2010 Fitness Goals

Last time I spoke about the things I've learned and done during 2009. Today I want to take the time to reflect on things I want to accomplish in the coming year and at the same time share things that might help you jump-start your fitness program.

See, many people start the year by setting many goals and unfortunately very few stay committed to them throughout the year. That's why you need to create a game plan and map it out during the following months of the year. So this way you have the ultimate goal you want to reach, but in the process you take small steps that lead you there.

Of course these goals must be realistic, don't think you will lose 80 pounds in a month. This will only set you up for failure, frustration and disappointment.

Be consistent on your training and nutrition. NEVER MISS A WORKOUT (unless you're sick) and at least aim to eat in a clean and healthy way 80% of the time (do better if possible).

Keep a food journal, there's no better way to make yourself accountable for your actions than by writing down what you eat.

Get a workout partner or hire a Fitness Expert, this will ensure you stay motivated and have fun in the process.

With that in mind let me share with you my goals for 2010. Keep in mind that some are related to life, fitness, work and many things.

1. Just like you I want to be in the shape/conditioning of my life.
2. I'll drop 3% body fat (I'm at 13% so I need to get to 10%), and stay at 175 pounds in the process.
3. I want to make a considerable difference in someones life.
4. I want to give the best of the best to all of my clients.
5. I need to learn how to play guitar... again.
6. I'll get more education, train myself and become more knowledgeable.
7. I want to take a trip... or two, or three...
8. One of those trips has to be to Yankees stadium :-)
9. I need to learn from my mistakes.
10. I'll make better changes and improve where I need to in myself, my business, my training systems.
11. I might start twittering....
12. I'll redo my website and blog.
13. Make an appointment with the doc.
14. Help someone else, achieve something.
15. I'll try something new this year... :$
16. Spend time with friends and family.
17. Enjoy life!

I would love to hear your new years resolutions.

2010 here I come!!!

Author: Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.

21 Day Fat Loss Challenge Winner

Well after much deliberation and excitement we have wrapped up our very first Fat Loss Challenge. And I must say that we have some people who achieved remarkable results.

If you are not familiar with this 21 Day Fat Loss Boot Camp Challenge, it was a 3 week challenge where participants followed a 21 day nutrition guidance, boot camp workouts with the goal of reaching their fitness goals. The goal was to see who could make the most significant body changes based on weight loss, body fat loss, muscle development and overall inches lost.

I must say that I'm proud of the consistency, hard work and dedication these ladies brought to boot camp. Some days we train in the cold (around 45 degrees), some days it rained like crazy, yet nobody quit.

It's time to congratulate our 21 Day Fat Loss Boot Camp Challenge Winner:

- JACINDA WOODIE -

During the past 21 Days Jacinda Lost:

9 pounds

1.8 Body Fat %

a little over 8 inches overall off her body

Jacinda best expressed her own success: "I had a great experience with the challenge. It made me make healthier food chances without depriving myself of foods that I enjoy. The hardest part was pre-planning. Sometimes I would have to prepare three meals the day before so that I can stick with my plan while I was at work. This plan gave me a jumpstart to a healthier lifestyle. I thought that I could eat what I want as long as I exercise but now I realize nutrition is a very important. I feel great and this is only the beginnig. I want to especially thank Ed, my boot camp instructor who believed in me and kept me motivated. I feel more confident of myself!"

Jacinda has come along way in her workouts and the results are showing. She has joined our 6:15AM Boot Camp program and has progress so much since the first day. Not only has she achieved amazing results as you can see, her performance has improved as well. Her running, her form and technique with the exercises is great.

Although Jacinda is our winner the rest of the ladies did an awesome job and some achieved some great results as well.

For example our runner up, Barbara Raber lost 6 pounds and 2% Body Fat with a little over 6 inches off her body.

Kim lost 2% body fat and Erin lost 1.3% body fat as well.

In addition during these 3 weeks almost everyone lost at least over 1% body fat, and between 3 to 5 inches off their body.

I'll be posting some pictures in the next few days... I'm just so excited about the results that I need to hurry and get this post up.

For her achievements Jacinda won our Ultimate Spa Giveaway. Which includes: a manicure, pedicure, hair cut, facial, 30 minutes deep tissue massage and three 1 hour personal training sessions with me.

I want to say that I'm proud of everyone and I feel fortunate to have you all in my training programs, allowing me to be part of your success.

Will you be our next Fat Loss Boot Camp Challenge Winner?

Stay tuned as our next Fat Loss Challenge will begin shortly after the second week of January, with more great prices being awarded. Registration will start soon.

Our Boot Camp Fitness program is much more than just a fitness program... It's a lifestyle program that helps your achieve the body, the mind set and life that you deserve and want.

Thank you all for your support and dedication!

Author: Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.

2009 Comes to a Close

Around this time of the year I usually take time to reflect on what I've done so far and on what I want to accomplish in the coming new year.

For starters my life changed drastically, I've been in a emotional roller coaster, however I've manage to hold it together and in the process I learned a lot about myself, business, fitness and the people around me.

So let me share with you some of the things I've learned or enjoy about myself, fitness, nutrition, life and whatever else I can imagine. (This list is in no particular order of preference).

1. You can't out train a bad diet... simple.
2. You need a game plan. You need to map out your fitness and health goals and work year long to attain it. Consistency is the key...
3. I've learned I make a lot of mistakes... (and I still haven't learned from all of them)
4. I enjoy working with my clients - ALL OF THEM!
5. BOOT CAMP ROCKS!!! One of the best things I decided to start this year...
6. YANKEES WON THE WORLD SERIES!!!!!!!!!!!!!!!!!!!
7. I love cheesecake and pizza :-)
8. Being injured sucks.
9. LAKERS WON THE NBA FINALS!!!!!!
10. Losing weight (body fat) is achievable for every person - you just need to find what works for you and not the other way around.
11. Fail to plan - plan to fail.
12. WORK YOUR BUTT OFF!! Nothing worth having comes easy, you need to work hard, be consistent, regardless of your ups and downs.
13. Surround yourself with great people and a good support system. Without friend, family and amazing clients we would be nothing. Also network and surround yourself with the best of the best. These people will help you improve your life in many ways... physical, mental, spiritually.
14. YANKEES WON THE WORLD SERIES!!!!
15. Never quit.. Just do it! There is no try.. you either do or you don't. Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength.
16. There is always a chance to make things right and turn your life around. Be it to lose weight and keep it off, strengthen your body, tone your muscles, look sexy or improve your health. For some it's about saving their life, getting control of it, improving the overall quality of your lifestyle... you can do it. If you done wrong in life you can also redeem yourself and fix it.
17. You live you learn!
18. Be thankful and show gratitude!!!
19. LOVE!
20. You need to Squat - Deadlift - Bench Press - Pullup... enough said.
21. Commit and dedicate to yourself and your body, after all you health is the only thing you can control.
22. Being alone is depressing. Surround yourself with people you love and enjoy spending time with.
23. You need to keep a food journal.
24. One must stay true to your values... even if you don't know what they are!
25. Why do people constantly return to the refrigerator with hopes that something new to eat will have materialized?
26. I know what a Spanish lunch is...
27. It appears as if people keep trying to fit wine in the fruit section.
28. The mediocre teacher tells. The good teacher explains. The superior teacher demonstrates. The great teacher inspires.
29. You never know when an opportunity knocks on your door.
30. Great things and great people sometimes come in a small package.
31. I bought an H3 -
32. I-CSI...
33. I think I'm so cool, ice cubes are jealous.
34. I would be nothing without YOU :-)
35. I love my family, no matter where they are or how far away.

Gee I ran out of space. But I must say I am grateful of your time, your business and trust in my training programs. As I've mentioned in an individual basis to some of clients I thank you for putting your health, fitness and performance in my hands and trusting that together we get Results.

I guess I'll make another post on my new year resolutions and things I want to accomplish and work hard at.

I would love to hear your stories, what you've learned this year and what you plan to get done next year.

2010 here I come!!!

Author: Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.

Last day of Boot Camp...

I must admit that I'm sad...

I'm sad because tomorrow will be our last Boot Camp day of 2009. After our 6:15AM class (which everyone is invited to join us), we'll be taking a break till Januray 11, 2010.

I must say these past few months has just been awesome and I thank you all for your support and trust in my training programs. Without you guys we wouldn't have achieved all that we have done. As always I'll get ready for 2010 in order to provide you the best of the best.

Some are wondering what next year Boot Camp program. It will start again in the following schedule:

6:15 AM - Jan 11

9:30 AM - Jan 12

5:30 PM - Jan 18

This should give you an idea so you get prep for it. I'll be posting more information on the program details and sending everyone in my newsletter list an e-mail with the sign up info.

Also I'm exited because soon we'll be annoucing the winner of the

21 DAY FAT LOSS BOOT CAMP CHALLENGE!

If you are interested send me an e-mail with your contact information so I can add you to the list.

- ed

Fight Gone Bad at Boot Camp

Hey all just keeping you posted on my injury after I got slammed last week by a fast moving band that went flying towards me.

It was an accident though (well maybe you never know with Elizabeth.. lol), and I'm actually happy it happened to me and not any other of the boot campers. I feel much better, I was just sore the first few days. Still have some marks in my body but thats ok!

Some asked for a picture so here it is.

Now you know why I'm always on the safe side telling you not to let go the bands or if there are slipping let your partner know.

Anyways I'll keep everyone posted on whats going on in the next few days/weeks.

- ed

The Health Care Debate...

Health Care Reform… it seems as this is a hot topic, and it should be. I mean we are talking about millions of people that could be affected either in a positive or negative way, depending on how this spins.

I am not a political person and so I won’t get into Congress this, the Senate that, the health bill needs this or anything else. But as a Fitness professional I am concerned about the health and overall fitness level of all of my clients and ultimately everyone out there

Ponder on this for a second, what if the bill gets pass tomorrow… how do you benefit from this? For some it won’t make that much of a difference, but for many at the very least it will make sure you have insurance for when you get sick.

That’s what I call reactive medicine. Don’t get me wrong it’s good to be insured, I mean you never know what could happen. But if you are like me, who’s been paying for my own insurance for a while and never used it (it’s my back up plan in case eventually something does happens), then it won’t make that much of a difference.

I’ve come to the conclusion that most of debate regarding the health care reform is out of the hands of the average American people. That doesn’t means that your health is!

What we are missing is the real debate on how to get people healthy and help them stay that way; or in others words practice Preventive Medicine not reactive. At the end it’s your responsibility to take action for your health, your life and of those around you, especially if you have kids.

A while ago, Michelle Obama was quoted saying, that promoting nutrition, wellness and prevention "is to me one of the true keys of changing the health paradigm in this country." Well the health care reform is one thing but what about your own personal health and fitness reform? What are you doing personally to practice Preventive Medicine?

Did you know that regular exercise including cardio workouts with a healthy nutrition program can help you live better, improve the quality of your life, reduce the possibility of contracting a disease, strengthen your muscles and bones, fight aging, help you reduce stress and improve your sleep patterns, improve your sex life and so many other things like regulate your blood pressure, control sugar related health problems such as diabetes, hypoglycemia, lower cholesterol, etc… Imagine all the money you and everyone else would save with a plan like this.

For instance a recent study from the RAND CORPORATION concluded that lowering sodium consumption could save the US about $18 billion annually in health care cost. That’s what I call an economic healthy stimulus plan…

So think about it, what if you would:

· Stop smoking
· Eat healthier (like more chicken, fish, vegetables, fruits, omega-3, 6)
· Reduce the intake of alcohol or at least drink moderately
· Exercise every day or at least in a consistent and regular basis 3 to 5 times a week
· Smile and be generous
· Have Fun
· Love others

What if…

The reality is that this is your Preventive Medicine or "personal health care reform program". Of course it won’t guarantee that you would ever get sick, be pain free, avoid aging or getting into an accident or having the perfect body (only I have it… HAHAHA I wish); but it’s a start and only YOU can control this not an insurance company, not the government not your workplace.

Sure there are great programs developed by the government to help promote fitness and even more so companies are realizing the benefits of starting a Corporate Wellness Program. But at the end it falls on you to follow through a program. You must enroll into the gym, and then you must go. You must get started in a fitness and nutrition program. You need to visit the Doc and check yourself out.

If you lack motivation, if you are lazy, if you have no idea where to start or what to do… then you must invest in yourself and hire a fitness expert to help you get started.

At the end your "personal health care reform program" comes down to this: you either invest your time and effort in your health today or pay the expenses and medical bills tomorrow, it’s your call.

Protect Yourself From The Flu

The flu season is here and with the arrival of the H1N1 influenza, its wise to take some extra precautions for you and those around you, in order to ensure that you stay healthy.

There is so much that could be said about the flu and the H1N1 but you've probably already read or head about it through the media. If you are concerned about the symptoms or need more information, I encourage you to go to the CDC website or to WebMD.com There is a recent blog at their website "2009 H1N1 Influenza Vaccine Safety"... make sure to check it out.

From my personal stand point, I have never taken a flu shot and I don't know if I ever will. By taking the flu shot I can either feel better or get worse; you know the side effects, as many people report they don't react well afterwards.

Most people that actually get the flu shot every year just do so as a preventive measure. I guess that's OK, after all it's a personal decision. But there is no guarantee that they will work.

However when it comes to staying healthy, what we put in our bodies truly makes a difference and can affect our daily actions. And while we can't avoid every germ we can prepare our body to fight the cold and flu viruses. So proper eating and a healthy lifestyle may help to fight the germs and boost your immune system.

Sometimes the combination of proper eating, supplementing, exercise and rest goes a long way in helping you to stay healthy.

There are a few things you can do to improve your chances of staying healthy:

1. WASH YOUR HANDS!!!!
2. WASH YOUR HANDS!!!! Yeah you got it. Washing your hands is still the best thing you can do everywhere you go, especially if you are at the gym. This is a place where people sweat, sneeze, rub their eyes and this easily makes it a scenario to spread germs. At most gyms, like at Electra Health Club & Spa, there are hand based alcohol-based hand cleaners and cream.
3. If at the gym, swipe all the equipment before and after using it with a disinfecting or sanitizing wipe. It is important to do so in order to help stop the spread the germs.
4. If you are sick... stay home!
5. Eating healthy foods enriched with vitamins and minerals will keep your immune system up.
   
6. Load up on vitamin C, D and Zinc.
   
7. Get plenty of rest. Lack of sleep can weaken your body defense system to fight germs.
   
8. Drink water!!!
9. Exercise if you are feeling well enough. If you have body aches along with the rest of your symptoms, get some rest or go to the doc. If you exercise outdoors like we do at Boot Camp wear appropiate attire especially during cold weather or for when it rains.
   

This is by no means a miracle cure and it doesn't guarantees either that you won't get sick. But it sure improves your chances of being healthy and staying fit.

Get fit - Stay fit!

Author: Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.