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Get it Done: New Years Evolutions
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Guess what the slowest time of the year is in the fitness business? That’s right – the holidays. Health and
fitness is pretty low on the list of priorities now, and gyms across the land
lay barren. The busiest time for the
fitness industry? New Years. People come in and sign up for
memberships in droves. My memberships
sales are easily 400% higher in January than in any other average month. And
we have New Years resolutions to thank. Oh yeah, I love the New Year. Finally, can you guess how long those
resolutions last? A whopping 2 weeks, 4 on the outside. Can you keep a secret? That is how money is
made in the gym business. People sign
up for memberships and then never come in. The average gym attendance is
somewhere around 15%. That means if I
have 1000 members at my gym, only 150 show up on a regular basis. I have been in this business a long time,
and the number still astounds me.
So who are you going to be next year? Are you going to be the
one who joins the gym and never comes in? (If so, I know a great gym for
you…) Or are you going to make a serious commitment to yourself and to your
health? Ditch the resolutions and this year make an evolution. Take yourself to a new level of health, fitness and
happiness. Here are some tips to Get
it Done:
Get In: Get a membership and actually show
up. I know, novel concept. Showing up
is more than half the battle. I love
working out, I really do. But there are some days when I just don’t have the
juice. When that happens I will force myself to show up. I drag my ass to the
gym and push through it to the best of my ability. Without fail I will always feel a whole lot
better leaving then when I got there.
We can all come up with a truck
load of excuses why we can skip out on training- but there’s nothing
to compare to the feeling of accomplishment after a workout.
Get Out: Open
your front door and go outside. I have long been an advocate of short intense
workout sessions, but that does not mean you should not go outside for a walk
once in a while. Enjoy the scenery, go for a hike or maybe a bike ride. The gym is not the only place to get
active.
Get Fish: There is only one supplement I recommend to
all my clients without exception: Fish Oil.
If there is one thing you can do to improve your health over the next
year that requires hardly any effort it is take your damn fish oil caps. The benefits to fish oil supplementation
are almost endless. Plus they are not
too expensive and the ones you get at Costco are awesome. Shoot for a minimum of 6 grams per
day. There does not seem to be an
upper limit to how much you can take – If I sprout any gills I will let you
know.
Get a Plan: You need a plan of attack. Haphazard workouts on a “whenever you feel
like it” schedule simply do not work and are doomed to fail. Buy a book, read a magazine or better yet
hire a trainer. Whatever you do have a
plan. Success rarely happens by
accident, and you are better off not leaving it to chance.
Get Serious: Here’s a fact: light weights and high reps
do not hold a candle to hard and heavy. Short intense workouts are far
superior to the longer drawn out sessions.
Get in, get out, go home. The
same holds true for weight training and cardio.
Get Dead: If you have not already incorporated
deadlifts in your program- why not?
They are probably my favorite exercise of all time. They work almost
every major muscle group including strengthening your back, core, legs, shoulder
and more, they increase your metabolism and they just look damn cool when you
do them. Proper execution is key, so
if you are unsure how to do them enlist the help of a qualified trainer.
Start out relatively light, using 12-15 reps. As you get more comfortable
with the move shift towards the 6 rep range.
Get a Life: Be
consistent with your training and nutrition 80-90% of the time. The rest of the time live a little. I recommend a regular cheat night where you
allow yourself to eat whatever you have been craving the rest of the week.
Now, what’s stopping you from making your own New Year’s evolution? Here’s to a happy, healthy
2007.
Joshua
Carter
The Body Transformation Expert
Carter Fitness Training
http://carterfitness.com
818337-6175
PS: Feel like a bowl
full of jelly? Or worse, look like one? My staff and I currently have some
availabilities so why not come in and get a FR.E.E test drive of our
services? Schedule a session with a qualified trainer to get that fat melted
away faster than Frosty in Florida.
Carter Fitness in West Hills is up and running. Reply to this email or give
me a call at 818-337-6175
Four Holiday Tips to Beat The Bulge...
The Holidays are in full swing.
If you are like most people then the Holidays bring about a sense of wonder,
an atmosphere of good will and....a huge plate of food followed by tons of
Christmas cookies!
More than 50 percent of adults gain weight during this magical time of year
but you don't have to be one of them! In this issue I am going to bring you
four tips that will help keep the pounds from finding their way to your
waist.
It's said that the average person gains between 2 and 6 pounds between now
and January 1st. For some this can mean struggling for months just to get
back to their pre-Holiday weight.
Our goal for you is to not put the pounds on in the first place. Sounds good,
right?
Before we dive into
the tips let's take a moment to set you up for success.
This may seem silly or trivial, but bear with me as this will likely be
the catalyst for your success.
Close your eyes and picture yourself standing in front of your bathroom
scale. The calendar on the wall says January 2nd 2007. The Holidays are over
and you are now forced to reckon with reality. You step onto the scale and
peer down at the reading. What does it say? Did the numbers go down? Did they
stay the same? Are you up 5 pounds?
Scary thought, isn't it? The ominous first week of January beckons
decorations to come down and the New Year's resolution of losing weight to be
made out of desperation. But I have some powerful news for you.
You have a choice to
make.
Right now you can decide what your scale will say on January 2nd 2007.
Close your eyes again and picture yourself stepping onto that scale. Now
decide what you want that number to be. Got a picture of it in your mind's
eye? Good. This is your goal. Now read on for the tips that will see you
through your goal.
Holiday Tip #1:
Maximize the Burn
We all know that the month of December is a busy one. There are parties
and dinners; shopping and decorating. You have cooking and cleaning to do
before your guests arrive and gift wrapping to do after the kids are in bed.
So where do your workouts fit in? You probably have a regular schedule for
your workouts (if you don't then schedule your first appointment with me
ASAP) and this schedule will likely be modified for the Holidays. And less
exercise means more weight gain, especially when it is coupled with an
increase in food consumption.
Does this mean you have to stick to your guns and never miss a workout? While
that would be ideal, it just isn't practical. Instead of rearranging your
Holiday schedule to revolve around your workouts focus on maximizing each
workout that you do get in.
In other words, kick
up your intensity when you do find the time to exercise.
A great way to do this is to do complex movements, such as a squat and
press rather than a simple squat. Another way to burn more calories is to
utilize your core throughout your workout. This can be done by challenging yourself
with an unstable surface-use a stability ball for your crunches and try
standing on one leg while performing bicep curls.
Holiday Tip #2: Don't
Go Hungry
"I'm saving my appetite for the party tonight...." Have you
ever uttered those words? The thought is tempting, right? You know that a
Holiday party or dinner means an abundance of great food, and what better
condition to arrive in than famished? The hungrier you are the more good food
you will have room for.
This plan has two
major problems.
First, when you go for hours without food your metabolism crashes. This means
that when you do get around to eating-like when you arrive at the buffet-your
body will be eager to store all the yummy calories as fat. Not good.
The second problem is the most obvious. The more food you eat at that Holiday party the more
likely your scale will display a ridiculously high number on January 2nd.
Again, not good.
Instead of saving your
appetite for a big meal, maintain a healthy metabolism by eating small meals
every few hours. Always eat a well balanced breakfast and
never arrive at a party with a growling stomach.
Holiday Tip #3: Be
Inefficient
I know, I know. You are constantly bombarded by information on how to be
more efficient and here I go telling you to be inefficient. But hear me out.
Be inefficient in how
you expend energy.
In other words, expend as much energy as you can on an activity even if
this means doing things in a more challenging way. After all, the more energy
you expend the more calories you burn.
Here are some ideas: Instead of rallying for the closest parking spot at the
mall choose the farthest spot you can find. The extra walking burns calories.
Always opt for the stairs instead of an elevator. If you have the option of
sitting or standing, work your legs and stand. Have to sit at work? Try
sitting on a stability ball-you will burn calories and work your core without
having to think about it.
Be on the lookout for more fun ways to expend energy this Holiday season. Remember that the number on your
scale will be the result of each individual calorie that you consume versus
each individual calorie that you expend.
Holiday Tip #4: Watch
Out for the Eggnog
Who doesn't love eggnog? It is sweet, spiced and oh so creamy-yum.
However, did you know that 8oz of eggnog with rum contains 450 calories?
Numbers like that add up quickly-indulge in just 8 glasses and the number on
your scale will creep up a digit.
Don't be fooled. Eggnog is not the only high-calorie beverage that threatens
your waistline. Champagne, wine, hot cocoa, spiced cider and spirits are all
filled with one deadly thing:
Empty calories.
Stay away from beverages that are high in empty calories. Instead drink
as much water as you can and stick to limiting your high-calorie drinks.
Did you know that the solution to your fitness goal is right before your
eyes? Contact me, your local fitness expert and get started on your own plan
for fitness today.
It's a great feeling seeing the pounds melt off week after week!
Something Is Better Than Nothing
Did
you know that sitting in front of the T.V. only burns about 1 or 2 calories
per minute? Get up! Do crunches through one commercial break and then jumping
jacks through the next. Studies have shown that as little as 10-minutes of
exercise each day can improve your health and contribute to weight loss.
(Want more fun tips like this one? Hit the reply button and ask me for more!)
 This colorful salad is
the perfect side to your Holiday meal. It is filled with crisp asparagus and
creamy avocado and coated in a tantalizing dressing. Take this along to your
next Holiday get together and expect rave reviews.
Yields 7 servings
Ingredients:
- 1 lb fresh asparagus, trimmed and cut into 1-1/2-inch
pieces
- 8 medium fresh mushrooms, sliced
- 1 large ripe avocado, peeled and cubed
- 1 medium zucchini, diced
- 1 large tomato, seeded and chopped
- 1 medium red onion, sliced
- 2 tablespoons lemon juice
- 2 tablespoons olive or canola oil
- 1 tablespoon balsamic vinegar
- 1 teaspoon Dijon mustard
- 1 garlic clove, minced
- 1/2 teaspoon dried basil
- 1/2 teaspoon dried thyme
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
Instructions:
- Place asparagus and two tablespoons water in a
microwave-safe dish. Cover and microwave on high for 3 - 6 minutes or
until crisp-tender, stirring once; drain and cool.
- In a large bowl, combine the asparagus, mushrooms,
avocado, zucchini, tomato and onion; toss gently.
- In a jar with a tight-fitting lid, combine the
remaining ingredients; shake well. Pour over salad and toss gently to
coat. Cover and refrigerate until serving.
Nutritional Analysis: One serving (1 cup) equals 122 calories, 9g fat, 11g
carbohydrate, 4g protein.
Know anyone who could use these valuable tips and ideas? Give them a
subscription to this newsletter by using the 'refer a friend' link below.
Makes a great gift! *hint* *hint*
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Joshua
Carter
Body
Transformation Expert
Email Me
My Site
818-337-6175
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