Hilarious Supplement Video from Will Brink

This video is for supplement takers only, who are in for a good laugh from one of the most knowledgeable supplement gurus in the industry.  It's quality entertainment that shows how ridiculous some marketing campaigns are, including the uses of "all natural," "patented," and "doctor recommended."  Be warned there are some instances of crude language and humor.

6 Sure-Fire Steps for Achieving Weight Loss Success

1. Motivation – It's why you've decided you need to change. Without proper motivation, be it negative ("I got stuck in a restaurant booth today") or positive ("I am going to Cancun in a dental floss bikini in 6 months"), you won't get far or achieve results you're going to be happy with. So make sure you remind yourself, often, about why you're embarking on this life-changing experience.
   
2. Set a GOAL – You don't get in the car (usually) without some idea about where you're going. Let's say Nancy and Sarah both want to go to a new restaurant downtown for lunch. Nancy is OCD, paranoid, just a plain FREAK about being on time – so she Google Map's directions. She knows which streets to take and that it's going to be a 15 minute drive. She's going to be there RIGHT at Noon, dammit! Now, Sarah – she's a fly-by-the-seat-of-your-pants kinda girl. She kinda has an idea of where the restaurant is. She doesn't go downtown often, and she's so laid back she leaves at the last possible minute. I'm going to bet she doesn't make it on time, if she makes it at all. Naughty, naughty, Sarah! The moral of the story is this: Have a clear and concise goal (know where you're going) and have an idea of about how much time it's going to take to achieve it. Plan on having a map (a plan) and insist on achieving your goal on time.
   
3. Plan – As the old cliché' goes, "If you fail to plan, you plan to fail." This isn't always the case, but it usually is when it comes to weight loss goals. People who don't plan waver when their motivation levels take a dive. These people try to change, but never actually get to the real change part. Know what and when you're going to do something, and how you're going to do it.
   
4. Support – Some people can go it alone and do just fine. Most do not. So tell your friends and family what you're doing, share your excitement about it with them, and ask them for their help supporting your goal. Who knows, perhaps you'll inspire some people along the way.
   
5. Evaluate Constantly – Weigh yourself, take tape measurements, photos sans clothing or in a bathing suit, and body fat (if you have the means). Do it however often you need to (at least monthly, preferably bi-weekly) – make sure it's part of your plan, use it to increase motivation, and make adjustments so you stay on track to reach your goal. If you're disappointed with what's happening, talk to your support to help you figure it out. Maybe you'll score a new workout buddy to boot. (See how this is all tying together? It's like a freakin' tapestry!)
   
6. Celebrate Wins – No matter how small your win, pat yourself on the back – often – for taking a stride toward your goal. Rewards don't have to be months and months away. Reward yourself weekly for a job well done. Get all of your workouts in? Eat well 80% of the time this week? Go out to a nice restaurant, buy a new pair of shoes, have a damn ice cream cone. Yes, it's okay to have what you've been craving here and there. It will help you stick to your plan (make it part of it) and reach your goal. The last thing that will be productive to you is a Ben & Jerry's binge because you've limited yourself more than a prison inmate in the bowels of Argentina.
   

So there you have it. Engrave these steps on your brain and you've won half the battle. The rest you'll have to work for.

Toodles.

Kettlebells Suck! Hallelujah!

I never did jump on the kettlebell bandwagon. I've always used dumbbells, barbells, cables, and selective machines. All I've been hearing lately is, "Do you train with kettlebells? Oh, no? Well, I train with kettlebells!" To me, it's a fad to make a workout more "special." To differentiate themselves, trainers are falling for it everywhere. Well, folks, a gentleman over at www.skinnybulkup.com wrote the article I would love to have written. He feels how I feel. To sum it up, kettlebells aren't safe for the average person. Everything you need to get strong and lean - safely - can be done with traditional free weights and machines. If you don't think your workout is "hard" enough (therefore requiring kettlebells), come talk to me. Ask, and ye shall receive!

Check out the article below:

http://skinnybulkup.com/kettlebells-are-inferior-to-dumbbells/

Optimal Protein Intake And Meal Frequency To Support Maximal Protein Synthesis and Muscle Mass

This is for people who really geek out about the TECHNICAL stuff, like me. This is of special interest to those wanting to gain lean mass.

Check out this SlideShare Presentation:

Optimal Protein Intake And Meal Frequency To Support Maximal Protein Synthesis and Muscle Mass

View more presentations from biolayne.

Inspiration For the World - Sabrina Cox

I posted a little while ago results from a client who had lost a LOT of weight, in a healthy manner.  I said I had *two* clients that had done so, and I now have the following photos of her amazing transformation to prove it.  Thanks to her diligence, hard work, and faith in herself - Sabrina has changed her life and is now affecting others everywhere to do the same.

Once again, I'll let the pictures speak for the themselves.

Good for you, Sabrina - you're a true inspiration to us all!

(Make sure you check out all THREE slides!)

Sabrina's Transformation

Disgusting Fact of the Day (With a Bright Side)

I've covered this before, but haven't heard the actual statistic from clinical studies.  So here it goes.

Calorie restricted weight loss without resistance training results in lean body mass loss of as much as 50% of total weight loss.


For an example, see my earlier post "Not All Weight Loss is Created Equal."

So, if you've lost weight dieting and running (or aerobics, biking, etc) - sorry, you've lost a lot of lean body mass.  Good for you for being active, but if you'd like to have a higher metabolic mass you need to lift weights!


I have a client who has gained 16 pounds in the past 3 years.  Here's the bright side - this client's waist is exactly the same.  This client can wear the same clothes that they wore when they were 25 pounds lighter (years before they gained weight, and even thought they would be a 2-3 times per week weight lifter!)


So get liftin', folks!

Yogurt: A Super Fat-burning Food

Hi All -

Check out the link below and read all about yogurt.  Would you like to lose more weight?  Eat yogurt.  Specifically, reduce your abdominal fat?  Eat yogurt.  Increase immunity?  You got it - eat some friggin' yogurt! 

The article describes eating yogurt and dairy products vs. taking calcium supplements alone, as well as probiotic vs. traditional yogurt.

Click here and read all about it!

Health Risk: Is Your Sunscreen Safe?

Summer is almost officially here, and if you're anything like me, you love the sun!  I used to tell my mom that I didn't want to wear sunscreen because it contained more cancer-causing agents than the sun was damaging my skin.  Well, it turns out I wasn't off-base.  The Environmental Working Group has put together a list of the best and worst sunscreens - it's pretty extensive - and you would be wise to check it out before you slather on your favorite carcinogen!  Many popular brands contain ingredients that potentially accelerate cancer cell growth, as well as potentially damaging the reproductive system.  Also, many extremely high SPF sunscreens are actually ineffective!  

Check it out:  Best and Worst Sunscreens

Stay informed, and stay safe.

Ross

Testing VO2max, Body Composition, RMR, and Gait Analysis

For those of you who live or work in the Omaha area, perhaps you were not aware that you can find out - with a "gold standard" degree of accuracy - some interesting things about your body and fitness level.

The University of Nebraska at Omaha provides testing, for a reasonable fee, to determine a variety of health and fitness benchmarks.  A few I found to be of interest include testing for VO2max, body composition, resting metabolic rate (RMR), and gait analysis.

To read about these tests and the fees associated with them, please visit the following website:

UNO Fitness Center - Testing

Hope the sunshine is lighting up everyone's day!

Ross

Insanity - Or Desperation?

There will always be those people looking for a short-cut. They are willing to pay any price to look good. A lack of patience and a belief in magic is their mantra. With this home bodyweight-only workout series, the price isn't just amount of cash you'll put down for the DVDs. It'll be painful (do you like vomiting/dry-heaving during a workout?), and it very well may lead to injury if you're not careful. Unless you're an elite athlete - or mentally unstable - skip this one and train with someone who knows what they're doing.

Here's a link to the smartest (in my opinion) exercise guru in the business, Tom Venuto. Read his level-headed thoughts on whether Insanity is the right program for you. Here's hoping Common Sense trumps Insanity in the end...

Intensity or Insanity, by Tom Venuto

Train Smart,
Ross

Not All Weight Loss Is Created Equal

Not All Weight Loss Is Created Equal

Happy Spring! Before getting started, a side rant (as opposed to a side note?)!

I was watching 60 minutes Sunday evening before one of my favorite shows (The Amazing Race). Normally, I get extremely irritated when Andy Rooney shoots his mouth off with his editorial comments. He only delays the start of something I'd much rather watch. This time, he actually had something worthwhile to say - which was, enjoy the NOW. He seemed irritated that people are already saying that summer is just around the corner. Technically, it's not. It's still 69 days away (71 days as of Sunday night's airing). SPRING is here! It just started, so get out there and enjoy it. Summer will be here soon enough.

Onward.

Something I've been hearing a lot lately is, from a coach's perspective, irritating. What's got my boxers in a bunch? Well, I keep hearing this stuff about people losing weight through diet alone, or diet and cardio (i.e. running/jogging/walking). So you've lost 30 lbs. without working out. "Good for you." I wish I could be as happy for you as I'd like to be.

Allow me to explain. It's not that I have a problem that these people have lost weight. I think it's great. They've made a move to change their life, look better, and improve their health. They just didn't do it in a well-informed manner. Sorry. Many people probably aren't aware of this, but not all weight loss is created equal. Let's say I have two close friends that have lost some weight. Let's say their names are Josh and Jane.

***ADD (Attention Deficit Disorder) MOMENT ALERT: As I type this, Kelli (my girlfriend) asked me to go get her a cookie (like, get in my car and go get a big one type "cookie"). Really? While I'm typing a weight loss article for my fitness blog? Of course, my answer is NO! Hahahaha! I mean, "Ok, honey...maybe later...."***

Sorry, I digress. Now where were we? Oh yes. Josh and Jane. Actually, let's make this Jeff and Josh so we can keep these people on an even playing field.

(I hope you all are keeping up!)

Both Jeff and Josh are 30 year olds weighing 200 lbs. at 30% body fat. They are exactly the same height and - you guessed it, they're twins! Both are going to Weight Watchers to get their nutrition under control. Jeff decides he's also going to jog every morning, 6 days per week. Josh is hitting the weights at the gym 3 days per week in addition to jogging 3 days per week. So both guys are exercising 6 days per week.

After 12 weeks, Jeff has lost 30 lbs.! Josh, however, has only lost 25 lbs. - which is still good, of course. Jeff starts gloating about how all he had to do was eat right and run around his neighborhood. "See!?" he says, "You don't need to go to a gym to lose weight!" But all is not what it seems. Let's take a closer look at what TYPE of weight each person has lost.

There are two types of weight I look at as a trainer. Fat mass (FM) and lean body mass (LBM). We all know what fat is, so for those of you who aren't aware of what lean body mass is - it's everything else. This includes muscle, blood, water, glycogen (stored carbohydrate), and bone.

If we were looking at scale weight alone, Jeff would be the clear winner. But I'm about to show you why he's the clear loser - the victim of physiological ignorance! While Jeff lost 30 lbs., what he didn't realize is that he only lost 20 lbs. of fat. The rest of it was precious LBM. That's right, he's also lost some muscle. What a shame. Josh, however, lost 30 lbs. of PURE FAT. That's ten more pounds of fat than Jeff lost! He did not lose ANY LBM, and he even gained 5 lbs. of muscle! Lifting weights only 3 times per week preserved the lean mass he started with, he then gained muscle, and finally he lost even more fat than he would have without lifting weights. Good job, Josh!

Starting body fat was 30 % for both individuals. Ending body fat? Jeff weighed in at 170 lbs. with 23.5% body fat and Josh weighed in at 175 lbs. with 17.3% body fat. Josh wins, hands down. Sorry, Jeff!

Studies have shown that people who reduce their calories to lose weight and participate in resistance training 3 times per week maintain or gain LBM and maintain their metabolism. Unfortunately, those who only do cardio and reduce their caloric intake alone can't hope for the same. So, if that describes you - it's really time to get into the gym and pump some iron. Seriously. There's nothing good about losing LBM.

I hope everyone now understands the importance of lifting weights to lose weight, reshape their body, and look great.

Have a great day!

Ross

Another Pricing & Policies Revision Now Available!

Hi Guys!

I've been at it again, tweaking my pricing and policies! I hope they're to your liking! Check it out when you get a chance!



Training by Ross Pricing & Policies

Coach's Corner 3: A Common Gym Machine = Worthless!

Hi Ladies - this one's for you (and also those unfortunate men who fall for this mistake in the gym as well...)

If you use the "Thighmaster" in the gym, you need to watch this video.

'Nuff said.

You May Be Overestimating How Many Calories You Burn During Exercise!

Article on overestimated calorie burn using cardio equipment!

Thanks to a certain client for pointing this article out to me!!

Ross

Lose 362% More Fat With a Personal Trainer

Check out this recent study, published in a respected peer-reviewed journal:

Supervised exercise versus non-supervised exercise for reducing weight in obese adults.
Nicolaï SP et al
J Sports Med Phys Fitness. 2009 Mar;49(1):85-90.


If you aren't interested in reading the study yourself and just want the nitty-gritty, here's the lowdown.  People who exercised with supervision lost 13.4 lbs. of body fat vs. only 3.7 lbs. for people who exercised without supervision with access to the same equipment.  This loss occurred over a 4-month period, and neither group received nutrition advice.  Imagine if they had!  The group that had a trainer/coach watching them lost 362% more fat in the same amount of time!  What a difference!  So if you're that person who thinks you're going to lose weight "just fine on your own," think again.  There's only a small percent of the population with the ability to accomplish that, and we're talking the 99th percentile.  Another example are those great lookin' athletes, fitness models, and celebrities.  Guess which group these people are categorized as?  The supervised group.  No wonder they look so dang good!  So if you ever needed "scientific proof" to hire a trainer, there it is.


On a side note, there was another study some years ago that showed people who exercised under supervision exerted 30% more effort during their workout, due to encouragement and instruction.  Seems like someone who exerts 30% more effort would see better results.  Makes sense to me.


So if you're done making excuses, and are ready to see results, it's time to get in touch with me.


Talk to you soon!

Your #1 Sinus Cure: The Neti Pot

The Neti Pot - it's not just for Yogis anymore. And when I say Yogis, I'm not talkin' about the cartoon Hannah-Barbera picnic-stealin' bear or the famous phrase-slingin' baseball player of the past.  No, I'm talking about those people who practice ancient Hindu Asanas, or body postures, as part of their spiritual practice.  These postures are a popular mode of exercise today.  If you haven't guessed what I'm talking about yet (and shame on you if you haven't), I'm referring to Yoga.  

I was first introduced to Yoga as an elective health class when I was going to school for business at the University of Nebraska at Omaha some years ago.  I loved the class so much, it helped me make the switch from business to exercise science.  I could see how much the teacher loved the class she was teaching.  I knew I could love doing the same thing.  This person was helping people learn about new ways to feel better and become healthier.  One of the most simple, yet effective, things I learned in that class that year was about the neti pot.

For those of you who are unfamiliar with the neti pot, this is a pot that looks similar to a magic lamp.  Well, it did to me.  For those of you who don't secretly hope for a genie to pop out of things, it may have merely looked like a gravy boat.  I like the former better.  Anyway, the teacher demonstrated the use of this magic lamp lookin' thing that day by filling it with water and some sea salt.  She then stuck one end up her nose and tilted her head.  Water began to flow out the other nostril, which thoroughly disgusted most of the girls in the class (loved that!).  I, of course, was intrigued.  She said this simple little device, when used once daily, had rid her of allergies that had plagued her for over a decade.  I just had to buy one!

So I bought one.  Except my neti pot was more modern looking.  My stuff has to look modern.  It looks like it's made of surgical steel, and the spout has a cone shape that better fits into the nostril without leaking water all over the counter.  And above all, I don't try to rub the thing to make a genie pop out, because this one doesn't deceive you into thinking it's a magical lamp.  But I digress...

Winter time sure has a nice way of drying out the air in your home and work place.  And we all know that this winter has been particularly harsh - enough to get Scrooge back to saying "Bah, humbug!" two days after his life-altering visit from the paranormal.  If you are anything like me, you are susceptible to some very nasty sinus infections.  I used to get sinus infections that required a prescription for a super antibiotic to knock 'em out.  And then two weeks later, I would have the same infection again.  I knew I couldn't live like that anymore, so I went natural and tried using a neti pot.  Not only will it help you get over a sinus infection without the use of antibiotics, you'll prevent them from occurring in the first place.  The neti pot allows a warm flow of salinated water that close mimics the concentration of moisture in your nasal passages.  This will prevent you from getting clogged up, and if you do, it will unclog you in a jiffy so your body can better fight off infection.  You will experience less sinus infections, colds, and allergies.  The act of pouring water in one nostril and out the other is gross, I admit, but it's worth it.  It feels good to have moist nasal passages, trust me.  

Here's a YouTube video so you can see how it works (this is also the pot I own): 

I hope you enjoyed watching that.  It's not that bad, but if you can get the hang of it, say goodbye to your sinus problems.  I did, and I can't say I miss them one bit.

Until next time, have a great drainage-free day!

Inspiration For the World - Katie Holcomb

I have two clients that have made extreme and lasting changes to their bodies the past few years.  This individual was the first to break the 100 lb. loss milestone.  I'll let her pictures speak for themselves.

Great job, Katie.  You're an inspiration.

Weight Watchers: WATCH OUT! Update

Just a quick Weight Watchers: WATCH OUT! update:

I found out this morning that there are even more "hidden" calories that may be sabotaging your ability to reach your weight loss goals using the Weight Watchers point system.  The culprit?

::drum roll::

FAT!

::symbol crash::

Yeah.  Fat, in the form of oil.  Everyone knows - well, most should - that oil is full of good, healthy fat.  But that's not the problem here.  The problem is that Weight Watchers wants you to include oil in your day to day eating so bad that you get 2 teaspoons per day absolutely free!  (No point counting necessary!)


"Teaspoons!  Teaspoons of oil!  They're yummy!  Come and get your free teaspoons!"


I digress into goofiness from time to time.  Sorry.

What does this mean to your weight loss goal?  Well, THEY figure it will help keep you full longer and therefore be less likely to binge in between meals.  Is that bad?  No.  So, I can accept that.  Fine by me.  Where I have a problem is that this fat is free.  And let me tell ya, folks.  Fat ain't never free!  It comes at a cost of 9 calories per gram!  That's more than double the calories per gram of protein or carbohydrate!

So once again, let's do some quick math.  2 teaspoons of oil is roughly 10 grams of fat, times 9 calories per gram, equals 90 calories per day.  90 calories per day times 7 days equals 630 calories per week.  That's 2520 calories per month.  30,240 per year don't count!?  That's 8.64 lbs.!  Wow.

Keep eating the oil, but count the calories.  They count as points.
Count the calories, count the calories, count the calories! (And have a great day!)

Disgusting Fact of the Day

1.63 MILLION

The number of Twinkies consumed every day.  


Yuck.

Reebok Easytone Shoes: A Coach's Corner "Hate 'Em!" Spotlight!

Hi, folks!  Watch the video, it says it all.  I HATE these shoes!



Spread the word, and have a great day!

Weight Watchers Points: WATCH OUT!

Weight Watchers. Everyone's using it these days. If it works for you, great. I'm all for any program that helps people eat less, and eat healthier. When it comes to eating, some just don't have a clue.

I found out something from a few of my clients about the point system. The point system is an easy way for people to count calories, but make no mistake - you're counting calories. If you're not losing as much weight per week as you'd like, the culprit could be the handy little point slider you use day-in day-out. You see, you get "rewarded" for eating fiber. That "reward" comes in the form of getting to eat more calories. I'm sorry, but eating more calories as a "reward" is counter-productive and is NOT doing you any favors to help you reach your weight loss goal.

What's the solution? Use the slider appropriately - do yourself a favor and calculate all of your points based upon ZERO fiber on the slider. The slider varies as much as 60 calories for eating anything with 5 or more grams of fiber. That's great for getting fiber, but let's do some math on how much more you could be eating.

Let's say you eat two items per day that have a high amount of fiber. That's two items you get to have 60 more calories of. 60+60=120. Let's now say you do that everyday. So we'll take 120X7=840 calories per week extra that you're allotted to eat. Now, let's take 840 multiplied by 4 weeks. That's 3,360 calories, or almost enough calories that you could have lost a whole pound of unwanted body fat. That's almost 12 pounds a year. When you look at the long-term consequences, the reward just isn't worth it, is it?

I'm going to take this one step further, however. I'm willing to bet people eat just a bit more than the slider allows. That being the case, I suggest three more strategies:

1.) Eat a point or two less than your Weight Watchers counselor suggests.
2.) Overestimate the points that your food contains - especially when you're eating out.
3.) Save all of your bonus points that you earn for a "Free Day" once per week.

Hope this information is helpful. Have a great day, and keep going strong to reach your goals!

Ross

2010 Training by Ross Pricing & Policy Information

Hi All,

I've now been in business for myself for 2 years and 8 months!  I've learned a lot and make changes based upon what I learn along the way.  My new pricing and policies reflect that.  Thanks for checking out my updated policies and pricing information!

Training by Ross Pricing & Policies

3 Natural Ways to Beat the Winter Blues

"Oh the weather outside is frightful, / But the fire is so delightful, / And since we've no place to go, / Let It Snow! Let It Snow! Let It Snow!"

Uh, no.

The holidays are over and it's -8 degrees outside. I don't know about you, but I've had enough. I'm ready for the beach and 85 degrees. I need sun. And I needed it yesterday.

For at least the past 3 years, I've suffered from S.A.D., or Seasonal Affective Disorder. Starting in late August, the days begin to shorten and by mid-October there's cooler/cold weather and a lot less sunlight. 1 in 10 people in the U.S. are affected by a "lesser" version of S.A.D. called subsyndromal S.A.D., and 2% have full-blown S.A.D - like me.

S.A.D. is characterized by low serotonin levels. Having low serotonin increases aggression, irritability, fatigue, and depressive feelings. Slowly, you begin to spend less time outdoors and the only light you get comes from the bulb beneath a lamp shade. You begin to move around less (if you exercise at all), sleep more, eat more, gain weight...It's a downward spiral into a cold, dark winter. Before you realize it, it's already too late.

There's good news, however. You don't have to live with the winter blues. There's hope. I know, I've experienced great results from natural therapies. So just in case your attention span is as short as the cold winter days we're experiencing, I'll get to the point:

3 Natural Ways to Beat the Winter Blues:

1. Light Boxes
A major contributing factor to the winter blues is a lack of UV light reaching the retinas at the back of your eyes.  I have a theory about S.A.D. that may or may not be backed by psychiatrists.  I don't know, I haven't looked - but this makes sense to me, and perhaps it will make sense to you.

Winter is characterized by cold temperatures and less light in many areas of the world.  If we were in the Stone Age, S.A.D. would do much to increase our chance for  survival of the winter.  As our brains receive lowered signals from bright light our serotonin levels decrease, resulting in a less desire to move.  Sleeping longer, moving less, and an increase in appetite are all great ways to fatten up and hibernate for the winter.  So while we beat ourselves up for not being "normal" or feeling "happy" during the winter months, you would do well to remember you may be experiencing an innate trait designed to keep you alive.

Light boxes are a remedy for low light environments.  Choose a full spectrum light box with at least 10,000 lux (how bright the light is).  All you need to do is allow the light to enter your eyes in a non-direct fashion for 30-60 minutes daily, starting in the early fall.  Setting the light up near your computer monitor as you check e-mail for the day may be an ideal way to get your daily UV.  And no worries, it's not enough UV to give you weird tan lines or skin cancer.

2. Herbal/Natural Supplement Remedies
There are several supplements that may help alleviate depression and increase serotonin levels.  My advice is to stay away from the SSRIs (selective serotonin reuptake inhibitors) most psychiatrists will prescribe you like it's the greatest candy since Tear Jerkers (anyone remember those things)!  They only work if you have serotonin to work with in the first place.  When serotonin levels are depleted, its like a car running on gas fumes.  I personally experienced several nasty side effects on Zoloft back in 2000.  I wouldn't want to experience those again.

I recommend the following instead:

• SAMe - SAMe is made by your body already, but taking 400 mg/day will improve mood, lubricate your joints, and provide more protection for your liver.  Don't take it if you have bipolar disorder, however, because it may induce episodes of mania.
• St. John's Wort - Believe it or not, this stuff works well.  You'll want to take a standardized extract for 3% hyperforin and take 450 mg 2-3 times per day.  Stay clear of this if you're already on medication for heart disease, depression, or if you are on birth control pills.
• 5-HTP - This amino acid is a neurotransmitter that helps insomniacs and depressed people alike.  It's a great way to fall asleep and stay asleep.  After 1-2 weeks of taking 100-200mg at bedtime, people report greatly increased mood.  I can vouch that it's like removing a dark cloud that has blotted out your personal sun. I use it every night during the winter.  Be careful to avoid serotonin syndrome, however. Read about this potentially life-threatening syndrome here.

3. Sustained Intense Exercise

It's tough to exercise when you are "down" and don't feel like it, but it has a wonderful therapeutic effect upon the mind.  Intense exercise releases the all-wonderful endorphin.  Endorphins are up to 300% more powerful than morphine.  Several studies have shown intense exercise can be more effective for a positive mood than Prozac.  Sound good?  Well, it feels great.  So get to the gym 4-5 days a week and work hard for 45-90 minutes to benefit from a large release of endorphins.

I hope this information is helpful for those of you who feel blue most days.  I have a feeling there's more of you who pretend everything is fine and don't talk about it than current statistics show.  Don't accept it, do something about it.

Take care of yourself, and each other (sorry, had to throw the Jerry Springer line in there, hahaha)!

Ross

Setting Goals for 2010!

Setting Goals for 2010!

Now is the time to start thinking about your goals for the New Year. 2010 is just around the corner, and it’s the beginning of a whole new decade for the 21st century. It’s a big deal! I haven’t heard ANYONE making a big deal about it in the news, but it IS! It’s like the end of the ’80s and the beginning of the ‘90s! Does ANYONE remember the kind of changes we experienced?

ANYONE?

Allow me to refresh your memory. 1989 into 1990 was the end of listening to hair metal bands like Motley Crue and Twisted Sister, and the beginning of the Seattle grunge band scene including the likes of Nirvana, Pearl Jam, and Alice in Chains. Prince, Michael Jackson, and Whitney Houston all began to fade away. Snoop Dog, Dr. Dre, and L.L. Cool J all began to rise to the top of popular music charts. Oh, and don't forget Britney Spears. Ha-ha!

You get the picture. Big changes ‘a comin’.

What about in your life? What big changes do you have planned? Since this is a wellness blog, how about the goals you are planning regarding your fitness, nutrition, and fat-loss goals? Is it time for you to make that big change? Well, it should be!

While you think about what you’d like to do, whether it’s fit into that skimpy bikini for summer, reduce your LDL levels 30 points, decrease your body fat levels 15%, gain 10 lbs. of lean muscle – you can achieve it. So while you decide, I’ll tell you about my goals for the New Year. I have many, but regarding my body – I am going to lose 9% body fat in 12 weeks. That’s right. By April 1st, 2010, I will be 6% body fat and sporting a chisled set of 6-pack abs!

The last time I saw my 6-pack was when I reached 8% body fat after 12 weeks of intense dieting and exercise in 2003. I dropped my body fat levels from 22% to 8% during those 3 months. If I could do that, I can easily achieve a 9% loss in the same time frame. It's been awhile, but I’m confident I can achieve my goal in that time frame.

Are you confident you can reach your goals? Perhaps you are not.

That’s where I come in. If you’re not confident you can change your body and your life in a BIG way this New Year, you need to come and train with me. If you can commit to doing everything I tell you to do for 3 months, I guarantee big changes. I don’t care where you’re starting from. If you’ve got a lot of weight to lose – over 100 lbs., I can help you with that. I have a client who’s down 40 lbs. in two months. That’s amazing. If you are “skinny fat” and you want to look “Hollywood” in 12 weeks, I can help you with that. If you just want to live a healthier lifestyle, I got you covered too. Even if you're injured or have a chronic joint issue and you think that's interfering with your ability to live a healthy lifestyle - it wouldn't stop me. And it should't stop you, either.

Now for all of you Star Wars fans who remember the final trilogy that began in 1999 and ended in 2005 – a big deal to a lot of people (and part of history for the last decade) – you must have also seen the first trilogy that concluded in the early 80's. Think about the Empire Strikes back where Darth Vader said, “Join ME…It is the only way…” Well, I’m not the going to say training with me is the ONLY way for you to achieve your goals this year, but it certainly would help you get there faster & with less hiccups along the way!

OK, you may now return your focus back to Christmas, or whatever you choose to celebrate before 2010 rolls around.

Thanks for reading, and I hope to talk to you soon! (ESPECIALLY if you're already my client!) :-)

Your Coach for the New Year,

Ross

A Rant on Self-Acceptance & Obesity

Hi Folks -

I'm going to go on a bit of a rant here, because I feel very strongly about the subject. I just finished watching one of my favorite guilty pleasure shows - Nip Tuck - and I'm really upset.

Here's why:

This week, the show decided to touch upon the subject of obesity, self-acceptance, acceptance of others for "who they are," and being confident about who you are. I gotta say, I'm really irate. Angry, pissed-off, and fed-up. I've seen the message this week's episode displayed SO many times, I'm done with it. It's the message that says, "Obesity is beautiful, and if you're obese - it's okay." Oh yeah, and obese people are happy people.

Just what this country needs, right!? WRONG!

I'm going to keep this as short as possible, and get to what *I* think the message SHOULD be and NEEDS to be. Do we have to tell people to hate themselves and their bodies? No. Do we need people to feel bad about who they are to change? No. Do we need to tell people it's okay to be fat to make them feel better about themselves? Heck no.

So what should we be telling people? How about, "You are not your body." Your body is a reflection of your Self. Your Self can be whatever you'd like to call it. Your "consciousness," your "soul" or "spirit," your "mind." Think about it - if you're a 20 year old star athlete who graduates college, gets married, has a kid, and becomes obese along the way thanks to that 10 hour-a-day desk job, what's really changed? Are you suddenly a bad person that's unworthy of being loved, who should no longer love oneself? That doesn't make any sense. Smokers aren't bad people because they smoke. They merely choose to engage in an unhealthy behavior because they have misplaced values. Therefore, in the case of the athlete, I see a person whose values have changed. And I see that everywhere I go. I see people who have allowed their mind to become distracted to the point of developing a sickness that's reflected by their bodies and perpetuated by their behaviors. Should we look at this sickness and say, "Hey - it's okay! It happens! Stay fat, unhappy, and unhealthy! We'll all pretend it's okay to be sick!" NO. (And for those of you with the excuse that it's your genetics - sorry, it's not. That's an excuse that will only keep you from changing in a positive way. Go on the show Survivor and not lose weight, and I *might* buy your "genetics" problem. But I digress.)

We're all worthy of being loved by ourselves and others. We all deserve to be happy. Our bodies need to reflect that. It's not healthy to be obese, and it's certainly not okay. People in this country are killing themselves with sedentary, gluttonous lifestyles. If you saw someone with a loaded gun in their mouth, would you try to stop them from pulling the trigger? Of course - but only because you know there isn't much time left before they die. Just because there's more time involved with a person killing themselves by food and inactivity, doesn't mean there's not a loaded gun in their mouth that could go off at any second. If you really want to love someone, show them you do by helping them realize they can change their bodies for the better. Show them they can have a healthy body and live happier lives. But don't tell them it's okay to be obese. Don't enable their sickness. Help them change their values.

Your Self is a possession worth loving, accepting, and being confident in. Let your body be a healthy reflection of that.

Have a great day, and be careful about what messages you buy into and sell back to the people in your life!

Ross

5 Things to Look For Before Hiring a Personal Trainer!

5 Things to Look For Before Hiring a Personal Trainer!

What should you look for in a personal trainer? How do you know if they're any good, or even know what they're talking about? Perhaps you're one of the many lucky people who have fallen victim to deceptive salespeople. I know it happens all the time at the big commercial gyms. I watched it for over a year. They employ and train smooth-talking smokers that eat double Whoppers with cheese for lunch everyday in the breakroom (where you can't see them) and have the bellies to show for it. Yet, for some reason, people still fall victim to their schtick. And then they start training with a trainer - who costs twice as much as me - that has them do 4 sets of 20 lunges carrying 25 lb. dumbbells during their first session (so you know they can kick your a$$, "'cuz that's what you want," right!?), leaving you so sore you can't walk or sit down on the toilet for 2 weeks. Sound like fun? Too bad it's a true story. People get duped into training with complete morons all the time, and it's these morons that make well-educated trainers who get fantastic & consistent results (ahem, ME) look bad. And I don't like to look bad, so...

Here are 5 things to look for while shopping for a good personal trainer:

1. Proof. What certifications and/or degrees does your trainer have to prove they have what it takes to train you in a safe and effective manner? Look for someone with a bachelor's degree (or higher) in physical education or exercise science. Next, look for a personal training certification that is DIFFICULT to get, or even requires a 4 year degree to attempt the written test. The top three certification associations are the NSCA, ACSM, and NASM. That's the National Strength and Conditioning Association, American College of Sports Medicine, and the National Academy of Sports Medicine. I have a B.S. in exercise science from the University of Nebraska at Omaha, and three professional certifications. I am a Certified Personal Trainer with both the NSCA and NASM, and have a Performance Enhancement Specialist certification with the NASM. Oh, and I have proof (see the end of this post).  Just so you know, 80% of test takers fail the NSCA-CPT test the first time they take it. And also so you know, I passed mine the first time.

2. Results. Only with experience and time do results manifest themselves. In my 2 1/2 years of training clients professionally I have two women that have lost 100 lbs. or more, 4 women or men who have lost over 20 lbs. in one month, and many more that have improved their cholesterol profile, gained lean body mass, improved posture, core strength, body strength, lowered body fat percentage, and gained confidence by changing the way their body looks. If you're one of my clients and you have experienced any of these positive results, please leave a comment on this post and say so!

3. Compatibility. Simple question: Do you two get along? Can you train with this person long term? Can your trainer hold a simple conversation with you? Or is he/she busy lookin' at the floor...or in the mirror? I look in the mirror all the time. But it's to check your form and posture for error. I have a track record of ZERO injuries. There's a reason for that. I'm digressing, though. Will you and I be compatible? I think so. It's one of my strong suits, and I get great results because of it. If you're not sure about a trainer, ask for an introductory session to see if you'll get along. I offer an introductory session to all of my new clients.

4. Accountability. Does your trainer hold you accountable to achieving results or just take your money? If you've been training with someone for years without any improvement whatsoever, you need to stop training with that person. I'm sorry if he or she is your psychotherapist-on-the-side/best-friend-for-money, but you're supposed to be with them to better your life and your body. Move on if you've been a bump-on-a-log and your trainer in enabling you to continue, well, being a bump! Oh, and for those of you who work out once every two weeks - coming back for a bi-weekly gossip session - it's time to get real. You're getting nowhere - fast. The clients who get the most results with me train at leaset once per week, with a definite increase directly proportional to training frequency. In other words, if you see me more you'll not only be more consistent exercising (safely and progressively), you'll think about making healthier choices when you're out grocery shopping or eating in a restaurant.

5. Honesty. Do you know the real definition of honesty? Honest people think, say, and do everything in a manner that is consistent. It all matches up. This isn't "Do as I say, not as I do." This is "I practice what I preach, and when I fall down - we all do - I pick up the pieces and keep truckin'!" I won't fill you full of hot air. I'll tell you what I think you should be doing, and I will do my best to apply the principles I teach.  I want to be completely transparent because I need your trust. Only through trust will I have a relationship with you that will be productive. So, ask youself - and tell the truth - is your trainer HONEST? If not, come see me.

Oh, and here's my proof I mentioned:

Told you I'm honest.

Have a great rest of the weekend, and Happy Halloween!

P.S. - Those of you training in big commercial gyms or with trainers that cost twice as much as a I do - you may want to rethink that.  I'm just sayin'.  ;-)

Did You Know?

I just found out something that irritated me a little. Did you know that FIBER binds to FATTY ACIDS? It's true, I guess.

That's good news, and bad news. Here's why:

I'll give you the good news first:

Fiber binds to fat! That's not just good news, it's great news. For example, when you eat something absolutely terrible - like a chimichanga with nacho cheese sauce, butter, and gravy? Ok, maybe no butter and gravy. Or perhaps you're going on a wing bender at Buffalo Wild Wings? I've done it. 24 wings in one sitting, baby! That is NOT something to be proud of! Eating fiber in the form of vegetables or legumes (beans), for example, will bind to SOME of the fat and pass through your system untouched. Neat, huh?

Here's the bad news:

Fiber binds to fat! It doesn't discriminate, either. You may not be aware of this, but there are good fats AND bad fats. Fiber binding to bad fats = GOOD. Fiber binding to good fats = BAD. So when you pat yourself on the back each day for eating fish, taking fish oil/flaxseed oil/or other good fats, make sure you're eating it sans fiber! Take your fish oil on an EMPTY stomach, without a side of veggies. And I know some of you are saying to yourselves, "Veggies? 'Wuz dat?" For you people, eat your veggies! And for those of you who don't eat any good fats, shame on you! Eat cold water fatty fish like salmon, or take a fish oil supplement. I recommend Carlson's brand. Look for more on that particular oil in the near future. I will be picking on a few clients to star in a video on the subject.

Hope you find this information useful, and have a great day!

Coach's Corner #1!

I've decided to create a video series spotlighting information on new fitness trends, books, and supplements to help you along the path to reach your fitness, wellness, health, and...vanity...goals. This is the first in a series of videos that are at this time completely random. I'm not sure if it'll be one every few weeks, or one a month. For now, it'll be whenever I get excited about something. So it could be daily. Just kidding. Well, maybe. Anyway, enjoy!

A Meal Idea Video...Starring Me - Faceless!

Alright, so I blundered with the position of my tripod and did a video competely headless. I'm sure you don't mind. But hopefully you find the video helpful.

What Inspires YOU?

Maybe I can help by sharing with you what inspires ME.

I'm inspired by a teacher who spends a quarter of her income to train with me and 7 hours of her time a week at the gym to lose 112 lbs. and change her entire life. I'm inspired by her happiness, her confidence, and her determination. Others are inspired by her as well.

I'm inspired by a single mother of 3 little girls who works lots of hours, yet managed to pay for personal training and lose close to 100 lbs. in a year. Wow.

I'm inspired by business professionals that work 60 to 70 hour weeks who have families, are the busiest people I know, and yet find time to train with me twice per week and exercise on their own above and beyond our time together.

I'm inspired by homemakers that refuse to settle for mediocrity. Rather than muddle in a rut cleaning house, doing dishes, going shopping, going to lunch, etc. these wonderful women take an interest in improving their health, staying youthful, gaining strength beyond what they thought was possible, and improving how they look and feel. Keep it up!

I'm inspired by a friend who's had enough of his "Livin' Large!" lifestyle, has trashed all excuses, and worked his BUTT off - losing 25 lbs. in ONE MONTH! That's dedication! Thanks for trusting me, friend, and following my instructions to the letter. Keep it up, and you'll make it. I believe it!

I'm inspired by a retiree who knows the importance of remaining strong, flexible, and fit. He shows myself and others that it's never too late to improve your body and your life. Thanks to his commitment, he's also showing his children and grandchildren how to live a healthier life. Not too bad for an "old man!" (Nudge, nudge)

I'm inspired by a hardworking college girl who makes room for fitness three times a week training with me even though there's a paper waiting to be written when she gets home. I'm inspired by her dedication to transform poor habits developed over years of poor choices into big lifestyle changes that pay big dividends! This girl has lost 20 lbs. in two months, and that's just the beginning. I see her one year from now living a life she never dreamed was possible. Thanks for your HARD WORK, it means a lot!

I'm inspired by a woman who, despite big life changes, decided to lose weight, make better food choices, and do is FEISTY! (You know who you are!) This person moved cities, started school again (getting GREAT grades!), helps her family, and despite facing adversity in her past still has time to weight train three times a week and remain dedicated to doing cardio another three days a week.

I'm inspired by an 18 year old who wasn't going to settle for anything less than looking how she wanted to look. She didn't listen to what anyone else wanted for her - she wanted what she wanted and got it. This person worked hard for me all summer long, made the changes she had to make, and was rewarded with being able to turn any guy's head at the swimming pool. I hear she has guys knockin' the door down at her college dorm room as well. Thanks for being determinedly stubborn! I appreciate it!

Last, but not least, my own girlfriend inspired me greatly last summer (before she was my girlfriend, anyway!) I was SHOCKED after our first session when she told me she wanted to train three sessions each week. Here was a student paying her own tuition, working 40 hours as a waitress, and thought becoming a fitter, healthier, and more confident person was worth the equivalent of leasing a Porsche. She never missed a session, and let me tell you, I didn't mind ONE BIT! Thanks, Kelli, for being such an inspiration to me.

Thanks to all of my clients whom I've come to know quite well. I appreciate all of you. You truly are an inspiration!

Exercises for Posture and Pain-in-the-Neck Relief

Follow the link below to see what to do to fix forward head posture and relieve neck pain.

Click here.

E-mail me with questions or comments!

Have a great day!

Ross

Boot Camp Fanatacism

It's all the rage. Boot camp. You pay $10-$20 twice a week and get to exercise in a glorified group exercise class. I'm sure you can already tell I'm not a fan. Let me tell you why.

Changing your body and changing your LIFE is a highly personal and INDIVIDUALIZED endeavor. In my experience, success comes first in the MIND. Change your mind, and change your life.

Sure, I could get a group of 30-50 people together and charge $10-$20 a head. $300-$1000 per hour of work twice a week? Not bad money, right? I'm not going to blow air up your skirt (forgive the phrase) and tell you that I don't like money. I'm human. I need eat, have fun, and have bills to pay - in that order. :-) BUT - I know I can make the biggest difference in a person's life working with them 1-on-1. Mono-a(ee)-mono. Just ask my clients. They'll be the first in line to tell you how their lives have changed in a positive way. Whether it's how they look, feel, eat, or approach their lives with a fresh set of glasses to see through - you just can't beat working together.

Here's my final breakdown of why you should train with a trainer 1-on-1, rather than in a boot camp:

1.) PERSONAL Training - you get personal attention, individualization, and coaching that is specific to your goals and life situation. You get to train when you want to. You are held accountable as an individual.
2.) It's SAFER - One trainer cannot watch 20 people's form at all times. You get hurt and your're out for 2-6 weeks (not losing weight) and it's his or her butt that you're now looking to get compensation from. There's a reason NOT ONE of my clients has been injured while training with me in 3 YEARS. It's my attention to strict form and writing scientifically progressed resistance training programs and cardio done on your own time.
3.) PERSONAL Interaction - I like to hear about my client's lives, their wins, and about their day. "How was your day?" Sometime's hearing that question can MAKE someone's day. You likely won't hear that at boot camp. You'll hear "Move your $&%%!" Once again, in my experience, that kind of treatment is not for the majority of people I work with.
4.) Fitness Level - Do you fancy a heart attack? Not everyone is in the place, fitness wise, to partake in such an intense program. Make sure you are in somewhat decent condition if you start a boot camp. My clients are pushed - but pushed at the level they are currently at, to push them to the next level.
5.) Evaluation - I measure my client's monthly by taking body weight, circumference measurements using a measuring tape, and body fat (if desired). We then make changes and adapt, refocusing our goals and program to achieve the desired result.

Listen, I don't want to discourage you from exercising. Boot camp is better than nothing at all. If you're BROKE and it's an exciting opportunity to you - don't let me bring you down. DO IT. But if you're looking to achieve results THAT LAST and change your LIFE, call ME.

Thanks for listening, and pardon all the capital letters. I got excited. :-)

Take care, and have a GREAT DAY!

Ross
Your COACH who CARES!

Celebrating Wins Spotlight

First of all, to anyone who has helped change a life - in any little way - be it some simple encouragement to exercise or make better food choices: Thanks to all of you who share your passion and interest for fitness and living happier, more fulfilling lives.

A big thank you to Dave Peter! Not only is he my newest client, he's shedding the pounds FAST, and has already inspired a co-worker to change her life. Thanks, Dave. Keep spreading the word and inspiring others!

I hope all of you continue to do the same!

Ross

UPDATE: Dave has lost 40 lbs. in 2 months. That's an average of 20 lbs. per month. Even at 10 lb s. per month he'd be down 120 lbs. in one year. Fantastic job, Dave!

Training by Ross Pricing Sheet

Below is my pricing information.  Thanks for checking it out, reading carefully, choosing what works best for you, and contacting me with any questions.

If you're a new client, my new client special - $99 for 3 sessions - ends Friday (so make sure you express interest BEFORE Saturday to lock it in!)

Training by Ross Pricing

Celebrating Wins!

To my current clients:

I am going to start posting, either bi-weekly or monthly, a "Celebrating Wins" post with comments you leave me via e-mail, text, phone, or in person about successes you've had.  Whether it is losing weight, improving your cholesterol, blood pressure, gaining lean body mass, feeling better, or getting a compliment from a stranger - I want to hear about it and celebrate it here on the website.

Send any of your wins to coachrossmdb@gmail.com, call me at 708-5575, or speak up during your training session so I can start to collect and celebrate your wins with you!

Let's start now!

Ross

Fantastic-looking & Healthy Skin From the Inside Out!

Are you cleansing your skin, exfoliating, using masks, this acid/that acid, antibiotics, peroxides, etc. and STILL not achieving the results you're looking for?

Did you know...

DIET IS THE CULPRIT!?  That's right!  Eating poorly doesn't only affect your heart, liver, kidneys, and vascular system.  It doesn't only make you fat or thin, muscular or tiny.  Poor nutrition affects your largest bodily organ in the most negative way - and that's your SKIN!

So what can you do about it?  Try making sure you include the following in your diet every day:

1.) Selenium
2.) Silica
3.) Vitamin A

For a good source of selenium, eat brazil nuts or chunk light tuna.  Silica can be found in cucumbers.  I suggest juicing them to get a sufficient amount.  Lastly, get your vitamin A from beta-carotene.  Your best source?  Carrots.

Thanks for stopping by!  Have a great day!

Ross

Haven't Heard Back From Me?

Hi All -

It has been brought to my attention that I am not receiving some e-mails from people.  If you haven't heard back from me, PLEASE resend to COACHROSSMDB@GMAIL.COM.  Make sure you are spelling the address correctly.  If you would prefer - CALL ME!  I can be reached at 402-708-5575.

Thanks for checking back!

Ross

New Client Special - Less Than a Week to Take Advantage!

If you want to take advantage of this introductory package for $99, I have to hear from you by Friday!

To see the original post, and other information postings - make sure you check out the archive from last month!

P.S.  If you're on the fence, give me a call.  I currently train a variety of clients, with different goals, and from all walks of life.  Current ages range from 18 to 66 (and I'm looking to expand both ways!), large people, small people, tall people, short people, shy people, and outgoing people.  I don't discriminate.  If you're human and want to change your life for the better - call me.  So, that means you!

Talk to you soon!

Ross

Winged Scapulae: A Condition That Requires Correction

If you have winged scapulae - or shoulder blades that stick out like angel wings - you have a problem. It looks something like this:

Instead of explaining the problem with this myself, I'll direct you toward a gentlemen who already has.

Click here.

5 Ways to Detoxify Your Body for More Energy and Vibrant Health!

Are you constantly plagued by fatigue? Do you have trouble getting to sleep, sleep too much, or too little? Are you often sick, catch colds easily, or feel congested 24/7? These are just a few of the reasons you need to take steps to rid your body of toxins.

Every day you breathe, drink, and eat toxic substances that your body retains. From heavy metals to pesticides, we are bombarded by them. Our major detoxifying organs - the liver, kidneys, and skin - can only do so much. To feel your best, you have to help yourself out. It's a toxic world out there!

Here are 5 ways to improve your well-being through detoxification:

1. Dry skin brushing. Buy a rough loofa from a natural foods store, such as Whole Foods. Not the plastic kind, but it doesn't have to be a "real sponge" either. They're about $3. Then once a day, brush your skin with the dry loofa from feet to head, always brushing toward your heart. For example, you would brush up your legs and arms in long firm strokes - toward the heart. When you get to your upper back and neck, you would brush down toward your heart. You should use a counter-clockwise circular motion on your abdomen. This method will improve blood flow to your skin - a major detoxifying organ - as well as remove dead skin cells. Give it a shot!

2. Oil pulling. This is simply swishing with oil in the mouth for 20 minutes 1-3 times per day. Recommended oils include coconut oil, sesame oil, and safflower oil. Grape seed oil works as well. Toxins are pulled through the capillaries in the mouth into the oil. Do not swish so vigorously as to tire out your cheeks. Swish the oil gently, back and forth like mouthwash, and spit the used oil into the toilet when finished. I recommend doing this while showering if you are pressed for time, although you may find you have to sing in the car on the way to work instead! It's not as gross as you think, and many report it works wonders. Try it - what have you got to lose?

3. Detox diets. Try eating a diet specifically designed to put your body into "clean-out" mode. If you've never done one before, let me tell you - it's an experience! Your tongue may get a white layer as you remove the nastiness that's been stored in your body for years. You may even feel a little sick for a week. The wait, however, is worth it. After two weeks, you should feel better than you have for years. Here's a link to cover the basics about what you should do.

4. Ionic detoxifying foot baths. These work! See my video about ionic detox foot baths below. Yes, it's nasty to watch, but that is what's lurking in your body! I have gone from sleeping 9-10 hours per night to 6 per night in three weeks. I just have that much more energy!

5. Sweat it out! Exercise, saunas, and steam rooms all help the body eliminate toxins through the skin. Sweating for 30 minutes per day may mean one more shower, but unless you're getting the crap out - you're crusin' for a brusin'!

Let me know how these work for you! If you have questions, leave me a comment. Leave a comment about your experiences as well. If you have additional resources or information not listed here, I'd love to hear about it!

Have a great weekend, folks!

Save $$$, Save Time, Save Calories

Eating out is America's new favorite activity. It's more social and convenient than staying at home, but it's also more costly - both to your wallet and your waistline. Here are some tips to help you eat out, keep money in your back pocket, and the blubb off your butt!

Did You Know?

You may be able to use your Health Savings Account (HSA) to pay for a weight loss program? This would require your doctor to prescribe weight loss to improve your health, so see your doctor first.

Stay tuned for more videos and posts about nutrition, exercise, and alternative health information.

Have a great day!

New Client Special - Now Through October 16th, 2009!

If you're looking to make a change that will improve your health, outside and inside, e-mail me now. Tell me who you are, what you would like to accomplish, and how you think I can help make that happen.

I won't just teach you proper exercise techniques utilizing resistance (weights) and give you a cardio routine. I'm your coach. I'm here to help you figure out why you sabotage yourself, why you're resistant to change, and what you can do to overcome life obstacles so you can start living like you want to live. It's all about the Holy Trinity of fitness: Resistance training in a safe and scientifically progressed fashion, cardiovascular exercise in myriad forms, and proper nutrition.

I got a heck of a deal for you. You will NOT find a better deal than this with someone that has my education, experience, client results, and demeanor. It's time for you to change your life.

THREE 60 MINUTE SESSIONS FOR $99

You will not regret your decision to get started. I'll meet you for coffee or breakfast to ease your concerns, or if you prefer, many of my clients would be more than happy to talk to you if you need an outside honest opinion.

What's it going to take?

So, one more time for good measure:

THREE 60 MINUTE SESSIONS FOR $99

THIS OFFER WILL EXPIRE OCTOBER 17th!

A Quick And Effective Way to Heal Emotions, Injuries, or Whatever!

Hi all!

For those of you not familiar with EFT (Emotional Freedom Technique), I suggest you become familiar.

I'm sure you've heard about the benefits of relaxation, meditation, acupressure and acupuncture, and many other modalities of "alternative" healing. But how many of you actually practice these methods on a regular basis? Have you even TRIED these methods? Many people don't, so if you're one of them - don't feel bad.

HOWEVER --

If you haven't tried "alternative" or "energy" healing techniques, you are missing out on a powerful, effective, and often FREE way of ridding yourself of stress (and other areas of negativity). Now, I'm not claiming miracle cures - though some of the results may seem to spawn from the miraculous. I only ask that you open your mind, and check out the video series below. Try these techniques and report your experiences back here on my blog. These videos are truly wonderful, and even better - they're FREE!


The Concept of Emotional Freedom Techniques (EFT)


The Basics of Emotional Freedom Techniques (EFT)


How to Practice Emotional Freedom Techniques (EFT)

I'm moving!

Hi All -

It's been a hectic week! I just got back from signing my new apartment lease, and I am EXCITED! I've been busy packing, buying things, running errands, etc. I am looking forward to getting back to the blog ASAP! Stay tuned for information about eating out, the benefits of meditation, cooking tips, recipes, and more!

Thanks for sittin' tight in the meantime, and have a great day!

Fish Oil - A Range of Benefits

If you aren't taking a quality fish oil supplement, you're sunk! In fact, it's SO important I'm doing a follow-up post to yesterday's. You NEED to take your fish oil!

Here is a list of the major benefits:

1. Less Pain and Inflammation. Omega 3 fatty acids, particularly EPA, have a very positive effect on your inflammatory response. Through several mechanisms, they regulate your body's inflammation cycle, which prevents and relieves painful conditions like arthritis, prostatitis, cystitis and anything else ending in "itis."

2. Cardiovascular Health. Omega 3 fatty acids have also been proven to work wonders for your heart and the miles of arteries and veins that make up your cardiovascular system. They help to lower cholesterol, tryglicerides, LDLs and blood pressure, while at the same time increasing good HDL cholesterol. Increase your life expectancy!

3. Protection from Stroke and Heart Attack. When plaque builds up on arterial walls and then breaks loose, it causes what's known as a thrombosis, which is a fancy way of saying clot. Research shows omega 3 fatty acids break up clots before they can cause any damage.

4. Better Brain Function and Higher Intelligence. Pregnant and nursing mothers can have a great impact on the intelligence and happiness of their babies by supplementing with fish oil. For adults, omega 3 improves memory, recall, reasoning and focus. You'll swear you're getting younger and smarter.

5. Less Depression and Psychosis. Making you smarter is not all omega 3 does for your brain. Psychiatry department researchers at the University of Sheffield, along with many other research studies, found that omega 3 fish oil supplements "alleviate" the symptoms of depression, bipolar and psychosis (Journal of Affective Disorder Vol. 48(2-3);149-55).

6. Lower Incidence of Childhood Disorders. Just to show how fish oil fatty acids leave nobody out, studies show that children (and adults) with ADD and ADHD experience a greatly improved quality of life. And those with dyslexia, dyspraxia and compulsive disorders have gotten a new lease on life thanks to omega 3 oils.

7. Reduction of Breast, Colon and Prostate Cancer. And finally, omega 3 fish oil has been shown to help prevent three of the most common forms of cancer – breast, colon and prostate. Science tells us that omega 3s accomplish this in three ways. They stop the alteration from a normal healthy cell to a cancerous mass, inhibiting unwanted cellular growth and causing apoptosis, or cellular death, of cancer cells.

All THAT and MORE! Factor in fat loss and you have yourself a miracle supplement. I recommend Carlson's Fish Oil or Cod Liver Oil. Pick yourself up a bottle online by following the link at the bottom of my page to Vitacost. Their prices are reasonable and they ship in a timely manner.

Thanks for reading, and have a great day!

3 Fantastic Ways To BOOST Your Metabolism!

If you want to lose fat, you have to burn calories. One of the best ways to do that is to stoke your metabolic furnace! Losing weight without a faster metabolism is like running a marathon wearing high heels - it's just not gonna happen!

1. You hear it all the time - EAT BREAKFAST! But I'm going to take that piece of advice one step further. Eat breakfast everyday with at least 30% protein! So add some eggs, milk, or your favorite protein powder to your morning meal.

2. Eat every 2-3 hours after breakfast while you are awake. Each meal should include some form of protein. You may stop eating 3-4 hours before bed if you want to maximize the release of growth hormone as you sleep. Bottom line: NEVER SKIP MEALS!

3. Supplement your diet with fish oil and boost your fat burning capacity up to 26%! Taking fish oil daily has a range of health benefits from a healthy heart to alleviating depression symptoms. But to burn fat, you have to eat good fat!

There you have it. Apply these three things to your daily living, and you'll be on your way to a healthier, better-lookin' you in no time.

HAVE A GREAT DAY!

EB Pro Ionic Foot Bath Detox!

I have been going every other day to Salon Aura to see Connie Schaben for an ionic foot bath. The EB Pro unit is amazing. Watch as toxins, cellular debris, and heavy metals are literally sucked out of my feet! Call Salon Aura today to start feeling more energetic and lead a healthier life!

Vibram Five Fingers

These shoes are made to mimic barefoot walking and running.  They're great for strengthening ankles and hips, as well as alleviating lower back pain.  Improve your balance, strengthen your arches naturally, and get really weird looks from passersby.  How could you pass up this combination!?

Under Construction

Hi folks!

I'm currently planning to provide training and nutrition related information for your pleasure...or pain, depending on how you see it. Bottom line, I want you to use this site as a resource to get results!

Stay tuned!

Ross