Indoor Workout Monday 11-10-08

Mira Mar and back (3 minute fast run)

speed ladders x 10 minutes

DB squat Press x 45 seconds
DB Curls x 45 sec
DB Flies x 45 sec
Euclid and Back (2 minute fast run)
3 rounds

Squat Thrusts x 20 to 30
push ups x 20 to 30
traveling split jumps x 40 yards
2 rounds

Swiss Ball Crunch x 1 minute
Metronomes x 1 minute
Swiss Ball Prone Bridge x 1 minute
2 to 3 rounds

What is Cellulite? Sorry about the picture…LOL!

This was the most to the point article I read on cellulite. Check it out!

Reviewed by: Steven Dowshen, MD
Date reviewed: September 2006

Cellulite is the lumpy substance resembling cottage cheese that is commonly found on the thighs, stomach, and butt.

Cellulite is actually a fancy name for collections of fat that push against the connective tissue beneath a person’s skin, which causes the surface of the skin to dimple or pucker and look lumpy.

You can check to see if you have cellulite by pinching the skin around your upper thigh.

If it looks a bit lumpy, you probably have it.

And if you do have cellulite, you’re definitely not alone: Most girls and women – and some men – have cellulite.

Several factors influence whether a person has cellulite and how much they have.

Your genes, your gender, the amount of fat on your body, your age, and the thickness of your skin are all associated with the amount of cellulite you have or how visible it is.

Whatever the cause of cellulite, it’s important to know that there aren’t any miracle products, treatments, or medicines that can make it go away.

For example, some fancy salon treatments that promise to get rid of cellulite simply cause your skin to puff up through deep massaging, temporarily reducing the appearance of cellulite.

Treatments like liposuction (surgery to remove fat) and mesotherapy (injection of drugs into cellulite) are either expensive or may produce only temporary improvement.

Many doctors even warn that liposuction is not an effective treatment for cellulite because liposuction is designed to remove deep fat instead of cellulite, which is close to the skin.

If you have cellulite, chances are you won’t like it.

It’s important to remember, though, that almost everyone wishes that something about their body was a bit different.

This is particularly true for teens whose bodies are going through all sorts of changes caused by puberty.

If you decide that you want to try to reduce the amount of cellulite you have, the best thing to do is to decrease excess body fat.

If you and your doctor think that you are overweight, eat fewer calories and exercise more.

Experts agree that an exercise routine that combines aerobic exercise with strength training is the best weapon against cellulite.

In the meantime, if you want to conceal your cellulite, try using a self-tanning product.

Cellulite tends to be a little bit less noticeable on darker skin.

Bulky women, a thank you note, and a tough ass workout.

Q: Does lifting weights make women bulky?

No.

Since women have much less testosterone, it is not possible for them to get bulky unless they are taking anabolic steroids.

Having said that, the only way women may appear to look bulky or thicker than normal is if they are not doing their entire fitness program correctly.

For example, let’s say a woman starts a strength training program with her body fat percentage above 35 percent.

If she fails to do cardiovascular exercise and additionally has poor nutritional habits. Overtime her body may get bulky.

Cardio and good nutrition help stimulate fat burning and must be done in addition to lifting weights.

If both of these components are neglected, the bulkiness will become more evident because the existing fat surrounding the muscle will expand from the muscle being built underneath the fat tissue.

To avoid this, you must combine consistent cardio exercise and healthy eating to your program.

Let’s first clear up some of the misconceptions about strength training and the truth behind these myths.

This first myth is the “biggie” and it has prevented many women from strength training.

It sounds a little something like this; “I don’t want to lift weights because I don’t want to get bulky.”

Let’s explore that myth a little.

When you think of weight lifters, you probably think of body builder’s, right?

You think of the men and women on ESPN parading around in little swimsuits with big bulky muscles popping out all over the place.

There are three reasons for this:

1.These people are an extremely minute percentage of the population.
2.That is their livelihood and they spend 4 to 5 hours a day in the gym.
3.Most of them are using performance-enhancing drugs (steroids, etc.) to look like that.

So if you can get that image of the “bodybuilder” out of your head and think in terms of the average everyday person, you will see why the myth about getting bulky is just that, a myth!

What we’re going to talk about next is simple.

When you lift weights your body builds muscle.

The more muscle you have, the more calories you burn (even at rest).

The more calories you burn the less you weigh.

Let me give you an example of this that might make it a little easier to understand.

Let’s say two women are sitting on the couch watching some T.V.

Woman #1 strength-trains 3 times a week, but woman #2 does not.

After an hour of watching T.V goes by, who will have burned more calories?

The common answer to that would be that they both burned the same (almost nothing), since they were just sitting and not moving.

But the actual answer would be that woman #1 burned more calories, and I’ll tell you why for one simple reason.

THE MORE MUSCLE YOU HAVE THE MORE CALORIES YOU BURN!!

About the Author:

Kevin Valluzzi is the owner of “The Fitness Leader,” an in-home training business located in Bergen County NJ. He has helped hundreds of women lose fat and redesign their bodies through training, motivating and empowering. More information can be found on his web-sites: www.thefitnessleader.com and www.redesignyourbody.com. You can reach Kevin Directly at: 201-638-1902.

 

 

 

 

I love my job because I work with warriors and receive inspiration in the form of high amounts of energy.

The picture above is the reason why I chose to leave the world of one on one training and return to my world of team training.

There are no matching outfits, people are sweating, and its not a beauty contest!

Just straight, old school, bust ass, get it done workouts.

There is 10 x more motivation and energy when you see people around you giving it their all.

The slowest and weakest person can be the most inspirational because of the drive and effort of their performance.

It helps us realize how hard or how little we are pushing ourselves.

Our team is full leaders, protectors, helpers, comedians (look at the crazy guy in the left hand corner), partiers, and everything else in between.

We are real.

We have a sense of humour and understand that life can be stressful without the release of laughter.

But we also understand that life is a game where talent means nothing without focused, consistent, and persistent effort.

Thank you for being my daily inspiration.

Jaiya Figueras

 

Hey!

This is Jaiya Figueras.

The Trainer on The Corner had the day off!

I had the opportunity to go back and train where I learned a vast majority of my craft, drive, and passion at the Wardance Fight Gym in Irvine, California.

It is a place full of both male and female warriors.

There are no bells and whistles.

Its not full of flat screen televisions and people walking around aimlessly because they don’t know what to do.

Its not a place where girls wear cute little color coordinated outfits to get attention or guys stare at themselves in the mirror.

In fact, there aren’t any mirrors!

There is fighting, grunting, laughing, and its filled with motivation and knowledge.

Its same spirit and attitude that we have made a clear effort to recruit in Long Beach.

Not only do we look good, but we can perform any physical challenge that arises no matter what the age or sex.

When you watch this video, keep in mind that 375 is not a trainer.

He is simply another person that was training alongside me.

He motivated and pushed me to step it up.

But he was nearly 20 years older than me.

Watching this video and training with “375″ inspires me to have no mercy on people who say “I am old”.

In fact, its proof that it is an excuse that people make for not trying to the next level.

I was trained and filmed by Matty Orlando, The Trainer’s Trainer.

He trains many of the trainers at Wardance Fight Gym: a gritty gym in Orange County known for no B.S. workouts.

William Robertson is the owner of Wardance and the co-creator of original Backyard Boogie in Orange County.

There has never been a successful person who hasn’t had a coach.

I always keep that in mind.

It humbles me to try new workouts and always go back to my roots for inspiration.

Check out the video below!

 

 

A compilation of great stuff!!!! Read on!

Can Thinking Make You Fat? By Sheri O. Zampelli, M.S., CCH

What if your thinking creates your body?

Take the example of Daisy. She always felt like she’d look better if she lost 5 or 10pounds.
From the time she was 16-years-old, she said things like, “I’d like to go swimming but I’m too fat to wear a bathing suit.”

Or, “What guy would want to date a fatty like me?”

At age 31, after 15 years of referring to herself as “fat” she finally became “fat.”

Now she looks at pictures from high school in astonishment.

“How could I ever have thought of myself as fat?

I only wish I were that “fat” now!” She says.

The truth is, our thoughts have a powerful impact on our behavior.

Consider the following example:

Original Thought: “I’ll never lose weight.”

Reaction: I might as well eat this cake. What’s the point of going to the gym?

Result: You eat the cake, skip the gym and prove yourself right!

Perhaps you have a thought such as “I am fat”.

Just because you think it, doesn’t mean it’s true.

You need evidence to support your statement, so you glance down at one of your problem areas or stare at a roll of fat over your jeans.

Now, you have “proof”.

You react.

Maybe you react on a subconscious or biological level, (i.e. you feel bad).

Your body is reacting on a chemical/cellular level.

The longer you hold the thought, “I am fat” and stare at the accompanying “proof” the more real and intense your belief becomes.

Sometimes you feel so fat and miserable that you decide, “what’s the point?” and reach for high-fat, high-sugar comfort food to feel better.

Or, you starve yourself and wreak havoc on your metabolism and set yourself up for future overeating. If you continue this cycle, you are in the process of creating a weight problem.

Here’s how the scenario might play out if you choose to be in control of your mind/body reaction.

You have a thought: “I am fat” but his time you are aware of the power of your thoughts. You refuse to look in the mirror or feel your fat rolls to “prove it”.

Instead, you tell yourself, “I accept my body as it is now and allow it to become thinner” or you tell yourself, “no, that’s a lie, I am actually beautiful, strong and capable.”

Now you are in the process of creating a new self-fulfilling prophecy and you will feel drawn to “prove” your new beliefs.

Some of us feel “fat” because we are comparing ourselves to a thinner person.

In that case we can say to ourselves statements like: “I am doing my best” and “I maintain the right to determine what is attractive by my own standards.”

Other times, the “fat” feeling is triggered by temporary bloating.

In that case say, “I am temporarily bloated but that’s not the same as fat.”

Some of us have a very distorted body image.

Many women I’ve worked with have noted that they feel fat or see themselves as fat even after they’ve reached a goal they thought would make them feel great.

We can take the power out of “I am fat” by stating the facts such as: “I am at my goal weight” or “I’m at the size that’s right for me.”

Choosing these new perspectives over the old, automatic reactions will cause your body to have an entirely different response.

You will have stopped the chain of events that probably triggered overeating or feelings of defeat in the past.

Therefore, slowly but surely you begin creating a new reality.

You no longer fall prey to the old, automatic reactions of beating yourself up or overeating.

If you continue to take charge of your thinking, your setbacks will be smaller, shorter and farther in between.

Gradually, you will gain control of your mind and body so you can find a weight that’s comfortable for you.

It begins with awareness and a choice.

We are all capable of becoming more aware and making positive choices.

Sheri O. Zampelli, M.S., CCH is the author of Donate Your Weight and developer of the Donate Your Weight Program. For details, visit www.donateyourweight.com

 

I came across this article by a health and fitness professional named Dax Moy.

Tap water is tested more vigorously than bottled water:

Tap water is subjected to more rigorous testing and purity standards than bottled water.

One-third of the bottled water tested contained levels of contamination.

Under the Safe Drinking Water Act, water suppliers are required to provide an annual report on the quality of your local water and to test tap water daily.

By comparison, the FDA examines bottled water only weekly, and consumers can’t get the agency’s results.
You can easily get the lowdown on your state’s drinking water quality at

http://www.epa.gov/safewater/dwinfo/index.html

Energy costs to make bottled water:

Americans bought a total of 31.2 billion liters of water in 2006.

Producing the bottles for American consumption required more than 17 million barrels of oil, not including the energy for transportation.

Bottling the water produced more than 2.5 million tons of carbon dioxide.

It took 3 liters of water to produce 1 liter of bottled water!
Pollution:

Once the bottled water is produced and consumed, the plastic bottle must be disposed of, which results in even more issues for our environment.

86 percent of plastic water bottles used in the United States become garbage or litter.

Tap Water Costs less:

Bottled water costs about 500 times more than tap. If you’re into really fancy labels, up to 1,000 times more.

If anybody is wondering why the hell we wear these crazy hats and costumes, dance spontaneously and joke around, the answer is very simple:

Laughing is great for your health.

The workouts themselves are extremely challeging and effective.

Professional athletes, clients with over 20 years of exercise history, and college professors of physical therapy say this is the best workout they have ever done.

Laced the workouts with laughter and it becomes a life enhancement program.

Here are some of the benefits of laughter.

1. Laughing 100 times roughly equals 15 minutes on an exercise bike? Vigorous laughter increases the heart rate deepens the breathing rate, and uses muscles in the face, stomach, and diaphragm.

2. Aside from improving our moods, laughter can reduce stress, help fight infection, and reduce pain.

3. The levels of two stress hormones, cortisol and epinephrine which suppress the body’s immune system, will actually drop after a dose of laughter.

4. Laughter causes positive changes in brain chemistry by releasing endorphins, and it brings more oxygen into the body with the deeper inhalations.

5. Laughter releases anger, fear, guilt, anxiety and tension.

6. Laughter encourages concentration on “right” attitudes rather than “wrong” attitudes.

7. Higher levels of an antibody (salivary immunoglobulin A) that fights infectious organisms entering the respiratory tract were found in the saliva of people who watched humorous videos or experienced good moods.

8. Researchers found after watching an hour-long video of slapstick comedy that the “natural killer cells,” which seek out and destroy malignant cells, more actively attacked tumor cells in test tubes.

And these effects lasted up to 12 hours.

9. The 1998 movie Patch Adams told the real-life story of a nonconformist doctor convinced that fun, play, and clowns are important in improving patients’ quality of life in a grim hospital atmosphere.

10. Planning enjoyable activities for the future will reduce the stressor hormones such as cortisol and epinephrine.

 

It applies to anybody that has ever shot down their own ideas because they thought that someone else was already doing it. Here it is:

Thomas Edison’s Great Success Secret by Dax Moy

I used to think that in order to become successful that I had to create unique ideas that no-one, not another soul on the planet had had and then do my best to market them before others had their own ‘unique’ ideas that were the same as mine (think about that for a second)

I used to think that if someone took one of my ideas and used it to make money then they were somehow stealing something from me and weakening my position so that my own success would falter and that if I did the same with theirs that this somehow made ME a thief.

I used to think “I can’t do that, it’s already been done… I’ve missed the boat on this” and quit projects that I’d been passionate about because someone ‘beat’ me to bringing it to market.

I used to.

But not anymore.

Now I realise that no idea is truly unique but that each of us has a unique way of applying (or failing to apply) our ideas to our lives. Because of this, there is more than enough room for EVERY idea any of us ever have.

If this wasn’t the case then there would only ever be one of any type of commodity or item in the world.

One type of car.

One type of TV.

One type of washing machine.

One type of [Insert what YOU do here]

But there’s not is there?

There are hundreds, if not thousands of each of these things.

Why not one more?

Now I realise that every person who came before me and everyone who follows gets an equal share of all the information and ideas of all the generations who precede them.

It doesn’t make sense NOT to use it.

You wouldn’t dismiss reading because someone else ‘invented’ it, would you?

You wouldn’t rid your home of electricity because someone else beat you to it?

You wouldn’t pass up medical help because you had no hand in the founding of medical knowledge, right?

So what if what you want to do is already in existence?

If you want to do it, and do it your way then do it!

Life isn’t like school.

There’s no teacher who’s going to mark you down for copying the kid next to you.

Copy all you want…. then improve.

Now I realise that Thomas Edison’s formula for success is the fastest, surest way to guarantee that you get what you want from life.

“…start where the last man left off.”

See, you really don’t have to re-invent the wheel.

In fact, that’s just not smart.

It’s wasteful.

But…

You CAN paint the wheel the colour your want it.

You CAN use different materials.

You CAN make it bigger or smaller, wider or narrower.

You CAN.

So, if it feels like success has been eluding you and that your ‘unique’ ideas never seem to go anywhere or that others ‘beat you to it’ before you get the rewards, then try Edison’s approach.

Start where the last person left off and add your signature to an existing success.

It’s always easier to improve on someone else’s idea than start from scratch.

That doesn’t mean that the improvement isn’t just as valuable (or more so) than the ‘original’ idea.

The idea you improve upon may change millions of lives whilst the one you insist upon being original may never see the light of day… worth thinking about!

Truth, Joy and Love
Dax

Dax Moy is regarded as the UK’s top fitness professionals and a regular contributor to Health and Fitness Magazine, FITPRO, Trax and other leading UK publications. Dax has built several successful studios, generated hundreds of thousands of dollars in online revenue and has coached thousands of personal trainers to build thriving businesses and achieve their goals through his mentorship programs, coaching and products. For more information about Dax’s programs visit www.daxmoy.com.

How many calories should you eat per meal and snack to lose fat?

99 % of the population does not know how much they should be eating per meal and snack. Chances are you don’t either. Use the scale below to get on track. Once you find out, have breakfast within one hour and don’t go 4 hours without eating!This scale is based on 3 meals with 2 snacks in between:

Women:

(bodyweight x 2.4)= calories per meal.

For example if Mary weighs 150 pounds

(150 x 2.4) = 360 per meal

Mary’s 2 snacks should be half the calories of her meal:

360/2= 180 calories

Mary should eat 360 calories per meal and 180 calories per snack to get leaner.

Men:

(bodyweight x 10.75)= daily calories

For example if John weighs 217 pounds

(217 x 2.7) = 586 calories a meal

John’s 2 snacks should be half the calories of his meal:

586/2= 293 calories per snack

John should eat 586 calories per meal and 293 calories per snack to get leaner.

There it is!

Now calculate your caloric intake.

Good luck!

The Method to our Madness!

 

Just in case YOU THINK we are just throwing madness together with no type of method;

or if you dont know what to tell your friends when they ask, “So whats it like?”…

Our Method is called Movement Training

It targets your body from every angle by breaking up your training into the 5 basic human movements:

1. Pushing- Pushing resistance away from your body.

2. Pulling- Pulling resistance to your body.

3. Twisting- Twisting your body.

4. Up and Down- Eleveation of your body is changing.

5. Locomotion- Moving from one location to another.

By executing these 5 different movements in your training session every muscle fiber is engaged.

We believe in Bruce Lee’s concept: “The best style is no style at all”

So we constantly strive to move outside the box and move in and out of different forms.

In life, your body works as a unit.

Not one bodypart at a time.

Here is an example of yesterday’s the Backyard Boogie outdoor workout:

Can you find the 5 movements within this workout?

Backyard Boogie 8/26/08:

Shore and Back (SAB)(400 yard run through sand and stairs)
squats x 20
pushups x 20
full sit ups x 20
1 round

300 yard run
reverse lunge x 20
push up with rotation x 20
prone bridge with leg raise x 20
1 round

300 yard run
squat jumps x 20
push ups x 20
bicyles x 50
1 round

Around the World (ATW) (600 yard run through sand, boardwalk, and stairs)

step ups x 20
dips x 20
crab crawls x 20 yards
treestand x max
carioca 50 yards, run 50 yds x 2
3 rounds

Moon and Back (MAB) (700 yard run through sand, boardwalk, and stairs)

tug o war on your back x 1
backward spiderman x 20 yards
sand bag push ups x 20
lunge x 20 yards, run 10 yards x 2
300 yard run
3 rounds

Lifeguard Tower to Stairs (LTS) (400 yard run through sand and stairs)

DAMN that was alot!

Good f-ing job guys and gals!

I couldn’t do that by myself!

If you know one person would appreciate our method of madness, forward this article to them and tell them to click on: http://themovementteam.com/method.php

Your baby is not making you fat.

  

 

Your baby is not making you fat.  

You ‘re making yourself fat. 

You say you can’t workout because you have kids. 

Well throw that excuse out the door. 

Just because you have kids does not mean that you cannot get yourself into great shape and lose all your baby weight and then some.  Here are some quick tips to get you started:

1.   Think of working out as part of your daily routine.  No babysitter, no problem.  No gym membership, no problem.  That is why strollers were invented. 

 

2.   Make working out part of your child’s routine as well.  If they know that every morning they are going in the jogging stroller for a run with mommy they will not fight it.  They will look forward to it

 

3.   Set the ground rules.  Make it known to your child that it is mommy’s time. 

Allow them to bring two things with them, a snack and a toy.  If your child throws it out of the stroller, pick it up once.  If they do it again, do not give it back.  They will get the picture.

 

4.   Get going first thing in the morning or right when you get home from work.  The longer you stay at home and let them watch television or play with their toys the harder it is going to be to get them in the stroller.

 

5.   Sure you might not be able to workout exactly the way you did before you had kids but any workout is better than no workout.  Besides you are burning extra calories pushing your child in the stroller.

 

6.    So you don’t run.  Go power walking with the stroller.  Or walk to the park and use the play equipment for a workout routine.  Get on the swing, hold your abs tight and pump those legs.  Do lunges on the platform or pull-ups on the monkey bars.  Your child will be having fun at the park and you will be burning calories.

 

7.   Call other mom’s.  You are more likely to stick your schedule if you make a date.  Not only will you have a partner but your child will have a playmate as well.

 

So next time you tell yourself that you can’t workout because you have kids, think again.  Stand up, and get yourself out the door.  You will feel better about yourself that you did.

 

Katie Valdes, MS, RD and mom of 2.   

THE 9 11 PEACE and LOVE tour with The Trainer on the Corner and GALVANIZED!

 

I finally met someone that was as crazy as I am.

Her name is Galvanized!

We wanted to give away PEACE and LOVE to Belmont Shore so we put our superhero outfits, skated throughout the city, and hung peace and love signs all around the town.

We also pinned love capes on people.

As much as I wanted to be a tough guy, I felt super fruity.

But I will admit…it was liberating!

We decided to do it on 9 11 to counter the somber and sour feelings that people might have had in reaction to the catastrophic events in the U.S.

We met all kinds of characters and brought many smiles to the people. Click on the video and check our day out!

Peace!

Before you freaken starve yourself..sorry…cleanse…read this freaken blog right freaken now!

 

I will apoligize now if I sound so passionate in my writing but I had first hand experience with fasting to cleanse my body because I heard it was full of toxins from and expert.

I lasted 18 hours and said, “Fu*k this! This just doesnt seem right!”

Here it is:

Problem: Too many pesticides in fruits and vegetables

Solution: Eat fruits and vegetables that are organic and pesticide free.

Problem: Meat, Fish, and chicken has too many hormones and its making me sick

Solution: Eat Meat, fish, and Fruit that that grazes freely on grass or in the wild that doesn’t have chemicals and is hormone free.

What the majority thinks: My body’s organ’s are not capable of cleaning themselves out so I will starve myself by going on a fast/cleanse where I reduce my caloric intake to dangerous and possible fatal levels.

They have heard from an “expert” that the toxins must get released into your blood stream and your body must cleanse before you start to feel better.

What I think: That’s bull freaken sh*t! The supposed toxins being released into your blood stream etc. is actually the physical symptoms of low blood sugar and your body’s way of telling you that it needs fuel.

Here are some of the symptoms of low blood sugar (not a body releasing toxins)!

•feel hungry or have “hunger pains” in their stomach

•feel shaky or like they’re trembling

•have a rapid heart rate

•feel sweaty or have cold, clammy skin

•have pale, gray skin color

•have a headache

•feel moody, cranky, or irritable

•feel drowsy, weak, or dizzy

•be unsteady or stagger when walking

•have blurred or double vision

•feel confused

•have seizures or convulsions

•lose consciousness (pass out)

Here are the symptoms of starvation (not a body releasing toxins):

•shrinkage of such vital organs such as testes (my balls!), gradual loss of their functions

•chronic diarrhea

•anemia

•reduction in muscle mass and consequent weakness

•lowered body temperature combined with extreme sensitivity to cold

•decreased ability to digest food because of lack of digestive acid production

•irritability and difficulty with mental concentration

•immune deficiency

•swelling from fluid under the skin

•decreased sex drive

Wow!

Thats so interesting how all of these symptoms sound exactly the same as what the experts say is “toxins leaving the body”!

Here is what I think. Obviously I’m thinking it because I’m writing this!

If the fuel that you are cleansing your body with does not allow you to:

1. be as strong as you can possibly be (within 3 hours)
2. run as far as you possibly can (within 3 hours)
3. think sharply and strategically (within 3 hours)
4. operate at the highest physical level if there is an emergency (within 3 hours)

Then you are probably following a freaken myth passed down by a starving hippy in the 70’s that needed to justify why they were not eating!

More Solutions: Try 30 days of conscious eating and drinking.

1. No alcohol,
2. No smoke,
3. All organic fruit and vegetables
4. All organic meat, fish, and poultry
5. Drink 1 to 2 gallons of water
6. Take a multivitamin (yes I believe in them)

This will provide your body with the fuel it needs to perform at a high level but also balance it out without breaking it down and starving it.

Warriors protect your mind!

It’s the only one you have!

The top 5 reasons why 1 on 1 personal training sucks and group training rocks.

The trend of personal training is taking a turn.

1 on 1 training will not be the norm as the economy progresses and people get tired of their 1 on 1 personal trainers.

I cant tell you how many converts that I have made from the 1 on 1 world to the group training world.

And on the other side of the coin, I cant tell you how many people walked away from such the great and life changing experiences we have here at YNV.

I have been bombarded with positive energy and support by everyone who comes and contributes teaching, motivation, accountability to one another.

Now I want to list the top 5 reasons why 1 on 1 training sucks and group training rocks.

Not that there is anything wrong with 1 on 1 training.

I have been on both worlds.

As a personal trainer, there is no room for error and no time to slack with group training, because there are too many people counting on you to step up to the plate.

And our group will call my a*s out if I’m slipping.

So lets get to it:

The top 5 reasons why 1 on 1 personal training sucks and group training rocks.

1. Its too much money.

This is the number one reason why 1 on 1 personal training sucks.

The ROI or return on investment does not match what you are paying for.

Especially if you can pay less for a workout and get 10 x the results and motivation by training in a group.

The going rate for an average one on one personal trainer at a large chain gym is $80 an hour.

The going rate for group training (2 to 4 people) is $30 to $45.

If that is steep to you, consider doing a boot camp class.

The class is larger so it is more challenging for your coach to see you but there is usually 2 or 3 people in the class that are advanced that you can watch and mirror.

A going rate for a good boot camp is between $10 and $20 a session.

It allows you to pay less, work harder, and be around passionate and positive people that want to improve their lives.

2. The trainer feels a need to talk to you so your workout turns into a psychology appointment.

You end up helping your personal trainer with their personal problems or they end up helping you with yours; but both of you are not qualified be a psychologist.

If you are a psychologist, you shouldn’t be working during your training session. You should be sweating your butt off!

The conversations usually start off like, “Are you alright? Or “You look tired. Did you get much sleep?”

Before you know it, you just paid you trainer to help him fix his problems.

This gets old real quick.

3. Your workout is trashed because your 1 on 1 personal trainer is tired and so are you.

They are looking at their watch wondering when the session is going to be over so they can go sleep.

Most one on one personal trainers work 40 hours a week.

The full time amount of hours in the personal training industry is 30 hours so they are exhausted by the end of the week!

When you train in a group the spark plug of the workout may be an out of shape person giving it their all.

The energy of a tired personal trainer and their tired client is nothing compared to 4 or 8 motivated people.

4. You get micromanaged and it gets annoying.

You have a trainer that stands over you and micromanages you with his or her arms crossed because this is the stance they learned from someone else.

Most of the time, they are actually bored and staring at their watch but don’t tell you.

Most successful adults just want to be shown the door, they don’t want to be walked through it.

Most of the people that get personal training are already leaders outside of the gym and they hate being micromanaged.

They just want you to tell them what to do so they can execute it.

Not stand over them and do it for them.

5. You can’t tell if you are working hard or not.

You are going at your own pace and your perceived exertion level is distorted because there is no one around you doing the same routine.

Your trainer will tell you good job but deep inside you know your dogging it so you don’t believe him.

There is nothing better than someone coming in the gym who is your age or older shredding through a workout and pulling you forward with them.

At that point you know if you are working hard or not and the personal trainer’s opinion doesn’t matter as much. You just want to keep up and work as hard as the person in front of you.

Does lifting weights make women bulky?

 

Q: Does lifting weights make women bulky?

No.

Since women have much less testosterone, it is not possible for them to get bulky unless they are taking anabolic steroids.

Having said that, the only way women may appear to look bulky or thicker than normal is if they are not doing their entire fitness program correctly.

For example, let’s say a woman starts a strength training program with her body fat percentage above 35 percent.

If she fails to do cardiovascular exercise and additionally has poor nutritional habits. Overtime her body may get bulky.

Cardio and good nutrition help stimulate fat burning and must be done in addition to lifting weights.

If both of these components are neglected, the bulkiness will become more evident because the existing fat surrounding the muscle will expand from the muscle being built underneath the fat tissue.

To avoid this, you must combine consistent cardio exercise and healthy eating to your program.

Let’s first clear up some of the misconceptions about strength training and the truth behind these myths.

This first myth is the “biggie” and it has prevented many women from strength training.

It sounds a little something like this; “I don’t want to lift weights because I don’t want to get bulky.”

Let’s explore that myth a little.

When you think of weight lifters, you probably think of body builder’s, right?

You think of the men and women on ESPN parading around in little swimsuits with big bulky muscles popping out all over the place.

There are three reasons for this:

1.These people are an extremely minute percentage of the population.
2.That is their livelihood and they spend 4 to 5 hours a day in the gym.
3.Most of them are using performance-enhancing drugs (steroids, etc.) to look like that.

So if you can get that image of the “bodybuilder” out of your head and think in terms of the average everyday person, you will see why the myth about getting bulky is just that, a myth!

What we’re going to talk about next is simple.

When you lift weights your body builds muscle.

The more muscle you have, the more calories you burn (even at rest).

The more calories you burn the less you weigh.

Let me give you an example of this that might make it a little easier to understand.

Let’s say two women are sitting on the couch watching some T.V.

Woman #1 strength-trains 3 times a week, but woman #2 does not.

After an hour of watching T.V goes by, who will have burned more calories?

The common answer to that would be that they both burned the same (almost nothing), since they were just sitting and not moving.

But the actual answer would be that woman #1 burned more calories, and I’ll tell you why for one simple reason.

THE MORE MUSCLE YOU HAVE THE MORE CALORIES YOU BURN!!

About the Author:

Kevin Valluzzi is the owner of “The Fitness Leader,” an in-home training business located in Bergen County NJ. He has helped hundreds of women lose fat and redesign their bodies through training, motivating and empowering. More information can be found on his web-sites: www.thefitnessleader.com and www.redesignyourbody.com. You can reach Kevin Directly at: 201-638-1902.

SEVEN DANGERS OF COKE & PEPSI (SOFT DRINKS) by Great Peter

For those of you who LOVE Coke/Pepsi. Just when you thought you knew everything.

1) To clean a toilet:

Pour a can of Coca-Cola into the toilet bowl.

Let the “real thing” sit for one hour, then flush clean.

The citric acid in Coke removes stains from vitreous china.

No scrubbing, no sweat – guaranteed.

2) To remove rust spots from chrome car bumpers:

Rub the bumper with a crumpled-up piece of aluminum foils dipped in Coca-Cola.

Much economical than the stuff from Smart Shop.

3) To clean corrosion from car battery terminals;

Pour a can of Coca-Cola over the terminals to bubble away the corrosion.

4) To loosen a rusted bolt;

Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes.

5) To remove grease from clothes;

Empty a can of Coke into a load of greasy clothes, add detergent, and run through a regular cycle.

6) The Coca-Cola will help loosen grease stains.

It will also clean road haze from your windshield.

Hey, what do we have here?

The world’s first soft drink disguise as a multi-purpose cleaner?

Or should it be a multi-purpose cleaner disguise as a soft drink!!!

Besides that, If you pour Coke (yes, the soda) on a slab of pork, wait a little while, you will SEE WORMS crawl out of it.

AND WE DRINK THIS STUFF! Coke & Pepsi ALARMING FACTS!!!

The average pH of soft drinks, e.g. Coke, Pepsi is pH 3.4.

This acidity is strong enough to dissolve teeth and bones!

Our human body stops building bones at around the age of 30.

After that it’ll be dissolving about 8-18% of the bones each year through the urine, depending on the acidity of the food intake (acidity does not depend on the taste of the food, but on the ratio of potassium / calcium / magnesium / etc. to phosphorus).

All the dissolved calcium compounds accumulate in the arteries, veins, skin tissue, and organs.

This affects the functioning of the kidney (kidney stones).

Soft drinks do not have any nutritional value (in terms of vitamins and minerals).

They have higher sugar content, higher acidity, and more additives such as preservatives and colorings.

Some people like to take cold soft drinks after each meal, guess what’s the impact?

Our body has an optimum temperature of 37 degrees for the functioning of digestive enzymes.

The temperature of cold soft drinks is much less than 37, sometimes quite close to 0.

This will lower the effectiveness of the enzymes and put stress on the digestive system, digesting less food.

In fact the food gets fermented.

The fermented food produce bad smelling gases, decays and forms toxins, which are absorbed in the intestines, get circulated in the blood and is delivered to the whole body.

This spread of toxins can lead to the development of various diseases.

Think before you drink Coke or Pepsi or any another soft drinks.

Have you ever thought what you drink when you drink an aerated drink?

You gulp down carbon dioxide, something that no sane person in the world would advise you to do.

Few months ago, there was a competition in Delhi University “Who can drink the most Coke?”.

The winner drank 8 bottles and died on the spot because too much carbon dioxide in the blood and not enough oxygen.

From then on, the principal banned all soft drinks from the university canteen.

Someone put a broken tooth in a bottle of Pepsi and in 10 days it is dissolved!

Teeth and bones are the only human organs that stay intact for years after death.

Imagine what the drink must be doing to your delicate soft intestines and stomach lining!

To all COKE / PEPSI LOVERS, think again the next time before you say ” CHUP

If you skip breakfast, I’ll bite your nose off!

Talk to people that are extremely overweight and ask them if they eat breakfast within 1 hour of waking and chances are they’ll tell you “No”.

Imagine doing this…

Eat dinner at 7 pm.

Skip breakfast the next day.

Have coffee instead (an appetite suppressant) so you dont know you’re starving.

And finally eat lunch at 12 pm.

You havent eaten for 19 hours!

Will you have a small lunch?

Hell no! Your body will store most of the food away because you overate and it plans on being starved for another 19 hours.

Skipping breakfast is the best thing you can do to gain fat.

And even more importantly…

I’ll bite your nose off!

This is the least amount of calories you should have for breakfast.

Women can have at least (2.4 x your body weight) calories for breakfast.

150 lb woman should have at least 354 calories for breakfast.

Men can have at least (2.6 x your body weight) calories for breakfast.

180 lb man should have at least 468 calories for breakfast.

Here are the Top 5 reasons to eat breakfast:

1. I’ll bite your nose off if you don’t…

2. Break the Fast!- Breakfast restores blood sugar levels after not eating throughout the night.

3. Lower cortsiol (the fat storing and muscle eating hormone)in the body.

4. It is extremely difficult to get all of your necessary daily nutrients without breakfast.

5. When you skip breakfast, you have a 300% chance of overeating (getting FAT) the rest of the day.

P.S. The picture was fake!

It was a great make up artist!

You think I’m that twisted?

P.P.S. Here is today’s workout!

Forward this to a couple friends by clicking on the envelope below!

THE FUTURE OF FITNESS IS IN YOUR BRAIN NOT IN YOUR FOOD

A habit is 10,000 times more powerful than a desire.

Habits live in our subconscious mind and desires live in our conscious mind.

Neural scientists have found it takes an average of 30 days of conscious effort to build a new habit (reset the hypothalamus).

The hypothalamus is the part of the brain produces every chemical known to man without any side effects.

It’s a natural pharmacy.

The hypothalamus releases chemicals whose form is dependent on the emotions we experience.

If we get angry, the hypothalamus releases angry chemicals and that feed our cells.

When we are happy, it releases happy chemicals that feed our cells.

Our cells have their own consciousness and over time they become addicted to the chemicals that are released by the hypothalamus.

They communicate with our brain and beg it for the chemical fix of their choice.

If our cells are used to being happy, they will urge us to watch a funny movie, listen to a happy songs, or call a friend that we have uplifting conversation with.

This is the anatomy of a craving.

So what does this have to do with our fitness?

If the majority of cells in our body are used to fit chemicals, they will urge us to hang around fit people that eat fit foods, and have fit lifestyles and make fit decisions.

And on the other hand, if the majority of cells in our body are used to fat thoughts they will urge us to hang around…well you get the picture…just replace fit with fat.

So how do we change what the cells want?

We reset the hypothalamus by retraining our subconscious mind with affirmations, meditations and/or prayer.

In other words, we suck it up and conciously put the effort in by building new habits day by day and hour by hour.

Yes its cliché, but a wise man once told me:

“Phrases are cliché because they truly are powerful and effective.”

P.S. If you are interested, a good movie that explains the hypothalamus in depth as well as another trippy subject is “What the Bleep Do We know?”.

http://www.whatthebleep.com

We have an angered and chirping bird!!!

I love America!

Freedom of speech is a great thing.

It allows us to voice our opinions and spread knowledge.

We had an anonymous commenter who I wanted to highlight and follow up on…

Check it out!

 

“What a typical dumb jock attitude, as if life was so black and white…

When I was in high school I had some dumb bitch try to sell me
something by using a similar approach, she said, “In life there are
leaders and followers…”

Guess what, you are both so wrong on so many levels, but life has a way
of teaching people like you, I don’t sweat it.

By the way, I am both a leader and a lion, and even knowing that, I
passed you up as a trainer because you weren’t good enough for me. My
first impression of you was “DUMB JOCK.” Even after a few free
sessions, my opinion didn’t change.

I am a woman who does not appreciate being trained like a guy. Nor do I
need the coddling you talk about. I have issues, we all do, but your
approach was not going to work.

You can tell yourself you’re great, but the reality is, some of us live
in a gray world, where the extremes don’t work for us. Open and expand
your mind to the kinds of people that exist out here in the real world.

~Rosie

oh and BTW, I won’t be back to read any type of response… and don’t
consider that a win, you’re just not worth it.”

 

*Well…you know I had to write my response.

I couldn’t help it.

The world is not only black and white.

And its definitely not only gray.

It is full of an array of colors both visible and invisible.

Reflective of our training.

Its not gray and dull like the people who live in the “real world”.

We all create our own universe and whats real to me is “DUMB” to “Anonymous Rosie” who mooched a bunch of FREE outdoor training (which is only 10% of our total program) off of us without ever committing.

I’m sorry to say that I, the DUMB JOCK, agree with the DUMB BITCH who tried to sell her something. (Maybe it was some personal development CDs?)

The DUMB BITCH said there are leaders and followers.

This is true.

It is human instinct.

But to take it a step further, I will take my lesson from my 4 year old son and do both.

He follows and leads depending on the situation he is in.

The trouble is when people lead even when they are lost.

Every great leader has been a follower in the past and follows something or someone greater than themselves in the present.

I have no shame in following.

I was forced into many situations in life where I was lost.

I had no choice but to have courage and follow the hands of helpful leaders because I was in an arena that I was ignorant to.

It felt dangerous and scary.

But I abandoned fear.

Maybe this anonymous blogger was screwed over by a “DUMB JOCK”.

I don’t know.

I battled the “DUMB JOCK” stereotype with my teachers in high school.

But eventually I went on to get my degree at the University of Oregon, law clerked at an HMO firm in Wall Street, played professional sports in Canada, and came back and taught high school alongside the same teachers that were talking shit.

*As far as being trained like a girl or a guy.

That’s all a freaken myth mostly promoted by female trainers and the aerobics, pilates, and yoga market to attract ignorant and fearful “female chirpers”.

The truth is: There is no guy or girl training.

Only training!

If you don’t believe me turn on the Olympics and watch how the athletes are being trained by their coaches.

There are not guy exercises and girl exercises.

They are being trained like champions.

And all of general population training starts off in the trenches of high level athletics and trickles its way down.

And that trickle effect takes as long as 10 to 20 years to get to you.

But that’s why you have passionate DUMB JOCK trainers like myself reading, watching videos, studying, and typing away on this darn computer looking for the edge to give his LION clients.

Conclusion:

Our training is not for everyone.

It would a bad business move if it was because we cannot compete with multibillion dollar giant health clubs like 25 Hour Fatness.

80% of their chirping members quit coming within 6 weeks and forget about their monthly dues.

These companies could care less if people got results or not (which I think is morally wrong and twisted).

Do I sometimes go there to have chill workouts and look at pretty girls chirping around?

Yes I do.

But if I really want to get my ass kicked and get results, I have my coaches take me through a workout.

And I leave my Anonymous Rosie with an anonymous quote:

“The wiseman can play the fool, but the fool cannot play the wiseman…”

The Top 5 Types of Clients that will stay FAT in a personal training program! Yes…I said the “F” word. P.S. Leave your comments!

Now let me give you some more confessions that most personal trainers won’t tell you.

I’m not sure if you want to read this because it might offend you.

Here it is anyway!2. The Blamer- The client that goes to happy hour after work and orders mixed drinks and chips because they really hate their job or some other aspect of their life.

They blame their job for their unhappiness and their trainer for making them bulky in a 3 total hours of workouts a week (nevermind the 163 hours that they are by themselves for).

The two people they haven’t blamed is the bartender that contributed to their dehydration and slowed metabolism for the next 2 to 4 days AND THEMSELVES!

3. The Empty Tank- The client that skips meals, drinks coffee, and comes to workout on an empty stomach.

They heard that it is best to work out on an empty stomach from one of their fat friends, or they just didnt have 5 minutes to eat an energy bar.

You wouldn’t drive your car without gasoline, so why would take your body through a fat blasting vigorous workout without fuel in your tank?

These clients eventually run out of energy and quit, and yes…get fat!

4. The I Need Someone to “Coddle Me”-er- These people consistently come to lay their head on a trainer’s shoulder, pity them and receive advice that is never acted on.

They pick coddeled and fat over strong and lean when forced to make a decision because thats the only way they know how to communicate with the world.


5. The No Call / No Show-er- There is nothing worse for a trainer than to get up at 4:30 or 5 in the morning to show up for a client, get to the gym and there is no one there.

Let’s be honest, sometimes it happens.

Once is okay but 2 and 3 times?

That really sucks!

It shows how much you value and respect your health and fitness.

A couple of no call / no shows is a great way to get on this list and get FAT!

Conclusion

There it is.

I said it!

If any of these apply to you.

Just know that there is light at the end of the tunnel.

There is hope for you.

You never even have to tell anyone that this is you.

Just make the decision to change right now!

Take a deep breath and exhale that lazy person right out of you!

If this isn’t you, pass this on to someone that does fit this description before they attempt to join our program.
Click here for the top 5 things you need to be lean: http://themovementteam.com/philos.php

Peace!

 

1. The Complainer- The client that comes in complaining about their day (which actually hasn’t started yet because it’s the morning), husband, wife, lack of motivation in life, etc.

The best thing you can do to stay out of shape is to have a bad attitude.

A bad attitude weighs a lot of pounds on the scale and they are headaches for everyone to be around.

A world class attitude leads to a world class body!

The law of attraction says, “Think you are lean and you will be.” But Dave Utterback, a successful Century 21 owner in Long Beach says, “The law of action is more important than the law of attraction!”

Love your body. But even more importantly, act like you love it. Actively put yourself around lovely people, places, and things.

If you are disgusted by your body, you will attract people, places, and things that are disgusting. Yuk!

Your body reflects your attitude.

Every unwanted pound is an unwanted thought that you must shed.

I trained people that had the worst attitude because they were not reaching their goals.

And the reason why they were not reaching their goals was because they had the worst attitude.

Their performance reflected their attitude and the world gave them exactly what they put out:

Frustrating energy, headaches, and stress that turned into fat and poor physical performance.

I have learned to recognize the subtle signs on a client when they begin to lose faith in the fitness path.

Doubts begin to pull at every step and the conviction in their voice begins to lose its strength.

The common phrase of “Be Here Now” turns into “”Be Somewhere Else Now”.

But the crazy thing is tomorrow may never come and we may live our last days on Earth dissatisfied with life.

A world class body does not form a world class attitude.

Its the other way around.

A world class attitude leads to a world class body!

Peace

P.S. Check out this firefight training I did with West Covina Firefighter Adam Berger. Its comical to see me dying in clear skies, no fire, and 65 degree teperature!