Interview with fat loss winner: John Rizzo

Last Thursday we announce the winners of our 4th annual 21 Day Fat Loss Challenge. As we pointed out, it was our best year ever doing this challenge.

Out of all the 50 contestants one stood apart from the crowd: John Rizzo, our 2012, 21 Day Fat Loss Challenge.

I was fortunate to sit down with John, ask him a few questions and get a few pictures of him (even though he seems camera shy)... just kidding!

Here is his story:


Me: John, what made you start coming to Fitlorenzo Training Center?
John: My wife Julie had been working out with you and I noticed changes in her. After being a sloth for 2 years and turning 41, I decided to get back in shape. It is a lot easier to perform my job as a firefighter when you are in shape.

Me: What type of challenges have you overcome before in your life or while trying to fit exercise into your daily lifestyle?
John: Challenges overcame before in life are running and completing 3 marathons including the Goofy challenge " a half one day and a full marathon the next".
While trying to fit exercise in well, It is easier to just sit there and do nothing, or sleep in instead of exercising but you do need to schedule it and make it a part of daily routine so it just feels natural. I actually look forward to the workouts now.

Me: What have you accomplished since you started training?
John: I have lost almost 20 lbs and 3% body fat. I can fit into my clothes and feel good about myself. Job is a lot easier now.

Me: What are your future goals?
John: Try to get down in weight more and it sounds crazy but maybe have some abs showing for a cruise in March. lol

Me: How do your friends and family react to your changes?
John: The fire service always busting stones whether you are overweight or trying to lose weight. Usually the first question is, Are you sick? Then they start asking how you doing it and want to know everything. So that is positive.
Family real supportive and just say that you are looking good. Have not seen brother since summer and will see him over Christmas holidays so that should be fun to see his reaction.

Me: Looking back, how do you feel now?
John: I feel great now from when I started, not as tired and have lot more energy and look forward to the workouts.

After Picture

John was kind enough to share some of his before and after pictures.

Before Picture

Once again congrats to John Rizzo for his dedication and commitment to exercising and better lifestyle.

If just like John and all other participants from our 21 Day Fat Challenge you wish to find out how YOU to can get in the best shape of your life and shed unwanted bodyfat... CALL OR E-MAIL us for more information.

2013 is just around the corner, let's start the year like champions!

21 Day Fat Loss Challenge Winners!

This year our 21 day Fat Loss challenge has been our best yet ever. Not only did we have a little over 50 people in it, but the results are amazing.

Let's start with first and second place...

1st Place Winner: John Rizzo.

John lost a staggering 17.2 lbs and 3% body fat loss with a drastic change of lean body mass of 6.22. This guy not only workout hard and intense but as his wife would say he was in the zone, followed our plan down to a T and the results show for it. Great job for your commitment, dedication and results. 

Next post I'll be interviewing John on his journey during the past 2 months, especially during the 21 day challenge.

2nd Place Winner: Jassier Paneque. 
 
Jassier lost 13.6 lbs and 2.6% body fat with a change of lean body mass of 4.38

Jassier is a quiet one (except for when Ken is around.. lol), but comes in and works hard every day.  Very proud of you and your excellent results. 


 Though this year, these guys ran away with the challenge they aren't the only one's who had great success. I would like to recognize and mention also:

Beth Meyer lost 10 pounds and 2% body fat
Jen Kellman lost 9.6 pounds and 2.7% body fat
Scott Kellman lost 6.6 pounds and 2.2% body fat
Joey Schumaker lost 9.4 pounds, 1.6% body fat
Lee Ross lost 6.2 pounds and 1.5% body fat
Barbarann Roberts lost 7.8 pounds and 1.8% body fat
Danielle Bentley lost 8 pounds, 2.2% body fat
Dale Lively lost 4.2 pounds and 1.5% body fat
Lisa Coleman lost 8 pounds
Cindie Wiggins lost 8.4 pounds
Stephanie Luker lost 10 pounds
Reyna Wright lost 10 pounds

Certainly outstanding performances, especially in just 21 days!!

On average our other contestants lost about 4 to 6 pounds and 1 to 1.5% body fat. 

Some pictures from the challenge:

 

I'm proud of everyone who participated with us in way or the other during this challenge. I also want to thank some of our business friends who have supported us throughout this year and contributed to our prizes and cool gifts for our clients:

North River Body Therapies
Pets Life Naturally
Shan-T Native Kayaks Tours
The Nail Nook

Many thanks to everyone once again. Looking forward to 2013 for more challenges, contest and even better training protocols to help not only our current clients but also our community to be more educated on proper exercise technique and lifestyle habits. 

Color Run Team Bonding

This past weekend we had a team with 13 of us, from Fitlorenzo Training Center, running at the St. Pete Color Run and we had a blast! In the crowd of more than 10 thousand people we bumped into other clients and friends who on that day took to the streets to get funky, to run for a cause and get splashed with colored powder..













Our team included people of all ages, and fitness levels and everyone had fun!

This race was bananas and I now understand why the call it the happiest and most fun 5K in the world.

Along the way we got splattered through several stations of colored powder that made our shirts (and face, legs, and everywhere in between) from white to a crazy mess.

I got dumped so much color on me, that I found it in places it shouldn't be. Someone from the water station even poured water all over me.

Once I got home I took a long, long bath and after one hour in the shower I still looked like blue man group. From what I heard from the others that day, I wasn't the only one finding color all over the place.

As many of you know, I hate running for distance. But this race is one that I will definitely mark on my calendar for next year.

Facts about gluten

Today I found myself training 4 clients in the morning, before lunch and then my workout, and then back to training clients.

In the process I realize all of these 4 clients had at least one thing in common: they are gluten intolerant.

One suffers from Celiac disease, one has Chrome disease and the other two, though not in chronic state, their bodies respond better to a gluten free diet; from weight loss to just feeling overall better.

Is gluten the root of all evil? Not quite. I personally eat foods that contain gluten and don't seem to be affected by them. Of course I do not abuse of these foods and I live a very active and healthy lifestyle. 

Yet with more and more people starting to look after their health and fitness, one thing that they’re starting to do is take note of what their eating each day and how the various foods that they consume influence how their body feels and functions.

It’s incredibly important that you do pay attention to the foods that you put into your diet because not only will these influence your body weight, but your health as well. One of those issues that is starting to be discussed more and more as people notice the symptoms associated with it is gluten intolerance.

While there are those who cannot tolerate gluten at all and are known as celiac’s (just like my clients from today), other people simply just don’t feel best when eating gluten rich foods.

So then, what is gluten intolerance?

Gluten is a particular type of protein that’s found in wheat and all wheat related foods that certain people struggle to digest properly.

When it’s not fully broken down by the body, that’s when it’ll start to cause symptoms to take place in your body. Some of those symptoms include:

Abdominal distention - Abdominal pain and cramping -·Constipation - Bloating - Depression, irritability, and anxiety- Fatigue - Joint pain - Among a few others

It’s important to note that everyone is different and we react differently to foods; the signs and symptoms do tend to vary from individual to individual so you don’t necessarily have to have them all present in order for a problem to be at play.  Also a few symptoms alone could mean something else is taking place in your body. Listen if you notice a few of these symptoms, get yourself checked out by your doctor. You may be gluten intolerant or you could also be struggling with other conditions.

If you find you suffer from stomach problems, gas or bloating you may want to consider your options and in case you are indeed gluten intolerant. If you want to self test (it's not rocket science) you could do so on your own. Start by cutting out all gluten rich foods from your diet.  This includes all wheat and related products such as flour, pastas, breads, cereals, and many snack foods. Read the labels of of other food sources as they may contain wheat. Do this for 14 to 21 days straight and see how you feel.

Focus on eating gluten free foods (now a days there are plenty to choose from). Your carbohydrate intake should be focused on the following foods: fruits and vegetables, brown rice, quinoa, and barley. 

I have clients who consume gluten rich foods and have no problems digesting these foods, others do. The one's that have made the switch tell me they sleep better, feel better, less bloated, have more energy and recover better from their workouts. 

Popular diets like Paleo, Zone and others are based around this concept. Again we are all different and will respond differently to food.

In the end you can't go wrong with this: eat more meat, chicken and fish. Add plenty of fruits and green vegetables. Drink plenty of water.

Monday Rant & Random Thoughts

Can't let the year go by without posting some random thoughts and a few rants along the way. Too many things going on between me, life, the things I see and hear from the folks who surround me and so.

These are in no particular order and is a healthy way for me to express ideas, twisted thoughts, my perspective on many things.

1. The 21 Day Fat Loss Challenge is in full effect. Looking forward to seeing some great results from many of the participants.

2. If you find yourself struggling through the holidays make sure to read this article on Getting Back On Track.

3. I hate being sick and I'm glad I'm over it. I'm done with the Nyquil, cough drops, anti-inflammatory and antibiotics. Tonsils seems to be the problem but surgery is not an option for me right now and if possible I will do what I must to avoid it. So then, I need to double up on my effort to keep myself healthy.

4. &$%^&##$@%@ My laptop overheated and died, my warranty is over and there is not much I can do. It would cost me about the same to get a new one.

5. Some people want the equivalent result of 55 years in 55 minutes. I understand why, but to be real that's never gonna happen. Hard work, dedication and consistency is the key to "progressive" results. Which bring me to this point:

  

6. Still mad? Many people complain about weight loss without realizing how far they've come. How much they have progressed. No matter how it is explained to them, they seem just not to understand or care. Maybe the scale didn't move a bit, yet you fit into a pair of jeans you couldn't one year ago... Do you get the picture? You have changed, you have dropped body fat and for that your are better, stronger and healthier.

7. Many people quit without realizing how close they where to reaching their goals. Listen everyone's path to success if different. But in the end the view is the same at the top. 

8. I can tell which person commits to effort, is consistent, heck I can easily tell their life habits just by looking at people - how they carry themselves, the things that occupy their conversations, they way they train, etc. 

9. Some people are just sell outs...

10. The Walking Dead is over till Feb 2013... 

11. I don't need a BMW or Mercedes car, I like my H3 just the way it is. What do I need to do to get one of the cars or earn $5,000 a month is beyond me. Even though I could make tons of money, pyramid selling has never been my interest nor do I want it to be. Honestly I don't wish to sell this to my clients. I hope you are successful in your way, I'll try my luck getting rich differently.

12. Every week a car or truck from my competitors drives by my facility (sometimes the same people), which is located in a low traffic, dead end street. I have no beef with no one in particular but it is very annoying to see you every week. If you are so interested in what we are doing, man up and effing stop one day and walk in. We got nothing to hide, but mind you if you are spending all this time concerned on what we are doing who is taking care of your clients? Please do us all a favor and be a better coach.

13. That last point makes me miss my good old training buddies, my coaching mentor and fellow trainers from back in the day. Maybe it's me but in 5 years I have come to the conclusion that this area (for the most part) is just full of meat-heads, idiots, lazy trainers, and people who don't know how to work together, improve the name of our industry, improve economy and most importantly improve our community. 

14. There are different styles of coaching and training modalities. But if you call yourself a "trainer" by profession make sure you know your shit. As a fitness person you are in a position to greatly impact the lives of those who surround you. Do what you say you are going to do, do it right, do more of it and do it with passion.

15. “One of the major keys to success is to keep moving forward on the journey, making the best of the detours and interruptions, turning adversity into advantage.”  

16. My LA Lakers team is miserably underachieving. They'll regret the coaching change and going with Phil. I'm still a fan and I don't quit on my team.

17. Stop comparing yourself or your food to what other people do or have. We are all different and will respond differently to certain foods. That being said if your attitude is always negative, that is what will dominate your thoughts and soon your body will follow. 

18. Why do parents continue to let their kids dictate what they eat? Who's the parent?

19. Everyone has their own demons to fight with. Sometimes you keep them under control and sometimes it seems like a losing battle. Whatever it is that you find yourself fighting through, keep the fight, never give in. There may be difficult days when you get up and don't like what you see, heck might not even stand to look or recognize the person in the mirror. You keep fighting, you dig deep, and crawl your way back up.

20. A great video to watch:

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

BLACK FRIDAY DEALS

IT'S OFFICIAL: FITLORENZO BLACK FRIDAY SPECIAL IS ON!

FITLORENZO will feature an "Extreme Black Friday" special discount on our personal training and bootcamp services.

It's the only time of the year we come up with these insane deals!!!

We feel blessed to be surrounded by people like you who put your trust and health in our training programs. We hope through the year you have found our content, products, services and tips useful and that they have help to impact your training and life.

For you guys we have come up with these Black Friday deals. These specials can only be recieved through this special website link, here in this blog. And these offers will only be available from November 21 at 12:00 am through November 24 at 11:59pm. After that the links will be taken down, no exceptions!

SORRY ALL DEALS EXPIRED SATURDAY NOVEMBER 24, 2012 AT 11:59PM

These training programs will not be available at this price at any other time!!! This is your chance to either get yourself started on a training program, give the gift of health and fitness to a friend, spouse, co-worker or to stock up for 2013. The idea is that you get to purchase at this incredible price NOW!!! and you we can start immediately or set yourself for a great 2013. 

Thank you again for your trust and support in our training programs. 

If you have any questions or concerns regarding these deals please contact us.

3 Questions...

Did you know?...

As we head towards the end of 2012, there are (as of today) 118 days left in our calendar. This is big. And let explain the significance of these next 118 days .

What you do in the next 118 days will determine not only how well you end this year, but also how successful you will be once Jan 2013 starts.

You know as I do... That every year on January there's a flood of people who join different gyms, exercise or diet programs, with the intention of looking good or improving their health. Because motivation is high they make plenty of New Year's resolutions, it is possible that you are one of those people... I know that I have used the start of a new year as motivating factor before as well.

The problem is that most people, tend to gain 5 - 10 pounds during the holidays on top of what you weigh right now. Come Jan 2013 they will try to knock it off and once they see it's not that easy most end up giving up. That's why they find themselves in the same spot every year in January, May and September.

Question #1 - will YOU be prepare to not let this happen to you?

Are you working on making yourself better and having everything in place NOW to look, feel and be your best? Or are you letting time pass by you? Most people like to sit around and wait for the perfect moment to jump right in.

FACT: the time to do it is RIGHT NOW! NOW is the time to dedicate to training, to cleaning up your diet, to get everything ready and in order in your life.

Question #2 - what can you do TODAY to get things in order?

The first thing that comes to mind is PLANNING. This is crucial to your success. You have to plan everything from your workouts, cardio sessions, meals for the day, etc. I know it can be overwhelming, but if you treat it with the same importance you do with your work schedule, kids and other important things in your life you will be successful.

For this to become a reality, you need to get a PASS:

- Plan (everything ahead of time) 

- Accountability (find a partner or coach) 

- Sacrifice (time from other things) 

- Support (going at it alone is difficult. Find or create a system at home, work or the gym... it works)

Question #3 - what is KEEPING you from you GOALS?

What is stopping you from taking that step? Is it because getting healthy seems to require monetary investment? You think you don't have time? Is it because you have tried in the past and it didn't work or you feel you got burned by someone? 

I really want to know, and if you allow me I would like to know what can I do to help you out. Reach out to me and let's talk.

Remember what you do in the next 118 days will position you towards the body you know you can achieve - leaner, stronger and better; astonishing yourself by the things you are capable of accomplishing... or if you do nothing get the same ol' same ol'...

Dedicated to your success!

Introducing by popular demand:
Fitlorenzo Training Center Punch Cards

Many have asked for it and here it is:
10 SESSION WORKOUT PUNCH CARD. 

For some folks getting in on a weekly/monthly basis workouts with us is sometimes difficult. Most of the time because of travel, vacations, business and other important reasons. This is your fix!

You still want results and train hard.

This is what Fitlorenzo Punch Card provides to you:

• A total of 10 Workout Sessions!!
• Training Sessions Never Expires!!
• You can use in combination of any of our Strength & Conditioning Boot Camp class or our Coming Soon: Kickboxing & Yoga
• Guidance, support and coaching from Fitlorenzo

To purchase the Punch Cards Click Below.

Don't wait! Get yours today!

March Madness Referral Contest

DON'T LOOSE MOMENTUM ON YOUR 2012 COMMITMENT 

TO BETTER HEALTH & FITNESS

Spring is just around the corner, so let's leave winter behind and set yourself up for some MARCH MADNESS baby!!

THE DEAL: 

During March 1, 2012 to March 31, 2012 simply refer 3 of your friends, colleagues and/or family member. For EVERY 3 that you refer you will receive a $20 training credit; which can be used for boot camp or personal training.

If at least one person signs up for ANY of my training packages (personal training, boot camp or youth sports conditioning). You will receive another $20 training credit. 

There is no limit to referrals so for every extra 3 referrals you send our way you will continue to get $20 training credit. For example: if you refer 6 people that's a $40 training credit towards any training package.  Imagine if you refer 9 or 12 people that would be $80 - $100 in training credit!!!! 

MARCH MADNESS INDEED!!!

THE CONTEST:

Refer the most during the month of March and you will receive the following 

(on top of the above credits):

- $150 Training credit to redeem as one full month of boot camp training or 3 personal training sessions

- 1 FITLORENZO training shirt

There is no obligation to participate. However I do ask that if possible you do refer people like yourself, serious about their health and fitness. 

Your trust and support in our training programs means the world to us; as it's been a contributing factor to our growth and success, while allowing us to help many different people in the process. 

FITLORENZO is on a mission to grow our business and reach more people. We need your help, and that is why we want to reward you for it!!!

Feel free to contact us at 941-729-5217 and/or write to us to info@fitlorenzo.com. Make sure the people you refer to us mention your name or if you prefer we reach out to them, just let us know.

Part 2: The Slowdown Syndrome: STRESS

The other day I wrote about what I call the "slowdown syndrome" and it's effect on fat loss and your overall fitness goals.

In the first article I mentioned about outside factors besides exercise and nutrition that can impact your progression in a negative way. I mentioned 3 of these: SLEEP - STRESS - GROUP ENVIRONMENT.

Today we will focus our post on STRESS. If you haven't read how lack of sleep can prevent you from losing weight, burning fat and making gains in the gym, read it here.

I guess the question is can stress make us fat? In my opinion stress alone doesn't makes you fat. But too much of it can force a response on your body that can lead to weight and fat gain. In essence because stress may lead to an increase appetite and hormonal changes which can then affect your blood sugar levels, energy levels, ultimately slowing down your metabolism, etc, etc.... Basically it snowballs out of control and leads you to gaining weight, fat and feeling crappy.

When stress levels are high you may find yourself lacking energy and craving all sorts of unhealthy foods, and/or just an increase appetite that leads you to eat everything in sight. I know of what too many people when stressed out tend to reach for chocolate, alcohol and many other foods... heck I'm even guilty of doing it.

But stress also disrupts your sleep pattern, of which how we learned in part one of this discussion can too lead to weight and fat gain.

Too much stress and your body releases excess cortisol (a stress hormone), which in turn makes you release and store more fat and breaks down your muscles as an energy source. I don't intend to make this a science discussion, so I won't bore you with all the lengthy terminology. However, you must understand that high levels of cortisol have been linked to low levels of testosterone which can be detrimental to your muscles, as it may lead to muscle breakdown, impaired immunity, vitamins, minerals and nutrient depletion, among other things.

Cortisol tends to promote visceral fat storage, A.K.A. your gut. So then not only does cortisol promotes fat storage around your belly, it increases your cravings and the overeating of many unhealthy foods, all while disrupting your sleep and killing your muscles. That leads to weight and fat gain.

The key then is to stay on top of it by feeding your body the proper foods day in and day out, improving your sleep and controlling your stress level. Easier said than done.

I won't go into nutrition on this post, and we already covered how to improve your sleep on our first part of this discussion.

HOW TO CONTROL STRESS?

Start by looking around you and the things that provoke your stress levels to go high. Is it your daily commute, your type of work or the environment at work, are you experiencing problems at home - be it in the relationship, financial or health related? Are your kids struggling at school? Do you have past deep emotional issues that you are dealing with?

Listen life is not a joke, our lives are all crammed up with pressures, obligations and crazy schedules. Sure for some its boils down to bad behavior and being irresponsible; but for many this is deep shit. We are constantly faced with our deepest fears, regrets, disappointments and many other things that brings us down and makes life extremely stressful.

I honestly believe that if you wish to control and reduce stress you must work on your state of mind. Just like physical exercise can help improve your mood, amp the endorphins, improve self esteem, confidence and give you that kick ass feeling; having the proper mindset can have the same effect.

Think about it? How do you feel when you are next to people who suck the life outta you with their negative ways? They bring you down, they make you feel bad and overeat.

Don't let this happen, make the decision to better yourself and stick to it. Get all the negative junk out of your life.

Create a home environment where it is pleasant to go to just "chill and relax". I'm not going Tai Chi on you but this stuff works, there's a connection between how you feel and the things you chose to surround yourself with.

Take time to organized your life, work, family.... 

Eliminate fear and doubts, rather focus on the positive things you can control and the things you can change for better.

Exercise!!! This is such as stress reliever. Its the place where you can toss weights around, kick, grunt, lift, push yourself and beat yourself (as weird as that sounds) but also to meditate in good things and to fight inner demons; it's a time when you connect with others who are just like you, but also a time where you can focus solely on you. Its a time and place where you can let your emotions out, all in a safe and control way that leads to a better body, a better mindset... a better you.

Finally I believe you must laugh more, learn to forgive, and always pray.

Don't let stress get the best of you.

Always be better.

In my next post I will talk about how your GROUP ENVIRONMENT can be a factor that either contributes to your overall fat loss goals or on the contrary one of the factors that leads to weight gain.

How To Avoid The Slowdown Syndrome

As of today, we are now about 14.5% into 2012. The question is are you 14.5% closer to your goals?

If you are kudos to you and keep working hard towards achieving excellence. If you are not, you still have time to get things headed in the right direction.

Sometimes what I've noticed that slows your progress, is that many people tend to skip on their workouts and take too many cheat meals sabotaging their own efforts.

Other times, however, even with the best intention and sticking 80 to 90% of the time to your plan, you still find it hard to see any progress made in your fitness quest.

The truth of the matter is that as much as being compliant with your training and nutrition program, there are many other factors that can impact how much you progress. Often time some of these are out of your hands and some you can actually manage with a few tweaks here and there.

Lets talk about at least 3 of these factors: SLEEP - STRESS - GROUP ENVIRONMENT

Today I will focus this post on SLEEP only (I'll cover the rest on the next couple of days one topic at the time).

SLEEP is essential for you to lose weight and maintain or grow your muscles. When you sleep, your body goes to work by helping you recover and rebuild muscle tissue. When you don't get enough sleep your immune system gets weak, you tend to gain weight and store fat and your overall performance, mood and energy is affected.

This occurs because your body has a hard time balancing hormones. Lack of sleep will affect how these interact.

Lack of sleep increases cortisol: when you don't sleep enough your body releases too much cortisol (a stress hormone) which in turn makes you release and store more fat and breaks down your muscles as an energy source.

Lack of sleep reduce testosterone: This in turn creates a significant drop in testosterone (men or women it doesn't matters) which leads to loss of muscle gain, strength and performance.

Lack of sleep reduces human growth hormone production, which mainly occurs when we sleep. An important natural occurring hormone for muscle repair and growth.

Lack of sleep affects insulin levels. It causes a demand for more insulin which leads to you gaining more fat and could lead to diabetes.

In short a drop of sleep hours below 6.5 to 7 hours a night leads to muscle loss, your metabolism slows down, and you will gain weight and store fat.

You should aim for at least 7 hours a night of proper sleep to insure your body gets what it needs for optimal performance.

If you have a hard time sleeping, consider the things that take place during the night that leads just before to bed time.

Avoid:
- as much stress as possible, especially within the hours prior to going to sleep.
- caffeine, at least 5 - 6 hours before bedtime can interrupt your sleep or keep you awake, robing you from precious sleep time
- alcohol can also interrupt your sleep, not to mention that in its self too much of it leads to muscle breakdown. Limit the amount you drink as much as possible. 
- if you have a sleeping partner, I can't recommend much that would be healthy in case they are the reason you are not getting proper sleep... So try to at least make sure your bed is comfy enough that will help induce your body to rest.

If you follow the above advice and get your Zzzzz in, you are off to saving your precious muscle, losing fat and feeling good. Of course like I mentioned above there are other factors you must consider in your quest for fat loss and muscle gain, outside of exercise and nutrition.

In my next post I will talk about how STRESS can affect your weight loss and muscle building goals.

Fitness journey - interview with Michelle

Michelle George story of success at boot camp. How shes managed to lose over 20 pounds and keep them off. 

Not only has she lost weight, shes stronger, fitter and good person to be around with. I'm proud of her for working hard and dedicating the time to making herself better. 

 Read below her story.

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

I started coming to Fitlorenzo for various reasons. I was trying to loose weight myself with a little success but not the kind of results I wanted to see. I was sick and tired of being sick and tired. I would watch my family play and I would sit on the side lines because I couldn't keep up or I was just tired. I had a friend that had joined and I watched her success. Her results encouraged me that I could do it.

2. How did you feel when you first started? How do you feel now?

I was very nervous when I first started. I wasn't sure I could do it. I was worried I'd be always be the last person, that I would pass out, get sick. I felt all the normal excuses we give ourselves not to try. Now, I know I can do anything I set my mind to. My body CAN do more than my mind says it can. I still have days where I just feel like I can't do it but I don't give up and I find out that I can do it. 

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

Since joining bootcamp I've lost over 20lbs or so. It wasn't always easy.There were times when I wanted to give up but we all go through phases. It's important to show up for a workout even when you don't "feel" like it. Some of the things I've accomplished aren't all physical. I have so much more confidence in myself. I actually like who I am and the person I'm transforming to be. When I take care of myself I can take better care of the ones I love. I use to be so tired I thought I don't have anytime left to workout. The crazy thing is..is when you workout you get more energy to do the things you need to do. When I first started bootcamp I couldn't do a full sit-up. Yesterday I was able to do one, not just one many of them!!!!

4. What are your future goals?

In the end I want to be a role model for my children. To teach them to be healthy. You can't teach something you don't live yourself. My final weight goal is around 140-145 lbs. Could I get to a lower weight probably but I think it's important to be realistic with your goals. For me that's a reachable goal that I can maintain. What's the point of getting somewhere and not being able to maintain it?

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

My family really has been my biggest support. My son says I was slowly shrinking but now after this three week challenge I am rapidly shrinking. My husband has always said I was a beautiful woman but now he's got a twinkle in his eye that I hadn't seen in a long time. My dad said to me that he was proud of me. I don't care how old you are there's nothing like your dad saying that to you. I have friends that have been very supportive and encouraging and I have others that haven't really said anything at all. Like I'm not changing at all. I don't know why that is but you can't let your journey be based on what others say or don't say.

6. Looking back how do you feel now?

Looking back I can say I've come a long way. Could I be farther along than I am, yes.I haven't always been 100% committed. I've tried eating right and not working out. I've tried working out and eating what I want. Neither of them worked for any long period of time. I might have seen minor results but I can say when your diet and exercise come into alignment then amazing things happen. Look what I did in just three weeks 9.2 pounds 1.9% body fat 4.5 inches.

"I really have to thank Ed for his support and guidance without it who knows where I would be. Sure bootcamp is an investment. But the results are worth it all. I've been a member of a gym for years I gained 20+ pounds in those years. There was no personal attention unless I paid extra. With Fitlorenzo I am in a group class but I feel that one on one personal attention. Ed really cares about each one of his clients. I am not just another number in his class. He is invested in each one of us. He goes the extra mile".

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

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.

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.