crucial for success. Get after it! http://www.facebook.com/home.php?#/event.php?eid=169286526344&ref=ts
Monday, November 2, 2009
Adding in Pilates and Take away the Candy
Time to add in Pilates and...
...keep that candy out of site!
Transformation Tip: Just a simple, but timely tip today…Make sure you remove excess sugar from your diet if you want maximum mental energy and fat burning.
Plan, Shop & Prepare: Make sure to add lots of high-fiber foods to your diet.
...keep that candy out of site!Happy Post-Howloween!!!
Transformation Tip: Just a simple, but timely tip today…Make sure you remove excess sugar from your diet if you want maximum mental energy and fat burning.
There are many hidden sources of sugar…how many can you cut out of your diet?
You can do it.
Plan, Shop & Prepare: Make sure to add lots of high-fiber foods to your diet.
Fiber fills you up, and great sources include soups, fruits, vegetables, and raw nuts. It keeps you lean and full so you don’t overeat.
Have you heard the new addition to End Results?!?!
Yes! We finally have Pilates!!!
When? Tues/Thurs @10
I'm sure if you twist Jessica's arm she'll add more classes or Personal Training too!
-----------------------------------------------------------------------------------
Have you heard of fitness bootcamp workouts?http://www.facebook.com/home.php?#/event.php?eid=169286526344&ref=ts
You’ve probably heard me mention them recently, but I’ve just discovered a surprising new benefit to these types of workouts (and ALL partner and group workouts in general). In a recent issue of the Economist, I stumbled across an article reporting this…“Research shows that if you train with others, you can endure more discomfort and you can train harder.”
That means more results, and it’s just one more reason why you should be training with a partner.
The right training partner and environments are crucial for success. Get after it! http://www.facebook.com/home.php?#/event.php?eid=169286526344&ref=ts
Monday, October 26, 2009
Losing another pound!
Its a beautiful day! Go out and get 30 minutes of fun activity!
Take a look at a new research study from the journal,
“Obesity” - Exercise Training Prevents Regain of Visceral Fat for 1 Year Following Weight Loss.
Researchers studied 97 women. They were put on an 800 kcal per day diet and lost 12.3kg - that’s a lot of weight! After the weight loss, these women were put into 2 groups - control (no exercise group)and the other cardio/resistance training group. the exercise groups did 2 workouts per week of 40 minutes.
After one year, it was found that the folks who stuck to their exercise program and went back to prrevious diet only gained back about 3.5kg, but the non-exercise group gained back 6kg.
So the study showed that both cardio and resistance training helped limit weight regain.
Of course, in a perfect world, these subjects wouldn’t have gained back any weight, but at least exercise helped them keep it off. So there are 3 lessons here…
1) Diet plus exercise is most powerful
2) Consistency is king
3) It doesn’t have to be cardio - resistance training is also effective.
-------------------------------------------------------------------------------------------------
I've been getting these amazing new updates every week from Kari...
"ok, so for the past year i have been doing 6 days a week of cardio and have been stuck at 130#. After my first week I lost one pound! I know its not much but its past my plateau and this was after my one cheat meal you allowed me!!!!I'm excited. Hopefully i will get to 115# without working out so much Thanks Bobby! here's my food journal:"
And then the next week..."down another 1.5lbs this week!!!! Ive been telling you all last week about doing steady state b/c i was getting the itch again that more cardio isbetter. Well i held to no steady state and have stuck with justdoing weights/circuits with you on mon,wed,fri and then on tues/thurs doing Intervals. I can't believe that i'm losing weight by working out less! my diet is as follows:"
And finally, just yesterday she wrote..."down another pound this week. I'm now at 116! One more pound andi've reached my goal and i've got plenty of time to spare before my reunion!"
*How cool is that?!I get so excited when I hear these success stories...
Transforming your body is all about quality training and whole,natural food nutrition.
------------------------------------------------------------------------------------------
Have you heard of fitness bootcamp workouts?
http://www.facebook.com/home.php?#/event.php?eid=169286526344&ref=ts
You’ve probably heard me mention them recently, but I’ve just discovered a surprising new benefit to these types of workouts (and ALL partner and group workouts in general).
In a recent issue of the Economist, I stumbled across an article reporting this…
“Research shows that if you train with others, you can endure more discomfort and you can train harder.”
That means more results, and it’s just one more reason why you should be training in a bootcamp - or at least with a partner.
The right training partner and environments are crucial for success.
Join here! http://www.facebook.com/home.php?#/event.php?eid=169286526344&ref=ts
Take a look at a new research study from the journal,
“Obesity” - Exercise Training Prevents Regain of Visceral Fat for 1 Year Following Weight Loss.
Researchers studied 97 women. They were put on an 800 kcal per day diet and lost 12.3kg - that’s a lot of weight! After the weight loss, these women were put into 2 groups - control (no exercise group)and the other cardio/resistance training group. the exercise groups did 2 workouts per week of 40 minutes.
After one year, it was found that the folks who stuck to their exercise program and went back to prrevious diet only gained back about 3.5kg, but the non-exercise group gained back 6kg.
So the study showed that both cardio and resistance training helped limit weight regain.
Of course, in a perfect world, these subjects wouldn’t have gained back any weight, but at least exercise helped them keep it off. So there are 3 lessons here…
1) Diet plus exercise is most powerful
2) Consistency is king
3) It doesn’t have to be cardio - resistance training is also effective.
-------------------------------------------------------------------------------------------------
I've been getting these amazing new updates every week from Kari...
"ok, so for the past year i have been doing 6 days a week of cardio and have been stuck at 130#. After my first week I lost one pound! I know its not much but its past my plateau and this was after my one cheat meal you allowed me!!!!I'm excited. Hopefully i will get to 115# without working out so much Thanks Bobby! here's my food journal:"
And then the next week..."down another 1.5lbs this week!!!! Ive been telling you all last week about doing steady state b/c i was getting the itch again that more cardio isbetter. Well i held to no steady state and have stuck with justdoing weights/circuits with you on mon,wed,fri and then on tues/thurs doing Intervals. I can't believe that i'm losing weight by working out less! my diet is as follows:"
And finally, just yesterday she wrote..."down another pound this week. I'm now at 116! One more pound andi've reached my goal and i've got plenty of time to spare before my reunion!"
*How cool is that?!I get so excited when I hear these success stories...
Transforming your body is all about quality training and whole,natural food nutrition.
------------------------------------------------------------------------------------------
Have you heard of fitness bootcamp workouts?
http://www.facebook.com/home.php?#/event.php?eid=169286526344&ref=ts
You’ve probably heard me mention them recently, but I’ve just discovered a surprising new benefit to these types of workouts (and ALL partner and group workouts in general).
In a recent issue of the Economist, I stumbled across an article reporting this…
“Research shows that if you train with others, you can endure more discomfort and you can train harder.”
That means more results, and it’s just one more reason why you should be training in a bootcamp - or at least with a partner.
The right training partner and environments are crucial for success.
Join here! http://www.facebook.com/home.php?#/event.php?eid=169286526344&ref=ts
Monday, October 5, 2009
90 days left! 5 ways to Transform your Body
Look closely in above video. You just might see somebody familiar! Lol
There are less than 90 days left in the year, but with these 5 simple steps you're about to discover, you can still change your body in 2009 - even during the holiday season.
You just have to make 5 simple changes this week. I promise you the path to success is simple.
And I promise you that you WILL get better results from short, burst workouts - NOT slow cardio. After all, a recent study published in the British Journal of SportsMedicine found that 26 out of 58 men and women dropped only 2 pounds after a 12-week cardio program. That just shows you that cardio is not the best way to transform your body. Even though these poor men and women were forced to do 5 hours of cardio per week, most of them just didn't get results. Even the lucky ones who did get "results" with cardio still only lost an average of 6.7 pounds in 12 weeks.
But that's a far cry from the 12 to 30 pounds of fat that men AND women are losing on an integrated Stength/Interval training program.
So here's what you need to do to succeed in transforming your body:
1) Never, ever, EVER give up.If you stumble, get back up. Get social support from a nutrition buddy and from an exercise partner so that you can always have someone there to help you through the tough times.
2) Be consistent with your nutrition compliance. Stick to whole, natural foods 90% of the time and you will change your body - guaranteed. We all know that we need to avoid junk food, sugar, and mindlesssnacking, so simply plan ahead by packing and prepping food and you'll avoid diet-killing mistakes.
3) Make baby step changes today for long-term lifestyle changes that will guarantee you'll lose the weight. Even when you are on holiday and feel like you are not sticking to your plan, your healthy habits will kick in.
4) Keep track of your nutrition. This will help you identify the mistakes you are making BUT also will show you what works best for you. And then you can always return to the most effective program for you if you are ever struggling.
5) Exercise smarter, not longer. As I mentioned earlier, study after study continues to show that long, slow cardio is almost worthless for transforming your body. And more importantly, there are dozens if not hundreds of real-life examples at your gym or where you work that prove hours of cardio does not cause amazing transformations. It might be the overweight runner in your neighborhood, or the person who does an hour on the elliptical machine every day at your gym who still looks the same as they did last year, or it might be someone at your work who is frustrated with their workout becausec ardio is getting them nowhere. Or it could be your own frustrating experience with cardio...But I promise you, dropping cardio and switching to the short, burst resistance and interval training workouts in the will help you transform your body - fast. It's a win-win situation.
You'll save time, exercise less, and get more results.
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