FLORIDA FITNESS COACHES BLOG

2008-05-16T14:08:00.001-07:00

TEAM CHALLENGE

SUE

Weight-same

Body Fat % (to be measured every 2 weeks)N/A

Workouts (Number of days this week)5

Trainer (Comments)Yoga with Maribeth (she is the best)

Who Trained (Comments)N/A

Other Comments: I'm feeling like i am at a standstill. Looking forward to next Friday!! It is over and we can see who the big winner is

2008-05-16T13:59:00.000-07:00

TEAM CHALLENGE

Maribeth

Weight: 117

Body Fat % (to be measured every 2 weeks)N/A

Workouts (Number of days this week)5

Trainer (Comments)Laurel

Who Trained (Comments)N/A

Other Comments: The biggest competition in FFC to me is myself. Letting go of what my body used to be and understanding it for how it is today. Being in the now and appreciating every movement my body does.

2008-05-08T10:56:00.000-07:00

TEAM CHALLENGE

Maribeth 5/5

Weight: 117

Body Fat % (to be measured every 2 weeks): N/A

Workouts (Number of days this week)6

Trainer (Comments) N/A

Who Trained (Comments):N/A

Other Comments: It feels good to be fit!!

Kari- 5/7

Weight- 122

Body Fat % (to be measured every 2 weeks): N/A

Workouts (Number of days this week)4

Trainer (Comments) Sue and I have been training together

Who Trained (Comments)

Other Comments: I am the underdog and I am going to come from behind to win at least something!! It's been challenging juggling 2 jobs and this challenge, but fun to see how everyone else has progressed and how we motivate each other!!

2008-05-08T10:39:00.000-07:00

TEAM CHALLENGE

Sue 5/2

Weight: Lost 6 pounds total

Body Fat % (to be measured every 2 weeks) -N/A

Workouts (Number of days this week) 6

Trainer (Comments) : Kari and I trained each other

Who Trained (Comments)

Other Comments: I have really enjoyed this challenge. It has been a great learning experience not only from the fitness side, but also in dealing with and overcoming obstacles.

Laurel 5/2

Weight: Same

Body Fat % (to be measured every 2 weeks): 19% lost another %

Workouts (Number of days this week): 6

Trainer (Comments): N/A

Who Trained (Comments): N/A

Other Comments: I am frustrated with my non-weight change. I have been working hard and eating great, hopefully change will be happening soon.

2008-04-25T13:36:00.000-07:00

TEAM CHALLENGE

Maribeth - 4/25

Weight: N/A

Body Fat % (to be measured every 2 weeks)

Workouts (Number of days this week): 6

Trainer (Comments): Kari- I wanted my butt kicked and she did it!!

Who Trained (Comments): N/A

Other Comments: MasterCard buys you the dedicated personal trainer to help you with your goals. When you feel an increase in vitality and see your results. PRICELESS!!

2008-04-25T11:22:00.000-07:00

TEAM CHALLENGE

Sue -4/25

Weight- Down 5.5 pounds total

Body Fat % (to be measured every 2 weeks)- Lost 5%

Workouts (Number of days this week)- 6

Trainer (Comments)- Laurel, Damon

Who Trained (Comments)- Nobody

Other Comments: I am trying to step it up. Laurel gave me a great upper body workout and Damon gave me a killer lower body workout. I have also tried to use the elliptical more this week. I find it more challenging than the treadmill. Six weeks down-Four to go!! I have definitely noticed changes in my body-I feel stronger.

2008-04-25T10:49:00.000-07:00

TEAM CHALLENGE

Sue- 4/18

Weight:No weight loss this week 3.5 to date

Body Fat % (to be measured every 2 weeks): N/A

Workouts (Number of days this week): 6

Trainer (Comments): Maribeth did Yoga w/ me

Who Trained (Comments): Laurel

Other Comments: I had a great Yoga session with Maribeth. She is full of great information and is such a wonderful calming force to be around.

Laurel-4/18

Weight:same- can you say plateau??

Body Fat % (to be measured every 2 weeks)-N/A

Workouts (Number of days this week)6

Trainer (Comments)- Sue, Kari, Maribeth

Who Trained (Comments)They are afraid of me

Other Comments: I actually did the elliptical today as an interval because my burn has declined with the same amount of work I was doing before. I am averaging over 10,000 steps and 2 hours of activity. I would like to lose 5 more pounds. I am going to try and challenge myself to do 12,000 steps per day. The steps really make a difference. I love the bodybugg!!

2008-04-18T12:59:00.000-07:00

“I Don’t Feel Like It”

How many times have we said this when it comes to our workouts? Come on, don’t lie we all have and unfortunately for me more than I would like to admit. It happens and sometimes it is justifiable but I would venture to say that 95% of the time it is nothing more than a lame excuse.

Let’s take a look at the list of lame excuses:
-Busy
-Tired
-I have too much work
-I have to pick up the kids
-I will do it later (yeah right)
-I don’t have time (what a joke)

I almost did this the other day. I said “I don’t feel like it” but fortunately my competitive side stepped in and said stop being a #$%&*. I am in the middle of the team challenge and I am going to skip a 45 minute workout? You have got to be kidding me. I went out and had a great workout and felt great for the rest of the weekend.

Think about that for a minute. It was 45 minutes from start to finish. The reality is you can get a great workout in 20-30 minutes. How much TV do you watch? The national average is four hours per day. How much time do you waste surfing the Internet? When is the last time you went for a walk?

Think about our soldiers in Iraq. What would they rather do, workout or look for suicide bombers? What about the people in Darfur? Feed me and I will gladly workout. There are people in this world that have it 10 times worse than you do and yet you get bigger, have less energy, get heart disease, or diabetes.

The next time you “don’t feel like it” think twice! Visualize the positive things you will get from working out. Focus on that new outfit you will look great in. See yourself finishing that competition. And stop the excuses!!

2008-04-14T14:58:00.000-07:00

TEAM CHALLENGE UPDATE

Deanna

Weight- down 2 pounds

Body Fat % (to be measured every 2 weeks)- Down 1.5 %

Workouts (Number of days this week)- I have been averaging 4-6 workouts per week

Other Comments:

I am so glad I took on this challenge. It hasn't been easy by any stretch. There have been good days and bad days but it has kept me from not giving up on my goals. I found that recording the calorie intake has been my biggest challenge. I know on certain days I have forgotten to record things, but i think I am getting it now. My favorite part has been training with the other trainers,I really enjoy it. It helps us to get to know each other better and get some new training ideas. I have learned so much since starting this challenge.

2008-04-11T11:49:00.000-07:00

TEAM CHALLENGE UPDATE

SUE

Weight- Down 1/2 a pound this week total of 3.5 pounds in 4 weeks

Body Fat % (to be measured every 2 weeks)- Down .8%

Workouts (Number of days this week)- I only got 4 workouts in this week

Trainer (Comments)- Kari and I trained each other this week

Other Comments: This is hard work, but I have discovered that it's all about accepting the not-so good days and striving to be better and stay on track.

2008-04-05T07:47:00.000-07:00

Team Challenge

Damon

Weight- gained one pound

Body Fat % (to be measured every 2 weeks)- Next week

Workouts (Number of days this week)5

Trainer (Comments)- Kari and Sue trained me. It makes a big difference with my form and getting pushed. I squeeze out that extra rep!!

Who Trained (Comments)- Sue and Laurel

Other Comments: We are coming up on the 4Th week of the challenge and this is where you can get off track and start to slack off. I am resetting my workout plan and reviewing my goals this weekend to help me stay on track.

I have been averaging over 12,000 steps per day. I want to point out that it takes a conscious effort to do so. I am enjoying the process but in the process I have discovered I was very sedentary. Not good!! This was a wake up call for me and I will be more aware of my activity levels from now on. I can not stress enough how the bodybugg helps to keep me honest.

2008-04-05T07:40:00.000-07:00

Team Challenge

Sue

Weight- Down another pound, 3 pounds total since start of challenge

Body Fat % (to be measured every 2 weeks)- Next Week

Workouts (Number of days this week)- 5

Trainer (Comments)- Damon

Who Trained (Comments)- I tried to train Kari twice but we could not connect

Other Comments: Great workout from Damon. I had to turn the "no whining" sign around. It is hard to stay on track with the nutrition piece because of all the visitors and family birthdays, but I will not give up!!

2008-04-05T07:15:00.000-07:00

Team Challenge

Laurel

Weight- Down 5 pounds

Body Fat % (to be measured every 2 weeks)- Measure next Friday

Workouts (Number of days this week)6 workouts in

Trainer (Comments)- Sue and Damon

Who Trained (Comments)- Sue and I trained together

Other Comments: I am averaging between 11-12,000 steps per day which I feel has played a significant role in me reaching my daily calorie goal. My metabolism has really kicked in with the intervals and circuit training I have been doing. I also think the Resist 1 and Fat burn 2 have given me an extra boost. The omega's have made a difference as well. I have been pushing myself to work harder even under some stressful circumstances. It makes a huge difference in my mental state!!

2008-04-04T07:42:00.000-07:00

Team Challenge

Sue

Weight- I lost 2 pounds 2 inches

Body Fat % (to be measured every 2 weeks)- Lost 1.8%

Workouts (Number of days this week)- I got 6 workouts in this week

Trainer (Comments)- I was trained by Laurel, Damon and Kari

Who Trained (Comments)- I trained Kari, Laurel and Deanna

Other Comments: Bodybugg is a great tool to stay inspired. It really gives you a great perspective on where you stand every day. However I am finding it challenging to log my food when someone else is cooking. So I try to stay in a deficit every day to give myself some room for unrecorded calories.

Maribeth

Weight- I am up a pound (which is one of my goals)

Body Fat % (to be measured every 2 weeks)- I lost a % of BF

Workouts (Number of days this week)- I got in 5 workouts this week

Other Comments: I feel an increase in my lower body strength and I am going to need new jeans!! I gained a pound of muscle, yeah!!

2008-03-25T13:54:00.000-07:00

Team Challenge

So far the team challenge has been a huge Success!

Here are some highlights:

30 workouts completed

One trainer took 24,000 steps on Easter

Everyone has averaged 4-6 small meals per day

Supplement intake is consistent

Bodyfat lost

Muscle gained

Pounds lost

Having a blast as a team!!

This has been such a positive experience so far we are in the works of rolling this out to our clients....stay tuned

Kari's first entry:

Week One:

Food is ok.
Workouts are ok.
Need to work harder next week...
I have 2 advantages:
I am up against some skinny B #*&% ES.... so I have more to lose... and I WILL BEAT EVERYONE in steps...(only some days!!!) LOL

2008-03-21T08:42:00.000-07:00

TRAINER UPDATE

Each week the trainers will be filling us in on their progress, workouts, who they trained,who trained them and just giving an overall view of how their challenge is going.

Sue:

Comments: Laurel and Deanna gave me 'killer" workouts. It's nice to be challenged with new exercises and routines. I have come to hate the weight vest. I'm finding it challenging some days to get all of my steps in. I will try and make up for it on other days when I am not so busy training my clients.

I also trained Laurel this week.

I love doing this as a group. The competition makes it fun and easier for me to stay commited.

Laurel: I worked out 5 days this week. I am down 2 pounds.

I was trained by Sue and Damon. I trained Sue, Deanna and Kari.

Great workouts from Damon and Sue. I worked really hard on my step goal. My average steps was 11,000 per day and I maintained a 700 calorie deficit. I think this challenge is helping to motivate everyone.

Maribeth: I completed 5 workouts this week.

Damon trained me on my strength program. Being a massage therapist strength training is somewhat new to me and he helped me get started.

Lunges are my new enemy but I will try and make them my friend if possible.

My boyfriend noticed leg muscles that he had never seen on me before. Yeah!!

2008-03-20T06:59:00.000-07:00

Trainer Programs for Challenge:

DEANNA'S 10 WEEK PLAN:

My main goal is to change my body composition. I want to increase my muscle mass and loose some fat. The actual weight number isn't as important as the change in muscle to fat %.

I will be strength training 3-5 times per week. I will also be doing cardio 3-4 times per week. I will also be adding nutritional supplements and using the body bugg to calculate my calorie intake and burn.

Week 1-2 I will be doing a split body workout every other day and doing cardio every other day. The type of cardio will depend on the day. Some days I will run or bike and other days I will be doing a 15 min interval.

Week 3-4 I will keep the strength training the same except I will be doing heavier weights on certain body parts some days and other body parts on other days. I will kick up the intensity of the cardio.

Week 5-7 I will switch to a 2 day on 1 day off strength training. I will increase the cardio intervals to 18-20 min.

Week 8-10 I will stay with same strength training. Through out the challenge 1-2 of my workouts per week will be Pilates workouts.

NUTRITIONAL PLAN
I will eat small meals every 3-4 hours and drink plenty of water. I certainly need to cut out empty calories.

SUPPLEMENTS
Multi
antioxidant
calcium
Fat loss
muscle gain.

Maribeth’s 10 week plan

I plan on strength training 2-3 times per week and doing 2-3 days of cardio.

Weeks 1-3: I plan on doing a full body routine to build up some base strength. The rep range will be 10-12. My cardio will be a 25 minutes on the elliptical.

Week 3-6: Switch to full body A-B split 2 days per week. The rep range will be 12-15. Cardio will be 25 minutes on the treadmill.

Week 6-9: A-B Full body workout at 8-10 reps two days per week. 1 day of power/plyometric training. 2 days of cardio 25 minutes on the elliptical.

Week 10-12: Full body circuit training 2 days per week at 15 reps. 3 days of cardio training at 25 minutes.

Nutrition and supplementation plan

Calorie range 2000-2400

I will eat 4-6 small gluten free vegetarian meals through out the day. I will make food daily as to not leave it to chance. Use I will have a “cheat” meal once per week (i.e. pizza). I will drink at least 60 ounces of water daily.

Supplements:
Health:
Multi
Anti-oxidant
Omega 3

Sue’s 10 Week Plan

I will start with Total body Circuit Training 3-5 days per week. I will also do cardio interval training on treadmill or elliptical for 15 – 20 mins 3-4 days per week.

My calorie intake will be between 1500 and 1700 per day, eating 4-5 times per day. My goal is to consume approx. 50% carbs, 30% protein and 20% fat. Someone please tell my husband.

I will be taking APEX Multi, Anti-oxidant, Calcium, Omega 3 and Fat Burn 2.

Kari's Plan

Workout

I am going back to basics just because I know what works best for me:

5 training days a week

day 1 core legs shoulders
day 2 core chest bis
day 3 core back tris
day 4 total body circut
day 5 total body circut

I will also do cardio 3-4 times a week for 20-30 minutes THR 135

My nutrition plan is to eat 1300-1500 calories a day and space my meals out throughout the day and plan my meals ahead so I don't overeat at meal times. I will increase my water intake and cut out all the shots at the bar....I will also avoid empty calories amd increase my protein intake.

The only supplements I will continue to take are

Prenatal
anti-oxident
vitamin c
branch chains 2 before and 2 after workouts

Laurel’s 10 week plan

I plan on strength training 3-4 times per week and doing 2-3 days of interval training.

Weeks 1-3: I plan on doing a full body circuit training with a trainer 3 days a week. My cardio will be a 15 minute interval on the treadmill 3-4 days per week.

Week 3-6: Adding in a 4th day of lifting with rejuvenation 2 days a week consisting of stretching/yoga/massage. Cardio will be an18 minute interval on the treadmill.

Week 6-9: Continuing with the 4 day a week total body circuit focusing hard on tempo and not increased weight at this point, 1 day of strength will be devoted to power/plyometric training. I will do 2-4 days interval training at 18 minutes on the elliptical.

Week 10-12: Full body circuit training 3 days per week at 15 reps. 3 days of interval training at 21 minutes.

Nutrition and supplementation plan

Calorie intake 1600 – Burn 2100

I will eat 4-6 small meals through out the day, 50% carbs 30% protein and 20% fat. Drinking 60oz of water

Apex Supplements:
Health:
Multi
Calcium
Joint Support
Anti-oxidant
Vitamin C
Ergogenic aids:
Resist 1
Fat Burn 2
Anabolic Amino Extreme

Damon’s 10 week plan

I plan on strength training 3-4 times per week and doing 2-3 days of interval training.

Weeks 1-3: I plan on doing a full body A-B split. The rep range will be 12-15. My cardio will be a 15 minute interval on the treadmill 2 days per week.

Week 3-6: Switch to upper/lower A-B split 3 days per week. The rep range will be 8-10. Cardio will be an18 minute interval on the treadmill.

Week 6-9: A-B upper/lower workout at 6-8 reps two days per week. 1 day of power/plyometric training. 2 days of interval training at 18 minutes on the elliptical.

Week 10-12: Full body circuit training 3 days per week at 15 reps. 3 days of interval training at 21 minutes.

Nutrition and supplementation plan

Calorie range 2400-2700

I will eat 4-6 small meals through out the day, 50% carbs 30% protein and 20% fat. I will make food twice per week so I have it with me and not leave it to chance. Use Apex shakes and bars to keep me from skipping meals. I will have a “cheat” meal once per week (i.e. pizza). I will drink at least 80 ounces of water daily.

Apex Supplements:
Health:
Multi
Anti-oxidant
Omega 3
PS Complex
Vitamin C

Ergogenic Aids:
NOX
Volumizer
Anabolic Amino Xtreme

2008-03-15T05:40:00.000-07:00

Team Challenge!!

Starting Monday March 17th The Florida Fitness Coaches team will be having an internal Transformation challenge. All of the trainers will be wearing a bodybugg to track their progress. The parameters are:

Body fat lost and muscle gained
Total average number of steps per day
Total number of workouts over 10 weeks

Four prizes will be awarded, one for each category and an overall winner. We will have weekly updates as to how each trainer is doing. They will all be guest blogging once per week to talk about how their progress is coming and how they are doing it. You will get an inside look at how the pros take their conditioning to the next level.

Trainers:

Kari Dipaolo

Maribeth Bourgeois

Sue Scafidi

Deanna Rodino

Damon Moschetto

Laurel Moschetto

Stay tuned for more info.....

2008-03-10T07:59:00.000-07:00

This Weight Loss Must Be Serious Stuff!

Did You Know, when polled:

23% of Women Would Spend a Week in Jail if it meant Reaching Their Ideal Weight
53% of Women have polished off a box of cookies in one sitting
30% of Women refer to themselves as chunky
85% of Women Would Rather have an extra toe than an extra 50 pounds
31% of women have been told by their mother to lose weight.

2007-06-19T09:07:00.000-07:00

Here is a great post by Alwyn Cosgrove. He is a respected authority in the fitness industry. Reinforces exactly what we teach our clients!

Adjusting the Thermostat for Fat Loss Success

Have you ever had anyone come up to you and tell you that their excess body fat was a problem?

Don't buy it.

Let me explain -- excess fat is never, ever a problem. Excess fat is merely a symptom of what is going on underneath.

In real simple terms - it means that you have consumed and stored more calories than your metabolism is set to use up.

It's pretty simple to change too -- just deprive yourself of calories and reset your metabolism.

Simple. Maybe not easy.

Your metabolism is like a thermostat. If the temperature in the room is 75 degrees. chances are good that the thermostat is set for 75 degrees. Is it possible that a window is open and is cooling the house, so that the temperature drops to 65? Sure. But the thermostat will kick in and pretty soon you'll be back at 75.

What if the window is open and it's hot outside? The room temperature will increase but, again, the thermostat will kick in and bring the temperature back to 75.

The only way to PERMANENTLY change the temperature in the room is to reset the thermostat.

In the same way, the only way to change your body fat level permanently is to reset your metabolism. You can try anything else you want -- but in the end -- without increasing metabolism all the tools in the world will be useless to you.

The cornerstone of your fat loss training? Activities that burn calories, maintain/promote muscle mass, and elevate metabolism. Metabolic resistance training will definitely provide the most bang-for-your-buck.

--AC
www.alwyncosgrove.com

2007-05-24T21:42:00.000-07:00

THE IMPORTANCE OF THE “OTHER 23 HOURS”

We often forget that when we workout it is typically only an hour per day at best. If we do not move for the rest of the day and our total caloric intake is to high we will never see the results we desire. This is why it is important to make a conscience effort to move more throughout the day. For example if you are on the phone a lot at work walk around your desk while you talk. You would be amazed at how many extra calories you burn. Or rather than coming home and immediately sitting on the couch after dinner, go for a brisk 15 minute walk. It all adds up at the end of the day. In looking at the findings in the study below it is clear you can not just "diet" or "exercise" you need to make a lifestyle shift to move more and eat a little less.

25 Year Meta-Analysis - journal of obesity and metabolic disorder

Diet only:
Least effective for maintenance

Exercise only:
Least effective for fat loss

Diet + Exercise :
Most effective for fat loss and maintenance

How important are the other 23 hours?
24 hours x 7 days = 168

Even if you work out for an hour seven days a week that leaves you with 161 hours to screw up all your hard work. It does not make sense to me to work extremely hard in the gym for five or six hours per week and then flush all your hard work down the toilet because you decided to watch television from the time you get home and eat everything in the kitchen. Does this mean you should be a workout nut and eat tofu and alfalfa sprouts? Absolutely not. It means that making some slight adjustments in your day will keep all of your hard work from going out the window.

2007-05-08T23:15:00.000-07:00

These are some questions I often get and thought I would share them...

QUESTION: What’s the hardest part of a healthy exercise program?

ANSWER: Getting started!

Q: Why should I choose personal training over joining a gym, exercising at home or dieting?

A: One word: RESULTS. Your certified personal fitness and nutritional coach at The Florida Fitness Coaches will provide you with the right information, the right motivation and the right guidance. If you’re sick, you go to the doctor. If you need tax advice, you hire a CPA. If you want legal advice, you retain a lawyer. We all seek competent, knowledgeable professionals when we want solutions to our problems...now! You can join a gym, but will you go, and will you know what to do when you’re there? You can purchase home fitness equipment, but will it just become an expensive clothes hangar? If you’ve ever dieted before, has it worked? Were you able to sustain it?

Q: What makes The Florida Fitness Coaches different and better?

A: Many things, actually. Privacy – you exercise with your personal trainer in a private studio with no distractions. Competency – each of our male and female trainers are certified professionals with years of experience. Convenience – we’re located right down the road from your house. 100% Satisfaction Guarantee – should you choose to continue working with us after you have given us a try, you can rest assured that we guarantee your satisfaction and your results, or your money back! Ask any gym, fitness equipment retailer or diet “guru” if they’ll make the same promise.

2007-05-07T15:28:00.000-07:00

SUCCESS STORIES

We have been working hard on continuing to provide the best and most up to date programming for the last several years here in SW Florida. Here are some of our latest success stories:

“Without a doubt this is the best money I have ever spent. I have lost 5lbs 4 and ¼ inches and 3% body-fat. I eat 4-5 smaller meals and one or more snacks per day I am not hungry and I have more energy and I am also down a size in my clothing. I can’t wait to get my cholesterol re-checked!”
- Jocelyn Landis

“I have tried several diets without success. Laurel has inspired me to live a healthy lifestyle instead of dieting alone. Laurel taught me how to target specific muscle groups in order for me to get maximum results from each workout. The eating plan she designed for me allowed me to eat my favorite foods and still lose weight. I finally feel I made a good investment in myself.”
- Geri Joseph

Dear Laurel:

I just wanted to take this opportunity to thank Florida Fitness Coaches. My mother and I joined your club about a month ago and I have to say your team has done an outstanding job not only for me, but also my mother. I have lost almost 14 pounds in a little over 3 weeks, and have strengthened and toned my body fat. I am now in a Circuit Training Class along with 4 other members. I cannot tell you how much better I feel and look, and this has also improved my tennis game considerably. Thank you for all you have done for me!!

In addition, I have to say that your team has been very helpful and patient with my 82 year old mother. I recently lost my father in June of this year and I wanted to keep mother busy along with her nursery school. She joined the FFC and is doing great!! She can utilize the stationary bike, treadmill, and is doing stretching exercises. This whole experience is a first for her.

Take Care and keep up the great work. You have been a great addition for both our lives.

Sincerely,

Doug and Irene Hamrick

2007-05-02T14:08:00.000-07:00

Dear Friend,

It’s crunch time.

Spring has sprung and summer is just weeks away. The sun is shining, the birds chirping and the smell of freshly cut grass is in the air.

The pools will be opening soon and beach trips are being planned.

You’ll enjoy all these things so much more if you are feeling really good about your health and fitness.

When you feel good about yourself – your senses come alive! Your experiences are richer, fuller and more fun.

So it’s time to make a decision. It’s crunch time.

Will you take action – right now – to make sure you get maximum enjoyment from your summertime adventures?

Getting started on an effective exercise program that brings you real, lasting, life-enhancing, put-a-smile-on-your-face-cause-you-feel-good RESULTS, is the hardest part.

Take Action! Anything. If you need assistance getting started go to www.floridafitnesscoaches.com/services.html

"A journey of a thousand miles begins with a single step"

Confucius

2007-05-02T09:29:00.000-07:00

Summer is Coming!!

It is hard to believe it is May already with summer just around the corner. Have you built that beach body you wanted? Did you stick to that New Years Resolution that was going to get you there?

For those of you that have not quite got there or want to maintain the bod you built be on the lookout for some new Boot Camp classes that will be on the way. The 12 week Results program is almost finished as well. Be sure to check www.floridafitnesscoaches.com for updates.

Until next time I will leave you with one of my favorite Quotes:

"Do or Do not, there is no try"

2007-04-28T07:27:00.000-07:00

Season Coming to an End

It is hard to believe but another crazy season has come to an end. I would like to Thank all of our loyal clients who stuck with us during our transition to our new location. I would also like to Thank all of our new clients who started to work with us this season. When you all come back we will be fully operational.

Be on the lookout for our new programs we are currently putting together. They are some of our best stuff yet!! If you have not been there lately check out our updated website http://www.floridafitnesscoaches.com/ . Also, if you do not receive our newsletter you can sign up there. We keep it packed with informative information and keeps you up to date on our latest specials and programs.

That is it for now. I will leave you with this qoute :

"You don't just stumble into the future. You create your own future."

2006-10-02T15:16:00.000-07:00

I came across this interesting little ad and thought I would share these "tips" for adding pudge....

Are you looking to put on a little extra pudge to keep warm this winter? Maybe your boyfriend or husband wants to see "more" of you?

Follow these five recommendations and you'll be on your way!

Do long, slow aerobic exercise every day.
The more aerobics you do, the more your metabolism can slow down, the more efficient your body will be at storing fat, especially if you're looking to gain some size on your thighs!

Recommendation: Go to the gym every single day and find a treadmill or Stairmaster where you can watch TV while you're working out. After all, you're going to be there for a while. Do at least an hour per day, seven days per week at a very steady state (you should be able to carry on a conversation easily the entire workout).

Why it works to store fat: Your body will actually use fat as fuel during this workout (you should be in the "fat burning zone") which will create the perfect effect we want for the other 23 hours of the day - fat storing mode. Yes, your body will adapt to become efficient at storing fat.
This workout will do nothing to increase your metabolism either. You'll burn off muscle, decreasing your lean muscle mass, and actually slow down your metabolism.
get to the gym and start spending countless hours doing aerobics, burning off muscle, and turning your body into a fat storing machine! This is a perfect way to gain some body fat!

Follow a low fat, low calorie diet... and don't drink any water.
The less you eat, the lower your metabolism will go, which is optimal for storing body fat.

Recommendation: Keep your calories very low and deprive your body. Keep your calories around 1000-1200 per day (which is starving) and don't eat more than 15 to 20 grams of fat per day. You want your body to think it's starving so it'll hold on to body fat at all costs. Also, don't drink any water. Drink juice instead; it'll work wonders for expanding your waistline.

Why it works to store body fat: Every time you eat, your metabolism goes up. This isn't good when you're trying to store fat. Eating enough food will fuel fat burning, the opposite of what we want. You want your body to be in fat storing mode, which is best accomplished by depriving it.
Also, count your fat grams and keep your dietary fat levels low. This will teach your body to hold on to fat, another excellent method for putting on that extra adipose tissue (body fat)! And drinking water will only cause you to drop any excess water you're holding, therefore keep the water consumption low to keep you fat and bloated!

Avoid weight training at all costs!
Increasing your lean body mass is the best way to increase your metabolism to burn fat. So stay away from any weight training!

Recommendation: Don't touch the weights in the gym. Or, if you do, only lift ones that are small enough not to build any muscle (you know the ones - the little pink dumbbells in the ladies-only room).

Why it works to store fat: The goal is to keep your metabolism as low as possible to turn your body into a fat storing machine. Any lean muscle would be bad news when you're trying to gain fat because it would increase your metabolism and cause you to burn more calories! Also, weight training will raise your metabolism for the next 24 to 48 hours, which will never work to get that body fat up!

Eat only 1-2 meals a day!
Eating meals less frequently is a great way to keep your metabolism in the gutter all day long and will be ideal for storing fat.

Recommendation: The less often you eat, the better. If you can distract yourself all day and skip a couple of meals, you'll set yourself up perfectly to store fat. And never eat breakfast to assure that you start your day off in a fat storing mode. For best results, don't eat anything until dinner and then just eat the one meal before you fast again overnight.

Why this works to store fat: Again, every time you eat, your metabolism increases. If you skip a meal, your metabolism will drop, and if you skip more then one meal you can get that metabolism running very slow - perfect for storing body fat. Having a sluggish metabolism is ideal if you want to put on the chub, and this is a great way to achieve it.

Perform the exact same workout over and over without ever increasing the intensity.
Doing the same workout each time will confirm that you haven't become any stronger or more fit, but instead have stayed exactly the same or become worse.

Recommendation: Go to the gym every day and do the exact same thing. Get on the same cardio machine, in front of the same television, and walk the same speed everyday.

Why this works to store fat: This will ensure that you don't gain any lean body mass and that your workout won't limit your fat storing capabilities. You don't ever want to push yourself harder than you're used to.

Follow these guidelines to an all new, plumper you!

Wait just a darn minute...
Hold on. You say you want to lose body fat? Oh, okay, then make sure you aren't making the mistake of following any of the above guidelines! You'd actually want to do the exact opposite of each of the above rules to see a leaner physique in the mirror.

For a leaner, sexier you:
Do interval training instead of steady state aerobics to increase your metabolism and get your body revving to burn fat all day long. So, instead of walking on a treadmill at the same pace for 30 minutes, you'd walk two minutes then run for a minute or two, then walk again. Alternate between high and low intensity. You can do the same on an exercise bike or whatever activity you choose. This works extremely well for fat loss!

Fuel your body with high quality protein, complex carbohydrates, and good fats. Your calories should not drop below 1400 to 1500 per day and your fat intake should be 30% of your diet. This will keep your metabolism burning hot - perfect for fat loss.

Lift weights and don't be afraid to push yourself beyond what you're used to; that's how you get your body to change for the better. Every ounce of muscle you put on will increase your metabolism and keep you in a constant fat burning state! And remember, weight training doesn't make women big; it makes them firm.

Eat 5-6 meals a day. Every time you eat, your metabolism goes up, so eat something healthy every couple of hours to keep your body revved up to burn fat.
Change your workout every 4-6 weeks. Your body will adapt and you'll need a change to create a new stimulus to continue building muscle and burning fat!

I LOVE this piece, it comes from a friend of ours, Cliff Latham, a fellow personal trainer out of Texas. I think this little blurb says it ALL!

2006-09-26T09:22:00.000-07:00

I have decided to start a blog to keep in touch with clients past, present and future. Here is where I plan to share fitness tips and answer any questions regarding fitness that you may have.

Many times I get asked how often I work out, how many days a week, how many times a day etc...

I try to work out everyday, and I suggest that my clients try to move EVERYDAY. If you goal is weight loss you are working with the Law of Thermodynamics, a PHYSICAL LAW...like gravity (another one we all hate) anyway, the Law of Thermodynamics deals with the transfer of energy, and for our purposes, energy in V.s. energy out. Straight up - move more, eat less = lose weight.

I realize that sometimes its just not possible to get that workout in everyday. The important thing to remember is to not fall all the way off the working out horse...today is the first day of the rest of your life and all that....meaning don't beat yourself up over a bad day or a bad week! We all have them! You are in control!

One of my favorite stories that I tell my son is about a kid who was the youngest of 5 kids. He realized that a lot of his friends got paid for getting good grades on their report cards, so one day he asked his mom why he didn't get money for all the A's on his report card. His mom doesn't even look up from cooking dinner and says to the boy "You can choose to be sucessful or you can choose to fail, its your life." It really is that simple. We choose and prioritize everyday. Make yourself and your health a priority everyday!