Stability Ball Triple Play

Hi Everyone,
Here is a new video for you.  I recently filmed a whole series on Core Stabilization Training.  Give it a go and enjoy!

Living Life with No Excuses...No Regrets!!
Scott

"Hard Work Beats Talent When Talent Doesn't Work Hard"

Hi Everyone,
Are you tired of reading and hearing about Tim Tebow yet?  I am a huge Tebow fan, but am extremely tired of hearing everyone in sports talk about all the reasons why Tim should not be successful in the NFL.  It is like exercise when people tell me 100 reasons why they can’t do something, but have a hard time telling me one reason why they should.  My son and I have been reading Tim Tebows’ book, “Through My Eyes”.  It is a great book for kids and we ran across a quote from his book that really stood out. “Hard work beats talent when talent doesn't work hard.”  So, for all the talking heads that can’t understand why Tim is winning I will refer to that quote.  “Hard work beats talent, when talent doesn’t work hard.”  We all know Tim is not the best “quarterback” in football but one thing we in the Gator Nation can tell you from the 2008 season is that no one will work as hard as Tim to be successful.  We see this all too often in sports and in life.  Some people are gifted with unique skills and talents, but don’t have the work ethic to use those gifts effectively. 

Don’t let the media and marketing companies fool you.  Getting results is not easy and exercise is not always fun (if you are working hard enough).  But if you want something bad enough and work harder than the person next to you, you will be amazed at what you can accomplish.  Results are earned!  They are not passed out freely.  Nothing worth having comes easy.  Hard works pays off.  Train hard, eat smart and make 2012 your most accomplished year yet.

Living Life with No Excuses…No Regrets,
Scott

"The Evil Elf's Workout" 2011 Edition

It's That time of year again!  Time for "The 12 Days of Christmas" The Workout 2011 Edition.  This year after several clients have had the chance to experience this workout, GHF Personal Trainer, Michelle Adams came up with a new name for my annual workout..."The Evil Elf's Christmas Workout".  I love it!

This year I have all new exercises for you to experience.  But, as always, the workout plays out just like the song.  On the first day complete 1 repetition of the exercise, then on the second day complete 2 reps of the next exercise followed by the first day.  Then keep adding a rep to each new exercise followed by all the previous days.

Be sure you crank up the volume and enjoy!!

Merry Christmas!
Scott

Fast Food, convenience , and MONEY!!

Hey Everyone,
Here is a great article that I ran across the other day. The financial cost of fast food is one thing. Is it really that cheap? But, more importantly, what is the ultimate cost that we are paying for poor health. I have always viewed exercise and eating healthy as preventative medicine. People all to often will use the excuse that eating healthy is too expensive. Is it really? How much do those medical bills cost for all those diseases and ailments that are attributed to an unhealthy lifestyle of eating "cheap" processed food and not exercising enough? Enjoy the article below and decide for yourself what is more important: convenience or your health?

http://bit.ly/vrGXzo 

Living Life with No Regrets!... No Excuses!!
Scott

What is the single best thing you can do for your health: 23 and 1/2 hours:

1 Habit= Success

Create a Habit of Success

Every year about this time many Americans set out to achieve a “New Years Resolution.”  And by about mid February the harsh reality sets in that most people will not be successful in achieving those resolutions. “Thanks for positive outlook Scott!”  Facts are facts.  Industry statistics will show that retention numbers do not support the notion of success with New Years Resolutions.

Well, here is the good news.  I am not here to rub it in that most Americans will not be successful with their resolutions.  I am here to make you think of things in a different way so you WILL be successful with not only your New Years Resolutions, but with your life long lifestyle changes!

The problem is most people set these big, harry, audacious goals; we call them B-Hags. Not only do they not have a real defined plan on how to achieve those goals, but they try to make many changes at once, which makes their chances of success drop dramatically.  Think of it this way: have you ever tried to juggles tennis balls?  Go out and try this for the first time, but start with 5 tennis balls.  How many of those balls will you drop, and how long will it take you to drop them all?  It is the same thing when someone says, “I resolve to lose 30 pounds starting January 1.  And to do this I am going to lift more weights, eat better, do more cardio, pick up a recreational sport, stop eating desserts…” This might last for a very short time, but not many people can sustain this for an extended period of time.

The solution is to create habits that will support your goal and ultimately lead to long-term success! There is a great book by Leo Babauta titled, “The Power of Less.” In his book, Leo outlines a plan to create long lasting habits by focusing on ONE habit at a time for a specific time period.  Leo states some rules that if followed will make it very difficult for you to not form new habits in 30 days.

1.     Do only one habit at a time.

2.     Chose any easy goal/ habit

3.     Chose something measureable

4.     Be consistent

5.     Report daily

6.     Keep a positive attitude

So, rather than saying, “I resolve to lose 30 pounds starting January 1.  And to do this I am going to lift more weights, eat better, do more cardio, pick up a recreational sport, stop eating desserts…”  Try choosing one new habit that will support this goal.  Such as:

·      Add 1 additional exercise session per week

·      Eat breakfast every day

·      Add 1 more fruit and vegetable intake every day

·      Take 10 g of fish oil every day (per Dr. John Berardi)

Chose one of these habits and do it consistently for the next 2 weeks.  The book recommends doing this new habit for 30 days, but I usually tell my clients to just do it religiously for 2 weeks.  Once you have been successful with doing this new habit for 2 full weeks, then pick a new habit and do this for 2 weeks.  If you were not able to be consistent with this new habit every day for two weeks then you are not ready for a new habit.  Before you know it you will start to see and feel the results that you desire.  And most importantly these results will be sustainable for the long term because you got these results by forming 1 new habit at a time that are now a part of your daily life and routine.

12 Secrets for Thanksgiving Day Success

Sir.....Step away from the Turkey leg!!

Well, another great year is quickly winding down.  Hopefully your year has been filled with many successes and continued improvement.

But, alas the year is not yet over!  We cannot let down our guard and watch 10 months of hard work and achievements go through our lips and down into our stomachs as the Holiday season approaches.  As I mentioned in the last newsletter, life is too short not enjoy the foods, family and friends during the holiday season.  Enjoy a little dessert if you want but, stay FOCUSED, stay DISCIPLINED, stay SMART and follow these tips in the article below to remain successful during the Holiday season.

Have a great Turkey Day and try to stay active.

1. Limit the gravy- Use a teaspoon instead of a ladle to serve the gravy.
2. Use smaller plates to help reduce portion size.
3. Bake pumpkin pies in small custard dishes without the crust.
4. Remove the skin from the turkey before serving.
5. Pack more vegetable in your stuffing, use less breading.
6. Don't serve any snacks or appetizers throughout the day.  If so, try a raw vegetable tray.
7. Drink 16 oz of water before you begin eating.

8. Use fresh steamed green beans instead of green bean casserole.  Throw some sliced almonds on top.
9. Bake your turkey, don't fry it. Frying is very popular these days, but adds many calories and fat.
10. Eat a light and healthy breakfast and lunch (depending on what time you eat). Do this so you don't go into your Thanksgiving Day meal starving!

11. Don’t drink your calories.  Watch the sugary and adult beverages.
12. Take a nice, long walk after dinner with your family and friends.

Living Life with no Regrets....... NO Excuses!!
Scott