Ross

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Posts by Ross

Simple Fat Loss 2K10

What decade are YOU living in?


Are you stuck in the 70’s and attending Jazzercise regularly?  How about the 80’s?  Are you still Sweatin’ To The Oldies with Richard Simmons or popping in Jane Fonda’s The Complete Workout?  Are you in the 90’s, kicking and punching with Billy Blank’s Tae-Bo Basic?  NO???  Thank goodness!  At least you are living in the 21st century!

Answer these for me!  Do you monitor your heart rate during each exercise session?  (We won’t count this one if you have a heart condition/disease.)  Do you attend any “low-impact aerobics” classes or “sculpting” classes during the week?  Do you use the weight machines at L.A. Fitness or another big gym?  Do you worry about working TOO hard and getting out of your “fat burning zone” when you go for your 45 minute run or to your hour long spin class?  Are you doing crunches and sit-ups to get a six-pack and to get rid of your gut?  Do you avoid eating fat because it makes you fat?  If you answered YES to any of these questions, then you are NOT living in 2010!  You are stuck in the past!

So let me get you up to speed.  If you want to look and feel amazing and be strong, lean, functional and healthy, there are three things that you need to know.

Number 1 – Nutrition is EXTREMELY important!  If your goal is to get rid of fat, then cut calories and get off of your rear end!  (Be sure to read our blog “Diet, Shmiet”).  Also, make sure you eat as clean as possible.  You should be reaching for foods that are FROM the earth – lean protein, veggies, fruits, nuts, legumes, certain dairy products and natural, whole grain products.  If you are eating food that has been processed, contains lots of ingredients AND you don’t recognize half the ingredients, then it’s not good for you!  And one last thing…FAT is not the devil, SUGAR is the devil!  Stay as far away from sugar as possible!

Number 2 – From an exercise stand point, weight training is the BEST thing that you can do to get all of the things that I listed above.  Weight training burns fat and increases lean muscle tissue which increases your metabolism.  Get in 3 full body weighted workouts per week in circuit fashion to get the most bang for your buck.  Use weights that are heavy for the rep range that you’re doing and pick exercises that work a lot of muscle groups and crank up that heart rate.

Avoid weight machines like the plague!  They take you through movements that are not applicable to your activities of daily living, and they isolate muscle groups.  (“Sculpting” classes do the same!)  Bodybuilding was soo two decades ago! If you want to be hip, order some kettlebells and learn how to master them!  (I triple dog dare you!)  You will use your entire body and your heart will be racing for ONE simple KB exercise.

Last but not least, remove crunches and sit-ups from your routine.  They are NOT good for your spine, they will NOT remove the fat from your abdominal area, and they will NOT give you a six-pack.  To get a six-pack and to get rid of your gut, you have to remove fat from your entire body.  (To remove fat from your body, refer to numbers 1, 2 & 3!)

Number 3 – High Intensity Interval Cardio is the ONLY fat burning cardio.  Stop wasting your time on the treadmill and in the classroom doing aerobics that don’t give you results!  HIIC is short and effective!  The beauty is that you don’t have to wear a heart rate monitor, you don’t have to go for miles and miles, and you don’t have to worry about working TOO hard – we want you to work hard!  HIIC should last for 20-30 minutes MAX!  Pick the type of interval training that you want to do (speed or resistance) and pick two times to rotate between.  (Ex: 30 seconds and 90 seconds)  Work as hard as possible for 30 seconds and recover/back off for 90 seconds.  Alternate between these two times for the entire 20-30 minute session.  Give it everything you’ve got for maximum results!

If you want to integrate all 3 of these things into your life, then you should sign-up for our 21 Day Rapid Fat Loss Indoor Boot Camp in Suwanee, Georgia.  We guarantee results!

Do This For Fat Loss That Is Simple, Healthy, and FAST!

For the last 3 weeks or so I have been sitting more than ever. I have spent numerous hours at my lap top designing flyers, creating excel spreadsheets, researching, reading, watching videos, writing emails, making phone calls, you name it! I have to say that it has been incredibly challenging for me because I am not one to sit still for very long. I like to be on the move non-stop! If it were up to me, I would sit for eating and driving purposes only. Unfortunately, sitting more equals less physical activity. Less physical activity equals high stress – it really drives me crazy to sit sit sit!! High stress equals stuffing my face more (a.k.a. emotional eating) which equals a bigger butt! So it is official! I have gained weight, and I am not happy about it! I could spend the next 10 minutes complaining to you about my weight gain, but instead I will tell you what I am going to do about it.

For a simple 30% reduction in your weekly calories, pick 2 - 24 hour time periods to fast. Fasting from one dinner to the next is my favorite way to do it! 🙂

I have always enjoyed healthy, low-calorie foods, so that’s not the issue. Last week I worked hard to remove some unnecessary sugar from my life, and I was successful – not the issue. Working out, not an issue! The reason that I have put on a few pounds is because I have been consuming too many calories! SOOO today is my first day of intermittent fasting. I have been fasting here and there over the last couple of months, but I have not been consistent. Intermittent fasting has proven to be the BEST and EASIEST way for me to get rid of calories and lose weight. (And I’ve experimented with a lot of “diets” in order to do my own research for clients.) Intermittent fasting also gives me an amazing sense of awareness, I feel more energized, and it teaches me to listen to my body. I fasted 2 days per week from September of 2008 until July of 2009, and I was very successful. When I started fasting I weighed 155 lbs, and within 2 months I weighed 141 lbs.

(Note: I fasted during college football season, Thanksgiving and Christmas, and I still dropped a significant amount of weight!)

If you want to know more about intermittent fasting you should check out Brad Pilon’s e-book EAT STOP EAT. www.EatStopEat.com He also posts great nutrition information in his blog. www.bradpilon.com

This is the BEST book I've ever read when it comes to nutrition!

I really enjoy reading his books and his research. It’s simple, easy to follow, and it all makes sense! Also, feel free to ask me any questions about my experience with fasting. I think it’s easy and FABULOUS! (Did I mention that there are a lot of health benefits that come with intermittent fasting?)

Are you unhappy with your recent weight gain? Do you want to remove fat from your body? If your answer to these questions is yes, then I want to know something. Are you complaining about it day in and day out or are you taking action??? You should create an action plan RIGHT NOW! If you want to lose fat quickly while investing a tiny amount of  your time each week, you NEED to experience our Higher Purpose Boot Camps in Suwanee, Georgia!! Weight loss couldn’t get ANY easier!

The Successful HABITS Formula

Currently, I am reading The Power of Focus by Jack Canfield, Mark Victor Hansen and Les Hewitt.  The first chapter is titled “Your Habits Will Determine Your Future.”  The entire chapter is full of great information, but I want to share the part that stands out the most for me.  I have some bad habits that need to be kicked to the curb, and this formula makes more sense to me than any other info I’ve read about bad habits.  It’s simple and very doable!  It is called “The Successful HABITS Formula” and it reads like this:

This is a step-by-step method to help you create better habits.  It works because it is simple.  You don’t need complicated strategies.  This template can be applied to any area of your life, business or personal.  If applied consistently, it will help you achieve everything you want.  There are three fundamental steps:

1.  CLEARLY IDENTIFY YOUR BAD OR UNPRODUCTIVE HABITS

It’s important that you really think about the future consequences of your bad habits.  These may not show up tomorrow, next week or next month.  The real impact could be years away.  When you look at your unproductive behavior one day at a time, it may not look so bad.  The smoker says, “What’s a few cigarettes today?  It helps me relax.  I’m not wheezing and coughing.”  However, the days accumulate and twenty years later in the doctor’s office, the X-rays are conclusive.  Consider this:  If you smoke ten cigarettes a day for twenty years, that’s seventy-three-thousand cigarettes.  Do you think seventy-three-thousand cigarettes could have an impact on your lungs?  Of course!  In fact, the consequences can be deadly.  So when you examine your own bad habits, consider the long-term implications.  Be totally honest.  Your life may be at stake.

2.  DEFINE YOUR NEW SUCCESSFUL HABIT

Usually this is just the opposite of your bad habit.  In the smoker’s example it would be, “Stop smoking.”  What are you actually going to do?  To motivate yourself, think about all the benefits and rewards for adopting your new successful habit.  This helps you create a clear picture of what this new habit will do for you.  The more vividly you describe the benefits, the more likely you are to take action.

3.  CREATE A THREE-PART ACTION PLAN

This is where the rubber meets the road.  In the smoking example there are several options.  Read how-to-stop-smoking literature.  Start hypnosis therapy.  Substitute something else when the desire for a cigarette arises.  Place a bet with a friend to keep you accountable.  Start a fresh air exercise program.  Use a nicotine patch treatment.  Stay away from other smokers.  The important thing is to make a decision about which specific actions you are going to implement.

You must take action.  Start with one habit that you really want to change.  Focus on your three immediate action steps and put them into practice.  Do it now.  Remember, nothing will change until you do.

And I repeat, DO IT NOW!!  NOTHING WILL CHANGE UNTIL YOU DO!  If you keep on doing what you’ve always done, you’ll keep on getting what you’ve always got.

Are YOU Riding The Blood Sugar Roller Coaster?!?!

Ross and I have been encouraging our boot campers to eat the healthiest foods possible.  Throughout the course of this last week, we noticed that a large percentage of our campers were consuming a lot of carbohydrates on a regular basis, and I’m NOT talking about vegetables and fruits.

Yes, they're round like apples and oranges. No, they're not a good substitute for fruit.

We saw everything from white pastas and breads to Girl Scout cookies and milk shakes.  I am a visual learner, so I decided that I would print out a carbohydrate cycle sheet that I created a long time ago.  I wanted our campers to actually SEE what they are doing to their body with the consumption of these foods.  I also want YOU to see what you are doing to your body when you consume unhealthy carbs throughout your day.  I hope this Carb Cycle will make you think twice about what you’re eating. I know it has made me think twice!  Looking over it again this week has been extremely powerful!

Caaannddyybbaarrrssss!

Anyone that knows me well will tell you that I have a nasty sweet tooth!  As a child, I started my day with Raisin Bran or my favorite, Rice Crispies loaded with sugar.  Some mornings I would eat 5-6 little white powdered doughnuts, and occasionally I was lucky enough to have Krispy Kreme glazed doughnuts.  I always had a cup of apple or orange juice to chase down my breakfast.  I don’t remember lunch that well but after school snack time consisted of Lance crackers, Little Debbie Swiss Cake Rolls or Nutty Bars, Girl Scout cookies or maybe some more powdered doughnuts.  I also spent a lot of my afternoons visiting with my Aunt Betty who lived within walking distance of my parent’s house.  She always greeted me with “I’ve got a fresh pound cake and pecan pie.  Would you like a slice?”

OH, and did I mention that my dad worked for M&M Mars?  Hello!  Every holiday was full of M&Ms, Dove chocolates, Snickers, Milky Ways, Twix bars, Skittles, Combos, you name it!

And people wonder why I am such a sugar addict!!  Some days I combat my addiction beautifully and some days I do not.  I will tell you that I have experienced the highs and lows of this carb cycle more than once over the last week!!  The good news is that I have already set a carbohydrate consumption goal for this coming week, and I will definitely achieve it!!  You should do the same!

What Does Harold And The Purple Crayon Have To Do With Weight Loss?

Are you someone that has struggled with weight loss in the past? More importantly, are you struggling with it now?

I’m going to share a story with you that’s going to change that. I’ll keep this as brief as possible so that you get the meat ASAP.

A few months ago, I was struggling to get some of my daily goals accomplished and it left me feeling beyond frustrated. I asked a mentor of mine for some help and she asked me about my goals and WHY I wanted to achieve them. We concluded that I didn’t have a compelling reason why I wanted to accomplish my goals. My homework was to go read one of my childhood books, Harold and the Purple Crayon, and come up with a compelling vision.

This brought back some memories of when I had 45 pounds of fat to lose. I didn’t think of it like this at the time, but there was a HUGE reason why I lost all 45 pounds in only 12 weeks. My girlfriend broke up with me right after I took her out for Valentine’s Day dinner. Then she gave me one week to find a new place to live. This was a life changer for me. I was extremely depressed, had a terrible self-image, and zero confidence. There was no way I would EVER find a new girlfriend looking and feeling the way that I did. THAT was WHY I wanted to get rid of a lot of fat.

I guarantee if you have a compelling reason why you want to get rid of your fat, you will lose it….and you will lose it quickly.

I’ve had multiple clients work with me because their doctor said it was time to go on one or more pills for the rest of their life. I’ve worked with divorced women and women that have never been married who didn’t have the confidence to date. Their compelling reason why was because they were absolutely sick of being lonely.

Maybe your reason why is because you want to be healthy as you grow with your spouse and children. Maybe it’s because you want to be around to meet your grandchildren. Maybe it’s because you want to find a girlfriend/boyfriend.

God has blessed each of us with an incredible body. If you have the ability to exercise and eat healthy foods then you have no excuse for not taking care of such an amazing gift. Talk about a COMPELLING reason.

Are you STILL wasting your time doing cardio?

If you love steady-state cardio and fat loss is of NO importance to you, then DO NOT watch this video. 🙂

21 Day Rapid Fat Loss Boot Camp

TOP 11 REASONS YOU SHOULD SIGN UP FOR OUR 21 DAY RAPID FAT LOSS BOOT CAMP


1. GET TWICE THE RESULTS IN HALF THE TIME!!


2. BURN STUBBORN FAT & BUILD MUSCLE


3. RECEIVE NUTRITION COUNSELING


4. LEARN TO USE FITNESS EQUIPMENT THAT

YOU’VE NEVER EXPERIENCED BEFORE


5. RECEIVE ACCOUNTABILITY FROM TRAINERS & PARTICIPANTS


6. WORKOUT IN A POSITVE & UPLIFTING ENVIRONMENT


7. GET WEEKLY MEASUREMENTS


8. LEARN FROM TRAINERS THAT

“HAVE BEEN THERE, TRIED THAT”


9. HAVE A BLAST!


10. EACH SESSION IS DESIGNED TO BE

FUN, CHALLENGING, AND EFFECTIVE

FOR ALL FITNESS LEVELS!

(Yes, even if you’ve NEVER exercised before)


11. IT’S AN INDOOR BOOT CAMP!

THE WEATHER WILL NOT STOP US!

21-Day Rapid Fat Loss Boot Camp — ONLY $67

Click Here For Location And Times!

DIET, SHMIET!

A calorie is a calorie is a calorie!  Or is it???  Can 50 calories of spinach REALLY equal 50 calories of french fries?  Can 200 calories of freshly squeezed orange juice REALLY equal 200 calories of Coke?  It is hard to believe, but the answer is yes!  The difference is that the spinach and freshly squeezed orange juice are full of vitamins and disease fighting antioxidants, whereas the fries and Coke are not.

Hellllloooo Vitamins 🙂

My point with all of this is that it does not matter how you get your calories. (Not true exactly, so read on!)  What matters is how many calories you consume throughout your day, your week and your year.  In order to lose weight, you have to cut out calories and create a caloric deficit.  It is that simple!!!  If you were to pick out and follow 3 popular diets over the next 3 months, I guarantee that you would be successful with each one!  Throughout the diets, you might limit various types of foods such as sugars, fats and carbs in general, but all 3 of them would create a caloric deficit which would lead to fat loss.  The word “diet” and the thought of going on a “diet” bring out a lot of negative emotions in most of us.  If you want to lose weight by following a specific diet and that works for you, then go for it!  BUT, if you prefer not to follow a diet, then learn how to monitor calories and cut out unnecessary calories.  If I could make the decision for you, I would say DIET, SHMIET!  I would tell you to enjoy the foods that you like and your beverages of choice, JUST CONSUME LESS OF THEM!

Mmmm, Antioxidants...NOT!

Food journaling is one of the most effective ways to monitor your caloric consumption.  I highly recommend that you begin logging in all of your foods and even your beverages on a daily basis.  At the end of each week, review your journal to see if there is something obvious that you can cut out.  Example: You see a Starbucks Nonfat Grande Caramel Macchiato 5 days out of the 7.  You do the math to see that you’re getting in 950 calories for the week.  (5 days x 190cals)  Then, you do the math to see that you’re getting in 3,800 calories for the entire month.  (4 weeks x 950 cals )  There are 3,500 calories in one pound of fat, so you realize that you will be gaining one pound of fat each month at the rate you’re going!  So what do you do??  Cut down to 1-2 macchiatos per week.

Another effective way to monitor your calories is to ask yourself questions right before you eat:  Am I hungry?  Is my body telling me that I’m hungry?  Do I want food because I’m __________ (bored, tired, angry, frustrated, sad)?  Am I about to eat food(s) that will enhance my life or take away from my life?  (The spinach and orange juice from above would enhance your life because they are nutritionally dense, and they would help your immune system fight off harmful toxins and free radicals.  The coke and French fries would take away from your life because they increase your risks for cancer, heart disease, diabetes and other diseases.)

Weight loss is not complicated!  Cut out unnecessary calories and reach for foods and beverages that will enhance your life!

BRAND NEW Indoor Fat Loss Bootcamp: Location Secured!

Hey everyone! I hope you’re having an awesome day!

Check out the latest news: (I said 2-21-10 in the video, but the actual start date is Monday 3-1-10)

Give Thanks!

The greatest thing is to give thanks for everything.  He who has learned this knows what it means to live.  He has penetrated the whole mystery of life; giving thanks for everything.

-Albert Schweitzer

At one point or another, we have all struggled with motivation as it relates to working out and eating healthy.  It is very easy to talk yourself out of the best and healthiest choices and say “I’ll start eating healthy tomorrow” or “I still have 5 days left in the week to get in my workouts” or “I’m tired, so I’ll just run through the drive through.”  Unfortunately, these excuses and choices do not get us very far!  In fact, they pull us away from our health and fitness goals.  They keep us from being our best and reaching our full potential.

In the last few months, I have been able to overcome my lack of motivation and excuses by giving thanks for everything!  Giving thanks allows me to see all of the things that I take for granted in my life, including exercise and nutrition.  Every single time that I pray, I thank God for blessing me with a healthy, able body and for giving me the ability to exercise.  I thank him for providing me with every bite of food, and I also thank him for the varieties of food that I get to choose from.  I thank him for giving me plenty of water and fluids so that I can hydrate my body.

The next time that you struggle with motivation, think of your life without the options that you have and give thanks!  Think of yourself as a starving child in Africa who isn’t guaranteed a meal, much less a healthy and delicious one.  Then give thanks that you CAN eat veggies, fruits, eggs, lean meats, nuts, dairy products and whole grains!  Think of yourself as a man who has major limitations and is living life from a wheel chair!  Then give thanks that you CAN walk, run, climb stairs, jump rope and lift weights.  Think of yourself as a single mom with 3 small kids that’s holding 2+ jobs.  Then give thanks that you DO have time in your week to exercise your body and keep it healthy!

You’re so blessed to have the options and abilities that you do!  Now get moving, eat healthy foods and GIVE THANKS FOR EVERYTHING!