Can you believe winter is officially over tomorrow! 🙂
Do you know what that means?
It means you have 12 weeks to get yourself Bikini body ready!
Or Tankini, or skinny jeans or summer dresses.
What ever you like to wear when the sun gets hot! 🙂
If you need help getting back to your best Dora or I or Dora and I would love to help you do it!
Email Us: John@hiendfitness.com Dora@hiendfitness.com text John: 905-512-5421 Dora: 905-541-5421
We hope you had a wonderful March Break.
We had a really nice family Stay-Cation.
Here’s a funny little fitness skit Dora and I just started doing.
We’ll run it once a week for the next 6 weeks and would love to hear your feedback.
It’s called the fitness Report.
You can change your life with Exercise, Nutrition and a Success Mind-Set.
I hope we’ll See You Soon…
When we were kids we used to run around all the time?
Do you see what your kids and grand kids do now?
When they play they change direction quickly, they jump they hop, they twist and spin.
Thei energy is high and so is their mood and emotions.
Our bodies need this random high intensity movement.
Our bodies need to move in multiple planes at different speeds.
We all need the energy stimulating effects of play and movement.
We all need to be athletes in our own lives. Regardless of our age. Whether we really want to play sports or we just want to manage our gardens and do it without pain.
I see people get injured all the time bending over in the yard or pulling a casserole out of the oven and the reason is that we have stopped playing as we age. We’ve stopped the natural training our bodies used to receive from play when we were children.
We need to get that back into our lives.
We need to become athletes in our own lives.
Hi intensity effort is essential. It brings us to life hormonally and emotionally.
It’s the type of effort that will change our physiology and our feelings rapidly.
True happiness is really our ability to manage our moment to moment feelings and exercise is a vital component of that.
All of this only becomes more critical after the age of 40.
With age our metabolic hormones start to decline and the result is less energy and reduced recovery.
As we reach or pass middle age our lives can become very busy.
Juggling primary relationships, careers, children and grand children can take up all of our time and make exercise difficult or even impossible to fit in.
However our bodies need it, if we want to maintain our best selves. If we want to perform like an athlete in our lives.
Do you like to play hard in your life?
Do you like to participate competitively in Golf, Tennis or Curling?
If you want to be the best version of you then your body needs training.
Remember if you don’t use it you will lose it.
It’s the loss of strength and abilities that leads to those injuries I mentioned above.
Our bodies need strength training.
You need to hold onto your muscle mass as you age.
You’ve got to maintain your strength and abilities. You don’t want to be side tracked by injury or have to navigate your life or your sport in pain.
You just need to make your exercise effective and time efficient.
When life is busy you need to get in and out of the gym within 30 minutes and have all of your bodies physical needs met.
You need an organized system and method to work on your strength, flexibility and range of motion quickly.
That program needs to consider the movement potentials of your sport and train those movements. You need to exercise all the muscles necessary to swing that racquet. You’ve got to have the strength to pull that club down quickly and the range of motion and flexibility to follow through. Curlers need that balance and co-ordination to push and sweep that rock.
Your personal program needs to address your physical pains and limitations so that you can begin to heal.
Trying to navigate through your life in pain will for certain steal away your joy. Playing tennis, golf or curling while in pain is no fun.
We are all individuals who all need customized exercise and nutrition to bring about our best selves.
What is that for you?
What are the athletic responsibilities of your life?
Let’s arrange a personal assessment.
By weighing you, checking your measurements and body-fat, assessing your current abilities and limitation and knowing your athletic goals we can create an ideal exercise and nutrition program for you.
We can tailor your program so you get what you need to bring out that athlete again in you.
We all need goals and encouragement to succeed.
So much of being successful with anything is having the right motivation and maintaining it.
It’s fantastic to get a coach in your corner that can support you with your goals. It’s great to have someone on your side that know’s you and your situation and where you want to get to.
It’s important to have someone that can hold you accountable and help keep you motivated.
There are just too many distractions in life now. Everything happens so quickly.
We often don’t do something unless it’s scheduled into our timers.
Get your exercise, nutrition and motivation scheduled into your organizers.
Make taking care of yourself a priority again.
Whether you just want the strength and ability to play with your kids or grand kids or you want to have your best year on the court on the course or at the club you can find that personalized program at Hi-End fitness.
Want to workout with your partner, friend or family member?
We can work with you privately, semi privately or in one of our small groups.
I have 2 spots left in my Summer body Group Special that will start up next week!
If you would like to discuss your personal situation I would be happy to arrange a phone call.
Email me: firstname.lastname@example.org or text me: 905-512-5421 to make arrangements.
When people reach out to me for help they are usually upset with things the way that they are…
They come to me when they are ready to make major changes.
I love that! 🙂
I like to help people make changes in their live.
I always explain that real rapid changes in weight and appearance are possible if you make a full commitment to the process.
If you are diligent with maintaining your exercise, your nutrition and your mindset in the right place to create success then you can expect to lose between 7-17 pounds in your first 30 days.
Along the way you will tighten up your muscles, becoming firmer, smaller and sexier as the natural shape of your body is revealed.
Your pain free movement, abilities, range of motion, co-ordination and balance will all improve steadily. You will find yourself able do do things you haven’t been able to do in a long time.
It’s the combination of all three aspect of the program that make results happen fast!
And that is why people like to have a coach to help them stay on track.
Take a look a Cheryl in the picture below. Your age is no obstacle!
She is approaching her 70’s and she just completed 12 weeks in our program.
Cheryl lost 9 pounds in her first 21 days and 12 pounds over the last 12 weeks. As she trained she got smaller and tighter. She lost 5 cm’s off of her waist, 5 cm’s off of her hips and 4 cm’s off of her chest over the time period. Cheryl increased her strength and abilities dramatically. She is now a stronger, leaner, tighter sexier version of herself and ready for the nice weather that’s about to start.
If you have tried to lose weight in your past and not been able to maintain your exercise or your nutrition or your motivation then you likely need someone to hold you accountable
I always tell people that they don’t need to be perfect to get the results they are looking for.
They just need to complete their minimum commitments to exercise each and every week.
Exercise at least 4 times each week for 30 minutes.
Group sessions run 6 days each week multiple times each day! For even faster results show up more or add an additional aerobic session or 2 independently.
These workouts will be short, intense, organized bouts of exercise designed to help strengthen your body and stimulate the fat burning hormones in your body!
Combine the workouts with your nutrition plan and your positive focus.
Stay within your customized nutritional boundaries.
Let me create some personal boundaries for you. Nothing changes unless you make some changes!
Let’s weigh you in and determine your Body-fat. With that information I can create your ideal nutritional plan.
Let’s calculate how much protein your body actually needs.
I can give you a carbohydrate boundary that is personal to your daily activities.
We can weigh you in each week to ensure you are making progress.
We can keep track of what you are eating with an on-line calorie counting App.
That way I can see what is going on with your nutrition and I can hold you accountable to the program.
It’s being held accountability that creates those Rapid changes to your body!
It doesn’t mean you have to be perfect with your food. Nobody is perfect! We all need room to enjoy our favorite foods too!
It’s great to have someone to keep you going… We all know that someday’s it’s not easy to find the motivation to go to the gym.
That’s when you need a coach and a social network to make it fun.
As you get stronger staying on track will get easier and you’ll find the energy to do more activities.
Do you have some equipment in your home?
I can provide you with short fat-burning video workouts you can do at home with minimal equipment on your own time like the video below or we can schedule live workouts that I can support you with in real time.
I’ve got room for 4 more people in my group training program right now!
people who are ready to make some changes in their lives.
People who want to get their bodies back.
People who want to get themselves back to their best before the summer!
Let’s set some goals for you! Let’s clearly define what we want and the action steps necessary to get there.
Usually I would charge $399 to do your workouts in my group and customize your nutrition for 21 days!
Register in my Summer Body 2017 special and save yourself some money. I have room for 4 more people at these special prices!
Register for 30 days for $299.
Register for 60 days for $449.
Get signed up for 12 weeks right now for $549.
Register with a friend or family member to save an additional $100.
Or if you are already a member bring a friend or family member to register for the Summer Body program and save $100 off of your next month of training!
We can do this program together in my Private training studio or in the comforts of your own home or gym. In-home training and On-line training equally available. Participate in this program completely on-line. All you need is a laptop with a camera to tune into live training workouts a tape measure and a Tanita body-fat scale.
Send me a private email if you’d like to discuss your personal situation: email@example.com
Just ask yourself 1 question… Are you ready to make a change?
Can you believe the weather we have been having?
Isn’t it insane!
I don’t even remember a nice day in February before!
I certainly don’t think we have ever had a nice week.
I’m sorry for the skier’s and snowmobiler’s but am loving that winter sun and mild temperatures.
Can you believe that we are only 12 weeks away from May 24.
Many people consider that the beginning of the summer! 🙂
How are you doing on your new years resolutions?
Are you eating and exercising better than last year?
Are you moving towards that better version of yourself or have you put on a couple of extra pounds over the winter?
How would you like to get yourself back into your best shape ever?
I have a super opportunity for 5 people right now!
I have a small private training studio inside my house.
In my past I have run large fitness facilities and large bootcamp style workouts!
Check out some of the action from my past below!
I’ve been a pro trainer for over 25 years!
Now I am running my business in my home.
That way I can do what I love to the best of my abilities, cut my costs and still be close to my family too! 🙂
Working from home offers me all the benefits.
It also means that I can focus more on Private training, Semi-Private and small intimate groups.
I think working with small groups of people allows me to offer much more personalized programming than larger bootcamp style training does.
I think it gives me the opportunity to really address people’s individual needs.
Because my private space isn’t large I can only allow 5 people to enter into this Exercise, Nutrition and Training Summer Special opportunity.
The official start date of this Program will be Monday March 13th.
However if you get registered early you can get started next week at changing your nutrition exercise and mindset for free!
That’s the great bonus of getting registered early!
Sign up today and get 1 additional week absolutely free!
The program starts off with a private consultation.
I will arrange a time to meet with you to discuss what’s currently going on in your world.
I want to know about any pain or injuries. I want to know about your past history. I want to know about your current exercise and what’s happening right now with your food. I want to discuss your Summer Body Goals with you and create your customized nutrition plan with you.
We can weigh you and measure you and determine your individual metabolic rate through some basic calculations.
We can outline for you some personal nutritional boundaries and provide you with an app to help you track your food.
That way I can keep tabs on you weekly and make sure you are moving as quickly as possible towards your Summer Body!
All participants in this program will get my Rapid Fat-loss nutrition, accountability and support. All will have unlimited access to my group training sessions.
Small group training sessions are fun, fast paced, 30 minutes of full body strength and fat-burning.
Sessions are held multiple times each day 6 days a week!
Scroll down the page HERE to see my group training schedule!
I’ve got 3 alternatives for you to get involved in this Special program but I only have room for 5 people.
You can get started with 30 days access to the Summer Body Special – $299
Get registered for 60 days of access in the Summer Body Special for- $449
Or do the total 12 week Summer Body transformation program for- $549
Message me today to get registered or if would like to arrange a phone consultation to discuss any additional information.
Send me a personal email here: firstname.lastname@example.org or a text message here: 905-512-5421
Participate in this program in my private training studio along with myself and my wife Dora or work with us on-line.
All you need to do this program on-line with us is a laptop with a video camera.
Your training approach need to be appropriate for you. We are each individuals and our training methods are dependent on the goals that we have, our current level of fitness and even our age.
Are you trying to be a body-builder?
Did you want to run a marathon?
Do you just want to lose weight, tone up, increase your energy, reduce your pain and lead a healthier happier life?
Are you over 35 years of age?
If you want to be a body builder then you will benefit from a split body-part, heavy weight training program that covers different muscle groups each day of the week.
If you want to be a marathoner then you have got to get out there and cover some miles to prepare that endurance base and you’ll likely spend more time in the gym in your off season. During your race season a full body and functional strength training program 1-2 times a week will benefit you.
If you are over 35 then you have to deal with the reality of losing some of your natural growth hormone production. This will slow down your metabolism. It will also contribute to lower energy a deterioration of your muscle mass, an accumulation of body-fat and increase in your pain. If this sounds like you and you would like to reverse that process then I have got the program for you.
By altering your exercise, nutrition and motivation you can heal and overcome anything that is currently going in your body or life.
If you are over 35 its an absolute fact that your hormone profile is starting to make success in the gym, with your energy and with your body-fat more challenging… But that does not have to be a death sentence for you. You do not have to settle for love handles, muffin tops, jiggly arms or thighs any more.
As long as you are really fed up with what you’re currently doing you can make a decision today to get back into working on the best version of yourself again.
I encourage you to make that decision today!
Begin by adopting a full-body, core strengthening, high intensity interval style training program in your life. Forget about the old split body-part routine you used in high school. That’s not the most successful routine for you now!
Now you need something that is as efficient as it is effective.
It needs to be brief and intense to create the results you want!
Study’s show that short intense bouts of high intensity effort trigger a rapid change in our growth hormone production. Short bursts of exercise get the job done quickly and create a controlled stress environment in your body. “Controlled stress” is exactly the kind we need. It’s the kind that trigger’s the release of the catacholamines. Key fat-mobilizing, clear thinking, energy producing hormones that we need to get rapid results.
Your Rapid Fat-loss lifestyle exercise program should be built around your largest muscle groups. Those are the ones that burn the most calories and have the greatest influence on your fat-burning hormones.
Rather than training your body like a body-builder if you want to create a lean, strong, sexy, pain free body take a functional approach to your exercise program. Instead of breaking your body up into body parts train your body in the way it moves naturally. Train all the potential movements that your body can do.
Remember if you don’t use it you will lose it.
You don’t want to lose the ability to do anything as you age.
You want to maintain all of your movements and abilities.
So train to reflect that. Don’t get stuck on the old ideas of the past. Your muscle’s don’t work in isolation naturally. You don’t want to train that way. You want your body to be fluid like a dancer. Your training should reflect that. You need a more athletic approach to your exercise if you want to get fit and able bodied after age 35.
You need to consider your core if you want to rehabilitate pain or restore movement in your body.
Your core muscles are more than just your abdominal muscles.
Your core muscles can be separated into two parts. The internal core and the external core.
The external core muscles you are likely more familiar with.
They include your abdominal’s but also your inner thighs, your Gluteals, your Hamstrings, Rhomboids and Errectors.
All of your major muscle groups anchor to a core muscle.
In order to have real athletic strength or ability we need to have a strong secure core foundation.
To create pain free movement and healthy posture we need to address the function of the internal core muscles.
The internal core is where movement begins.
Before we can move our arm or legs the internal core must engage to protect the spine.
The Diaphragm at the top, Multifundus along your vertebrae at your back, your pelvic floor at the bottom of your pelvis and your Transverse Abdominis along the front of your body create your internal core musculature.
These muscle are so vital to your pain free movement but are often overlooked in a bodybuilding program.
If you have pain in your body it’s likely that there is a weakness or tightness or lack of function of your internal core structure.
The good news is that it can be corrected.
You can heal those uncomfortable pains in your body.
You can get back to your perfect health again.
You can get your lean sexy body back!
All it takes is the right exercise, the right nutrition and the right motivation to get you back to your best.
If you need to heal your pain in your body then your private training program can be covered by your work health benefits package. Do you have a health benefits plan for physio at your work place?
I work with a physio therapist so that I can support your healing and it can be covered by your insurance.
Would you like to initiate overcoming your pain?
Would you like to take a proactive full body, functional approach to dealing with the pain in your body?
I can support you and it can be covered by your work benefits plan or your partners plan.
I am looking forward to helping 6 new people that are ready to make a change in their lives for this upcoming summer.
Are you ready to make a change?
My 12 weeks to a beach ready body program will go on sale next week! Participate in my private studio or follow at long in the comforts of your own home by training with me on-line.
Message me if you would like to reserve a spot or discuss the possibility of activating your insurance to cover your exercise program: John@hiendfitness.com
See below a terrific getting started promotional workout for you! This is a super 10 minute workout you can do at your own home with little or no equipment. Get the full instructional version of this workout on my page: View My Page Now!
I post full instructional workouts on my page every week. Short high-intensity, full-body, fat-burning workouts you can do at your own home with minimal equipment. Like my page to get beginner, intermediate and advanced, short, fat-burning workouts Now: Like My Page Now!
Most of us have taken the time to write out our goals before.
Most of us have felt the disappointment of being unsuccessful at accomplishing them.
As a result most of us have given up on this organized approach to creating our lives.
Consequently we end up bouncing around through our lives like a pinball allowing circumstance and situation to rule our mood and perpetuate our outcomes.
As long as we continue to evaluate our current circumstance and relive them emotionally over and over again during our days we keep ourselves trapped in our little boxes.
Stop jumping on that scale everyday!
Our lives are a reflection of the thoughts that we are thinking most frequently, most intensely and most emotionally.
What has gone wrong with our goal setting in the past?
Why have we been unsuccessful?
Why have we cast away our power to change our lives?
I think the biggest reason why so many of us have not been able to create the situations we want in our lives is because we have missed the most important part of goal setting.
Getting a clear goal is a step in creating a vision for yourself.
It’s really about creating a plan or building a dream.
It’s about creating something that motivates you!
We all need to have a “carrot dangling in-front of our faces.”
We all need something to strive for.
That carrot has to be big enough and personal enough that it can get us up out of the bed with enthusiasm.
It needs to be clear enough in our minds that it pulls us forward towards our dreams in each and every one of our moments.
The reason why people fail with their goals is that they fail to bring themselves to the energy and emotion of their goals each day.
It’s not enough to write out our goals for ourselves.
We need to write out goals in different aspects of our lives.
We need goals for our health our relationships, our careers, our finances and for our spirit.
These goals help us to create our vision for our lives.
They are the thoughts that we need to think to generate positive emotions in each of our moments today.
It’s those thoughts that will create the enthusiasm that we need.
We need the energy and feeling that those thoughts bring to us every day.
Those are the ideas that create our joy.
We need to take the time each day to arrive at the emotions of our vision and feel our lives inside of our minds.
By mentally rehearsing our lives daily we slowly make the shift towards them becoming our reality.
By thinking and speaking to ourselves positively we incrementally move towards our goals.
By asking ourselves the right questions we move forward instead of remaining stuck.
Don’t ask yourself why you can’t lose weight.
Don’t send your subconscious mind into a negative space. You are creating that outcome for yourself.
Realize that you have real power inside of you.
Realize that you can apply that power in your life to create or destroy your future.
Realize that you must bring yourself to that power daily to bring it into actuality.
Don’t just write your goals down and expect them to come to you.
You need to work with your goals every step of the way!
You can change every single aspect of your life by manipulating your nutrition, your exercise and your mindset!
Watch for Burlington’s best 12 week body transformation program to be released on Monday.
Jump on board to change your life.
Try again! This time do it right!
Get into it and Love the process!
Intermittent Fasting is an idea that has gained in popularity in the Fitness and Nutrition industry over the past decade.
In my personal opinion this ideas has been influenced greatest by the trainer/writer/entrepreneur Brad Pillon and his digital book Eat Stop Eat.
If you want to see the real hard core science and study to support this modern law of successful nutrition look up this source or check out more about it on Youtube.
Eat Stop Eat is a short read and a fantastic resource for the true nutrition and fitness enthusiast.
Now before I discuss my important realizations about fasting or begin to share countless success stories or any of my own personal experiences with this trans-formative idea I first have to discuss Balance and Harmony.
I have helped hundreds of people lose weight or change their lives over the past 25 years and the one thing that I have learned is that any idea that you ever want to try or utilize with your nutrition or exercise program should also pass through the theories of successful living.
I personally cannot be taken off of my routine for just any new idea that pops into existence.
Every year there is a new magic pill, potion or diet plan that storms the world with marketing dollars, star endorsement and viral images. As a leader in the fitness and wellness industry I must make sense of the new ideas and utilize and integrate what is beneficial into my own program and life. I must also realize the truth and disregard ideas that are not beneficial.
To be successful long-term with fitness and wellness means that you have got to walk the walk.
No body will follow a leader that does not demonstrate his work.
As a professional trainer my life is a testament to what I do and the way that I live.
The best way to lead is through example.
If you observe the most successful people you will see that they all do, think and say similar things.
A successful fitness and wellness idea must be in alignment with all other successful thoughts, words and actions in your life.
A successful idea must be reproducible by others.
A truly successful idea must be able to be replicated in other peoples lives to create success too.
A good idea requires testing and it must be able to be sustained long-term.
If it cannot be woven into a long-term solution to real life problems It cannot be apart of your successful life strategy.
Life is a marathon not a sprint.
Don’t be fooled by short term simple solutions to your health and wellness routine.
Being healthy is really about becoming the best version of yourself.
Do you have time for anything less than the best version of you?
The best version of yourself is achieved through creating successful habits and routines and maintaining them long-term.
There is no get rich quick routine that works.
There is no overnight cure for weight-loss and well-being.
You need to commit to the lifestyle. It needs to be the way you live or you will never maintain it long-term.
Having said all of that I must say that Intermittent Fasting is one of those great thoughts that just cannot be over looked.
It is supported and well documented with study. I would suggest that to be successful with your health and wellness you must learn how to incorporate this idea into your life.
For me personally the greatest argument for Intermittent fasting is the one of balance and harmony.
Whether you are a religious person, a spiritual person or a true scientist you cannot deny the absolute order of our universe.
Everything works all the time.
There are no exceptions.
The atoms and molecules that make up the cells of your body are the same ones that make up the stars and planets millions of light years away.
Not only that… But you are, in your personal body, in balance and harmony with the universe proportionately ALWAYS!
Do you realize that you are the same proportions of Hydrogen, Helium, Lithium, Oxygen, Beryllium and Carbon and every other material as there exists on any other planet in our solar system or any other star in our universe.
The universe is truly outside us and inside of us.
We are an expression of the whole.
The whole is within us and we are within the whole.
To be successful with anything we must be in harmony with everything.
We have to be able to sustain it. Success happens after long term commitment. After long-term discipline has been achieved. It does not happen by accident. To be successful at it you need to be able to get through the peaks and valleys of life. You must be able to stay the course until the end. Until you reach your target.
As you learn to hold your course and continue to press through towards your goal you will surely arrive there.
Your skills are sharpened by obstacles that arise as you continue to move forwards.
You as an individual must grow and adjust to realize your goal.
It will surely come to you if you can achieve a balance and harmony with your new successful habits.
Intermittent fasting needs to fit into that successful life.
Intermittent fasting is a principle that can stand the test of harmony and balance.
It will help your body to come back to balance and in our day and age we need to bring ourselves back into balance frequently.
Everything in our lives pulls us out of balance. Here is one great idea that can help to restore your balance.
You cannot be successful if you cannot get into harmony with this idea.If you are hating ANYTHING you will never be successful at it.
You must learn and understand this idea.
You must learn how to love it.
You must get into harmony with it.
You must create balance in your life.
See the balance and order of our universe and realize you must implement balance and order in your life.
Bring balance and harmony into your body. Into your physiology through Intermittent Fasting.
Your pancreas releases two hormones.
One is responsible to manage your blood sugar when you are eating.
The other is responsible to manage your blood sugar when you are not eating.
The hormone in charge of blood sugar maintenance in the presence of food is insulin.
The hormone responsible for blood sugar maintenance in the absence of food is Glucagon.
In the presence of Insulin the body cannot burn fat.
It simply cannot.
In the presence of Glucagon your body will mobilize and utilize fat.
If these hormones have become unbalanced in your life your body fat will be out of balance.
Your body will be storing fat improperly, inconsistently.
You can restore the balance of these hormones in your body.
You can turn your body back into a fat-burning machine.
You can restore your youthful energy, vigor and pain-free movement.
The secret is your exercise, your nutrition and your mindset.
Intermittent fasting is a key nutritional idea that is an essential part of resetting your metabolism to create the new you!
There are a number of key nutritional and exercise ideas that you must learn and get into harmony with if you want to be successful long-term.
I want to share and teach all of those ideas to you.
If you need help to create some changes in your body, with your pain, in your energy or your motivation then you may want to join up to my new program that is about to release next week.
It’s going to be my 2017 Summer Body Make Over Program and it’s going to be my best program yet!
I want to give you everything that you are going to need to be truly successful with your goals this year.
Just ask yourself… Are you ready to make a change?
Are you ready to use the most current and up to date science, theory and information to get you there?
If you answered yes to ANY of these questions then you may have an interest in my Summer Body Nutrition and Exercise Program. Let’s arrange a short call to discuss. Email me to make arrangements: email@example.com text me: 905-512-5421
This is a Rapid Fat-loss training program.
If that is what you are looking for then let me tell you what the keys to success are.
It’s really very simple and straight forward.
Simple should not be confused with easy.
Rapid fat-loss is a combination of 3 major elements.
By manipulating these 3 items we can quickly and efficiently turn your body into a fat-burning machine.
Do you know what those 3 elements are?
Your exercise, your nutrition and your mindset.
Your exercise is the spark that primes the metabolic engine to create change.
If your exercise is ideal for you it will trigger the key fat-burning hormones.
Epinephrine, Nor-epinephrine, and Growth hormone.
All of these hormones help fat cells to be released from their storage state Adipose tissue.
Once they are released into the blood stream they can be used for energy and fuel by the body.
In order to trigger the release of these fat-burning hormones the workout must be brief but intense.
Intensity is always relative to the individual.
Obviously what is considered intense to you may not be what is considered intense for me.
In order to trigger the release of the fat-burning hormones the workout intensity must reach 70+% of your maximum effort.
If you are a total beginner then your maximum effort may be extremely low.
As a professional trainer with 25 years of experience now I can assess your personal abilities in our first 20 minute meeting.
Once I know your current level of fitness I can manipulate your sessions to make sure you stay in your fat-burning zone all the time.
If the training stimulus is appropriate for you then your metabolism is stoked.
When done correctly your metabolism will remain elevated for 24 to 48 hrs after your workout!
Sometimes this is refereed to as the “After-burn” effect.
More technically its termed EPOC and it stands for Excess Post-Exercise Oxygen Consumption.
If your training stimulus is appropriate for you it will trigger your body to release the key fat-burning hormones.
They will release the fat tissue from storage. It will be used up for fuel by your body.
Your metabolism will be elevate for 1-2 days after your workout. It can be measured in the lab by tracking your oxygen consumption.
This elevated fat-burning state triggered by exercise is commonly refereed to as the After-burn effect or EPOC.
If you training stimulus is low. If you’re not pushing yourself outside of your comfort zone nothing will change.
The ideal training stimulus for you will also trigger the release of your neurotransmitters. These are the mood altering substances that are exchanged within your brain cells.
The right training stimulus will open your mind up to new ideas, enthusiasm and motivation.
Nothing changes if you don’t make a change in the intensity of your effort.
Nutrition is the next key variable to successful Rapid Fat-loss!
Nutrition is what supports your exercise and creates the new you!
You literally are what you eat.
The material that you put into your mouth is the atoms and molecules that your body will use to build and repair your cellular tissue.
Your nutrition must be right for you…
It must be customized.
It must be appropriate for you sex, your age, your weight, your body-fat, your muscle mass and your personal energy expenditure.
I can calculate this information for you.
You can through scientific formulation determine your daily caloric need.
You can determine what you need and you can determine what you need to lose weight.
You can make sure that your caloric boundary contains everything that your body needs nutritionally to be at it’s best.
You can make sure that you are achieving your protein requirements. You can make sure you are ingesting the ideal amount of carbohydrates for you. You can ensure that your essential fat intake is appropriate. You can meet your needs for water, vitamins, minerals, fiber and electrolytes.
In our first nutritional consultation we can determine a starting point for your nutrition.
By tracking your food for 21 days and working back and forth together each week we can create a customized nutrition plan for you that will teach you everything you will need to know nutritionally to maintain your weight for the rest of your life.
You will learn a system and method in this program that you can lean on and refer back to you even if you allow yourself to get off track again.
At some point in our lives each and every one of us that want to look and feel our best needs to do a deep dive into their personal nutritional requirements.
Are you one of those lucky people that are over 40 years of age and have been able to still eat whatever you want?
For most of us our metabolism begins to slow down as early as 30 or 35 years old.
As soon as that happens the fat stores start to increase.
With right exercise and right nutrition you can heal and correct any physical aliment in your body or life.
And it doesn’t mean that you can’t enjoy your favorite foods while you do it.
A long-term lifestyle successful nutrition plan still needs to allow you to enjoy your favorite foods some of the time.
You just can’t enjoy them all of the time and expect to make rapid results.
The greater your commitments to your nutrition the faster your results will be.
Now I have listed mindset last but not because it is least.
It is listed last because with the first two variables you can change and heal any part of your life…
But to make the changes stick for a lifetime you need to change your mind.
Exercise and nutrition is what you need to make changes.
Mindset is what gets you started and keeps you going for the rest of your life.
Did you know that only 13% of the population exercises regularly?
Does that surprise you?
87% of us do not and cannot keep up their exercise independently.
Don’t be alarmed if you are in this 87%.
Most people cannot do this successfully and the reason is that most people have focused so much on other aspects of their life that they have not allowed any time left to take care of themselves.
Well the truth about this is that you are only as effective to or for others as you are to yourself.
If you are living in a way that does not make your best self a priority then you cannot be successful in the long run.
The truth is that no body has the time for anything less than their best self in this busy day and age.
Do you have time to be anything less than your best in any situation or circumstance in your life?
What would be the benefit from interacting with your friend, your boss, your customer, your partner or your child when you are not in your best place?
How would not being at your best serve you?
Do you want to build a life of success?
Do you want your success to be in all elements of your life?
Once you learn how to create success in one area of your life you can take that formula and move it into another area of your life.
Success is no accident.
There are things that successful people do to remain successful.
You can do those things.
You can learn those things.
You can implement those things into your exercise and nutrition program.
You can implement those things into any aspect of your life.
Your success or your failure is your choice.
You have the power inside you to change anything you want to in your life.
All you need to do is ask yourself one question.
Are you ready to make a change?
Watch out for my 12 weeks to a brand new summer body program!
It will release next week.
It will contain everything you will need to make 2017 your best year ever!
Check us out in the video below:
Well no body is perfect… But the only thing that is ever going to get you better at something is practice.
If you aren’t striving for better then you are falling back.
Pick yourself up, dust yourself off and try again.
With practice you can become a master of just about anything in a short period of time.
You have to really want the thing in order to accomplish it.
Do you really want to make a change in your life?
The best thing you can do to make a change in your life is to build positive habits into your life.
Reduce your negative behavior to a minimum. No body is perfect but to get successful as fast as possible you must remain in your most ideal space most of the time.
To maintain your most ideal space you must minimize any and all negative behaviors.
Introduce new positive behavior to replace old negative ones.
Associate pleasure and success with your new positive behavior.
See yourself as you would like yourself to be.
Connect with the positive feelings associated with accomplishing your goals.
Rehearse your new behaviors frequently to create new habits.
Once those new habits become apart of your subconscious mind you have success built into your automatic pilot.
Do not allow negative thoughts to interfere with your new positive habits.
Especially at the beginning… In it’s infancy your new habits can be broken easily.
Associate your negative behavior with pain and interference.
They are stopping you from making changes in your life.
They are temporary solutions to create momentary pleasure.
Long term joy and happiness will require you defer a brief moment of pleasure in order to accomplish something of greater value.
Once your new positive habits become a part of your subconscious you will be able to produce success in any aspect of your life.
Begin again today!
Start again to pay attention to your food.
Include some physical activity.
Start with baby steps.
Remember practice and rehearsal will make you perfect!
Build up a little bit more each day each week!
Progressively you can change your entire life.
Build momentum a little bit at a time.
Slowly you can overcome your current negative food or drink habits.
Incrementally you can build up your strength, range of motion and abilities.
You can overcome your pain.
You can change every aspect of your life with your nutrition, exercise and some motivation.
Watch for my Get your Summer Body Back special coming out next week!
Jump on board to change your life!
That’s a picture of my wife Dora and I down in Florida about 5 years ago on a family vacation.
Happy Valentine’s day!
Valentine’s day is a very important day.
It is the day that we are supposed to focus on the things that are really most important to us.
The people that we love.
Reverse engineer your life.
If you received news that you were going to die in the next 24 hrs what would be most important?
Would it be your work, your money, your things or the way you look?
Not a chance.
The most important things would be the relationships you have in your life.
Today is the day we are supposed to remember the most important things in our lives.
The day that we dismantle all the confusion we have gotten from the world and screw our heads back on the right way.
The world convinces us that money, things and beauty are the most important things.
Today is the day we can focus clearly on the truth.
Hug and kiss your love ones today!
Today is my 13th wedding anniversary.
I started dating my wife 22 years ago but did not get married to her until 13 years ago.
Until I got married I had no idea what love was really all about.
13 years later I’m still learning.
Love is about becoming selflessness.
Love is about sacrifices.
Love is about responsibility.
Love is a choice.
I have learned that to be truly happy in life you must learn to love every aspect of your life.
You will never be really successful at anything you don’t love.
if you don’t love it then you better learn how!
The best way to learn something is to get around people who are really good at it!
I’m lucky I met a lady that was really good at loving.
Thank-you to my wife for teaching me about love.
Sorry I’m such a slow learner.
I love you!
I can’t wait to take you to Hawaii one day for our Valentine’s. (Maybe on our 20th)
If you need help loving your nutrition or your exercise then look out for my Summer Body Special that’s coming out next week!