Starting Fitlorenzo Training Center

Wow! So many thoughts running through my mind as I sit down to write this blog post today. Most of you who follow my blogs, newsletter and also on Facebook, know that the past month especially I've been in the starting stages of opening my training center.

The excitement and nervousness that comes with it makes up for many sleepless nights. For years I've "dreamed" of my own training center. I've worked up many different layouts I had envisioned with so many of my friends like my brother Thomas and Manolo - The Original n.W.o. 4 Life.... Anyways back to Fitlorenzo and it's beginning.

So after working, training and managing other fitness gyms, spas and training centers; the opportunity came up and Bang! right in front of my face. I mean I've been working on this vision for the past two years, but sometimes in life that is what happens; opportunities will show up in many different ways and it's up to you to decide is the one that will define me, make me better and in the process allow me to make others better as well.

I'll admit the process has not been easy and what lays ahead I doubt it'll be any easier. However its well worth it. Seeing the positive feedback from clients and visitors a like, bringing their energy and desire to better themselves is very encouraging.

But hard work is still hard work - and while training clients and taking care of other business things like purchasing, researching and other computer stuff, we've managed to work around for several weeks and started remodeling and conditioning the facility mostly on nights and weekends. This what it looked like the first day.

This is how it looked once we started adding some color.

This is when it finally started to take some good shape, it almost looks like we actually know what we are doing... hehe!

Some friends chipped in; some painted, some cleaned, some donated a few stuff and some tried to bring us pets... I'll leave it at that. And without the help of Eli, who has used all of her free time, days off, weekends and nights this wouldn't be possible.  

 

I got my brother and Anna working on the website, Facebook, Twitter and many things trying to get it all in order. 

I have a few projects, books, some workshops and some programming for myself and my clients that I had to put aside for a bit in order to put energy and focus on getting the Training Center up and running as soon as possible. Even my workout program have suffered some. But I know that in the end all of this work, sleepless nights, long hours, and everything involved in this process will be well worth it. A rewarding experience, not only for myself but also for those who'll take part at Fitlorenzo Training Center. 

 

I'll be posting a few more pictures and videos on the website, the blog and on our Facebook page. Feel free to visit us and become our friend at www.facebook.com/fitlorenzo 

 

I must confess...

Hey there it's your friend Ed from Fitlorenzo Training Center again. This blog post I'm writing to you today actually started off as an e-mail, but it sort of took a life of its own and so I decided I would rather write it as today's blog post.

The thing is that I have a confession to make. I was at McDonald's this morning.... There I confess. However before you go jumping all over me and saying 'what'... let me explain why I was at McDonald's today.

The thing is I've been working very hard the past several weeks getting Fitlorenzo Training Center up and ready to go. At the space we have designated for a lounge we've added the microwave, the fridge and my coffee machine (I can't live without coffee)... Finally just the other day I brought in the coffee and cups to brew it but I didn't have milk. And you know I need at least some milk in my coffee if not I can't sip it down, it's one of those things trust me.

So at 7am, after our Strength & Conditioning Boot Camp, the only place close by serving coffee is McDonald's. After thinking about it for a while I said what the heck went out and drove there. As I get into the drive thru lane, my only hope is for not having anyone recognize me there. Suddenly it hit me, I just put in the back of my car my web address www.fitlorenzo.com so regardless everyone will know it's me.

I'm like forget about I'm already here and I want coffee. But as I'm waiting in line, I'm doing my thing as the super observant that I am; and I must say I was astound by the amount of people in the drive thru, I mean I don't visit these places so I wouldn't know. But I was like holy cow, and the place was also packed inside.

It made me think, 'why is it that there are so many people there in the morning?'... It's not the best food available, they know it, I know it, you know it... Sure they have added some new items to their menu trying to make it look healthier; I don't know to be honest how to measure those food if they are or not healthy. But I guess it's for several reasons one they are cheap, and two people leave their homes without eating. I mean we as a society continue to skip breakfast - the #1 meal of the day, the most important one - and we are leaving it up to cheap fast food joints for our nutrition.No wonder diabetes, obesity, heart diseases and other medical issues keep rising.

If there is something I've noticed through the years, is that we are creatures of habit. It's very likely then, that these same people frequently visit these places and tend to skip meals during the day. That is the problem we as a society are facing.

Some say they don't have time, it's more expensive, whatever... But put it in perspective; how much time would you spend driving to the fast food joint on a regular basis and waiting in line, cause trust me you have to wait a long time with so many people at these places. Then; go ahead and add up all the money you spend on a daily basis on breakfast, lunch and dinner... cause the it's very possible that if you didn't eat breakfast you don't have time to pack lunch and will get home to tired to even cook dinner. In the long run if you add it all up you will spend more money, more time and very likely become unhealthy in the process.

This is why we have issues and are so unhealthy. Most people are not active, eat poorly and continue to make bad decisions when it comes to food and lifestyle; something as important as this. You need to understand that food and physical activity will affect your mood, energy levels, performance, sex drive, mental focus, alertness, productivity, strength and so many other things. It is literally that important.

All it takes is some pre-planning, and after a while you will start noticing some significant changes in your body, health and overall quality of life. Of course only if you are serious about your health and fitness levels, which the mere fact you have gone through the length of reading this blog post already tells me you are. Don't be afraid of it, put the effort and the extra time, at the end of the day your body will thank you for it.

Go ahead and think for a moment how can I better myself today and tomorrow and the next. Don't overwhelm yourself trying to do it all in one day, it doesn't has to be all at once. However, choose something to focus on today and work on it.


Always remember to eat well, stay away from junk and crappy foods. Aim to exercise at least 2 - 4 days a week, even if its just 30 minutes; it'll go a long way to benefiting you.

COMING SOON!!

FITLORENZO TRAINING CENTER COMING SOON!!

Fitlorenzo Training Center is not your average gym - we don't accept excuses - only RESULTS!!

The training center is based around our Results oriented programs that are designed to effectively get you in shape, challenge you and help you achieve your goals. We are not an open membership based gym, rather a private and semi-private training facility housing everything you need to increase performance, strength & fat loss.

At Fitlorenzo Training Center we don't just do exercise; we are the premier fitness training center for those who are serious about exercise, enjoying life, increasing performance and achieving results.

GET THE BODY YOU'VE ALWAYS DREAMED OFF

Some of our programs include:

1-on-1 Private Training & Coaching

Strength & Conditioning Boot Camp

Youth Sports Fitness 

Nutritional Coaching

Stay tune for more updates coming soon!

For additional inquiries please e-mail us or cal 941-729-5217

How Fit Are You - Part 1

Okay so today while after training a client the topic came up on ESPN as to whether certain "so called athletes" can actually be called "athletes". That lead to a series of conversations in which ultimately someone asked: then how do you measure what is being fit, even for us the regular guys?

It's an intriguing question. Though I've spoken before on this topic, it got me motivated today and so I did some research and I'm sharing it along with my own thoughts.

If you go to Google and type how fit are you or how to measure a fit person, many things will pop up. Some online dictionaries state it as: the state or condition of being fit (not much help there uh!). Another definition was: good health or physical condition, especially as the results of exercise and proper nutrition. That's a little better, though it kinda opens the door for too many questions. And to be quite frank, most people either under or overestimate their own fitness level; and associate being fit to just having a certain physical appearance.

Protocols are not in place that would define universally what is being fit. And let me explain, the US military for example has its own fitness standards (which thankfully where revised and updated last year), yet other countries have their own military standards as well and they have some strong and physically conditioned soldiers. How would that measure up if you are an athlete that plays basketball, football, soccer, golf or even NASCAR? After all would you call  "fit athlete" to someone who just drives? Don't get me wrong I've seen some of these guys ripped and strong... then again I've seen some (most) with either beer bellies, all skinny and soft with no muscles.

Apple vs Apple would be fair

But by that standard most power-lifters are freaking strong, yet most also have a fat belly (they are strong as hell, and have muscles everywhere... but a belly is still a belly), so then the is an 18 year old surfer with washboard abs who can ride a 20 foot wave and barely make 20 push ups a fitter person?

My point is - the marks of a physically fit person will vary from one person to another as there are different aspects to be considered in physical and mental fitness. Some factors to consider are strength, muscular endurance and stamina, power, speed, coordination, mobility, flexibility, cardiovascular health, age, sex, body fat percentage, appearance, health and lifestyle factors such as if a person smokes, drinks heavy, and the quality of their nutrition, etc.

So as general rule one may say that a fit person could fall into the category of having a healthy lifestyle that allows the body to function efficiently and effectively through their daily activities.

However since no two people are alike and we all vary in circumstances, goals, lifestyle, etc (as mentioned previously). We should then be able to determine how fit a person is, based on specifics of fitness. In other words being specific to a certain task, job role, sports performance, and desire lifestyle.

By doing so, we level the playing field to equals based on the specific task and the way to measure that one in particular. Many athletes, for example are required to excel at their sports and have a level of fitness endurance in order to perform well.  Running backs for example could be measure one vs the other (after going through equal preparation and training programs) to determine who is stronger, faster, quicker, more agile and better for the team.

The President's Council on Fitness, Spots & Nutrition (an American government organization that aims to promote physical fitness to people of  all ages) developed the following chart (in conjunction with leading Wellness, Fitness & Sports Organizations) to better define the many attributes that people either have or need to achieve in relation to their ability to perform physical activity:

Physiological	Health-Related	Skill-Related	Sports
Metabolic	Body  Composition	Agility	Team
Morphological	Cardiovascular Fitness	Balance	Individual
Bone Integrity	Flexibility	Coordination	Lifetime
Other	Muscular   Endurance	Power	Other
	Muscle Strength	Speed
		Reaction Time
		Other

For a detailed explanation of each component you can do so by going to www.fitness.gov 

As you can notice not everything is black and white, and it will vary depending on your own goals and current circumstances. That being said, lets say you are 5'8 in height and weigh 300 pounds with a body fat through the roof... YOU ARE NOT FIT!

What if you are a woman who weighs 140 lbs, is 5'7 in height and has 20% body fat? Would that make you a fit person? Based on BMI (body mass index) standards (your height divided by your weight) you are overweight (maybe flirting with being obese). Heck, based on that I've been overweight almost all my life, which is not true. You are better off going by body fat measurements, than anything else.

However having a low body fat is not a sure measure of being fit, there is such a thing called being skinny fat, lazy, weak and useless. On the other hand I've seen guys with huge pecs and biceps who can't run 2 miles to save their ass, even if their life depends on it. I've heard women complain that you would expect a better performance in the bedroom, given all the muscles a man carries and yet its shamefully disappointing.

Less than idea for sure!!

That's not to say then, one can't measure fitness or that having all those muscles is a bad idea. There are many standards and fitness test (some used in many popular fitness programs and in the military) that help determine a level of fitness.


Weight is definitely a factor (though I would put it more down the line) cause even more important is your body fat percentage, health conditioning and your ability to function well in your daily activities and even better excel at them.

The benefits of being a fit person are plenty. It can definitely make your life more enjoyable. When you are fit you feel empowered, you build confidence in your own person, you can live a more healthy and longer life by reducing the risk of getting sick of various diseases, you sleep better and wake up more refreshed and energized every day. Fit people have better and more enjoyable sex; they have better mental focus and feel they can take on the world. Being fit give you a different set of mentality.

With all this being said, my next post "How fit are you - Part 2" I'll cover then some specific exercises, test and scores you can use to compare and see how well you stand up to them. You might be surprised by the results.

WHY NOT?

I had a conversation with a close friend who’s been trying to lose some weight and drop body fat. He’s done well in the past and has managed to bring his weight down and keep it there for a while. He’s a strong guy; he was very athletic when younger and can still hold his own when competing. He’s a smart guy, and wants to dedicate more time to his health and physique. Just like everyone else (at least almost everyone I know) he’s freaking busy so he needs to manage and find ways to make it happen. What struck me during our conversation was when he said “I know I can lose a bit more weight, and drop some good body fat; though I know I’ll never look very slim, have a six-pack abs or be like I was when younger”…. I’m like WHAT???? WHY NOT??? WHO THE HECK SAY’S YOU CAN’T?

It’s not the first time I hear this way of thinking. Many times I get an inquiry from a client, a potential client or just a friendly conversation with one of my peeps, saying I want to lose weight, get in shape, look good and feel better. As we go over the details as to what to be expected and what they’ve done so far, almost always I get an “I’m willing to work hard, be dedicated and follow your guidelines, Ed. But I know I’ll never be a size this or that again, or I’ll never look like an athlete again or feel how I used to back in the old days”…

Again, WHAT???? WHY NOT??? WHO THE HECK SAY’S YOU CAN’T?

Listen give me one good reason as to why you can’t achieve your goals? Be a size 4 or 2; drop your body fat to a level that is not only decent but will make you proud and the envy of everyone around you?  Other than you saying “you won’t, you can’t” (basically not believing in yourself) there’s no reason as to WHY NOT!!!

I mean seriously, what is it? I’m shocked as to how many times I get the same answer. One day I pressed on one of my clients and she finally accepted that the reason was because she didn’t wanted to set high expectations so that when she fails, it would be alright…. 

Again: WHAT??

There is no reason in my opinion as to why you can’t reach your goals and become the best version of you, right now. I’m not saying it’s an easy process – I’m just saying it’s not impossible.

Maybe you are not to blame entirely; after all we’ve become a society of instant gratification. We want everything right now, in an instant. So when you decide to start your fitness program you are expecting results overnight and when that doesn’t happens you get disappointed, discouraged, angry and you may even see it as a failure cause you tried and nothing. 

Then again it’s not a big disappointment because you didn’t set high expectations or any real ones for that matter. 

On the hand the reason could also be that you are just lazy. Please note my intention is not to offend you, rather put some truth into this. 

Ask yourself, am I really putting all my heart and effort into being healthy, fit and living life the best way I can? Am I a real role model for my family, for my kids or am I just a joke for them… I preach to them to be active and eat well yet I take them to eat burgers, fries, drink sodas and let them get away with anything, while you also eat yourself fat and have many other health issues? 

Do you spend your weekends drinking with your buddies expecting on Monday to have energy to go through the day, none the less get through your workouts? 

That lifestyle will never produce real, permanent results... simple. 

Stop making excuses that you can’t exercise or eat well because you are busy, you’ve got work, vacations, or the economy is tight, so on and so forth. 

Stop allowing other people and circumstances dictate what you do with your life and what you can get out of it. You are in control.  Always remember that!  

As I’ve said before it takes a strong belief system to keep yourself on track. 

Look at the goal, prepare your mind, get rid of the naysayers, the bad company, and the negative thoughts and decide to work your butt off until you reach your goals. It won’t happen overnight, but your constant effort and dedication will lead you into the right way and ultimately to a better, leaner, sexier and healthier you.

Isn’t it worth it? 

Listen believe in yourself, as I believe in you!

E-mail from a client...

I got this e-mail today from one of my newsletter readers and thought I would share it with you. See was responding to my latest e-mail, which in part I talk about how to get yourself out of a state of insulin coma... especially after a holiday weekend of eating candy, chocolate and perhaps some drinking.


Her response (and I do have her permission to post this) was:

"Ed - Not me this year!!  It wasn't easy but I by-passed the sweets completely! 

In fact, I'll share my story from yesterday....  We had a staff appreciation ice cream social at work at 3pm.  I walked through the kitchen to look at the spread - chocolate, vanilla, strawberry ice cream... full of flavor, and fat and sugar...  M&Ms, Reese's Pieces, mini peanut butter cups, chocolate syrup...  Yum!  I was so tempted!  I started to justify it to myself - I've been so good for the past few weeks, I can afford to "cheat" once. I deserve it! 

But as I looked at the nutritional labels, counting the calories and fat in just 1/2 cup, I asked myself:  Is this few minutes of bliss worth the risk of sabotaging my week of hard work and ultimately setting me back from my goal?? 

I decided it wasn't, so I got a cup of decaf coffee, refilled my water and headed back to my desk to "enjoy" my 1/2 cup of cottage cheese instead...  I know reaching my goal won't be because of that one decision, but because of the sum of all them". 

- Jen K. "

I mean you gotta love it!! Especially that part in the end where she says "I know reaching my goal won't be because of that one decision, but because of the sum of all them"...

When I got this e-mail today, I had a huge smile cause I'm so proud of her and her accomplishments.

I know that many more just like her work hard towards being their best and achieving a great body. Physically and mentally.

Great job Jen, and thanks for sharing!

Whats better for your health: drugs or exercise?

WE ARE A NATION OF ADDICTION! Why am I saying this? For starters it's no surprise we are addicted to drugs, alcohol,sex, food, violence... you name it. But let me tell you why I'm bringing this up today.

After boot camp this morning; I'm sitting home, eating breakfast and watching the news as I get ready for an very busy afternoon training clients. On the news on CNN they had this segment conducting an interview on a report that came out on the nations addiction to prescription drugs; especially pain killers. In their article (which you can read by clicking here) they mention how "prescription drug overdose is now the fastest-growing drug problem in the country, surpassing the number of people who overdosed during both the crack cocaine epidemic of the 1980s and the black tar heroin epidemic of the 1970s combined" -"Prescriptions for these painkillers have increased dramatically over the past 10 years. In 2000 pharmacies filed 174 million opioid prescriptions. By 2009 that number was 257 million"... If you ask me that's freaking alarming!!!

"Pain killers are necessary and when used properly they help and benefit in the treatment for pain management for certain patients, though they pose serious risks when used improperly", said FDA Commissioner Dr. Margaret Hamburg.

Some facts attributed to the abuse of pain killers was stated as; besides the drug, pain management specialists often indiscriminately prescribe painkillers. Focused on eliminating pain, physicians can overlook the long-term consequences of dependency. These are the same people that went to medical school in hopes to take care of us... Not to mention that the drug industry is a billion dollar industry.

Be a smart consumer and a smart patient, understand that sometimes drugs are prescribe based on what a sales rep does and not what the actual drug claims to do.Have you seen the side effects on many of these drugs? Most will end up killing you in the long run. I still remember when I was teen I had these chest pains (that would come anytime including while playing sports in the middle of a game) and so my mom took me to the Dr. They never figured out what I had, they said I had the heart of an athlete.. I still mentioned I had pains and wasn't making it up. He ended up prescribing me some pain killer for my next episode. I was like WTH!!! You have no idea what's wrong (they actually though I was perfectly fine) yet I was constantly prescribed with pain killers and muscle relaxers. I never took them by the way, and it ends up after years I have higher levels of CRP and a mild heart murmur. Everything under control thankfully... regular exercise and healthy nutrition helps!

But why do we seek these drugs? We've become a society of instant gratification including seeking out quick fixes through drugs to make yourselves feel better. What about your behavior and day to day actions?


On December 2009 I wrote a post about the Health Care Debate And You (click here to read the full post). In it I mention how some of the issues may be out of your hands (and into the hands of Congress) though not your health!!

What we are missing is the real debate on how to get people healthy and help them stay that way (without the use of pain killers which ultimately may end up killing you); 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.

What can you do then?

Did you know that regular exercise combined 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… In a struggling economy imagine all the money you and everyone else would save by just taking care of your body. You clean your house, you maintain your cars and other possessions why not your health? As some other professionals have pointed out: FITNESS IS THE ULTIMATE MEDICINE!!

What if you:
· 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

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; 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, if not decide to exercise at home, join boot camp and once you do that,  THEN YOU MUST GO. You must get started in a fitness and nutrition program.

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, buy a book, go online, hire a reputable fitness expert at least to help you get started on the right path.

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.

Run Out Of Trouble

If you've been running and/or playing sports for a while, it's very likely that you may suffer (if not already) from a sprained ankle, tennis elbow, runner's knee pain, shin splints, strains, sprains and tears. Even if these are not severe one thing is for sure... being injured sucks!

So what can you do about it and how can you avoid most of them?


Keep in mind that it doesn't matters if you run, play sports or just sit at a desk all day the chances of something knocking you over or you knocking yourself out is very high. However there are many things you could do to avoid or reduce the risk of injuries.

First of all you need to stretch properly your muscles and ligaments, which in turn will alleviate the stress on the joints and connective tissues.

One Leg DeadLift - Toe Touch

Strength training is also a big plus because when you run or walk your quad muscles become the primary mover. Therefore the more stronger and powerful those muscles are it will lead to a more efficient running style. Focus on exercises that will improve strength on your quad muscles (rectus femoris, vastus medialis and vastus lateralis). Some exercises recommended are squats, step ups, lunges; also focus on exercises that improve knee stabilization such as single joint 1 leg deadlift, and hip flexion, hip extension, abduction (outer thigh/hip), adduction (inner thigh/hip), and low-back extensions.

What if you already have some sort of pain or discomfort while running?  While I won't be able to cover everything I'll address 2: anterior knee pain and shin splints. However I must clarify if you are experiencing constant pain in your knees or other muscles/joint group get yourself checked out. It could be a tear and depending on the severity of it you may need to take more time off to recover, in some cases surgery becomes the only option.

ANTERIOR KNEE PAIN: It could mean many different conditions, but its usually pain that occurs in the front and center of the knee. In your case since you are a runner it could most likely be what's considered "runners knee, jumpers knee, tendonitis, etc". Which may come from strained tendons and irritation or softening of the cartilage that lines the underside of the kneecap.

People with AKP frequently complain of dull pain, which is worse running, squatting, jumping, getting up from a chair or out of a car, or walking up or down stairs. Sometimes the knee clicks or locks. Sometimes it is swollen.

It may happen because you have flat feet, weak muscles in your quads and hamstrings or maybe they are too tight; it can also be caused by over training or a more severe condition.

Strength training will help make the surrounding muscles stronger and keep the kneecap in place. Depending on how much pain you are or have been you may need to sit out for a while. Use some of the exercises mentioned above to help you get stronger and reduce the risk of injuries.

If pain is acute, ice or anti-inflammatory medication may help. You can use the R.I.C.E. stuff too.

REST - ICE - COMPRESSION - ELEVATION

SHIN SPLINTS:  also called tibial stress syndrome is referred to as the lower leg pain (a burning sensation, swelling and/or tenderness) that occurs either on the front outside part of your leg or the inside part of your leg. It can also be a small tear in the muscle or muscle inflammation.

It may plague novice runners who especially over train (they don't gradually build up their millage READ: ARE YOU RUNNING) or more experienced runners who just over train as well and end up developing small stress fractures, or sometimes it's caused by overpronation or flat feet which may cause the connective surrounding the are to over stretch causing irritation... regardless many athletes and non-athletes complain about it.

If you are very tight you need to stretch and massage the area (your Achilles) or calves if your have either medial shin splints or anterior shin splints. Applying the R.I.C.E. treatment may also help. Performing range of motion exercises and sometimes you might need anti-inflammatory medication.

I hope this information help you improve your running game but also help you reduce the risk o injuries and/or apply proper treatment. Remember if pain is constant you better visit your Dr so you make sure you are not suffering from a more severe injury.

"Dedicated to your success" - Ed

Tuesday Rant & Random Thoughts

So today I find myself with some time in between clients, and decided to just write about a few things I’ve got on my mind.

Do understand this is by no means in any order, however sometimes in life you get to a point where you have a lot of stuff in your mind and you need to share it. I find it pertinent when I write I am able to express myself better, though not always “politically correct” or “grammatically correct either” as Michelle always points out to me…  hehe

Tuesday Rant:

1) There’s an ad on TV about how every car out there compares itself to the Camry… if that’s the case the question to the consumer is: why not actually buy the Camry and not the knock off or lower quality car? Listen I’m not judging the car… I could care less I drive my Hummer proudly (even with gas prices sky-rocketing).  The reason why I share this, it’s because the analogy fits well with your fitness trainer. If you are comparing this person to me constantly as to how they don’t do this like me, or treat you this way or that way and how they lack knowledge in many areas and how once the training session is over you find yourself lost because you have no idea as to what you are supposed to be doing..  Yet keep telling me you follow my newsletter, blog and other fitness advice, and then go hire someone else as your “personal trainer” (while in the process you follow all of my advice only during your training session you have that person next to you counting reps)… then why even bother?  I don’t get it!! You know how many “personal trainers” I’ve seen destroying their client bodies with dangerous, ineffective and stupid exercises. I know the problem; I just figured it out the other “personal trainer” charges you $5 bucks less per session… Really?  Seriously? This is your body and you only have one, hiring the wrong coach could mean you wasted your talents – hiring the wrong doctor could mean you could be misdiagnosed… maybe a little too late, hiring the wrong hair stylist means instead of blond highlights your hair turns green, hiring the wrong fitness trainer means you’ll get no results, learn nothing and find yourself in the same spot a few months down the road!!!

2) Weird last time I decided to rant on my blog it was also a Tuesday!!!

3) My TV is dying… “gulp” Last time I said I needed a new laptop (checked got my new DELL three months ago) and I also needed a flat screen TV… it’s still on my wish list.

4) WHAT THE HELL ARE YOU DOING? DO YOU CALL THAT EXERCISING? The most dangerous thing - is not knowing that you do not know (does that makes sense?). Let me explain, people waste their time in the gym, sometimes more is not better. Killing yourself is not the path to a better body.  For instance, there are many exercises I see people perform at the gym that makes me go nuts and wonder WTH are they thinking? The list of such exercises, especially those that are machine based is considerable, for the most part some of these equipments are designed to “facilitate” an exercise move, yet they force your body to move in planes your body was not designed for and in the long run will actually cause harm to you. In case you haven’t noticed your body was designed to move and be active, and to move as just one unit. The saddest part some of these exercises is that I’ve found many of them in popular magazines as a must do and I’ve even seen “trainers” recommending them to their clients. Listen educate yourself properly, if that is not an option hire fitness professional that is.

5) That being said; if you see me in the gym while training (me or my clients) and decide you want to copy some of the exercises; go ahead just pay attention to form, technique, pace and rest periods. I mean if you are going to do it – do it right. If you have a question go ahead ask, but no while I’m in a training session, out of courtesy to my clients. Thanks!

6) Training through mild injury (actually any injury) sucks! But if you are fortunate (SMART) enough you can use it as a learning experience, especially to focus on your weak areas. This in turn will not only increase your knowledge but also will make you stronger and better.

7) Albert Einstein said: “try not to become a person of success but rather a person of value”… Every organization, business and individuals has a set of values; some are poor, negative, and unproductive; while others are positive and productive. Keeping my word, being truthful and serving you over anything else is my commitment.  I’m not perfect nor do I know it all… but I care about you!!

I think this is good enough for today. If you made this far down I thank you for reading; I probably needed to do this today for myself.  I hope however I’m able to share some good tips with you!

Are You Running

Running is easy, right? If so then that means anyone can just run. That may be true to an extent, however there are many other factors that must be considered. Such as are you an experienced runner, a beginner, are you overweight or do you have any medical issues or physical limitations that may prevent or make running more difficult.

Then there's also the aspect as to if you enjoy this type of exercise. And I say this with much respect to all runners out there - I HATE RUNNING!!

My clients and friends already know this; I do not enjoy running, it doesn't do it for me. Don't get me wrong I love sprinting, playing basketball, baseball and football. But running as a sport or because of passion... hmmmm nope! Running for miles and miles is not my thing.

Yet running is part of our Strength & Conditioning Boot Camp program, and many of my clients and friends are runners. So let me take this moment to say how proud I am of them, because many have overcome difficulties  and taken on the challenge to become runners. Some of my clients like Jen Kellman, could barely run enough around a parking lot about 2 years ago. Now she can run easily a 5K (barely any sweat) a 10K and is getting ready for a half marathon.

And just like her many more are becoming runners, some because it's their passion and others because they see it as their only way of getting in shape.

So let me clarify something; I hope you do not see running as the only way to get in shape and I hope you are not the type of person who's never ran or jogged before and suddenly gets off the couch and decides to run for miles and miles. Doing so will most surely lead to over-training, which leads to shin splints, knee pain, inflammation and other injuries; some which could be serious.

Just like any other goal you need a plan. For example, one of my clients Kathy bought a podrunner and followed the program several weeks into her first 5K! She was ready and she did great!

TIPS FOR RUNNERS:
So if you are  beginner, start out easy and build your runs slowly. Take into consideration the terrain, flat surfaces are always better when you start. Value your rest/recovery days cause you might have soreness in your calf and thigh muscles. As you get better gradually increase the intensity of your training (these tips are recommended by runner's guide, runner's world and other experienced sources - plus its also based on my the advice of some colleagues, and running clients, as well as my professional fitness experience when it comes to proper conditioning).

Sprinting, plyometrics and strength training also helps to condition your body. By strengthening your hamstrings, glutes and low back; you balance out your body ability to move forward, such as when you run.

Stretching is very important, essentially because the more you train the more your muscles get tight. In order to run better and be free of injuries make sure your hamstrings and calf muscles are elastic enough.

Those are just a few suggestions and I hope you enjoy your running. This will be the first of a series of post that I'll be making to answer a few questions I get regarding running,conditioning and fat loss.

As far as running goes for me, I made the commitment to two of my clients that I will run with them in the near future a 5K. I do not know how I got myself into this, but I did. However I won't be running more than that, personally I think its insane to run more distance if I'm not being chased by a dog or my life actually depends on me running and escaping... it is what it is. But I tip my hat off to you!!

I do hope the advice is of value to you and I look forward to hearing how well you do. Keep me posted!

Dedicated to your success!

ed

WHY YOU NEED A PLAN

Many folks ask, why do I need a plan? My answer: for several important reasons. Simply put: a structure program will help you train more effectively and allow you to reach your goals faster.

If you haven't noticed, let me lay it out for ya'; few people just "exercise" because it's just "exercise". In the end most have some sort of expectation from exercising - it may improve health and overall fitness level, it may improve their performance in any given sport, it can improve their performance in the bedroom, it will allow them to have a body they can show off, it can make them feel confident and sexy. 

However a plan is only good if its in line with your goals. The more specific your goals, the more you can tailor a great training program to go with it; the better the chances you'll reach your goals faster. 

Your training program must be based on the following principles:

• Your goals
• Your limitations (face it we all have them)
• Specific exercise program break down
• Effective cardio program based on your goals, not something you just wing it
• Solid nutrition - again it must be specific to you, not everyone wants to lose weight, some need to gain more muscle, burn fat, be athletic, some play spots; plus everyone vary in size, age, gender, etc...
• Recovery time - Noticeable changes won't happen if you don't allow your body to properly recover
• Proper mindset - if you are not clear of your goals or want them bad enough, chances are you already started with a defeated attitude.

By combining  these principles your training will be more effective. Such structure in your program will allow you to set a real timetable as to when you can reach your goals. It will also make it easier to monitor your progress and keep you focused every time you go to the gym, workout at home or exercise outdoors.  

Those are the principles that guide FITLORENZO training programs. I want to help you get in the best shape possible and to challenge you to your best!!!

GET FITNESS RESULTS!!!

WHAT YOU GET:

• Better, Fit & Sexy Body
• Increased Energy
• Accountability & Motivation to take you to the next level
• Tailor workouts to your specific goals (whether it's fat loss or a more sculpted, muscular tone body). 
• Experience and proven fitness coach with a successful track record that will coach you through a proper exercise, nutrition and cardio program.
• 10% Discount!!!

If you want to change your body or improve your performance. You just have to do one thing. Call NOW: 941-301-9352 or E-mail. It’s that simple!!!

I n order to help you reach your goals, today I will offer a fitness training special during tax season (I've got your back!!!).But Hurry cause this will only be available till April 15,2011.

I'm extending a 10% discount on my Online Training Programs and 1-on-1 Personal Training Coaching Programs. 

After all beach season is just a few weeks awat and I want to help you look and feel your best. 

Remember: CALL TODAY cause this will only be available till April 15,2011.

Rainy Day Body Weight Workout

This week has been one of those where the weather has gone crazy in Florida. Sure we get rain all the time, however last Monday and today have been the type of weather I have not seen in a while. The rain has poured and the wind has blow against everything as if its a hurricane. We even had tornado watches all over the west coast and central Florida. 

It’s days like today that make me wish I had a gym inside my home. Such is not the case, though there is a small... small "fitness" room in the condo I live in; nothing fancy. Most people would give up by this time, not me! I pushed everything out of the way, laid out a towel and turned the living room floor into my own mini workout spot. I also cranked up the volume to get myself psyched!

This is what I did today and I'm sharing with you - one of my body weight, no equipment required, at home workout routine.


Note: as with all exercises, please use caution and make sure you are healthy enough to perform these exercises.


Start with a 5 minute stretch (of your hamstrings, quads, low back, chest, shoulders, upper back), followed by a 5 minute warmup of the following exercises. Do each for 30 seconds, then move on to the next one without pause in between. Do all 5 exercises in a row and then repeat again.

1. Jog in Place
2. Jumping Jacks
3. Body Weight Squats
4. Push Ups
5. Lunges Alternating both sides

Circuit 1 - Perform all exercises in a row for one round and then repeat for 3 more times for a total of 4 rounds.

1. Body Weight Squats x 20 reps - Standing with your feet shoulder width apart, interlock your fingers behind your head as if you were a prisoner. Squat down into a sitting position. Be sure that when you squat, you don’t allow your knees to jet forward over your toes. Keep your feet flat on the ground, your chest high and keep your hips under your shoulders at all times.
2. 1 Leg Push Up x 10 reps each side- Lay down on the floor, hands just slightly wider than shoulder width apart. Be sure to keep the tips of the fingers behind the top edge of your shoulders. Push your body away from the ground keeping one leg up. Ideally, push ups should be done from the toes, but if you must, do them from the knees
3. Reverse Lunges x 15 reps each side - Stand straight. Lower into lunge (stepping back) with left leg then step back up. Finish your reps then change sides.
4. Jump Rope x 1 minute

Circuit 2 - Perform all exercises in a row for one round and then repeat for 3 more times for a total of 4 rounds.

1. Jump Squats x 15 reps - This exercise is similar to the basic squat. With legs about shoulder width apart, squat into a seated position, then standup quickly enough that you get airborne (jump up!!!). The higher you jump, the more intense the exercise. You may keep your hands on your hips or hold them out in front of you to act as a counter balance. Land softly on the balls of your feet and allow the ankle joint, knee joint and hip joint to work in unison so that the three joints work together as a shock absorber.
2. Side Plank x 30 seconds each side -Lie on a mat on your right side. Support your bodyweight with your knees and on your right elbow. Raise your body in a straight line so your body hovers over the mat. Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally. 
3. Burpees x 15 reps - Stand with your feet shoulder-width apart. Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position. Thrust your feet back in and then stand up. You can add a vertical jump at the end as well.
4. Triceps Dips x 20 - 30 reps (use a chair or bench for this exercise)

Cool Down (5 Minutes) - Full body stretching.
 
There you go. Try to time yourself and then repeat it down the road to see how well you do in comparison.


Once you do it, let me know how it goes. I appreciate your input!!