Whoa! These past couple of days have been swamped! Finished up working with mix 96.1, be sure to tune in these next 2 weeks to here about us. Website is almost done. Eddy is a talented guy so lets see what the new site brings. Here is the workout of the week! See yall next week.
Tabatas 50 sec exercise 10 sec rest
Mb squats
Mb overhead toss on knees
Mb single leg ext (25 sec each leg)
Mb curls
Mb leg raises.
Repeat for 4 rounds for 20 min
Fit and Flab-U-Less
With Super Bowl Sunday just around the corner, the time is now to start prepping for the tons of food at your football party. However, why not make a couple tweaks to some of your favorite party food recipes to make them healthier and more figure-friendly come kickoff? The following is a comprehensive list of both approved food choices and/or healthier substitutes for traditional party foods. Use this list to satisfy your taste buds while saving at least hundreds if not thousands of calories in the process. If you use these strategies consistently for parties and social gatherings over the course of the year, this could prevent 20-30 lbs of fat gain… easily! Section I- Appetizers Naked Sandwiches (preferably bun-less, only use whole grain bun option if absolutely needed) Thin Crust Whole Grain Pizza Fruit Salad (throw low carb whipped cream and dash of splenda/stevia on top as desired) Super Salad Bowl (use unlimited veggies and meats, dip dressing on the side or use low calorie substitutes) Sweet Potato Fries Tuna or Chicken Salad Nut Butter on Celery Sticks Mixed Nuts (no sugar, unroasted, low in salt) Cheese, Eggs, and Meat Tray Caprese Salad Raw Veggies (use dip sparingly) Grilled/Sauteed Veggies (use extra virgin olive or coconut oil) Figure-Friendly Nachos (see “accessories” below for ingredients: tortillas, cheese, salsa, and guac) Buffalo Chicken Bites (skinless, no breading, use low calorie buffalo sauce sparingly) Pasta Salad (use whole grain pasta and go easy on the dressings, choosing marina based sauces over creamier versions) Section II- Accessories Natural Whole Grain Tortillas Natural Baked Chips Natural Cheetohs Diet Lipton Green Teas (or other low calorie/carb beverages) Water Natural Salsa Guacamole Salad Dressings: Vinegars of choice (apple cider, red wine, balsamic, etc.) Other Low Calorie Condiments of Choice: mustard, hot sauce, horseradish, etc. Section III- Main Courses Lettuce Burgers (use extra lean sirloin or bison, preferably bun-less only using whole grain bun option if absolutely needed) Rotisserie Chicken (choose “plain” and remove skin and dab off any grease as needed with paper towel) Extra Lean Kosher Hot Dogs (preferably bun-less, only use whole grain bun option if absolutely needed) Chili (preferably bean-less, only use if absolutely needed and feel free to swap extra lean turkey for the beef version to cut down fat intake) Pizza (see “appetizers” above or use whole grain/thin crust options from restaurants or frozen food isles) Section IV- Desserts Edy’s Grand Light Ice Cream Prograde Cravers (100% organic chocolate snacks bars) Larabars Cocoa Via Bars or Packs Low Carb Cheesecake from Cheesecake Factory Protein Cookies (swap in protein powder for flour) BONUS- Top 10 Tips to Save Thousands of Calories on Super Bowl Sunday 1.) Go Naked: Replace all buns or breading for sandwiches with a lettuce wrap alternative to cut calories, stabilize blood sugar, and boost fiber and micronutrient intake. 2.) Hydrate: Drink at least two to four cups of water before eating AND one to two cups every 15-30 minutes after you start eating to fill your stomach and prevent overeating that can be triggers by dehydration. 3.) Eliminate Empty Liquid Calories: Minimize or eliminate all fruit juices, regular sodas, and alcohol. Opt for water, tea, or low calorie/carb beverages in moderation to leave more room for whole food choices that have more nutritional value and better fill you up. 4.) Do not fast in preparation for a feast as it will turn your body into a famished fat-storing machine the next time you eat. The resulting low blood sugar levels that come from not eating for four hours or more make you crave junk foods high in both fat and refined sugars. 5.) Replace All White with Brown (Or Better Yet… Green!): Be sure to use the whole grain alternatives for any starch you serve at your party (e.g. chips, tortillas, breads, rice, pasta). Whole grains have more vitamins and minerals and are high in fiber which means they won’t have as negative of an impact on your blood sugar compared to its white counterparts. However, if you want to be a nutritional boy or girl scout, go one step further by replacing all brown with green in the form of green veggies (see “Go Naked” above). 6.) Focus on eating lean proteins and fruits and veggies first. Use these in unlimited amounts as needed to fill you up and best prevent the typical party “killshot” of high carb and high fat meals (e.g. thick crust pizza with extra full-fat cheese). 7.) Never eat directly out of the bag or community bowl and use smaller plates to put your food on while limiting yourself to a pre-set plate total (e.g. four plate maximum during a three-hour football game). 8.) Replace Gold With Green: Opt for guacamole over cheese for your salads and chips. Guacamole is not only low in saturated fat and high in heart healthy monounsaturated fats but it also has a ton of fiber that will help fill you up fast and prevent overeating. Though cheese is a true super food in moderation, it is very easy to overeat especially when mixed with refined carb sources like white chips and pizza. 9.) Replace Flour with Protein Powder: Few people know that protein powder makes a great cooking or baking substitute for flour (e.g. protein cookies). By adding protein and reducing carb intake you will boost metabolism. 10.) 20 Chews: Eat slowly and require a certain number of chews before you swallow to allow your brain enough time to get the “I’m full” signal (e.g. 20 pre-swallow chews).
Everyones heard thousands of fitness myths. There are so many out there that some have been embedded in our brain while growing up. It surprises me when I overhear some one tell someone else these crazy myths and swear by them. Here is a list of some of the craziest and just overplayed myths ive heard over the past couple of years.
1.Eat less to lose weight and burn fat-
Its just logic right? You eat less so you can lose weight. The fewer calories you eat the less your bodies store, right? WRONG! If you eat less and workout hard, youre doing more harm then good. You have to feed your body more, and more of the healthier whole foods and shakes. Its like a furnice, you put more coal in the furnice to fuel the machine. Your body is the same way. You need to feed your body enough calories to go through those tough workouts. If not your body sees it as an overload and tends to go into red alert. And the first thing your body does in red alert is breakdown muscle. Your body uses more calories to fuel muscle so it sees muscle as a liability. Step 2 in red alert, is your body starts storing fat for energy. The workload is too much without sufficient fuel, so feed your body! A smart way to lose fat is eat whole meals that are high in protein and fiber and low in carbs. Eat every 3-4 hours. Nutrient timing is the key, but ill leave that for another post.
2. Doing crunches reduces belly fat and gets abs-
Ive heard countless of stories when talking to potential clients about how their cousins or friends did 100 crunches a night and lost 20lbs! Well i dont know, it might be a thought but, dont you think your friend or cousin is stretching the truth a bit? Crunches will not, Will not, WILL NOT reduce belly fat. The number one thing that will is nutrition. Everybody has abs, its just that the tire around your waist that is hiding them. The only way to show them is to reduce the fat around your waist. Good cardio and nutrition is the way to go. Interval training helps tone and burn fat in the shortest amount of time.
3. If your not sweating its not working-
You’ve seen tons of people running with those funny trash bag suits on because they wanna sweat away their pounds. Well truth is everbody’s different. Because of their body type and function some people can go through a tough workout and sweat maybe 2 drops at the most. While others walk a flight of stairs and sweat more than it rains here in Texas. If you lose 4 lbs. with those trash suits you get so happy that you decide to cheat. Truth is your body can hold up to 8 or 9 lbs of water and fluxuates it daily. Ever noticed why your weight changes everyday? Either your lighter and your exited. Or heavier and you mistake it as fat gain and head back to the gym. So please do me a favor and lose those trash suits.
4. If your not sore you didnt do anything-
I can tell you that in all the years that I was in powerlifting I never once really got sore. It is possible if your training program is progressive and productive you dont really need to get sore. Soreness is the result of muscle fibers tearing after a tough workout. Everytime you workout your muscle fibers tear and when you recover thats when they start repairing and growing bigger and stronger. If you tear down too much it takes longer to repair and it actually turns into microtrauma. Your muscle fibers that get microtrauma end up scarred. So train smarter not harder. Yeah you want that sexy body but you wanna show it off at a beach or an event, not in your casket.
5. Muscle turns to fat-
I remember talking to one guy that was clearly overweight and he told me ” Just watch I got a little heavy so I can turn my fat into muscle”. My first question was what magazine did you get this info from, then I asked if he wanted me to slap him now or later! Fat and muscle are two seperate things. You CAN’T turn fat into muscle or vice versa. You either build muscle or burn fat. It’s like saying i’m going to turn this chicken into a steak! So focus on focusing on burning the fat first then gaining the muscle.
6. Heavy weights makes women bulk up-
This myth is the reason there are thousands of women never lifting more than those pink 6lb weights. Women’s bodies do not produce enough muscle building hormones to get bulky. Testosterone is #1 for muscle building and women just dont produce enough of it. So please dont be afraid to a little heavier. Progressing to heavier weights is a good way to change your body. Your body gets used to lifting the same weights that it doesnt change because it adapted. Heavier weights causes your body to change and get the results you want. So throw away those pink weights.
7. Stretching before makes u perform better and less injury-
Until recently this myth has even been taught by coaches to athletes. Truth is stretching before exercise is counterproductive. When you stretch, tiny tears in your muscle fibers occur. Dont worry its nothing to worry about, but its not good before performance. When those tiny tears occur you lose a small percentage of strength. Strength you need for your upcoming workout or event. You will not be able to perform your best. I didnt say not to stretch though. The time to stretch would be after your workout or event, by then your muscles will be warm and easier to stretch.
8. hot bath is best after workouts-
No 1 thing after a workout should be your recovery shake. Actually cold showers are better after your workouts. And contrasting showers are best. Contrasting showers are when you use the coldest water you can tolerate, then switch to the hottest water you can tolerate. Alternating those 2 helps the you blood flow and recovery.
9. Holding weights while doing cardio helps burn more-
Yes you burn a bit more calories, but you also add extra stress to your elbow and shoulder joints. And not to mention youll look goofy doing it. The risks outweigh the benefits with this one. Why risk your elbow and shoulder your joints for a handful of calories. In turn focus on interval training.
10.Spicy foods burn fat-
Spicy foods have a very small effect on your metabolism. The amount of the spicy foods you need would give you GI distress before youd have any positive effects. I’m tired of all those diets you see on the internet. The beyonce cayyane pepper diet etc. Save your intestines the stress.
11. Personal training is too expensive-
One on one personal training is expensive. But fitness bootcamps are perfect. Why pay $700 for one on one training when you can pay $250 for the same amount of sessions. Statistics show people who are in groups lose more weight because of the accountability and support of others. So why not join a fitness camp around your area.
Fit and Flab-U-Less
As a fitness trainer, I get a lot of questions regarding “What exercises are best for butt”. One of the most common areas of concerns is the lower body, specifically the butt and thighs. Today I’m going to share my personal favorite lower body exercise and all of its awesome variations. It’s called the Rear-Foot Elevated Lunge Variation (a.k.a. Bulgarian Split Squat). This exercise is so effective that you’ll pretty much make your body thunder-thigh proof once you master it!
Before we get into this, one thing I definitely don’t want to do is feed into the idea of individual body part training and spot reduction on certain areas of the body. I am a firm believer in total body training, meaning that we train the upper body, lower body, and core during every single workout. By training the whole body at once we maximally stimulate lean muscle gain and metabolism and promote total body fat burning in order to effectively eliminate the body fat that is hiding those areas that people are having trouble seeing; yep the stubborn fat areas that prevent a good body from becoming a great body. Plus, a diet high in lean protein, fiber, and green veggies and low in unnatural fats and refined sugars and starches is of course a pre-requisite if you want to see your muscles pop in a good way. It is also important to know that you lose fat in a genetically predetermined way. You can do all the crunches you want but without total body training. proper eating habits, and enough time to get to those stubborn fat areas you will never get rid of your gut, jiggly arms, or the junk in the trunk.
Moving onto the main event: the world’s greatest lower body exercise. My favorite leg exercises are any sort of lunge variation because I prefer single leg exercise in lieu of their double leg counterparts for a lot of reasons. For people with back issues, single leg exercises allow them to safely perform lower body exercises without putting their lower lumbar spine in jeopardy of hyper flexion or excessive rounding that can cause back spasms in the short run and herniated discs in the long run. Furthermore, I feel there’s often such a strength and/or flexibility imbalance between one leg and the other for most people that it’s critical to address one leg at a time to really shore up the weak links from the start.
My favorite lunge variation is called the rear foot elevated lunge. So basically we’re going to elevate the back foot on a chair, bench, box, or any other sturdy foot support, usually about 12-18 inches high. You’ll put your front leg well in front of you in order to make sure that your front knee and ankle are lined up. In general, I tell people to exaggerate how far you put your front leg forward so that the front knee is almost slightly behind the ankle as this really helps reduce sheer force on the knees. Initiate the exercise by loading the front heel and dropping your hips as low as you can in a pain-free range of motion while staying really tall up top with a proud chest and shoulders down and back. Finish the rep by explosively driving through your front heel to return to the top of the movement. You can start with body weight only in search of front thigh parallel to the floor or lower depth and then progress by adding speed of movement or by adding dumbbells. You can even incorporate some very cool combination movements with this lower body exercise like adding a curl to press at the top of the movement or even by raising dumbbells overhead to really challenge your core and single-leg balance and stability.
I have yet to find an exercise that hits the legs as hard as this baby does. In particular, it really helps strengthen your vastus medialis muscle, that inner quad muscle that looks like a teardrop, that’s heavily responsible for tracking your patella and keeping your knee caps in line. So if you have a history of overtraining or patella-femoral issues this exercise is phenomenal for keeping your knees as bulletproof as possible.
Also, what’s great about it too is that it provides a very good stretch for the hip flexor of your back leg, an area that is often very tight, especially for guys. Any exercise that allows you to simultaneously stretch and strengthen your body is a real keeper. Don’t waste another moment with the useless adductor machine (a.k.a. the sex machine) and get off your but and rock it with the world’s best lower body exercise today!
Fit and Flab-U-Less!
Ok so that last pic was just too funny i had to put it up there. Well the other day I had to go to mcdonalds. Yes yes i went but it was because i had a busy day and i forgot to pack a 4pm meal so I ordered just 3 patties no bun( which was 8 bucks by the way, crazy huh). So ill tell you a little bit of my Mcdonalds experience. I went in and stood in line, the man in front ordered 3 double cheeseburgers with biggie size fries and a coke. My jaw dropped! Next was a family with two kids who couldnt be no older than 6 years old. The little boy orders a big mac with fries, coke, and a mcflurry!!!! A MCFLURRY! The little girl orders the same except she got a crispy chicken sandwich. Wow!! When I was a kid and used to go to Mcdonalds I would get a kids meal. Ok so what if the main reason I got it was the toy the point is it was a small meal. Nowadays kids eat whole meals and dessert and then America wonders why our youth looks like the boy in pic 4. I decide to follow this family and watch them. After they devour their meals the kids go sit and play xbox and gamecube, FOR AN HOUR! I remember after id finish my kids meal id go play in the play place and burn a couple of calories you know.
As you can see Mcdonalds isn’t my favorite place in the world. The ads make it look like its a healthy place to eat and helps with weight control. The ads should look like pic number 5. At least thats the truth. America needs to understand how important nutrition is in order to have those sexy six pack abs or the firm butt! Mcdonalds= flabby arms! Ok its also burger king and all the other fast food restaurants but I like to pick on Mcdonalds. America seems to put Mcdonalds up there on top because its cheap(yeah right 8 bucks for 3 patties, im still in shock) and its quick! Thats why pic number 3 caught my eye. Thats basically what were doing.
So instead of stopping at Mcdonalds for lunch or snacks. Pack a prograde bar(www.getsexysanantonio.getprograde.com) or a protein shake. Plan ahead and avoid mistakes. That seperates people with abs, a nice butt, and a toned arms v.s someone who cant even walk up stairs without getting winded. Im sorry but its the truth. So think of that last pic when you send your kids to Mcdonalds. I hope that sight keeps your kids away. Because Michael is at every Mcdonalds, just waiting for your children ha ha ha ok maybe not but think of it that way.
Who takes care of yall 
Fit and Flab-U-Less
It’s no wonder people are so overweight. It’s no wonder people don’t have the flat stomach they crave.
With TV commercials as misleading as they are it’s really no shock whatsoever.
You’re inundated with crummy information and myths every time you turn on the TV.
A while back they were running a commercial for some silly Rice Puff product. It was in an office setting and someone had brought in cupcakes for everyone to enjoy.
One woman looked worried she was going to ruin her “diet” because of the temptation and decided to “fill up” on a Rice Puff product.
Come on. You’re smarter than that. You know darn well that a rice puff thingy is going to fill you up and stop you from stuffing your face.
For one thing, you need to expect these situations to arise. Whether you want six pack abs or just want to get to a perfectly healthy weight, you have to have a plan for temptation.
Second, that means you need to plan meals so you aren’t completely starving when someone brings cupcakes to your office or something.
You know you need to eat small, frequent and nutritious meals if you really want to achieve fat loss.
Third, if you are looking for a great tasting healthy snack that fulfills your love of chocolate then look no further.
Prograde Cravers are just what the fitness pro ordered.
( Check them out here: www.getsexysanantonio.getprograde.com/cravers)
Cravers are only 180 calories and they are made with 100% organic dark chocolate. They are completely delicious and they are the perfect snack for busy people on the go.
They even come in three flavors. Personally, I love the chocolate peanut butter.
Anyway, don’t buy the hype on TV. You know better than that.
Yours in health,
Jonathan
PS - It ends this Thursday! Remember, Prograde Nutrition is currently having a BIG 10.9% off everything January Celebration Sale to celebrate the New Year and the fact they are now shipping to the UK, Ireland, Australia and New Zealand.
Yes, that’s 10.9 as in January of 2009
Here are some other details I want to make sure you know about:
- Again, you receive 10.9% off all Prograde products.
- It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.
- Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.
- The coupon code you enter at checkout is:
012009
- The website is www.getsexysanantonio.getprograde.com
- If you want to check out Prograde Cravers right away go here: http://getsexysanantonio.getprograde.com/cravers
Yup, People in San Antonio freak out when I tell them I eat whole eggs, bacon, and butter. You should see their jaws drop! “And you’re a trainer!” . That’s usually their response. Ok ok, i’m not that bad. One of the main quotes I live by is practice what you preach. Trust me I do. So where am I getting at? Well I do eat all those things, exept in a healthier version. The bacon I eat is lean turkey bacon, the whole eggs I eat are organic omega eggs, and the butter I eat is the smart balance healthy butter. There are many ways to eat healthy without sacrificing the foods you love. I love bacon and egg tacos! So once in a while I’ll make one with whole grain tortilla, omega eggs, and you guessed it turkey bacon.
There are thousands of healthy alternatives to your favorite meals. So no more bland diets and reasons to go back to eating your comfort foods. It’s 2009 remember, our sexiest and fittest year. Who takes care of yall
Email me if you need some healthy alternatives. I can make a killer protein pancake.
Fit and Flab-U-Less
Over the last several years, I have helped countless people maximize their overall health, performance, and body composition faster than ever before. Put bluntly, I know how to help people lose ugly, unwanted body fat faster than most people can fathom. Now, make no mistake about it, a big reason for this is because our integrated rapid fat loss training and nutrition system is second to none. I have done the countless hours of research and trial and error and I have had hundreds of people as real world case studies to prove that our system flat out works. But, today I am going to share something more powerful; something that must be set in place before you can even start to think about following a fitness program.
So, let’s just get right to it. What do you think is the real secret behind my client success? Well, if your answer was my training and nutrition system, then your answer is wrong. Yep, it’s an incredible program, but unfortunately it’s useless if someone is unwilling to start it AND stick to it, right? So, it appears that the most important component of changing your body is finding the motivation to achieve your goals, and that’s the main focus of this article today. I am going to literally walk you through the initial consult and three step goal setting process that each one of my clients will undergo before they start working with us. This is so important to weight loss success that I now require it for any new client to be considered for joining our program.
Before I get into this goal setting process, I just need to get something off of my chest. I know a lot of people think goal setting is just a cheesy, useless thing. Unfortunately, these people just don’t get it and frankly if you are one of those people, please do us both a favor and stop reading this article and go buy another useless weight loss book or pill because I simply cannot do anything for you. I can only help people who want to learn. I simply cannot help people who already think they know it all and think they are too good to take some time to figure out what the hell it is that they actually want to accomplish. The bottom line is that the most successful people out there, and I mean not just weight loss success, I am talking business, lifestyle, etc., are shamelessly goal driven. They know exactly why they want to do something and harness that super motivation to figure out what and by when they want to go about accomplishing that. Furthermore, they plan and prepare for every possible roadblock they will encounter in their path to success. This is what I want to teach you how to do today, so let’s get to it!
Step One- The Why: Why do you want to do this?
This is where it’s time to get real. In almost every initial consult I do, when I ask why they have contacted me today, here is the typical blanket response that I first hear:
“Well, I just want to get healthy and lose weight I guess.”
Nope, I don’t buy it. Sure, I know they want to lose weight and be healthy, I mean who doesn’t, but really WHY do they want to do this? I mean, what is it that’s going to get them up at 6 am to get their morning workouts in or take a couple of hours on Sunday to plan and prepare their meals for the upcoming week? It sure isn’t “being healthy” because for some reason this just isn’t a very powerful motivator for most people (though it should be).
Let’s face it: everybody, including YOU, wants to look better naked. Stop giggling, you know it’s true and frankly that’s okay because the desire to improve one’s appearance is the most powerful motivator there is. I’m no different. This shouldn’t be such a big surprise since the main life mission of humans, or any species for that matter, is to procreate. This is instinctual. And obviously, looking better makes this more of a reality.
So, after a little digging, I find out the real reason why they want to do this; I find their past or pain and then establish their current and future ambitions. Some people want to be able to mow the lawn in the summer with their shirt off and not feel self-conscious. Others want to get back into their favorite pair of pants that they haven’t been able to get one leg into for the last five years. Then there are those who want to look and feel more attractive to ignite some passion back into their relationships and/or put for their best image at work. And of course, my personal favorite is preparing for big events that have built in deadlines. Wanting to get as lean and tight as possible to rock that dream bathing suit in Argentina, or get off the plane in Texas when visiting family you haven’t seen in two years to blow them away with your new body, or being a classic beauty in your wedding dress on the big day, it all works! This is the stuff that gets people jacked up and ready to commit to making some real changes. How do I know? Well, I just shared with you verbatim the exact “WHY’S” of some of my own clients.
So, the first thing you have to figure out is your personal WHY. To make this even simpler for you, just answer this question: what are your physical dreams? Once you establish this, everything else is easy baby.
Step Two- The What and When: What do you want to accomplish and when do you want to accomplish it by?
So we already figured out the obvious: you want to look better and maximize your sexy! So, now we need to establish what objective goal(s) need to be accomplished in order to realize this dream.
Well, from a logistics standpoint and keeping things as cost effective as possible, there are three major ways I track “look better” progress with my clients, in order of importance from least to most important:
Scale Weight: This is by far the least important goal, but it gives a number that’s worth tracking. Though body fat percentage would be a much better method of tracking progress, it is simply too inaccurate on a small scale and too costly on a large scale. The key is to taking your initial weight before you start and then not weighing more than every 2 weeks. I have found most people to do better with tracking their weight every month. There are simply too many variables for controlling your body weight and the natural fluctuations based on diet (and for women, their menstrual cycle), means the less frequently you do this the better. If the scale is just too de-motivating for you in general, then just skip this one altogether if you must, because the next two markers are far more important.
Dress/Pant Size: This is probably the most simple and effective unused method of tracking whether or not you look better. I think it’s safe to say that if you are dropping dress and/or pant sizes that you will be looking better, right? Your best bet is to also select one dress or one pair of pants that you really want to get into since that is the true end goal in mind. I tell my clients to assess how they are fitting in their preferred dress/pant size tracker on a weekly or bi-weekly basis since our clients that follow our program exactly as outlined typically lose a dress and/or pant size every month (until they get to their ideal dimensions). For those of you would want to argue that every outfitter has different sizes, well that’s a mute point if you use the same pant or dress size to track. There’s nothing more powerful than being to literally being able to feel yourself comfortably get into clothes that use almost rip when you put on.
Digital Pictures: Pictures don’t lie, that’s the bottom line. If you want to look better, what better way is there to assess this than pictures? I cannot begin to tell you how important this is. Taking a before picture is essentially you telling the whole world that you are ready to change and that you are ready to do whatever it takes to make those changes. They key is take pictures wearing exactly what you want to look your best in. Now, don’t be sending me nude pictures of yourself, ha (though you can keep these for yourself to track if you’d like). Maybe it’s taking pictures of you in the dress or pair of pants that you are using to track your dress or pant size. Or maybe it’s a sleeveless shirt and tank top that you want to wear during the summer. And if you want to see your abs, then you best believe that you need to take pictures of your abs to track how much more definition you get. Take a front, side, and rear view picture and be sure to note the exact conditions in which the picture was taken (lighting, distance from camera, time of day/week, etc.) to be as accurate as possible in your assessment. The clients whom I’ve transformed that failed to take before pictures in the past have nothing but regret about it. Your before pictures will become your trophy and they are an absolute must if you really are serious about getting results that count. We tell our clients to take new pictures either bi-weekly or monthly until they reach their goal(s).
Step Three- Planning and Preparing for Roadblocks: What are the big obstacles that will prevent you from having the success you desire? What’s contributed most to past failures?
Now that we know what you want to accomplish, it’s time to plan and prepare for any obstacles that might get in your way of getting the job done based on your own personal schedule.
In general, the number one thing I hear is that people are too busy and tired and don’t have enough time to get their workouts in or make their meals. Well, I don’t care how busy you think you are, there is always hidden time throughout the day and week that can be freed up if your re-prioritize. Again, think back to why you wanted to do this in the first place and then examine what’s most important to you. Make your workouts and your meal times just like work appointments. Either you make the appointment or you don’t. And if you want to keep your job (or get your dream body) then you better make that appointment.
Another big obstacle is alcohol. People like to drink and unfortunately alcohol is about as detrimental to burning fat as it gets. Again, what’s more important to you, looking sexy or getting hammered. The choice is yours. Remember, once you achieve your goal(s), alcohol can be added back in with moderation. But know this, lean people just don’t get wasted unless they are genetic freaks. Low to zero alcohol consumption is needed if you want to look your best year round and that’s a fact.
Lastly, many people deal with boredom eating or emotional eating. Boredom eating means just that, eating to fill up dead time when you have nothing better to do. The best way to deal with this is, you guessed it, to do something! Find an active hobby to keep your mind off of eating when boredom strikes and you can beat this trend. Emotional eating describes the use of food to cope with stress or to reward for accomplishment. Food is not unlike drugs or alcohol in this regard, it can be very addictive. There is no quick fix for emotional eating other than avoiding trigger situations (bars, parties, etc.) and trigger foods (starches, sugars, fast food, etc.) in the short term to break bad habits.
At the end of the day, whether your roadblocks are very individual or if they fall in line with the general roadblocks our clients encounter on a regular basis, the key is to be honest about them and to plan and prepare for them. And that’s where social support and accountability come into play. The clients who have had the most success with us have undergone their transformation with the support of other friends or family members. This is so critical, especially since most of the poor food and drinking choices that sabotage one’s progress occur on the weekend, when most people hang out with their friend and family. If they are committed with you and your goal to get fit and look better, you can put yourself in a much better position to realize the success your desire and deserve. The last thing anybody needs is sabotage or peer pressure from those closest to you, so get them on board and get them on board early.
Fit and Flab-U-Less
Studies show that leaner, sexier people earn higher wages and are more employable.
Who Would You Hire?
Time to Get Sexy for 2009!
Get Sexy San Antonio Boot Camps announces New January camps!!!!
We feature 55-minute EXPRESS workouts for busy professionals to help you maximize your potential.
Email me for a free coupon which is good for a FREE 1-week trial ($80 value) from January 12th to February 6th in 2009 at Titan fitness on dezavala! Please call us at 210.240.7728 or email us at jacosta_fitness@hotmail.com
So tell me, who would you hire?
Julia Gulia!
Favorite exercise-Hiking and jogging
Least favorite exercise-Hates burpees with a passion!
Favorite cheat food-Peanut butter M&M’s (786 calories!)
One thing that helped me from camp-Being around others who are pushing themselves just as hard!
Ok her names not Julia Gulia but it is Julia! Congratulations Julia for all the hard work. Julia’s work ethic is insane! Workout after workout she comes in and kills it! She endures a tough and grueling workout without any complaints! Sometimes I even think she’s smiling through em! Thats intense dedication! A true athlete and my hat goes off to her! Way to finish off the last week!
Fit and Flab-U-Less
