Getting back on track

It's Monday...

Getting back into full swing after a long weekend can be hard. If you are still carrying some of the weight or bloatness from the holiday eating frenzy; or lack of sleep from black Friday shopping and perhaps even today surfing the web for cyber Monday deals and having to deal with the work week... I understand.

But listen we've got only 36 days left in the year, and so it's time to get back into full action.

It's important you schedule a workout for today. There's no other way around it. Even if it's not your best performance ever, you need to get that workout in; in order to get yourself back on track.

Also make sure to start the day by eating better or doing a post-turkey weekend type detox. And by detox I don't mean drinking pills, laxatives nor anything weird.

Try this for Monday, Tuesday and Wednesday:

• Fast from the time you wake up till noon (assuming you wake up any time between 6 and 9) If not adjust the timing of your meal accordingly.
• From noon time till like 8pm or dinner time just eat meals that contain lean sources of protein (such as eggs, chicken breast, turkey, fish) with veggies/greens only
• After that don't eat anything else till the next day, following the above suggestion through Wednesday.

Fasting for a short period of time like this, will help you cut some calories, drop some water weight and allow you to get back on track into your routine.

If you are local and train at Fitlorenzo and you are participating in the 21 Day Fat Loss Challenge then just follow the plan. If you noticed the first few days use a similar concept.

Add this quick AB workout to your routine today:

3 Rounds of the following exercises
Mountain climbers x 40 reps (20 per side)
Wheel rollouts x 20 reps
Situps x 20 reps

“Life WILL knock you to the curb, but you can’t let it rob you of your NESS! Now, what’s ness? It’s your name plus ness.” – Dupree

Dedicated to your success!

ed

Proper etiquette and why I prefer Fitlorenzo Training Center

The other day I had a post on my Facebook page about proper etiquette and common sense in a gym setting. I was angered to see people, and by this I mean adults not conducting themselves in a proper manner.

Let me explain, I was traveling and staying at this hotel that had an okay fitness room, better than what most hotels have. As I'm training this idiot who is only checking out the girl running (and minding her own business) on the treadmill, walks right through in front of me when I was doing some burpees with dumbbells.. either he or I could've gotten hurt (and you know it would've been him... anyways).

The entire gym at 7am was empty!!! He could've walked anywhere in the gym, go around me, around the other machines, etc.The point is he decides to cut me off right when I was making my moves and he did it twice when I was using a different equipment while performing other exercises. He turns around and gives me this look as if.... I swear I wanted to smack him.

Many of my followers and friends on Facebook started sharing their take on this and how as a society whether we are at the gym, the salon, driving, the supermarket, at retail stores, at the bank, work.... anywhere we have lost proper behavior skills. It's like they don't care no more or have lost entirely the essence of common sense.

This is one thing I surely don't miss from the commercial gym setting. Don't get me wrong I miss my pals and a bit of the socializing and meeting new people... but I'm glad I'm not a part of it anymore.

Most gym goers don't clean after themselves, don't clean the equipment, leave stuff laying around, and throw garbage all over. I hate going into a public restroom and having naked guys walking around as if they are alone... I mean WTF? Bear in mind it happens on men's and women's restrooms.

Some of the comments on this topic on my Facebook page where: 

"It ties in with the spirit of entitlement that a lot of people have! It's extremely frustrating when people can't see beyond the end of their own noses!!"

Another said: "common sense is the sense less common...

And: "How do you think we who work in retail are treated on a daily basis!!! RUDE>>RUDE>>RUDE!!!! Everyday, yelling talking down to you as if you are ignorant, and for no reason, just because they are the customer. No manners or politeness. Sad"....

One guy said: "Ed it's time to drop the manners and kick some ass"...

As good as that may sound, I must say I'm extremelly happy in my new home - Fitlorenzo Training Center. It's not an open gym so I don't have tons of people all day long in and out treating the facility as nothing. We keep a clean environment and my clients are awesome when it comes to this. If anything is out of place a friendly reminder sufices. People come to this training center for one reason either in private or semi-private training they get down to business and getting in shape. It may sound simple but it's effective, it's what I do.

I realize not everyone is able to come to our training center (I wish - World domination here we come!!!) but if you are going to the gym or another training facility be mindful of the people around you, don't make a mess and clean the equipment after you're done using them. Not only is this having proper manners, but it is also a healthy measure as in a gym setting things can spread very fast.

Word of caution if you notice that guy or girl in corner with crazy eyes about to get it on and attack the weights.... get out of the way; don't talk to them, don't cross their path. They are there for a reason and it isn't you.

This month many people will hit the gym. Keep your manners and stay focused on the reason why you started in the first place.

If you are local to the Manatee County, Fl area I invite you to come in and check us out at Fitlorenzo Training Center, we are serious about incresing strength, performance and fat loss. 

Call today 941-729-5217 or e-mail info@fitlorenzo.com

Your 2012 Expectations...

New Years resolutions are tough! I mean anyone can make a resolution, which seems to be the norm every time January rolls in. But sticking to your resolutions requires a bigger commitment.

Every year millions of people around the world make for the most part the same resolutions: make more money, lose weight and something else like quit smoking. But in the end it seems that most people find it hard to stick to their resolutions and fail.

There are reasons why people fail at reaching their goals.

1. You set unrealistic goals... Losing 40 pounds in two weeks is unreal. When you set real expectations its not hope, rather a commitment to do something. For example when you start a new job and they tell you that you are expected at 8am to clock in, you are there at 8am. If not then you are fired; you can't blame the economy rather you didn't do your job. Same thing happens with your fitness goals, YOU ARE IN CONTROL OF THEM... When you set real expectations it becomes easier over the course of the days, weeks and months to stick with it and become more motivated as you progress and see good results.

2. Write down your goals. Fitness, financial, relationship, everything... it's like mapping out life for the next 12 months. Your goals are not unclear anymore. "I wanna lose weight"... is not a goal. "I will drop 10 pounds by the end of February"... Now that's a clear goal. Its a very healthy exercise, but it also helps keep you accountable as if you are writing a contract to yourself. Nothing more empowering than that to help you follow through.

3. Find the "WHY" factor. I ask all my clients "WHY" are you here? "WHY" are we doing this? Understanding "WHY" you are here, "WHY" you wish to accomplish so and so goals will help keep things in perspective especially when the time comes that you start feeling a bit out of it, start slacking or feel unmotivated. You are reminded of your WHY and suddenly you get back on track and won't need to wait till next year to make new resolutions.

4. You lack support. Having a group of people who understands and supports you is crucial towards achieving your goals. There are times when you just don't want to, we are tired, fatigued, life keeps beating you down... Your support group will lift you right up and won't let you quit. This could be your family, friends, coworker, fitness buddy, you name it.

At FITLORENZO training center we create a friendly atmosphere for training and staying on track. From friends, to workout partners to your coach, everyone works together in order to accomplish the goal. 

5. You lack a plan, and so you are unprepared. Sure you have an idea of what you may want but have no clue how to get it done. Few people just exercise to just exercise. Most people especially this time of year are in it for bigger reasons - it may be to improve health, overall fitness levels, to improve performance, have a body they can show off, feel better, confident, sexy, whatever.

But a solid plan that is in line with your goals the better the chances your will reach your goals faster.

Make your plan real and simple. For example:

Goal: Lose 15 pounds in 90 days.
Action Plan: 
Step 1: Stop drinking soda today.
Step 2: I will sleep at least 7 hours each night.
Step 3: Eat more fruits and veggies over the course of the next few weeks
Step 4: I will make sure to get 3 to 4 good workouts in every week.

Step 5: I am going to hire a personal trainer to help me get started on my goals and help me map out my plan for the year.

This is an example of how you can incorporate an action plan geared towards your goals. For every person it may look different and of course nobody is perfect, maybe you hit and miss on a few days. But by incorporating these guidelines into your lifestyle you will be eating and training much better, and thus you will improve the chances of reaching your goals and sticking to them. If you follow them I know you will be on your way to your best body in 2012!!!

At FITLORENZO we are all about helping you getting your best body in 2012! We have plenty of cool stuff about to happen in the course of the next few months. We are looking forward to having a great year and want you to be a part of it.

Call us TODAY 941-729-5217 and find out what FITLORENZO can do for you.

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!

New Year Fitness Resolution Part 2

2011 New Year's Fitness Resolution... seems like every time January comes along it becomes the best time of the year. People of all sorts start making resolutions, their attitude is up-lifted, and we start making promises as if January is that month where there is a special "reset" button one can press and magically you feel as if you can do anything and become everything you've always wanted to be.

Personally I have witness, that after a while most people lose enthusiasm and all of those resolutions seem to fade as time goes, and it then becomes the next year resolutions or something completely forgotten.

Why is it that we keep doing this to ourselves? Lasting changes take time, it won't happen overnight. To make real changes in our lives, one must take a good look in the mirror. And while we look at ourselves, we must try to look deeper, not only our physical aspect but who we really are and what we want out life. Are you happy with your current ways? Are you happy with you career choices? Are you in control of your life and have a good grip on your relationships (being romance, business, family, friends, YOURSELF, etc)?

Once you set these things in place you can then make a serious commitment for change and personal improvement. But if you have a bad attitude towards life and fitness you have already set yourself for disappointment. For example most people tend to use to many negative thinking as a way to justify things. Have you heard yourself say one of the following:

- I don't have time
- It cost too much
- I'm too busy
- I have kids
- Exercise is painful
- I have no clue what to do
- Exercise is boring
- I hate cardio
- I need to think about it
- I've tried many diets before and failed
- I lost the weight but gained it back

All of these negative ways of thinking can seriously kill your chances of achieving success. Honestly for how long do you think you can keep yourself within a certain fitness program, before you find ways to get out of it and quit?

There is no reason why you can't do this, anyone can; granted at a different pace.

Through my professional experience I've seen people with kids, sometimes with 2 jobs, family responsibilities, single, married, busy, with some knowledge of fitness and others with no clue whatsoever as to what to do. However there is a group that stick to their program and then there are others that don't. Some folks say, we'll it's easy for them; excuse me???? EASY??? I don't think so, the difference between the successful ones and those who quit always comes down to commitment. These folks don't refuse to eat unhealthy foods, and skip on dessert just because one day they woke up and suddenly quit... rather they have chosen to live! And some of their decisions don't come easy, they may look simple... but they are not easy.

I've said it before crappy food leads to crappy bodies. And a crappy lifestyle will lead to a crappy life, it's just that simple. Even when circumstances change that doesn't relieves you from your responsibility. If you make a promise to yourself you must keep it no matter what.

Don't get me wrong, there are days when the alarm goes off and you are hit with the dilemma should I hit snooze button or get up and do what I'm supposed to do (I've been there many times). The decision will be based on how strong your desire for excellence is. How strong your sense of commitment, and will power is. What is your vision , your goals and how bad you want it.

And to set an example think of many athletes. Bob Costas was quoted saying "champions don't become champions in the field - they are merely recognized there". Whatever you see on TV, the Olympics or another sports game its the result of time while in training mode. When I see someone perform at a high level I'm most impressed not at the end result, rather the journey with struggles, failures, sweat, pain, desire, passion and how discipline they must be to their work ethics and training program. They have developed the qualities that defines their character through hard work, caring for their bodies, eating well, and doing the small things right.

We do not need to be professional athletes to take care of our bodies, eat well, exercise regularly, rest enough, drink water and think positive.

All you need to do is believe in yourself. If you can dream it, you can achieve it. Like the Nike slogan says: just do it! Don't wait for tomorrow, or someday to get started. Don't wait for the perfect time neither cause it'll never come. As I'm writing this I got a text message from one of my training clients and she was so excited cause she was able to fit into a gown she hadn't for a while and since she started her journey to a better self, she's had to make four extra holes in her belt! Reading it I felt like WOW!! It reinforces the message in this article.

Today is the the day you should decide to make yourself better. So use your New Year Fitness resolutions, not as some words you'll toss at a party or brag about with your friends. Make it real and make it permanent.

Dedicated to your success and to a higher level of fitness!

New Year Fitness Resolutions Part 1

It’s that time of the year when it feels as if we must look back to reflect in what we’ve done this year an what we plan on doing next year. However, over the years, to often I’ve heard, “My new year resolution is to lose weight, be more active, run a 5K or a marathon, accomplish something with my life or just something in those lines”…

Looking back most time it seems I hear these resolutions from the same people over and over. So that tells me two things, either New Year resolutions do not work… or we are just big fat liars; we procrastinate, we don’t follow through or maybe our plan is to weak because its not followed by action.

Now please understand I know many people (of whom I’m extremely proud off) who have been following their resolutions from years past, and as the next year comes in they continue to follow through their plan… it’s a process.

But for the rest what could be the problem as to why many end December every year saying they will lose weight, get fit and become healthier and once January comes around almost always they either join a gym, hire a personal trainer, go online, read a book get all hyped up… but February comes around and the plan changes and they stop!!! What happened?

Well sometimes some people don’t know where to start; so they feel lost and quit.

If this is you then you must understand that every goal you set must be followed by action. I tell all of my clients to set goals. Even when they walk to right from the start I ask them, what is your goal? Sometimes they say to lose weight…. Well that is not specific; it has to be realistic and specific. However that alone will do not much good. YOU NEED TO TAKE ACTION.

Even if you don’t have all the knowledge of the world you can be more active. You can join a gym, recruit a buddy to run or walk with, hire a fitness expert to get you started and many more things that you can do. What you don’t want to do is nothing…

A Chinese proverb says: “Be not afraid of growing slowly, be afraid only of standing still”…

Listen you must move and get started in your fitness journey, and trust me once you do that, you quickly learn that you figure things out along the way. OG Mandino once wrote: “my dreams are worthless, my plans are dust, and my goals are impossible. All are of no value unless they are followed by action. I will act now!”

Do not wait and don’t put excuses either. At the end fitness is not that complicated. Everyone knows that some type of exercise is always better than just sitting on the couch, and it doesn’t takes a college degree to know that fruits and vegetables are better than a burger, fries and coke.

Do not be afraid of taking that first step, but do keep in mind that fitness is a process you must make part of your life and so you must incorporate healthy habits as you go. The important thing is that you take that first step to your journey… like a Chinese proverb says: “A journey of a thousand miles starts with a single step”…