Tag Archives: commitment

3 Months is Just the Beginning!

This is just the beginning, but it is worth sharing.  I know for a fact that they aren’t done with their journey, but they have made a huge transition in their lives and it is already showing huge benefits!

Today I want to introduce to you these two awesome sisters that I’ve had the privilege to train for the last couple of months.   Meet Renee and Amanda,  two sisters looking to make a change.20170810_181828

They found me through a friend and decided personal training was that change they were looking for.  We’ve been meeting twice per week, for a little over 3 months now.  And look how happy they are to be at the gym, haha!  I realize the gym isn’t always the place you want to be after a long day at work, but these two haven’t missed a day.  They have been consistent with their exercise and their nutrition, which has helped them make huge strides towards their goals.

Even when they aren’t meeting me at the gym they have been active on their own (something I suggest everyone should do, whether you work with a trainer or not), walking, running, and doing home workouts. Also, I think most importantly, they have been consistent with tracking their food (which is huge!).  In my opinion your nutrition makes up at least 80% of the importance in reaching your fitness goals.

Besides growing their confidence in the gym since we started (yes ladies, I notice how comfortable, or uncomfortable, you are with the exercises I prescribe) I wanted to share how much success they’ve achieved with some hard numbers as well.  So here goes:

In a little over 3 months Amanda has lost 22.5 pounds, and Renee has lost 23 pounds.

Amanda has lost 13.75 inches in total (3.5 from her waist)  and Renee has lost 11.5 inches (also 3.5 from her waist).

Both have lost more than 10 pounds of body fat.

Both have increased their strength and their stamina immensely! Just ask them!

And Both have lost a few pants & shirts that no longer fit because they are too big 🙂

I never told them they “couldn’t eat” any certain kind of food.  Now, I gave some suggestions, but nothing was “off-limits”. In fact, they went on a few trips, went to a few concerts, hit up the food truck fair (or whatever that was called), have been out to eat a time or two, and still managed to reach a goal of losing 20 pounds.  All they had to do was keep track of their food, and not go over their calorie and macro numbers.  Were they perfect? nope.  But you don’t have to be perfect. I’m definitely not perfect.  But just being aware of how many calories they needed in a day helped them be more accountable to themselves when they were having fun, or just living life.

and here is what the 3 month before/after looks like.

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I mostly want to say congrats to these two for always being consistent.  consistency is the key because it will eventually lead you to your goals.  If you don’t give up, then you WILL find what you are looking for.

And also, for always having a good time when we workout, even on the bad days we still manage to have a few laughs while making some progress.  Great job ladies!

 

If you are looking to make a change, and create some great habits, then contact me right here, I’d love to help get U Fit!

Stay Strong,

Z

Your How To Guide For Weight (Fat) Loss

You want to lose some weight?  Here is how you do it!

All you have to do, is burn more calories than you take in (eat) throughout the day.  Problem solved, good luck!

 

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This is Cody, Cody lost 4 of these 5lb fat chunks using these tips and a proper exercise program. Be like Cody, be successful. 

Just kidding, I wouldn’t leave you hanging like that!  It really is that easy, though.  To lose weight, the only thing you need to do is use more calories during your day than the calories you eat.  It pains me to say this, but it’s true… as far as straight weight loss goes, it does not matter if you are eating chicken, rice, and broccoli or if you are eating Twinkies and Snickers.  As long as your calories consumed stays under your calories burned for the day/week, you will lose weight.  But, when most people say “I want to lose some weight” what they really mean is, they want to lose fat and not lost muscle.  Which takes a different approach.

Now, with that being said if you want to actually look fit, in shape, or sexy after you lose the weight, it’s going to take a little more effort and planning than just eating fewer calories.  You are going to have to exercise, preferably resistance training, and plan your meals along with eating better quality foods in those meals. That exercise needs to be something that challenges you. Something that makes you work, hard.   I think people are afraid to do the proper exercise intensity and style because they see it as being too difficult (and it should be difficult!), but in reality the workouts are the easy part.  If you talk to almost anyone who has been working out or training for a long time, I will almost guarantee they will tell you the hardest part is not the gym, it’s the meal preparation.  It takes time, and sometimes what it takes is making boring food, but more importantly it takes consistency…It doesn’t always have to be chicken, rice, and broccoli. If you plan things out you can get a little more variety! The planning is key here.

So, how much should you eat? That answer is different for everyone.  If you really want to determine the exact calories you should be eating you have to do some math. By putting a few numbers into the Basil Metabolic Rate formula and deciding how active you are (or are going to be), you can determine how many calories you should be eating.  (If you would like to find this out just shoot me a message and I’ll help you figure it out.)  But, as a general guideline most women need around 1500 calories and most men around 2000 calories for the day. Again, if you are the size of Shaq, or you have bodybuilding goals, those numbers probably aren’t going to work for you. But, for the average man and woman they can be a good starting point.

What do these numbers mean? They mean that you’ll need to track what you are eating, at least in the beginning.  If you don’t keep track, how do you expect to know how many calories you are eating throughout the day? It doesn’t work if you don’t track, at least in the start of your program. You may get to a point where you are eating a majority of the same foods and you just know how many calories they have.  At that point, as long as you are still having success towards your goals, then you may be able to forgo the tracking for a while. Until you reach that point, keeping track is a great place to start. I bet you are eating way more calories than you think you are!  If you would like to use an App on your phone there are a few that I suggest. The first is called FatSecret (feel free to add me as your Trainer) and the second is MyFitnessPal (I’ll be your friend on here too).  These are very convenient tools. Plus, who doesn’t have their phone on them at all times to keep track of their food?  But, there is still something to be said about using old-fashioned paper and pen.  Something about the mind-body connection to actually writing it out makes a difference sometimes.

Now, on to the easy part. Exercise. Pick something you enjoy doing, that is going to make you sweat or breathe heavy, and do that almost every day.  If you need guidance in this part of it, find someone who has some experience and can help you out. Preferably a fitness professional, like myself.

There you go, this is your starting point to reaching those goals!  Take this as your sign that you need to start. Today. Right now. Stop putting it off, and get to work! Now is the best time to start!  As always, I’m here to help if you’ve got questions!

 

See you at the gym,

Z

 

 

5 Tips To Stay Motivated

You’ve been working out for a while now. It’s been going well, you’ve been consistent, you’re eating well, and things seem to be going in the right direction. Then… a wall shows up. You’ve got a party to attend, a happy hour derails your consistent workout schedule, and the following day you get that feeling you haven’t had in a while…”man, that couch looks really comfortable after work.”  Your motivation starts to slide, life has interrupted your plans and your scheduled workouts.  It happens to the best of us (yes, even I have these feelings creep in once in a while, and I’m a trainer), that feeling of “eh, I don’t feel like it today” or “I’ve been good for a long time, I’ll just take today off.”   This is the beginning of the end of reaching your goals if you don’t jump in and stop those thoughts right away.

So here are a few tips on how to stay motivated to keep working out and striving for those goals!

#1 Keep A Diary

Keeping a diary of your food journal has shown to be more effective than just winging it. So why wouldn’t an exercise journal be the same? Keeping an exercise journal will allow you to go back to where you started and see how far you have come now with your exercises. Maybe your started at 1 push-up, and now you can do 300! Look at you!

#2 Try New Activities

Trying a fun and new activity is a great way to stay active while keeping your activities fresh and exciting! Now, this doesn’t mean you skip your scheduled lifting session with your trainer (You better not cancel on me…) in order to go do something fun. BUT, on those off days it is a great idea to do something active that you enjoy. For example, instead of hitting the treadmill for hours on end, try going for a bike ride with friends, or find a place to play some pickup basketball. Try looking into meetup.com for a fun activity like soccer!

#3 Give Yourself A Reward

Science has proven that a reward will keep you motivated and reaching for those goals.  And, obviously, who doesn’t want a reward?  So, try telling yourself that if you get through this month of workouts you’ll get a new workout outfit, or a pair of shoes. If you think new shoes don’t make you want to hit the gym, then you haven’t bought shoes since your parents where paying the bill…so,you’re still wearing those old shoes huh? Trust me, this one works.

#4 Swimsuit Season

I’ll keep this one short, Swimsuit season.  You want to look good in that bikini or speedo right? If you’re going to wear a speedo you better be in shape guys…seriously… Anyway, beach season can be a reminder or motivation during the whole year. It is always around the corner, and everybody wants to look good when they throw on that swimsuit in front of their friends/family.

#5 Your Why

I saved the best for last. Remember why you started in the first place. What is the reason you started to workout in the first place? Did you just want to look good for summer (refer back to #4)? Did you discover some health issues that were becoming serious or life threatening? Write down your “why” on sticky notes and put them in places where you will see it. On your fridge, in your daily planner, or even better create a background on your phone and computer with your “why” on it.  Think about how many reminders you would get if it was on your phone background. I look at my phone about a million and a half times per day, that’s a lot of reminders!

Bonus #6 Get A Workout Buddy/Hire A Trainer

Having a workout buddy or someone who you have a time scheduled with to meet at the gym will help to keep you accountable and make sure you are actually making it to the gym. If you are working out on your own, finding someone to go to the gym with you, can make a huge difference on those days that you aren’t “feeling like going” to the gym.  You’ve got it on the schedule already and you can’t just leave that other person hanging to be on their own at the gym! Play up the fact that you don’t want to disappoint your buddy or trainer by not showing up, or coming up with some lame excuse as to why you won’t be working out today. If you can’t find a buddy to join you, or you are ready to commit to a trainer give me a shout here.

I hope you find a little value in some of these. These are just a few examples. Finding something that works for YOU is something I can’t tell you. You have to determine which options work and which don’t.  If you need some help, that’s what I’m here for, just let me know how I can help you!

Stay Motivated!

Z

You Can’t Lose Weight. Yes, I Said Can’t. Here’s Why…

So, this is probably how it started…you see a friend, old acquaintance, or celebrity that looks like they’re in pretty good shape.  You have kind of let yourself go in the last few years, but think “they look really good, maybe I should try to get in shape…”  You start actually using that gym membership you’ve been paying for. You’re hitting the gym a couple of days per week, trying to eat better during the week. But, you go out on the weekends, oh and you went to a few happy hours during the week, and that Friday workout? You cut that short because it’s been a long week and you just wanted to get home… You tell yourself you are trying. But really, you had already decided that you aren’t going to reach those goals before you even started. That sucks doesn’t it?

Remember back when you said “Maybe I should try to get in shape”?  Yeah, that thought was already the death of your goals.  You know why? Because YOU DIDN’T COMMIT.  You said, maybe I’ll try it. If it happens, awesome, but I don’t want to get my hopes up… I don’t really want to give up anything in order to have success. Your mindset was that it would be nice, but I don’t really want to do what it takes. You like the idea of getting in shape, but you don’t really want to commit to sacrificing a few things that will actually get you to succeed.

Your mindset, and your willpower are your strongest attributes when it comes to getting in shape.  You don’t need to have a degree in fitness, you don’t need a masters in nutrition.  You just need the mindset of “I’m going to do this. NO MATTER WHAT.”  If you make the decision, and commit to reaching your goals. Whether you just want to lose 5 pounds, or you want to win a bodybuilding show, you will get those results. It takes commitment and being dedicated to the goal in order to reach it.  Going in saying “I’m going to try…”  that is going to fail a huge percentage of the time.  You may get lucky once, but it won’t last.

WHAT HAPPENS WHEN YOU COMMIT? 

You decide you will do whatever it takes to get to that goal.  You commit to getting your workouts in during the week, and eating better, and improving yourself.  You may not have a lot of knowledge about nutrition, but that doesn’t matter. Because you committed, and then you go find out what types of foods you should be eating. You may ask a trainer at the gym (Hi, my name is Zach, I can help), or you may do a little google research (just be careful you get that info from a solid source, not some quack that is following the tapeworm diet..#stupid). Either way, you have committed to reaching success and you WILL DO whatever it takes to get there. It may take you a year, maybe less or maybe more, but you will get there. YOU WILL HAVE SUCCESS! Because you committed, made the decision, and you are willing to make a few sacrifices in order to hit your goals. And you will eventually get those goals. Maybe through trial and error, maybe from hiring a trainer like myself. (hint, one will get you there faster), but you will get there because you decided so.

So as I wrap this rant up, I’ll leave you with a challenge. I challenge you to write this out in your planner, on a sticky note on your fridge, wherever you will see it and remind yourself.  I AM COMMITTED. I HAVE MADE THIS DECISION. I WILL DO WHAT IT TAKES.  I WILL REACH MY GOALS. I WILL SUCCEED.  Write that, or some version of that, down somewhere you will see it daily so that when you are about to dive into that ice cream or chocolate, it smacks you in the face and reminds you not to screw up your goals. If you want another level of accountability, feel free to take a picture of it and post it on my Facebook page, I’ll  help you stay accountable.

I’d say good luck, but you don’t need luck. Why? Because you committed, that’s why.

Now go get it!

Zach