AtoZ Fitness Weekly Newsletter                     Feb.16 2008 Edition       
 
In this Feb.16 2008 issue:
Sarah's Introduction:

How do you work around not working out, or not eating right?

For my part, the weight training is not a problem, I really enjoy beating my performance from the previous week, be it by one rep or one pound, or both.

When it comes to cardio however, I think I'll have to rig up some kind of "carrot". You know, like they do with mules? Tie a carrot to a stick and hold it in front of its' face to make it walk towards it - only the stick is tied to the mule's back and he never reaches the carrot (well, a good owner will give the carrot at the end of the day of course).

And as far as the nutrition is concerned, if it were all up to me, I could handle that too. It really doesn’t cost me to walk past the junk isles, or even through them because I took a wrong turn. I won't pick up a bag of chips, or even one of Oreos. If I do get a huge craving, I am capable of buying just one, small candy bar only … on Saturday night. The trouble begins when there are two or more people living in the same house and one of them starts buying ice cream, cookies, cakes, chips etc. And of course, restaurant meals!

My idea of a "cardio-carrot" for myself, is a brand new outfit (top to bottom, shoes and "bling" inclusive) when I reach goal weight/ bodyfat. That will also help keep me on my food-track. I know there are dinner salads at most restaurants. Even if it's still winter, it's not a reason not to have that, with the dressing on the side!

But what about the outside pressure? Even mild pressure. Well, if you are like me, most partners have some kind of wish for you, something they would like to see you wear, a different hair style, an activity like biking or bowling or whatever, it doesn't matter. For me, it's "going blonde" which, with age makes a little sense. Lighter hair color is less hardening to the facial features. However, I decided to refuse all blonding of my hair until I have reached the famous goal weight/ bodyfat. In other words, you want me to change my hair color, do not tempt me by suggesting more treats/week than is in my plan.

For you, it could be something other than your hair color, you'd have to see with your partner or kids what they would like you to do. Even something as "silly" as a pet the kids or partner have been pestering you for. Say ok, but not until I've reached my goal weight, so stop bringing the unhealthy things into the house since you know it tempts me and I end up having them and not losing the weight I want/need to.

Leverage!

Leverage for yourself - that new outfit, and for the others as well - hiking/boating/whatever partner, new pet of some kind (just make sure you can take care of and love that pet all its' life though, it's not a toy and there are so many abandoned animals in the shelters … I digress here, sorry).  

If you can also find a mentor, that's even more powerful. You'll want to show this person that you can do it, that you are worth their while as they do their best to help you and guide you and keep you on track. Or it's just someone you want to impress even though they're not actively assisting you. Send them a weekly update of your progress. Keep yourself accountable.

You can also … bravely … start an accountability blog. Not necessarily with pictures, although that does make it even more powerful, but at least with daily updates on how you are progressing and weekly updates on statistics (weight, bodyfat, size, measurements …).

However, it was the little details help I wanted to get to today. The self-rewarding bribery, the bribery of partner and kids, the every-day life helps to stay on track and keep after your goals. I hope I gave you a few ideas. You may copy mine, or get an "aha!" moment and see an idea of your own that will work wonders for you. It doesn't matter, as long as you find a solution to the sabotages, self induced or brought on by others.

As for me, I dug out my copy of BFFM (Tom Venuto's Burn the Fat Feed the Muscle program) last weekend. Still using EODD (Jon Beson's Every other Day Diet program) as far as portion control, like I said, it's the best (IMO) on that subject. Basically, I also use EODD for the meal plans, except I have adapted the 3rd meal plan a little so as to make it fit in with my week. BFFM however, has so much information above and beyond most of the "diet" books out there, it's one that I read at least twice a year just to remind myself of things, to discover little gems I oversaw the previous time, to keep myself on track basically.

Train hard, eat well and have fun!
Sarah, CPT
www.trainwithsarah.com
www.healthylivesforyou.com
 Featured Fitness Article:

Losing Weight - the Unknown Sabotage at the Grocery Store
By Mike Geary
http://truthaboutabs.atozfitness.com

This article reveals some unique aspects of weight loss where you may be unknowingly sabotaging your efforts to lose weight by simple mistakes made at the grocery store.

Here's something I noticed recently. I was at the grocery store a couple days ago picking up some food for a Mexican avocado rice-bean dish I was planning to cook up. While I was there, an interesting thing happened.

I went straight to the grocery store after finishing with a couple of my clients at the gym. As I was grabbing some frozen fruit and vegetables, a friendly lady (who must have seen that I was a fitness trainer from my shirt), asked for my advice on a couple of frozen box meals she was picking out (by the way, those frozen box meals are usually highly processed crap loaded with sodium and a slew of other chemicals).

Also, let's make this clear that this woman was extremely overweight, and she mentioned that she has "tried everything" to lose weight and has always failed.

Keep in mind I hear about 50 people a day tell me they've "tried everything" to lose weight. The problem that they don't realize is that they are trying all of the WRONG things... they are trying all of the gimmicks and fads that are out there instead of just adopting a TRUE active and healthy lifestyle.

Anyway, back to the lady in the store...

We started to chat about her struggles with weight loss, and I began looking over her grocery cart contents. If I can remember, these were some of the items she was buying that she thought were good for weight loss:

1. Fat Free Rice Cakes - Despite so many people believing these "pieces of cardboard tasting crap" are healthy... they really are nothing but pure refined starch with zero fiber, which basically breaks down almost immediately into sugar in your body, spiking insulin and promoting fat storage... does not sound so good anymore, huh.

2. Canned "weight loss" shakes - I can not mention the brand names, but I think you know what I'm talking about... These canned shakes are far from healthy...they are actually loaded with high fructose corn syrup, partially hydrogenated oils, and a bunch of other chemicals.

3. Reduced Sugar Dessert Cakes - Nothing healthy here either... these are loaded with artificial sweeteners, sugar alcohols, preservatives, and a chemical ingredient list about 15 lines long.

4. Canned fruit in syrup - I guess she could do worse here... but still, why not just eat fresh whole fruit which still contains the skins, fiber, active enzymes, etc, instead of resorting to processed, canned fruit that has been cooked and loaded with syrup.

5. Protein bars "Scientifically Slim Body Engineered" or some BS statement like that - I took a look at the ingredient list of these so called "healthy" protein bars and sure enough... partially hydrogenated oils, high fructose corn syrup, and enough sugar alcohols to give you diarrhea for a week!

Are you starting to see what is going on here? I see this same scenario all of the time.

The majority of people are fooled by what the FRONT OF THE BOX says, leading them to believe what they are buying is healthy and good for losing weight. On all of these items, the FRONT of the packages showed amazing sounding claims, such as "fat free", "reduced sugar", "high protein", "low cholesterol", "low carb", etc.

However, the TRUTH is on the BACK OF THE BOX! Ah yes, the ingredient list and nutrition info is where the real truth is. I have realized that most of the general public does not know how to fully understand the ingredient list and nutrition info, so they rely on the advertising claims on the front of the box to guide them.

This is a BIG MISTAKE!

If you noticed, this woman thought she was doing great with her grocery shopping and buying all kinds of healthy stuff for her and her family that would be beneficial for losing weight.

In reality, almost EVERYTHING she was buying was highly processed and full of chemicals and industrially refined ingredients. No wonder "nothing has worked" for her to lose the weight... she actually hasn't been doing anything right. She has been mislead by all of the confusing marketing and food labeling and conflicting nutrition info in the mass media.

If you want to discover the TRUTH about what it really takes to eat a truly healthy diet that maximizes your metabolism for lasting weight loss, brings your hormonal balance back to normal, reduces cravings, and strips off body fat faster than you would believe is possible... it is all found in my internationally acclaimed Truth about Six Pack Abs program.

Have fun and choose wisely on your next grocery store trip! Your weight loss and health of you and your family is at stake.

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 Unconventional Iron with Nick Nilsson:

8 Week Cardio Interval Training Blast! Get Increased Fat Loss AND Take Your Cardio Fitness To A Whole New Level

By Nick Nilsson

This detailed cardio program will take you from an interval-
training beginner to interval-training pro in only 8 weeks!
This step-by-step progression guides you through the most
effective types of intervals to maximize your results.


Interval training is one of THE most effective ways to burn fat while preserving muscle. When using cardio training for fat loss, I recommend it almost exclusively in my programs! This nice thing is, interval training is also one of THE most effective ways to improve your overall cardiovascular capacity as well.

There is a LOT of good information available on what intervals are and how to perform them. But what often seems to be missing is a detailed plan that helps you progress from Point A (just starting out with interval training) to Point B (performing the more challenging interval training techniques).

The trick is knowing where to start and how to progress from there. You can't just jump in and start sprinting up hills without knowing what you're doing and building yourself up to it. That's a good way to not only hurt yourself but exhaust yourself as well!

So in response to this, I've designed an interval training progression plan that gets you started with the more introductory-level types of interval training then gradually moves you into the more intense and challenging interval training techniques.

I'll lay out how many intervals to do, which style of interval training to do and how long to do it for. This progression plan will also give you good variety in your cardio training, which I'm sure you know can get VERY dull if you keep doing it the same way over and over.

You see, just like with weight training, you need to constantly challenge and even shock your body in order to continue making progress. Otherwise, your body simply has no reason to adapt and get better. This plan will do it for you!

The overall goals with this cardio program are fat loss and improving cardiovascular capacity. This type of training is NOT a plan I would recommend if you're trying to build muscle. When training to build muscle, you want to keep cardio training down to a lower maintenance level (once or twice a week at most) and this is not a program that does that.

The program is based on doing cardio training 3 times per week and can be applied to basically any method or apparatus of cardio training, be it running, cycling, elliptical machine, stair machine, etc. Any cardio based sports activity will work as well (e.g. swimming, rollerblading).

Choose whatever cardio activity works best for you, that you enjoy the most or that you'd most like to improve your performance in, e.g. if you're a runner, using running as the activity for your interval training.

You can certainly utilize different cardio activities as you go through the program, e.g. use treadmill running one day then the elliptical machine the next. The real key lies in the intensity with which you do the activities!

Before you start in on the program, I would encourage you to read through the following two articles. They'll help you understand what interval training is all about and introduce you to the different types of interval training.

---

What Do You Mean Low-Intensity Training Isn't The Best For Fat Burning?

The Insider Secrets of Interval Training - Learn How Now!
 

---

Now it's time to have a look at the program!

The following link will take you to a page from the Trial Membership area of my site "Powerful Training Secrets."

You DO NOT have to sign up for anything to get the interval progression program, but if you haven't yet signed up for your trial membership, I'd definitely encourage you to do so!

I regularly post exciting new training information in the Trial site...and I post a whole lot more in the full membership site itself!

http://www.atozfitness.com/alc/goto/pts.html

When you get to the page, scroll down towards the bottom. That's where you'll find the full, step-by-step program for getting yourself from interval training beginner to interval training pro in only 8 weeks!

The program starts with a technique known as Aerobic Interval Training - basically, a way to begin learning how to increase training intensity without burning yourself out. Over the next two weeks, your intensity will gradually be increased within the context of Aerobic Intervals.

As you continue through the program, you'll notice how the intervals are continually getting just a bit more challenging - rest times are changing as are work times.

By the time you get to the final few weeks of the program, you'll be in great shape and ready for anything!

If, at any time in the program you feel you need to take a bit more time to adapt to it, feel free to perform another week of the same type of interval training you just did. This program isn't written in stone and you DO need to listen to your body.

So check out the program and if you have any questions about it as you're reading or as you're doing it, please feel free to drop me an email at betteru@fitstep.com !

Here's the link to the interval training program page once again:

http://www.atozfitness.com/alc/goto/itp.html

------------------

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," “Muscle Explosion,”"The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available by here 

He can be contacted at betteru@fitstep.com.

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 Ray Burton Fat to Fit Training:

Ways To Beat Procrastination And Get To The Gym

Lets face it, if it wasn’t for procrastination a lot of personal trainers would be out of business. We constantly need to figure out ways to beat procrastination for our clients so that they will work out on their own and see the results they hired us for. Sure we do fill in a lot of holes in training techniques but the majority of time we are asked to motivate.

Very frequently I hear " I just can't make the time to workout" or "I really know I need to get in shape but I just can't make myself go." This is the enemy! The enemy that kills progress and leaves you will a ton of things left unaccomplished. We have met the enemy and he is procrastination.

I tried to wrap up the intro with a little Walt Kelly quote from his 1970 speech. If you didn't catch it then that's o.k. too. It was mostly for my own amusement. Any way enough delay, back to procrastination (ohh! Another one! Thankyou, I'll be here all week.) What are some ways to beat procrastination when it tries to keep you from your workouts? I'm glad you asked, it so happens that I have a few tricks up my, well I'm wearing a t-shirt without sleeves but you get the point.

My best 2 ways to beat procrastination and get to the gym:

1) Enjoy What You Are Doing. The reason you often procrastinate is because you're not looking forward to some aspect of the task. With working out it could be a variety of things. Maybe you find weight training boring. That's pretty common so you are in good company.

One of the ways to beat procrastination here would be to simply change your form of resistance training. No one said you have to lift weights in order to do resistance-training work. Do bodyweight exercises, sprint hills or try rock climbing. All of those will work your muscles without weights and if you really enjoy them you will not procrastinate in doing them. So for our first thing, one of the ways to beat procrastination is to find out why you are procrastinating and then find a work around so that you will actually enjoy what needs to be done.

2) Remember Only The Good And Look Forward To It. How often have you dreaded doing something until you could not put it off anymore. Then dragging your butt to get it done, upon completion found the whole experience to not be nearly as bad as you thought?

I see it a lot in the gym. People will show up (only because they know I am waiting) to train and they are dreading what is to come. Then 45 minutes later they're all smiles and totally jacked for the day.

If you can only remember the good or in other words, focus on the positive then you will start to look forward to regular exercise. This really is one of the best ways to beat procrastination because rarely do people put off doing something they look forward to.

A great example of this is work compared to weekend trips. Picture this. It's Monday morning and the alarm goes off at 7:00AM. You put your feet on the floor and you start thinking about what you have to do to get ready for work. If you are like me, Monday morning workdays can make you want to keep hitting snooze.

Now for scenario two. It's Friday night and you are packing your snowboard gear for a weekend trip to the hills. Now Saturday morning at 6:00AM the alarm goes off and you kick off the covers and yell "Sweet! Snow day!". See? It's an hour earlier but now you're looking forward to what is about to happen. It makes all the difference in the world.

So to recap, the best ways to beat procrastination and get exercise into your life are to enjoy what you are doing and when you have to do something you don't like try to remember and look forward to only the parts of it you enjoy.

Now get to the gym. I'll have some more tips on getting what you need to get done..well, done in the next newsletter.

------------------------------------------------------------------------------------------------

Ray Burton Calgary Personal TrainerRay Burton, I.S.S.A., fitness coach, personal trainer and author, offers a unique opportunity for companies and media to provide their audience the tools and information on finding and maintaining an active lifestyle.

Ray Burton, is about helping people, coaching & mentoring. Whether Ray is working one on one with a personal training client, or presenting fitness talks to groups, Ray’s passion and knowledge of his work is evident.

Ray has been visiting gym's and corporations to provide “fitness life style” talks to companies’ employees, to discuss strategies for getting fit and staying fit as a means to conquering life's everyday obstacles.

Ray is also the author of Fat To Fit .

Fat to Fit covers all the basics about nutrition and exercise and reconfirms the solid advice that has come down from other fitness experts in the exercise industry over the years. When you eat properly you do not store fat, you conserve your muscle tissue and continue stoking your bodies fat burning furnace. Yes, simple but sometimes you need to be told that in fact, you are doing it right.

It's all well and fine to know that you should eat small frequent meals but what are the meal sizes and with what foods. This is where Fat to Fit shines. Ray explains everything in full detail and honestly, it was nice to see a tried and truly tested, no gimmick book out there that tells it straight. When looking through all the ebooks on the Internet, it's hard to tell what you are going to get for your money. I'm here to tell you that as the owner of this website that Rays book is a very good investment of your hard earned money.

A lot of weight loss or fat burning programs out there hook you on the front end and then lead you on to purchase more of their products. That is not the case here. Ray is a very honest and straight forward guy. The program does not involve any wonder supplements; everything is straight out of the grocery store. Unlike some fat burning programs that are based solely on diet, Ray understands and teaches the value of the exercise nutrition combination.

Click-Here for more information on Ray's Fat To Fit Program.

 GHF Weekly Featured Recipe:

Black-eyed Pea and Vegetable Salad

Makes:
6 servings

Ingredients:

  • 2 1/2 cups black-eyed peas
  • 1 cup corn kernels
  • 1 cup carrots, diced
  • 1 cup celery, diced
  • 1 cup green pepper, diced
  • 1 1/2 tablespoons red onion, chopped
  • 1/2 cup cilantro, chopped
  • 1/4 cup seasoned rice vinegar

Directions:

  • Bring 6 cup of water to a boil. Add the black-eyed peas. Allow to boil for 20-25 minutes. Drain and set aside.
  • In another pot, bring 6 cups of water to a boil. Add the corn, carrots, and celery. Boil for 1-2 minutes. Drain well.
  • In a large bowl, combine the peas, corn, carrots, celery, green pepper, onion, and cilantro. Pour the vinegar over and mix well.

Nutritional Information:

  • Serving size: 1 cup
  • Calories: 150
  • Fat: 1 g
  • Cholesterol: 0 mg
  • Protein: 5 g
  • Carbs: 30 g
  • Fiber: 3 g
  • Sodium: 340 mg

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 Phyllis Ward - -Expect Success PT
Are You Really Hungry?

Most people have become overweight because they eat too much. Usually, we don’t over eat because we are hungry. It’s more that we have used food as a friend, lover, or anything else that might be missing in our life.

Right before I left to go to Iraq I met a woman at a buffet luncheon in Houston. She ate enormous amounts of food. She was easily 100 pounds overweight. In conversation, she asked me what I do for my work and I told her I was a fitness coach and personal trainer.

That seemed to drive her to return to the buffet and get a variety of desserts even after she had already eaten 3 plates of food. She seemed almost defiant about it as if to show me she can eat and do anything she wants. But, she seemed to want to talk.

As we talked a bit more she began to tell me about her soon to be ex-husband that had an affair with a friend. She told me that she used to be thin and a few other things.

I don’t think she realized it but what she was doing was justifying her over use of food. Not only that, she had turned to food for her comfort. Food was the friend that was helping through the hurtful situation that she was going through.

I make no judgment of this woman for being overweight; quite the contrary. I felt like she was reaching out for help by telling a complete stranger her story. It’s not like I have never overeaten because I was sad, lonely, or any other emotion. I understand but it’s not the answer.

I did feel deeply saddened during our conversation. As I watched her medicate herself with food I wondered, what her pay off was because we do everything for a reason.

What she was doing wasn’t hurting her ex-husband or anyone else. It was self-sabotage. The only person it was hurting was her. I wasn’t sad necessarily at the way she looked but more about how she felt.

Not only was she putting a tremendous amount of stress on her body but I absolutely know that when she looks in the mirror she feels depressed at the way she looks. The reason I believe that is because she told me that she was thin at one time.

I don’t think she could actually grieve the loss of her husband so she overindulged in food to masquerade the deep hurt she was feeling.

I was getting on a plane to go to Iraq in 3 hours and as a fitness coach, I found it frustrating that I couldn’t help her. I feel my calling is to encourage and help people live up to the potential all of us have.

The reason that I wanted to share this story is that maybe you, in some way, share the same story and feelings about yourself. You use food to help you through tough situations and then later, you kick yourself in your hind parts because you feel bad and know without a doubt, you’re spiraling down to a bottomless pit feeling powerless to climb back out.

So, what you do? You eat some more food so that you feel better for a moment and go through the same bad feelings all over again. Been there, done that, have the t-shirt.

Enough is enough; quit doing those things that harm you. You’re not hurting anyone but yourself. If you feel saddened by this woman’s story it’s probably because you see yourself in her or perhaps you know someone that’s going through the same thing.

Many of us feel it’s a sign of weakness to need help and even more in asking for help. My friend, there’s no shame in asking for help. We all need the fellowship of others. God created Eve for Adam because there was no one else like him. He needed the fellowship of another human.

When I start working with a client I always ask them why they called me. I almost always get the answer, they can’t do it on their own and/or need someone to be accountable to. They need the support of someone else.

They have already sent themselves way too many negative messages or have received those negative messages from someone close to them.

Many of us, myself included, turned to Christ for help because they were making a mess of their lives and knew there was a better life for them. We want the love and acceptance of God. Everyone has a need for love and acceptance without exception.

The next time you catch yourself overeating because of a negative emotion ask yourself, “am I really hungry” and if not, step away from the buffet line.

You are much more important than whatever that comfort food is you are about to inhale.

If you need help, ask for it. Maybe that help will be from a friend, God, or a personal trainer but if you need help…get it! If you’re reading this and thinking of someone that might need your help, extend the offer of your support to them.

There’s no greater feeling than to see someone climb out of the pit they have created and that is why I’ve been working in fitness for so many years. My payoff is to see the miraculous change in a person when they feel good about themselves.

If you’re reading this message consuming a huge meal or having just finished one I ask you, “are you really hungry?”
 

About the Author:
Phyllis Ward, the Minister of Fitness, , has been involved in the fitness business since 1981. In 1999 she began working with the military in Europe. Upon her return to the states in 2000, she took a leap of faith and opened Expect Success, a mobile personal training business and has since evolved into Christian Fitness Coaching.

Phyllis now lives in Missouri with her husband and has begun working with the military again. Phyllis is also the author of God's Temple-40 Steps to Transformation, and is dedicated to helping you be all you can be. You can learn more about Phyllis at www.christianfitnesscoach.com or email her phyllis@godstemple40.com

 
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