2010 Fitness Predictions

Welcome to my crystal ball.   What will 2010 hold in the health and fitness realm..?  Here is what I think.  Take it with a grain of salt. 

1. More infomercials with hot models selling gadgets which don’t work.  In all fairness (cause I’ll be there one day too…) there are a few good products out there, but the majority of them are just plain bad.  The reality is that it really doesn’t matter what the product is…. if it just sits under the bed with the dust bunnies it’s not doing anyone any good.  So if you have a product you bought in a late night shopping frenzy.  Get it out and USE IT.  If you don’t know how to use it properly ask an expert… like me.  I’ll help you out with it.
2. Healthcare is going to continue to increase in cost and complexity.  That’s another easy one… unfortunately as a nation with 67% of its population overweight it’s no wonder we have a crisis on our hands.  As more people are forced to pay a higher percentage of their own health care costs I think it will finally start to sink in that it’s far CHEAPER and EASIER to stay healthy then to be sick and that many common (and costly) diseases are 100% preventable and reversible with proper nutrition and exercise.
3. More food companies will start making healthier options.  We’ve already seen the breakfast cereal companies reduce the amount of sugar in their cereals… yay!!  What’s next … a fat-free Big Mac?
4. More government funding for fitness.  I think we will see the government step up and promote wellness programs.  Let’s concentrate on PREVENTION… not only is it better on your body, it’s cheaper too!  The IRS will also allow individuals to pay for personal training with their Healthcare Savings Account.  We have the tools to make this happen for you now so ask me how!

So there are my 4 predictions for 2010, what do you think will happen in the health and fitness world this coming year?  Post a comment below.

Be sure to sign up for my DETOX program for just $47 for the first 10 people until January 7, just send me an email to tom(at)body3fit.com

Read at your own risk…of keep the pounds off

Ok, so maybe that subject line was a little over dramatic… but in all
seriousness the next week is going to be a little rough for most people… food
and exercise wise.

Christmas and New Years together are always really good excuses to over do it.
Unfortunately most of us don’t limit the indulgences to just those two days.  It
spills over to the next day, and the next.  Then before you know it the scale
moving a little too fast in the wrong direction.

So here are a few tips to help you get through the next couple of weeks without
adding excess poundage.

#1 – Eat a healthy snack BEFORE going to holiday parties.  This way you won’t be
starving at the party and less likely to graze the buffet.

#2 – Situate yourself AWAY From the buffet table.  It’s harder to graze the
tasty treats when you have to walk across the room to get it.

#3 – Take a small portion of everything as a taste.. don’t overload your plate..
remember portion control and eat s-l-o-w-l-y.

#4 – Take a long walk after dinner.

#5 – MODERATION

I hope you have a great holiday!

To your success,

Tom

P.S. Our rockin’ boot camps start back up on Jan 4 and 5th.  Log on to
http://www.Body3Fit.com/bayou_bootcamp to register now to reserve your spot or
give us a call at 281-667-3648 x2 and we’ll get you going.

P.S.S.  If you would like to participate in an exercise demo at the Bridal
Extravaganza on Saturday Jan 9. please let me know.  We’re looking for 6 people
to be up on stage, plus you’ll get a free boot camp for the month of January for
participating.

Day 4 Detox of Houston Personal Trainer

Day 4 on Nutrition Detox Program, designed by Registered Diatitians to detox and cleanse your body in just 14 days.

11/19 I weighed in at 173 lbs (9 pounds total pounds lost in 4 days)

So the weight loss is starting to slow, which is very typically.  The first weight loss is typically excess water and toxins exiting the body.  It is also important to let you know that this is not “typical” weight loss and not something which should or can be maintained for the long term.

A detox nutrition plan, like the one I’m doing and have available to all, is meant to clean out your system, like pressing the reset button.  If you go back to eating the same way you did before the detox you’ll gain all the weight back and then some.  However, if you are looking to reset your body and start fresh, this is the perfect program for you.  Then you can continue with a sensible and clean nutritrion program designed by registered dietitians which I have available along with coaching and support.

Everyone is a little different but for me the first 3 days were the hardest, now that I’m in the 4th day of the program it is much easier.  And since I’m eating real food (I just had an apple with almond butter) it doesn’t seem impossible to continue for the length of time.

If you’re interested in learning more about the program give me a call or schedule a free consultation at http://www.quickfatlossexpert.com/detox.html

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)

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!

Body3 STAY FIT employee CHALLENGE Rankings

And here are the rankings as of the 8th WEEK!!!!

In the lead with the most percent of body fat  percentage lost ….  We took  the different between the starting Body Fat and Ending Body Fat then divided by the beginning to get the rank.  That is to even out the playing field.

1. Laksany and Karina
2. Carlos
3. Roberta
4. Cassandra
5. Andy
6. Lauren and Jim

Everyone is doing great in my book.  They’re all losing body fat from when they first started.  This means they are all taking the knowledge they have and using it.

Do you want to be a part of this?  We’ll be introducing our Get Fit Stay Fit Challenge in the fall… stay tuned!

Some people have some catching up to do!!!

Are you overtraining?

What?! Can OVER training really be possible?  “I thought more would be better”.  I get that a lot.  If a little is good, a  LOT is better.  Not so when it comes to exercise.

The right amount is best.  So what is the right amount of exercise?  It depends…

It depends on what you have been doing previously, how much you’re eating, and your conditioning level.

I know you want your results and you want them now, but like I said before, more is not always better.

So let’s focus on some symptoms of over training.

•  You exercise all day long and you’re not losing body fat. 
•  You’re tired and can’t sleep
•  You don’t have as much strength
•  You are getting sick

If you are having more than one of these symptoms AND you feel you are exercising a lot, then quite possibly you are
over training.

Recently we had a couple of clients who were working out with us 3 days a week then running 6 miles each day AND doing a couple of additional weight workouts per week.  That my friend is OVERTRAINING.  When I advised them to
cut the extra cardio and weight workouts out, they begrudgingly complied and what
do you know, the body fat dropped like a candy bar in my hands.

Now, if you are struggling with your weight, but you’re not exercising at all then that is a whole different issue and
we need to talk today!  I have a plan to help you!

http://www.Body3Fit.com

This past week we rolled out a very special program for anyone who is interested in personal training, but
afraid of making a big financial commitment.  Check out our web site and sign up for the $197 special Training
Kick-Start.

http://www.Body3Fit.com

Wednesday Workout

I’m going to be sore after yesterday’s workout…. I can feel it starting already.

3sets, 15 reps
Squat with 45lb Bar overhead

3sets – Bicep Sequence 5,6,7,8
5 reps, 5sec iso hold at 90 degrees
6 reps, 5 sec iso hold
7 reps, 5 sec iso hold
8 reps, 5 sec iso hold
OUCH!!!

Shoulder Sequence
Band Side Raises 20 fast
Front plate raise (15)

That’s it… but boy did it burn.

Then an hour of BodyCombat at Body3 Fitness Center