In it, I postulated that quite a few folks SAY they want to make positive and beneficial changes to their lives that will elicit a marked degree of fat loss. [...]]]> Last year at about this time I published an article here with the title “Do You REALLY Want to Lose Weight…or Just Saying That?”

In it, I postulated that quite a few folks SAY they want to make positive and beneficial changes to their lives that will elicit a marked degree of fat loss. But actually taking the necessary steps to do so is another matter entirely.

I know it’s frustrating. You work and you work and you don’t seem to make much headway. Meanwhile, the little waifish thing next door eats and drinks whatever she wants and never gains an ounce.

Well that’s not fair…

So, I’m going to give you 4 simple things that, if you will DO them, will make a HUGE difference in the level of positive, measurable change you will see in both your physique and overall health.

Simple Thing #1: Get A Little More Exercise

You probably think of your exercise time in terms of single workouts, e.g. “30 minutes 4 times per week”. I encourage you from today forth to think of it in terms of total time per week.

Some of the research I’ve looked at, as well recent finds from the University of Wyoming, has shown that 5 hours per week is “the magic number.” Anything less fails to produce favorable results while 5 hours or more of exercise per week tends to produce great results.

If you’re attending 4 days per week of classes with us at Firestorm fitcamps! (M, T, TH & F) then you’re getting about 2.5 hours of exercise in. If you add an additional day (either Wed or Sat) you just added another 45 minutes. In order to reach the 5 hour threshold, and to help you recover from this high intensity work, finish your week with some very low intensity cardio work. For example, walk around the block. Go for a bike ride. That’s the sort of stuff I mean. Lower intensity yoga counts too. 30 minutes 2 or 3 times per week should do the trick.

The total program might look something like this:

Simple Thing #2: Supportive Nutrition

I tend to think of exercise as good medicine. I also believe this about food. Hippocrates said it first, “Let your food be your medicine and your medicine be your food.” He was a smart guy…

Just as it is possible to dig your own grave with a knife and fork, it’s also possible to prevent and treat disease as well as improve your body with those same utensils.

Here’s the irony: most folks are rarely very honest about what their knives and forks are doing. In fact, a sort of “don’t ask, don’t tell” approach is quite often adopted. If I had a dollar for each time I’ve been told these…I’d be a very wealthy man:

“Uncle Steve, I eat really well…”

but…

“…I’m still 20lbs overweight.”

“My diet is just about perfect…”

but…

“…I often feel sluggish and my energy is low.”

“I make good nutritional choices…”

but…

“…I’ve got high blood pressure, cholesterol, and type II diabetes.”

As harsh as it sounds, these are all lies. If you ate really well, if your diet was perfect, or if you made good nutritional choices, you would not be enduring these tribulations. Therefore, the best way for you to get started in improving your diet is to follow these five rules:

1. Eat 4 – 5x per day and don’t wait so long between meals.

Research has demonstrated that people who eat more frequently tend to have better blood sugar control, lower stress hormone production, lower body fat, and more lean muscle. But their food has to be the right stuff. And I’m talking single ingredient foods here. An apple is a single ingredient food. An apple Pop Tart is not. Get it?

2. Include lean, complete protein at every meal and snack.

The ideal amount of protein per day for an individual exercising with any degree of intensity is 1 gram per pound of body weight. For a 140 lb woman, that equals 140 g of protein. Getting this volume is not too difficult but it does mean you must focus on grabbing some protein every time you snack or eat a meal.

3. Include quality vegetables at every meal and snack.

The ideal amount of veggies each day is about 8 servings. Now, the every meal thing isn’t written in stone….necessarily. But it’s quite tough to get all these servings if you don’t include some cooked, raw, juiced, or blended veggies with each meal. And the “I don’t like vegetables” excuse stopped working past the age of 5. Just get it done.

4. Include a variety of healthy fats.

Our food supply today contains a fat balance that’s out of whack. To get our fat intake back to where it should be, we need to include things like olive oil, avocados, flax oil, fish oil, raw nuts, etc. each day. I personally eat ½ an avocado every night with my salad.

5. Consume carbohydrate-rich foods only after exercise.

Carbs aren’t the enemy, provided they are the proper kind, eaten in proper portions AND are eaten in the proper time frame. Also, they should be controlled (especially for women) since it’s easy to over indulge in them.

The simplest strategy to control carbs is to eat chiefly whole grain carbohydrates (like amaranth, quinoa, whole grain oats, etc.) and quality carb dense foods like sweet potatoes, beans and such. I would also suggest that you save them until after exercise. Since exercise increases our body’s ability to effectively utilize carbohydrates, the ideal time to eat starchy carbs is within the first couple of hours after exercise.

These “laws” are an impressive start. But they alone will not get you where you want to be. Abide by the next two “secrets” and you will sculpt great physique.

Simple Thing #3: Other Dining Options

In Okinawa, heart disease and stroke rates are lower than in North America. So too are cholesterol, homocysteine, and blood pressure measures. Not surprisingly, the rates of cancer are lower, especially breast, colon, ovarian and prostate cancer. Hip fractures are lower and dementia is rare. And believe it or not, the Okinawans tend to live longer. So what is the lesson we can learn from the Okinawans? It’s called hara hachi bu.

“Hara hachi bu”, loosely translated suggests eating only until one is 80% full…and no more. This isn’t a dietary suggestion. This practice is a part of their culture. In the eyes of the Okinawans, anyone who crams themselves full is considered a glutton. In the end, many experts believe that this cultural practice, in conjunction with the Okinawan diet rich in fruits and veggies, fish, and legumes is the secret of their success.

Here’s another tip that will help you look your best: If you’re married or have a regular male dining partner, make sure his portion sizes don’t impact yours. If you live and/or dine with a male partner, the probability is elevated that you are overeating simply because you two are dining together.

Let’s consider dining out. You’re served the same portions. Yet you’re likely not the same size. Do you really think that you need to eat the same amount as he does? My guess is only if your goal is to weigh the same as him. This same rule applies to meals at home. If I was a betting man (and for the purposes of this article I am) I’d wager you serve meals on the same size plate for both of you.

That’s another recipe for overeating. You can pay me next time you see me…

To keep his portion sizes from influencing yours, adopt these strategies now:

A) When dining out, ask if they’ll provide smaller portions. He gets the normal size, you get the smaller one. And if that doesn’t work, then simply order what you desire, and politely ask the server to split it into two portions and box up one half to take home. This way you get two meals for the price of one.

B) When at home, make sure you have two different sized plates: One large one for him. One small one for you. That way when you fill both plates, neither looks deprived or empty, and you each eat an appropriate portion.

Simple Thing #4: Supplements

Many experts suggest that supplements aren’t necessary when the diet is complete. Ha…

Here in the good ol’ U. S. of A., most folks diet is pretty much NEVER complete. Would you be shocked to learn that 68% of the population is lacking in calcium, 90% in chromium, 75% in magnesium, 80% in vitamin B6, and 95% in omega-3 fats?

And a recent study found that even athletes’ diets don’t measure up. A group of researchers measured the diets of 70 athletes for vitamin and mineral intake and not a single one met the recommended daily amount. All (yes…ALL) of them were deficient in between 3 and 15 nutrients.

Here’s a little more eye-opening research findings:

• Less than 3% of men and 5% of women get the minimum number of fruits and veggies per day (3-5 servings).
• On average, women get only 80 g of protein per day (when their needs are closer to 120-140 g) and men get only 120 g of protein per day (when their needs are closer to 170-190 g).

If you know me at all, you know I am first and foremost a proponent of food being the main source of your nutrition. After all, supplements (by their very name) are just that…supplements to good eating. I am not the guy to strongly endorse nutritional supplements.

With that said, and with the aforementioned deficiencies, people have two choices: vastly improve the quality and level of their nutrition OR they have to start supplementing their diets with things like:

1. Protein supplements, like the Prograde brand: 1-2 scoops a day works well for women

2. Fish oil supplements, like Prograde’s EFA Icon: 4-6 capsules a day is typical for my female clients

3. A good, broad spectrum multi-vitamin, like Prograde’s VGF 25+ for women: 1-3 capsules depending on the potency

Also, for women, I recommend the following

4. Branched chain amino acids, like the Prograde BCAA’s, although I would prefer that my female clients sip a high protein or BCAA drink (like Prograde Fusion) during exercise because it can help promote high performance and more complete recovery.

5. Sleep enhancement: I’m one to talk… Although this isn’t a requirement, I have found that lot’s of my female clients who start training hard have a hard time falling asleep and/or sleeping through the night. Phosphatidylserine is a mild, natural supplement that can help quite a bit depending on the circumstances.

So there you have it…a quick “how to” of my top tier strategies to get women into breathtaking shape. These strategies will work tremendously well, but only if they’re consistently performed with effort and focus.

Steve

HERE’S SOMETHING ELSE YOU SHOULD KNOW: If you’re ready to make some BIG changes and really serious about getting into great shape, dropping some weight and feeling strong, sexy and powerful again, then the Firestorm fitcamps! sounds like just what you’re looking for. Want a FREE 2 week trial to find out? Go to our online sign up page here or simply text the word “FIRESTORMPASS” TO 70000! It’s just that easy!!!

Our government thinks you’re a moron, and because of that, as well as the heavy handed nature of this administration and their excessive government regulation, I’m forced to add the following lines of B.S…as if you didn’t know this garbage already:
Firestorm fitcamps!:You will receive Text and e-mail alerts. Get up to 10 messages per month. Text HELP for help. Text STOP to cancel. Msg & Data Rates May Apply. Terms & Conditions available here, email here, or call 210-884-2072

“Uncle Steve, I really want to work out with you at Firestorm fitcamps!, but I have ________ (fill in the blank with “a membership to XYZ gym”, “a membership to ABC Yoga and/or pilates” or [...]]]> I hear it all the time, and especially at this time of year…you know, “the season of embarrassment.”

“Uncle Steve, I really want to work out with you at Firestorm fitcamps!, but I have ________ (fill in the blank with “a membership to XYZ gym”, “a membership to ABC Yoga and/or pilates” or any other some such place) and I don’t want to waste that.”

After the veins in my forehead recede, and the rigor mortis-like clench of my teeth subsides, I smile and merely ask, “And how is that working out for you?”

You see, loads of people have memberships to gyms, and SOME of them even go there frequently…OK, occasionally. They may even spend quite a lot of time pushing this, pulling that or walking and riding on who knows what. You see, just because someone attends a gym does not mean that they are receiving positive, measurable benefits or results from their attendance.

Yep...you're doing it wrong...

And if someone is not interested in obtaining better quality health, fitness and overall wellness, then I cannot help them. In my mind, there is nothing more sad than a mind full of capability housed in an incapable body.

Therefore, it is my endeavor with this article to get you to search your mind, and maybe even your soul, for the answers to just three (3) questions that will clear up any misconceptions about why it is you workout, what you hope to gain from them and where those workouts take place…I hope.

Question #1 – Why are you working out and eating healthy? (I’m assuming that you indeed ARE eating healthy!!)

This is a pretty straight forward question, or at least it should be. Let me rephrase it: What is your “Why” for working out and eating right?

I once worked with a lady who was adamant that she wanted to workout and lose 45 pounds. The problem was two-fold: 1) she hadn’t lost a pound in nearly 5 years, and 2) she didn’t know (or at least couldn’t verbalize) why she wanted to obtain that goal.

I began to ask her a series of “why” questions, to hopefully find out what was motivating her to take these steps. Here’s a brief synopsis as to what transpired.

Me: “Why do you want to lose 45 pounds?”
Her: “Because I want to be healthy.”
Me: “Healthy is good…I can understand that. Why do you want to be healthy?”
Her: “So I’ll feel better and not be so tired all of the time.”
Me: “That’s great! Why do you want to feel better?”
Her: “Because if I feel better I’ll look better.”
Me: “I see…why do you want to look better?”

It was at this point that she began to cry. She wept quietly for a few seconds, then looked up at me and said, “Because if I don’t look better, no one will ever love me.”

Now at this point you may be thinking that I’m the most cruel man on the planet. I mean, how could I reduce this poor woman to tears like that and expect her to train with me?

In the following 3 months after this conversation, she dropped 35 pounds, and had taken off that total wanted 45 pounds in 6 months. And she did it BECAUSE she discovered her true “why” power.

By the way…she is now happily married and has 3 kids.

So…what is your why?

Question #2 – What is your program design plan (the way you workout) and your healthy diet plan?

When you go to the gym, do you have a professionally orchestrated, pre-designed plan for getting you closer to your goals? Or do you simply “go through the motions”, performing the same lifting and cardio routine you’ve done for the last 6 weeks, months or years?

When you sit down to eat each day, do you know the ratio of protein, carbs and fat on your plate so as to more quickly and efficiently help you to obtain your goals? Do you even care?

I’m going to tell you something you probably already know: Like it or not, people size you up and make judgments regarding you in 10-15 seconds after meeting you, and it’s solely derived upon how you look.

Don’t be shocked…you do it too.

Believe it or not, how you appear externally speaks subliminal volumes about how you are internally. Your physique blares a visual loudspeaker as to your personal development, perceptions of yourself and level of discipline. Each and every one of your, activities, decisions, self-control (or lack thereof) and habits are quite literally made evident by the look and movement of your physique.

Here’s a bonus question for you to ponder: I quite frequently tell people that my physique is a “walking billboard for my business.” Therefore, if your physique is a “billboard” of your own quality of personal development (you can refer to it as a personal business card or an individual 15-second commercial, if you prefer), what is it telling people?

Right now, I want you to step into your bathroom (or wherever you have a full length mirror) and REALLY take a deep, discerning and hard look at yourself. Seriously…do it now, then come back to this message.

Now here’s a harsh, tough question: is what you just saw the message of what you’re trying to communicate to people?

I apologize for being so blunt, but I wouldn’t be a good coach to you if I didn’t speak to you in truth and love. Honestly, this is the cold, hard reality in life.

I’m not telling you this so as to get you to try and impress someone else or get a promotion or anything else like that…although it would help. Rather, I’m trying to get you to see that who you think you are visually to people and who people see you as are two differing things. What image do you care to portray to people? Do you even care?

The bottom line is I want you to take your physical health and fitness seriously. And if you’re not going to do it so as to live longer, look younger and feel better, then do it so as to be more promoted, better revered and seen as more confident in your business and community life.

Question #3 – Are you getting positive, measurable results from your current training and eating program?

If you’ve been going to the gym, or simply training at home, for any length of time, have you reached the health, fitness and wellness goals you’ve set out to achieve?

If you have, good for you. If it ain’t broke, don’t fix it…

If you haven’t, my next question is two-fold: 1) Why not? 2) What do you plan to do about it?

Your response is, to the best of my knowledge, one of two answers:

• “I don’t currently work out, Uncle Steve, so I ain’t concerned about it.”
• “I haven’t achieved my goals, and I don’t know what to do or have a strategy to get there.”

If your answer resembled the latter of those two responses, why don’t you come see us at Firestorm fitcamps! and put our “double your money back guaranteed” program and my 30 years of fitness professionalism to work for you…like these people have.

And if you’re really serious, why don’t you sign up to compete in our 8 week, “New Year, New Me” Transformation Challenge? The payoff is huge and could potentially land you a spot as a spokesperson for a national company! Get all of the details here.

Steve

HERE’S SOMETHING ELSE YOU SHOULD KNOW: If you’re ready to make some BIG changes and really serious about getting into great shape, dropping some weight and feeling strong, sexy and powerful again, then the Firestorm fitcamps! sounds like just what you’re looking for. Want a FREE 2 week trial to find out? Go to our online sign up page here or simply text the word “FIRESTORMPASS” TO 70000! It’s just that easy!!!

Our government thinks you’re a moron, and because of that, as well as the heavy handed nature of this administration and their excessive government regulation, I’m forced to add the following lines of B.S…as if you didn’t know this garbage already:
Firestorm fitcamps!:You will receive Text and e-mail alerts. Get up to 10 messages per month. Text HELP for help. Text STOP to cancel. Msg & Data Rates May Apply. Terms & Conditions available here, email here, or call 210-884-2072

In fact, when combined with a variety of implements, like dumbbells, kettlebells, medicine balls, etc, it can be a fun and exhilarating way to not only get strong, but burn a ton of fat from your physique.

On Wednesday, [...]]]> Effective cardio training doesn’t necessarily mean running for several miles, or climbing endless sets of steps.

In fact, when combined with a variety of implements, like dumbbells, kettlebells, medicine balls, etc, it can be a fun and exhilarating way to not only get strong, but burn a ton of fat from your physique.

On Wednesday, January 18, 2012 folks who dared to enter the Firestorm fitcamps! studio were engaged in 46 minutes of “Spartan” training…and they performed mightily.

You can be a part of the Firestorm fitcamps! family and get the benefits of these kinds of workouts and it’s as simple as texting the word “firestormpass” to 70000.

For doing so, you’ll get:

• a FREE 2 week trial
• a 21 day meal plan
• a Prograde smoothie recipe book
• and more!

So what are you waiting for?

Steve

HERE’S SOMETHING ELSE YOU SHOULD KNOW: If you’re ready to make some BIG changes and really serious about getting into great shape, dropping some weight and feeling strong, sexy and powerful again, then the Firestorm fitcamps! sounds like just what you’re looking for. Want a FREE 2 week trial to find out? Go to our online sign up page here or simply text the word “FIRESTORMPASS” TO 70000! It’s just that easy!!!

Our government thinks you’re a moron, and because of that, as well as the heavy handed nature of this administration and their excessive government regulation, I’m forced to add the following lines of B.S…as if you didn’t know this garbage already:
Firestorm fitcamps!:You will receive Text and e-mail alerts. Get up to 10 messages per month. Text HELP for help. Text STOP to cancel. Msg & Data Rates May Apply. Terms & Conditions available here, email here, or call 210-884-2072

Do you keep striving day-by-day, becoming ever more discouraged at your pitiful level of success, or do you finally make the plunge and hire a [...]]]> So, you made a resolution on January 1st to drop 25 pounds by March 1st. It’s now January 16th and you have not seen the scale budge in 2 weeks.

Do you keep striving day-by-day, becoming ever more discouraged at your pitiful level of success, or do you finally make the plunge and hire a “professional?”

Let me see if I can shed a little ray of hope on the subject for you:

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.

According to the results of this study, 2 groups underwent 4 months of training in either a supervised environment (i.e. with a qualified fitness professional) or simply received advice to increase their level of physical activity as well as complete access to a full blown gym however,  their exercise regimen was NOT supervised.

Here’s the cool part:

Group 1 (the supervised group) lost, on average, 362% more body fat in that 4 month time frame than the non-supervised group. The actual totals (on average) were 13.4 lbs in Group 1 versus 3.71 lbs in Group 2. Pretty stark difference, right?

But wait:

Neither group received any advice with respect to changing or altering their diets!

NONE!

Nada!

Bupkis…

Now, as a seasoned professional myself, this comes as no surprise. In fact, this sort of research was confirmed, in a similar study, several years ago. It was determined at a Stanford University study that the #1 factor in a successful fat loss program was a strong social support network. It was even more important than diet!

In my mind, the combination of group training (like the kind you’d receive in a Firestorm fitcamps! class) COMBINED with the skill and experience of a qualified fitness professional is a one-two punch of unbeatable proportion!

It’s no surprise that people push themselves and work harder when supervised and in fact an IDEA study confirmed as much several years ago. This study showed that simply having someone just watch them made them work harder, up to 30% more. Imagine what a good coach can bring forth.

Anecdotally, I’ve had countless clients tell me, “I’d never do this if I was on my own!” so I know this to be true. I’m sure you can extrapolate that into far more beneficial results, especially in conjunction with a solid program, excellent coaching, healthy social support and competent instruction.

The bottom line:

If you’re truly sincere in your resolve to change the look, feel and overall dimensions of your body, then hire a qualified, skilled and highly competent coach. At the very least, find a great training partner or some kind of group or team to assist you.

Steve

P.S. You can get a free trial by following the directions directly below this message. Just sayin…

HERE’S SOMETHING ELSE YOU SHOULD KNOW: If you’re ready to make some BIG changes and really serious about getting into great shape, dropping some weight and feeling strong, sexy and powerful again, then the Firestorm fitcamps! sounds like just what you’re looking for. Want a FREE 2 week trial to find out? Go to our online sign up page here or simply text the word “FIRESTORMPASS” TO 70000! It’s just that easy!!!

Our government thinks you’re a moron, and because of that, as well as the heavy handed nature of this administration and their excessive government regulation, I’m forced to add the following lines of B.S…as if you didn’t know this garbage already:
Firestorm fitcamps!:You will receive Text and e-mail alerts. Get up to 10 messages per month. Text HELP for help. Text STOP to cancel. Msg & Data Rates May Apply. Terms & Conditions available here, email here, or call 210-884-2072

Surprised? I’ll explain:

I recommend you place the emphasis of your training on the [...]]]> When it comes to exercise, most conventional wisdom states that “more is better.” But, an overwhelming amount of research in recent years has shown that long cardio workouts are not only a waste of time, they can actually cause health problems.

Surprised? I’ll explain:

I recommend you place the emphasis of your training on the intensity of your exercise rather than the duration. This is the way I structure the routines in the Firestorm fitcamps! classes.

If you’re not currently attending the classes, may I respectfully recommend that you make doing this one of your health resolutions for 2012.

This one change will not only improve your heart and lung capacity and your overall health, but also it’s one of the best methods I know to quickly shed fat.

Where did we get the notion that jumping on the StairMaster, treadmill or Elliptical trainer was the way to go for fat loss? I think I know:

Dr. Cooper

Way back in the 60′s, Dr. Ken Cooper did some research that showed that aerobic exercise was good for your heart. We’ll go into the basis for this research some other time.

Thus began the “aerobics” craze.

In 1987, the same Ken Cooper found that “people who followed my exercise guidelines exactly, but ignored their diet and their weight, had heart attacks by age 55.”

O.K., I ain’t the sharpest knife in the drawer, but if you’re following exercise guidelines EXACTLY, shouldn’t there be a reduction in fat? And wouldn’t following the guidelines EXACTLY lead one to have a dietary guideline as well?

In 1992, Dr. Ken Cooper found that “research has shown that strenuous aerobic exercise is associated with oxidative stress and tissue damage.”

That can’t be good…why are we still listening to this guy?

He also found, in that same year, “the bodies need for oxygen during aerobic exercise seems to produce free radicals which can result in DNA damage, cancer, direct damage to muscle tissue and make the cells more susceptible to aging.”

Oh boy!

In 2000, Dr. Ken Cooper found that “there is no correlation between aerobic endurance performance and health, longevity or heart disease protection.”

And yet, walk into to any corporate health club and what takes up the most space in the entire facility? You guessed it . . .

This is NOT the optimum fat loss tool...

Row after row of cardio equipment. A veritable sea of elliptical’s, stair-climbers and treadmills.

Now you may understand a little better when people ask me what I do for “cardio” I always respond, “I run at the mouth and jump to conclusions.”

I haven’t done “cardio” in twenty years. My heart rate beats at 65 per minute, my body fat percentage is around 10 percent and my strength is great.

For those of you who feel that jumping on a bike, StairMaster, elliptical or treadmill for 30 minutes of movement is the best way to go, listen in on a conversation I had a short time ago:

“Steve, I used to do what I call “high-low” exercise. In other words, I would exercise in short intense bursts, then rest and repeat. But I made a change when I read something that said long, slow workouts are better – and that’s when I put on fat. Then I read somewhere and learned that long duration cardio signals the body that you NEED fat, so the body holds onto it. When I went back to “high-low” type training, I not only I cut my exercise time in half, but my slim figure returned in less than a month.”

Bottom line:

A) Jump on the “cardio” equipment for 30 minutes of steady state aerobic training and stay fat, or:

B) Use intervals for your sessions and slim down.

Kind of a no-brainer to me…and it really is just that simple.

Steve

HERE’S SOMETHING ELSE YOU SHOULD KNOW: If you’re ready to make some BIG changes and really serious about getting into great shape, dropping some weight and feeling strong, sexy and powerful again, then the Firestorm fitcamps! sounds like just what you’re looking for. Want a FREE 2 week trial to find out? Go to our online sign up page here or simply text the word “FIRESTORMPASS” TO 70000! It’s just that easy!!!

Our government thinks you’re a moron, and because of that, as well as the heavy handed nature of this administration and their excessive government regulation, I’m forced to add the following lines of B.S…as if you didn’t know this garbage already:
Firestorm fitcamps!:You will receive Text and e-mail alerts. Get up to 10 messages per month. Text HELP for help. Text STOP to cancel. Msg & Data Rates May Apply. Terms & Conditions available here, email here, or call 210-884-2072

In the morning we’d awaken from our slumber, after which we’d make our way to the breakfast table where we’d eat our breakfast of oatmeal and eggs. From there we went to the restroom to brush our teeth and then it was outside to [...]]]> When I was a kid, things used to be so simple.

In the morning we’d awaken from our slumber, after which we’d make our way to the breakfast table where we’d eat our breakfast of oatmeal and eggs. From there we went to the restroom to brush our teeth and then it was outside to play until we came home for lunch. During our play, when we got thirsty, we would all pile around the water hose and drink our fill of cool clean water.

Ah, the good old days.

Nowadays our very surroundings are making us fat. We drive more, exercise less, eat huge portions and consume more liquid calories than ever before. That last point is what many experts believe is an under rated cause for alarm and reason for weight gain.

Researchers from the Department of Nutrition at the University of North Carolina examined dietary records of U.S. adults from as far back as 1965 to as recently as 2002. What they found sent up more than a few smoke signals.

In 1965, only 11.8 percent of the average adult’s calories came from beverages. By the year 2002 that number had radically increased to 21 percent. An overwhelming consensus believes the problem stems from an increase in the consumption of sweetened (think High Fructose Corn Syrup…or HFCS) beverages.

This stuff is just garbage!

The large scale issue the researchers noted is the tremendous increase in beverage options available. Smart marketers know we’re weak when it comes to sugar, so they provide us with “energy” drinks, sports drinks, sweetened teas, juices supplemented with vitamins and antioxidants, and more flavors and varieties of soda than ever before.

A proven way to reduce your calorie intake and risk of weight gain is to eliminate sweetened drinks from your diet. So stick with unsweetened iced tea, water, green tea, and a small amount of coffee each day to quench your thirst. Avoid all sweetened beverages. Unless you are exercising for more than 90 minutes, forget about the Gatorade and stick to plain water.

Remember the saying, “You are what you eat.”

I know you have, but did you ever really give it any thought?  I saw a sign from a Kentucky health department agency that read “You are what you eat, don’t be cheap, fast, and easy.” Does that reveal anything about your eating habits?

Let’s examine some statistics:

1.  The average teenager eats approximately 90 lbs of sugar every year!

2.  On average, American’s consume about 450 calories every day from beverages. If you’re struggling to drop fat, imagine what eliminating these drinks from your diet could do for your health and physique in a matter of months.

3.  There is an epidemic of diabetes running rampant in America today. This issue alone is easily costing America more than the wars in Iraq, Afghanistan, and the entire fight against terrorism. It also costs more than the damage done from Hurricane Katrina!  In fact, almost 60 billion dollars per year is spent for lost productivity in the workplace because of diabetes.

I could go on and on with these types of chilling statistics. But that isn’t the message I want to convey.

I’d like to encourage you to make just one positive change THIS WEEK, and each ensuing week, until the rest of the year.  Nothing extraordinary… just small steps. Something as seemingly trivial like eating one more fruit or vegetables every day. Drinking only water or tea with your meals.

It may not appear like much, but at the end of the year, when you add up a bunch of small changes you could be looking at quite a different person.

How do you go about making these changes? Well here are a few ideas:

1. The eye-level trick. Recently, in a survey of shampoo products in Northern California supermarkets, it was found that in almost all of the 20 stores visited, the higher-priced shampoos were at eye level. Couldn’t this same marketing tactic hold true for other products as well? You bet! Especially the ones that will bring the supermarket the most profit.  And it doesn’t matter if the product is high in trans-fats or more full of sugar than a tootsie roll, if it brings a high profit, you’ll see it at eye level.
2. End-of-aisle displays. Just because a product is on an end-cap doesn’t mean it is on sale. Look closely; oftentimes these items are near their freshness expiration dates.  Quite often they are food items that are just impulse buys, regardless of fat, sugar and calories. Next time you are at the store, really notice the end-cap displays. My bet is there are lots of cookies, crackers, soda, etc.  Will these things bring you closer to or further away from your health and fitness goals?
3. Kids’ cereals. I hate these things. And unscrupulous marketers use the same tactics on kids as they use on you and place the most expensive and least healthy kids breakfast cereals at their eye level, not yours. Now you know why your kids drive you nuts wanting every cereal box they see when you go down the aisle! And take time to look at the sheer volume of junk in those cereals: double chocolate crunch, super sugar smacks…not one cereal for kids at their eye level is healthy for them.
4. Shelves change constantly. Grocery chains hire marketers because they want to take advantage of your natural human weakness. Therefore they often rearrange shelves, which in turn makes shoppers search for the items they regularly buy only to discover new products in the old, familiar shelve spaces. This is yet another way to try to get you to buy a higher profit food item. They want you to purchase the products that expand their bottom line, regardless of your own bottom.
5. Specialty items grouped together. Special occasion goods (like chips, dips and sodas) are often found together to help increase impulse sales.  In the store where we shop the chips are on one aisle and the soft drinks are directly across the way. The dips are located towards the end of the chip side. This is the aisle to avoid completely if your desire is weight loss.  Make it a habit never to enter that aisle because you are setting yourself up for disaster. My guess we all have a hard enough time avoiding these products on the end-of-aisle displays.
6. If a food has a cartoon on the package, put it back.
7. If you didn’t find it on the perimeter of the store, put it back.
8. If the ingredient list is so long it reads like an Orwellian novel, put it back! The fewer the ingredients, the better.

Here’s an idea for breakfast to start your day:

1/2 cup whole oats, 1 TBS raisins, 1 oz raw walnuts (or pecans), 1 cup non fat milk (rice or almond milk if you prefer), a dash of cinnamon to taste.

Mix all ingredients together in a bowl. Cover and refrigerate overnight. This is ready to eat in the morning without any cooking whatsoever.

And it tastes really good…I promise.

Until next time remember: you are what you eat. Don’t’ be a statistic; put only the absolute best, freshest foods in your body.

Steve

P.S. Be sure to check out the “New Year, New Me” Transformation Challenge if you’re at all serious about making some MAJOR strides in your level of health, fitness and looking really sexy this year!

HERE’S SOMETHING ELSE YOU SHOULD KNOW: If you’re ready to make some BIG changes and really serious about getting into great shape, dropping some weight and feeling strong, sexy and powerful again, then the Firestorm fitcamps! sounds like just what you’re looking for. Want a FREE 2 week trial to find out? Go to our online sign up page here or simply text the word “FIRESTORMPASS” TO 70000! It’s just that easy!!!

Our government thinks you’re a moron, and because of that, as well as the heavy handed nature of this administration and their excessive government regulation, I’m forced to add the following lines of B.S…as if you didn’t know this garbage already:
Firestorm fitcamps!:You will receive Text and e-mail alerts. Get up to 10 messages per month. Text HELP for help. Text STOP to cancel. Msg & Data Rates May Apply. Terms & Conditions available here, email here, or call 210-884-2072

What will the coming year have in store for you? An even better question might be, what will you bring to fruition in the coming year?

If you’re at all like millions of people across the globe, you’ll be making “New Year’s Resolutions”, despite the [...]]]> Well, another year has just about come and gone.

What will the coming year have in store for you? An even better question might be, what will you bring to fruition in the coming year?

If you’re at all like millions of people across the globe, you’ll be making “New Year’s Resolutions”, despite the statistical odds against such an endeavor.

Does that sound like a negative statement on my part? It’s not . . . it’s just the cold hard facts.

Did you know that roughly 85% of people who say they make resolutions (and let’s call them what they really should be called, goals) drop their intended desires shortly after they venture after them. Many drop their focus and attention on goal attainment only a week into the chase.

What a shame.

What can be done about this?

Here’s another cold hard fact: Quite frankly, I don’t care.

I rarely take interest in those who are quitters. I prefer to focus my attention upon those who strive to achieve their goals. Those are the ones I want to “hang with”, to learn from and to emulate. They are one of the reasons I get up in the morning and do what it is that I do.

If you are serious about settings goals this year, and I encourage you to do so, then make the decision to do something about this time right NOW! This very instant.

Right now, this very moment, is all you’re guaranteed anyway. Make the most of it.

I encourage you to also do four things:

1) Listen to Dax Moy here describe the necessary tenets of goal achievement. Follow his instruction. I also encourage you to purchase his product “The Magic 100.”

2) Read this article on goal attainment by Dan John. It is quite possibly the finest article on the subject I’ve ever read.

3) Take 31 minutes and 56 seconds and listen to this audio from 60 years ago by the late, great personal development coach Earl Nightingale. If you’re at all serious about goal achievement and getting positive, measurable results…you’ll do it. You’ll need to enter the password “Secret” to listen to it, and it is case sensitive…so capitalize the “S”.

4) Ask yourself three difficult questions and have the guts to give three honest answers.
Question 1: What are my goals?
Question 2: What are my behaviors with respect to attaining these goals?
Question 3: Am I willing to match my behavior to the goal I intend to attain?

You see, when an archer shoots his arrow at the target and does not hit a bulls-eye, he does not blame the arrow. He instead turns to look at himself.

Likewise, if you fail to achieve your goal, never in the course of history has it been the goals fault.

Improve upon your behavior, develop a “goal achievement” mindset, and work your plan.

When you do that, you will look back on 2012 with a tremendous sense of satisfaction.

And always remember, I’m here to assist you. If you have questions, concerns or comments, I’m as close as an email away…

Steve

HERE’S SOMETHING ELSE YOU SHOULD KNOW: If you’re ready to make some BIG changes and really serious about getting into great shape, dropping some weight and feeling strong, sexy and powerful again, then the Firestorm fitcamps! sounds like just what you’re looking for. Want a FREE 2 week trial to find out? Go to our online sign up page here or simply text the word “FIRESTORMPASS” TO 70000! It’s just that easy!!!

Our government thinks you’re a moron, and because of that, as well as the heavy handed nature of this administration and their excessive government regulation, I’m forced to add the following lines of B.S…as if you didn’t know this garbage already:
Firestorm fitcamps!:You will receive Text and e-mail alerts. Get up to 10 messages per month. Text HELP for help. Text STOP to cancel. Msg & Data Rates May Apply. Terms & Conditions available here, email here, or call 210-884-2072

Make the decision (a tough word for some) to succeed…no matter what.

While that may sound a lot easier in practice than [...]]]> If you’re determined this coming year to finally take off the weight and get into the kind of shape you feel you deserve to be in, you really only need do one thing:

Make the decision (a tough word for some) to succeed…no matter what.

While that may sound a lot easier in practice than it actually is, I’m prepared to offer you a mental edge. An “inside” tip, if you will.

Ready?

Negative thinking is a success killer!

Here it is: quite often our self talk is the limiting factor in blowing a plan of action. In other words, we know what we’d like to accomplish, but we talk ourselves out of it with negative or counterproductive self talk.

This coming year, (in fact…start TODAY) I want to give you a couple of brief sentences to repeat, whenever you feel you’re getting weak and want to reach for the chocolate chip cookies instead of a healthy snack.

Here’s what you say:

“Food, you’re nothing but fuel to me. There is nothing sexy or romantic about you. This year I have a plan I’m sticking to and when things get tough, I have other methods, people and choices to rely on, including myself.” (Thanks to my friend, ”The People’s Fit Coach” Sincere Hogan for this phrase!) 

Repeat that statement 3 times. Then take the appropriate positive action instead. It’s a very powerful statement that will revitalize, rejuvenate and embolden you for success.

And you can take that to the bank…I promise.

If you think this might benefit you, please leave me a comment below.

Steve

HERE’S SOMETHING ELSE YOU SHOULD KNOW: If you’re ready to make some BIG changes and really serious about getting into great shape, dropping some weight and feeling strong, sexy and powerful again, then the Firestorm fitcamps! sounds like just what you’re looking for. Want a FREE 2 week trial to find out? Go to our online sign up page here or simply text the word “FIRESTORMPASS” TO 70000! It’s just that easy!!!

Our government thinks you’re a moron, and because of that, as well as the heavy handed nature of this administration and their excessive government regulation, I’m forced to add the following lines of B.S…as if you didn’t know this garbage already:
Firestorm fitcamps!:You will receive Text and e-mail alerts. Get up to 10 messages per month. Text HELP for help. Text STOP to cancel. Msg & Data Rates May Apply. Terms & Conditions available here, email here, or call 210-884-2072

Hearing things like this makes my brain hurt.

My ultimate goal isn’t just to talk to you about losing fat. My goal is to educate you so that you know how to lose [...]]]> “Uncle Steve, I have a wedding coming up in 2 weeks and I need to lose 20 pounds fast…can you help me?”

Hearing things like this makes my brain hurt.

My ultimate goal isn’t just to talk to you about losing fat. My goal is to educate you so that you know how to lose fat permanently and keep it off!

Anyone can lose fat, fast. But seriously, what’s more important is knowing how to lose fat for the rest of your life. And I say lose “fat” because there is a difference in losing “weight” and losing “fat.”

You see, some weight is essential. I will never encourage or direct someone to lose muscle, or bone density or an extreme amount of water weight. Therefore, we’ll simply focus our attention on our old nemesis body fat.

With that said, let’s discuss what I think are the leading 5 fat loss mistakes that people make. You may be surprised to know that I came up with this list rather quickly. By quickly, I mean nanoseconds…

When you’ve worked with hundreds of people for as many years as I have, you begin to see a pattern. Therefore, if your goal is to drop some inches of fat from around your belly, butt or wherever, then heed these instructions well.

1. “Geez, get a hold of your portion sizes!” If you’re old enough to remember going to a restaurant back in the 70′s, like me, you know that plate sizes have grown demonstrably over the years. I remember being served on a 9 inch plate, not a hub capped sized one. And when you went to a fast food place way back then, no one ever asked you to “super size” anything. You ordered your meal, and it came to your table with decent, but adequate portions. Period.
   Well this over-sized “habit” has had a carryover effect in our homes and lives as well. So what can you do about it? When you’re at home, don’t serve family style. You’ll naturally be tempted to eat more when being served out of a larger bowl or platter. When you eat out, order half sizes, or ask that half be put into a carry home bag.
   And read food labels as well. More often than not you will find that 1 bottle, or 1 bag of a product is frequently (if not ALWAYS) 2, 3 or even 4 servings worth!
2. Quit thinking that all calories are created equal! Believe it or not, a calorie isn’t just a calorie.  That may not fly so well with some food science nerds, but it’s the truth. You may hear that “all calories are equal”, meaning as long as you cut calories, you’ll lose weight. While that technically may be true, remember where our focus is: are you interested in losing weight (muscle mass, bone density, water) or losing fat? Wouldn’t it be smarter to instead feed your body with all of the vital nutrients that you can?
   Think about it: chugging a 250 calorie sugar laden soda is a far cry from eating 250 calories fresh fruits and vegetables. My gosh, an apple with a generous amount of peanut butter contains those same 250 calories. Which do you think would benefit you and your goals more? Remember, quality first before quantity. And now you should know…a calorie isn’t just a calorie.
3. Out eating your exercise. Say you want to burn about 100 calories. You can run a mile and do that, or you can walk a mile and do that. Now let’s imagine you wanted to burn 1 pound of fat per week just by exercising. You do realize you’d have to run or walk 5 miles each and every day to accomplish this, don’t you? Is that really what you’d look forward to doing? Is it a smart way to exercise, or even an intelligent use of your time? There is a better way to work smarter AND make your hard work and efforts pay off more quickly.
   How about replacing junk food, sugar, processed starchy carbs and calorie laden drinks with single ingredient, whole foods…like fruits, vegetables and proteins?
   Should you continue to exercise? Well duh, but if you continue to shove crummy foods down your gullet, you won’t see the results you want. Give your body supportive nutrition and the fat will melt like ice cream on a July South Texas sidewalk.
4. Do not skip breakfast so as to “save” calories. Your mom was right: breakfast is the most important meal of the day. I cannot stress this one enough…eat breakfast and you’ll weigh less.  It really is just that simple. The essential key is to eat the right kinds of foods. Stay away from the boxed cereals (too much sugar) and Pop Tarts and instead have some eggs, plain yogurt with fruit or raw nuts, or maybe a vegetable omelet for example. You can also find some great smoothie recipes here.
5. Believing that exercise is the ticket to losing fat. Exercise doesn’t work.  Nutrition does.  Remember this line and commit it to memory: You simply cannot exercise away bad eating habits!
   Of course exercise should be a part of your fat loss routine, that’s a given. However, even if you train for and hour per day…what takes place during the other 23 hours? Supportive eating is the real key.

Please take these 5 elements of success seriously. Especially if you want to be freed from excess body fat permanently.

And please don’t tell me you want to drop 20 pounds in 2 weeks. I love you, but my brain can’t handle it and I’d rather not know…

Steve

HERE’S SOMETHING ELSE YOU SHOULD KNOW: If you’re ready to make some BIG changes and really serious about getting into great shape, dropping some weight and feeling strong, sexy and powerful again, then the Firestorm fitcamps! sounds like just what you’re looking for. Want a FREE 2 week trial to find out? Go to our online sign up page here or simply text the word “FIRESTORMPASS” TO 70000! It’s just that easy!!!

Our government thinks you’re a moron, and because of that, as well as the heavy handed nature of this administration and their excessive government regulation, I’m forced to add the following lines of B.S…as if you didn’t know this garbage already:
Firestorm fitcamps!:You will receive Text and e-mail alerts. Get up to 10 messages per month. Text HELP for help. Text STOP to cancel. Msg & Data Rates May Apply. Terms & Conditions available here, email here, or call 210-884-2072

I first met him at Olympic Gym, where I do much of my personal fitness training and workout myself. He was 25 at the time. Handsome, quiet, polite and strong.

He asked me some questions, then inquired about [...]]]> Cameron Bates was a friend that I’d known for some 10 years now. Damn I miss him…

I first met him at Olympic Gym, where I do much of my personal fitness training and workout myself. He was 25 at the time. Handsome, quiet, polite and strong.

He asked me some questions, then inquired about my helping him get into better condition for his wrestling career. You see, Cameron wanted very much to be a professional wrestler. The kind you see on the WWE Raw television shows.

And so we went to work. I tortured him and his other training partner, along with a few of his other wrestling buddies. Only Cameron ever kept coming back. Everyone else of his friends fell by the wayside. Cameron had a vision. A goal. A dream.

You could hear it in his voice. See it in his eyes. He KNEW what he wanted, and was going for it.

A couple of years later, Cameron and I became training partners. We worked hard, lifting incredible amounts of weight and pushed ourselves with tortuous workouts. He got stronger, faster and in better condition. I got sore a lot…

His wrestling career never really took off in the direction he had hoped. At just five feet nine inches in height he wasn’t what the “big players” in the business were really looking for. He had all of the moves, the attitude, the shape and physique…just not the height.

I think sometime earlier this year he realized that his dream wasn’t going to come to fruition. We talked about it a couple of times and I could tell the fire had dwindled. I felt bad for him. I know what it’s like to have a dream that doesn’t pan out. It sucks.

Cameron was a good fitness professional. He cared about people. I encouraged him to pursue his career as a fitness professional more deeply. To give more. To learn more and to invest more in other people. He said he would, but I could tell he just wasn’t the same Cameron I knew back in 2002.

I got the news Friday night (December 2, 2011) that my friend Cameron had died from an apparent accidental overdose. I was on a ranch helping to host a hunting trip with some friends for 3 Wounded Warriors. These men who’d returned from battle knew pain and anguish and death all too well. But they didn’t know me.

Later that night, I excused myself from the campfire early, and went to bed. While alone in the cabin where I stayed, I cried and mourned the loss of my friend. Such a sad thing to happen to man so young and full of potential. I wish I could have been there for him.

Cameron loved wrestling. He was good at it. He helped a bunch of young “wannabe’s” learn the ropes and skills necessary to become a better opponent in the ring. He was always ready to lend a hand, or give a kind word of encouragement, or a smile.

He was known by several names in the ring including “Spiro” and “Thor”. I just called him “CB”.

Here are a few photo links of my friend Cameron doing what he loved:

http://www.texasanarchy.com/2_21_10_matches/images/10/IMG_6.jpg

http://www.texasanarchy.com/7_18_10_matches/images/7/IMG_4.jpg

http://www.texasanarchy.com/7_18_10_matches/images/7/IMG_2.jpg

CB, I’ll miss you buddy.

Steve