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!

Summary: Beach Battle Fitlorenzo Games

This past August 25th, 2012 FITLORENZO TRAINING CENTER hosted it's first Beach Battle competition at Coquina Beach, Bradenton FL.

Our performance game day was just awesome. We had a great time. Everyone enjoyed the friendly fitness competition events, the opportunity to socialize outside of the gym and the food some of our clients kindly brought for all to eat.

We had 4 main events:


Tug-A War - Was won by team Jonathan, Dana, Michelle, Mark & Christina

Wheel of Barrow - Was won by team Jonathan & Dana


Relay Race:- Which consisted of 5 teams of 3 running, squatting, doing frog jumps and lunging with 20lbs of sandbags. Team Jon, Rob & Faith won the race in a last second close call.

The Ultimate Fitness Challenge obstacle course was won by Dana Pruit. 2nd place: Brian. 3rd Place: Christina Flinn

Very proud of Dana, who a little over 3 months ago started training with us at Fitlorenzo and almost missed the event, ended up winning 3 of the 4 challenges. Great job! Just amazing! She took home almost $400 in prizes.

I'm proud for everyone who took time and either participated, cheered, supported us, brought some goodies, food (Michelle those blue crabs where just awesome), and just had a nice fun day at the beach.

We couldn't have pulled it off without many of you guys. First of all to the beautiful Elizabeth who put plenty of hours planning, buying and getting stuff together. Rosie, Tracy & Keith Fergurson, Jen & Scott Kellman, Pablo, Richard & Stephanie Luker thank you for getting up early and helping out with the set up.

Michelle & Mark Thorpe thank you for bringing the delicious food you guys prepared and injecting a lot of energy into the event. We didn't get a chance to Kayak because at the end we where all beat up and the weather was starting to pick up, but we will arrange next time to take a group kayaking with Shan-T Native Kayak Tours.

Thanks to Nicole Deitrick from North River Body Therapies for not only donating some of the prizes but also supporting us on beach day with her family. You & Brian did great in that obstacle course (though I had to eat all the sand he through in my face... LOL).

Also grateful for the help of Michelle, Mark, Ashley, Lisa, Jon, Nicole, Brian, Rosie, Maria, Elizabeth & Diana with clean up and wrap up.

For more pictures and videos make sure to check us out on Facebook.com/fitlorenzo

Putting all of this together took a lot of time, effort and energy, but you guys are well worth it. My only regret is that we haven't done it sooner.

Thank you from the heart, for always supporting and trusting our training programs.

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!

Tips To Staying Hydrated

I found this article from last year on training under heat conditions. So after making a few modifications and adding extra tips I'm re-posting for you benefit.

Staying hydrated is always a challenge during the Summer months and especially with the heat waves that come with the season. Doing so can not only help you maintain or even increase your performance, but it can also lead to weight loss when that is goal.


On the contrary lack of hydration will lead to heat related illness such as heat exhaustion, heat stroke, cramps, dizziness, vomiting, and it can also hinder your performance when exercising or playing sports.

But don't be scared, training in the heat actually has it's benefits regardless if your are training for a specific sport, just running or going to boot camp type training.

First of all you burn more calories, just because of the heat and because it also pushes the body to work harder, it can elevate your heart rate increasing circulation around your muscles. Sweating is also a good way to get rid of cellulite, fat and toxins from the body.

If you are not used to training when its hot, start slow and be moderate with the type of activity. Like I tell all of my new training clients, test yourself first and lets see how much the body can endure before we jump into rigorous exercising.

Follow these tips to keep yourself hydrated: 

• Staying hydrated all day (especially before, during and after exercise) is a must.Drink plenty of water during the day: aim for a gallon.
• Eat foods that are considered water-filled such as cucumbers, celery, watermelon and cantaloup among a few.
  
• Bananas and especially coconut water provide plenty of potassium and electrolytes, like sodium to help replenish and hydrate your body especially before or after working out
• Drinking sports drinks like Gatorade G2 or Propel before and during workouts will help keep you hydrated and provide the fuel you need to go at it. Personally this is the only time I recommend you drink such drinks, since many are loaded with carbohydrates that lead to sugar spikes which can affect your weight goals.
• Training close to sunrise or sunset is also a good idea to acclimate yourself to the warm weather. 
• Training with a partner helps in many ways - first they can pay attention to you and vice-versa. Second it's creates a more positive environment because you know you are not alone and you can kind of motivate each other to keep going just one more rep or a few extra seconds. 
• Always have a towel.
• And wear proper attire for exercising outdoors or if its indoors something that will help you stay cool.
• Wear sunscreen and shades if needed. 

However, if you are a person who has high blood pressure or you have some other medical condition in which excessive heat can cause you harm, try to stay indoors. Notice that you can still exercise at your own pace, but to keep it safe stay indoors; or if you are the type of person who loves to run and exercise outdoors and still plan to do so just make sure you choose a time of the day when its a bit much cooler. Perhaps training early in the mornings or later in the evening.

In any case you must stay hydrated at all times. The goal is to avoid a heat illness.

Whatever you do keep exercising your body and mind!

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

Cardio For Fat Loss

The last few days I've had many people come up to me and ask about the different types of cardio. Especially what type of cardio works best for fat loss.

I know there can be a lot of confusion with so much conflicting theories and info thrown out there. Some say do cardio on an empty stomach, others say very early in the morning, before or after your workouts or on non-training days, etc. Some say they'll just walk there way thin and others suggest you must do endless hours of cardio; very conflicting with folks who pray on interval training (say do cardio for just 20 minutes or so).

My take is that you must first look at your overall goals and physical limitations and/or circumstances.  For example, do you want to burn fat? or Do you want to run a 10K?

Listen the equation is very simple: if you wish to burn fat, then you must burn calories. Cardiovascular activity is one way to do so. Weight training, cardio intervals and long hours of cardio will work towards that goal and help you accomplish this.

Think about it as if you are paying your mortgage; it doesn't matters if you are paying it in cash, check or electronically. In the end you paid your mortgage, that's what counts.

The difference when it comes to your cardio program is time and efficiency. You can either walk your way thin (which may require hours and hours of training and walking) or you can do a high intensive interval training workout (perhaps 20 -25 minutes) and get the same or better results.

I always say you should mix it up, just like your nutrition and weight training - you must with your cardio program in order to avoid plateaus and have better results.

This is an example of a Time Efficient Cardio Training Program it only takes 20 -30 minutes. Click here to see it. 

Another way as I enjoy doing (since I hate running) is through metabolic workouts. Which in essence means mixing up some sort of cardio exercises with weight training into one program, either as a circuit or bi-plexes and tri-plexes... This is the same concept I use to train some of my clients and that we do in my Strength & Conditioning Boot Camps. But I'll cover more on the metabolic training in other post so we stay on subject.

So all being said if you wish to run a 10K, half marathon or do a 3 day Breast Cancer walk... then you need to train for that and it will require much time invested into your cardio program.

Take in consideration also you age and physical limitations in order to avoid injuries down the road.

Alright so there it is. I hope this information clarifies some doubts and helps you train in a more focused way. As always give it your best!!

“Your present circumstances don’t determine where you can go; they merely determine where you start.” – Nido Qubein

- ed

THEY DON'T GET IT...

I just saw a "golf coach" working with a kid and it was horrible. Hey I'm not a golfer.. I'll give you that much. But I understand the sport, I study the mechanism required to excel and be better. I look at how the body moves and what muscles are required in order to execute proper form and technique, and then we apply that to training.

I won't be able to teach someone how to play golf.. I just might say 'hey swing the bat or stick and try to hit it far'... if putting 'you better look like Tiger Woods'.

Yet this guy was a joke and the poor kid doesn't knows the difference between whats right and and whats wrong.

Reminds me of yesterday. Someone in Facebook started a thread of how he was training a 17 yr old kid who plays football and had no idea what proper training was. My instant reply was that I've been there. I've trained a few teens who play different sports and have no idea what proper stretching is, what a dynamic warm up consist off, or even how to perform proper form and technique with proper exercises.

The sad part of it is that schools are packed with so called coaches who give these kids bodybuilding or power-lifting exercise programs without conducting a proper assessment nor addressing their weaknesses in order to make them better and reduce the risk of injury. In fact very few coaches actually teach these kids proper technique, even on basic exercises such as squats, deadlifts, bench press.. you name it.

THE DON'T GET IT!!!!

You should have seen the responses everyone gave in his post, most of them agreeing that the system has to better or we'll end up hurting these young athletes even before they get to college.

Most Strength & Conditioning programs are useless or just taken from a magazine and/or downloaded from the Internet with no relation to the junior athlete specific conditioning. They end up with a weak core, weak hip rotators, weak scapula, weak bodies and prone to injuries...

If schools, parents, and "coaches" don't care enough about a specific program then they are in the wrong business, and shouldn't be putting these kids through it. Yet it's not the kids fault, these people most likely shouldn't be coaching.

I feel I need to go on this rant...

The truth of the matter is that there are great kids with amazing potential on the rise. Parents, counselors, coaches and trainers we must keep improving to better serve those who put their health, performance and trust in us.