Boo! Some scary facts…

Boo! & Happy Halloween!!

I have some scary numbers for you on this Halloween!

So are you ready to be scared??

• 66% of Americans are overweight.
• Heart Disease is the number 1 killer in the U.S.
• Diabetes is the silent killer and can be controlled through nutrition and
  exercise.

Here are some ‘fun’ facts about that Halloween candy we’re handing out tomorrow night:

Reese’s Peanut Butter Cup (bite size 2 pcs)
 170 Calories, 10g Fat, 17g Sugar

KitKat Bar (bite size 3packs)
 210 Calories, 11g Fat, 21g Sugar

Hershey’s Milk Chocolate (bite size bars, 3)
 200 Calories, 12g Fat, 24g Sugar

Pretty scary huh?  So what to do?  MODERATE your intake, have 1 piece of candy to satisfy your craving and exercise.

Perhaps you know of someone who could use our services.  Remember, because you’re client we offer a great referral program, cash or training… your choice.

We will be teaching you all about moderation during our 10 week Holiday Survival Program which starts Tuesday 11/3 at 7:30PM (you must pre-register today to save $23).

http://www.Body3Fit.com/holiday

You will also learn the amount of calories you need on a daily basis, and learn new exercises each week.  But most importantly you will have a coach who will keep you ACCOUNTABLE to moderating during the holidays.  No one wants to pack on the pounds over the next 2 months!

http://www.Body3Fit.com/holiday

Register today and save your body and $23.

I’ve also decided to let anyone try our boot camp F.R.E.E. for a week but only to the first 10 people, just email me back and I’ll make all the arrangements.  I don’t want you to feel too guilty about all the candy you’ll have tomorrow night!

Too early for this…

**BOO**

Is it too early to be thinking about the Holidays?  Maybe just a little bit.
But I’ve already seen a few decorations go up and it’s not even Halloween yet!
Here’s the catch, Christmas is exactly 4 weeks after black Friday (the biggest
shopping day of the year).  Everything seems compressed this year.

Just thinking about all this is STRESSING ME OUT.

Perhaps you feel it too?  Those holiday stresses sneak up
and before I know it I’m face first into a carrot cake.  Or I opt to go shopping
instead of exercise, just to be pushed and shoved around by the mobs at the
mall.

So this year is going to be different.  And I want to share the plan with you.

Starting in just a week, we’re offering the Holiday Survival Program.  This is
going to be a great program too.  I’ve put all of our best resources together
into a comprehensive 10 week coaching program, guaranteed to keep you on track
through Thanksgiving, Christmas and New Years.  Yes! All three of the major
pound packing holidays.

Each Tuesday at 7:30PM from November 3 thru December 29, you will receive
nutrition information, actionable plans, education, and exercises.  The Body3
Holiday Survival Guide will usher you through the holidays without adding the
usual 10-15 pounds.  Would you rather do some simple work to keep it off, or
struggle after New Years for up to 6 months trying to take off those extra
pounds?

So the plan this year is to MAINTAIN, through the Holidays, WHILE enjoying them.
It’s not about depriving yourself, but moderating.

Even if you’re traveling over the holidays, we have an option for you too, so
you can still take advantage of the program without having to commit to the 10
week coaching program.  But I need you to take action now… why?  Because if
you think too much about it you’ll probably not do it, and the price of putting
on 10 – 15 pounds over the holidays means 8 – 20 weeks of hard work after New
Years when all the gyms are packed!

As a bonus, I’ve asked some area partners to give some discounts to anyone who
just downloads our Info Pak.

http://www.Body3Fit.com/holiday

Over $100 in discounts, from food to massages.  So just download the Info Pak
and learn more about this awesome program.  If you register before Halloween,
you’ll also receive $23 off the registration fee.

http://www.Body3Fit.com/holiday

Cheers to having the slimmest Holiday ever!

It wasn’t supposed to be like this…

I thought that if I just worked out a couple of days a week and did a little
cardio I would get the body of my dreams.  Maybe at 18 that would have sufficed,
but as we get older there needs to be a change.  I finally got it at 31 and by
then I had a LOT of work to do… (check out my story on my website) Houston Personal Trainer

My Transformation

You’ve got to MAKE change to GET change

If you’re doing the same thing with your workout regime, you won’t get the
results you’re looking for…it’s that simple.  Same cardio, same weights won’t
work for long… change it up.

AND if you’re still eating like you did when you were 18 you definitely won’t
get the same results.  80% of your results are going to come from your
nutritional choices… so make good choices.

Here is my challenge to you this week.  If you’re not an active person, start to
get active.  Just 30 minutes a day of walking will be a great start.  For
resistance exercise, you don’t need a gym membership or a lot of equipment.  Get
a stability ball and a few light hand weights.  Just start lifting.  If you need
some ideas I can definitely help.  And for your food… start eliminating sugar,
soda is a source of a LOT of empty calories… so get rid of it.

If you’re really struggling…you could try our 4-Weeks to a Better Body Kick-
Start training program for a small investment.  And get 8 training sessions
along with our basic nutrition plan to get you started on the right path.

Schedule a consult by calling 281-667-3648 or sign up online at:
http://www.Body3fit.com/consultform

Don’t let the ‘ideal you’ escape.  Start doing something now!!

The Holiday Survival Program will enable you to get through the holidays without packing on the pounds.  Receive over $100 in coupons when you get an info pak here.  Holiday Survival Program

Oct 26 starts or last boot camp of the year, sign up now before it fills up…  Houston Boot Camp.

Did you make your plan?

Since you’ve been getting my weekly thoughts and even had the opportunity to
meet me in person, I believe you probably know me pretty well.  At least that is
my hope.  So I’m sure it won’t be very shocking for you to learn that I’m not
the best at planning.  I’ve gotten a lot better, but still have a long ways to
go (in my mind anyway).

Today I’m leaving for a Fitness Business conference in Orlando.  My flight
leaves at 1:25 this afternoon, and I haven’t packed.  Shocking I know… and I’m
sure when I pack at 11 this morning and rush to the airport, I’ll forget
something.  It’s inevitable.

So why on earth am I telling you this. Because your health is the same way.  You
have to PLAN for good health.  Plan your exercise, plan your nutrition, plan,
plan, plan.  I see too often people in the gym, roaming for machine to machine,
without a clear plan of action.  Sometimes I’ll even ask what they’re working on
that day, I’ll usually get some vague response.  Then they’ll stubble onto some
other exercise.  They might get a few results but will quickly plateau.

The only way to get the best results is to PLAN, PLAN, PLAN.  Having that plan
of action will enable you to get the very best results possible.  I’m sure the
company you work for has a plan of action for achieving results, so why not us a
individuals…especially when it concerns our health.

So go develop your plan of action.  If you need help, that’s what we do with all
of our training programs (private and semi-private).

And now, we’ve just unveiled our Holiday Survival Coaching Program, read all
about it at

www.Body3Fit.com/holiday

You will want to tell all your friends about it.

Stay healthy,

Tom

P.S. Boot camp is another well planned program you should consider, the next
boot camp starts Oct 26 & 27.  www.Body3fit.com/bayou_bootcamp

P.P.S Don’t forget to try pilates for free this Saturday, you must call to sign up
for the limited time slots.  281-667-3648 (talk to Laksany)

I have an addiction…

I have got to be addicted to sugar. There is no other explanation for these
darn cravings.  You might be wondering why I’m sharing this with you… being a fitness and nutrition professional.

I want you to know you’re not ALONE (if you have a similar addiction).  It’s a daily struggle with me to stay away from sweets, and if I didn’t control it I
would probably weigh well over 200 pounds.

For most people it’s either sugar or salty/crunchy food.  I think I would
much rather be addicted to the salty/crunchy foods.

Refined sugar is a powerful drug. Indirectly it can adds pounds to your
midsection.  Technically when sugar is introduced into the body it spikes your insulin. Insulin is a hormone which regulates how glycogen (carbohydrates) and fats are stored.  Anyone wanting to lose body fat definitely doesn’t want to have sugar.

Read more about sugar effects on our website:
www.Body3Fit.com/sugar

If you want to have a leaner more defined body, you will want to stay away
from sugar. So what can you do if you have to have something sweet?  Great question, there are now some great sugar alternatives.
One good one is Agave Nectar, it still has calories, but it doesn’t spike
insulin the same way sugar does, plus it is 25% sweeter than sugar (so you use less).  The other is stevia, this is an all natural sugar substitute made out of the stevia plant.

Ultimately it would be ideal to totally eliminate sugar and sugar substitutes
from your body, and after time your cravings for sweets will subside.

If you have questions about how to get on a sensible nutrition plan and avoid refined sugars, we now offer private, semi-private, and group nutrition programs, with a full money-back guarantee.

http://www.Body3Fit.com/nutrition

Stay strong,

Tom

P.S. Ever wondered what those funny
looking machines are by the cardio
equipment?

Pilates Reformer machine at Body3 Fitness

It’s a Pilates Reformer and we’ll be
having free trials on Wednesday and
Saturday of next week.  Schedule your
time now by calling the front desk at
281-667-3648

http://www.Body3fit.com/pilates

I Made IT!!

I have to say, running with 35,000 people is a challenge, but also very motivating, especially when it’s for such a great cause.

The good news is that I finished the race on Saturday, and I ran the entire distance… and I can  walk today…just with a slight limp from a blister on my foot.

photo by John Cox

Not too bad considering.  But let me tell you, it would have been a lot more enjoyable and less painful today if I had taken the time and put in some training before.

I am also really proud of the 15 participants on the Tom’s Ms. Fits team who participated and raised over $600.  Great job and thanks for all who donated.

If you would like to have less pain and a better time than me, then train to run/walk.  Our 5K training program starts on Saturday, Oct 10 at 8AM.  You get over $261 worth of stuff for just $95, including registration in the Jingle Bell Run on Dec 13.  We only have 4 spots remaining, so make sure you get signed up today.

Best Houston 5K Training Program

Stay Strong and healthy,

Tom

P.S.  Running not your thing, then try out boot camp.  www.Body3Fit.com/Bayou_Bootcamp four weeks of a different workout each time.  Burn fat and build lean muscle which increases your metabolism.

Learn From My Failure

This week I want to share a personal failure with you, hoping you can learn from me.

As I had mentioned in last week’s email we are shutting down Body3 Fitness Center tomorrow (Saturday, October 3) to
participate in the Koman Race for a Cure.  All of the employees are participating too.  I’m so proud of each one of them.

Lauren organized our team and has been training for several months now, and is ready to hit the road.

Laksany has been consistently running at Memorial Park up to 6 miles at a time, so the 3.2 miles tomorrow will surely be a breeze.

Cassandra is always in top shape so no doubt she’ll do really well.

Me, the one who is supposed to set the example, hasn’t done a lick of running since last year about this time (I do
the elliptical for my cardio).  That’s right I didn’t do ANY training for this event at all. So needless to say, I’m a
little nervous about running the 5K tomorrow.  Might be more like a run/walk.

So, what I want you to take away from this message is that whatever you do, in athletics or in life, you HAVE to
prepare for it.  There is NO SUBSITITUE for training.

Say a little prayer for me tomorrow, hopefully I’ll still be walking by Monday!

If you’ve ever wanted to do a 5K but don’t know how to train for it…we have the coaching program for you.  Sign
up by today to save $20.  There are only 5 more spots left, and we start next week on 10/10

Learn more about the best 5K Training Program

Please help our cause

Giving back to the community is one of our core values at Body3 Fitness Center and very important to me personally.

To that end Lauren has organized a team for the Komen Houston Race for a Cure(R).  The team has been cleverly
called Tom’s Ms. Fits.  (She came up with that not me)

You have two options,

1) you may participate with us by either walking or running in the race on Oct. 3 (click below)

http://tinyurl.com/mxq564

or

2) you may donate to the cause to help find a cure to breast cancer. (click below)

http://tinyurl.com/nz82eu

Those are your ONLY two options!

Everyone has been touched by this disease, and I’m no exception.  About 12 years ago my grandmother was diagnosed with breast cancer, underwent a full mastectomy, chemotherapy, and finally succumbed to the disease.

I was fortunate enough to visit with her a week before her death.  The destruction and devastation of the disease, surgery and chemo on her body was unbelievable and something I will never forget.  No one should ever have
to suffer that much, especially a woman such as my grandma Lillian who spent her life caring for others; at home and as a nurse.

Please seriously consider walking/running with us or making a donation.

http://tinyurl.com/mxq564

Your comments are always welcome below.

Stay strong and healthy,

Tom

Employee Stay Fit Challenge Results

We’ve just completed our 10 week Employee Stay Fit Challenge.

We did this for a number of reasons:
 1) to test out a new program we’ll be launching in the New  Year
 2) to have fun
 3) experience the successes and  struggles with staying fit.

The winner was determined by the greatest reduction in Body Fat % as a percentage (we divided their starting BF% by their ending BF% to get the
result)

We had some amazing results and discoveries along the way.  Ask Lauren
what the difference is between Weight Loss and Fat Loss.  Talk to Cassandra
about the struggles of not losing a lot of pounds but gaining muscle.  Carlos
and Andy both gained weight, but lost body fat!!

Our winner is Laksany (our office manager).  She lost a total of 8 pounds
on the scale, reduced her body fat 3.3%!!

Runner up is Karina (BodyPump), She lost 4.5 pounds on the scale and 3.3% body fat.

Third Place, Carlos (Trainer,BodyCombat) He gained a impressive 6 pounds and dropped 2.7% Body Fat.

Fourth place, Lauren (Trainer), she lost a whopping 11 Pounds on the scale, and 3.1% body fat.

The moral of this story is that 1) Body Fat loss is the measurement you
should look at not just scale weight. 2) Competition spurs greater results
3) You can have FUN getting healthy So if you need that added motivation try a little competition with a friend, or come here and we’ll motivate to levels you never thought possible.

To schedule a free consultation simply click on the link below and we’ll
be in touch.  Or call us at 281-667-3648

http://www.Body3Fit.com/consultform

Labor Day Survival Guide

Happy Labor Day!  The end of summer is officially here, no more pool  parties, barbeques, and heat… oh wait we’re in Texas…summer will continue for another two months.

Most people have the day off on Labor Day, have friends and family over for
time by the grill, etc. So how do you survive the long weekend if you’re striving to be as healthy as possible?  Easy, follow these suggestions below.

Portion Control.  It’s so easy to graze the buffet line, but try to resist it. You can control your portion size by taking your plate and visually creating 3 sections.  25% of the plate should have a lean protein (4oz), 25% should
have a complex carbohydrate (potatoes, rice, yam) and 50% should be  veggies.

Reduce Sugar.  Try to find sugar free deserts to enjoy, like Sugar Free Jell-o.

Exercise.  A game of touch football, run around the block, pushups with  your little nephew on your back.  Find creative ways to get a little extra exercise.

So go out and have some fun this weekend and be safe!