FITLORENZO FITNESS AWARDS

You know this year I decided to do something I haven't done... hand out our first annual fitness awards!!

The decision process to choose the candidates and winners was not easy but fun. Though everyone in my book is a winner I chose each one of them for different reasons. I hope everyone else are a good sport and understand...

Here they are:

FITNESS CLIENT OF THE YEAR: Jen Kellman

I choose Jen for the simple reason that she has accomplished from my perspective many remarkable things since she joined FITLORENZO boot camp's. Not only has she lost over 30 pounds and kept them off over a period of two years, she has started running and have participated in many 5K, 10K, 15K and this year in her first half marathon.

Last year she was our runner up on the Holiday Fat Loss Challenge and this year she won first prize.

She's become a role model for many new boot campers and for her family as well. Her passion, desire and determination to never give up and take on new challenges awards her the FITNESS CLIENT OF THE YEAR 2011.

ROOKIE OF THE YEAR:

MISS CONGENIALITY: Michele Adams

She won this award because there is no one like her... well I now have met Angela they are almost alike. But Michele is something else, shes funny, sociable, sympathetic, a little uncoordinated and always have a smile. It seems everyone that meets her instantly likes to be around her. But Michele is also a hard worker, loves to exercise and has overcome many obstacles in the past year while remaining strong.

HALL OF FAME: Carla Castle

This is the first award of its kind. Carla is actually the first person to ever make it into FITLORENZO Hall of Fame. She is one of the toughest, and strongest person I've met, both mentally and physically. 

Fitness journey - interview with Jen

On my previous post I announced the winner's of the Holiday Fat Loss Challenge Jen and Michelle have shared their experience and journey while at boot camp. I conducted a short interview with both and I'm sharing their thoughts with you today.

I'm honored to be a part of their experience and to see how much they have progressed since joining our program.

In the month of December Jen lost 12 pounds and 1.8% body fat; with that let me share Jen's interview...

1)  What made you start coming to FITLORENZO Boot Camp?

A few years ago, I noticed that while I was working out, I wasn't seeing any real results. I would work out really hard, eat well, but the pounds weren't coming off as they had in my 20s. I saw a flyer at the gym for a new six-week "boot camp", so I thought a challenge might help. Little did I know... That's where I first met Ed.  Let me just say, whatever I thought I could do at the gym, it was NOTHING compared to the pace and intensity of Ed's boot camp! Jogging on the treadmill wasn't too difficult, but running suicide drills was almost too much.  After the first session, I could barely move! I contemplated quitting.  But I didn't want to regret that decision later, so I continued and completed the 6 weeks.  I was hooked and I've been with Ed and FITLORENZO ever since! 

2) Were you nervous when you first started? How do you feel now?

I was so nervous to start.  It definitely took me out of my comfort zone. I was standing with a bunch of strangers a lot younger than me and in a lot better shape!  I was filled with self-doubt and hesitation!  But I can look back now and see how the benefits have far out-weighed every single doubt and excuse that I had!  I have pushed my body harder and have been successful!  I can try just about any exercise and still amaze myself! 

3) What have you accomplished since starting? Was it easy?

To quote Theodore Roosevelt, "Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty..."  That defines boot camp!!  It has not been effortless, painless or easy!  But the benefits have been great!  First, I lost weight which was my primary goal in starting on this adventure.  Also, I have found a love of running!  I've done many races in several different states, including my first half marathon in November!  Boot camp has definitely helped my endurance and speed!!  In addition, I have gained some wonderful friendships in Ed and the girls I work out with!  They won't let me slack off or quit!  I love that!

4) What are your future goals?

I have committed to another year of torture at FITLORENZO!  I look forward to the challenging workouts, pushing me beyond what I think I can do!  I will also continue to run. I've talked my husband into training with me for the Rock and Roll 1/2 Marathon in February, then try for a challenge run at Gasparilla in March! 

5) How do your friends and family react to your changes?

My husband is VERY happy about the changes. We joke about him having the hot, young wife!  My parents are proud!  My Dad often remarks that he can't believe what's become of his former couch potato daughter!  I love it because I am more physically fit than my stepsons!  I can run circles around them, figuratively and literally!!

6) Looking back how do you feel now?

I am proud of myself!  Don't get me wrong, I still have days that I look in the mirror and see glimpses of my former "fat" self, but that is not who I am anymore!  While this journey started with a single decision to sign up and commit to boot camp, it has been many small choices made along the way that have made the difference.  It was dragging myself to boot camp at 6:00 a.m. on days when I would have rather been sleeping, pushing out that last set of push-ups or squats when I thought I had nothing left in the tank, going out for a run even though I had 20 other things on my to-do list, passing up on chocolate or wine for wiser choices...  I definitely didn't get it right every day, but I learned to forgive myself for the missteps and pick myself up and start again!  

If like her you would like to know more about what FITLORENZO Training Programs can do for you, please contact us at info@fitlorenzo.com. Make sure to visit us at http://www.fitlorenzo.com and find us on Facebook: www.facebook.com/fitlorenzo

Results For The Holiday Fat Loss Challenge!

The results are in for our 3rd annual Holiday Fat Loss Challenge.

This was a 25 day challenge in which participants were given a day by day meal plan and joined our fitness boot camps and /or personal training programs; some participants followed an at home training program that given to them.

We had many success stories and I'm very proud to be part of this group who took serious the challenge of losing weight and improving their lives, especially during the holiday season when it can be a very difficult task. The overall result self-betterment and nothing can beat that!

That being said we do have an overall winner and second place... The results!!!

Drum roll please!!!!



First Place: Jen Kellman
Lost 12 pounds and 1.8% body fat



For winning she gets 2 months of fitness boot camp access, a Fitlorenzo t-shirt and a $100 bill!!!!




Second Place: Michelle George

Lost 9.2 pounds and 1.9% body fat



Second place prize is 3 one-on-one personal training sessions and a body spray tan provide by The Nail Nook in Palmetto, Fl.





Very soon I'll be sharing some of their stories and the journey during the last 3 weeks.

We had some other participants who had some great success also. Even though they didn't win the challenge they definitely are better and looking great.

Among a few of them are Lisa Coleman and Scott Kellman who both lost 8.4 pounds, while Heather Kennedy lost 7 pounds.

You can be the next person to lose 5, 8, 10 or more pounds in a very short time. Think about it: What are you waiting for?

January 2012 is just a few days away!! If you want to be successful like the people above you need one thing: TO TAKE ACTION!!

Taking massive action is about choice. You have the option to do something great or nothing at all.

Success then will be determined by how focused you are on your goals. It's about the little things you are doing NOW, TODAY. There's no better advice I could give you to make you realize the truth behind those words.

If your goals... ahem, aheam - I mean if your expectations are to get fit, lose weight, build muscle and become the best of you in 2012, then contact me at FITLORENZO Training Center and together will workout towards making this happen. 

Dedicated to your success!

It's not about you, it's about me...

"Nobody who ever gave his best ever regretted it"

During the course of the last three weeks we held our 3 annual Holiday Fat Loss Challenge. The main idea of the challenge is to help people stay focused on fitness and healthy living, thus improving their performance, losing weight and burning fat.

The holidays always seem to be that time of the year when all you've worked for goes out the door. This fat loss challenge helps prevent that by empowering you to make better decisions, to commit to exercise and healthy eating habits.

Although it's a challenge, it is not one of competition say like in the sports field. Sure there is a prize for first and second place... so a little bit of friendly competition is welcomed. But you don't go head to head against anyone, you go head to head against you.

This challenge is about betterment; what you where yesterday - today must be better. There is no such thing as limiting self improvement. When you're hungry for something, you never stop improving.

When this is the case, we find ways to get better at a given exercise, to master a move, to learn new techniques, to improve our nutrition, to build our self esteem, to gain more confidence and to push ourselves beyond what we may think we can do, rather to reach what our true potential is.

Sadly I see to many people get lost in the numbers, and I'm not referring to this challenge particularly, but life in general. We get caught up in the moment that we lose the essence of our journey and don't realize all the things that we have accomplished.

Take a moment and look at yourself. Picture yourself a few months ago, a few years back... Now compare that with whom you are today and who you want to be tomorrow. Life is constantly changing, we don't think, we don't feel and we don't look the same as 10 years ago nor will be 5 or 10 years from now.

The question is are we changing for the better? Change will only occur when we allow it to happen; and that goes both ways. One can change for better or take a turn to worst. Personally I've experienced both sides and I've been responsible for it.

I've shed tears, blood, sweat... I've been up and down, I've developed unhealthy pride and been brought down to earth and beneath... I've been humbled. I'm not where I thought I would be 5 years ago, my life has changed drastically. But in the process I've discovered new things about myself, I've open new chapters and have grown as a person.

I know I haven't reached my full potential, perhaps I never will... that will not stop me from growing. I have a plan for growth and every step I take I cherish my defeats and my triumphs, because I learn much from both.

I will continue to grow physically, mentally and spiritually that much I know. And every step I take becomes an opportunity to grow, to take on new challenges and for self-improvement. 

The above doesn't means one must not take pride in accomplishments or on the other hand be contempt with losing. I hate losing!!! In the words of Herm Edwards 'I play to win the game'... But I've lost many times on and off the basketball court; and each of those times I've learned about myself many things.

Last night watching the Lakers lose to Chicago in the last seconds of the game was painful. It could be attributed to several reasons, but they lost period. After the game they interview Kobe and instead of complaining he said "I saw a lot of positive things... Defensively, we were terrific. We did a good job, and we're just going to get better."

Self-improvement and betterment of the team.... In the game of life things are a bit more complicated, but the essence is the same. As I stated at the begging of this article: 'when you give your best, you have nothing to regret'.

My two cents to wrap this up:

• Make a commitment to improve to grow every day
• Do not focus on the mundane or on other peoples perspective
• Value the process that will get you to your destination
• Always give your best
• Rejoice in your achievements: 1 pound lost Yei! The main idea is that no matter the how small or big your feat... it is yours to rejoice over
• Do not look for inspiration - become the inspiration
• Never quit, never give up

My next post I'll write about our Fat Loss Challenge results and the stories behind them.

Busy people fitness tips

Everyone is busy this time of the year.  It seems to be the time when many people find themselves extremely active, but not in the form of exercise. Between the shopping, festivities, work and day to day responsibilities… it’s no wonder the holidays tend to be very stressful for many people.

It’s that time of the year when I’ve noticed that many people let go of themselves. They drop their workout programs and tend to drink too much and overeat, especially unhealthy foods.

If you are part of the working class in many cases this becomes a very hectic time. For example if you are in retail you will most likely find yourself working many extra hours; and if you are in a different corporate environment this may be the last quarter of the year when you need to bring in the numbers, close deals and make rain.

So let’s face it, when you have such a busy schedule, sometimes it’s hard to do much of anything once your day is over. Yet research shows that exercise can help reduce stress, anxiety and boost energy levels; which in turn will help you be more productive and be able to balance family, life and work. All while building a better body.

You have to make time for yourself and I understand that sometimes it can be hard to do. However, if you work at it, it can be done. There are many different ways to incorporate fitness and healthy eating into your lifestyle.  No two people are alike so this is something that you have to figure out, since you want to work toward what works best for you.

The key to accomplish this: Planning. Take time one day of the week for an hour or two and map out your weekly schedule. This will allow you to figure out proper eating schedule, places to go for lunch and dinner. Make it a priority to have breakfast every day. And make sure to drink plenty of water.

If you know you will be attending a social event, regardless if it’s corporate or just hanging out with family and friends; make sure to eat healthy and lean during the day and avoid drinking alcohol during the previous days or week. This way you won’t feel guilty for having a drink or indulging a bit, but more importantly it won’t create a dent in your fitness program.

Planning will also allow you to find out what days work best for you to exercise. You don’t need to do so for hours. What you need are short and effective workouts that will help control stress, boost energy levels and help make you more productive, stronger, leaner and sexier as you go.

In my case when I travel or when my schedule is packed with many clients I always make sure to modify my workouts and squeeze in a 20 minute workout; anything from resistant training using bands or kettlebells, my own weight or quick run, make up for a great workout.

Quick Tip: Try working out early in the morning. The reason I suggest early morning is that, it will be already taken care of, you got it out of the way and made sure nothing that comes up during the way will prevent you from doing it. You will also feel more energized through the day, you noticed that you make better food choices, you will be more focused and alert – especially helpful when dealing with clients.

However you might find that you actually need to fit in your workouts late at night, when you get back home or to your hotel room or place of stay. Just make the commitment to yourself, to be better, to stay active and to exercise no matter what.

Whatever works just do it, no excuses!

Remember - good health and great business are always excellent partners!

Good read on Soccer Training

While doing some research on soccer training, I came across a study presented in a recent Journal of Strength & Conditioning, which I deem appropriate to share with you today.

The purpose of the study was to compare the effects of resistance training performed on either a stable or unstable surface on performance tests in female soccer players.

Click to read the study: The Effects of Stable versus Unstable Surface Training on Performance of Division II Female Soccer Players 

On of the main goals at Fitlorenzo Training Center starting the first quarter of 2012 is to implement better strategies and training principles in the development of young athletes.

The focus of our specialized training program will be to make young athletes faster, stronger, healthier and ready to play.

Stay tuned for future updates.

Dedicated to your success!

Understanding Body Fat

Many people are in the quest for weight loss. Though it is admirable to start on such a journey, most of the time folks gets lost in the numbers. We get obsessed with weight loss and dropping a pound or two that we lose the essence of why we started in the first place, which to some make them discouraged and they end up giving up entirely.

Some people need to drop a lot of weight, make no mistake about it. There's a reason why about 66% of our population is considered overweight and a third of the population is considered obese. So for them its about seeing the number drop in the scale.

Others however are in a lower scale when it comes to their weight, but them too need to lose a few pounds in order to be in an acceptable range of weight that would be considered healthy and of course fit.

In a nutshell if your goal is to lose weight, burn fat and put on some muscle you must do the following:

- Exercise regularly which includes some sort of cardio or metabolic training
- Drink plenty of water and stay hydrated
- Eat protein, fruits, veggies and healthy fats

You will lose weight and you will drop body fat, all while increasing strength, performance and toning your body. In a nut shell, if you follow the above recommendation you will see results; how much? Well it depends on several factors. That's a different topic and I'll address it later.

What I want to do today is help you understand the numbers when it comes to fat loss. I wrote an e-mail the other day to my subscribers list, talking about how many people wish the had a six pack abs and what it takes to get there. Depending on your current goals and physical condition your weight can be a good way to determine your overall dietary condition, but a much more important factor would be to determine how much body fat percentage you have. Fat loss is the key, once you are at a decent weight it's all about fat loss. The weight may go up or down a bit, but it all has to do with fat loss.

For example its not the same a man who weighs 170 lbs with 32% body fat - than a guy who weighs 170 lbs with 19% body fat, or a woman who is 130 lbs with 29% body fat than a woman who is 128 lbs with 20% body fat... there's a huge difference in body composition.

Body fat is the percentage of your body's mass which is made up of fat, there is essential body fat and stored body fat. Essential body fat is necessary for life and bodily functions. Stored body fat is accumulated fat in adipose tissue which helps protect organs. Too much body fat and you will find it in our bellies, thighs, arms, butt, etc. Not only too much of it doesn't looks good but it can also decrease energy, focus, sex drive and lead to many illness.

So its a good thing to get rid of unwanted body fat, and not only for esthetics purposes. Exactly how much? What is the ideal or realistic body fat percentage too shoot for?

Understanding fat loss by the numbers can give you a better idea as to what to strive for. These numbers will vary and be different for women and men. Women have higher body fat than men mostly because of physiological differences in hormones, sexual organs, ovulation and other things. Also keep in mind that as we age our acceptable body fat increases regardless if you are a man or woman; there are physiological changes in our bodies that creates this environment.

Below I'm showing you a chart that is most acceptable when it comes to body fat percentages provided by the American Council of Exercise (ACE). The only thing I find against it, is that it doesn't breaks it down into age groups. However I still think its a good starting point.

Men Body Fat Percentage
Essential Fat : 2 -5%
Athletes:  6 - 13%
Fitness: 14 - 17%
Average: 18 - 24%
Obese:  25 - up %

Women Body Fat Percentage
Essential Fat : 10 - 13%
Athletes:  14 - 20%
Fitness: 21 - 24%
Average: 25 - 31%
Obese:  32 - Up%


This is not the only measure of health and fitness, but a strong one. However you could have a low body fat percentage and still be weak and unhealthy. On the other hand I've known a few people who appear to have a higher body fat percentage than what would be considered normal and yet they are strong, fast, athletic and in good health.

Knowing your body fat percentage will also help you determine if your weight/fat loss goals is realistic. Remember my equation earlier... It's not the same to be a woman who weighs 130lbs with 29% body fat than a woman who weighs 128lbs with 20% body fat.

The difference in weight loss is just 2 lbs... but the overall body composition is different given the fact there's a 9% of body fat dropped.

So before you decide that you need to "lose weight", remember to consider that "weight" consists of both lean body mass and body fat. Try to keep your weight loss goals realistic, and remember, keep the calorie-burning muscle, and lose only the fat.

With sound nutrition and a good fitness routine you can lower your body fat regardless of genetics.

I hope I've helped you to better understand the term of body fat.

Tuesday thoughts....

Every once in a while when I just write what's in my head; it sort of helps my brain relieve all the stuff that's in there... my ideas, twisted thoughts and perspectives I may have on a series of things. I also share stuff that probably has nothing to do with fitness, but what the heck. I appreciate you spend the time reading my stuff and I hope that it helps or in today's case at least get a kick from it. This is whats been in my head the last few days and I'm concerned.

Let me ask you - Would you take financial advice from a poor financial advisor? Would you take legal advice from someone who is not an attorney?

Then why (when it comes to health and fitness) do you take advice from people who are not fitness professionals and are in most cases overweight, not fit and only get a commission if you buy their weight loss products? It can be vitamins shots, shakes, body wraps, dumbbells that you need to shake, diets that starve you to death, whatever... Most of these people are not qualified professionals, have no idea how to deal with your body, your needs, your limitations, mobility issues, proper health concerns, strength training and more importantly how to achieve success and reach your goals in an effective and safe manner.

I'm concerned about some of the latest "trends" in the market for weight loss. There is no miracle weight loss shake, pill or body wrap... obviously if you eat 500 calories like some diets promote, you may lose weight. If you go on a liquid diet with very few calories per day, in the short term you may lose weight. But in the long run you will lose muscle mass, energy, mental focus, alertness, sex drive, productivity, strength, you will become soft physically and you may develop gallstones, heart arrhythmias and electrolyte imbalance. All of which will make you very unhealthy.

Most diets or product lines that I've noticed suggest a very low calorie intake, way below what's considered healthy and necessary for your body functions. Then they jack you up with tons of supplements because without them your body wouldn't be able to perform. Its a slippery slope for several reasons, I'll point out two.

For starters let me start by saying I'm not against supplements, on the contrary. I believe they have their place in your fitness program and your quest for a fit and healthy body. But not all supplements are created equal, and you must consider thoroughly what supplements you're actually taking; cause some may alter hormones and other body functions. Listen supplements are designed to do just that - "supplement" or aid in the good things you are suppose to be doing - a.k.a. exercising the right way, eating healthy and trying to live a good life. If you are not doing it right you are not only wasting money and time, you may be risking your health down the road.

Second, just because something has helped one person doesn't means it will help you. Remember you are only seeing the short term "success" (if we could call it that way) that they may be experiencing. What about a year or two or five from now? Some people have experienced the bad side of popping amphetamines, steroids and other stimulants as well as living on liquid diets for years; it messes their internal system; and many have paid the price as time goes.

I heard a preacher once give a story of a man he knew in N.J. who had a tumor in his head. He got so depressed cause the doctors told him they could not operate on him and he was likely to die from it, if it kept growing. So in his desperation he decided to take his life and shoot himself. When the time came he realize he loved life and those around him so he back tracked from it. But as he stepped away he slipped in his house and the gun went off, the bullet bounced off the wall and scratch his head. They rushed him to the hospital and it appears no mayor damage was done, but surprisingly the bullet knocked off the part of his brain that had the tumor. Long story short the preacher asked... would you do the same? If you find yourself in a similar situation would you try the same? Just because he was lucky doesn't means so will you. To be honest I don't know what is of this man today, hopefully he's still healthy and doing good. But that day I tough of many things, and as I write this today for some reason I find it fits perfectly to my point above.

We live in a society of instant gratification, we want a six pack abs by mid-afternoon, we want to lose 20, 30, or more pounds in 31 days. That's unreal and even as most of us will acknowledge this fact we still want to try every fad, every diet, gadgets, surgery, lipo and whatever anyone else comes up with next.

The price to pay for increasing performance and esthetics sometimes can be very costly if done wrong or if your body just doesn't responds to it properly. Ask those who've been there and have suffered health complications as they age or even those who've been caught cheating in sports.

Exercise is meant to to improve your body, make you feel and look good. It is meant to go hand in hand with proper nutrition, and to overall just take good care of your body.

The reason as to why you exercise, eat the way you do, supplement if you are and and try different gadgets or treatments is yours only and thus of a personal nature. But next time you pop a pill, ask yourself why am I taking this, who gave it to me, what's in it, how will it help me, do I really need it, and other smart questions like those.

Sure some may view exercise as a means to an end - a party to attend, for beach season, a wedding, etc. Rightfully they expect a given result, but then they are done with it. These are the same people who are more likely to constantly find shortcuts and are always jumping from one thing to another with failed results. Every year they start with the same vague resolutions.

Instead look at the positive side of exercise, solid nutrition and proper supplementation as a ways to incorporate them into your long term desire to become better as a person, physically and mentally.

If exercise and nutrition play such an important role in your life, then don't leave it up to chance or a random suggestion from someone you may know. Seek the advice of an expert in your area and make sure whatever steps you are taking in order to improve are based on you for the long run.

Dedicated to your success!