Women's Long Term Weight Loss Created with Fitness and Nutrition Coaching Blog

Fast Nutrition Tips from Personal Trainer AZ

2009-07-01T10:09:00.000-07:00

Free Boot Camp Test Drive AZ

Troy M Anderson
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#1 Reason Weight Loss Program Fail

2009-06-24T09:51:00.000-07:00

Dave Tate who I follow over at Twitter
posted this today and I felt it was
worth a share.

I hear way too many people complaining,
giving justification, and rationalization
on why they 'can't' do something.

It makes my ears hurt.

So I am hoping that this short
bit of text and video will help
at least 1 person take action
in a good direction TODAY!

If you it ends up that you are
that person, Please leave a
comment below and let me know
it was helpful.

Troy M Anderson
2 Weeks for Free Exercise Classes
Arizona Boot Camps

After reading the Text Below click on the Link

Why Am I doing this?
Does it help me get to my goal?

Is it fun?
If there isn’t a good reason, then just cross it off of your to-do list.

Goal setting: it is much more important to do the right things adequately than it is to do thing right. Also, don’t do the wrong things beautifully.
Remember the 80/20 rule and ruthlessly shove the 80% of the things that don’t matter, off of your to-do list.

Inspiration is Important“If you can dream it, you can do it!” ~Walt Disney.

Entire original Disneyland was completed from first shovel dig to first paid admission was completed in 366 days!

Read the
Entire Paragraph

Why Don't Women Cook Anymore: How to Lose Weight and Avoid Damaging You Metabloism

2009-06-11T11:17:00.001-07:00

Just some quick thoughts on why women don't cook
anymore and the slippery slope it has created for
all of society and specifically the metabolisms
and fat loss success potential for American women

Enjoy

Troy M Anderson
Cancel Your Gym Membership and Exercise at Home
Arizona's #1 Women's Fitness Training Program

Don't Fall for Kirstie Alley's Weight Loss Scam

2009-06-10T06:15:00.000-07:00

Just a quick discussion about celebrity weight loss and weight
gain. Sure they go through ups and downs it just get a little
dicey when the pitch you a product that is going to be the
solution.

When the R-E-A-L solution is YOU!

Watch the video below don't let Kirstie Alley trick with
her money grab antics of selling something that "will
really work this time"

Troy M Anderson

Adventure Boot Camp on Ssteroids
Top Personal Training in AZ

Empty Calories and Weight Loss Suckers

2009-06-04T10:09:00.000-07:00

Just a quick one today.

A couple observation had about
being over-weight in America
that I noticed when I stopped
into the gas station on the
way to boot camp

Plus, a quick tip to all those
that feel like they got 'duped'
into purchasing $50 bottles of
'magic grape juice'

Get over it Sucker!

Top Arizona Boot Camp
Troy M Anderson Personal Trainer A

How to Do the Perfect Push-up for Your Home Workout

2009-05-27T09:44:00.000-07:00

Last week I was watching a little ESPN in between
sessions and I saw footage of the Dallas Cowboys

Specifically their recievers, they had done something
pretty cool and powerful for accountability; but in
the long run they screwed it up.

You see for every dropped ball that they had; they were
responsible for 25 push-ups.

This a perfect set-up and desirable or undesirable
activity and a consequence.

They unfortunately screwed it all up because
their push-up form was horrible my 4 month old daught could
do push-ups better than that.

What they did is ignored the detail(s) and in
doing so they turned something cool into something
worthless.

If you are doing push-ups or any other type of
workout program in the gym or out home.

Pay attention to the details and try to get
better with your form each and every week.

Troy M Anderson
Tempe Boot Camps AZ
Personal Training Arizona Results Guaranteed

Tasty Low Carb Weight Loss Desert

2009-05-19T10:36:00.000-07:00

So I was in mad scientist mode in my kitchen
last weekend and here's is what I came up with

The reason I was there was to try to come up
with a low carb bread/cracker/wafer like food
that my wife could use for here 'beloved' BLT
sandwich

Since she is starting a transformatino contest
this week bread will be a strict no, no in our
household.

Lose Weight at Boot Camp AZ
Women Only Workout with Personal Trainer AZ

Troy M Anderson

Who Put the Glass Ceiling on Your Weight Loss

2009-05-14T08:41:00.001-07:00

Just a couple quick bits today
a wrap on the commentary on
Biggest Loser.

Insight into our boot camp
discussion about goals achievement
and procrastination this morning

You might Want to Check out Eat Stop Eat
a super simple weight loss protocol that
works. I know because I use it.

Enjoy
Troy M Anderson Personal Trainer AZ
Lose Weight and Workout at home

2 Weight Loss Tips from the Biggest Loser

2009-05-13T10:40:00.000-07:00

Ok I am testing doing a video blog
today

Please leave a comment
below and let me know if you
prefer this over a written blog

If you would like to Take the 'Brakes Off' and kick your
goal achievement into high gear

Take a look at the Magic 100 Goal Getting Program

Troy M Anderson
Home Fitness Workout

Fire Your Fitness Coach

2009-04-23T12:38:00.001-07:00

'Your F-I-R-E-D'

Some of you don’t but MOST of you need to
fire this person right NOW

You need to get them out of your life ASAP

No it’s not your boss, your mother-in-law, or
even your significant other.

Nope it’s is your fitness coach.

Who would that fitness coach be?

It would be YOU!

Why?

I am going to speak really plain with you for
a second; the reason you need to fire yourself
is:

Because you suck at a being fitness coach

You are more than likely a great at a lot of
things:

n Mother/Father
n Business owner/entrepreneur
n Lawyer
n Banker
n Doctor
n Executive
n Sale Person
n Realtor

I think you get my drift.

Get Access to Your Free Healthy Snack
Seminar

I have been pondering this for quite some
time.

Why do so many people think that they have
to coach themselves out of their fitness or
weight loss jam.

Seems like they are punishing themselves
because of the ‘mess’ they have gotten into.

‘so doggone it they sure as heck better get themselves
out of what they got into’

Kind of weird to me but oh well?

Now you may think I am being self
serving here ‘tooting my own horn’
and while more clients are always
great for business there is no way
I could or would even want to work with
all the people that read this

Here’s something to think about
you use professionals to fix a lot of other
things in your life.

n Plumbers
n Glass guys
n Investment bankers
n Exterminators
n Electricians
n Clean ladies

Yet you insist upon ‘fixing fitness’
yourself

Most would deem the above professionals a
necessity and place having a fitness
coach as a luxury.

Really, that’s where you place your health
and fitness below that of the ‘plumber’s crack’

Make Healthy and Nutritious Snacks

Interesting when you say it out loud
isn’t it.

While money can be an issue; it’s really an
excuse we all find money to spend on what
we want to spend it on.

Plus, with so many different options
available for ‘coaching’ there really is no
excuse not to have it.

Heck most of the really good fitness coaches
that I know give away more top quality material
than you would ever need.

Myself included the trick to getting all the
free coaching you ever want is to read and watch
the videos that the coach you choose puts out.

If you do this one simple thing you can have
free fitness coaching for life.

So how do you know if you need to fire yourself
simple; during your ‘coaching’ time.

Did you achieve the result you wanted?

If you didn’t have a goal then fire yourself right now!

Free Healthy Snack Seminar Sunday

Yes, ok then keep coaching yourself

No, ‘You’re F-I-R-ED-‘

Troy M Anderson

Fitness Boot Camp AZ

I am Going To Snoop Around Her House

2009-04-16T13:35:00.000-07:00

So my wife and I are going
out to dinner party/networking
event Saturday night.

It will be our first night of
leaving Piper with someone
else.

While going it out will be
fun the real fun will be
when I snoop around our
host's house a little bit and see
if there is any dust collecting
on her dumbbells and stability
ball.

Yeah know if I took the
'white glove' test to most
people's exercise equipment
they would fail miserably.

It just so happens that host
of our party worked out in using
my 30 minute workouts
and lost 25lbs like lightening
fast.

So while I maybe being a bit
nosey I want to make sure
she is doing her part to keep
that 25lbs from ever coming
back.

Just think how great your
results could be if you had
access to a motivational workout
delivered directly to your home.

That only took up 30
minutes of your time.

You could be the one losing
25lbs and have your friends
and family wondering what
the heck you've been up to.

Get Started Losing Weight
30 minutes at a Time

If you are ready to take
action today instead of waiting
join me NOW

I have a brief 2 minute workout that
I would like you to try out.

Here’s what I want you to do:

-- Do the 2 minute workout
-- Rest for 2 minutes
-- Then do another cycle of the
2 minute workout

Simple right,

Effective too

Give this a try and then post
your comments in the
comments area below.

By the way if you think that
little 4 minute workout is
effective can you imagine
how much you can get done
in 30 minutes

Your 30 minute Home
Workout is Here

Troy M Anderson
Your Home Workout Expert

Exercise Excuse Buster

2009-03-08T19:38:00.000-07:00

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’

Get Your Free In Home Training Session

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?
Recieve Your Free Home Workout

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.

Get Your Free Home Workout Trial

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

Fat Loss Food Shockers

2009-03-08T18:14:00.000-07:00

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

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

**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.

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.

Calorie Restriction Made Easy Click Here

Troy M Anderson

Arizona Personal Trainer

Top 10 Worst Fat Loss Foods

2009-03-08T17:43:00.000-07:00

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

What’s Your Problem, Stress or Crisis

2009-03-03T15:19:00.000-08:00

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

It's Go Time

2009-03-03T15:06:00.000-08:00

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

They Should Call it Child Abuse: Drinking Ourselves Obese:

2009-02-22T17:39:00.000-08:00

Over the last couple months I have noticed several
striking examples of exactly how the childhood
obesity epidemic is growing in the USA.

If you think I am sensationalizing this check out
some of the stats in the videos I will share with you later.

Here are the exact three instances that really troubled
me:

On my commute into work, while I was stopped on
an on ramp I look over and see what must be a 8-10 yr
cute young girl vigorously chugging on a full 2-liter bottle
of Coke

Sad excuse for breakfast

The other day I saw a little girl walking out of the grocery
she was probably 5-7yrs old again gulping down on a 20 oz
of regular Coca Cola

Again fairly early in the morning, amazing.

Then just last week I notice what must be a junior high kid
on his walk to school tipping back and finishing a 2-liter of
Sprite.

Just in case you are wondering here’s what one gets when they
consume 2 liters of soda

Calories800
Sodium280 mg
Total Fat0 g
Potassium0 mg
Saturated0 g
Total Carbs216 g
Polyunsaturated0 g
Dietary Fiber0 g
Monounsaturated0 g
Sugars216 g
Trans0 g
Protein0 g
Cholesterol0 mg

See What the President Thinks:

All of this just makes me horribly sad; because these young people really
don’t have chance.

They are being set up, led astray, with what seems to be zero guidance
sure the junior high kid is a little hard to account for; but not the other two though they were both seemingly with their parents.

Come on folks, could we give just a little bit of a shit.

Honesty, has it come to point where we where we say that you are at least
giving my kids coca-coca puffs and not soda for breakfast.

Wow, I sure hope not but I am afraid it is true.

Unfortunately I think this is the case, even further it seems
to be very sticky subject that is difficult to address because the parents
and their personal activities are deeply associated with the problem

I don’t think there is a quick or easy way out of this mess and honestly
long term it just may have deeper and longer lasting repercussions than this economic shit
storm we are in; let’s hope the America kicks it’s self in the ass to start
giving a shit about itself again.

Get Some Scary Stats About Childhood Obesity

Here's Your Chance to Get the 'No Calorie Counting' Nutrition Plan

*************************************************
Below is an expert from Dr Mercola that I though you might find intriguing I have highlighted a few of the main points
http://articles.mercola.com/sites/articles/archive/2009/01/20/the-obesity-tax-proposal-a-good-idea-or-a-waste-of-time.aspx

How Soda and Sugary Drinks Contribute to the Obesity Epidemic

As of 2005, white bread was dethroned as the number one source of calories in the American diet, being replaced by soft drinks.

During the past half-century, the number of carbonated soft-drink drinkers rose more than 450 percent and jumped from 11 gallons in 1946 to 49 gallons in the year 2000.

Currently, the average American drinks more than 60 gallons of soft drinks each year.

During this time, obesity rates have skyrocketed.

One independent, peer-reviewed study published in the British medical journal The Lancet demonstrated a strong link between soda consumption and childhood obesity.

They found that 12-year-olds who drank soft drinks regularly were more likely
to be overweight than those who didn't.

In fact, for each additional daily serving of sugar-sweetened soft drink consumed during the nearly two-year study, the risk of obesity jumped by 60 percent. Just one extra can of soda per day can add as much as 15 pounds to your weight over the course of a single year!

At that rate, it’s no wonder more than 65 percent of all American adults
struggle with overweight and obesity.

How Soda Affects Your Body

First of all, just one can of Coke contains 10 teaspoons of sugar.
This is 100 percent of your recommended daily intake (which is more than double my recommended daily allowance to begin with).

Within 20 minutes of drinking that soda, your blood sugar spikes,
and your liver responds to the resulting insulin burst by turning massive
amounts of sugar into fat.

Within 40 minutes, your blood pressure rises due to your body having absorbed all the caffeine, and then your livers dumps even more sugar into your bloodstream.

After about one hour, you’ll start to have a sugar crash, which oftentimes leads
you into a vicious cycle of consuming more stimulants, followed by crashes, throughout your day.

It is also a proven fact that sugar increases your insulin levels, which can lead
to not only weight gain, but also high blood pressure, high cholesterol, heart disease, diabetes, premature aging and many more negative side effects. In fact, sugar is so bad for your health in so many ways.

I even created an entire list outlining 100-Plus Ways in Which Sugar
Can Damage Your Health.

Soda drinkers also have higher cancer risk, and soda has even been shown to cause DNA damage – courtesy of sodium benzoate, a common preservative found in many soft drinks, which has the ability to switch off vital parts of your DNA. This could eventually lead to diseases such as cirrhosis of the liver and Parkinson's.

So needless to say, anything that will curb the excessive consumption of soda can be a good move – as long as consumers aren’t willing to simply shell out more money for their daily soda fix…

Arizona Personal Trainer
Troy M Anderson

Are You a Pill Popper

2009-02-22T17:22:00.000-08:00

I don’t know if you have seen it or not but Wynonna Judd’s commercial where she pitching the dumbed down version of Xenical, you know the diet drug that has a ‘good safety record’ and only causes "stools that may be hard to control."

Yeah that winner.

Seriously it makes me want to puke

Especially the part where she goes on about how she wouldn’t recommend any thing that wasn’t approved by the FDA are you freaking kidding me.

Check out this study below about the some past history of the brilliant FDA and diet drugs.

“Last September the FDA took the diet drugs fenfluramine and dexfenluramine off the market because of heart valve damage to 31% of those who took the drugs in combination with another diet pill, phentermine (a combination known as fen/- phen) Fenfluramine could also damage heart valves when taken alone. By the time fenfluramine was banned, it had been on the market for 24 years.” [ http://www.dendrites.com/articles/drugprob.htm ]

Come on Wynonna you and Queen Latifa for that matter; sure you are both pitching living a healthful lifestyle great in concept not so great when you don’t do a damn thing about it.

I get all the unfair pressure women have to ‘look a certain way’ and think that it is bullshit too.

But if you are not going to get into aesthetic shape by losing some body fat, at least give us something more then a stroll with your family or a plod on the treadmill.

Is that really inspiring to anyone?

How about tell us about:
Ø how great you joints feel
Ø that you can run a 5K
Ø you can lift some weights
Ø climb a mountain
Ø swim
Ø ride a bike
Ø or even that you have lowered your cholesterol by ‘8 points’ even Quaker oats give us some proof.

Give us something to believe that you aren’t just lining your bank accounts with some fat cash.

“I’ve considered every diet under the sun, but so many of them wanted me to be something I’m not and do things I knew were not healthy for me. Then I discovered alli. With the alli® program, I’m learning how to make and maintain healthier lifestyle choices. It keeps me honest with myself and allows me to set realistic goals.”

Instead we get some crap about realistic goals, more like no goals, way to set the bar low.

It’s terribly unfortunate that you have swung the pendulum to the far other side of the spectrum the side opposite of Lindsey Lohan, Kelly Ripa, and all the rest of the twig like stars.

The real true of ‘realistic’ is in the middle, healthy, active, fit, and strong and which none of the above are.

That which is so terribly unfortunate because so many women see and aspire to become either
side of that pendulum when they could b something much better, yet there is no one there from
a big market angle to show them the way, and that just plain sucks.

Nope instead we get ‘coked out’ bingers and fatties who lines their pockets with cash; and not a damn person leading from the front.

Oh yeah one last thing for the drug companies that twisted their ‘shit your self’ prescription diet drug into an over the counter version so they could sell more.

Yeah you greedy pricks are all about money too.

Checkout a few stats from a compilation of multiple studies, then tell me how ‘right’ the FDA is.

Journal of the American Medical Association (JAMA) in 1998, a report finds that prescription drugs kill about 106,000 Americans each year – that’s three times as many as are killed by automobiles—making prescription drug death the fourth leading killer after heart disease, cancer and stroke. [http://www.injuryboard.com/national-news/prescription-drug-deaths-soar.aspx?googleid=29488 ]

The sale of prescription drugs has more than doubled in the U.S. during the past 8 years. In 1990, Americans spent $37.7 billion on prescriptions; in 1997, national spending on prescriptions reached 78.9 billion.[3] Prescription drugs are the fastest-growing portion of health-care costs, having risen at the rate of 17% per year for the past few years.[3]
[ http://www.dendrites.com/articles/drugprob.htm ]

I don’t have a problem with people making some money in the weight loss industry but at least
do something that is actually healthful and helpful to the end user.

Beyond that can we get a spokesperson that can lead from the front.

Ductus Exemplo!

Get Your Hands on the Super Sustainable Elimination Diet Cookbook

Arizona Personal Trainer

Troy M Anderson

The Price of Pain

2009-02-17T07:15:00.000-08:00

Quote of the Day: 'Life is 10 percent of what happens to you and 90 percent of how you react to it,'-- Lou Holtz

I love when readers send me questions to answer here’s
to a question my friend Lisa A.

She has friend who has been in chronic pain for quite
a long time, can’t move, had de-mobilizing surgery,
and prescribed pain meds that
help the pain but produce ancillary weight gain.

A-#1-Numero Uno – Always consult your Physician
this critical important

Beyond that I am going to share a tip or two with
you that if you are in this type of situation or
any other that will allow the opportunity for success.

I am guessing this individual has not exercised in
a long, long time.

So now you want to make a decision to take
some degree of control back.

What do you do?

Living in pain/fear seems to be very good at
eating away one’s soul and leaving us scared and
confused about what we can do.

So at this point in time I would say there
are 2 guiding protocols:

1. Any stimulus is new and good stimulus; no
matter, how long, how hard, or how intense

You can NOT compare ‘what you used to do’
this a new point in time and starting from
scratch

Gotta accept it, take it on and succeed.

2. Whatever you choose to do must NOT make your pain worse
if it does search out something else. There’s
a lot stuff out there and with the internet a ton
of it is at your finger tips and free.

I must say that have been lucky enough to never
know this type of pain. That being said
I have seen and been exposed to what it does to
others.

I do know a couple things

1. Ultimately we are all in control of our of
our health. We call the shots; the Dr.’s
give us advice we make decisions. I watched
my wife going through cancer do this amazingly
well. It works.

2. Pain and Self Care are both easy to ignore early
on but undoubtedly lead to two different paths.

Pain does NOT go away with rest, it is usually
progressive.

It can be managed and maybe go away with self-care

3. Ultimately we will be led 1 of two choices

a. Medical Intervention – sometimes successful sometimes not

b. Pro-Active Self Care – depending on when one comes to this
decision it may or may not be a viable option.

Self care is best initiated early, subsequently the longer self care has been ignored, it will exponentially effect amount of time it takes for self-care to be successful

(when I say self care I am not talking about voodoo, witch
doctor stuff I am talking about research and education learning
about your condition and testing what might be a good way to help
you. Although nothing should be discounted if it works for you)

Self-care takes more total investment of: time, ought of pocket
money, emotion, your beliefs, all of it.

When you get to the self care phase you will have reached the
phase of being sick and tired of being sick and tired.

And you are going to do something about it, guess that’s what it’s called
self-care

So long story short of it I would say movement as much
as you can as long as it doesn’t make things any worse

Look at various traditional and non-traditional treatments

Look at nutrition if you can’t exercise nutrition is a great
to become engaged with managing your health

Keep a journal so you KNOW, don’t trust your memory.

Turn your life into a progressive experiment
-- Test
-- Document
-- Learn
-- Repeat or Move-On

Choose variety of easy things a few examples might be

 Walking
 Riding a bike
 Qi Gong
 Tai Chi
 Deep Breathing
 Pre-natal Yoga(I say this specific to this instance because this type of yoga is very mild)
 Do step-ups on to a small platform maybe 6 inches or less
 Maybe some Isometric holds

This is just my simple observation and perspective on how one to can start to
manage pain and figure out what is going to work for them.

Get Your Copy of the Best Kettlbell Fat Loss
Program Available

Arizona Personal Trainer
Troy M Anderson

Exercise, Any Where, Any Place, Any Time

2009-02-10T14:30:00.000-08:00

Paul Mort successfull people are simply those who are willing to do what 'tryers' wont. 11 minutes ago - Comment

Quote of the Day: successfull people are simply those who are willing to do what 'tryers' wont.
-Paul Mort

Ok, after a very hectic week I am back.

The reason for my week being so hectic is the new addition to
Team Anderson

Piper Elizabeth Anderson--8lbs--21 inches

Even though I was a little distracted last week
I was able to get quite a bit done, besides sending
out a few e-mails etc...

The one main thing that I was able to do was maintain
the pursuit of at least one of my fitness goals

My 100 reps Kettlebell challenge per day

I got lifts in every single day.

I even did snatches in the hospital parking lot on Thursday
night, just hours after Piper was born.

Why?

Not because I am bat shit crazy, and not because I am
so myopically focused that I can only go after and appreciate
1 goal at a time.

No for several reasons

-- It is a goal

-- I had been stuck inside a hospital for like 24hr straight
basically and I need some fresh air.

-- It made me feel better

Before we left for home on Sunday I saw this show on TLC
one of the best shows I have ever seen depicting how fatally
flawed humans can be.

The film crew and producers do an excellent job
showing the deeper levels of the problem

With obesity/overweight issues rising world
wide I can't beat this topic hard enough or
with a big enough hammer.

Watch, Be Amazed, and Vow to Never Let Yourself
Get even Close to what you will see below.

If you have been kicking around the idea of taking on
my exercise contest in May you should probably get
started sooner than later.

I posted the PT Contest Standards today so you
know what you need to shoot for.

Intermittment Fasting--Lose Weight with Little
Mental Energy

Troy M Anderson

Arizona Personal Trainer

What Are You So Scared of?

2009-02-02T13:08:00.000-08:00

Quote of the Day: The only joy in the world is to begin.
Cesare Pavese (1908 - 1950)

One of my favorite things in the world to do is tell
stories, most of the time I prefer funny stories, more
specifically self-depreciating funny stories.

I spent Saturday hangout at my buddy Josh Henkin’s
facility, he was co-presenting a seminar with kettlebell
guru Kenneth Jay, very good seminar.

Anyway besides Josh my friend Kathy Martinez was
there and every time they see me they expect
me to tell them a story. I went to lunch with the seminar
participants and would have shared unfortunately
I didn’t have a great story I could share at that very moment.

One of the biggest fears many people have is speaking
in front of those that they don’t know.

This is a huge fear.

Even though most people aren’t paying any attention to anything
anyone else is doing.

To that point I could probably go out on the busy
street outside my studio and walk down the sidewalk buck-naked
with hundreds of cars zooming by and I bet only a very small
percentage would even notice me.

So, What are you sooo scared of?

Recently I have heard that there some mystery readers out
there are scared of making a fool of themselves at my
Exercise Contest so they are not even going to sign up.

Sounds like they could be one of two things:

Arrogant that if they were to sign-up they would expect to
win the contest

Chicken Little too scared to try something that they have never done
before, because someone might be watching.

Either way both are pretty poor excuses for not entering the Exercise
Contest, especially now!

Since a man with bad knees and old
enough to collect retirement has slammed down the gauntlet.

He became the first person to put down his money and
officially sign-up to take on the exercise contest.

Yep, I hope that gets under your skin a little, and makes you think about
what you could or should do.

Is ‘Being scared to make a fool of yourself’ really just an excuse?

Just a little food for thought, it takes a brave person to be the first
to step up and put their money down for a contest. Guess he’s made

yours a choice of two decisions either to be brave or to be scared.

Your choice.

This week’s challenge

Push-up Ladder – 3 sets x 1,2,3,4,5

**If you are experienced with push-ups already make your
final rep format in the above instance (5) ½ of the reps that you
can do non-stop, and then apply the same descending ladder principle

Run/Jog – 1 mile non-stop
**Warm-up and then try to keep a quick of pace as
will allow you to complete the course without stopping

For those of you who will be virtual participants, living
in a cold environment feel free to participate by
running on the treadmill if you would like.

This challenge can be performed 1-3 times per week.

Below is the exercise demo on how the Push-up event will be
graded/scored at the Exercise Contest

Looking for a Long Term Fat Loss Plan

Troy M Anderson

Arizona Personal Trainer

PS -- By the way, trust me no one is watching

Horses, Bicycles, and Fat Loss

2009-01-29T06:49:00.000-08:00

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

2009-01-27T14:08:00.000-08:00

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

2009-01-22T11:20:00.000-08:00

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

2009-01-19T11:31:00.000-08:00

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

2009-01-18T14:05:00.000-08:00

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

2009-01-11T13:43:00.000-08:00

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

2009-01-11T13:34:00.000-08:00

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

2009-01-09T02:56:00.000-08:00

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

Christmas Lights for Fat Loss

2008-12-16T12:40:00.000-08:00

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

2008-12-15T11:45:00.000-08:00

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?

2008-12-14T17:32:00.000-08:00

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??

2008-12-06T09:11:00.000-08:00

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?

2008-12-04T09:05:00.000-08:00

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

2008-11-30T18:10:00.000-08:00

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

2008-11-24T10:11:00.000-08:00

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?

2008-11-24T08:42:00.000-08:00

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

2008-11-22T16:04:00.001-08:00

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?

2008-11-22T12:35:00.000-08:00

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

2008-11-18T04:36:00.000-08:00

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

2008-09-16T10:39:00.000-07:00

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

2008-08-18T14:30:00.000-07:00

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

2008-08-18T14:16:00.000-07:00

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

2008-08-18T14:09:00.000-07:00

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

2008-08-18T13:42:00.000-07:00

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

2008-07-20T16:52:00.000-07:00

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

2008-07-12T15:59:00.000-07:00

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

2008-06-25T13:32:00.000-07:00

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:

2008-06-17T19:07:00.000-07:00

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

2008-06-08T18:15:00.000-07:00

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

2008-05-28T14:16:00.000-07:00

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??

2008-05-20T19:04:00.000-07:00

'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

2008-05-11T19:35:00.000-07:00

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

2008-05-04T16:12:00.000-07:00

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

2008-04-20T16:50:00.000-07:00

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

2008-04-20T12:08:00.000-07:00

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

2008-04-06T14:03:00.000-07:00

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

What's You Excuse

2008-03-26T13:09:00.000-07:00

Sometimes we all need a little shot of inspiration; a few weeks back I ran into a very cool instance while I was out at my local track on a Sunday afternoon.

I was about 2/3rd of the way through my kettlebell and running work out when these two older gentlemen came walking up.

I happened to be transitioning between drills and they seemed to want to ask about the kettlebell. So we started to talk.

Turns out one the one older fellow was coming out to practice his shot-put throwing.

This may same insignificant until I tell you that he was 76 years old, and had just taken up the sport of masters’ track and field 3 years prior.

I am always interested in what gets people to exercise so I asked him.

He told me, "I just figured there was something more I could do".

Pretty damn inspiring in my book.

Sure he wasn't in Jack LaLane shape by any means but he was pretty fit for his age(much more so than his buddy) and here he was out practicing/exercising on a Sunday afternoon.

What's Your Excuse Again?

Just in case still want to rationalize yourself out of exercising.

Take a couple minutes and watch the video below.

If that didn't inspire you to get off your ass, then you are a lost cause.

Enjoy!

Troy M Anderson

Tempe, AZ Fitness Boot Camp

Have a Great Day!

2008-03-19T11:24:00.000-07:00

We all have a not so great day's from time to time.

So today I want to share with you a little tip that I stumbled across a few weeks ago that can turn your day around in an instant.

I like to go into my e-mail distribution system and check and see who has opened and even better yet who has read the e-mails I send out.

I guess that is my little snippets of voyeurism.

Anyway the other day I saw that an old friend from college who doesn't usually read had opened her e-mail.

So I took a moment to send a short e-mail and say HI since it had been month's maybe even years since our last correspondence.

Then it happened.

She sent back an e-mail containing 5 little words that absolutely made my day.

Wanna know what they were?

'I am so proud of you'

Having someone say that with sincerity behind it absolutely made my day.
it.

Pretty cool, eh?

5 simple words and you can brighten a person's day.

I am sure that some of you have are thinking what the hell does, saying something stupid like 'I am so proud of you' have to do with exercise, weight loss, fitness, etc....

And probably are on the verge of unsubscribing and that's ok I guess you just don't get it.

My answer is what Does it NOT have to do with exercise and fitness.

I literally felt like I could do no wrong that day, in business, in my workout, in everything.

Just think if we all handed out that simple 5 word compliment a little more often; how much more enjoyable a place the world would be.

Note: I have been practicing using this phrase as the ‘giver’ and it feels just
as good to tell it to someone else, as it does to receive it.

Ok enough Mr Softy, now get your ass back to work, pronto!!

Troy M Anderson
AZ Womens Fitness Bootcamp

What Does Dying have to do with Fat Loss?

2008-03-12T21:30:00.000-07:00

There are two key components to fat loss success.

Heck any kind of success really.

The funny thing is that these two keys have absolutely nothing to do with:

resistance training
sleep
drinking water
walking on the treadmill
counting calories

None of that stuff amounts to a hill of beans when compared to these two powerful components.

Have I teased you enough?

Are you sure you really ready? (the big build up)

The Fear of Dying

and

The Fear of Being Ostracized

These are very powerful tools; and we MUST learn how to channel their power; and let
it work for in our favor.

Otherwise if we embrace them in the wrong way it will leave us curled upon on the floor in the fetal position, clutching a 1/2 gallon of Ben&Jerry's Chunky Monkey.

Need some specific examples, to put it all together.

Here we go:

Example 1: Lady (life time smoker) get a chest ex-ray, find a spot on her lunge. Over the next year's time, finds power in the fear of death, quits smoking, quits drinking, and loses 20lbs in 45 days.

Example #2: Last year I worked with a local TV station on a fitness challenge every single person(even those whose were flat out slackers) lost at least 20lbs and 3-5% bodyfat.

Why?

Because they were on TV every single week and if they were screwing up every person they knew would see.

Again the fear of being ostracized against was very powerful.

You may not have a spot on your lung or a TV fitness challenge but I am sure that if spend a little time thinking you can find an aspect of one of these two powerful tools to that applies you.

One way to artificially create this is to use the fear of being ostracized.

You can do this by stating your goals to everyone you know, and telling them to 'Do Not Let Me Off the Hook'

You can take a step further by posting your goals on an internet forum, your facebook or myspace account, or all of the above.

You can even post weekly updates, and you can bet people will ask about your progress and hold your feet to the fire.

One more powerful tip before I let you get out there and start to taking action.

If you are shooting for aesthetic goals, take a before picture, even if you are vane and look the mirror a lot, the camera lens will tell you the real story of what is going on with your body.

If you are feeling really brave post it on the internet.

Here’s a little video a friend of mine sent me last week, took a look
it is well worth your 10 minutes, and definitely applies to today’s
topic:

Troy M Anderson

Tempe, AZ Fitness Bootcamp

Hiking: A New Breed of Stability Training

2008-02-27T12:21:00.000-08:00

My wife she loves hiking, and since we live in sunny AZ this is actually the perfect time of year to go.

Me I hate it.

I actually kind find it senseless to walk somewhere without a purpose.

I love to fish and hunt so my hiking has always been about chasing something or getting from Point A to Point B in order to be able to do what you want.

Ever, since moving to the city my hunting and fishing has dramatically decreased to the point where in 2007 I did do 1 day of either.

My fault for neglecting something I love to do, but that is another post entirely.

During the two weeks of holiday break this year I took a couple hiking trips with my wife; and guess what?

I found two huge benefits of hiking.

1. It is great for the ankles, knees and back.

Hiking is a much more unstable and dynamic exercise than anything that you can do on a wobble board, stability ball, or one of those stupid BOSU Balls.

And

It's real life.

My personal story on this is: when I was hunting quail a lot a few years ago, I never had any ankle problems. Last year I hunted only 1 or 2 times and I severely sprained both ankles during my competitive sport season.

I also notice that the unstable and dynamic activity also caused my back to be active and move in areas where it may normally be stiff.

Sure I am only a case study of one but I think there might be something to it.

2. The other benefit of hiking is what I call mental reprieve and fresh training.

Far too many of us spend, too much time cooped up in our houses.

Certain people are outraged by the way chickens and pigs are treated; when they really ought be outraged about locking themselves indoors 23 1/2 hours per day.

The caveat here you have to get off the beaten path or get out early; because if you don't you will totally have to fight the damn crowds, which will totally negate this benefit.

Well there you have it I am officially a convert, I love hiking not as much as hunting or fishing but it will do for the time being.

So long as you don't have to run into too damn many of those 'city slickers' out mucking up your peace, quiet, and stability training.

PS - In my humble opinion a challenging hiking trail is that only way that walking ever counts as exercise.

Enjoy

Troy M Anderson

Walking Doesn't Count

2008-02-19T08:36:00.000-08:00

Walking Doesn't Count

The vast majority of my 1 on 1 client have heard this from me, "Walking Does NOT Count Exercise".

This maybe shocking to some of you, but my logic is simple. Most of us were born with and still have two completely functional legs.

We are meant to walk.

It is what we as humans are SUPPOSED to do.

So unless you are obese >50lbs overweight walking doesn't not count as exercise.

If you are obese and walking to your mailbox has you sweating like you are in a Richard Simmons 'Sweatin' To the Oldies' video.

Then get to walkin'.

Be forewarned walking will likely only be a viable options for a few months until it stagnates.

This is a classic line that I get from clients they come back from vacation: 'We sure walked a lot'. Yep, I bet you did, sure hope you didn't over exert yourself (sarcasm).

Just because you performing an activity that you do not normally perform does not make it exercise i.e. walking for most people.

In order for an activity to qualify as exercise there needs to be planning, intent, and progression.

This lends it self to the question what is walking if it is not exercise?

It falls into the category of NEPA Non-Exercise Physical Activity; this includes yard work, house cleaning, etc...

Of course the next question is: Is walking good for you?

Yes absolutely, but more as a stress management tool, therapeutic so to speak.

Personally, I like to use them to get my dog some exercise. It is also used as my special 'think tank' time. I have come up with pretty cool business ideas while out walking.

I also really enjoy going for a walk with my wife it really allows us some really great undivided communication time. Plus, it gets us off the computer or out from in front of the TV.

So don't necessarily stop your walking just realize that it is NOT exercise.

Stay tuned, in an upcoming blog I will be sharing some thoughts with you about walking's big brother hiking, and couple of unknown benefit to hiking.

Troy M Anderson
Tempe, AZ Women's Fitness Bootcamp

What is a Large??

2008-01-22T06:32:00.000-08:00

If you will recall awhile back I wrote an entry pertaining to my purchase of workout clothes .

Well there is one more story that has to come out of that situation.

Since the workout gear did cost me $25 I kind of thought I might get to use it again.

Except there was one problem, the shorts were a size large.

I realized that this was a problem the day that I bought them, but I wasn't about to go back and get another size.

This might seem like a kind of weird post until I tell you that the day that I bought those shorts I was tipping in at 198lbs, I should have fit into a pair of large shorts, at least that's what I thought at the time.

These shorts would have easily fit someone with 2-4" larger waist so I would say someone that runs between 210-220.

Now I know that I need to buy medium shorts.

What gives?

This just makes me wonder how much of this has to do with American public's, disdain for all things health, fitness and exercise related, which appears to have turned us into a big o'bunch of fat asses.

Evidently the clothing industry is reacting to our apparent need to exisit in this state of denial.

I am also drawn to the conclusion that there must be a bunch of self hating, self-conscious, poor self esteem having 220lb MEN out there that need to be coddled by clothing manufacturers.

Sad.

This is not the only instance of this type thing happening. I have actually had several clients report back similar 'sizing issues'.

All I really have to say is "Hey Mr/Mrs. Clothing Manufacturer you are NOT doing anyone a favor by skewing your sizes. Americans are FAT and they need take ACCOUNTABILITY and ACTION"

If someone need to be putting on an XL or XXXXL size your product approriately you might be just doing them a favor by getting them to take ACTION.

Until Next Time Remember- Fitness Ain't Pretty, RESULTS Are!

Troy M Anderson

Tempe, AZ Fitness Bootcamp

3 Exercise Myths That You Need to Know

2008-01-17T18:53:00.000-08:00

This time of year health and fitness are at the top of everyone’s consciousness.

-New Years's Resolutions
-Gym memberships
-Diet books

All hot items for the first few weeks of January until annual fade starts.

Well I was watching one our local morning talk shows the other day(Think The View) and they had some fitness author on, I think the name of her plans is called The Eat Clean Diet.

Long story short the host started to solicit exercise tips from her; and I was blown away by the exercise myths that came spewing for with.

Unfreaking believable.

Myth #1 - The knee shouldn't go past the toe when performing lunges. Hello study some anatomy and biomechanics, the knee is meant to travel past the toes. As a matter of fact allow the knee to go over the will lead to better activation of the glutes/buns and hamstring, an area most of us really need to work.

This myth has been made prevalent by people using shit form when performing lunges, and blame the knee pain they get on the exercise not THEIR shit form.

Myth #2 - Working the Lower Abs, this such bullshit. Abs as we know them are defined as the 6-pack, or more technically the rectus abdominis.

Let me keep this simple, muscles (i.e. abs) work on something call the All-or-Nothing principle mean they either contract or do not contract. Since the abs are all 1 muscle this means that the whole muscle either contracts or it does not.

Pretty damn, simple.

Long story short do your ab work and don't worry about trying to 'hit' the abs from all directions, and wasting 1/2 a workout doing abs.

By the way you might want to spend your 'ab time' on some interval training as it is a quicker route to unveiling your abs, since you can't spot reduce anyway.

Myth #3 - This a new one. Great fat loss results are 90% dependent on nutrition and 10% on exercise.

While you can't out exercise a shit nutrition plan.

Exercise plays a far great role in achieving high quality fat loss results than 10%.

The majority of exercisers let alone general fat loss population are NOT even in the ball park when it comes to exercise we should be spending per week.

That number is 5 hours a week minimum, which may sound like a lot but it is only 3% of our available time each week.

By the way, in my book walking does NOT count as exercise, not unless you are obese.

I believe the reason many people lend credence toward this myth is that exercising five hour per week is hard work and most people will avoid hard work at all costs.

So if you have been dieting only or walking and dieting try throwing 3-5 hours of higher intensity exercise and I guarantee it will kick your fat loss into high gear.

You can not achieve significant fat loss results with a WEAK exercise program it is just not possible.

So keeping walking if you want but when your ready for some REAL results I will catch you in the weight room.

I am really surprised that the 1st two myths are still around I mean this is shit straight out the 80's Jane Fonda era. This other one is one is more recent.

Regardless I hope that learning of these myths will keep you from making some of the same mistakes that many others will be making if they follow the popular mythology.

Troy M Anderson
Tempe, AZ Fitness Bootcamp

Have You Invested in Your Health and Fitness Today?

2008-01-17T18:44:00.000-08:00

I sure did by accident, actually.

It was Monday morning and I had packed up all my gear food, business tools, schedules, planners, etc... I had even laid out my workout clothes for a training session that afternoon.

Guess what I what I did?

I walked out the door and forgot my damn workout clothes. Once I realized this boy was I pissed.

This left me with two decisions:

1. I could either not workout and do some work on my business. Not a bad option by any means, god knows I need to spend as much time as possible working on my business.

2. Or I could drive down to the Target just down the road and buy some shorts and workout shirt. Another good option.

What did I decide to do, I decided to invest the $25 dollars in my health and fitness and go get some workout clothes.

Some would say 'it wouldn't hurt you to miss a workout'; but it not a matter of 'not hurting it's about not making progress towards my goals, and I have some big fitness goasl this year.

1. The first of which is to lose 20lbs by 15 Feb, not to far away really. Luckily I have lost 10 of the 20 to date good thing I hit that workout.

2. I am going to get down to an all low of 7% bodyfat this year. This is going to be damn hard, and EVERY workout this year matter, big time, plus all of the extra ones it will take to get to that goal.

My question to you is what are you investing in your health and fitness on a daily basis?

Are you investing money like I did, what about your time, or even better you mental focus.

All critical factor in the success of any goal.

Just like in the world of investing you have to putting something in, order to receive a return.

Are you investing?

That's all for me I am off now to get in one more workouts on the path to me my goals

Troy M Anderson

Tempe, AZ Fitness Bootcamp

Welcome to the Anderson Training Systems: Standard of Excellence Blog

2007-11-29T12:10:00.000-08:00

If you have read much of my writing you will know that I like to keep things short to the point and simple.

If you have not read anything that I have written, that is exactly what you can be prepared to read on a regular basis.

Oh, by the way if I get a chance to be a little edgy, and border line offensive I probably will; however this type writing always has a reason behind it and is always in the interest of getting across a message that is often the 'pink elephant in the corner'

So please don't take it personal, it is not meant to inflame but to get you to take BOLD and IMMEDIATE ACTION!

Keeping on the point of keeping things simple I was sitting here trying to think of a name for my blog, I thought about naming it after my bootcamp but I didn't, I thought about naming it after my company(boring), and then I asked myself what is the common thread that I alway try to convey to people and Standard of Excellence is the phrase that popped into my mind.

Though I can't really take all the credit as I listened to a colleague from the UK, Dax Moy speak a couple weeks ago, and he used the term excellence a lot in his talk with us; so I am sure I must have somewhere in my subconsicious fell in love with the term: excellence.

Rightfully so, it is a great term and something that we should all aspire towards, under the auspice of your own definition.

Please takes some time to read the dictionary definition below and reflect on what both terms mean to your heath and fitness as well as other areas of your life.

stand·ard –noun
something considered by an authority or by general consent as a basis of comparison; an approved model.

an object that is regarded as the usual or most common size or form of its kind: We stock the deluxe models as well as the standards.

a rule or principle that is used as a basis for judgment: They tried to establish standards for a new philosophical approach.

an average or normal requirement, quality, quantity, level, grade, etc.: His work this week hasn't been up to his usual standard.

Synonyms 1, A standard is an authoritative principle or rule that usually implies a model or pattern for guidance, by comparison with which the quantity, excellence, correctness, etc.

ex·cel·lence –noun

the fact or state of excelling; superiority; eminence: his excellence in mathematics.
an excellent quality or feature: Use of herbs is one of the excellences of French cuisine.

Synonyms 1. preeminence, transcendence, distinction. 2. merit, virtue.

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Troy

Pride, Power, & Persistence