Horses, Bicycles, and Fat Loss

Quote of the Day: Since When is the Truth Unspeakable?

I said the in response to something my mother-in-law
said yesterday, not sure if it is original but at least
it sounded good.

By the way you could be in for some more
mother-in-law inspired quotes since she’ll be staying at
my home for at least another week or so
=================================

When it comes to a lot of things in life people tend to
follow the swing pendulum too much.

What I am trying to say is that people over-react
way too much.

Here’s a good example:

Say after you morning workout you head to your
local breakfast hang out with some friends
and for some unknown reason you order the biscuits
and gravy with a stack of syrup slathered pancakes.

Only after awaking from you insulin induced coma
do you realize your really screwed up; actually more
to the point you might have just eaten your whole days
worth of calories.

So instead doing the logical thing and getting right back
on plan with a healthy snack or lunch depending on how
long your coma lasted.

You tell yourself ‘screw it I already messed up today
I might as well go for it’

Next thing you know you are at the Pizza Hut buffet
elbow deep in ‘pie’. Then on the way home you have
a ‘oh what the hell moment’ and stop off and pick up a
½ gallon of your favorite ice cream.

Long story short not a pretty picture, the sad part is that
these types of actions and subsequent attitude
can and will lead to the complete derailing of many
fat loss plans.

The same thing can happen with exercise, you lay out
the ultimate fat loss workout, plan have it ino your schedule
you are going to hit it hard, lean abs, hot arms, here you come
4 days into it a real ‘shit storm’ hits either at home or work
it doesn’t matter.

You miss a workout

Then the next day you playing catch up all day and dragging
butt because of stress, lack of sleep, or both and damn if you
don’t miss another workout.

Next thing you know is you scrap the entire plan on
go back to your old habits of 3 sets of chest and tri’s and
finished with a 20 minute plod on the treadmill.


You screwed up sure we all do it. It happens, and
it’s not worth beating yourself into a pulp over

Here’s what you must do, get your ass back on
the horse/bike NOW!

If it’s nutrition do it the next meal not tomorrow not
the next day.

If it’s the workout do it the next day no matter what or
even doing something short and intense this is why I love
the kettlebells. You can always knock off something,
and it is productive for your goals not just some
treadmill plodding.

The point is you have to expect adversity and attack it
don’t let it shove you into playing the ‘I’ll do it tomorrow
game’
==========================================
Wanted to give you one little nugget about the Exercise
Contest today, one of my Frustrated to Fit Class participants
Kim proudly announced to me today that she had increased
her push-ups by 70% in a week’s time, and these weren’t
some sissy ass sag back hunched shoulder push-ups, they
were solid as I have seen her form.

You better get on your push-ups training if you are going
to be competing my Exercise Contest in May


Are You Ready to Get Back on Your Nutrtition Horse

Troy M Anderson
Arizona Personal Trainer

Army Fatness

Quote of the Day: If you can learn to juggle FIRE, the process of "going through hell" isn't nearly as bad

What does is it take to get into the military?

Evidently 47,447 individuals don’t a have a clue
as that is how many people were turned away
from the army last year because they were:

Too Damn Fat and Out of Shape!

I am very thankful that our army turned that
many people away from service and that there
are other patriotic and fit individuals willing
to sign up.

If they can’t get themselves together how
in the world are they going to be able to
serve the country.

I am a little surprised that it was a full 20%

Having been there done that and gotten the
PT badge I understand how truly challenging
taking a PT can be, that being said.

I also know that when I was going through
basic training I saw some very overweight
and de-conditioned people actually passed
the PT test.

Seeing all of the information about the army
turning away potential soldiers because
of their fitness was kind of ironic since
just last week I announced my version of the
the PT test.

The Exercise Contest.

I am back this week to share a little
with you a little video about how to perform
one of the events in the Exercise Contest
and give you a training challenge for the
week.

The instructional video below will show
you how to do Javorek Sit-ups which will
be one of the events for the Exercise Contest



This Week's Challenge:

3 complete Alternating 1 minute Rounds

Push-ups
and
Javorek Situps

Count reps and tally total reps for both
exercises

Take a 1 minute rest interval in between
each completed round


Finish with 90seconds worth of planks
(go here if you don’t know what a plank is it

is the first drill in the sequence)

If you take on this challenge please
post a comment on the bottom of this
blog post or send me an e-mail with
your accomplishment.

Enjoy your challenge.



Need a Nutrition Plan? Start with Something
Simple


Troy M Anderson

Arizona Personal Trainer

7lbs of Running

Shelle and I went to the movies
last week for the first time in like
2 years not sure why it has been
so long but since the baby is coming
we decided to get out and do it.

Anyway we wanted to go see the
new Clint Eastwood movie Gran
Torino (man I love Clint) anyway
it was all sold out so we decided to
see the other movie that Shelle wanted
to see.

The new Will Smith movie 7lbs

Anyway without spoiling the movie
there was a really good lesson in it
I wanted to share with you today

You see Smith's character is interacting
with a young lady that has a heart condition,
in which case she is left waiting to be put on the
donor list.

Long story short she can't do much of anything
physical without becoming whoozy and fainting.
She can't even enjoy her passion of creating
vintage style greeting cards because it is too
strenuous.

All of which would be a really bummer if you
ask me. Which gets me to the point about fitness

Smith and this gal are sitting out in this
meadow enjoying a wonderful Northern California
afternoon and she says to him, "I want to feel what it
is like to run again"

Now let that sink in for a second

She wanted to run.

This is a stark cry from what I hear from
many that interact with, consult, and coach.

It is usually something like:

-- I don't run

-- I can't run

-- I am not a runner

-- I don't like to run

even

-- I won't run

I think it is kind of funny that people that are
perfectly capable of something and won't or don't
do it; yet those that are unable long for and wish
that they could.

Now do I think that running is the end all
be all, as far as fitness is concerned. I do
however believe that barring any kind of major
orthopedic ailment we should all be able to
run at least 1 mile non-stop.

I believe it so much in fact that it is one of the
six principles that I base all my fitness programming
off of.

Bi-pedal locomotion is critical

Do I think you need to move at lightening speed
nope; but you should be able to move faster than
a walk which is generally 3.5-4 miles per hour.

I strongly believe this and it is the reason that I host events like
my ATS Annual PT Contest and why I do things
like forced exercise.


I guess it comes down to: you really don't miss
it until it is gone.

So let's leave the:

-- Can'ts

-- Won'ts

and

-- Don'ts

Behind and start using terms like:

-- I will give it a try

-- I will do my best

-- I think can


Running really isn't all that bad if you just relax
use a little bit of good form and enjoy the 'run'

As with all things, practice will make it better, easier, and
more comfortable.

Give a little 1 mile run a shot this week and see
how you feel


Learn How to Fast with Eat Stop Eat


Watch this Video about the Obesity Tax Coming to NY




Troy M Anderson
Arizona Personal Trainer

Are you Coachable

Are you coachable?

No most of you will blurt out something like:

'Of Course'

'Heck Yeah'

or even just plain 'ol

'YES!'

But think about it for a second
are you really?

How do you know if you are coachable?

One good way to tell is have you ever been
coached, in athletics, business, or some other
skill development area?

No completing that season of T-ball where
you had be dragged by your parents kicking
and screaming every to every game, doesn't count.

We are talking about something where you made
a decision, signed-up and put your money down
and went through a coaching program.

Let gets something straight real quick
a coach really has one role and my favorite
way to define that role is from my buddy Dax Moy


A coach is: someone who helps you win

I will give you a personal example I am a little
over 9 months into business mentorship program
in which, I made a decision, signed-up
and put my money down

Why, it has help me 'win' in
2008/2009 more so than ever before.

Because I made a decision which is some times
good enough but then I took the next step and put
10k down. I did make a mistake here just
as my wife, but that's for another time.

You see there are NO:

Kindas

Maybes

Half-ways

with being coachable you are either
coachable or you are NOT coachable.

There are plenty of examples of the uncoachable
as well.

Someone who is in the sports new regularly is:

Terrell Owens

I have played with more than my fair share of them too
the uncoachable are an absolute cancer to sports team
I have been through this process on the same team with
the same 'cancer' twice. Yeah somebody made a bad
decision to let them back.

What makes someone uncoachable

Selfish
Non-compliant
Disruptive
Won't listen
Doesn't follow guidance

Why?

Two real simple reasons people are uncoachable

1. That individual has not bought into the program/coaching 100%

2. Fear the individual is either afraid to commit are they are afraid
give up 'control'

This is were it gets relevant to you and me, as adults we have been sold and
bought into the mindset, that 'no one is the boss of me'

How does the 'uncoachable' mindset trickle over into the fitness and
fat loss world how about these simple thoughts:

I am a 'big boy/girl' and no one can tell me

-- When or what to eat
-- When or How much I should sleep
-- What or how hard to exercise

Just imagine what kind of negative impact this could have
on one's results

Just a few things to think about when you hire a coach
of any kind; but especially a fitness coach.

You really don't want to hire a coach that you consider
your:

--pawn
--employee
--exercise watcher/rep counter

You should be hiring a coach to give the hard
answers that know one else will give and to help you
overcome obstacles with those hard answers.

Here's a Cool video you are going to want to watch
pay close attention to the last line it's what being able to
be coached is all about





Free Fat Loss Nutrition Plan Here



Enjoy





Troy M Anderons


Arizona Personal Trainer

Win A Fat Loss Contest

Being a life long athlete, I have always been a huge
fan of the physical contest.

Until recently though I didn't realize how powerful the concept
of contest really is especially in fitness.

Sure those just starting out and dipping their toes into
the water of health, fitness, and fat loss game. They may be
a little hesitant to jump into a contest.

Even though there are a lot of scary and intimidating thoughts
and physical challenges, required when taking on a contest
it is really for someone just the 'beginner' need to get them
moving successfully forward

Signing up for a contest can provide 2 very powerful and crucial parts of success.

1. It gives you something to truly train for sure, fat loss is great but is
is sometime very abstract and it can even begin to wear on the mind.
Plus if you have picked the right challenge it should be synergistic with
your fat loss goals.

2. As my buddy Dan John always says, 'Sign-up!', this truly putting yourself
on the line. No more hiding in the shadows. No more saying I will start next week.
It's kind of put or shut up time when you sign up for contest, do what you say.

The alternative is to go cowering home knowing you didn't even try or possibly worse that your
attempt was well short of YOUR best effort.

Put simply signing up for a contest is very raw and real you are putting yourself out there.

Many of my colleagues run great fat loss/transformation contest Craig Ballantyne and Holly Rigsby both run very successful transformation programs, and they both give away really cool prizes.

They are powerful, the entrants really seem to love these contest and beyond that
they inspire each other on to some stellar results.

Well it got me to thinking that I should run a contest or two in 2009; so I would like to
tell you a little bit about my first contest today.

The first contest is going to be the:

ATS Annual Arm Forces Appreciation PT Test Challenge

As a former service member the PT test holds a love hate place
for me; however the greatest thing about a PT test is that they
are pretty darn good test of physical fitness.

and Oh by the way it's also awful hard to be lugging aroung any
extra weight and do well on a PT test, so yeah fat loss is covered
too.

So here are the details:

The contest will be held on a Sunday in May, which is Armed Forces Appreciation Month

There will be 4 Levels of competition:

Open Male

Open Female

Airborne Challenge

Ranger Challenge

The competition is open to all, whether you are a active ATS coaching
client or not.

The contest is open to any age group as the Army PT standard works
on a sliding scale so that even those who are 62+ can have a grade and
compete on a even scale.

All 4 levels of the competition will be all be competing at the same
evens except for those doing the Ranger Challenge they will be required to
do a longer run and an additional event.

The Events are:

Push-ups - 2 minute duration

Javorek Sit-ups - 2 minutes duration (this is not a traditional movement
I have actually changed it for reason I will explain later)

2 mile Run - for best time

Now for the good stuff I have not finalized the prizes but this who will be
getting the prize

1st
2nd
3rd

Place winners in each category will receive an award I haven't finalized these but
I have some cool stuff in mind that I will be announcing later.

There will need to be a minimum of 6 entrants per category

Lastly, there will be an entry fee of $25 per person this will be payable
**Sign-up for the Contest Here**

or

If you would like to compete with a 'battle buddy' sign up with you
so you can motivate each other during training there you will be
able to register here for a 20% discount

All active ATS Clients click here to for you special registration discount.

I will be posting more details on event performance protocols, grading,
awards, etc... along with some training videos during the weeks leading up
to the contest.

Hope you are looking forward to this contest as much as I am.

Want to Get Some Motivation to Exercise Click Here

Enjoy

Troy M Anderson

Arizona Personal Trainer

Forced Fat Loss

Exercise is an integral part of the formula that provides the solution to most of our fat loss desires.

But for what ever reason most people have at best a brief history with exercise, less than 1 year of consistent exercise.

At worst some down right despise it for whatever reason:

- They had an 'old school' PE teacher
- They failed at sports
- They always had trouble 'breathing' when exercising
- They were awkward or uncoordinated
- They had an 'embarrassing' moment while exercising
- Or they always just got picked last

Regardless we all KNOW exercise is something that we should be doing.

Even though it isn't something that most actually DO

I wanted to share a simple tactic that I thought of awhile back and shot a quick video.

This tactic will guarantee that you at least get off your hind end and move a little bit



More than likely you will get in a good workout

One of my personal goals is to run a sub 20:00 3 mile run, well I am not a big fan of running that many circles around a track or running a big single loop on the street.

So in the video you below you will get a chance to see how my tactic of 'forced exercise' worked for me.



This tactic can be applied to other situation than just a running goal so think outside the box how this might apply to you.

Enjoy

Take all the 'Thinking' Out of Your Weight Loss Nutrition**Click here for a Simple Program**

Arizona Personal Trainer

Troy M Anderson

Going to the Gym Doesn't Count

One of the questions I get from my clients and consultation that I do around this time of the year is: "Man I bet business is really busy right now" the short answer to that question is 'No'

So if my business isn't directly impacted by all these brand new resolutions then where are all these people going.

They have to be going somewhere right?

Sure, they are going to 'give it a try' at the commercial gyms and diet centers that are all around the country.

This brings me to what I really want to talk about today:

Gym Workouts
Going to the Gym
Hitting the Gym

Over the past few months it has come to my attention that when most people go to the gym:

The Worse case scenario is: there really isn't a whole lot getting done


and


The Best case scenario is: they are there doing the same thing that they have always done which is just another way of not getting much done.

The typical scenario I hear about and see goes something like this:


1. Get to the gym get on the treadmill and plod along at a very slight pace

2. Get off treadmill walk around trying to decide what else you might do. Decide that the free weight area is too busy, even though there are only 3 teenage boys in there doing bicep curls

3. Dabble around on couple of the shiny machines that you think you remember you how to use from your orientation for a couple sets using horrendous technique and a weight that only your 85yr old mother could be proud of.

4. Get on the recumbent bike to 'cool down' and head home

Guess what I am trying to say is that it completely alludes me why it is that so many flock to the gym especially during this time of year.

I understand that this is the #1 perceived place where exercise should occur.

I get that



But why pay the price of time and money, for such a paltry results.

How do I know that time is being wasted and progress isn't being made



Because sometimes some of these regular 'gym goers' end up in my facility and performing some of even the most basic skills that are requisite for my clients are very challenging.

Drills like planks, push-ups, lunges, squats and presses.

This why so many highly focused yet very short workout programs give people results that they have never dreamed of with their current workout.

It is exactly why 30 even 15 minute workout can be effective.



30 minute workouts like my fat loss classes get more people a greater result in less time than a gym workout would ever dream of.

Regardless of whether you would ever train with a fitness coach.



Why would one want to continue to waste so much time & money.

When you could simply:


--Walk or even Run Outdoors
--Do some push-ups, squats, lunges, and planks

--No equipment needed

--No time or money wasted

--And no guilt for not using you membership

Want to really get into it buy a pair of 10,20 or even 30lb dumbbells for like $10-30 and try some exercises from this month's Men's or Women's Health Magazine

Like I told my mother-in law last night, who lives in cold snowy Wisconsin, and can't got outside during this time of year and is contemplating buying a treadmill and an elliptical.




I said why not just walk up and down the flight of stairs that she has inside her home. Sure that might get a little monotonous but hey isn't that the same thing you do on the treadmill or elliptical.




Want spice it up thrown in some bodyweight calisthenics at the top and bottom.

The point I am trying to make you really don't need a gym membership to get 'in shape' you don't really need a coach either.

However what you do need is a plan which is exactly what you should get from your coach.

So save yourself some time, money, and frustration, and just train out at home it will work.

In the past I have given Walking the label of 'Non-Exercise' from this point forward



'Gym Workouts' Don't Count.

**Want a Fast Action Goalsetting Program? Get Your Magic 100 Program Here**




Arizona Fat Loss Class



Troy M Anderson

The Simplest Fat Loss Nutrition Plan Ever

Nutrition it is the biggest sticking point for manypeople too many actually.

--Get your Free Nutrition download here--

Too much conflicting information

--Read the labels
--No Fat
--No Carbs
--Protein Shakes Only
--Don't eat this
--Only eat that

The trouble is all this lead to paralysis by analysis, fearand ultimately leave many people walking around unsatisfied and frustrated because that are lugging around weight that they want to get rid of.

Well this has led to the adoption of an official ATS nutrition, I believe in this plan 100% why because in 2008 alone it was responsible for helping my clients lose over 75lbs.

As a matter of fact from this stage forwardevery single new ATS client will taken on this plan for their first 30 days.

It is a simple and sustainable plan that could go on indefinitely, which is why it's name is kind of misleading it is called the elimination diet and you can get your copy here


Why is the program simple and sustainable:

1. You don't have to count a single calorie, you just eat free from the list of wholesome nutritious foods

2. You don't have to read a single label because none of the food you will be cooking and eating will have a label. Periphery of the store only.

3. You will get rid of all the bad stuff that has been entering your body for all these your, they will be heading out with bath water so to speak.

This will definitely help with your fitness 'goalsolutions' and it is highly likely that you will start to get some of the best sleep of your life

Sounds like a pretty good deal right

Let me give you a couple more insider tips to take your results to the next level.

1. Read the Free Report, many people seem to skim over some very important details be sure to read and not skim , you maybe even need to read it twice.

Even if you do it won't take long because it is a short but powerful report

2. I know that once you make up your mind to take the elimination diet challenge. You will want to be as compliant; because this is the only way that you can guarantee your best results.

Which is exactly what we want for you .

So lets make it as easy as possible

Zero confusion

No Second guessing

Like I said before no calorie counting or label reading.

If you take this one simple step all you have to do is

shop

prepare

and eat.

Getting the Elimination Diet Cookbook, with over 200 recipes you won't get bored, you won't have to think at all it will just be :

--pick a recipe
--get ingredient
and
--eat


I can't make fat loss any easier than that for you.

If fat loss or 'getting in shape' are your top priority in 2009 you may want to think about this simple solution that I have just layed out for you.

If you choose to take the ATS Elimination Diet challenge we'll be checking in with you in 30 days and beyond to see how much weight that you have lost.

Last year I had 2 clients lose 25lbs just using this simple plan. Just imagine what getting rid of 25lbs would feel like to you.

Enjoy

Troy M Anderson
Arizona Personal Trainer