A few weeks ago one of my clients comes to me
and says I want to get in better shape.
Right the word ‘want’ always raises ‘red flags’
for me.
Anyway I listen as they proceed to tell
me
‘I really want to get fit, but I don’t
want exercise to run my life’
After scratching my head for a few
seconds I had a couple follow up
question for them.
Is exercise good for you?
Yes
No
Do you feel like you need to exercise
more in order to get in the shape you want?
Yes
No
99.9% of the time the answers those 2
questions is, Yes.
So the follow-up is why not exercise more?
Because they are clinging to this big fat
excuse sandwich of a statement:
‘I really want to get fit, but I don’t
want exercise to run my life’
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There are 3 areas we always need to
remember when taking a look
at this problem.
#1 What specifically do you want and, NO
--- lose weight
--- feel better
--- get healthier
--- not feel old
These are NOT specific they are canned BS
‘right’ answers. That no one really gives
hoot about.
The type of answer that needs to be is:
I a ready to drop the 20lbs of fat from my
belly/butt,etc.., so I don’t feel like a
slob, don't have achy joints, so that I feel
and move more like I am 33 than 53 and
I am willing to do what ever it takes to make
that happen by 1 June 2009
Now that is a ‘specific want’
#2 My colleague Gregg Swanson has 5 simple questions
that he asks all clients before they work with him; they are
simple questions and really have only 1 answer.
Here’s Question #1
1. I am ready to do whatever it takes to reach my goals? Yes No
Think about that for a second, say it out loud, even write it down
on paper.
So what’s your answer?
#3 Ok, most people need to add more exercise
to their routine.
But how much to add and how to add it are
the 2 biggest questions.
Well let’s breakout the calculators and do some quick
math.
We all have 168 hours in the week available
We have 2 guaranteed time usages:
Minus work 9hrs x 5 days = 45 hrs (most work more than this)
Minus sleep 8hrs x 7 days = 56hrs (most sleep less than this)
These 2 even out in the end which leaves us with 67 hrs or 9.6 hrs per day
on avg that we can commit to ‘doing whatever it takes’.
So you have some family time excellent, some commute time,
you shop for food, house/yard work, and you have a hobby.
Let’s say you commit equally to these 5 activities of 8 hours
each that 40 hrs and we are left with 27 hours.
Where does the rest of that time go?
I beg to bet that a very large chunk of that 27 hrs
goes toward TV watching
How much time do you need to be fit?
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Well it’s quite simple because it has been researched;
and someone who is consider fit exercises 5 hrs per week.
So where does that leave us, we need approximately 1/5
of the total 27 hr left to achieve ‘fitness’
‘doing whatever it takes’ doesn’t seem so bad when
you break it down that way.
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Subtract the exercise time and you'll still have
22 hours almost a whole day to do
with whatever you want.
Get a Fat Loss Nutritin Program Designed
by a Woman For Women
Troy M Anderson
Personal Trainer, AZ
Sunday, March 8, 2009
Fat Loss Food Shockers
So the other day I showed you the Top 10 Worst Fat Loss Meals
Now I am going to show a few of the so-called healthy shockers
that were on the rest of the list.
Would like to do Your Fat Loss Workouts Out Home--Click Herefor Your Free Demo
Would like to do Your Fat Loss Workouts Out Home--Click Herefor Your Free Demo
Now I am going to show a few of the so-called healthy shockers
that were on the rest of the list.
Would like to do Your Fat Loss Workouts Out Home--Click Herefor Your Free Demo
Would like to do Your Fat Loss Workouts Out Home--Click Herefor Your Free Demo
Remember I also told you that I was going to do a comparison
remember on the ‘bad food’ eating plan you get to consume 3,170
calories per spread over the course of 1.43 meals per day
remember on the ‘bad food’ eating plan you get to consume 3,170
calories per spread over the course of 1.43 meals per day
**Click on Picture for a better View*
Well I took the same number and I wanted to show what you could
get for your 3,170 calories if you just cleaned up your eating just
a little bit this isn’t even close to optimal fat loss eating. I still
even put in a fast food sandwich.
get for your 3,170 calories if you just cleaned up your eating just
a little bit this isn’t even close to optimal fat loss eating. I still
even put in a fast food sandwich.
What with this simple profile you get a lot more bang for you buck, you should get
at least 4-6 meals out of that.
So you can see that meal weight loss nutrition doesn’t have to
be restrictive at all and to be honest if you currently lean more towards
the 1.43 meals plan; you would likely experience some pretty significant
results just by making the simple switch to better quality.
at least 4-6 meals out of that.
So you can see that meal weight loss nutrition doesn’t have to
be restrictive at all and to be honest if you currently lean more towards
the 1.43 meals plan; you would likely experience some pretty significant
results just by making the simple switch to better quality.
Troy M Anderson
Top 10 Worst Fat Loss Foods
Today I want to keep it simple and share with you part of the list of
20 worst meals you could eat.
What follows are the top ten worst meals you could possibly eat; and the
sad thing is that the majority are probably pretty commonly consumed
Click Here if You would like to Attend a Live ATS Fat Loss Workout
If you take a quick peak at the nutritional number even
the most novice can figured out 2 things very quickly:
1. Most of these meals account for at least 75% of the total
caloric intake most women and men should be taking.
2. These are fairly common meals for most people,
it is not surprising 65% of Americans are over weight.
Let’s a do a little quick math here:
If you are eating ‘normally’ not even trying to get in
4-6 meals per day but just eat 3 meals per day.
You eat 21 times per week so these 10 meals would
represent less than 50% of the meals
of someone who has an ‘average’ feeding frequency.
Now let’s take a look at the caloric volume of these 10 meals
1,540 + 1,600 + 1,820 + 2,040 + 2,100 + 2,310 +
2,430 + 2,740 + 2,710 + 2,900
The Grand total is 22,190 calories in just 10 meals
If we divide that by the 7 days in the week it would average
out to a daily caloric intake of 3,170 calories per day.
Remember those 10 meals equate to only eating
1.43 meals per day.
This makes it pretty easy to see how someone
might say well I am only eating 1 meal per day and
still gaining fat.
You also have to wonder what is happening in the
other 11 meals or even the liquid calories?
10.Worst Breakfast Bob Evans Caramel Banana Pecan Cream Stacked and Stuffed Hotcakes
1,540 calories 77 g fat (9 g trans fat) 198 g carbs(109 g sugar)
9.Worst Dessert Chili's Chocolate Chip Paradise Pie with Vanilla Ice Cream
1,600 calories 78 g fat 215 g carbs
8.Worst Chinese Entree P.F. Chang's Pork Lo Mein
1,820 calories 127 g fat 95 g carbs
7.Worst Chicken Entree Chili's Honey Chipotle Crispers with Chipotle Sauce
2,040 calories 99 g fat 240 g carbs
6.Worst Fish Entree On the Border Dos XX Fish Tacos with Rice and Beans
2,100 calories 130 g fat 169 g carbs4,750 mg sodium
5.Worst Pizza Uno Chicago Grill Chicago Classic Deep Dish Pizza
2,310 calories162 g fat 123 g carbs4,470 mg sodium
Click Here if You would like to Attend a Live ATS Fat Loss Workout
4.Worst Pasta Macaroni Grill Spaghetti and Meatballs with Meat Sauce
2,430 calories128 g fat 207 g carbs5,290 mg sodium
3.Worst Nachos On the Border Stacked Border Nachos
2,740 calories 166 g fat 191 g carbs5,280 mg sodium
2.Worst Starter Chili's Awesome Blossom
2,710 calories 203 g fat 194 g carbs6,360 mg sodium
2,900 calories 182 g fat 240 g carbs
If you take a little closer look at things you’ll see that every
single meal above is made outside of the home.
This is exactly why one of the categories that my clients track
on their ATS Recovery Matrix are Meals At home
If you think that you would have to starve yourself if you didn’t eat out;
I am going to give you direct comparison between 'typical ' and healthy eating
later this week. I think you'll be quite shocked because I am even going
to throw some fast food into my 'healthy' plan
Follow a simple and Easy Calorie Restriction Plan
Troy M Anderson
Arizona Personal Trainer
20 worst meals you could eat.
What follows are the top ten worst meals you could possibly eat; and the
sad thing is that the majority are probably pretty commonly consumed
Click Here if You would like to Attend a Live ATS Fat Loss Workout
If you take a quick peak at the nutritional number even
the most novice can figured out 2 things very quickly:
1. Most of these meals account for at least 75% of the total
caloric intake most women and men should be taking.
2. These are fairly common meals for most people,
it is not surprising 65% of Americans are over weight.
Let’s a do a little quick math here:
If you are eating ‘normally’ not even trying to get in
4-6 meals per day but just eat 3 meals per day.
You eat 21 times per week so these 10 meals would
represent less than 50% of the meals
of someone who has an ‘average’ feeding frequency.
Now let’s take a look at the caloric volume of these 10 meals
1,540 + 1,600 + 1,820 + 2,040 + 2,100 + 2,310 +
2,430 + 2,740 + 2,710 + 2,900
The Grand total is 22,190 calories in just 10 meals
If we divide that by the 7 days in the week it would average
out to a daily caloric intake of 3,170 calories per day.
Remember those 10 meals equate to only eating
1.43 meals per day.
This makes it pretty easy to see how someone
might say well I am only eating 1 meal per day and
still gaining fat.
You also have to wonder what is happening in the
other 11 meals or even the liquid calories?
10.Worst Breakfast Bob Evans Caramel Banana Pecan Cream Stacked and Stuffed Hotcakes
1,540 calories 77 g fat (9 g trans fat) 198 g carbs(109 g sugar)
9.Worst Dessert Chili's Chocolate Chip Paradise Pie with Vanilla Ice Cream
1,600 calories 78 g fat 215 g carbs
8.Worst Chinese Entree P.F. Chang's Pork Lo Mein
1,820 calories 127 g fat 95 g carbs
7.Worst Chicken Entree Chili's Honey Chipotle Crispers with Chipotle Sauce
2,040 calories 99 g fat 240 g carbs
6.Worst Fish Entree On the Border Dos XX Fish Tacos with Rice and Beans
2,100 calories 130 g fat 169 g carbs4,750 mg sodium
5.Worst Pizza Uno Chicago Grill Chicago Classic Deep Dish Pizza
2,310 calories162 g fat 123 g carbs4,470 mg sodium
Click Here if You would like to Attend a Live ATS Fat Loss Workout
4.Worst Pasta Macaroni Grill Spaghetti and Meatballs with Meat Sauce
2,430 calories128 g fat 207 g carbs5,290 mg sodium
3.Worst Nachos On the Border Stacked Border Nachos
2,740 calories 166 g fat 191 g carbs5,280 mg sodium
2.Worst Starter Chili's Awesome Blossom
2,710 calories 203 g fat 194 g carbs6,360 mg sodium
2,900 calories 182 g fat 240 g carbs
If you take a little closer look at things you’ll see that every
single meal above is made outside of the home.
This is exactly why one of the categories that my clients track
on their ATS Recovery Matrix are Meals At home
If you think that you would have to starve yourself if you didn’t eat out;
I am going to give you direct comparison between 'typical ' and healthy eating
later this week. I think you'll be quite shocked because I am even going
to throw some fast food into my 'healthy' plan
Follow a simple and Easy Calorie Restriction Plan
Troy M Anderson
Arizona Personal Trainer
Tuesday, March 3, 2009
What’s Your Problem, Stress or Crisis
Quote of the Day: two kinds of pain. Pain of discipline and pain of regret. Either you discipline yourself and train for victory, or you will live with the pain of regret.
Economic crap is all around us people are
losing money, losing jobs, and generally living in fear.
People are waiting for the other foot to drop,
running around like chickens with their heads cut off.
There are a lot of people and companies looking for help.
Looking for
--stimulus packages
--handouts
--mortgage money
--bailouts
etc..
All in the name of keeping the lifestyle they have; and not 'going under'
What does all this have to do with fitness, STRESS!
All stress has the potential to produce a BENEFIT especially in exercise that is why good programming will consistently and systematically expose the trainee to new and different stress.
While stress can be detrimental it is only so when we can not recover from it.
Meaning we:
--exercise too much without getting enough sleep = equals an over stressed body
or
--'take our work' home and dwell on it and not get enough sleep = over stress mind and body. Doubly bad.
It's all lack of recovery and that is bad.
Unfortunately most people derive their stress from the later not the former.
When it comes to stress there are two clear defining factors
--Time Management -- most people suck at this, even better most people don't even attempt it.
--There is a difference between crisis and stress--
stress is a result of lack or poor time management = lagging project at work or home
crisis - an acute unexpected adverse environment in which we are forced to become reactive = being lost in the woods, having your home catch fire.
So if you find yourself being 'stressed out' here are some tips to help you 'de-stress'
1. Remember that you live in the greatest country in the world and that with a little personal accountability by each and everyone of us it will be ok.
What can you do, remember the JFK speech?
2. If you think you are stressed take a moment and think about what it must be like to be president Obama, operating in arguably one of the most difficult economic situation in the country's history.
None of us have anything on him.
3. Set yourself a time log to get things done and try to stick to it
4. As the old pastor for our college football team used to say, 'don't sweat the small stuff because it is all small stuff' I usually live by the terms especially when it comes to work it will always be there tomorrow and if you don't get it done today they aren't going to fire you.
That is if you are good at what you do.
5. Healthy eating is paramount to stress management poor, fast food and reactive nutrition will make your stress and stress hormone roller coaster rival anything that they have at Disneyworld.
Not fun, eat some veggies, drink water, have some lean protein. and fruit
6. Meditative movement/exercise if you truly have too much stress, going in and lifting super heavy or blowing it out with super hard workout is likely a bad idea.
What you should look towards are things Qi Gong, Tai Chi, Yoga, simple body weight movement. It really comes down to moving and deep breathing. All which is made even better if you can get outdoors
Those are my top 6 stress management tips for making your life stress proof.
Remember what most of have is stress not crisis, own it, management it, move forward.
The Year is almost 1/4 GONE how many goals have you
achieved? Get you Copy of the prolific goal getting
system **Here**
Troy M Anderson
Arizona Personal Trainer
Economic crap is all around us people are
losing money, losing jobs, and generally living in fear.
People are waiting for the other foot to drop,
running around like chickens with their heads cut off.
There are a lot of people and companies looking for help.
Looking for
--stimulus packages
--handouts
--mortgage money
--bailouts
etc..
All in the name of keeping the lifestyle they have; and not 'going under'
What does all this have to do with fitness, STRESS!
All stress has the potential to produce a BENEFIT especially in exercise that is why good programming will consistently and systematically expose the trainee to new and different stress.
While stress can be detrimental it is only so when we can not recover from it.
Meaning we:
--exercise too much without getting enough sleep = equals an over stressed body
or
--'take our work' home and dwell on it and not get enough sleep = over stress mind and body. Doubly bad.
It's all lack of recovery and that is bad.
Unfortunately most people derive their stress from the later not the former.
When it comes to stress there are two clear defining factors
--Time Management -- most people suck at this, even better most people don't even attempt it.
--There is a difference between crisis and stress--
stress is a result of lack or poor time management = lagging project at work or home
crisis - an acute unexpected adverse environment in which we are forced to become reactive = being lost in the woods, having your home catch fire.
So if you find yourself being 'stressed out' here are some tips to help you 'de-stress'
1. Remember that you live in the greatest country in the world and that with a little personal accountability by each and everyone of us it will be ok.
What can you do, remember the JFK speech?
2. If you think you are stressed take a moment and think about what it must be like to be president Obama, operating in arguably one of the most difficult economic situation in the country's history.
None of us have anything on him.
3. Set yourself a time log to get things done and try to stick to it
4. As the old pastor for our college football team used to say, 'don't sweat the small stuff because it is all small stuff' I usually live by the terms especially when it comes to work it will always be there tomorrow and if you don't get it done today they aren't going to fire you.
That is if you are good at what you do.
5. Healthy eating is paramount to stress management poor, fast food and reactive nutrition will make your stress and stress hormone roller coaster rival anything that they have at Disneyworld.
Not fun, eat some veggies, drink water, have some lean protein. and fruit
6. Meditative movement/exercise if you truly have too much stress, going in and lifting super heavy or blowing it out with super hard workout is likely a bad idea.
What you should look towards are things Qi Gong, Tai Chi, Yoga, simple body weight movement. It really comes down to moving and deep breathing. All which is made even better if you can get outdoors
Those are my top 6 stress management tips for making your life stress proof.
Remember what most of have is stress not crisis, own it, management it, move forward.
The Year is almost 1/4 GONE how many goals have you
achieved? Get you Copy of the prolific goal getting
system **Here**
Troy M Anderson
Arizona Personal Trainer
It's Go Time
I called up one of my clients the
other day and asked her if she had any good
blog topics as I had run short of things to talk
about.
I know it’s hard to imagine but it happens sometimes.
Anyway she gave me a motto that she sometimes uses:
'Just put on Your Shoes and Go!'
This really great especially since so many people drag their feet getting started with their fitness plan.
They are always waiting:
--Until after the holidays
--Until after their birthday
--Until after their company goes home
--Until after their vacation
--Until after their anniversary
Seriously, enough with the excuses
'Just put on Your Shoes and Go!'
The other people that need to take up this motto
are those that like to do research they want to know
and have everything just right the 'perfect plan' you know.
Sorry to burst your bubble, there is no perfect plan
My friend Dax likes to say
'no plan/program survives contact with the enemy'
What's happening to you is a little something
we like to call 'paralysis by analysis' and while
you are more knowledgeable than the fat turd of
a couch potato, your actions are the same.
You need to shut off your 'inner chatter box' and
'Just put on Your Shoes and Go!'
So if you can right now go to your bedroom
put on your workout clothes, shoes, and do something anything.
--Do some planks
--Do some lunges
--Do some squats
--Do some push-ups
--Do some jumps
--Go for a run
If you can't go right NOW make commitment to
yourself that no matter what you will do something TODAY!
--You can't be too tired
--You can't be too stressed
--You can't be too hungry
--Your favorite TV show can wait
Most of the time when I get a chance to do
my 100 reps of Kettlebell exercise, that I do
each and everyday.
I don't always 'feel like it' but
I do it even if it 9pm at night.
Because it is for me; because it is important too me.
In 56 days of doing this I have missed 1 day because
I forgot about it, I made it up double the next day and
kept moving.
So today know matter who you are or what your
level of fitness is get yourself up and
'Just put on Your Shoes and Go!'
Today You Can Get a Free Copy of the same
plan that result in a140lbs of Fat Loss
**Click Here**
Troy M Anderson
Arizona Personal Trainer
other day and asked her if she had any good
blog topics as I had run short of things to talk
about.
I know it’s hard to imagine but it happens sometimes.
Anyway she gave me a motto that she sometimes uses:
'Just put on Your Shoes and Go!'
This really great especially since so many people drag their feet getting started with their fitness plan.
They are always waiting:
--Until after the holidays
--Until after their birthday
--Until after their company goes home
--Until after their vacation
--Until after their anniversary
Seriously, enough with the excuses
'Just put on Your Shoes and Go!'
The other people that need to take up this motto
are those that like to do research they want to know
and have everything just right the 'perfect plan' you know.
Sorry to burst your bubble, there is no perfect plan
My friend Dax likes to say
'no plan/program survives contact with the enemy'
What's happening to you is a little something
we like to call 'paralysis by analysis' and while
you are more knowledgeable than the fat turd of
a couch potato, your actions are the same.
You need to shut off your 'inner chatter box' and
'Just put on Your Shoes and Go!'
So if you can right now go to your bedroom
put on your workout clothes, shoes, and do something anything.
--Do some planks
--Do some lunges
--Do some squats
--Do some push-ups
--Do some jumps
--Go for a run
If you can't go right NOW make commitment to
yourself that no matter what you will do something TODAY!
--You can't be too tired
--You can't be too stressed
--You can't be too hungry
--Your favorite TV show can wait
Most of the time when I get a chance to do
my 100 reps of Kettlebell exercise, that I do
each and everyday.
I don't always 'feel like it' but
I do it even if it 9pm at night.
Because it is for me; because it is important too me.
In 56 days of doing this I have missed 1 day because
I forgot about it, I made it up double the next day and
kept moving.
So today know matter who you are or what your
level of fitness is get yourself up and
'Just put on Your Shoes and Go!'
Today You Can Get a Free Copy of the same
plan that result in a140lbs of Fat Loss
**Click Here**
Troy M Anderson
Arizona Personal Trainer
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