Christmas Lights for Fat Loss

Just a quick note today to show you some of my holiday decorations.

I really love getting things decorate for the holidays it brings me
a lot of joy; and to frame it in exercise terms it can be an
excellent day of active rest.

I know it took me about 5 hours to prep and get my outdoor
lights up you definitely use a lot more energy(aka calories)
doing that than sitting on the couch watching football

As yo can see I still have some unfinished business
with the tree decorating but I will get to that this weekend.

The big stuff outside is done and that is what I take
a lot of joy in.

During our after dinner walk around the neighborhood last night
I was assessing my standings in the neighborhood I would say
I rank top 5.

I am already planning on what's to do to move up the ladder
for next year.

A couple quick take home points here on fat loss:

1. Getting out for a late evening walk is a great way to
spend quality time with a significant other.

At the same time keep you moving towards your goals with a little light
movement and way from the freezer or pantry where you might
otherwise be sabotaging your efforts with your 'night time routine'

2. Alway be looking forward and trying to improve whether it
is fat loss or christmas decorating.

I will definitely take time to enjoy my ligths; but I will be thinking
about what and how I am going make them even greater for me
next year.

Not to show my neighbors up, although I am very competitive; but
moreover to bring more from something I really enjoy.

As you can see I love my outdoor Christmas lights

I actually have more that I would like to put up

but I ran out of extension cords and I need a taller

ladder.

Wait till next year.....

This might be the best looking tree we have ever had the bummer is it doesn't have much smell which is a big part of the reason to get a real tree in my book

Just wanted to take a quick moment to share some personal stuff and few under appreciated tactics for fat loss.

There seems to be a lot of people with heads down this year of how bad things are or will be. Take some time to enjoy what you have, for me a few simple strands of lights, a little, time and a little money spent sure make me happy during the holidays.

If you have a moment please leave a comment below about what makes you happy

Enjoy

Troy M Anderson

Arizona Personal Trainer

We Could All Use More Friends

We all need more good friends you know the kind you call inan instant even though you hadn’t talked to them in 10yrs; and less hangers-on that are fake and full ‘oshit.

The above statement was something that I wrote in my 'I Believe' post.

Would you like to be friends or follow?

As you can tell I am big fan of having good friend; as a matterof fact you can't have too many of them, in my opinion.

I am lucky enough to good friend that live all over this country actually all over the world.

I love to interact with people probably one of my favorite things to do; for example a few weeks ago I noticed someone was having a bit of trouble signing into one of my sites, so I sent her any e-maila sking if she was having trouble by then she had it worked out.

By that e-mail led to a very cool 10 or so e-mail exchange I got to learn an awful lot about this lady.

She actually share some very good tips on raising kids and is actually quite an inspriation herself.
Anyway with all this technology I would like to share and communicate and today I would like to use it to meet few more of you.

I must confess I am addicted to facebook and subsequently TwitterI love these 2 brand new pieces of technology, and I constantly updatingwhat I am doing.

I am so addicted that I can even update my 'status' from my cell phoneyeah I have it bad, yet it is so fun.

Just last night I had like a hour conversation with a friend on facebookthat I haven't seen in probably 15yrs, but still very cool and fun.

Even my sister is now on facebook, of course it will take an act of god to get my dad up the the 1990's, I don't think he even knows how to turn on a computer.

Long story short I would like to either make you a friend on facebook or do a reciprocal 'follow' on twitter, either way it will be fun.

I look forward to meeting you

PS - I am also in a contest with one of the girls at the office her to seewho has the most friends on facebook, I am losing badly right now, soby becoming my friend you will help me close the gap.




Enjoy



Troy M Anderson
Arizona Personal Trainer

$70 or Bust?

Well, even among the "controversy" we made it... with $4.44 left in my little grocery change purse. I broke down and bought Troy 2 jars of salsa at Safeway for $5 total. I'll be rolling the $4.44 into next months grocery budget.

With the money we saved (we figure it was $250 based on our previous budgets), we bought laminate flooring for the babies room. Total for the flooring was $240.72 and hopefully we can take one of those boxes back if the cutting and laying goes well.

Troy is off on another challenge, just him for a week. Maybe we'll try another grocery challenge in January using no meat from the freezer :) Then again, it will all depend on when this baby decides it's time (due date: January 28th).

Shelle Anderson, CBCS
AZ Personal Trainer

**6 Days Left Until the 12 Days of Fitness is over - Get your FREE Gifts Here

7 Days to Go - Is There Real $9.44 Left??

This weekend my mom is in town... so I took her to the market, Fry's and Albertson's with me this morning (Saturday). First stop, the market.


1 bunch kale (.79)

4 - 4.4 oz containers of blueberries (2.00)

6 - Orange bell peppers (2.00)

1.17 lbs broccoli crowns (.69)

2.32 lb naval oranges (.78)

3 - Yellow bell peppers (1.00)

1 bag celery hearts (.50)

6 - cucumbers (1.00)

1.24 lbs zucchini (.42)

1.75 lbs Granny Smith apples (1.73)

2 - 12oz blackberries (1.38)


Total Bill was $12.29


Then off to Fry's. Love having mom along because then I can actually use 6 of each coupon. We got 6 boxes of Celestial Seasoning tea bags (20 ct) for.... FREE.

The tea was on sale for $1 a box and then I had .55 coupons which doubled to the $1.00 max. Troy has been brewing his own tea at home instead of buying it at the store to save on his allowance $$. The non sale price of each box of tea was $3.79. I have 3 more coupons to use later today at another Fry's store :)


Final stop was Albertson's. I was able to use my $5 off $20 purchase from Fresh & Easy making this a good trip. Total before coupons was $20.44.


3 - boxes Swiss Miss Cocoa

3 - Betty Crocker frosting (donate)

3 - bags Green Giant Steamers frozen veggies

3 - dozen Large eggs

1 - 1/2 gallon fat free milk

3 - 4 pack of Scott TP

1 - 3lb bag of frozen chicken


Total after coupons: $3.92


So, with 8 days to go we have $10.54 left in my little grocery "purse". Looks like Troy may get some of his favorite salsa or some chicken sausage before the end of the challenge :)


Moving ahead to Sunday, had one last $5 off $20 F&E coupon that expired today and we got new coupons in the paper today. Took mom along for the ride again. We hit Albertson's first:


3 - Betty Crocker Frosting (donate, $3.00 before coupons)

3 - Green Giant Steamers ($3 before coupons)

3 - 4 pack of Scott TP ($3 plus tax before coupons)

3 - bags Fress Express Spinach ($3 before coupons)

1.64 lbs of pork chops ($4.08)

1 - Crest Weekly Clean Toothpaste ($4.29 before coupons)

1 - pack Orbit gum (1.19)


Total before coupons went to -.09 so we had to throw in a pack of gum in order to bring us above a negative $$ amount. Total out of pocket was $1.10 which now leaves us with $9.44 in the budget.


Then we headed to Fry's, we got more coupons for Celestial seasonings tea bags so we grabbed another 6 boxes (3 each) and paid $0.00 each again.


Tonight dinner is going to be pork chops, steamers veggies and a mixed fruit salad for dessert. Yumm-o!

PS --- Don't Forget About the 12 Days of Fitness if you haven't signed up there are still 10 Days left and some great gifts to take advantage of

Something like 10 gifts 'released' everyday Get some FREE

Shelle Anderson, **New Title** CBCS (Chief Bogus Challenge Starter)
Arizona Personal Training

Is My Wife Going to Bust the Grocery Budget?

Moving on... and still within budget. Although, there is a dilemna on the horizon which I'll go into later.


This weekend at the market, I bought:

1 bunch Kale (.79)2 Large Avocado (.68)
1 Mango (.50)
1 Cantaloupe (.50)
3 Packages of Sliced Mushrooms (1.00)
1.57 lb Bananas (.53)
1 Jicama (.53)
2 Red Peppers (1.38)
1 Yellow Pepper (.89)
12 oz Fresh Blackberries (.89)
2 Packages Fresh Blueberries (1.00)

Total Spent: $8.52

Which leaves us with $26.75 in the budget with 11 days left to go.


I'm going to head to Fry's later this week to get some freebies and try to work in a bit of free chicken with my $5 off $20 Fresh and Easy coupon. In case you're following along, Fry's is taking all competitor coupons including those Fresh & Easy ones, until 12/30.

Now the dilemna, my mom arrives on Friday.


We have a brunch scheduled for Sunday with some of my girlfriends.


Now based on the rules, that should come out of my $20 allowance. Or should it?


Since its a special function... votes from anyone?


Can I use my "ladies lunching" fund to pay for me and my mom's brunch, or do I need to use my allowance?And if I use my "ladies lunching" stash of cash... did I break the rules?


I say no since its not grocery money... but Troy says yes since its food.

Thoughts... input.... comments welcome.


If you like getting Free health, fitness, conditioning, strength, rehab, fat loss, and many other specific areas you need to go over to http://www.12daysoffitness.com/ and register so you can pick and choose your what free reports, downloads, videos, and other information you want for christmas at the http://www.12daysoffitness.com/


PS - Vote Yes


Troy M Anderson
Arizona Personal Trainer

Last week I wrapped up a month of free fitness classes.

I had 2 different sections of class

- Intermediate Class

and

- Beginner Class

I have quite a bit of diversity in both sections of class. People that range from early 20's to their 50's and all places in between. All working equally hard along side each other.

Here's a little story for you.

In the Monday Intermediate class, we were doing some squat thrust, a nice little bodyweight drill, and one of my old school female clients (actually she may well be my 1st client ever here in AZ) was smoking the this young gal that is like less than 1/2 her age.

Of course any good coach doesn't let this type of effort go unnoticed on both accounts

1. the old time client kicking butt

2. the young up and comer needing to kick it up a notch

Well, long story short the young up and comer didn't engage the brain before opening the mouth and with out getting vulgar here I will use some latin as the old timer did as she was having a good laugh that night.

She called me a: gluteus coitus

While shocking I didn't really think much of it and again as most coaches wouldn't, I didn't take it personal at all.

Then came my Tuesday workout, during my workout I got thinking I ought to come up with a special workout for the group for their last 'free' workout on Wednesday and to let them know that I hadn't forgotten Monday.

While I am not a big Crossfit guy I have stolen a page out their book because I know have a class workout with a female name.

So from now on out the following will now be refered to as: Cassidy

• Plank - 90 secondsWeighted Wall Sit - 90 seconds ( hold ing 12kg Kettlebell)




• Jumping Jacks 100




• Kettlebell 2-Hand Clean+Squat - 5x5 + Lo-Push hold descending Pyramid 15sec to 11 sec after each KB set




• 2-Hand KB Swing - 100




• ABC-U Circuit - 2 full circuits 20 sec per drill done non-stop - plank-push-up hold-mtn climber-squat thrust-push-up hold-plank




• Full Body Thruster x 15 + Squat Jump x 5 - 2 complete cycles




• Plank - 90 seconds




• Weighted Wall Sit - 90 seconds ( hold ing 12kg Kettlebell)
  

We fit in a couple minutes of water break but this session was completed in right around 30 minutes.

I have to give the young gal credit she sent me a text message a couple days later saying:

'I vote for classes to stay like Wednesday, Yay for soreness'

The moral of the story is this: there are three rules at Anderson Training Systems

1. I don't want to ever hear anyone say that words: 'I Can't'



2. Don't Say One thing and Do Another



3. Don't call me names or you will get workout named after you and blog entry written about you.


Enjoy

Troy M Anderson

Arizona Personal Trainer

More Information about 12 Days of Fitness

I have mentioned the 12 Days of Fitness project that I involved over

the last couple emails so I wanted to take a moment to share with you

a few more details about the: http://www.12daysoffitness.com/

The 12 Days of Fitness Project was started in 2007 by my friend and colleauge Dax Moy.

This year this true project of giving, will feature 250 of the world's top fitness professionals (personal trainers, nutritionist, therapist, and specialized experts from many different areas) coming together to give away health and fitness to over 500,000 people for Christmas.

This expected to be the biggest health and fitness giveaway in history with downloads of over 500,000 health and fitness gifts between 10-22 December.

Get Your 12 days of Fitness Here

The giveaways will included e-books, reports, videos, meal plans and other free gifts.


With the #1 intent of helping make 2009 a super successful year of health and fitness for all regardless of your interest there will be something for you:


busy mom's
elite athletes
bodybuilders
back pain sufferers.

And yes of course the I will be providing a brand new report and videos covering kettlebells and abs.

It's actually a pretty cool little report that I call Real World Abs

This report is going provide 3 specific programming sequences targeted at giving ready
for action abs.

The trainings sequences will be simple and easy to implement anywhere, anytime using just your body and a trusty kettlebell.

Along with Report and programming you will recieve the 3 sequences demonstrated in video.

These videos will be placed on private pages so that only those who download the pages will be able view these training sequence videos.

To make sure that you don't get too caught with all the holiday bussel be sure to get over to http://www.12daysoffitness.com/


Enjoy

Troy M Anderson
Personal Trainer AZ

Have We Failed At $70 per Month Yet?

So, our update... well, let's just say, $70 a month is TIGHT! I'm happy to report we're on track though. I made it to the Superstition Ranch Market on Saturday but have not yet made it to Fry's this week. We're getting low on eggs and Troy wants chicken so we'll see...

Here's the list from the market this week:

1.16 lbs Bananas

1 Hot House cucumber

1 pint Blackberries

1.79 lbs Granny Smith Apples

2.04 lb zuccini

1.22 tomatoes

.58 lb red onion

1 bunch kale

2 green peppers and 3 orange bell peppers

1 bunch green onion

1 16 oz package sliced mushrooms

1 pint cherry tomatoes

Total: $11.77

We still have 2 full bags of spinach from last week at Albies, 1.5 containers of cottage cheese, loads of beef to finish (of course) and some other misc veggies in the fridge.

Now, this week was a good one. Troy got some "goodies" from a good friend and client including a jar of his favorite salsa from Safeway and some fresh peppers. He also opted to buy a few specialty items out of his $20 allowance. Me? Well, I went out to lunch and paid for the Blockbuster movie on Saturday night.

Running total, hmmm, where do we stand? We have spent $27.18 of our $70 so far. Which leaves me with $42.82 in my little grocery change purse. I will likely head to Fry's using coupons and either my $5 off $20 or $6 off $30 Fresh & Easy coupons as well. I'll post later this week with that update.

One of the dishes this week was an egg bake. I used onion left over from last week, bacon from the freezer, 3/4 of a pound of cottage cheese and one dozen eggs plus green pepper and mushrooms to make a tasty egg bake on Sunday. I still have leftovers which I'm eating for breakfasts :)

If you are looking for a way to add some variety and creativity to your 'cleaning eating plan'.

When people get bored with what they are eating is it is an almost sure indicator that there healthy eating plan is about to fail.

If you starting to get bored with your eating plan you might want to check out the Elimination Diet Cookbook

Enjoy

Shelle Anderson, ATS CFO
Arizona Personal Trainer

The Hiearchy of Fat Loss Nutrition

This a Contrary Look at What Fat Loss Nutrition, based off of a discussion I had with a client at this morning's bootcamp.

If I would have had my audio recorder I would have recorded it, unfortunately I had my workout clothes on (no pockets)

Anyway, when most people tackle nutrition for fat loss/weight loss they go straight for calorie restriction that is actually the LAST nutritional aspect that should be adjusted.

The goals is always to EAT as MUCH as possible and still LOSE FAT!

So here is a simple hierarchy of how one should approach fat loss nutrition:

1. Quality of Content: Meaning that you should look to get all the crap comes in a box from coming into your body, i.e. food in boxes or bags OR food that contains content that come from boxes or bags.

A simple rule of thumb would that if it does NOT have a label it is probably good to eat, i.e. vegetables, fruits, eggs, lean meat protein, and some dairy.

2. Composition: You need to look at the ratio and relation of the food coming into the body most people are eating way too much carbohydrate and not nearly enough protein, when the come to meet with me initially.

Most of the carbohydrate can cleared up with the 'quality' adjustment.
For example, most women when they come in, are only eating 20-60 grams of protein, our initial goals is to get that number up to 100grams, and work from their.

By working on that we thus start to work the ratio of the carbohydrate, by simple transferring the the calories we used to consume as carbohydrate to protein, as they are an equal swap both have 4 calories per gram

If fat is for some reason high that that can be adjusted as well.

3. Calories: This is the last are to adjust. Reducing calories too early and by too much is the quickest way to a plateau there is.

Plus remember the #1 goal with fat loss nutrition: The goals is always to EAT as MUCH as possible and still LOSE FAT!

Plus calories literally = energy (no energy is not from a grande' starbuck's latte') at a point if you drop energy too low you workout INTENSITY will diminish signifcantly not a good situation at all.

Taking that in mind calorie restriction come last, and is a systematic adjust once we have run out of options with the exercise time allowance.

Upping exercise(interval or weight training preferrably) is the prefer way of creating caloric defeciet.

Calories are usualy only reduced by 200 per adjustment, at most.

To achieve most people's goals a deliberate calorie restriciton is rarely needed.

The most common class of individual that are/need to be exposed to calorie restriction are those under very tight schedule for acheivement aka actor, model, and fitness competitor types.

Hopefully this will shed some light on the proper process of fat loss nutrition and get those that have been misguided to move away from the failure paradigm of calorie restriction first.

Enjoy

Troy M Anderson
Arziona Personal Trainer

This Is What I Believe?

This little post was inspired by challenge from my friend and mentor Dax Moy.

The challenge is to share with you a little more about my personal and professional philosophy and principles so that you can have a little better understanding of Me and my business are all about.

So with out further waiting this is me:

All of the following statements will be precede by the term, ‘I believe’:

Ø There a lot of unhappy people. This is unfortunate because no matter what we think, do or who we are involved WE can always change it. WE really do get to make a lot of decisions, besides the being born and dying part.

Ø Health is not a sexy goal, and often it is very hard to define, but it is never more cherished than when it is gone no matter how brief the period. Regardless of what you train for health still deserves to be on your goals list, don’t give up on your health

Ø Being outdoors is good for the body and mind, regardless of the temperature or air quality

Ø I often times believe and care more about your fitness than you do, now I just need to help you care and believe too

Ø It’s good to be painted into a corner it brings out the passion, resolve, and action

Ø My best trait is also my worst, persistence. I might not be fast and I might not be the best but it will get done. Just ask my wife or dad.

Ø Getting physically stronger is a faster more powerful way build confidence and self-esteem than any self help book, program, or TV show

Ø ‘Picking up sticks’ in a forest no matter how much it sucks, is good for you and will teach you to do it right the first time

Ø If you really hurt fix it, find someone to fix it, or shut up cause it really doesn’t hurt that bad

Ø Exercise while always valuable, isn’t always chocolate cake and butterflies, sometimes it is sweat, cursing, and crying, and that is a good thing.

Ø Relax, don’t get to wrapped up in shit, honestly unless you die tonight it will be there in the morning, and even if you do it was probably just work anyway.

Ø Being physically competitive on a regularly basis regardless of your gender, is important because it gives you a marker to measure what you are REALLY made of against

Ø Scars and Broken Bones are cool because the make for good stories, and you can never have too many good stories. Plus they let you know you have really lived

Ø We all need more good friends you know the kind you call in an instant even though you hadn’t talked to them in 10yrs; and less hangers-on that are fake and full ‘oshit.

Ø That everyone should be exposed to at least 1hard ass coach, the kind that yells or screams at you but you would do anything for because you knew that if they stopped yelling it meant they stopped caring. I have had 4 of them, well really only 2 since drill sergeants really don’t count.

Ø Say what you mean or don’t say anything. Because there are still people that will take what you are saying at face value; and want to help. Don’t waste their time, they can never get that back.

Ø Flexibility and Mobility are both severely underrated and to get better at both you really don’t need to stretch, get a massage, do mobility drills, or use the foam roller. You just need to relax and breath.

Ø You are never too old to run or jump, sometimes it just takes a little longer to RE-learn how

Ø We all need to eat more vegetables. Mom said so, and if yours didn’t mine did.

Ø The Kettlebell while not the only tool is a very good tool that every fitness professional should have at least 1 of in their arsenal, even if it is ‘just in case’.

Ø It’s not too expensive to eat healthy and exercise, either you lack knowledge, haven’t given it a try or are just LAZY

Ø When people exercise together great things can happen, I haven’t figured this one out completely yet, it has something to do with the comraderier and peer pressure, but let me get back to you.

Ø Transition is everything, if you can transition successfully in all things in life you will be very successful, whether it is from one exercise program to another, from being on a diet to off diet, from maybe sedentary to active it doesn’t matter. On a bigger scale I am getting ready to transition to being a parent, and it’s scary but I have a plan that I will work with.

Ø You need to be a physical role model for you kids,(yeah I am going to find out about this) don’t get wrapped up in putting a roof over their heads, food on the table, and filling the college fund. Be physical show them ‘what mom/dad can do’, be their hero

Ø Fat loss should be practiced for short intense periods, then 'tranisition' and repeat if necessary.

Ø Fat loss nutrition while it take zero sweat and very little physical effort is the the hardest thing for most peopl to get right. It really adds up to the 3 simple things

1. Plan - what you want to eat and purchase it
2. Prep - what you are going to eat and make it quick easy to eat FAST
3. Don't - buy anything that comes in box - If you don't how to cook buy a book.

Ø There is no such thing as ‘non-goal oriented’ just those who are scared of saying what they want, going after it, and failing. At least if you write goals, go after them whole-heartedly and fail you will be better off than sitting on your ass.

Ø Walking doesn’t count as exercise unless you are over 65 or sick

Ø 'I Can't' is the the most negative phrase that I have ever heard and the most over-used . I hate it.

Ø Final One: ‘Once an Anderson Always and Anderson’ ask my wife


Enjoy

Troy M Anderson
Arziona Personal Trainer

Our $70 Grocery Month Challenge

Yes, we're crazy! $70 a month on groceries for 2 adults AND eat healthy? We're going to try. The dates of this craziness? Nov 15 - Dec 14th. And the game is on....

There are rules and some prefaces:

1. We have beef in our freezer from Troy's family ranch in WY that needs to be eaten. I also have a bit of frozen veggies in the fridge I got FREE last week at Albies and a stock pile of tuna fish.
2. We will not eat crap (ok, I'm pregnant so SOME crap?)... no hamburger helper, as little processed food as possible, etc.
3. I use coupons when I shop, even for healthier stuff and I'll show you how.
4. If we get to the end of the month and there is nothing in the house to eat... we will break the budget but attempt to get to the end of the month with as little overage as possible.
5. Both Troy and I get a $20 a week allowance which we are allowed to spend on any splurge. These can be books, magazines, snacks, eating lunch out, etc. This money is NOT counted in the $70 challenge as it is considered allowance in our budget.
6. I am going to attempt to budget it out to around $17.50 a week for groceries.

The challenge started this past Saturday, Nov 15th. Our fridge was basically bare which is unusual for us. I made the usual Saturday morning trip to the market (Superstition Ranch Market in Mesa) for fresh fruits and veggies. Then to Fry's to take advantage of the Buy 10, Get $5 instantly off your bill sale. Sunday I hit Albies for a short trip.









At the Market, I purchased:
1 head cauliflower
2 bunches Kale
2 Yellow Bell peppers
1 head iceberg lettuce
1.3 lb red onion
3 Green Bell peppers
3.37 lb red yams
1.25 lbs Barlett pears
Total: $10.55

Then it was off to Fry's. Now, Fry's is accepting competitors coupons AND Quadrupling coupons up to a value of $1 (so .25 coupons become $1.00, .33 become $1.00, etc). I went armed with my stack of coupons and my Fresh & Easy $5 off $20 coupon as well.

1 Crisco Oil (for baking this holiday season)
2 tubs Cottage Cheese
3 Dial Liquid soap (FREE with coupon)
1.75 lb Granny Smith Apples
2 Boxes Swiss Miss cocoa (yeah, ok, craving.... and FREE with coupon)
1 lb Land O Lakes Stick butter (baking this holiday season)
3 tubes of Colgate toothpaste (FREE with coupon)
2 Dozen Eggs
6 Johnson & Johnson Buddy Bars soap for kids (FREE with coupon)

Total spent at Fry's: $4.86 ($1.07 of that was tax, argh!)

Sunday was a quick Albies run: I got 3 FREE Betty Crocker Frosting (again for baking) and 3 bags FREE bagged Spinach and 1 bag FREE bagged Salad. My receipt total was $0.00. I LOVE THOSE!!!!

And so the week begins. Total spent so far $15.41. Yes, we're going to miss those "favorites". For Troy, it will be Chicken sausage for his eggs, for me it will be Nut Thins for my cottage cheese snacks. We'll keep you posted :)

PS - Clean eating is great but you need to know what to do with you groceries once you have them.

Around the ATS household we use the Elimination Diet Cookbook quite regularly. Click on the link to see what it is all about Elimination Diet Cookbook

Shelle R Anderson
ATS CFO

Arizona Personal Trainer

Gastric Bypass Tips for Fitness Success

Today I would like to share a couple nuggets I picked up from a discussion I had with a lady who had undergone gastric bipass surgery.

From this conversation I picked up a couple very interesting pieces of information:

1. After the surgery they directed to consume only protein shakes for some period of time; and while I am not sure of the amount of time I would assume that it is probably a month or so.

2. From the point they are start consume 'real' food again the are encouraged to consume their source of protein first, followed by vegetables, and then any other calorie bearing food.

So what does this information for the regular person just wanting to drop 5, 10, 0r 20lbs.

Here's what it says to me, the medical weight loss community beleives that protein is an extremely important food source as matter of fact I will go out on a limb and say that as it relates to calorie restriction and weight loss it is highly likely the most important nutrient.

Why else would it be the only macro- nutrient consumed; and proceed to become the #1 priority macro-nutrient.

While there may still be a few skeptics out there, I sure hope this little bit of information helps ad to the pile of proof that protein is a very important macro-nutrient.

The reason that I wanted to share this with you today is that protein is probably the most under-consumed food source, especially when it comes to the female demographic.

Most women that I consult with are taking in only 30-40% of the protein that should be consume; which has profound effect upon the fat loss results or lack there of.

My recommendation and that which my most successful female and male clients follow is to aim to eat 1 gram of protein per pound of bodyweight along with plenty of fruits and vegetables.

Hopefully this little tip from medical weight loss world can help you get some traction towards fat loss success.


Troy M Anderson

Tempe Fitness Boot Camp

What Gets You Out of Bed

In the business of fitness coaching PROGRESS is paramount to survival if you can’t definitively prove to clients that they are making progress by leaps and bounds, you’re dead.

Period.

And it can’t be skimpy progress like:

1lb per week
¼ inch here a ½ inch there
2% body fat in 12 weeks

Nope that won’t cut it

It needs to be

20lbs in 4 weeks
4% body fat in 6 weeks
4 inches off the waist in 4 weeks

And rightly so they are paying good money for those results and all things being equal a great exercise and nutrition program and an at least 90% compliance by the client; those type of results are completely achievable.

But what happens when, you’ve been exercising for 10, 20, even 30 years; then what?

When you have gotten to and kept ‘the perfect body’

When you have lifted the biggest weight possible

When you have trained for and competed in seemingly every obscure sport under the sun.

Then what?

What gets your butt out of bed, when your back is stiff, your ankles ache, and your body generally feels like someone has beaten it with a lead pipe.

Then what?

What happens when they quit complimenting you for ‘losing all that weight’, when you can’t get that ‘last 10’ stubborn pounds off; or your thighs or abs just won’t seem to ‘tone up’ not matter what you have tried.

Then what?

Let’s face it exercising for ‘health’ is plain boring no matter how you shake it.


Health is barely respectable enough to get most people to sniff their morning coffee; let alone get them to toil away day after day, week after week, month after month, year after year, in an effort to be, HEALTHIER.

It just doesn’t work, most will decide it’s not worth it and quit.

Your fitness program has to be something that ‘gets you out of bed’

Do you want to know what gets me out of bed?

I call it the 1-Rep Workout.

Nope it isn’t some miracle workout that is even shorter than the ‘8 minute Abs’, ’12 minute Arms’ or the 4 minute Total Body Workout (although there is a version of this that is very good).

Nope, none of that

It is simple really, after 16 yrs of consecutive training I still haven’t gotten the ‘perfect body’ although I am working on it and I still want to get a lot stronger; and I definitely still have a lot more sport to play.

Yet I have finely honed it down to what gets me ‘out of bed’ for my daily workouts, it is the chance of ‘1 good rep’

That’s all it takes for me to consider it a productive and successful workout.

This concept really hit me as I was working through what might be considered a mediocre training day last Friday.

Long story, short I was down to the last two reps of the workout, using the heaviest weight of the day for some barbell snatches and I was able to finish with 2 very good reps.

And that folks is what gets me out of bed to train no matter how bad I feel physically or mentally.

It is the chance for 1 good rep.

What is your ‘1 good rep’?

Enjoy



Troy M Anderson



Tempe Fitness Boot Camp

How Far Would You Walk for Desert

As you know I was just home a week or so ago and as most people do they tend to 'relax' their nutritional standards to some degree.

Well I was in one of my 'relaxed' modes as I was about to walk out to my parents freezer and get myself a serving of a frozen lemon desert that my mom makes, very tasty not great for the physique though.

I had to walk out of the house to the freezer in my dad's shop to get this desert.



Funny thing is even this short distance less than 20 yds round trip made me contemplate the value of going a getting that desert.

Of course I went anyway but I found it very interesting. That even that short distance was enough to make me pause and contemplate the value of getting that desert.

How does this apply to you and your results?

Simple, if you have 'deserts' in your home, i.e. cake, ice cream, cookies, etc.... make them difficult to get to. So you actually have to think about getting it; I would bet it will dramatically reduce you likelihood of going and getting it.

Especially if you are consciously working on fat loss goals:

Doing things like:


- putting ice cream in the freezer in your garage (actually you can probably put just about any
kind of sweet in the freezer)


- Not in the freezer how about a high shelf out of sight in the pantry


- Maybe in the back of the refrigerator again out of sight.

These are just a couple tactical places you can 'stash' things to keep yourself on the straight and narrow.

While ideally you shouldn't have this stuff in your home; there will be times that it is and this is one way to manage it without sabotaging yourself.

Enjoy



Troy M Anderson



Tempe Fitness Boot Camp

Laugh Out Loud Fitness

One my clients sent me a video link the other day showing author Jen Lancaster, and her quest to get in shape.

It's just so happens that my wife also reads this author’s books; as matter of fact she was reading one the other day; and was laughing so hard she was crying; and my wife isn't one to 'laugh out loud'.

The reason that this video and her books are so funny is because her trials and tribulations probably hit pretty close to home for many people.

In a sense she is ‘real’.

The main take home point is here that everyone struggles or has a bad day from time to time; it is those that stick with it the end up 'winning in the end'

Hopefully the video will at a minimum provide you some comic relief if you need it let; and to let you know that there are a lot of others out there working hard towards their fat loss goals.

Click Here to Watch the Funny Video





Enjoy!



Troy M Anderson



Tempe Fitness Boot Camp

How Jackalopes Are Stalling Your Results

For those of you who don't know what jackalope is bear with me and I will give you a link to go see, in a second.

First let me tell you what it is, a jackalope is a mythical creature that looks like a cross between a rabbit and a deer it was obviously conceived by some poor SOB who had a bit too much cabin fever one winter.

None the less this mythical creature is alive and well in many small little western tourist trap towns like Wall Drug, SD.

On my recent mini-working vacation I ran into jackalope and decided get my picture taken on it.

Just for sheer comic relief.

The only thing I could think of while sitting on that thing was,
‘man thousands of little bunnies must have given their lives to create this beast’.

Click Here to See a 'Real Live Jackalope'

What does a 'stupid' jackalope have to do with your fitness or fat loss success?

A lot more than you think, try as I might abolish all fitness myths they still exist.

I just ran into another the other day, let’s take a look and see if I can help you from being 'afflicted by jackalopes'

Myth #1 - 'I just want to maintain my results'

Response - No such thing you are either going forward or backward, this applies to any area of life not just fitness. Sure you may be able to maintain a 'particular body weight for a period'

This type of maintenance may well be the worst kind because it means that your 'regression' is unnoticeable on a daily or weekly basis and before you know it you’ll be left saying 'I don't know where this extra 20lbs came from'

Let me use another example that maintenance is a myth. If you park you vehicle in a parking lot and instead putting it park you leave it neutral what will happen?

It will generally slowly one direction or another.

In theory if we put the vehicle in neutral/maintenance it should stay put but it doesn't.



This doesn't mean that you are always going to be trying to achieve massive weight loss or fat loss goals; there are plenty of other relevant areas to work towards making progress with fat loss or fitness.

You Could Work on Simply Things:

• Getting More Sleep



• Doing Some Restorative Exercise



• Getting a Massage



• Eating More Vegetables



• Exercising an Extra day



• Doing some Strength Training
  
  What you can't do is jump on your jackalope and 'take a break' because the only direction that the jackalope will take you is back to where you started.
  
  Enjoy!

Troy M Anderson

Tempe Fitness Boot Camp

Want to vs Have to

Over years I have learned that there isn't a whole of difference between adults and children when it comes to mine line of work.

Generally, speaking with either group when it comes to structured exercise there is a whole lot of belly aching, complaining and overall whining about it.

A couple weeks a go I had quite the opposite experience, one of my clients brought her niece and nephew into the facility with her during a couple of her sessions; and instead of letting them just sit there to fidget and wait impatiently while their aunt trained.

I had them jump in the mix, they did some things that she was doing and a whole lot more, they are kids need a huge amount and variety of activities.

They used cones, rollers, bands, their bodies, medicine balls, steps, ab rollers, stability balls, and they even used some of the small kettlebells.

Long story short they had fun exercising.

So much fun in fact that the little girl, always insisted in doing 5 to 10 extra reps.

I have honestly never had anyone beg to do more work like this little girl. I guess I was spoiled for a day or two.

There are 3 take home points to this story thought:


- If you have or around kids let them get involved early it doesn’t take a lot of effort and it could really make a big difference in their life. Positive associations early on in lives definitely carry forward.

-Keep it fun, for kids it has to be fun, you don't have to have a ton of equipment to make it varied, fun, and interesting. The more enjoyable it the more they will want to participate


- Adults we all need to take a lesson from the young girl and relish in our 'get to' exercise; instead of taking the consummate 'have to' outlook, which can easily lead to 'don't want to' and ultimately 'I can't'.

If you achieve 'I can't' status you have probably developed some sort of serious degenerative disease, unfortunate but common in this obesity epidemic we are in.

So let's all get on the 'get to' band wagon

By the way, stop over and check out the cool homemade cards they sent me.

Click here to view the cards

they are in the photo slide show towards the middle of the page.


====================================

If you are anything like me you know you need to eat broccoli on a regular basis;
but some times it just get so damn boring so there become a need to re-invent how you eat it.

This is one I came up with the other day that is pretty damn tasty.

Here you go:
1 Cup Broccoli
3 oz Smoked Pork Chop
3 oz Cooked Chicken Sausage (any flavor)
1 Small Green Apple Medium Dice

- Non-stick spray a medium size frying pan

- Add All ingredients, you are mostly heating everything up. The only items cooking are the
apple and broccoli.

- Season dash of cinnamon, black pepper, and a little salt of if desired, the smoked pork chop and
sausage should have a fair amount of salt.


- Cook until apple is tender, and broccoli has cooked to produce a bright green color.

Serve and Enjoy


Troy M Anderson

Tempe Fitness Boot Camp

Client Success of 2nd Qtr 2008

Ok it's been awhile; as I have been a bit distracted by 2 1/2 major projects, a manual & DVD, another manual/book, plus a speaking engagement.

So much so that I have been very remiss in even getting over here to get some stuff posted.

Well I finally have gotten back on track and have 3 pretty exciting things to share with you:

1. Is the announcement of our ATS client success story for the 2nd Qtr of 2008.

Yeah pretty amazing we are already 1/2 way through the year, blows my mind.

Have you accomplished everything you wanted to get done?

Have you taken a look at those New Year's Resolutions and Goals you set in January.

Take a peak and see what you have gotten done.

The 2nd Qtr success story is a long time ATS client has really put her nose to the grind stone and gotten here head in the game, during this 2nd Qtr, so much so that she has has some really awesome results.

Watch and Listen to Her Story Below:






2. The Japanese Government is cracking down on companies and their over-weight employees click on the link below to check out the 3 minute video that will give you all the details.

Japanese Fat Control



3. Lastly, I have posted the final results from the 20lbs in 30days Beta test if you haven't been following this you should at least stop over and check out what the final tally was and too see 'what's next'.

Click here to View the Final Results: 20lbs in 30 Days


Enjoy!

Troy M Anderson

Women Fitness Boot Camp Tempe AZ

I Don't Want Thunder Thighs, or a Big Ass

I saw the craziest thing the other day, and if I would have had my phone with me I might have been tempted to take a photo.


I saw a lady at the grocery store her upper body was ripped, shredded, whatever you want to call it.


She had awesome definition in her arms and shoulders, a very angular clean jaw line, in top shape, fitness competitor type shape.


You could not help but notice that this gal had put in some serious work on her physique.

Then I walked around the corner of the vegetable platform, and much to my surprise the lady had the 'bottom half' of someone who weight 2x as much as her upper body would indicate.

My first though was how sad, and frustrating it must be for this lady, to be in such great shape up top but have a bottom 1/2 severely lagging.

Sad but there is answer and it's not what you think.


I will get to the solution to this lady's problem in a moment; but first let's address the real problem.

More women than I care to count have come to me carrying the myth of the title of this blog.

‘I Don't Want Thunder Thighs, or a Big Ass’

Generally my reply to this myth is, 'Neither do I'.

I am not sure exactly where this myth started, but boy is so deeply embedded in the female mindset that I am sure that it won't be absolved anytime soon.

Unfortunately, one of the ancillary results has been that, this myth has generated a terrible untruth that many women now believe or even worse have turned into a full blown phobia.

1. They are deathly afraid of doing any type of strength training with their legs; and they are convinced that any amount of strength training will result in them having a leg circumference equal to that of professional male body builder, who is eating 10,000 calories per day, taking in 2,000-4,000 mg of steroids per week, and on specific mass building routine.

I promise strength training your legs won’t make your legs look like this


I have found that giving examples is the quickest way to help people understand things.

I will give you an example of one of my female client's recent experiences of lifting heavy in reference to thigh and hip measurement.

This particular client has been deadlifting during the last 3 weeks of her training cycle:

The numbers:

Her deadlift training numbers have increased by a little approximately 20lbs.

Going from 135lbs to around 155lbs. (this a weight that many women would find 'heavy')

During that same 3 week period she has:

Reduced her thigh circumference by 2" each thigh

And reduced her hip/butt measurement by: 1 3/4"

The Truth:

If you read or speak with any of the cutting edge physique coaches, one of their primary cornerstones of any fat loss program is going to be:

lower repetition and high load resistance training exercise.

The plain and simple reason for this is that it forces the body to keep muscle, a very good thing since muscle = metabolism.

The proper methodology would be something to similar to the below. Which is the protocol for my, Big Iron Burn (BIB) Method


Big Iron
1-2 core multi-joint movements performed with heavier weight less reps

Burn
2-4 - Supportive movement performed in a rapid succession burn circuit for multiple cycles.

Paired with Smoke Session-Interval training

This is a rough outline of the programming protocol that I use 100% of my fat loss clients.



What light weight and high repetition lifting will ultimately result in:

The alternative is low weight high repetition training which will usually result in muscle wasting, decreased metabolism, and you walking around looking like you you have a bag full of chewed bubble gum on your legs.

We never wanted to look like this right?

Because all your muscle will be gone, and you be left with fat and skin, where muscle one used to be.

So hopefully this helps you see the picture a little more clearly and will allow you to accept and embrace that strength training your lower body is actually a very good thing.

No let's get out there and do some squats, deadlifts, and heavy lunges and cure that phobia.

So you can have legs that look like this

Enjoy!!

Troy M Anderson

Tempe Outdoor Fitness Boot Camp

I Promise it Won't Make You Fat:

Just when you start to sit back and think that all the old archaic myths, are startin’ to die off, they seem to spring back to life and surprise you.

This is one that I heard from a client the other day, as was told to her by a family member and a by a friend, all on the same day.

It goes something like this:

"Protein has too many calories"

or

"I don't want to bulk up"


or, lastly

"Protein powder will make me fat"


These three myths are generally used as objections to the guideline of consuming 1gram protein / 1 lb bodyweight

First let's took a look the calorie issue, a scoop of protein powder generally has between 80-120 calories per scoop.

Here are some food items that someone may likely be already eating that this could equate to calorically:

-1/2 of a banana
-1 slice of bread
-1 of those little 100 caloric snack packs
-1/2 of a 20 ounce bottle of regular soda

As you can see the bang for the buck as far as quality nutrients are concerned is by far and away on the side of that 1 little scoop of protein.

(While we are on the topic protein a preferable, the source of protein powder is one of the many versions of whey or casseinate protein powders available. They are simply of higher quality, generally taste better, and are more usable by the body than the soy versions)

On last 'food for thought' moment with this first statement, carbohydrate and protein carry the exact same calorie amount per gram.

Next, let's take a look at the myth of protein causing one to become bulky. Let’s look at if from a couple different angles.

First let's define 'bulk' I think we can safely define bulk as taking up more space or becoming 'larger' by volume.

It is also accurate to say that fat takes up a lot more space than lean muscle tissue.

Thus the fastest way to gain 'bulk' would be to stop/reduce exercising and increase/or even maintain nutritional intake. If you take a look around you'll see that most Americans have a pretty good handle on the 'bulking' aspect, we're not so good at the lean muscle part.

There is no relevancy of protein to 'bulking'

While it is true the protein is critical for maintain and building lean muscle; which is exactly what we hope will happen, because muscle is metabolism.

If your thought process is that you will through the simple act of consuming protein gain mounds and mounds of muscle miraculously, you have sorely misled.

Either that or I need to find some of that 'miracle protein powder', I wouldn't mind not having to do any work and have muscle appear on my body through the simple act of drink protein powder.

If you are a woman who is 30, 40, or even 50 yrs old, you have nothing to worry about.

Packing on the muscle, and turning in Arnold Schwarzenegger’s twin sister is not likely to happen, if it was there would be plenty of 25yr old testosterone soaked males that would be loving life as an Arnold look-alike.

The short story is: if putting on heaps of muscle were that easy a lot more males would have some.

The real hang up most individuals have with all this is that they are being asked to significantly change one of their most closely held, highly engrained habits of being emotionally and physically attached to carbohydrate.

They are being asked to perform a caloric swap between carbohydrate and protein in order to get their protein intake up to appropriate levels, many people especially women may need to up their protein intake 50%-200% depending on their current status.

What does this look like by the numbers - take a 160lb women (which just happens to be about the weight of the average American women.)

She is likely only taking in 40-80 grams of protein per day not good.

She needs to be in the 160 gram range.

What does this look like, well let me give you a couple instances of what this might look like in the real world.
(these are only example to show you what this might look like a daily scale.)

It could be 8 scoops of protein powder containing 20grams of protein per scoop.

Or

It could be 4- 4 ounce chicken breast (about the size of your out stretched hand per day.
Or a variety of other animal source lean proteins.)

The goal of this article was to crush one of the long held myths in fitness and to shed some light on how truly valuable protein is in the quest for leanness.

If you work on breaking some of your old habits and work on getting your protein content right. A new leaner body will thank you.

Enjoy

Troy M Anderson

Tempe Fitness Boot Camp

Snake Oil vs Fish Oil

I like cowboy movies, and one of my all time favorite cowboy movies, is The Outlaw Josey Wales.

In the movie Josey is trying escape from his pursuers when he all the sudden finds himself being harangued by a classic snake oil salesman.

What was Josey's solution, spit a big wad of tobacco juice right on the lapel of the shiny white suit of that no good son of a gun.

Well sometimes I wish I could use the same kind of solution that Josey did when I am confronted with the modern day snake oil salesman.

The modern day snake oil salesman that I run into most is involved in the health and fitness supplement industry.

Saling everything from cure all cleanses to 'magic' juices, and all things in between.

Unfortunately, many people purchase these products expecting it to be some sort of miracle cure that will end all their ills.

Unfortunately, most of these products fall well short of the claim. Due to one simple fact they are not a high quality product.

On the other hand the 1 and only supplement that I consistently recommend to 99.9% of my clients, is a far cry from snake oil, and that is fish oil.

This is a product that you almost can’t take too much of; and while it is always best consume the best quality products possible, when it comes to fish oil I take the stance of any type is better than none.

If you choose to go for low price you can almost be assured that you will get what you pay for.

Many times meaning that you will end having to deal with a fishy after taste for a few hours.

Benefits the laundry list of benefits is endless but just in case you are feeling skeptical let me list off a few of the high lights:

Ø Improved cardiovascular health
Ø Improved circulatory function
Ø Improved immune function
Ø Enhanced nerve and brain function
Ø Joint health
Ø Increased glucose metabolism and insulin action
Ø Reduce soreness from physical stress
Ø Proper hormone function
Ø Lower triglycerides and LDL (bad cholesterol)
Ø Reduce bodyfat
Ø Improve physical and sporting performance

Personally I take 8-12 capsules per day.

However I better and more impactful story than that: After 8 months of trying I finally convinced my dad to take some fish oil, he has a chronic back issue, and is far from a picture of health.

That being said within two days of starting to take 4 capsules per, day he noticed that his back felt significantly better. To the degree that he has become a raving fan of the fish oil.

Just wait till I get him up to proper dosage, I can only hope that he keeps taking this small action of health.

I know I am going to do my part and keep sending him product.

So beware of the snake oil

And

Instead opt for some high quality fish oil. I think that you will be pleasantly surprised.

To Watch Learn more about fish oil and 19 other critical factors necessary for improving your health and fitness: Sign up for my 1 Step at a Time Fitness Success course at:

http://www.atscoaching.com/

Enjoy

Troy M Anderson

Tempe Fitness Boot Camp

What's Your Comfort Food

Have you ever had that feeling?

You know the one where it feels like someone/something
just ripped out your stomach and heart.

Spit on them and then proceeded to tap dance them to a pulp.

Yeah, that feeling usually reserved for love struck teenagers.

Well I had it happen to me yesterday. I won't bore you with the details so I will give you a quick run down.

A project that I had put in a good bit of work on got absolutely gutted,from toe to top, and then some.

Some of this 'gutting' was absolutely deserved on my part.

However that did little to squell the shaking, loss of appetite and inability to focus that I was under going,as I was sat there listening real time.


Honestly, for a couple moments I began to seriously question my worth as a professional.


I would have to rate yesterday in top 3 for absolute worst days I have had as professional.


As numerous thoughts began to flash through my head at warp speed.

- Should I go buy some sort chocolate chip cookie and sooth myself.

NO

-Should I go by a nice cold green tea, and kick my adrenline levels even higher then watch/feel them divebomb back to sub-earth.

NO

There was really one thing I could do

-Go Train

Funny thing is I really didn't want to train.

When I got to back to the facility I really felt like
just lying on the floor and staring at the ceiling.

Which I did for a couple minutes

but...

Then I dragged my sorry ass up off the floor
started and warming-up and got into my session.

By the time the session was done 90 minute later
I had worked up a good sweat, had had an above average lift,
mentally I was still a little bit of a mess(still am today actually),
and something else started to take hold.


I call it the: Go 'F' Yourself Attitude, this is the attitude just a little beyond the, Can Do Attitude.


You know the one when people tell you, your stuff sucks or that you'll never be able to do something.

Yeah that attitude.

The one focused in on destroying the hurt.

The one that rings in your ears and gets you out of bed everyday.

That one.

I can still hear it 24 hours later, and if I ever forget it
I can go pull it up off the internet.


There are two morales that I hope you picked out already, just in case you didn't here you go:

1. Food or drink are NOT making it any better. Comfort food is BS and it sucks. Get your butt in the gym instead and don't let your stressor hold you back.

2. The go 'F Yourself Attitude' is very powerful if you channel it and if you let it work for you.


Thanks for the gutting


Let's not end the day on a bad note check out the inspirational video. Best Youtube video I have watched in a long time.







Troy M Anderson

Tempe Fitness Boot Camp

Is It OK to be Competitive??

'I am not competitive'

I hear this so much it makes me want to puke.

For the most part I don't hold the people verbalizing this too blame they are merely reacting to what has been drummed into them over and over again by various societal forces.

The part of this that I find so irritating is that is basically cutting the legs out from under anyone who is really shooting for success.

Because that ‘little voice’ is always there in the in the back of their mind saying:

‘you aren't competitive’

‘ you don't want to be competitive that's not what good boys/girls do’


This really sucks, no matter how hard someone may try, that little voice is always there sabotaging them.

Being competitive has far greater implications than fat loss and physical training.

Let me illustrate by telling a personal story, I grew up on a farm and on farms there are trees, and some times trees have branches that fall to the ground.

It just so happens when you grow up on 1500 acre farm there are lot of damn tress and hence a lot damn dead branches on the ground.

Well my dad used to think it was a good idea that me and my sister go out and pile up these branches that have fallen to the ground, and boy did I hate this task.

Even at 9 or 10 years old I was fully aware that this was an absolutely asinine and never ending job.

Kinda like digging a hole in the sand, it's just impossible to get ahead.

However, there is a take home lesson so pay attention.

I remember on multiple occasions usually after we had just completed a shoddy job of 'picking up sticks' my dad would come out to inspect and usually commence to give his 'talk' about trying to be the best and the fastest at whatever you do.

Well this sounds stupid to a 10 yr old being told to pick up sticks in what seemed to be a never ending sea of sticks.

But 20 some years later those lessons of trying to be the very best at whatever I have on my plate, have served me very well.

Funny thing is I am not sure if Dad intended for it to turn out this way or not.

None the less it worked.

So Thanks dad.

Hopefully that little illustration has set the stage for how being competitive serves us in our attempts for MAJOR accomplishments in health and fitness.

I have two clients that swear that 'they are not competitive' interestingly enough they are both women, in which case I do believe that their perspective has been shaped by the society we live in.

Funny thing is, one of them gives me direct feedback that she is direct competition with younger people at her job who are trying to beat her out for a desirable position.

Sure sounds like being competitive to me.

The other lady is would appear seemingly non-competitive, except for the fact she talks trash when she gets into competitive environment.

It is very intriguing to hear one type of verbal statement and then to see or hear activity that is directly counter to that statement.

I have to believe that many people have or had someone else place a glass ceiling over their head when it comes to being competitive in an activity of a physical nature.

All you really need to know is that it is OK to take out a 15lb sledge hammer and absolutely annihilate that glass ceiling.

If you don't the only thing that is will be stalled is your PROGRESS.

My final lessons in this long winded blog is:

In order to be the BEST at ANYTHING you have to be competitive, brutally competitive in fact.

and...

There is nothing wrong with being the BEST.

GO FOR IT!!



Enjoy!



Troy M Anderson



Tempe Fitness Boot Camp

Home Gyms - What Why When

A couple weeks ago I had one of my client's sons come out and do some work at my house.

Part of the work for that day entailed tidying up my garage which also happens to double as my home gym.

Yeah the whole thing my wife, she kind of has this gym equipment fetish.

Anyway, we got the place cleaned up and I didn’t think anything of it.

The young man evidently did.

Since he proceeded to tell his mother and the rest of his family about this home gym, so much so that they eventually had to tell him to, shut up.

I hadn't really thought a whole lot about it but I really do have a pretty sweet set up, and all of it was purchased on the cheap.

To go along with her equipment fetish my wife is a bargain shopper too.

So check out the video below to get a sneak peak of what my home gym looks like.




By the way probably the most important factor of any home gym is:

YOU HAVE USE IT!!

Enjoy

Troy M Anderson

Tempe Women's Fitness Boot Camp

How I Saved a Little Girl's Life

I thought I would share a little story with you today about how simple it is to change one's perspective on an activity in a very short period of time.

This is a story about how one little girl's perspective of fitness changed in a matter of minutes.

A few weeks back my dragged my wife out to the local high school track early one sunday morning to shoot some video for a project that I am working on.

Generally the track is pretty quite but we had gotten off to a late start so it was a little busier than usual at the track.

In particular there was a young family mom and dad probably in their mid-30's with to young girls probably 7 and 10.

It was obivous that mom was really trying to get a workout in and dad was just trying to do a little something while keeping a close eye on the kids.

It wasn't too long before the youngest girl started carrying on how she was bored and she didn't 'want' to run.

As they faded away from us on another lap around the track I could tell that this was only going to get worse.

Sure enough as they came back around the track, there were tears and a near full on temper tantrum.

My wife taking pity on the poor parents and wanting to lend them a hand, had noticed the girls eye balling her pink kettlebell and was going to take it over and let them play with, but I told that might not be so wise and a little heavy for them.

So I reached in my bag and pulled out a reaction ball that I had with me and my wife approached the young girls and started to play with them.

With a look of relief mom and dad both continued on there workout.

This little play session last another 10 minutes or so with the young girls squealing with joy.

I finished my workout and it was time to go home and my wife was wrapping up her 'play' session when the young girl proclaimed 'let's go run' to which the old sister replied with an astonished tone 'she wants to go run' and off they went.

But not before I told my wife to give them the $3 reaction ball.

I figured if I could have any a small impact like that at an early age it might just be worth.

As we packed up our gear and headed toward the truck we could hear the little girls running up to their parent telling them

'Look, they gave it to us'.

Kind of makes you feel good and hopeful.

That little girl turned from anti-fitness to wanting to go run in a matter of 10 minutes.

Why?

Because she started having fun, she was exposed to a new challenge and it inspired her to do more.

All of that is a snapshot of exactly what happens to most adults they, paint themselves into a corner with boring old mundane exercise, get on the treadmill, go through the machine circuit, how freaking boring.

There are a lot of different ways to exercise out there don't paint yourself in corner.

Changing up your routine, it's one of the quickest ways to insure that you:

Get off the couch

and

Back to making progress towards your goals

Troy M Anderson

Tempe Fitness Boot Camp

What's Most Disgusting Thing on the Planet

I am going to both show and tell you exactly what it is; but first you are going to have to listen to a quick story.

As business owner, I spend an awful lot of time going to Staples to pick up printing or miscellaneous offices supplies.

In the same complex as the Staples that I frequently go to is a McDonalds and one day a week or so ago I was cruising into Staples at about 7:30 I had my path blocked by all the cars piled up in the McDonald's drive thru it was amazing and disgusting really.

So a few days later I am on my way to Staples again and the same exact thing happen.

So the crusade started to share this phenomena with you.

Maybe I am living in a 'healthy little glass bubble' but I was appalled by this type of activity; so much so that I started plotting to get one of these 'gut growing lines' on video for you to check out.

I had to be a little sneaky about it but it was worth it to be able to share this with you.




I only wish I could have figured out a way to get some of the people driving the cars on camera, as there would be no doubt they would be better served by some other sort of nutrition.

To one up that as I was about to start my filming there was nearly a crash in the parking lot because a couple cars were trying to make a move towards the front of the line.

Seriously

I know you are expecting me to say eat a healthy breakfast have a protein shake or something like that.

All of which is fine.

However, my recommendation is fry yourself a pound of bacon and eat, it will honestly be healthier and probably have less calories than some of that crap they are dishing up at McD's.

If that was too disgusting



or



too close to the target for any of you I am sorry; but I had to make a point.

America is growing fatter by the drive through and it has to STOP!

Enjoy!



Troy M Anderson



Tempe Fitness Boot Camp

You Don't Have to Earn Fitness Success the Hard Way

I seem to have to learn a lot of lessons the hard way.

Simple stuff like saying, "Yes Dear" to my wife when we are having an "adult discussion", I guess I just can't grasp those two simple little words.

Maybe you are like me

or

Maybe Not

Either way stick around for a little bit longer because I want to share a critical lesson with you that could make a difference in your fat loss and fitness program.

The lesson that I want to share is one that I learned AGAIN the other day.

This was an activity that I had experienced before more than handful of times in the past and evidently I needed to experience it one more time before it finally sunk in.

What is this lesson?

When you are pursuing serious fitness and fat loss results, it is a given that you will be consuming more than your fair share of protein shakes.

Normally I mix my shakes in 32 ounce Lexan Nalgene Bottle, with 3 scoops of protein, 2 tbsp flax meal, 1 scoop of greens powder, and about 24oz of water.

Works like a charm every time and it truly makes for a substantial shake that will give you top quality nutrients.

Well the other day all my nalgene bottles were dirty so I decide to make my shake in one the 'shaker cups' that you might find in nutritional stores.

Plane and simple, shaker cups SUX!

I ended up not being able to get enough water in the cup, which result in me having to consume a mud like substance that was partially mixed and partially dry powder, that all seemed to clogging up the top of my shaker cup.

Needless to say I was more than a little irritated; as soon as this happened to me I realize exactly why it was that I never use shaker cups.

Because they don't work.

So if you want a quick, easy, and clean way to consume your protein shakes.

Get yourself a couple of the lexan or poly-carbonate 32 oz bottles like the wide mouth nalgene bottles.

Trust me the simple investment will save you a lot time, frustration, and messes.

By the way if you want to really want make sure your protein shakes mix well, mix them with room temperature water.

It will virtually guarantee that the mix up perfectly every time.

Enjoy!

Troy M Anderson

Tempe Fitness Boot Camp

I Am Pissed Off

It's the Saturday afternoon before Easter and I am pissed off.

I should be happy but I am pissed off.

You see I have been dealing with a setback for 4 wks and if I were to give you an honest assessment it will probably take at least another 4 wks minimum, before I can completely rid myself of IT!

It all started 4 weeks ago when I took a thigh/knee to the side of the neck while playing Australian Rules Football(aka footy), this produced a massive 'stinger' for lay people that is a pinched nerve that runs from your spine clear down you arm.

Let me put it this way, it is NOT fun.

Especially since it was on the first play of the game; however I decided to keep playing.

Stupid and Foolhardy or NOT?

NOT, in my opinion.

Here's why:

1. There was a high probability that I wasn't going to make worse, very important.

2. I was already laying plans to when I was going to have a Chiropractic appointment Monday.

Why is this important because, I was ACTIVELY involved in taking action on the TREATMENT of my injury.

Here we sit 4 wks later and the injury was about 90% better.

That was until about 2 hours ago when I took another knee to the head, and re-injured the same pinched nerve.

Good news it not nearly as bad as the first one.

Bad news it just sucks to be injured, period.

I don't tell you this story have you feel sorry for me.

I am telling you it to illustrate the point that we all have setbacks; it's what we do when they happen this is important.

Here's my tally:

- 7 Chirpractic Appointments

- 3 Massages

Far a grand total of $400 out of pocket cash.

So far.

I am guessing by the time it is all said and done I will be on the hook for around $700.

Why?

I am sure that is the question, some of you are wondering.

Why wouldn't I just hang it up, or at least tone my level of played down after being injured for what looks to be 2 months and costing myself nearly a $1,000 in treatment.

Simple.

I love to play.

and

I have learned from it.

1. Learned how to do my kettlebell swing more efficiently, because the injury is giving me feedback when I am doing them wrong.

2. As I sit here typing this I have figured how I am going to change my style of play, and still maintain the competitive tone I love.

So as I sit here still slightly pissed off my question to you is:

What are you willing to do to overcome your setback.

- will you spend a 100, 200, 300 cash on your treatment

- will you make time in your schedule to get treatment

- will you eat healthfully to aid your recovery

- will you ice multiple times each day to help the healing process

- will you find new and different ways to exercise to continue making progress

- what are you willing to do

Because it is not if, it is when, you hit a setback.

Will you persevere and continue you forward with you pursuit of your goal.

or

Will you bail out and quit?

The choice is yours.


Troy M Anderson

Tempe, AZ Fitness Boot Camp