Posts Tagged ‘Fitness’

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Stay out of the fridge you fat bastard


10 Feb

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Posted in Fat Loss | 21 Comments »

Let’s be honest, sometimes you need tricks to help you get by. Sometimes you need more than just that inner will power to help get you through. Most days you are going to have that “screw it” attitude until it clicks. Until that point comes here are 5 things to put on your fridge to help.

#1) A lock

It doesn’t matter if you have a combination or a key lock because nothing brings the taste of failure more the 10 extra secs it will take to undo it.

I know a lot of psychologist and fitness people who say that kind of thinking is what leads to having a problem in the first place. However, I am of the camp that says that nothing about dieting should become a way of life. We are too caught up in dieting being a way of life. Eating good foods should be a way of life. Losing fat, should be a short term torture you never have to endure again.

Get in, get out, and get a lock.

#2) An ugly picture, of yourself

That’s right, I want you to take the fattest, bad lighting, gut hanging out picture of yourself and then plaster it right there on the front of your fridge. No flexing. No flattering outfit. Yes, you can remove the photo when company comes over, but other then this you need to let it be out there. If you have kids or a husband/wife and really can’t bare them seeing it, then put it in your visor, by your vanity, or somewhere where you will be reminded of what makes you unhappy. Understand that there is a constant and nagging reason of why you want to change. Do not live in denial, that is what got you here in the first place.

#3) A beautiful picture of yourself or someone you admire

I want you to see the bad, but I also want you to be reminded of the good or enlighten to what is possible. If it is of yourself then it isn’t just the body, it is the mindset you had while in that body. Most of the time it isn’t the body that we want, it is the life we lived while we had it. Most people can’t have a bad body and a good life. It isn’t something they can wrapped their heads around. If you have never had that at all, then find someone who represents it for you.

#4) A non-body goal

It can be a place you want to travel to, or a physical activity you want to achieve. Whatever it is, it needs to be a constant reminder of what lies ahead that doesn’t have anything to do with what you look like.

#5) The excuse sheet

Every time you break the rules, every time you break down and give in, you have to write down why it happened on your excuse sheet.

“I broke down and ate because I was sad.”
“I broke down and ate because I was hungry.”
“I broke down and ate because the game was on and I just wanted to have fun.”

All are excuses, all are things you are trying to justify to yourself. All are reasons why this is being drug out for weeks, months, and years longer than it has to. With the sheet you will start to see a pattern and maybe you can find a way to end some of the triggers of why you keep giving up on yourself.

Some insights from Jamie Hale


21 Jan

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Posted in Jamie Hale | 12 Comments »

I have never met Jamie Hale. I will be doing so soon at the 2009 JP Fitness Summit. You are all going to that right ? Yesterday I sat next to a man and he struck up a conversation with me. He was smart, southern, and had a certain kind of mystery about him. He had an attitude that he knew a little secret and wasn’t telling. Something about the man reminded me of Jamie Hale, even though I have still yet to meet him.

Here are some of my favorite insights from Jamie:

From the article “Hot Body Diets”

In my opinion all quality diets share some characteristics.

The key factors in quality diets are:

• Calorie intake (matters whether you’re consciously
counting or not)
• Consumption of sufficient quantity of essential nutrients
• Consideration of individual likes and dislikes
• Consideration of metabolic abnormalities
• Occasional breaks from the diet
• Recognizing that you don’t have to stick to the program
100% of the time to see the benefits

From the book “The Carbohydrate Files”:

Carbohydrate as energy

Dietary carbohydrates have been given an energy value of 4 kcal/g (17 kJ/g). However, where carbohydrates are expressed as monosaccharides, the value of 3.75 kcal/g (15.7 kJ/ g) is used. It is now clear that a number of carbohydrates are only partly or not at all digested in the small intestine and are fermented in the large intestine to short chain fatty acids. These include non-digestible oligo-saccharides, resistant starches, and non-starch polysaccharides. Fermentation is metabolically less efficient than absorption in the small intestine, and these carbohydrates provide the body with less energy. In light of recent research, the energy value of all carbohydrates in the diet should be reevaluated.

From the book “MaxCondition”

Practical implications concerning range of motion:

•No movement is possible without a certain degree of flexibility.
•Excessive flexibility can result in a decrease of stabilization.
•Injuries that occur during stretching are usually a result of an inappropriate
choice of stretching methods.
•Full range of motion weight training is effective for increased range of
motion.
•Improper sequence of stretching methods can negatively affect performance.
•Excessive static stretching prior to dynamic athletic events decreases
performance.
•Excessive stretching of tendons can reduce their ability to store elastic
energy.
•Adequate range of motion is necessary for optimal force production.
•All stretches may be dangerous if performed improperly.
•As a muscle is stretched beyond its normal resting length its force of
contraction gradually drops, reaching zero at 175% of resting length.
•Extension of a tendon beyond 4% of its length causes irreversible
deformation.
•Immobilization of a joint capsule for a few weeks causes chemical
changes in the collagen fibers of the joint capsule that will restrict flexibility.
•Ligaments stretched more than 6% of their normal lengths result in
tears.
•In most sports, dynamic range of motion is more important than static
range of motion.
•Static flexibility may increase when the muscles are somewhat fatigued

From  “Interview with Will Nobel”

5) What did you discover/conclude from your research?

I concluded that effectiveness of training varies tremendously from individual to individual. There are numerous resources that provide good info, but there are far more that are insufficient. There is a huge difference in training and training for a purpose. No matter how physically gifted an athlete may be they will probably never reach elite status without mental toughness as well. Another interesting fact that I have known forever is great coaches and athletes are not the same in one. Quiet often athletes do as they are told and never ask any questions as to why they perform a particular movement. This results in an athlete that decides to train everyone just as he would himself, doesn’t work.

Do yourself a favor and head over to Jamie’s site and pick up a book, read n article, or just sign up for his newsletter. He recently did a great interview with Bodybuilding.com’s legend Emma-Leigh. It was awesome.

http://www.maxcondition.com

How to Use The Fat Loss Troubleshoot Package


07 Jan

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Posted in Fat Loss | 2 Comments »

I am one of those people that sometimes assumes people know exactly what I am thinking. I have recently released the new version of the Fat Loss Troubleshoot with all kinds of extras and goodies. The problem is you don’t know how to use them! That is my fault so I am going to rectify this right now. Before I give you the order, you first have to answer some important questions.

Why did you buy the package?

There are three main camps of people who bought the package. Which camp you belong in will depend on how you move through the system of manuals. While there is a wider selection then just this, I think you can find one group that you relate to on some level.

Group A
-Is new to nutrition and training
-Has been dieting for a while but doesn’t understand fat loss
-Is stuck in a plateau or rut
-Is having a hard time losing fat, doesn’t understand why
-Is looking to achieve lean body and healthy strength increase
-Is looking to understand basic levels of nutrition and training concepts

Group B
-Has been dieting a very long time
-Is recovering from an eating disorder or hoping too
-Has been training very hard and has hit a wall
-Has been dieting very hard and has hit a wall
-Has a problem with Thyroid, Diabetes, Celiac, etc

Group C
-Is a professional athlete
-Is a professional bodybuilder or fitness competitor
-Is looking to hit very lean and low levels of body fat
-Is looking for information on how to dry out for stage
-Is looking for information on how to make weight for class

Whichever group you fit with will determine what you would need to read and when. Please look at the outline below to determine that for yourself. I am numbering the books in order of importance for each group.

Group A

1-The Fat Loss Troubleshoot/Fat Loss Troubleshoot Audios

2-At this point you can either do the OPT for Fat Loss Program or
use a program of your choosing with the nutritional principles of the Fat Loss Troubleshoot and can utilize the pre-made meal plans for your caloric choices to pair with your training program. For example, let’s say you want to do New Rules of Lifting, but still want to apply the Fat Loss Troubleshoot principles. No problem, simply figure out your nutrition needs based on the books (FLTS) “Activity Quiz” and then pick the meal plan to correspond with your daily needs.

or

2-If you choose to do the OPT for Fat Loss Program then you simply follow the guidelines of that program (both in training and nutrition) and go from there. The meal plans are NOT for the OPT programs. They are for the FLTS to help guide by moderate principles.

At this point the choice is yours where to go, but here is an idea from my end.

3-The Metabolic Repair Manual-This will be good for you because you will learn how not to diet down and to keep at bay any problems. You may be free of problems now, but it can be very easy to get your metabolism in trouble with bad dietary and training habits. This is a great read to show you what not to do and prepare ahead.

4-The Water Manual-A good follow up to MRM and fun to learn how to drop water weight if need in the future.

5-The Maintenance Manual-While it may seem like it is a distance away for you, it is important to be reminded of the fact that finishing a diet can be a real thing.

6-OPT Remix-You may never need or want a training program like this, but if you are starting out and this is your future then its good to know how to handle it when it comes.

Group B

1-The Fat Loss Troubleshoot/Fat Loss Troubleshoot Audios

2-The Metabolic Repair Manual-While this is likely why you bought the package, you should still start out with the FLTS first. The Metabolic Repair assumes that you have read it or understand the information in on a large level. When you start on repair trust me, you don’t want to wonder what a carb is.

After reading those two, if the Metabolic Repair Manual fits for you then you may be on a different journey for a while and following REPAIR or Metaburn (the two programs within the Metabolic Repair Manual). If this is the case then the rest of the books will become important at a later date.

Group C

1-The Fat Loss Troubleshoot/Fat Loss Troubleshoot Audios-While you may think you know it all or have nothing to learn, I assure you as simple as the book is, it isn’t that simple. Sometimes things click better when we re-open the gateway of knowledge through different words.

2-OPT Remix-Once you get where your downfalls or slip ups can be, it’s time to start your program. OPT Remix lays out training and nutrition, so no need to utilize the meal plans for FLTS while doing the program.

3-The Water Manual-If a competition or photo shoot is coming up you will need to learn the best ways to manipulate water and carbohydrates.

4-The Metabolic Repair Manual-Just so you don’t get in trouble with your shredded body, and so you can keep it that way, you need to make sure to read the MRM. Its good to learn how dieting down to lean levels can affect you.

After that the rest is for either education/fun to add to your knowledge base.

I hope that this helps you better understand how to best utilize the Fat Loss Troubleshoot Package for your needs. If you have an questions as always feel free to contact me or head over to the JP Fitness Forums to the Fat Loss Troubleshoot Section.

Lastly, if you don’t have the package yet, you can find out more information here.

Don’t be boring or get fat this Turkey Day


21 Nov

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Posted in thanksgiving, weight loss holiday | 13 Comments »

Thanksgiving has arrived and so has the decision you have to make every year.

You are trying to either A) lose fat over the holidays or B) at least not gain it.

It’s funny because Thanksgiving and Christmas are just two days. Their destruction of eats however haunts and temps us for weeks! What do we do? How do we best navigate through this sea of gravy temptation? I am going to cover all these things and more for you right now but broken down into two categories.

The visitors and the home team!

The Visitors Team

Every year you will find yourself either being the visitor or the host. This is what to do if you visit.

Bring your food with you.

My mama always said “bring a gift.” No, I am not talking about being preachy and handing over the low carb/low fat/ dry organic free range stuffing. I said bring a gift! There are some foods that on their own are healthy and taste quite good. Bring safe items with you that you can fill up own so that you won’t have as much room for the bad and that also goes nicely with the spread. If you can’t cook or don’t care too then these ideas work for that as well.

• Veggie or Fruit Plates-Fill up on fruit and veg, lower calories.
• Hummus for dipping-Most is only 30-50 calories a serving. Goes great with those veggies too.
• Tea Biscuits and Coffee (you can find these in most grocery store in the kosher/specialty section. 2 yummy biscuits for 32 calories!)

Don’t be a boring lump.

The majority of thanksgiving visitors sit like a lump waiting for instructions on how to best stuff their face. CHANGE IT UP! Since you don’t have to prepare the food do a favor by helping entertain. Spend time with your family, it is why you are there.

Have another plate.

I know right, I am nuts! Here are the rules though, the first plate I want to be all the good stuff, (lean meat, veggies, fruit,) basically low calories. Next grab another plate, but this time load up on the items you have been salivating over since you have arrived. The catch is because you already filled up on the good stuff you will be more moderate with the bad. This will limit the actual amount of the bad you can take in and save you some calories right there alone, PLUS you don’t look the “dieter.” Dieters don’t have another plate.

Help clean up.

Not only does it help out the stressed out mom/dad, you burn a few extra calories. Remember the majority of your daily calories are burned in small activities, not large training.

The Home Team

Cook!

Look you have the home field advantage; you get to do the cooking!! That doesn’t mean to serve tasteless guck either, just make smart choices. Get a bigger turkey and serve the white meat only. Where you find the space try and substitute some items with lower calories. For example, you can use skim milk and light butter in your potatoes. This makes very little difference in taste but saves loads on calories.

Pick Your Battles.

Look you can’t make a low calorie pecan pie, it is what it is. You can however make a healthy and low calorie pumpkin pie or better yet, a pumpkin cheesecake that is to die for.

If you have to go to town on the calories then at least make them more nutritious calories. For example, instead of a “canned cranberry sauce” you could whip up cranberry nut bread.

INGREDIENTS

2 cups unbleached all-purpose flour
3/4 cup brown sugar
3/4 teaspoon salt
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1 cup chopped cranberries
1/2 cup chopped walnuts
1 egg
2 tablespoons vegetable oil
3/4 cup orange juice
1 tablespoon orange zest

DIRECTIONS
1. Preheat oven to 350 degrees F (175 degrees C). Grease a 9×5 inch loaf pan.
2. Combine the flour, sugar, salt, baking powder, and baking soda. Add the cranberries and walnuts, and stir to coat with flour. Mix together the egg, oil, orange juice, and orange zest. Pour the egg mixture into the flour mixture, and stir until just blended. Spoon the batter into the prepared pan.
3. Bake for 50 minutes in the preheated oven, or until a toothpick inserted near the center comes out clean. Cool in pan for 10 minutes, then remove to a wire rack, and cool completely.

Nutrition Facts  Calories 163  Fat 3g   Carbohydrate 31g  Protein 3g

Want deviled eggs? Great but stuff them with something different like some roasted garlic hummus and turkey meat. Have all the flavor you want, just choose good things to make your flavor form. Remember healthy items are apart of some of the best tasting foods.

Have activities.

Don’t just make the visit to your house all about the food, be a good example. Have sack races for the kids, or spoon races. Play sports, or even have a Turkey Bootcamp (see below). I assure you the less awkward the visit, the more fun that is being had just hanging out, the less food becomes the star! Don’t let the TV rule the house anymore of Turkey Day.

Cook for only those you need to.

Don’t get carried away. This isn’t the last meal and this isn’t the send off to fight the British War. You don’t need 2 turkeys, 1 chicken, 3 pies, and 10 sides. Less is more. Pick solid dishes and let their flavors be the star. This will also lower the stress and you will be less likely to eat more because of being upset.

Now that you have those few tips down it is time to take your holiday to the next level with…

Turkey BootCamp!

Want a fun fitness game to play with the young ones? Welcome to the Ultimate Turkey BootCamp.

Objective: Complete all challenges in teams of two. Whoever wins gets the ultimate prize of “Turkey Bootcamp Champion” and prize of your choice (trophy, jersey, make it fun, even for friends).

Items Need: Good Attitude, stuff to use as course markers, lemons, bean bag/ball (something small you can toss) and stopwatch or clock.

Rules: Best of 5-No cheating-Keep it fun, and keep it clean.

Challenge 1- Wheel Barrow Race

Challenge 2-Plank Wars

The two of you try to hold a plank for as long as you can. Whichever team has the longest time wins!

Challenge 3-Wall Sits

The two of you try to hold wall sits for as long as you can. Whichever team has the longest time wins!

Challenge 4-Lemon Roll Relay

Each team has to relay from one marker to the other pushing the lemon only using their nose. First team done wins!

Challenge 5-Bulls Eye

Setup a target with points, stand 2-3 yards away depending on the challenge you want and toss into the target area. Best team points win!

Last but not least let me leave you with one of my favorite Thanksgiving leftover recipes.

INGREDIENTS

1 Pound turkey breast, cut into 1/4-inch strips
1/2 Teaspoon salt
1/4 Teaspoon freshly ground black pepper
1 Tablespoon olive oil, divided
1 Medium red bell pepper, seeded & cut into 1/4-inch strips
1 Medium yellow bell pepper, seeded & cut into 1/4-inch strips
1 Pound Swiss chard, stalks removed & coarsely chopped
2 Tablespoons balsamic vinegar
2 Tablespoons sugar

DIRECTIONS
1. In a medium bowl, toss turkey strips with salt and pepper.
2. Heat 2-teaspoons oil over medium-high heat. Sauté turkey in hot oil for 4 to 5 minutes or until turkey is no longer pink in the center. Do not over cook. Remove turkey from the pan and set aside.
3. Add remaining 1-teaspoon oil to pan and sauté peppers for 2 minutes. Gently fold in Swiss chard.
4. In a small bowl, combine vinegar and sugar; stir into vegetable mixture. Reduce heat to medium and stir-fry mixture 2 to 3 minutes or until vegetables are tender.
5. Return turkey to pan and heat well. Serve immediately.

Nutrition Facts  Calories 220  Fat 4g  Total Carbohydrate 15g  Protein 31g

Good luck this holiday! No matter what the goal is remember that this is a time to celebrate love and give thanks no matter who and how many you are with.

Action Assignments For New Life and Body: The Challenge


17 Oct

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Posted in Fat Loss | 68 Comments »

We have covered the importance of setting a goal and asking yourself important questions. We then covered that the act of that is pointless, that the act of trying to change your life and achieve goals are pointless if you don’t to one thing – change. Now we have come to the point where goal setting and the call for change meets with action in form of – The Challenge.

Challenges are an extremely important aspect in changing your life. People, by large, lack inspiration in their lives towards physical change. This isn’t about family or religion either. Your spiritual adviser loves you regardless of your excess body fat, and hopefully so does your children, spouse, and friends. People also do not like to be reminded that they are lazy or unoriginal so stepping outside the activity or lifestyle box is often looked down upon. However, when faced with a challenge, to be forced and rewarded specifically to conquer fears and hardships, we as people will gather and cheer for you.

A fantastic example of this is the Biggest Loser. Granted, I do not necessarily agree with the method of the show, but that isn’t what this discussion is about. All these people have gathered for a specific challenge during a specific period of time. It is a nationally known challenge. To compete in this challenge is seen as noble, brave, and demanding of character. These people put their bodies and their lives in front of millions of people to make their declaration of change. We, the viewers, support and cheer them on. We see who we want to be, never want to be, hope to be, long for others to become, and in some way find a way to relate these strangers lives to our own world.

Now, fast forward to the time in between seasons of the shows and take a look in offices and households around the country.

Mom is trying to lose 35 pounds. She has been dying to get off for years. She sets her goals, she makes her call to change, she starts putting into actions her goals. A few weeks down the road though she is beaten and bombarded with the insecurities and the complaints of other annoying people in her life, Yes your children and spouse can be these people too.  To them it isn’t as if you are doing this for a real purpose or challenge. It isn’t as if there is a real and justified reason that Linda Lou has to feel insecure about her big ass or that Frank, your dear husband, has to make his own dinner because you really are trying hard to not be tempted by the fact that he is still eating globs of pasta and pizza. How dare you try and change without a challenge? How dare you not try to change your life and happiness without a specific meaning or purpose.

Well, readers, I am going to make the next 30 Days for you an easy win in that aspect. I am assigning you a challenge.

Starting tomorrow, on a Friday not a Monday, you have 30 Days to make the biggest transformation that you can. That is 4 weeks, that is it. Don’t think that I don’t expect big things in 30 days. In fact, I am expecting some of the most dramatic changes that have ever been seen online in 30 days.

The one thing we left out about the Biggest Loser, and why it works so well though is perhaps the most important thing. Reward. Prize.

FREE STUFF. We LOVE free stuff. We LOVE prizes.

I am going to get to the prizes.

For now I want you to meet your running mates. These are your 6 running mates. 3 Guys and 3 Gals. Say hello, but don’t get used to their mugs, they will be changing. I do want to note that apparently some of them “prepped” for the event by packing it in so already they are going to be nothing but trouble!

Meet Pauline

Stats:
Age: 49

Height: 5’2”
Weight: 108.25 lbs

Measurements
Neck: 11.5”
Arm: 9”
Chest: 27” under bust, 32” bust
Waist: 27”
Stomach: 30”
Hip: 36”
Thigh: 21”
Calf: 12.5”

Pauline is a wife, a mother, a worker for her local church, and a teacher to her kids. That isn’t a resume of work, that is a resume of love.

Pauline comes to me after already losing some weight and working on gaining some mass utilizing the NROL program. She has a nice set up already and we are going to go in and tweak things a little. Pauline is going to shed that last layer of fat she has while doing some corrective muscle work. There should also be small levels of strength and LBM gains. One of Pauline’s special assignments is Push Ups. Pauline has just completed her first 3 ever, and we are going to up that anty.

“Grow old along with me!”-Robert Browning

Meet Karen

Stats:

Age: 33
Height: 64 in
Weight: 129.0

Measurements
Neck: 14”
Arm: 10.5” (L) 11.0” (R )
Chest: 33” under bust, 37” bust
Waist: 32” at belly button
Stomach:
Hip: top of hipbone 34”, widest part at top of thighs 36”
Thigh: 21” (L) 21.5” (R )
Calf: 13” (L) 13.5” (R )

Karen has already shown fantastic results with the OPT program. Losing lots of fat already, Karen is now moving into that next phase. She is taking it to that level that few ever go. The majority women see her as an “after” already. For Karen this just isn’t good enough. She wants it all, so we are going to give it all.

Karen’s program is going to be largely base on body recomp with fat loss and slight corrections of muscle imbalances in the body. Rest and relaxation are going to be tough for Karen, so this will be a tough focus.

“As a former P.E. almost-flunkee, I just want to show that I CAN be athletic and be the best me I can be.”-Karen

Meet Jim

Stats:

Age: 45
Height: 6’1”
Weight: 241

Measurements
Neck: 17.5”
Arm: 15.5” resting
Chest: 47.5 “
Waist: 40”
Stomach: 41”
Hip: 44”
Thigh: 22.5”
Calf: 15.75”

Jim is the husband any woman would want to have. His reason for the challenge are built out of being around and being there for a family that is obviously the world to him. Jim has a league of people from co-workers to family and friends cheering him on right now. How about that for accountability!

The goal with Jim is to take fat loss to that next level and really see what we can do in the next 30 days to get him as close to that goal as possible. 30 days is a long time, I plan on putting some lean meat on this boys bones, and chopping some fat off. It will be tough, but he is a tough guy and can take it.

Jim wanted Pipes, he is going to get him.
Jim hates a leg day, likely because of the kind he was doing wasn’t right for his body and balance needs. He had the passion, now we are just going to give him those tools.
Meet Mike

Stats:

Age: 32
Height: 5′-10”
Weight: 224

Measurements
Neck: 14.5”
Arm: 15”
Chest: 44”
Waist: 41”
Stomach: 46”
Hip: 45”
Thigh: 27”
Calf: 17”

Mike is a biggest loser already, no really check this out!

Mike decided to make a change in his life after being inspired by a close friend. It is funny how one person’s step in the right direction can send another running isn’t it?

Mike runs into a few problems because of the fact that he works out of home and his job requires him to sit a lot. However, when he hits the gym, he hits it hard. What does a guy do who wants out of the chair and into the gym? He gets a CPT certification that is what! That is Mikes, dream, that is apart of his goals, to help others. He says “I dream of an elite level of fitness and looking smokin’ hot while doing it! :) ”

Mike has such a fantastic attitude towards life, and already is awesome to work with.

Meet Annelle

Stats:

Age: 34
Height: 5’8”
Weight: 151.0

Measurements
Neck: 12 3/8
Arm: 12 ½ not flexed, 12 5/8 flexed
Chest: 34 ½
Waist: 30
Stomach: 34 ¾
Hip: 40 ½
Thigh: 25 ¾
Calf: 15 1/8

This girl makes me laugh. She is a mother with the spirit of Youth, it is such a beautiful combination. A former model, Annelle popped out those kids without a 2nd thought to that figure but now, she wants it back. How could you say no to a declaration to change like this…

With tears rolling down my cheeks, my stomach turns as I realize just how desperate I am! Wow, reading that post was difficult for me because I am at a point in my life where I am desperate for some major change! So desperate I found myself in a plastic surgeon’s office getting an estimate of the cost to “fix” my problems. I decided against the lipo and decided to give this a go the healthy way with diet and exercise. I am not obese, at least not for the past 4 years, I have dropped 16 sizes… but for 4 years I have been stuck and I still need to loose more fat, it is so frustrating!

Meet Aleksandar

Stats:

Age:      39
Height: 5’ 11.5”
Weight:    230lbs

Neck: 16 ¾ “
Arm: 12 ¾ “
Chest: 44 ¾ “
Waist: 44”
Stomach: 46.5”
Hip: 43 ¾ “
Thigh: 44
Calf: 17 ¼ “

Aleksandar came to me a bit ago for training during a time when I could not take anyone on.  I told myself that the moment I could take someone else on that he was my guy. He has enough heart and courage in his pinky to walk all over this. I asked everyone for a dream statement, I think this says it all…

“On a winding road to Greatness, to truly master your own physique is just but one of life skills you need to learn. Just one big rock. A darn hard one though…
…Being brought to this most wonderful and most horrible part of Universe, I am finding my purpose to realize myself as best, be the sense Physical, Intellectual, Spiritual or Mental. My call is to offer my shoulders to ones I touch the same way I was offered to stand on shoulders of my Giants. All are invited, only few join.”

These are your new inspirations.

For the next 30 days they will be following a training and nutrition program laid out by me. Not only that I will be holding them accountable every week via phone call, picture check-ins, the works. It doesn’t stop there either. There is going to be questions, quizzes, assignments, and things that even they have no idea about. I bet you they are getting nervous now.

Prizes, what about the prizes!

First, for every pound lost by the whole group 1 dollar will be donated to St Jude’s Charity Fund.

Now that may not seem like much, but how big will this group get by the end is the question…

All of them will also receive all products, ever, released by me for free. Any teleseminar, any whatever, you will have VIP access too. If you don’t need it anymore then you can gift it to someone who might. Basically you can pay it forward.

At the end of the program, the person with the most progress and change will receive the following…

The Winner:

Collection of Great Works: The Best of Training and Nutrition on the Net (Value:$490!)

Gift Certificate to Vitamin Shoppe for $50

Myself to continue to guide and give them phone consults for the next 3 months or the person of their choice. (Um..priceless)

No gimmicks, nothing to buy, and no catch.

This is not supposed to be some huge, grand challenge of tons of money. It isn’t about that. This is about 30 days to a new life. The goal of this is not just to get these people to lose fat, no. The goal is much bigger than that. The goal is to help change these peoples lives by helping them help YOU change your life. What these people didn’t realize when they agreed to this is that they were going to be leading a pack of inspiration. Jim has no idea how much he is going to help some lucky bastard out there who is in his exact same position. Annelle doesn’t realize that somewhere in a state far away she was that final click in making someones thoughts come together for a new life.

I am not just giving them fat loss, I am giving them power. Now, I need you to continue to pay that power forward. You the readers who weren’t chosen need to show that the challenge doesn’t stop there. I need to see what you can achieve in 30 days. Don’t worry, I will be helping along the way, but only if you tell me it is worth doing.

So, tell me, is it worth my effort? Do you want to play? Or do I just help these lucky bastards out only? Are you, the watchers, the readers, up for the challenge?

Stay Tuned and Let the Games Begin!

EDIT: Response is getting crazy, I love it! Guess what, Midnight tonight I am going to post you, the readers, challenge details. You will have a day to make up!

How to Become a Fat Loss Before and After Picture


29 Aug

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Posted in Kathleen Nemargut, before and after, weight loss success story | 12 Comments »

This was only 6 weeks, I wasn’t messing around.

They say that “Good judgment comes from experience, and experience comes from bad judgment.” This statement couldn’t be truer in this instance. It is safe to say that I have had some bad judgment. It was not on a grand level of bank robbery or grand theft auto, unless you count the video games. My mistakes were in diet and training. My mistakes were in the approach and understanding of my fat loss. I have since learned a thing or two and I wanted to share my mistakes and lessons learned with the world, in hopes to help others make their own mistakes, but end up victorious.

A few years ago I was average; average body, average hair, average defeats, and average achievements. I didn’t envision much for my future that was special or spectacular. I had hopes for certain dreams, but in the end I knew in my heart they were just that, hopes. This is usually where a person will dive into their “change moment” and to be truthful I didn’t have one of those. No, what I had was an “inspirational moment.”

I was friends with Leigh Peele. If not aware, Leigh Peele is the author and a trainer of this site who specializes in fat loss and metabolism problems. I had seen the changes she had made in her life and I had seen the changes she had made in others lives, and I was jealous. I was jealous of their passion and their drive and I wanted a piece of that for myself. I wanted to be somebody like that to people, I wanted to do something with my life that was more than just “getting by” so I asked her for help and started getting educated about things. Okay and maybe I lost some fat along the way.

Beyond just fat loss, beyond desire of a better personal appearance, I became a personal trainer and started helping others. Helping others achieve their dreams is downright addictive because it helps you as well. I have my days where I struggle too and it is their stories that help me stay inspired to keep going. People always forget that the answer is in the story; you just have to know how to see it. It is not like I knew then when I started I was going to be another before and after, but now that I am I want to help you become one.

Tip #1: Write Your “Before”
Write down everything that you have done, everything that has worked, hasn’t worked, and you hope will work. Write down your dreams, your fears, your victories, and most importantly your plan.

Tip# 2: Log Your “During”
You can’t know how to fix something if you don’t know what you are doing could be wrong. This journey is a big deal so treat it as such by logging your calories, sleep, emotions, and training sessions. This will help you to see patterns where you could be having problems that are hindering your success, and when you are getting it right you can see yourself shine! It is best to always try to learn why.

Tip# 3: Prepare for After
Since you will be done with this journey and are going to be an “after” you are going to have to get ready for this. Buy goal outfits, set up trips and vacations to places you didn’t used to feel at ease going because of your body or health. Prepare for the life you always wanted because now it is your time to grab it!

If you want to really set in stone a before and after picture then I have a bonus tip for you. Go here, and get the best education you can find. http://www.FatLossTroubleShoot.com

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Kathleen nemargut is a certified personal trainer that now works for Avidity Fitness. You can find out more information or contact Katie through trainerkatie at avidityfitness.net

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The Fat Loss Troubleshooter – Leigh Peele

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