The technical term for the "energy crash".

Reactive hypoglycemia.
What is reactive hypoglycemia? Reactive hypoglycemia is the technical term for the "energy crash" and the hypoglycemic (low blood sugar) response that occurs after a meal too high in refined carbohydrates or sugars. This state is characterized by tiredness, brain fog and a depressed or irritable state of mind. The interesting thing about reactive hypoglycemia is that when your blood sugar is low (when you are getting hungry or shaky) having a processed carbohydrate or sugar snack will actually make the situation worse. It will temporarily raise your blood sugar and correct the situation, for a second, and then it will drop you down to an even lower level than where you started. Some real world examples are: the way you feel after stuffing yourself at Thanksgiving dinner and then desperately need a nap, the afternoon crash at work and the way your child is a moody mess after snacks of juice and cupcakes at school. (School administrators and parents please listen up: Stop sending and allowing that shit in classrooms. It affects your child's ability to learn, socialize and perform. And don't use the excuse that it's only on birthdays and special occasions because there is a birthday or occasion every day at the elementary school level.)
Avoid reactive hypoglycemia by snacking on foods rich in proteins and healthy fats, and fruits.
Cheese, nuts, apples, nut butters, yogurt, and other fruits make good snacks. Juices, pretzels, candy and all baked goods (cookies, cakes, cupcakes) are all very poor snack choices, both for kids and adults. Sodas and coffees with sugar or sugar substitutes will elicit a reactive hypoglycemic response as well so avoid those too. To avoid a hypo-crash, use cream (instead of skim or regular milk as cream has zero sugar and the fat content actually stabilizes energy levels) in your coffee and always have coffee with food.

Ps. If you need a killer home workout program, with no equipment. Check this out:

Turbulence Training Fat Burning Program

 Hook up with me here: Online training, nutrition and inner circle membership support- www.theprogram.trainerize.com

Get "lean", don't just "lose weight".

Let me try to simplify some of the complicated processes of nutrition and the human body so that we can better understand why we get fat and more importantly, how we can get lean and healthy.
Part One:
First off, let me put an end to the "it's as simple as calories in versus calories out" debate. If it were only that simple. I find this argument being made typically by old school thinkers or those with only book knowledge. I refer to John Berardi of Precision Nutrition on this one and he talks about how the science of measuring calories in a food and recording calories is so flawed that it can not be relied on as a reasonable way to lose weight. (Yes, we all know about the professor who did the "Twinkie diet" and proved that you could lose weight on junk food alone if you just kept your calories low. Well I have never seen this man but I will bet you anything that he did not have a nice looking physique at the end of this little experiment.)
Having spent many, many years working with countless numbers of clients and with competitive bodybuilders, I have seen many attempts at losing weight and losing bodyfat. This brings up my first point. The goal of anyone trying to lose weight should be to lose bodyfat, not weight. That sentence bears repeating. The goal of anyone trying to lose weight should be to lose bodyfat, not weight. If your goal is simply to lose weight on the scale, then yes, counting calories will do it. Remember, Mr. Twinkie may have lost weight but we can be sure he wasn't lean and muscular at the end of his little test. Most people who say they want to lose weight really want to lose bodyfat. Looking better, feeling better and being more toned is a result of losing bodyfat, not just weight. Many times losing "weight" is losing muscle, so the person looks smaller, but no leaner and no better. Just a smaller sized fat person. 
Having worked with bodybuilders for over 20 years, I have seen bodybuilders drop bodyfat more effectively than any other group of people in the world. Now yes, most bodybuilders use steroids and a myriad of other drugs to lose bodyfat and build muscle and I will not discount that as a huge part of why they look the way that they do. However, I have worked with many natural bodybuilders, who did not use steroids or any drugs, and many of them didn't even  have good genetics. They were not competing on a high level, they were just trying to lean out for a personal goal. Not one bodybuilder, male or female or natural or drugged, got lean by eating anything other than clean protein foods, vegetables, some fruits and some "good" carbohydrates. Virtually all of them eliminate processed foods, sugars, white flour, white bread, juices, sodas, sweets, alcohol, etc. NOT ONE of them got lean by counting calories and eating bad food. NOT ONE. In fact, I have seen many, many bodybuilders keep their calories low but "cheat" on their diets and NOT get as lean as those who did not cheat. This is not to say that everyone should eat like a bodybuilder or that everyone wants to look like a bodybuilder, but it is to prove the point that eating like a bodybuilder removes bodyfat better than any other method. Period. So the goal should be to learn from the bodybuilders and eat as close to that as possible, if your goal is to lose fat and build muscle.
So, how do the bodybuilders do it? Well, let's try to simplify it here. Do the following: Lift heavy and hard. Eat clean (protein foods-organic meats, poultry, eggs and fish, eat lots of good fats, eat moderate amounts of veggies and fruits, some "good carbs" like oatmeal and sweet potatoes and eliminate anything (or as much as possible) with flour and/or sugar. Bottom line is don't try to count calories. Try to eliminate the crap and make sure you lift heavy (heavy is relative to each person) so that you maintain or even build muscle during the leaning out period and keep your metabolism stoked. (If you want to know exactly how to eat to be lean, muscular and energetic without suffering, check out my Ebook "The PROGRAM- Nutrition Protocol for fat loss." A little cardio is good but you cannot make up for cheating on your diet with cardio. (Not if you want to be lean and defined.) I have seen a million people try it and it doesn't work.
-Scott
 Hook up with me here: Online training, nutrition and inner circle membership and support- www.theprogram.trainerize.com

"No, I'm sorry.. It's not ok to be fat."

I'm sure this post won't make me any friends, but it has to be said and if I have to be the one to say it, then so be it. I am all for "accepting yourself for who you are" and being comfortable in your own skin. If you are short, big boned, skinny, have a big nose or a small nose, big lips, thin lips, curly hair, no hair, etc. But I am not for "accepting" obesity and disease as "who you are." You have the power to change this. And you need to change this. Both for you and the life that you deserve to live,  because you only get one; and for your family and friends who love you and don't want to see your life cut short because you were comfortable "accepting yourself" and not taking accountability for your health.
Don't get me wrong. Being curvy, thick, etc. is cool if you are healthy. But being fat and unhealthy is not. Please don't be offended or misinterpret my point. I get passionate about people not being fat (unhealthy)  not for my own reasons or because I "dislike" people who are overweight. I am not prejudiced in any sense of the word and in fact, I appreciate diversity in lifestyles, race, gender, etc. more than anyone. The reason I am passionate about people not being fat is because it upsets me very much to know that these people could be leading a longer, more enjoyable and fulfilling life and they are going to miss out on that because of their health. This is not just an opinion, this is a fact. Being overweight leads to a myriad of health problems and a shorter and more limited life. Period end of story. Yes, it is selfish because it affects everyone that loves you. We as a society, have begun to accept dangerously high levels of bodyfat as normal. Forty percent bodyfat is not normal. Human beings are not supposed to look like (or feel) like this. We are designed to be lean, strong, fast and healthy. Mother nature is a miracle maker and the human being that she designed looked much different than who we see walking the malls today. Human beings eating foods that we were designed to eat and doing exercises/activity that we were designed to do look great, feel great and live healthy. It's time to get back to the human beings that mother nature designed.
-Scott
Hook up with me here for online training, the nutrition plan Ebook "The PROGRAM- Nutrition Protocol to lose fat.", inner circle membership and support. 

Oh, now I get it..

So today was one of those days when I had plenty of excuses not to work-out today. Lots to do, kind of tired, maybe I need another day of rest.. You know the story. Then I saw something that changed my mind. A guy flew past me on a skateboard. Wow, I thought.. Ok now I have no excuse, I need to get my workout in. After all, you know as well as I do that one day of excuses leads to a second day of excuses and next thing you know, 5 years of "I'll get back on track tomorrow" goes by.

 It doesn't matter that your kids kept you up late or got you up early. It doesn't matter that you missed yesterday's workout too. Mother nature doesn't care what excuses you want to use. She will still make you sick, fat, tired and all of the other bad things that happen when you don't exercise.

I was forgetting all of this when I felt lazy this morning. I had all the excuses lined up. And you know what? I was buying them. Sometimes it seems like all the stars have to be aligned just perfectly to work out. You need just the perfect amount of time, (like that ever happens), you need tons of extra energy (like that ever happens either), etc.. But the reality is you just have to do it, no matter what the conditions are. Ask the skateboarder.
Now what was it about this skateboarding man that inspired me? Well, he wasn't exactly your typical skateboarder.
He had no legs.
What's your excuse?
#dontbullshityourself
-Scott
Hook up with me here: Online training, nutrition and inner circle membership and support- www.theprogram.trainerize.com

Motivation.. For Life!

Motivation for Life.

Often when it is time for me to write an article, I ask friends and clients for topic suggestions. One suggestion that I get frequently is the topic of motivation. I have to say that this puzzles me. Motivation is all around us, in every aspect of our daily lives. If the goal of the article is to provide the motivation to exercise, eat right and be healthy: then that is a very easy article to write. Let’s begin with a list of five general facts and then find a motivation point to take from them and make them more personal and powerful.

11.)    A recent report by the BBC states that physical inactivity now causes as many deaths each year as smoking. That number is a staggering 5.3 million. Now if that isn’t motivation for someone to get off the couch and start exercising then I cannot imagine what is.

MOTIVATION POINT: Exercising can save your life. Think of how valuable ten or twenty more years of life will be to you and your loved ones. Think of how devastating the loss of a life is to the family left behind and what a shame it would be to know that it could have been prevented with a simple consistent exercise program.

22.)    Obesity and diabetes are two of the fastest growing health concerns in the United States and exercise is one of the best ways to fight and prevent both of them.

MOTIVATION POINT: Exercising can keep you healthy and extend your life. Think of how difficult life will be for you or your loved ones if you are faced with obesity and diabetes.

33.)    Hundreds of millions of dollars are spent every year on cosmetic surgery and other procedures to look better. Almost everyone will agree that looking lean, healthy and fit is one of the keys to looking better and younger.

MOTIVATION POINT: Exercising will help you look better. This is a point worth repeating. Exercising will make you look better and the confidence that comes with that will carry over into all areas of your life.

44.)    Americans spend countless hours in therapy and take dozens of different medications to feel better. Exercise is a clinically proven anti-depressant and a guaranteed way to make you feel better.

MOTIVATION POINT: Exercise will make you feel better and has no negative side effects!

55.) Americans spend close to 750 million dollars per year on energy drinks, all with the goal of increased energy and mental focus. Unfortunately, energy drinks can ultimately drain your adrenal glands and cause serious health problems.

MOTIVATION POINT: Choose a healthy way to increase your energy and mental focus. A diet with the correct amount of fats, proteins and carbs and a consistent exercise routine will help you sleep better and have more energy for all of the things you love to do.

In summary, the motivation to exercise and get healthy is all around us. The more challenging part is to taking the steps to get started. Don’t let that stop you. Start with small steps. Start taking regular walks, join a gym or exercise class, find a sport that you once loved and start playing again or simply plan active time with the kids. Don’t get too hung up on what to do, just do something.  Nike had the slogan “Just Do It” and we can now use the slogan “Just Do Something.”

-Scott
 Hook up with me here: Online training, nutrition and inner circle membership and support- www.theprogram.trainerize.com

It's not about what you can't have, it's about what you CAN have..

I am happy that so many people are reading my blogs, but some people say "Scott I love your blogs. But they always make me feel so guilty." Guilty? Why?  I'm not trying to bring you down and my intention is not to make you feel guilty or to remind you what a crappy job you are doing with your workout, diet, whatever.. More importantly, my intention is certainly not to eliminate all fun and enjoyment from your life.

On the contrary, my goal is to bring you even more joy, more happiness, more confidence and more zest for life! If you are already super confident in the way you look, feeling great and have energy to the moon, then don't even bother reading my blog. Tell me to go scratch and keep doing what you are doing because you have got it going on! But if you are like most people who come to me for advice, and you don't feel so great about the way that you look and you don't feel confident naked and you are tired all the time, then understand that what I am telling you can change all that. Yes, you may have to s-a-c-r-i-f-i-c-e some of the things that you "love", things that make you happy, etc., but you will be making decisions that will make you happier in the long run.

Too many times we focus on what we "can't" have. We can't have ice cream, we can't eat pancakes for breakfast, we can have sugar in our coffee, we can't eat potato chips. What about focusing on what we can have? We can have constant energy. We can have muscles and strong backs. We can look awesome with our clothes off. We can feel confident at the beach. We can kick some younger ones asses at sports. We can live a long and active life.

The short-lived happiness of pastries, and piles of starchy carbs and sugary sweets is ruining the long-term happiness of good health, a slimmer waistline and muscles that you didn't even know you had.
Sure, sleeping an extra hour is nice but losing 15 lbs. in six weeks from getting up an extra hour earlier to workout feels even better. Having dessert every night tastes good but putting on a bathing suit and standing in the bathroom for 20 minutes trying to figure out how to hide your love handles in it doesn't feel very good. Does it? Think of how good it would feel to slip back into those clothes that are hidden away? Or go shopping and not be afraid to look in the 3 way mirror!
The term is delayed gratification and if you don't know what it means, google it.
 No college student wants to study but it sure is nice to get a college degree. Get it??
-Scott
Hook up with me here: Online training, nutrition and inner circle membership and support- www.theprogram.trainerize.com

Are you freakin' nuts??

Is there a difference between 200 calories of nuts and 200 calories of pretzels? Yes. Do you know which would be the better snack? Are you sure? Why? Nuts are the better snack and let me explain why. Nuts are natural foods with naturally occurring essential fatty acids (yes people, fats are essential to health and reducing bodyfat) and other nutrients. Pretzels are highly processed, refined crappy carbs and any "nutrients" they have have been man-made and are virtually useless. Equally important, and maybe even more important for the purposes of our discussion is the effect of nuts or pretzels on fat loss. The key to fat loss (PAY ATTENTION HERE) is controlling blood sugar. Blood sugar levels that spike up and down all day leads to body fat gain and swinging energy levels and mood swings. Stable blood sugar levels lead to fat burning, steady energy and mood. Good right? Ok, so pretzels, a refined carbohydrate, lead to a rapid rise in blood sugar, followed by a crash, followed by a craving for more refined carbs (referred to as crap), and so on and so on for the rest of the day. A snack of nuts leads to a slow release of sugar into the blood, a stable blood sugar level, and sustained energy and the ability to burn fat. This is why a dinner of a small steak and a salad is better than pasta and bread, EVEN IF THEY ARE THE SAME CALORIES.
So do this. Trade your cereal and juice for eggs and veggies. (whole eggs, not just whites)
Trade your pretzels and diet coke snack for a handful of nuts and half an apple.
Trade your lunch sandwhich and chips for a chicken caesar salad.
Trade your coffee with skim milk, 5 splendas and a pastry to a coffee with cream (yes, cream instead of skim. Why? Because cream causes a lower rise in blood sugar than skim and Splenda, and most people will actually end up using less total calories of cream than all of the skim it takes to lighten the coffee), no sweetener and a TB peanut butter on celery.
Trade your 2 slices of pizza for dinner for a small steak or pork chop and some broccoli sauteed in olive oil.
Do this for one week and you will see fat fall off and energy levels rise. Try it and see.
-Scott
 Hook up with me here: Online training, nutrition and inner circle membership and support- www.theprogram.trainerize.com

Is this ridiculous or is it just me?

It never ceases to amaze me how many people want to completely change the way that they look and feel, yet they don't want to change anything about the behavior and habits that have gotten them to where they are now. Is this not a little ridiculous? How many people can say "I want to lose 40 lbs." and then follow up with "BUT,  I don't really want to exercise for an hour every day, I don't like salad and I'm not going to give up drinking. But I really like the Zumba class that I take twice a week. It doesn't seem to help but can I keep doing that? And I know I won't follow your diet, but I do want a personal trainer. Can I come twice a week for half an hour?"

 H E L L O?? Does this sound like insanity to you or does this sound like you? If it sounds like you, then splash some cold water and your face and get ready to wake up and smell the coffee. It ain't gonna happen! If you are 40 lbs overweight, the things you do on a regular basis have to change, and change dramatically.

It is not unlike going to see a financial advisor about how to start saving money, but telling the advisor that you are not going to change any of your spending habits. It is safe to say that most of the things "you do", will have to change. "Well I like to watch tv." Change! "Well I like to take Zumba for my exercise." Change! "Well I like pasta and bread. I won't give that up." Well guess what? CHANGE! "Oh, and I don't like to do cardio." Oh no? Well guess what? Neither do I. But you have to do it. I like pasta and pizza too, and I'd like to eat it every day for every meal if I could. But I don't. And you can't either if you want to lose weight.

That's the deal. So stop making excuses, recognize that your habits make you who you are, and develop some new, good habits. Will you still be able to have pasta and bread? Yes, but definitely not as frequently or in the quantities that you have them now. Isn't it logical to assume that doing the things that you do now has gotten you into this predicament. So to get out of this predicament is going to require that many of those things change. Doesn't seem hard to comprehend, yet for many it is.. Take a good look at the habits that you have and decide to change the ones that are not helping your situatuion. Pretty soon feeling good will be a habit. Feeling confident will be a new habit. Having energy and being in a good mood will be a habit. You might not hate that cardio so much after all..
Need more help?
Hook up with me here: Online training, nutrition and inner circle membership support- www.theprogram.trainerize.comwww.theprogram.trainerize.com

Analogy Guy (It's about weight loss people..)

What do you think of this scenario? Imagine I am sitting down with my financial advisor, who I have sought out because I am seriously in debt and I cannot seem to get out of it. I have been trying to pay off my credit cards and save some money, but I am actually getting deeper and deeper in debt and I can see that is going to be a big problem down the road. I've actually had a few friends in similar situations lose their houses and have to declare bankruptcy. I definitely don't want that to happen. So I got John's (the financial advisor) information from a friend and gave him a call.

"John, I am really worried that I have no idea how to get out of this debt and instead of getting better, it is getting worse. Can you help me? Please??"

"Well Scott, first of all we have to look at your spending habits and figure out what we can change."

We talk for a little while and John recognizes that I spend more than I make, and recommends some changes and things to cut back on.

"But John, I really love going out to dinner and I just can't give that up. Also, I know I shouldn't eat my lunches out or buy such expensive clothes, but I just love it. Oh, and I definitely won't give up my $10/day Starbucks habit. I know I can make it at home for 10 cents but Starbucks is my thing."

"Ok Scott, well if you are not willing to make any changes, how do you expect me to help you?"

"Well John, I want to get out of debt and save money, but I just don't want to give up any of the things I like or change my lifestyle at all."

"Well Scott, will you at least start to record everything you spend money on for one week, so we can figure out what we need to focus on the most?"

"I can try, but you know, that just takes so much time and who has time to do that?"

"Ok Scott, let me ask you this. You think you want to save money and get out of debt, yet you won't take the time to record your spending and you won't change the habits that have gotten you into this situation. Is that correct?"

"Um, kind of."

"Then doesn't it seem unlikely that you will ever get out of debt? The reason you are sitting here in front of me is that your habits have gotten you in this predicament. Continuing to do the same thing will only result in more debt and probably the loss of your house and bankruptcy. You say you don't have time to record your spending. Do you have time to move into a new house when yours get foreclosed on? Do you have time to sit down and explain to your family why you can't buy any furniture, clothes, toys or food after you declare bankruptcy and have no credit? Do you have time to continue to be stressed and worried about your financial situation?"

"John, when you put it that way, you are such a downer."

"Scott, I don't want to be a downer, but you are asking for my help and I am telling you what you need to do to save yourself. Now it is up to you to go and do it. Don't kid yourself into believing that if you just keep doing what you are doing that somehow things will get better. They won't."

*It should be fairly obvious to everyone reading this what I am implying and what the analogy is here. If it is not, you are probably reading the wrong blog. Think of how this analogy can apply to your fitness and weight loss goals. Now get out there and start "saving some money"!!
-Scott
Hook up with me here: Online training, nutrition and inner circle membership and support- www.theprogram.trainerize.com

"But Scott, the scale isn't moving.."

Today is for all of those men and women who are obsessed with the scale. Get over it. First of all, being "skinny" is so 2007 and being "fit" is where it's at for 2011. Secondly, the scale does not tell you jack. I can tell you from personal experience that I have gone through periods of being sick, lazy and stressed (all at the same time) and not exercised or eaten right for weeks at a time. What happened? I gained a little weight on the scale, sure, but I looked far worse than the 5-8 lbs on the scale showed. Why? Because I lost a lot of muscle and gained a lot of fat. So I actually looked and felt like I gained 20 lbs!

Why do I use this example? Because it works the other way too. When I finally got myself together and started eating well and working out again, I only lost 5 lbs (on the scale), but I looked and felt COMPLETELY different. Why? Because I lost the 10 or 12 lbs of fat I had added, and gained the 5-6 lbs of muscle I had lost. Do you get it?

The point is that your body can change dramatically and the scale will not accurately reflect what is going on in your body. I have seen people celebrating because they lost 15 lbs on their new "diet", when they actually look worse and not any better. Why? Because they lost 15 lbs of muscle. Now they are lighter on the scale (Yay! Who cares??) and they look worse. Why? Because before they had 120 lbs of muscle and 50 lbs of fat. Now they have 105 lbs of muscle and 50 lbs of fat. So proportionately, they are fatter than before!

And another great side effect of this "Yay I lost 15 lbs diet" is now their metabolism is screwed from the loss of muscle and now he/she will gain weight even faster. So what will he/she do? Probably freak out when the weight comes back on, and then do another "diet".

Get off the scale and get off of the diets. Focus on how tight and firm your muscles feel. Look at how great you look in your clothes. So what you are not "skinny"? Nobody cares. Be healthy, that looks better anyway. Build some muscle, give your body some shape and strength, and build a strong and fast metabolism. Exercise, resistance training, small and frequent healthy meals is the formula. Maintain consistency.

"Skinny" is out, for both men and women. I say bring on the muscle, tone and the shapely curves!
-Scott
Hook up with me here: Online training, nutrition and inner circle membership and support- www.theprogram.trainerize.com

Sometimes we all need a good, swift kick in the pants!

Today's "kick in the pants" is a good one and I often need to remind myself of this one. Does this sound familiar?

"Ahh, man I want to start working out but I've got no time. I mean, I have work, and the kids and I'm just so busy. I don't know when I can even fit it in. I mean, I really want to lose weight. Actually, not just want; I need to lose weight. The doctor told me if I don't lose weight and get my cholesterol down that I have to get on Lipitor. And I might end up being diabetic. Well, actually I guess I can take a couple of pills everyday and inject those little needles in my stomach. They are pretty small right? Do you think it hurts?"

If that doesn't describe you, at least in some way, it is something you have definitely heard. You've probably heard it a few times. I've heard it a million times!

Funny thing is, that person who has no time to workout, somehow has the time to watch and know the details of at least 2 or 3 weekly TV shows. (Each show is at least an hour, by the way.) If it's a guy, he follows at least 2 sports teams and knows every scoring leader and stat and "needs to relax" on the couch every night after work. Right? Yes, right..

You don't have time to exercise? Ok, that's cool. Do you have time to go to the hospital? Do you have time to get your prescriptions filled? Do you have time to wonder what side effects all of these meds are having on your body? On your sex life? What about worrying about how fat you look in those jeans or stressing about having to wear a bathing suit in front of your friends? Have you got time for that?

You can find an hour every day to exercise. You can definitely find 30 minutes a day. Don't bullsh*t yourself. If you can't find the time, then it is not important to you. Period.

Have to spend "quality time" with your husband or wife watching TV? Hello, that is not quality time. You are not talking and you are not getting to know each other more or growing closer to your kids. You are sitting there doing nothing. Yes, I'm being harsh and do I expect you to throw away your TV? Of course not. Do I watch TV? Yes, I do. I am also not complaining every day about how much weight I have to lose or how I have no time to workout.

PRIORITIZE. If you want to be healthy and lose weight, exercising has to take priority over watching TV or playing video games or whatever. You want some good quality time with your spouse or kids? Get in shape, see how much different it feels to feel good about yourself. When you can go to the park, the beach, the pool and run and play and interact with your family, that is some serious quality time.

Come on folks, think about how you spend your time and where you can fit in some exercise. You can. You just have to prioritize, put it on the "To do" list or calendar like an appointment and do it. It is not optional. We are talking about adding years to your life here, and quality to your life. Isn't that what it's all about?

** Odds that the average guy will develop diabetes even if he is disease free at 40? 1 in 3

** Increase in risk if that guy watches 4 or more hours of TV daily? DOUBLE.
-Scott
Hook up with me here: Online training, nutrition and inner circle membership and support- www.theprogram.trainerize.com

The Daily Smackdown

Every once in a while, we all need to be slapped around a little bit. You know, when we are kidding ourselves into believing something that we really want to believe, but it just ain't true. That's when we need a good friend to grab us by the shoulder, pull us aside, look us in the eye and say "Hey buddy, here's the deal" and lay it out for us. Well today I am going to be that good friend, Jillian Michaels style.

If you want to lose weight, and for just about everyone reading this blog, this means you, and if that weight is substantial, and substantial is anything more than five pounds, then listen up because I am talking to you.

Don't believe any thing you see on Regis and Kelly or whatever else you watch that tells you by making a few minor changes, switching from Coke to Diet Coke, using Splenda instead of sugar in your coffee, etc., you will lose weight and achieve the body of your dreams. It's not.

Have you ever read about how to save money? They give you tips like stop going to Starbucks and make your own coffee, don't buy a newspaper but read it online instead, etc. Is anyone getting rich like this? No, I don't think so. The one or two good articles you read written by a real financial advisor who lives in the real world will tell you this: Don't give up your little things, like Starbucks and the newspaper. Instead focus on the big things, like making changes to your auto insurance policy, starting up your 401K and maximizing it, drive a less expensive car and stop eating out at expensive restaurants and cook at home. Those big changes make a difference, but going to instant coffee ain't gonna cut it.

Well weight loss and fitness is the same thing. Don't kid yourself that switching to Splenda or Equal is going to do anything to your waistline. In fact, in my opinion it is more likely to give you some kind of trouble down the road, like most sugar substitutes, and you'd be better off with a little sugar. At least sugar is natural. Anyway, I digress. The point is you need to take "massive action" to lose weight. You are trying to save your life here. You are trying to lose 20, 30 even 50 pounds. That is not happening with small changes. "Start taking the stairs instead of using the elevator." Not gonna do it. Is it a good idea? Yes, of course. But it's not going to make a dent in your size 18, that's for sure.

What is massive action? Make the decision to do something dramatic. Commit to a plan of action. Join a gym (and pay for the year up front). Hire a trainer (and not just once a week), sign up for aerobics or spinning classes and go EVERYDAY. Call a nutritionist or get The PROGRAM Ebook and learn how to eat because I know that you "Don't really eat that bad", but guess what? You do! You do eat bad. You may not eat fast food for every meal, but if you need to lose 20 or more pounds, you are eating very, very wrong and you need to learn what to do and start doing it pronto. Every day, week or month you wait to do something dramatic, you will gain another 2, 5 or 10 pounds and have that much more trouble getting started.

Don't say "I'm going to try to workout this week." Too weak and not committed. Say "I am going to exercise everyday this week." Be definite and even more specific. "I am going to go straight to the gym from work every day this week. I am going to do 30 minutes of cardio everyday, and on Monday, Wednesday and Friday I am going to do weights." That is more like it. And better than that would be that you are going to see your trainer M, W and F or you better know exactly what you are going to do on those days or you will just putz around like most people at the gym and you will feel good that you went, but you will know deep down inside that you probably didn't do what it is going to take for you to lose the weight. If this is the case, you will only last about 3 weeks and then you will bail, deciding that "This doesn't work" and you will give up.

It doesn't work if you don't do it right. Just showing up won't do it. Just hitting a tennis ball back and forth won't make you a good tennis player. If anything, it might make you worse as you learn bad habits that a coach will someday have to correct. Same thing with exercise. Learn now to do it right, what exercises are best, how hard you have to push yourself, etc.

I think you get the point. The New Year's Resolutioners are here and just looking for another one to join the crew of the failed, well-intentioned and misinformed. Be one of the few who really does want to make a change, recognize that your habits have gotten you in this predicament, identify that you need to make changes, take massive action and get going towards being the you that you want to be. Because you can do it. You just need to want it.
-Scott
Hook up with me here: Online training, nutrition and inner circle membership and support- www.theprogram.trainerize.com

The truth about food labels

I know we'd all like to think that the government and the food manufacturers are really looking out for us and helping us to lose weight and get healthy but I've got news for ya. They are not. They are looking to make money and lots of it. Imagine the board meeting of a big food giant..
"So what do people want to buy today? Healthy and organic food right? Everyone is fat and everyone wants to lose weight. Right? So let's make our products sound really healthy and we'll sell a ton. Hell, if we throw in a little cheap soy protein (which, by the way is a cheap and highly processed by-product of the soy industry and C-R-A-P), we can call our cereal "high protein" and people will buy it thinking it will help them build muscle. Perfecto! And we can add a bunch of chemicals to make it taste good that we don't even have to list on the label so no one will even know! I love this! Let's start a new brand called 'Joey's Organics' and that will really sell!"
You get the idea. Look out for yourself. How? Eat veggies (not from a can or in a microwaveable bag), eat fruit, eat organic chicken and wild caught fish, eat organic grassfed beef, eat eggs, eat nuts, eat things that have less than 3 ingredients. Eat things that you could grow or find in nature. Avoid things on labels that you can't pronounce. Read more..
I have to thank the good folks at www.sixwise.com for the following article... Couldn't have said it better myself. Read it and weep.. Lol..
Most foods are required to carry nutrition labels to provide, as the U.S. Food and Drug Administration (FDA) says, "distinctive, easy-to-read formats that enable consumers to more quickly find the information they need to make healthful food choices."
But despite being regulated by the FDA and the U.S. Department of Agriculture, food manufacturers can, and do, get away with adding confusing or deceptive information to the labels. Sometimes this is done inadvertently, but often it's done with the specific intention of making you think the food is better for you than it actually is.

1. Serving Size. Many processed foods that are packaged as a single serving actually contain two or more servings. According to the Nutrition Labeling and Education Act (NLEA) of 1990, a food item in a relatively small container may be labeled as a single serving if the entire contents can "reasonably be expected to be consumed in a single-eating occasion." However, there is often a discrepancy.Reading the labels can be tricky, so here are the six top nutrition label "catches" to watch out for on your next trip to the grocery store.
Consider "Big Grab" potato chips or Doritos and "Big Gulp" drinks. Most people buy them with the intention of eating or drinking the whole thing. Butan average serving of a soft drink is 12 ounces. Some of the Big Gulp drinks can be up to 64 ounces--more than five cans of soda! As for potato chips, a serving size can vary depending on the package. A single-serving snack size bag of chips, of course, has fewer calories than a larger, but still single-serving, size of the same snack.
Other items to watch out for include large muffins (which often contain two servings), bagels, "individual" ice cream containers (some contain 4 servings), and personal size pizzas.
2. Exempt Ingredients. Food labels list ingredients in descending order. The most prevalent ingredient is first, the least is last. However, ingredients that constitute less than 2 percent can be listed in any order after the heading "contains less than 2% of the following."
Other ingredients called "incidental additives" do not have to be listed on labels. These include substances transferred to food via packaging and "ingredients of other ingredients" that are present at "insignificant levels" and have no "technical or functional effect."
Natural and artificial flavors are also often grouped together under one name, and manufacturers aren't required to disclose what "artificial flavors" really means. The exception here is a new ruling by the FDA, to begin January 1, 2006, that states any food containing a "major food allergen" must have it listed on the label (whether or not its part of flavoring or incidental additives). Major food allergens include milk, eggs, peanuts, tree nuts, fish, shellfish, soy and wheat, as well as food ingredients containing proteins derived from any of these food categories.
3. All Natural. Food products that claim to be all natural may in fact include unnatural ingredients. According to Mike Adams, the "Health Ranger," "[The term all-natural] actually has no nutritional meaning whatsoever and isn't truly regulated by the FDA."

4. Free From ... The FDA allows food manufacturers to round to zero any ingredient that accounts for less than 0.5 grams per serving. So while a product may claim to be "gluten-free" or "alcohol-free," it can legally contain up to 0.5 grams per serving. While this may seem like an insignificant amount, over time this small fraction can add up."The reality is that natural isn't always safe, and products with the 'natural' labeling are not required by law to contain only natural ingredients,'' said Linda Golodner, president of the National Consumers League. " ... Consumers think of words like 'safe' and 'good for me' when they think of natural, but across the board -- from prescription drugs to food products -- many of these natural claims are misleading at best.''
Case in point, many food products that claim to have no dangerous trans fats list partially hydrogenated oil in their ingredients label. Partially hydrogenated oil creates trans fats, so these labels may be taking advantage of the rounding to zero option.
"If there's less than 0.5 gram of trans fats per serving, the food manufacturer may round down to zero," says D. Milton Stokes, R.D., a New York City-based nutritionist. "It's an FDA rule, and it happens with all foods."
5. Unfamiliar Terms for Unsavory Ingredients. Food manufacturers are known to use "clean labels," in which they hide ingredients they know consumers would rather not have in their foods under names they won't recognize.
For instance, if you're trying to avoid MSG, you need to look for all of the following terms, as they all contain MSG:

Autolyzed yeast Calcium caseinate Gelatin Glutamate Glutamic acid Hydrolyzed protein Monopotassium glutamate

Monosodium glutamate Sodium caseinate Textured protein Yeast extract Yeast food Yeast Nutrient

6. Misleading Ingredient Claims. Sometimes, foods that claim to include healthy ingredients actually don't contain them, or only contain them in miniscule amounts. Common offenders are blueberry waffles with no blueberries and strawberry yogurt with no strawberries. The Center for Science in the Public Interest (CSPI) recently asked the FDA to "immediately stop misleading food labels," including:

• Kellogg's Eggo Nutri-Grain Pancakes: The label says they're made with whole wheat and whole grain, but they're made primarily of white flour and contain more high-fructose corn syrup than whole wheat or whole grain.
• Betty Crocker Super Moist Carrot Cake Mix: Contains only carrot powder as the 19th ingredient on the label.
• Gerber Graduates for Toddlers Fruit Juice Snacks: The primary ingredients are corn syrup and sugar.

"Food manufacturers are shamelessly tricking consumers who are trying to eat more fruits, vegetables, and whole grains," said CSPI director of legal affairs Bruce Silverglade. "Too many processed foods contain only token amounts of the healthful ingredients highlighted on labels and are typically loaded with fats, refined sugars, refined flour, and salt, in various combinations."

Don't be this guy..

True story. I am at a holiday party and a gentleman I know approaches me after he's had a few rum and cokes. Here's the gist..
"Hey man- you're a trainer right?"
"Uh, well, yes kind of"
"I need your help man. I've got to lose this stomach. (takes hand from off of my arm, where he had been quickly sizing up my shoulder and tricep development and rubs his large buddha belly) I'm doing this soup diet. What do you think about that?"
"Soup diet. Hmnnn. What does that consist of?"
"Soup man. All soup. You know, you eat soup for lunch and soup for dinner. I don't really eat breakfast, I mean not going to have soup for breakfast, haha, and that's it. I mean, I'm off of it tonight because I'm drinking. (proceeds to stuff another fried cheese product into his mouth and wash it down with another rum and coke). But it works, I've lost a couple pounds. I mean I'm in the bathroom all day but I did lose a couple. My stomach is still big though"
"Well are you exercising at all?"
"Nah, man, you know I just get bored. I'm going to look you up though, after New Year's"
"Well, my suggestion would be stop kidding yourself and get serious. You are extremely unhealthy, your stomach fat is a huge indicator of heart and metabolic disease, you will never lose body fat or improve your body composition on the soup diet, you will just continue to lose muscle and water and stay fat. You need to make real changes to your lifestyle and your approach to food, don't go on another "diet" but eat moderately and not gluttonously, and exercise regularly. You need to exercise consistently and properly to get healthy, to reduce that belly fat and to get your metabolism back up to speed. You are setting yourself up for failure and in three months you will be in much worse shape than you are now, thanks to the soup diet."
*I wish I could say all of the above, but of course I did not. I am a seasoned professional at "yessing" people who do not really want to hear the answer to their questions, but they just want someone to placate them. *
"Ok buddy, well sounds good. Give me a call after New Year and we'll get you set up. In the meantime, be careful with those type of diets as they can slowdown your metabolism and it would really help if you got back to working out again. Have fun tonight. "

*Moral of the story. Don't be that guy.*

Is there an "A" in success?

People often ask me “What is the secret? How are so many of your clients so successful at getting and staying fit?”
There are many factors involved in being successful at losing weight and getting into shape, including the right exercise program for your body, the proper nutrition program, consistency, and hard work, just to name a few. But the single most important factor is ATTITUDE. The right attitude is what separates the successful from the “wanna bes” and the “should haves”.
I’ll give you an example. Let’s call him Henry. Henry is really tired of carrying around the extra twenty pounds around his midsection and has decided it is time to do something about it. He doesn’t want to spend one more summer dreading the beach or avoiding taking his shirt off. He thinks it’s finally time to take action and make some changes. Sounds good, right? He seems serious.
Henry gets all set to join the gym or call some personal trainers when he realizes he has a business trip coming up in two weeks. Hmnn.. He also has a family vacation scheduled for the following month. That will take him away for a week also. “Well, I don’t want to start now and then get off track next week. Then I’m going to miss another week next month. I’ll just wait until I get back and then I’ll start up big time.” Sound familiar? I bet it does. We’ve all done it.
Henry is not going to get into shape anytime soon. There will never be a “perfect” time to start his exercise program. He will spend the next few years waiting and thinking about it and even worse, he will get more and more out of shape and farther away from his goals. The farther away he gets, the harder it will be to start because it will begin to seem impossible.
The right attitude, the attitude that the successful people share, is that I have made up my mind that the time is now and I am going to make it happen no matter what. I will start now and on my business trip I will find a way to sneak in a few workouts. When I get back from the trip, I will work extra hard until my vacation, where I will enjoy a much needed break but I will stay active and watch what I eat. When I get back from vacation, I will be refreshed and right back on track. Doesn’t that sound like a better plan? That person, the person with that attitude, will be successful.
Which attitude do you have?

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Are you committed or just interested?

If New Year’s didn’t inspire you, maybe the thought of summer coming in a few months will. If you are like most of us, motivation seems to come and go. It is hard to stay motivated all of the time, no matter what your goals are. This is especially true when it comes to our health and fitness goals. Sometimes watching an exciting sporting event or seeing the chiseled physique of an athlete can motivate us to get back into the game. Whether that means losing a few pounds or rebuilding some lost muscle, when motivation is high it is easy to get to the gym. But when that motivation fades, getting to the gym and working out can be just about the farthest thing from our minds. At times like that, it seems like just about everything else is more important. There is work to do, there are family obligations to attend to, dinner and drinks to have and lots of television shows to watch.
It has been said that when you are interested in something you do it when you feel like it, but when you are committed to something you do it no matter what. If you are serious about getting back into shape, you have to be committed to it and not just interested in it. Make the commitment to yourself that you will do whatever it takes. Determine what it will take to achieve the goal that you have in mind. For example, if your goal is to lose fifteen pounds you must figure out how many days per week you are going to have to exercise to achieve that goal and what kind of other changes to your lifestyle you will have to make. How will you change your diet? What type of exercise will you do? If you don’t know the answers to these questions, consult with a fitness professional to help you determine exactly what you need to do and how long it will take to achieve your goals.
Once you have determined what you will need to do, schedule those workouts in your calendar like a work appointment. These are not optional. Do not say things like “I’m going to try to go the gym three times a week.” Say “I am going to go to the gym on Mondays, Wednesdays and Fridays at 6pm.” Be definite. Plan your workouts ahead of time and do not leave the gym until you have completed what you planned to do. It is not enough to just “Go to the gym”, you have to know exactly what you will do when you get there, otherwise you will just do whatever you feel like doing and that won’t be enough. The same goes for your eating plan. Plan your meals ahead of time, before you are hungry, and stick to your plan. Don’t leave your daily diet up to your whims and your appetite. If there is any secret to getting into shape this is it. Set a very specific goal, be definite in your plans of how you will achieve it and stick to your commitments. Remember, whether you believe that you can or that you can’t, you are right.
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"I'm just not a gym-person"

“I’m just not an exercise person.” “I don’t really like to work out.” “I’m not into the whole gym thing.” I hear these things all the time from people who are out of shape and just can’t get motivated to start a fitness program. Most of these people have a strong desire to lose weight, to look better, to FEEL better and to be healthy. Who doesn’t want to look better, feel better and be healthier? Don’t you? Do you use excuses like these? Don’t allow excuses like these to hold you back from achieving your goals. These negative thoughts can keep you from ever starting on the fitness program that can literally change your life because you have already decided that you “don’t like it.”
Many people think that the “fit people” love to exercise and that they pop out of bed every morning anxious to go lift weights or run or whatever they do to achieve their fit and healthy physiques. I’m here to tell you that it’s just not true. While it may be true in some cases, most of us “fit” people would rather be getting an extra hour of sleep, watching some TV or doing just about anything but exercising. Exercise is work! Sometimes it is hard work, sometimes it is not such hard work, but it is work either way, and work is not something that most of us are looking to do more of!
The difference is that the fit people focus on the payoff, the trophy, the prize. We know that a great feeling of accomplishment and pride awaits us. We focus on the feel-good flow of endorphins that comes towards the end of a great workout. We focus on the goal of feeling proud at the beach rather than embarrassed. We focus on hearing the doctor give us a great bill of health rather than a concerned look and a prescription. We focus on how good it feels when your significant gives you “that look” again..
Don’t wait until you “like” exercise or become and “exercise person”. You become an exercise person by starting and doing it because you know that the payoff of a healthy fit body that looks good and feels even better is waiting for you. You will eventually look forward to your workouts, not because you love to squat or do crunches, but because you love the way that your backside looks after a few months of squats and how great it feels to have a firm, flat stomach. That is something worth suffering a little bit for! Even better than the way you will look is the way that you will FEEL. Nothing feels better than looking good.

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"Daddy, daddy jump!"

“Daddy, Daddy…Jump! Jump!”
My daughter’s new favorite thing to do has reminded me of one of the greatest benefits of exercise. Being physically fit allows you to do the things you want to do in life.
“Daddy, Daddy, Jump” means that Charlie, my daughter, wants us to jump on the bed together. This consists of us holding hands and jumping up and down on the bed about 50 times! Well, after about 20 times my legs are burning and I am breathing heavy!
Think about how many activities or games you have had to sit out because of your back pain, or your knee pain or because you were just too plain tired. I see it over and over again where parents or grandparents miss out on participating in some of their kids favorite activities because they are physically unfit. “Sorry honey, Daddy’s back hurts.” “Sorry baby, Mommy is too tired to play with you right now.” “Sorry kids, Grandma isn’t strong enough to carry you anymore. You’re too heavy.” What a shame.. Don’t let this happen to you! It doesn’t have to be that way, especially when it can be remedied so simply.
The fix for this is a simple, consistent exercise program. If you have heard the term “functional strength”, that is exactly what we are talking about here. Functional strength is the strength to do the things that you want to do. Whether it is picking up the laundry, carrying your child on your shoulders while walking down Lincoln Road, hitting a softball, or just running around after your grandchildren; being more fit makes it possible to do those things. Do all the things that you thought you were “too old” for. A functional strength program will enable you to live a more active, longer and fulfilling life and nothing is more important than that. Don’t sit out on the sidelines of your life. Take control and make the most of it.
Scott Baumann, Operating partner, Fitness Together
Personal Training Miami. Private training Miami. Fitness Training Miami. Personal Trainer Miami.
www.fitnesstogethermiami.com

Reality Check

Reality check
As a personal trainer and now the GM of two busy fitness studios, I have seen my share of clients. Most are happy and some are not so happy. We love the happy ones but today let’s focus on the unhappy ones. Whether you are working out with us at FT, on your own or with your own personal trainer there are bound to be times when you are discouraged with your progress. I want to take a moment and address some of the most common concerns that I see.
If your goal is to lose weight and you are working out twice a week, you need to have a realistic understanding of what is involved in losing weight. To lose a substantial amount of weight and body fat, you need to be exercising at least four and preferably six times per week. If you are not doing that much, you should not be upset about not losing weight because it is almost impossible to do so without it! You should be doing weights/circuit training two or three times per week and additional cardio for at least thirty minutes for a minimum of three to four times in addition to your other workouts. If you are doing that, you can lose fat. And you still have to change your eating habits to a reduced calorie diet with healthy choices. I’ve said it a million times but you can exercise all you want and if you don’t eat properly, you will not lose weight. Period. So if you are working out hard (see next paragraph) at least four to six times per week and not losing weight, you are not eating properly. It is that simple. You are eating too much or the wrong foods or most likely both but the problem lies with your eating.
If you are getting disappointed with your weight loss or your fitness gains take a look at your workouts. Are you putting everything you have into them? Or are you going through the motions? Even with the guidance and push of a personal trainer, you need to push yourself. You need to try hard. It is hard work. Without hard work you will not get outstanding results. You know if you are working hard or not so if you are not, step it up!
Are you consistent? Without consistency, you will not get to where you want to be. Consistency is the key to results of every kind. Whether it is weight loss, muscle gain, flexibility or cardiovascular endurance, you have to be consistent. If you miss a week of workouts every three weeks, you will not see outstanding results. You may not move backwards but you will not make much progress. You have to be consistent with your diet too. Eating clean for 4 days and then eating poorly all weekend will not cut it. You have to eat clean consistently for 2 to 3 months and you will be amazed at how your body will change! Believe me, I have been doing this for years and it is amazing when it is happening!
Nothing makes me happier than seeing the glow of a happy client who is losing weight and getting fit. And it never fails that it is always the clients who are working the hardest, who are putting the most into it, who are the most consistent and who have the best attitude that are getting the best results. So get your attitude right, work hard, be consistent and get outstanding results!

Avoid holiday weight gain

How to avoid the 5-8lbs the average person gains during the holiday season
With the holiday season right around the corner, it is time to get a handle on your weight and your body fat level before the feasting starts! If you are having trouble with your weight then you are not alone. A study by the National Center for Health Statistics predicts that 100% of all adults could be classified as overweight or obese by the year 2048. 100%! That is an astounding number and it is even more upsetting when you realize that it is our children we are talking about. Let’s start getting our weight under control now so we can enjoy the holidays and start teaching important lessons to our children so we can ensure that they will have a long and healthy life.
Follow these Four Rules of Fat Loss:
*Increase your activity level.
-Studies show that those participants whose activity levels remained high did not gain weight and some even lost weight during the holidays. Take the stairs instead of the elevator, take the kids to the park instead of watching TV, put down the Wii and go play the actual sport. Exercising with your kids is a great way to spend quality time and to teach them healthy habits that will last a lifetime. Don’t use the holidays as an excuse to skimp on your workout routine. If anything, step it up a notch as the holiday parties are much more fun when you are feeling good about the way you look!
*Control your portions.
-Of course you will want to enjoy the Halloween treats and Thanksgiving classics and you should. Just keep an eye on your portions. It’s not the plate of turkey and stuffing that is the problem, it is the second and third helpings that will end up on your waistline. If there is a particular Halloween candy that you just can’t resist, don’t buy a huge bag and keep it in the house. Buy treats that are not your favorites to give out and treat yourself to one or two of the ones that you like. On Thanksgiving if it’s the pumpkin pie you love, don’t stuff yourself with the crackers and cheese that you could eat anytime. Save your calories for the ones you really want.
*Don’t starve yourself.
-A big mistake though is to “save” your all of your daily calories for that one big meal later in the day. Never do that. Eat breakfast every day and some small snacks so you are not starving by the time dinner comes. If you starve all day you are setting yourself up for failure. Studies show over and over that those who skip breakfast and don’t snack end up overeating at dinner and are more likely to gain weight. It is important to keep your metabolism running high all day and you accomplish that with small meals eaten frequently throughout the day, even during holidays!
*Start strength training tomorrow.
-Strength training is the number one way to increase your metabolism. By adding lean muscle tissue your body will burn more calories every day, even at rest! The reason your metabolism slows as you get older is that you lose 1-2lbs of lean muscle per year. For every pound of muscle that you lose you will most likely add a pound of fat and lose a percentage of your metabolism. The good news is you can reverse this process with as little as 30 minutes of strength training performed 3x/week. Even better it will improve everything from your tennis game to your mood to the way you look in your bathing suit! It’s not about big muscles and bulk as strength training has come a long way in the past few years. Think more Michael Phelps and Dara Torres and less Arnold Schwarzenegger.
By following the Four Rules of Fat Loss you can minimize or eliminate holiday weight gain and get started on the track of long term weight control and fat loss and that means Happy Holidays for everyone!