the fitness tech

Do YOU Love Mondays?!?!

noreply@blogger.com (smowgoo) — Sun, 15 Dec 2013 18:43:00 +0000

Sent this out to our TFT clients this morning and thought I'd share this with you all .............Hope everyone had a kick-ass weekend!! To really achieve your goals, you NEED to embrace today!! Many people dread this day and are already waiting for the week to end........not a good mindset if you want to succeed. We love Mondays because it's the best day to plan out the week ahead, get everything organized, and set the tone for a successful week. Here's a few tips to get you excited about Mondays too:

- Plan, plan, plan out your days of the week on Sunday so you know what's ahead of you. Plan out your meals, workouts, work meetings, and any other things that you need to get done. You use your phone, computer, or piece of paper to organize your week, just don't use an excuse!!!
-Get a good night's rest - You know you probably have to get up early on Monday, so make sure you go to sleep early (this means by 11 pm or earlier) on Sunday. Prepare for sleep by shutting off all electronics (tv, computer, cell phone, etc.), read a book, relax, and wake up energized for the start of the week!!
- Enjoy IT - Whether it be your job or fitness goals if you genuinely enjoy what you do, it's easy to love Mondays. This doesn't mean loving every minute of your goal or job, but you need to know that what you're doing has a purpose, and if it doesn't, then you need to ask yourself WHY NOT?!?!!
It's up to YOU how you CHOOSE to start your week and if you want to enjoy the fruits of your labor. Many times all it takes is a change in perspective/mindset. If you still find Mondays to be a drag and can't wait for Friday, then maybe you need to change your habits and environment before anything can improve........hmmmm....

"In order to succeed, we often need to try new things. Venture outside of your comfort zone to find the answers you need. Seek opportunity, not security."

"To achieve your goal, you must truly believe in yourself. End the "I'll try" mindset and switch to an "I'm going to succeed" belief."

Dedicated to your success!

Team Transformation Contest Winners!!

noreply@blogger.com (smowgoo) — Sun, 15 Dec 2013 18:43:00 +0000

Our 2nd 50 Day Transformation Contest ended last week, this time with groups of 2 competing as teams! We had 21 teams enter our contest and if we thought our last transformation contest was tough to judge, this one was close and even tougher which is why it took a week to decide.

We based our judging on total transformation, meaning not only changes in physique in both teammates, but lifestyle changes as well including eating and workout habits, commitment to each other, and consistency with our workout program. Thank you to all the teams that entered, you're all winners just by entering and stepping out of your comfort zones!!

With that said, here are the Top 3 Winners!!!

1st Place Grand Prize

Jose and Vickie Beltran

Vickie has been a consistent client for over a year now and is is pretty good shape to begin with. But, to take her physique to that next level she knew she had to make some changes. Her husband, Jose joined TFT a little after Vickie and started training with us 3 times per week, but, to transform his body and really start to see some changes, he too would need to switch up his routine.
They both committed to not drinking any alcohol for the 50 days, Vickie added in a protein shake after her workouts (5-6 days per week) and incorporated sprinting to her routine. Jose started coming in 4 days per week and also did some extra workouts on his off days. He dropped body fat from his mid-section, got stronger, and is the lightest he's been since high school! Vickie packed on some lean muscle, and has the potential to compete in a fitness/figure competition!
For all their hard work and dedication they both receive our grand prize of: $100 each, 2 months free training, Isport Headphones, and some great supplements courtesy of our nutritional partners over at Prograde.

2nd Place

Michael Infusino and Melissa Amato
Mike and Melissa became workout warriors during the contest coming in 5-6 days per week and getting in some extra workouts as well.
During the 50 days they too didn't drink any alcohol (this makes a HUGE difference!), included more fruits and veggies into their diets, and completed a trail half marathon!! In the end, Mike dropped 13 pds, lost his gut, and increased his strength dramatically. Melissa got lean by losing 11 pds and can't wait to do another half marathon! They both said this contest helped them enjoy working out which will carry over for a lifetime. That's what we're talking about, LIFEstyle changes!! Hard work does pay off!

They each earned: $50, 2 months free training, and supplements from Prograde.

3rd Place

Greg Pique and Janelle Mariano

Greg has always been consistent with his workout routine training 4 days per week at our gym. It was what he was doing outside the gym (eating whatever he wanted) that kept his body from transforming. He learned from the last contest that in order to see results, he would have to discipline himself and limit the fried and sugary treats. The result was he uncovered some abs and, most importantly finally understood that working out AND making healthy food choices go hand in hand!
Janelle lost 15 pounds by just cutting back on the chips and fried foods and added juicing to her diet. Planning out her meals and workouts in advance made it easy for her to stay on track. These small details add up and as you can see are the keys to a successful transformation!
Great job you guys!! They both receive 1 month free training!

We've seen it in these last 2 contests, the winners are always the most consistent, committed, and hard working. If you want to finally transform your body, start with those traits, drop the excuses, and enjoy the journey!

Stay tuned for our next contest this summer which is going to be EPIC!!

And The WINNERS Are:

noreply@blogger.com (smowgoo) — Sun, 15 Dec 2013 18:42:00 +0000

We just completed the first TFT Transformation Challenge! We had over 30 clients enter this contest during arguably the hardest time of the year to stay in shape, "the holidays" (Nov. 28th - Jan. 16th)!! The judging was based primarily on their transformation, their fitness journey/story, and attendance/effort level at our workouts. As you will see from the pics below, this was one of the most difficult tasks we've ever had to do, but we finally reached a decision.

Sam always put in hard work in the gym, but once he started to make changes in his nutritional habits and took his training to another level (never missing a workout), well, you see what can be accomplished in a pretty short amount of time! Dropped 15 pds, but most importantly really transformed his body!! Congratulations "Soupy"!!
Second Place:

Ryan Shough
Ryan got serious about his diet and training (sometimes coming in 2x a day!!). Increasing the weights and intensity during our workouts were the keys to his transformation (as well as staying and doing extra arm and ab work AFTER finishing his workout!!). Good things happen to those who put in the time and effort!!
Third Place:

Lea Baclagan
This contest was what Lea needed to challenge herself. She focused on improving her muscle definition and strength. She added 40 pds on her trap bar deadlift (can now do 185 pds) as well as increasing the amount of reps and weights she uses on other exercises as well. See, lifting heavy weights DOES NOT make girls "bulky". Great job!!

Like I said before, this was one of the toughest decisions we've ever had to make. Here's some of the finalists who made our decision so hard:

Ed SotoEd's always been a strong dude, but lacked in the conditioning department (for fear of losing strength). Once he implemented some of our conditioning circuits to his regimen, not only is he leaner (dropped 24 pds!!), his strength levels increased!!

Jessica BrainerdJessica still kept up her workouts and made healthy food choices even while traveling during the holidays. That's great commitment and dedication! She's only begun to scratch the surface of her potential!!

AFTER:Christin is always active (running 5k, 10k, and soon a half marathon!!) and follows a healthy diet, but hit a plateau, physique-wise. When she actually upped her caloric intake, her body "transformed" dropping 10 pounds, flattening her stomach, and getting stronger.

Genevieve HanGenny focused on reducing sweets and alcohol from her diet and as a result, dropped 13 pds during the 50 days!! Committing to our workouts and her diet has affected her life in a positive way. She says, "Not only has this competition made me stronger physically, but also mentally."

Vivian Leung:Vivian is another client who is very consistent in her workouts and eating habits. This has lead to getting back to her pre-baby weight and feeling as fit as ever!!

Congratulations to each and every client that entered this challenge, and especially those who completed it!! You're ALL winners!! Contests/challenges can be great motivation to help you stay on track with your fitness/nutrition routines and achieve your goals! Look out for our next contest in the very near future!!

Top Supplements To Blast Fat!

noreply@blogger.com (smowgoo) — Sun, 15 Dec 2013 18:41:00 +0000

The question of which supplements to take comes up alot at our gym. There's so many pills, powders, and shakes out there promising instant results, it can be confusing and draining on your wallet!!I've tried many of the so-called "magic muscle builders and fat burners" and can tell you almost NONE OF THEM WORK!!

Supplements are just that, to "supplement" your whole food intake. With that said, there are 3 supplements I feel everyone should be taking to "fill in the gaps" since getting all your nutrients from food alone can be difficult (you'll need to eat alot) and expensive. Having tried so many useless pills and powders over the years, I take a minimalist approach to supplements nowadays. Here's my top 3 basic supplements that I've found keep me healthy and progressing in the gym:

1. Protein Powder - Protein is important for muscle building and repair, since the more lean muscle you have the faster your metabolism is and you turn into a fat burning machine! Protein also helps in satiety (feeling full). Chicken, fish, lean beef, and eggs are a good source of protein, but it may be difficult to get all your daily requirements (0.5 - 1 gram per pound of bodyweight) through only food. Whey protein powder can come in handy first thing in the morning, as a snack, or post-workout. I trust and use Prograde's protein powder which is the only protein powder out there I've found that tastes great just mixed with water!

2. Greens Supplement - Fruits and veggies are packed with antioxidants to keep you healthy and reduce the chance of disease. They also contain lots of fiber which can prevent hunger pangs making you feel full longer. We all know it's important to eat lot's of fruits and veggies everyday, but how many of us actually do with our busy schedules, especially around this time of year? This is where a greens supplement can help fill in the void. I use Prograde Genesis mixed with my protein shake first thing in the morning which gives me all the nutrients I need and a great jump-start to the day!

3. Essential Fatty Acids - Also known as Omega 3's, this nutrient is great for keeping your heart healthy, lowering cholesterol and blood pressure levels, decreasing joint pain, and burning fat by stabilizing blood sugar levels. Great sources of omega 3's can be found in fish (salmon, mackerel, sardines, anchovies, and tuna to name a few), nuts, dark leafy vegetables, and avocados. The easiest way to make sure you're getting adequate amounts of essential fatty acids is to take a supplement. I use Prograde's EFA Icon which is made from krill oil (47 times more antioxidants than regular fish oil) and, the best part, no fish burps!!

There's no substitute for consistent hard work in the gym and in the kitchen. These supplements aren't meant to be "quick fixes" or "magic potions", but they will keep you healthy and make it a little easier to achieve your fitness goals in these busy times!

Transformers!

noreply@blogger.com (smowgoo) — Sun, 15 Dec 2013 18:40:00 +0000

Two weeks ago we launched our first ever Transformation Contest. Basically, our clients have 50 days to "transform" their body, whether it be losing body fat, gaining muscle, or a combination of both. Over 30 clients submitted their before picture and when 50 days are up, we'll judge who had the best physique transformation.

How much progress can be achieved in 50 days?? I believe with hard work and laser-focus in and out of the gym, significant improvement can be made. Maybe they won't get to their end goal, but for some, this can serve as great motivation to keep training hard and making the right food choices. For others, it can be the jump start they need to begin to achieve their goals they told us about when they first signed up.

With that said, here's 5 Transformation tips I shared with our clients 2 weeks ago but can also be used by anyone looking to get into shape and achieve the body they've always wanted!

1. Post your "Before" pic - When you take your before pic, post it in a place you will always see it (refrigerator, bathroom mirror, computer desk, etc.). This will serve as a great reminder of your goal and solidify your commitment!!

2. Plan your calendar - Writing out your schedule is very powerful and can help you stick to your goal. You schedule in your kids' school functions, work meetings, and parties/get togethers, why not schedule in your workouts and meals over the course days, weeks, months? If it is written down, you're more likely to follow through with the task at hand.

3. Keep a food/exercise journal - Tracking your daily food intake and exercise habits is a great way to see if you're making progress and/or make the necessary adjustments if you aren't. There's always a reason why you're making progress or not, and it's usually found in what you eat and your workout habits.

4. Prepare for the week on Sunday - This can be going grocery shopping, cooking/preparing meals, and writing down your short-term goals you want to achieve during the coming week. Preparing for the week ahead will set you up for success.

5. Be Accountable - Stay committed and consistent with your goal. Don't just talk about it, do it! YOU are in control of your THOUGHTS and ACTIONS!!

Bonus Tip - As Dan John, one of the most experienced and respected strength coaches in our industry, says, "Fat loss is an all out war!" It demands total FOCUS. Yes, it's going to be difficult, but once you realize that, then it becomes doable.

Good luck and have fun on your journey!!

"An invincible determination can accomplish almost anything, and in this lies the great distinction between success and failure."

"Take action NOW. Opportunities do not wait for conditions to be perfect."

Healthy Snack Options For Rapid Fat Loss

noreply@blogger.com (smowgoo) — Sun, 15 Dec 2013 18:38:00 +0000

Being a fitness expert, people always ask me, "What snacks can I eat that will help me lose 'this'?" When they say "this" they are pointing to some part of their body that has a bit too much fat for their liking. Now I think some people are waiting for me to say, "Oh, don't worry, you can eat cookies, chips and candy all you want. Everyone has been lying to you. They actually make you thinner!" Seriously, people really do want me to tell them what they WANT to hear.

Fortunately, some people are serious when they ask that question. They really do want to know some healthy snack options for rapid fat loss. So here's what I tell them:

- Raw almonds, walnuts or pecans

- Fruit or veggies cut up into sticks (Stay away from dipping them into things you know you shouldn't)

- Hard boiled eggs

- Low-fat cottage cheese

- Hummus

Those are all great options. But if you're a chocolate lover, and really want to treat yourself without feeling guilty, check out Prograde Cravers.
They're made with 100% organic dark chocolate. Plus, they're only 180 calories and taste great! Seriously, this isn't your ordinary "tastes like chemicals or cardboard' nutritional bar. If you have a sweet tooth, but want to keep on track with your fitness goals, definitely try them out.

Dedicated to your success!

Gary

Morning Cup Of Joe!

noreply@blogger.com (smowgoo) — Sun, 15 Dec 2013 18:37:00 +0000

I get up pretty early to train clients (6 am). One thing I need to give me that jump start to the day is a hot cup of coffee.

The caffeine kicks in and I'm ready to go! But, the jolt of caffeine isn't the only benefit of coffee.......Our nutritional partners over at Prograde sent us this article about some exciting news about the coffee bean!!

You'll be stunned by the scientific research (like I was!) and will never look at coffee the same way again!! Even if you don't drink coffee, this is a MUST READ article for anyone who cares about their health and wellness!

A Great Guest Post!!

noreply@blogger.com (smowgoo) — Sun, 15 Dec 2013 18:36:00 +0000

Received an email last week from another health enthusiast Liz Davies, who wanted to write a guest article on my blog. Not only was I flattered to know someone actually reads my blog (especially after my long breaks in blogging!! lol), but the topic for the article really hit home for me.

My family has a long history of battling cancer, I've seen firsthand what cancer can do to a person's body and spirit. It's a nasty disease, but we can better our odds of preventing it by keeping a positive attitude, making healthy food choices, and getting exercise. Thank you Liz for this great article!

Exercise and Cancer

According to health professionals at the American Cancer Society, engaging in regular, light to moderate exercise can increase a cancer patient’s overall health and wellbeing. In the past, people diagnosed with cancer restricted their physical activity. Cancer symptoms such as fatigue, anxiety, depression, nausea and pain often reduce a cancer patient’s motivation to exercise. The benefits of exercise during cancer treatment are numerous.

Cancer patients who exercise consistently report fewer cancer symptoms, more energy, reduced fatigue, lower levels or anxiety and depression. Mild to moderate exercise may also reduce the negative side effects of some cancer treatment medications like weight gain, nausea and constipation. Other benefits of a regular fitness program include greater mobility, bone strength and better cardiovascular health. In addition, cancer patients who are physically active during treatment have improved blood circulation, which reduces the likelihood of blood clots.

According to the American Cancer Society, most chemotherapy patients experience debilitating symptoms of fatigue during cancer treatment. Mild to moderate aerobic or cardiovascular exercise is often prescribed to chemotherapy patients to reduce fatigue symptoms and muscle loss.

Cancer specialists recommend checking with a medical doctor prior to beginning any exercise program. Hiring a fitness professional who is trained in developing exercise programs for cancer patients may also be useful in beginning an exercise routine. Most exercise routines can be tailored to a person’s individual health needs. When starting an exercise program it is best to start slowly with mild to moderate cardiovascular exercise or weight training.

Some recommended exercises for cancer patients include aerobic or cardiovascular exercise, mild to moderate strength training, stationary bicycle riding, yoga, tai chi and walking. Besides exercise, going to the gym or fitness center provides social interaction and a respite from doctor appointments and visits to the hospital. Another way to gain social interaction, especially with others that are going through the same issues, is to attend support groups. Mesothelioma support groups are increasingly popular, as well as some of the other more well known cancers like, breast cancer, liver cancer and pancreatic cancer.

Other forms of exercise during cancer treatment include working in the garden, doing housework or using the stairs instead of the escalator. Doctors recommend that cancer patients engage in any mild to moderate form of exercise that feels comfortable. Exercising for 20 to 30 minutes a day or more is an essential part of any cancer patient’s wellness program. Even limited amounts of exercise are beneficial for cancer patients. According to the American Cancer Society, cancer patients who engage in regular exercise have better physical health, a positive attitude and better emotional health.

Avoid "The Holidays" Excuse

noreply@blogger.com (smowgoo) — Sun, 15 Dec 2013 18:35:00 +0000

We're getting close to "the holidays" which means lots of fun with family and friends! This is a time when most people use the lame excuse, "but it's the holidays" to slack off on their fitness goals and routines. Do not get tricked into this mindset!!

Here's 5 tips on how to avoid "the holidays" excuse:

1. Schedule out your workouts for the coming months and stick to that plan. If you have holiday parties and family gatherings, plan your workouts around those events. "Failure to plan is planning to fail."

2. Keep focused on your fitness goal and make some specific ones to shoot for over the holidays. Some of our clients are giving up alcohol for a certain amount of days, others have a target weight they want to hit before they have their favorite cheat meal or drink.

3. If you happen to fall off track, don't get discouraged. Many people mess up a couple times on their diet or miss a workout and think their fitness goal is ruined. Don't give up, never quit, just re-focus and get right back on track the next day!

4. Maintain your consistent eating schedule. Don't allow the busy holidays to throw you off your regular eating schedule. On major holidays, when a big dinner is scheduled, do not skip meals to prepare for the big meal later. This is an easy way to over-eat which can set you back for days, even months! Keep up your healthy eating, and then you can enjoy some of the treats without over-doing it.

5. Everyone knows what's good and bad food, you just have to make the best possible choices when at the parties and dinners. You always have a choice to eat healthy or not. It's up to you to decide how important your fitness goal is to you.

The holidays are a special time to spend with family and friends. There's no reason your workouts and healthy eating should put a damper on your holidays, but there's also no reason to let the holidays ruin your workouts and healthy eating either!

Bonus tip:

Check out these 5 Foods to aid in your fat blasting efforts:

Top 5 Foods For Weight Loss

Again, making the right choices in foods can make or break your weight loss and/or muscle building goal! If you haven't added these 5 foods to your diet, take action and start today!