Are you coachable?
by Michael Rutherford, 2003
Over the past 30 days I have had the occasion to run into some former students. While I pride myself on a high success rate, these two individuals are pulling down my statistics! Both of these students failed miserably under my tutelage.
In my early years I took student failure very personally. It had to be my fault. I knew how to go from A to B. I just didn't communicate the recipe successfully.
After years of seasoning, I realized that in several cases it was not my fault. Certain folks are simply not coachable. They talk a good game about improvements or change but they are simply not committed to the coaching process.
Are you coachable? Do you have the commitment it takes to maximize your coaching experience? The quiz below developed by Robert Kiyosaki will shed some light on your potential for accepting coaching. If you fail this test you might need to retrench before investing in the coaching process.
Answer "yes" or "no" to these 10 statements if you're thinking about getting a coach:
1. I am willing to make the coaching process an investment in myself. I view it as a long-term approach to creating changes in my life. I am not looking for a quick fix.
2. I am ready to do the work necessary to get me where I want to be, and I will let the coach do the coaching.
3. I am willing to change any self-defeating behaviors that are creating a barrier to my success.
4. I accept responsibility for my actions and will not expect the coach to "fix" me, because I know I'm the only one who can make it happen.
5. I have adequate funds to pay for coaching and will not regret the investment. I view coaching as a worthwhile investment in me, not an expense, and I will not allow finances to be a barrier to coaching.
6. I am willing and able to be completely truthful with my coach, and I'm ready to hear the truth from my coach even if it is uncomfortable at first.
7. Coaching is the appropriate process for the changes I want to make.
8. I am able to commit the time needed to make and keep scheduled coaching sessions and to do the field work that my coach asks of me.
9. I'm open to trying new things when my coach asks me, even if they aren't completely comfortable or I'm not convinced they will make a difference.
10. This is the right time in my life for me to accept coaching.
Now score yourself: If you answered "no" to two or more questions, you will need to make some adjustments, either in your lifestyle or in your expectations of coaching, before coaching will be fully effective.
Michael Rutherford (a.k.a. Coach Rut) has over a quarter century of fitness coaching experience. His experiences include working with competitors from the ranks of international, Olympic, collegiate, high school, middle school and elementary school aged athletes. Coach Rut has also worked in hospital wellness environments and rehabilitation clinics. His website is Boot Camp Fitness.
Friday, January 29, 2010
Wednesday, January 27, 2010
Collected Fitness Wisdom #15
We are all brainwashed to believe that you can get bigger and stronger and leaner in a very short time, with very little effort and even less dedication.
But nothing could be further from the truth, my friends.
~Jason Ferruggia
Think about this for a moment. Everyday you pick up something that weighs quite a lot of weight when you really analyze it. How much do your children weigh? How about that bag of groceries? What about your brief case or suit case?
Because this is part of our daily rituals, we take these things for granted.
Your kids are heavy. That bag of groceries weighs 15 or more pounds.
So why would you walk into a gym and pick up a 5 pound weight and expect your weakest link to get stronger?
Not going to happen.
~Rochelle Gravance
The key to making big, dramatic changes to your life, whether they be in your weight, your fitness, your relationships, your finances or anything else is to set yourself goals that would literally revolutionise your life rather than those that only serve to rationalise why you can’t have more.
~Dax Moy
No matter what the program, most people make the mistake of not putting enough emphasis on their nutrition. I'll be the first to admit that diet is more important than exercise - and I've even made some goofy youtube videos to demonstrate the point - but too many folks think they can just eat the same way they always have as long as they start some type of exercise program.
~Craig Ballantyne
.
But nothing could be further from the truth, my friends.
~Jason Ferruggia
Think about this for a moment. Everyday you pick up something that weighs quite a lot of weight when you really analyze it. How much do your children weigh? How about that bag of groceries? What about your brief case or suit case?
Because this is part of our daily rituals, we take these things for granted.
Your kids are heavy. That bag of groceries weighs 15 or more pounds.
So why would you walk into a gym and pick up a 5 pound weight and expect your weakest link to get stronger?
Not going to happen.
~Rochelle Gravance
The key to making big, dramatic changes to your life, whether they be in your weight, your fitness, your relationships, your finances or anything else is to set yourself goals that would literally revolutionise your life rather than those that only serve to rationalise why you can’t have more.
~Dax Moy
No matter what the program, most people make the mistake of not putting enough emphasis on their nutrition. I'll be the first to admit that diet is more important than exercise - and I've even made some goofy youtube videos to demonstrate the point - but too many folks think they can just eat the same way they always have as long as they start some type of exercise program.
~Craig Ballantyne
.
Monday, January 25, 2010
Don't Believe What You Read
Yesterday, I was reading the Sunday newspaper. There was an article in the sports section about the success of a local training facility in preparing players for the NFL draft.
I'm reading along about the prospects and their different goals when I see this...
You CANNOT convert fat to muscle. Period.
Muscle and fat are two different types of tissue. You can't turn wood into stone, you can't turn plastic into metal, you can't turn a leg bone into a liver and you can't turn fat into muscle!
Unfortunately, this kind of misinformation is rampant. No wonder the average person doesn't get the results they want from their exercise program.
I'm reading along about the prospects and their different goals when I see this...
"Some players...need to gain weight. Others need to lose some, or convert body fat to muscle. Others need to rehab injuries or show the NFL their rehab is complete."
You CANNOT convert fat to muscle. Period.
Muscle and fat are two different types of tissue. You can't turn wood into stone, you can't turn plastic into metal, you can't turn a leg bone into a liver and you can't turn fat into muscle!
Unfortunately, this kind of misinformation is rampant. No wonder the average person doesn't get the results they want from their exercise program.
Saturday, January 23, 2010
Wii Fit Has "Little Effect" on Family Fitness Level
Study: Wii Has 'Little Effect' on Family Fitness
Read an article about the study here ==> PCWorld.com
This gives me another opportunity to post this great parody video...
Wii Fit Parody - Watch more free videos
Thursday, January 21, 2010
2 Studies Show Krill Oil Superior To Standard Fish Oil
You can read more about the studies and/or watch a video synopsis at Get Prograde.com
Some of the benefits of Krill Oil include:
* Improved Cholesterol Levels
* Improved Memory
* Reduced Pain and Stiffness
* Strengthened Immune System
* Reduced PMS Symptoms
* Aids Fat Loss
* Reduced Functional Impairment
* Over 47 times the antioxidant power of fish oil and lutein
Sorry, I just found out about this but you still have time to save. Prograde is having a 10.10% sale until tomorrow, Friday January 22nd at 11:59 pm EST.
When you get to the checkout page, use the coupon code: 2010EFA (Can not be included with any other offer).
Prograde uses only the finest ingredients, is a GMP rated facility and you'll get no fish burps from their EFA Icon.
Watch the video, read the study findings and order here ==> Get Prograde.com
Some of the benefits of Krill Oil include:
* Improved Cholesterol Levels
* Improved Memory
* Reduced Pain and Stiffness
* Strengthened Immune System
* Reduced PMS Symptoms
* Aids Fat Loss
* Reduced Functional Impairment
* Over 47 times the antioxidant power of fish oil and lutein
Sorry, I just found out about this but you still have time to save. Prograde is having a 10.10% sale until tomorrow, Friday January 22nd at 11:59 pm EST.
When you get to the checkout page, use the coupon code: 2010EFA (Can not be included with any other offer).
Prograde uses only the finest ingredients, is a GMP rated facility and you'll get no fish burps from their EFA Icon.
Watch the video, read the study findings and order here ==> Get Prograde.com
Tuesday, January 19, 2010
Check It Out, I Made The News
Thinking I was on TV or maybe under investigation for bootcamps workouts that are too tough? :-)
Nope but I was featured in the article below on forming good fitness habits. What are your tips? Please leave a comment below.
Beat the post-holiday blahs
Renew, revitalize, refocus, and bid bad habits adieu
By SUSAN JURGELSKI, Staff Writer
Intelligencer Journal
Lancaster New Era
Jan 18, 2010
You've shopped till you dropped, sated yourself with sweets and treats, temporarily given exercise the boot and indulged, indulged, indulged.
Ah, the joys of the holidays.
"We put our minds and bodies into a 'go, go, go' state and simply wear ourselves thin during (this) time of year," said Julie Elrod, a local health counselor and nutrition educator.
Once the holiday hype fizzles, she said, people find themselves fatigued, sluggish, depressed and stressed over weight gain.
But to take healthy steps forward, forgive yourself for the "sins" of the season, and embrace a fresh new year.
What can help you revitalize, reenergize and refocus so you can start 2010 with a bang, and not a whimper, and keep the love alive with your self-improvement efforts?
Here are some tips from area health and wellness professionals to help beat the post-holiday blahs and bid adieu to bad habits.
REDEFINING RESOLUTIONS
When it comes to resolutions (FranklinCovey, a time-management company, found that improving financial situations and losing weight topped those for 2010), many people bite off more than they can chew.
Small bites can be more realistic.
"I believe New Year's resolutions become successful only when they are reasonable and manageable," said Herb Landis, a therapist at Samaritan Counseling Center. "A small goal like sharing a latte with a friend or making sure you laugh every day is equally significant to exercising every day or quitting smoking."
Co-worker Linda Crockett, a certified life and wellness coach at the center, will kick off a mind-body coaching group Jan. 28.
"I think it helps to get people focused on their intention — 'what is it you really want?' — this is what gives people the energy to reach whatever measurable goal they set," Crockett said.
For example, "I want to lose 20 pounds by March 30" is a good enough goal, and it can be achieved with carefully constructed smaller "action steps" and accountability check-ins with a peer or coach, she said.
Rather than setting a specific weight loss number, focus instead on the intent and reasons behind the goal, she said.
"It might be, 'I want to feel healthy and vibrant' or 'I want to experience the joy of having a trim, fit and healthy body.' "
RECIPE FOR SUCCESS
Start by "cleansing" your body from the sugar overload of the holidays, which sets up a cycle for cravings for more sweets.
"A wonderful way to break this 'sugar cycle' is to eat dark green, leafy vegetables," said herbalist Sarah Campbell, of Herbs from the Labyrinth.
Alcohol, which stresses your liver, is another holiday indulgence.
Herbs that support the liver in its work of cleaning toxins from the blood are the woody dandelion root, burdock root, birch bark and ginger, said Campbell, who simmers them for tea-making. Campbell has even created a "Love Your Liver Tea" which also includes cinnamon, sarsaparilla and orange peel.
In the long term, proper nutrition — including attention to appropriate portion sizes — is the blueprint for wellness, said Mickey Glick, owner of Body & Soul Fitness Studio.
Exercise is great, but you can't "out-train" a bad diet, she said.
But change takes time. Think lifestyle makeover, not a diet that ends when goal weight is met.
"No infomercial ab gadget or quick-fix diet will get you where you ultimately want to be," Glick said.
Elrod offers tips to remember: Try to avoid refined or processed sugars; beef up intake of complex carbohydrates such as whole grains and veggies; drink plenty of water; minimize alcohol consumption and eliminate empty liquid calories (soda, fruit drinks); eat five to seven servings of fresh vegetables and fruits every day; cut back on fast foods.
"Treat your body more like your car," Glick said. "If we tried to run our cars on the same quality of fuel that most of us put in our bodies, they wouldn't perform at all."
If you haven't exercised in years, set small goals and dump the "all-or-nothing" mentality, Glick said.
"You can even start out with 10 minutes a day but do not allow yourself to crawl into bed until you have completed your daily exercise."
Small, consistent changes are much more productive than big, sporadic ones. Seek instruction and support at fitness facilities or with an at-home fitness coach, she said.
And, most of all, believe in yourself.
"Do you truly believe you can improve your health and discard excess body fat?" Glick said.
"If not, you need to change that mindset."
JUST RELAX
Don't forget to rest and reconnect.
"Talking with friends prevents the isolation that creeps in over the cold winter months," Landis said. "Plan time with friends or someone you would like to know better."
Self-care will lift your mood.
"After all of the rushing around, we need to slow down, and get back to a routine that nurtures us," Campbell said.
Take a walk or hot bath, get a massage, listen to music, sip camomile tea before bed or read your favorite book.
"When you are feeling down, stressed out, overly tired or sick … take ten long, deep breaths and fill the abdomen with oxygen," Elrod said.
In the evening, Campbell likes to make a pot of herbal tea (usually some combination of camomile, oatstraw, motherwort, lemon balm, catnip, linden flower and passion flower). She pours one cup in her mug, and the rest goes in her bath water.
"This way I inhale the healing vapors of the herbs and take in their soothing properties through my skin."
SOOTHE YOUR SOUL
Renew your faith and outlook.
"Stop throughout the day and ask 'Where have I seen love or where have I experienced love today?' " said Mary Etta King, executive director of Kairos: School of Spiritual Formation.
"Other questions could be, 'What has given me life?' And, 'What has taken life out of me?' "
Be on the lookout for spiritual renewal workshops, retreats and services, she said.
"Simply paying attention to our breathing renews our souls. Taking time for silence each day helps us to focus too."
Absorb the colors and sounds of nature.
"Spirituality is connecting to nature, a simple walk in a snow-covered hay field and observing and being mindful of the present and then to imagine the aroma of the first fresh cut of alfalfa … " Landis said.
Keep it simple.
"Spirituality for me is connection with people," Landis said. "As we can look inward we can look outward and it becomes a complimentary dance then that allows us to fully participate in life beyond ourselves."
sjurgelski@lnpnews.com
Nope but I was featured in the article below on forming good fitness habits. What are your tips? Please leave a comment below.
Beat the post-holiday blahs
Renew, revitalize, refocus, and bid bad habits adieu
By SUSAN JURGELSKI, Staff Writer
Intelligencer Journal
Lancaster New Era
Jan 18, 2010
You've shopped till you dropped, sated yourself with sweets and treats, temporarily given exercise the boot and indulged, indulged, indulged.
Ah, the joys of the holidays.
"We put our minds and bodies into a 'go, go, go' state and simply wear ourselves thin during (this) time of year," said Julie Elrod, a local health counselor and nutrition educator.
Once the holiday hype fizzles, she said, people find themselves fatigued, sluggish, depressed and stressed over weight gain.
But to take healthy steps forward, forgive yourself for the "sins" of the season, and embrace a fresh new year.
What can help you revitalize, reenergize and refocus so you can start 2010 with a bang, and not a whimper, and keep the love alive with your self-improvement efforts?
Here are some tips from area health and wellness professionals to help beat the post-holiday blahs and bid adieu to bad habits.
REDEFINING RESOLUTIONS
When it comes to resolutions (FranklinCovey, a time-management company, found that improving financial situations and losing weight topped those for 2010), many people bite off more than they can chew.
Small bites can be more realistic.
"I believe New Year's resolutions become successful only when they are reasonable and manageable," said Herb Landis, a therapist at Samaritan Counseling Center. "A small goal like sharing a latte with a friend or making sure you laugh every day is equally significant to exercising every day or quitting smoking."
Co-worker Linda Crockett, a certified life and wellness coach at the center, will kick off a mind-body coaching group Jan. 28.
"I think it helps to get people focused on their intention — 'what is it you really want?' — this is what gives people the energy to reach whatever measurable goal they set," Crockett said.
For example, "I want to lose 20 pounds by March 30" is a good enough goal, and it can be achieved with carefully constructed smaller "action steps" and accountability check-ins with a peer or coach, she said.
Rather than setting a specific weight loss number, focus instead on the intent and reasons behind the goal, she said.
"It might be, 'I want to feel healthy and vibrant' or 'I want to experience the joy of having a trim, fit and healthy body.' "
RECIPE FOR SUCCESS
Start by "cleansing" your body from the sugar overload of the holidays, which sets up a cycle for cravings for more sweets.
"A wonderful way to break this 'sugar cycle' is to eat dark green, leafy vegetables," said herbalist Sarah Campbell, of Herbs from the Labyrinth.
Alcohol, which stresses your liver, is another holiday indulgence.
Herbs that support the liver in its work of cleaning toxins from the blood are the woody dandelion root, burdock root, birch bark and ginger, said Campbell, who simmers them for tea-making. Campbell has even created a "Love Your Liver Tea" which also includes cinnamon, sarsaparilla and orange peel.
In the long term, proper nutrition — including attention to appropriate portion sizes — is the blueprint for wellness, said Mickey Glick, owner of Body & Soul Fitness Studio.
Exercise is great, but you can't "out-train" a bad diet, she said.
But change takes time. Think lifestyle makeover, not a diet that ends when goal weight is met.
"No infomercial ab gadget or quick-fix diet will get you where you ultimately want to be," Glick said.
Elrod offers tips to remember: Try to avoid refined or processed sugars; beef up intake of complex carbohydrates such as whole grains and veggies; drink plenty of water; minimize alcohol consumption and eliminate empty liquid calories (soda, fruit drinks); eat five to seven servings of fresh vegetables and fruits every day; cut back on fast foods.
"Treat your body more like your car," Glick said. "If we tried to run our cars on the same quality of fuel that most of us put in our bodies, they wouldn't perform at all."
If you haven't exercised in years, set small goals and dump the "all-or-nothing" mentality, Glick said.
"You can even start out with 10 minutes a day but do not allow yourself to crawl into bed until you have completed your daily exercise."
Small, consistent changes are much more productive than big, sporadic ones. Seek instruction and support at fitness facilities or with an at-home fitness coach, she said.
And, most of all, believe in yourself.
"Do you truly believe you can improve your health and discard excess body fat?" Glick said.
"If not, you need to change that mindset."
JUST RELAX
Don't forget to rest and reconnect.
"Talking with friends prevents the isolation that creeps in over the cold winter months," Landis said. "Plan time with friends or someone you would like to know better."
Self-care will lift your mood.
"After all of the rushing around, we need to slow down, and get back to a routine that nurtures us," Campbell said.
Take a walk or hot bath, get a massage, listen to music, sip camomile tea before bed or read your favorite book.
"When you are feeling down, stressed out, overly tired or sick … take ten long, deep breaths and fill the abdomen with oxygen," Elrod said.
In the evening, Campbell likes to make a pot of herbal tea (usually some combination of camomile, oatstraw, motherwort, lemon balm, catnip, linden flower and passion flower). She pours one cup in her mug, and the rest goes in her bath water.
"This way I inhale the healing vapors of the herbs and take in their soothing properties through my skin."
SOOTHE YOUR SOUL
Renew your faith and outlook.
"Stop throughout the day and ask 'Where have I seen love or where have I experienced love today?' " said Mary Etta King, executive director of Kairos: School of Spiritual Formation.
"Other questions could be, 'What has given me life?' And, 'What has taken life out of me?' "
Be on the lookout for spiritual renewal workshops, retreats and services, she said.
"Simply paying attention to our breathing renews our souls. Taking time for silence each day helps us to focus too."
Absorb the colors and sounds of nature.
"Spirituality is connecting to nature, a simple walk in a snow-covered hay field and observing and being mindful of the present and then to imagine the aroma of the first fresh cut of alfalfa … " Landis said.
Keep it simple.
"Spirituality for me is connection with people," Landis said. "As we can look inward we can look outward and it becomes a complimentary dance then that allows us to fully participate in life beyond ourselves."
sjurgelski@lnpnews.com
Sunday, January 17, 2010
Why You Need A Good Quality Multi-Vitamin
I'm not someone who believes in pushing fat burning ot other supplements. However, most people simply do not get the Recommended Daily Allowance of vitamins and minerals. The really sad thing is that due to mass food production and "modern" farming methods, even many people who eat lots of fruits and veggies don't meet the RDA.
From a study in the Journal of the American Medical Association...
You can read the study on their website ==> Vitamins for Chronic Disease Prevention in Adults
With today's food supply, a high-quality multi-vitamin supplement is essential for the vast majority of people.
* To prevent diseases
* To get the RDA of vital nutrients because of nutrient deficiencies in foods
* To promote consistent nutrient intake
A great way to provide your body with the nutritional foundation you need each day is a whole foods based multi-vitamin. Prograde Nutrition has a terrific product called VGF 25+ that is made from 25 veggies, greens and fruits.
The best part is you can try Prograde's VGF 25+ for FREE! (There is a small shipping and handling charge.)
You can see all the natural ingredients used to make VGF 25+ by clicking here ==> Prograde VGF 25+
BTW, if you have kids, you should check out Prograde Essentials for Kids.
Why? Have you ever taken a good look at the labels of the leading brands of kid's vitamins?
Know what you'd find if you did?
* Aspartame, a VERY controversial artificial sweetener.
* DiCalcium Phosphate, which is used in the "feed" that poultry eats. Yummy.
* Hydrogenated Vegetable Oil, which NOBODY needs to be ingesting.
* All sorts of artificial colors.
People, including children, take vitamins to be healthier. Do those ingredients sound heathy to you?
Prograde Essentials for Kids is an all-natural children's vitamin. It's the first multi-vitamin 100% endorsed by the International Youth Conditioning Association. And, Prograde has gone to great lengths to taste test it with kids.
You can find out more about Prograde Essentials for Kids delivers the nutrition your child needs and deserves here ==> Prograde Essentials for Kids
From a study in the Journal of the American Medical Association..."Most people do not consume an optimal amount of all vitamins by diet alone. Pending strong evidence of effectiveness from randomized trials, it appears prudent for all adults to take vitamin supplements."
You can read the study on their website ==> Vitamins for Chronic Disease Prevention in Adults
With today's food supply, a high-quality multi-vitamin supplement is essential for the vast majority of people.
* To prevent diseases
* To get the RDA of vital nutrients because of nutrient deficiencies in foods
* To promote consistent nutrient intake
A great way to provide your body with the nutritional foundation you need each day is a whole foods based multi-vitamin. Prograde Nutrition has a terrific product called VGF 25+ that is made from 25 veggies, greens and fruits.
The best part is you can try Prograde's VGF 25+ for FREE! (There is a small shipping and handling charge.)
You can see all the natural ingredients used to make VGF 25+ by clicking here ==> Prograde VGF 25+
BTW, if you have kids, you should check out Prograde Essentials for Kids.
Why? Have you ever taken a good look at the labels of the leading brands of kid's vitamins?
Know what you'd find if you did?
* Aspartame, a VERY controversial artificial sweetener.
* DiCalcium Phosphate, which is used in the "feed" that poultry eats. Yummy.
* Hydrogenated Vegetable Oil, which NOBODY needs to be ingesting.
* All sorts of artificial colors.
People, including children, take vitamins to be healthier. Do those ingredients sound heathy to you?
Prograde Essentials for Kids is an all-natural children's vitamin. It's the first multi-vitamin 100% endorsed by the International Youth Conditioning Association. And, Prograde has gone to great lengths to taste test it with kids.
You can find out more about Prograde Essentials for Kids delivers the nutrition your child needs and deserves here ==> Prograde Essentials for Kids
Friday, January 15, 2010
Why Boot Camp?
Inconsistency, lack of accountability, and lack of self-assurance in the gym are the three biggest reasons for failure when it comes to exercise and changing your body. ~Jon Benson
That's why boot camp-style training is so effective.
* Accountability is built in. For example, my boot camp meets Monday, Wednesday and Friday at 1:00 or 6:30 PM. No mind games. No bargaining with yourself about when you'll exercise.
* Consistency is built in. Yes, occasionally someone has to miss a workout but boot camp meets 3 times a week and you're expected to be there.
* Instruction is built in. You have a trainer designing and guiding the workout. You don't need to worry if you're doing an exercise correctly (if you're not, I'll let you know). You get properly balanced and effective workouts; you're not cobbling something together from magazine articles or friends (usually incorrect) advice. The training sessions are adapted, as needed, for the fitness level of the participants.
Other benefits...
* You get the support, encouragement and camaraderie of your fellow exercisers. Believe me, it makes a huge difference.
* You will be challenged. Another reason people don't get the results they want is that they don't push themselves. You DON'T need to work out hours a day; it's unnecessary and actually counterproductive. However, you DO need to exercise at a higher intensity than most people work at.
* The benefits of personal training at a fraction of the cost of one-on-one sessions.
If you'd like to work hard, have fun and get results, call me today at (717) 509-7777 to register or for more information about No Pink Dumbbells Boot Camp.
.
Wednesday, January 13, 2010
Resolve Not To Get Scammed
I know I'm almost 2 weeks late with a resolution post but it's still relevant.
It’s January so the airwaves are being flooded (more than usual) with "solutions" to excess pounds, many of which are outright scams. Before you pick up the phone with credit card in hand or fall for another fad diet, know this:
* Ladies, regardless of what some people say, certain types of exercise will NOT lengthen your muscles. It is physiologically impossible.
* No gadget will give you 6-pack abs.
* It’s not the Taco Bell food that helped that woman lose weight. The first thing she says in the commercial is that she reduced her calorie intake. The onscreen print says she only ate 1250 calories; I sure hope she lost weight.
* Acai berry is not a magic weight loss potion. Contrary to the scads of internet ads, Oprah and Dr. Oz have not endorsed it as a weight loss aid but it is a great antioxidant.
The sooner you accept the fact that any decent nutrition or exercise program will involve some effort, the sooner you’ll see results.
It’s January so the airwaves are being flooded (more than usual) with "solutions" to excess pounds, many of which are outright scams. Before you pick up the phone with credit card in hand or fall for another fad diet, know this:
* Ladies, regardless of what some people say, certain types of exercise will NOT lengthen your muscles. It is physiologically impossible.
* No gadget will give you 6-pack abs.
* It’s not the Taco Bell food that helped that woman lose weight. The first thing she says in the commercial is that she reduced her calorie intake. The onscreen print says she only ate 1250 calories; I sure hope she lost weight.
* Acai berry is not a magic weight loss potion. Contrary to the scads of internet ads, Oprah and Dr. Oz have not endorsed it as a weight loss aid but it is a great antioxidant.
The sooner you accept the fact that any decent nutrition or exercise program will involve some effort, the sooner you’ll see results.
Monday, January 11, 2010
Craig Ballantyne And I Are Really Frustrated
Below is an e-mail I received today from fitness pro Craig Ballantyne. Craig shares my frustration with people clinging to the outdated idea that doing hours of boring, traditional cardio is the path to fat loss. It is not.
I constantly see people posting on forums or Twitter, etc. about how they're trying to lose weight and, as far as exercise, it's all about cardio. For the most part, I gave up trying to educate them because they've been so brainwashed they won't even consider the fact that there's a better way.
Craig does promote his current Turbulence Training Transformation Contest in the e-mail but with good reason. The motivation and social support that comes from that type of competition is invaluable. Why do you think the contestants on shows like The Biggest Loser are able to shed weight after years of being unsuccessful on their own?
Even if you aren't interested in Turbulence Training or the contest, if you ARE interested in dropping excess fat, read this post. It's long but worth it. It's full of important info and Craig really lays it on the line.
Here's what CB had to say...
If I have been too subtle in the past, let me be absolutely clear today:
The time to do something, the time to take action to transform your body, improve your health and energy for your family, and dramatically boost your confidence is NOW.
I am even more passionate about this issue today than ever before, and with good reason.
In the last week I have received personal emails from so many new TT members who are struggling with their weight, looking for miracles, and ready to cave in to long, slow, dreadful cardio workouts...
Everyone around them, from the gym sales people to well meaning friends, and even the "energizer bunny TV exercise gurus" are trying to create fear that "without cardio you can't lose weight".
Baloney.
I'll spare you the details as you've probably heard them before, but the most important fact is that you will not dramatically transform your body and lose fat with long, slow, cardio workouts...you'll lose only your time and money.
And nothing makes me angrier than what I saw at the gym on Saturday, where a trainer was taking a beginner client through an excruciating 90 minute workout - including an hour of slow cardio (could you imagine the gall of the trainer to charge a client to monitor their cardio?!?!).
I almost ripped my workout journal in half from disgust as I listened to myth after myth come out of this trainer's mouth.
"Long slow cardio for at least an hour..."
"Light weights, high reps, for about 30-45 minutes after cardio..."
"Add some more cardio on an empty stomach first thing in the morning..."
ENOUGH!
What is going to take for people to realize that this approach is never going to work for them long-term?
Who has 3 hours per day to go to the gym?
Do they need to lose their family and friends before they realize that there is a much simpler way of changing their body?
As Dave Kekich says in Kekich Credo #84, "Nobody gets old by surprise."
The time to change is now.
So what should you do?
First, get started in the Turbulence Training Transformation Contest.
There is no cost to enter.
(Mickey's note: You do need a copy of Turbulence Training but you can try it out for 21 days for just $4.95 here ==> TT Trial Offer. If it's not for you, Craig will refund your money.)
And remember: A 12 week transformation is only 0.3% of your life. If you focus on learning about your body for 12 weeks it will allow you to be lean forever.
The TT Transformation is the 0.3% solution you've been looking for.
Second, stick to the basics.
Sure it's easy to get caught up in the latest "weight loss craze", but it is essential for you to never stray too far from the basics.
- Keep and review your food journal regularly.
- Use a proven, structured workout program that gets you maximum results in minimum time - you don't even need a gym membership.
- Surround yourself with social support at home, work, and online.
These are the 3 most important factors in your fat loss success.
Third, I want you to put a little urgency into your fat loss program.
IMAGINE: What if you had to lose 10 pounds in 10 weeks or you lost your job, could you do it?
Imagine you had to go to jail if you skipped your workout to sit on the couch instead - would you make that workout?
You just need to find compelling motivation to stick to your plan, so spend some time in reflection on that - and find YOUR REASON.
We have had transformation winners from all ages and all walks of life, including 44 year old Catherine from California, 58 year old Guttorm from Norway, 40 year old Robyn from Australia, 44 year old Hal from America, and 28 year old Emily living in Spain.
All of our winners have been busy, frustrated, intimidated, and definitely skeptical of what Turbulence Training could do.
But they all had big plans. They conceived and believed that they could make major accomplishments. And they lost 14, 27 and even 34 pounds of fat in just 12 weeks.
Remember...
Nobody gets old by surprise.
Nobody.
No one is in a "perfect environment" to transform their body. We all have stress and time limits. That's why you need a proven plan. Not one "made up" by an inexperienced personal trainer or your well
meaning but informed friends.
If our past winners can do it, so can you. If they can find a way, so will you. You could live in Australia, England, Dubai, America, Canada, Argentina, or anywhere else - we all have an equal opportunity to transform our bodies and our lives.
So those are the 3 main things I want you to change today.
I have a lot of work to do to help you make this your best year ever, and I'm working on new programs that will take you through the contest to give you more results faster than ever.
Feel free to share this message with your friends and family if you think it will help them.
One of my favorite contest winners, Guttorm, actually received Turbulence Training as a gift from his wonderful daughter...and I don't think it is an exaggeration to say that it has changed his life.
Please let me know how Turbulence Training is changing yours.
You can - and will - do it,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - Over Christmas I had 100 "Complete Turbulence Training DVD Packages" produced...
... and sent out 63 to friends, family, past clients who had moved away,a few magazine editors, and some trainer colleagues.
Now I have exactly 37 copies left. No more, no less.
They are available on a first come, first serve basis here:
=> Turbulence Training DVD Package
You will get:
- TT for Fat Loss DVDs (includes "lecture" from my kitchen)
- TT 6-Month Bodyweight DVDs
- TT Hotel Room Workouts DVDs
- A signed copy of my "Just Say No to Cardio" book
- A 1-year Platinum TT Membership
- Plus free shipping anywhere in the world
But again, there are only 37 copies left. Please get yours today and start your 0.3% solution immediately.
I constantly see people posting on forums or Twitter, etc. about how they're trying to lose weight and, as far as exercise, it's all about cardio. For the most part, I gave up trying to educate them because they've been so brainwashed they won't even consider the fact that there's a better way.
Craig does promote his current Turbulence Training Transformation Contest in the e-mail but with good reason. The motivation and social support that comes from that type of competition is invaluable. Why do you think the contestants on shows like The Biggest Loser are able to shed weight after years of being unsuccessful on their own?
Even if you aren't interested in Turbulence Training or the contest, if you ARE interested in dropping excess fat, read this post. It's long but worth it. It's full of important info and Craig really lays it on the line.
Here's what CB had to say...
If I have been too subtle in the past, let me be absolutely clear today:
The time to do something, the time to take action to transform your body, improve your health and energy for your family, and dramatically boost your confidence is NOW.
I am even more passionate about this issue today than ever before, and with good reason.
In the last week I have received personal emails from so many new TT members who are struggling with their weight, looking for miracles, and ready to cave in to long, slow, dreadful cardio workouts...
Everyone around them, from the gym sales people to well meaning friends, and even the "energizer bunny TV exercise gurus" are trying to create fear that "without cardio you can't lose weight".
Baloney.
I'll spare you the details as you've probably heard them before, but the most important fact is that you will not dramatically transform your body and lose fat with long, slow, cardio workouts...you'll lose only your time and money.
And nothing makes me angrier than what I saw at the gym on Saturday, where a trainer was taking a beginner client through an excruciating 90 minute workout - including an hour of slow cardio (could you imagine the gall of the trainer to charge a client to monitor their cardio?!?!).
I almost ripped my workout journal in half from disgust as I listened to myth after myth come out of this trainer's mouth.
"Long slow cardio for at least an hour..."
"Light weights, high reps, for about 30-45 minutes after cardio..."
"Add some more cardio on an empty stomach first thing in the morning..."
ENOUGH!
What is going to take for people to realize that this approach is never going to work for them long-term?
Who has 3 hours per day to go to the gym?
Do they need to lose their family and friends before they realize that there is a much simpler way of changing their body?
As Dave Kekich says in Kekich Credo #84, "Nobody gets old by surprise."
The time to change is now.
So what should you do?
First, get started in the Turbulence Training Transformation Contest.
There is no cost to enter.
(Mickey's note: You do need a copy of Turbulence Training but you can try it out for 21 days for just $4.95 here ==> TT Trial Offer. If it's not for you, Craig will refund your money.)
And remember: A 12 week transformation is only 0.3% of your life. If you focus on learning about your body for 12 weeks it will allow you to be lean forever.
The TT Transformation is the 0.3% solution you've been looking for.
Second, stick to the basics.
Sure it's easy to get caught up in the latest "weight loss craze", but it is essential for you to never stray too far from the basics.
- Keep and review your food journal regularly.
- Use a proven, structured workout program that gets you maximum results in minimum time - you don't even need a gym membership.
- Surround yourself with social support at home, work, and online.
These are the 3 most important factors in your fat loss success.
Third, I want you to put a little urgency into your fat loss program.
IMAGINE: What if you had to lose 10 pounds in 10 weeks or you lost your job, could you do it?
Imagine you had to go to jail if you skipped your workout to sit on the couch instead - would you make that workout?
You just need to find compelling motivation to stick to your plan, so spend some time in reflection on that - and find YOUR REASON.
We have had transformation winners from all ages and all walks of life, including 44 year old Catherine from California, 58 year old Guttorm from Norway, 40 year old Robyn from Australia, 44 year old Hal from America, and 28 year old Emily living in Spain.
All of our winners have been busy, frustrated, intimidated, and definitely skeptical of what Turbulence Training could do.
But they all had big plans. They conceived and believed that they could make major accomplishments. And they lost 14, 27 and even 34 pounds of fat in just 12 weeks.
Remember...
Nobody gets old by surprise.
Nobody.
No one is in a "perfect environment" to transform their body. We all have stress and time limits. That's why you need a proven plan. Not one "made up" by an inexperienced personal trainer or your well
meaning but informed friends.
If our past winners can do it, so can you. If they can find a way, so will you. You could live in Australia, England, Dubai, America, Canada, Argentina, or anywhere else - we all have an equal opportunity to transform our bodies and our lives.
So those are the 3 main things I want you to change today.
I have a lot of work to do to help you make this your best year ever, and I'm working on new programs that will take you through the contest to give you more results faster than ever.
Feel free to share this message with your friends and family if you think it will help them.
One of my favorite contest winners, Guttorm, actually received Turbulence Training as a gift from his wonderful daughter...and I don't think it is an exaggeration to say that it has changed his life.
Please let me know how Turbulence Training is changing yours.
You can - and will - do it,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - Over Christmas I had 100 "Complete Turbulence Training DVD Packages" produced...
... and sent out 63 to friends, family, past clients who had moved away,a few magazine editors, and some trainer colleagues.
Now I have exactly 37 copies left. No more, no less.
They are available on a first come, first serve basis here:
=> Turbulence Training DVD Package
You will get:
- TT for Fat Loss DVDs (includes "lecture" from my kitchen)
- TT 6-Month Bodyweight DVDs
- TT Hotel Room Workouts DVDs
- A signed copy of my "Just Say No to Cardio" book
- A 1-year Platinum TT Membership
- Plus free shipping anywhere in the world
But again, there are only 37 copies left. Please get yours today and start your 0.3% solution immediately.
Sunday, January 10, 2010
Friday, January 8, 2010
Reminder: Group Workout for St. Jude 1-9-10
In conjunction with the 3rd anniversary of Bootcamps With A Purpose, join me at Body & Soul Fitness Studio in Lancaster for a fun and challenging group workout session.
Date: Saturday, January 9, 2010
Time: 9:00 am - 10:00 am
Location: 618 Columbia Avenue, Lancaster
Please spread the word among your friends, family, neighbors and co-workers.
Donation is $15 per person or bring a partner for a $25 donation.
(Or, if you prefer, feel free to get sponsors.)
It really helps if I have an idea of how many people will be attending so please call me at (717) 509-7777 e-mail me at Mickey at bsfstudio.com.
The workout will last approximately 60 minutes, including warmup and cooldown.
All fitness levels are invited.
Exercises will be adapted or substituted, as necessary.
Anyone 12 and older is welcome to participate.
Mickey Glick
Owner, Body & Soul Fitness Studio
618 Columbia Avenue, Lancaster, PA
All proceeds benefit St. Jude Children’s Research Hospital, where no child is ever turned away due to parental inability to pay and no family is billed for charges not paid by insurance.
Date: Saturday, January 9, 2010
Time: 9:00 am - 10:00 am
Location: 618 Columbia Avenue, Lancaster
Please spread the word among your friends, family, neighbors and co-workers.
Donation is $15 per person or bring a partner for a $25 donation.
(Or, if you prefer, feel free to get sponsors.)
It really helps if I have an idea of how many people will be attending so please call me at (717) 509-7777 e-mail me at Mickey at bsfstudio.com.
The workout will last approximately 60 minutes, including warmup and cooldown.
All fitness levels are invited.
Exercises will be adapted or substituted, as necessary.
Anyone 12 and older is welcome to participate.
Mickey Glick
Owner, Body & Soul Fitness Studio
618 Columbia Avenue, Lancaster, PA
All proceeds benefit St. Jude Children’s Research Hospital, where no child is ever turned away due to parental inability to pay and no family is billed for charges not paid by insurance.
Thursday, January 7, 2010
Collected Fitness Wisdom #14
Ignore the gimmicks, such as, “cold water burns calories”, or “adding lemon to your water burns fat”, and “negative calorie foods”. These are all a joke when it comes to fat loss. Instead, focus on the 2 things that get results - a diet of whole, natural foods and short, burst intense exercise. Most people get caught up in the tiny things but ignore the real deal.
~Craig Ballantyne
There’s no power, passion, purpose or promise in the small goals that don’t really get your juices flowing. The real power is in those big, scary, exciting goals that, once achieved, would literally turn your life around.
~Dax Moy
Obesity and being overfat is not a disease folks... ------ > it's a biological consequence.
And, with the exception of the extremely 'rare' cases of total glandular dysfunction from birth, obesity... your bodyweight... is your responsibility.
Period. End of story.
~Jon Benson
A marketing guy once sent me an unsolicited email offering me his services. He told me that if I wanted to double my business I had to stop being honest. I had to make it seem like my workouts were easy, that getting in shape didn’t require much work and that the whole process would be painless and effortless.
~Jason Ferruggia
.
~Craig Ballantyne
There’s no power, passion, purpose or promise in the small goals that don’t really get your juices flowing. The real power is in those big, scary, exciting goals that, once achieved, would literally turn your life around.
~Dax Moy
Obesity and being overfat is not a disease folks... ------ > it's a biological consequence.
And, with the exception of the extremely 'rare' cases of total glandular dysfunction from birth, obesity... your bodyweight... is your responsibility.
Period. End of story.
~Jon Benson
A marketing guy once sent me an unsolicited email offering me his services. He told me that if I wanted to double my business I had to stop being honest. I had to make it seem like my workouts were easy, that getting in shape didn’t require much work and that the whole process would be painless and effortless.
~Jason Ferruggia
.
Monday, January 4, 2010
Tom Venuto's Fitness Predictions for 2010
I received this via e-mail today. If you've made resolutions or goals for 2010, this is a must read article from Tom Venuto. Here's an excerpt.
There are two things you can always count on:
(1) Nature's laws of cause and effect, and
(2) human nature.
On that basis, here are my 20 fitness predictions for the new year:
I PREDICT that if you can reach into your pocket on any day this year and pull out a card or piece of paper with all your body and fitness goals written on it in vivid detail, the odds are 95 to 1 in favor of you achieving every one of those goals before the year is out.
I PREDICT that if you focus your thoughts on your goals and how you are going to achieve them, all day long, you will reach your goals so fast this year, it will make your head spin.
I PREDICT that if you focus your thoughts on health woes and body fat problems and if you think about what you don't want, all day long, your problems will get worse than ever this year.
Read the rest of this excellent article at www.TomVenuto.com
There are two things you can always count on:
(1) Nature's laws of cause and effect, and
(2) human nature.
On that basis, here are my 20 fitness predictions for the new year:
I PREDICT that if you can reach into your pocket on any day this year and pull out a card or piece of paper with all your body and fitness goals written on it in vivid detail, the odds are 95 to 1 in favor of you achieving every one of those goals before the year is out.
I PREDICT that if you focus your thoughts on your goals and how you are going to achieve them, all day long, you will reach your goals so fast this year, it will make your head spin.
I PREDICT that if you focus your thoughts on health woes and body fat problems and if you think about what you don't want, all day long, your problems will get worse than ever this year.
Read the rest of this excellent article at www.TomVenuto.com
Saturday, January 2, 2010
Group Workout For St. Jude 1-9-10
In conjunction with the 3rd anniversary of Bootcamps With A Purpose, join me at Body & Soul Fitness Studio in Lancaster for a fun and challenging group workout session.
Date: Saturday, January 9, 2010
Time: 9:00 am - 10:00 am
Location: 618 Columbia Avenue, Lancaster
Please spread the word among your friends, family, neighbors and co-workers.
Donation is $15 per person or bring a partner for a $25 donation.
(Or, if you prefer, feel free to get sponsors.)
It really helps if I have an idea of how many people will be attending so please call me at (717) 509-7777, sign up in person at Body & Soul or e-mail me at Mickey at bsfstudio.com.
The workout will last approximately 60 minutes, including warmup and cooldown.
All fitness levels are invited.
Exercises will be adapted or substituted, as necessary.
Anyone 12 and older is welcome to participate.
Mickey Glick
Owner, Body & Soul Fitness Studio
618 Columbia Avenue, Lancaster, PA
All proceeds benefit St. Jude Children’s Research Hospital, where no child is ever turned away due to parental inability to pay and no family is billed for charges not paid by insurance.
Date: Saturday, January 9, 2010
Time: 9:00 am - 10:00 am
Location: 618 Columbia Avenue, Lancaster
Please spread the word among your friends, family, neighbors and co-workers.
Donation is $15 per person or bring a partner for a $25 donation.
(Or, if you prefer, feel free to get sponsors.)
It really helps if I have an idea of how many people will be attending so please call me at (717) 509-7777, sign up in person at Body & Soul or e-mail me at Mickey at bsfstudio.com.
The workout will last approximately 60 minutes, including warmup and cooldown.
All fitness levels are invited.
Exercises will be adapted or substituted, as necessary.
Anyone 12 and older is welcome to participate.
Mickey Glick
Owner, Body & Soul Fitness Studio
618 Columbia Avenue, Lancaster, PA
All proceeds benefit St. Jude Children’s Research Hospital, where no child is ever turned away due to parental inability to pay and no family is billed for charges not paid by insurance.
Friday, January 1, 2010
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