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.

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!

What personal trainers don't need and sometimes do

It's absurd... but that is life... at some point we have haters.

A lot of people I know tend to make up their mind about you even before they have met you. Perhaps because of something they've heard or read about you directly or through a third party. Often times people who are acquainted with us may take something we say or do out of context... whatever it is, what I do know is that people become critical for many reasons.

In my opinion most of the time it happens because You Have What They Don't Have... Let's face it: people become haters because you have money, you look pretty, you are athletic, popular, successful, because you look and live a happy life, or because they've made an assumption about you as to being irresponsible or not trust worthy; and sometimes its just because you are an ass and you deserve it.

Maybe hate is too strong of a word, then again haters are haters... they try to criticize who you are and what you stand for.

Two clear realities: You can't please everyone and surely not all the time. Second you are not perfect and are bound to make mistakes from time to time.

Personally I live by that reality. This is why I don't get rattle up when people criticize me. There are critics of whom some are friends, clients and business minded people who are out to help you grow financially, mentally and physically and I for one, try to surround myself as much as possible with these type of people. On the hand we have critics who are plain haters and try to bash your rep just because.

To be honest I don't spend too much time thinking on this, yet I find it amusing at times... and there's a reason why I'm addressing it today in my post.

It's sad when fitness professionals trying to pull a marketing stunt turn to bashing others. The length of things I've seen them try and the things some of my clients tell me they've done is ridiculous. Around my location there are a few gyms and personal trainers trying to make it just like any other business. But in this profession I'm surprised (at least with the majority surrounding me), that as professionals they choose not to reach out, to network, and perhaps work together, learning from one another and helping each business.

Just like the medical and legal field no two trainers are alike. And for the most part we have different specialization. The problem with a few I've noticed is that they don't specialized and instead try to be everything to everyone... That's not possible and instead of helping the folks who reach out to us we are hurting their bodies and making them dumb in the process.

I've heard some crazy stories about boot camps, crossfit, nutritionist, yoga, gyms running themselves out of business and personal trainers doing crazy and dangerous workouts with their clients just because it looks cool and they want to impress their clientele.

My take is very simple if there is a problem, almost always it's not the training concept or the style, rather it comes down to bad coaching.... hence the trainer who is training you. Listen I've gone on Youtube and seen some ridiculous training videos, then again it takes me 30 seconds of watching real pros do it the right way to figure out that most videos online don't do justice to proper training modalities.

As a professional I don't need to go out and bash what others are doing. That's not what I'm all about. I find my time better spent learning more and concentrating on program design for me and my clients. I enjoy learning from other professionals in this industry as a ways for me to excel professionally. That is why I every year I make sure I invest in seminars, workshops, continuing educational courses, and I subscribe myself to some newsletters and podcast among other things. My regret is that I don't get to do it more often. Those training concepts, techniques and business resources I learn I incorporate them into my style of training and pass it on to my clients and fellow trainers.

What I don't do is get caught up talking about what others are doing. I prefer to concentrate my attention on my business and my clients who need my coaching.

As for having haters, I take it as a sign that I've been noticed, that I'm on target and that I have a solid following who think I'm doing a great job training them.

As a trainer I believe us as professionals we need to:

• improve our training resources
• learn from other professionals and continue that growth
• communicate better - especially with our clients and people who often reach out to us
• don't be afraid of other trainers especially if they are mentoring you. Your clients like you already and if you focus on them while doing a great job, nothing will distract them from following you.
• understand that not every client is meant to be by your side forever. We train them, we educate them and we let them go.
• don't be a hater of other trainers. Focus on yourself... focus on being better than yesterday and inspire your clients to do the same
• lastly: STEP UP AND MAKE A DIFFERENCE FOR YOUR CLIENTS

To my fellow readers and clients, the fact that you are still reading this.... means you take your fitness performance seriously.This is my advice:

• make smart decisions choosing your training program
• communicate better with your coach, don't hold back and let them help you be better. If you'd seek their advice don't think your smarter... if you actually are, then you're in the wrong place
• understand your limitations
• the above being said: STEP UP AND MAKE A DIFFERENCE YOURSELF

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.

Gasparilla 5K Experience

It happened this past weekend. Saturday March 3, 2012. Everything was in place for the first time for team FITLORENZO to run at the Gasparilla Distance Classic 5K race and we did.

It is surprising that in my case to this point I have played competitive basketball, baseball, track and field, and some other sports. However I have never ran in an official distance race. Of course those who know me well enough know by now that I don't really like running for distances more than 1.25 miles.

Don't get me wrong, I have ran 3 to 5 miles many times (though I really hated it), but never officially 3.1 miles in a competition race like the one we participated in last Saturday for the Gasparilla 5K.

As team FITLORENZO we had a blast. We had fun, joked around, ate some good food and chilled during the mid morning to early afternoon. I was very proud especially of Tracy who's never ran neither in a race, and was so nervous, but finished well and her husband (a firefighter even saved a life so to say). Lisa despite her aching back ran it and did good to.

I'm moved by Jen Kellman leadership during the event, and prior during training, leading practice runs and keeping us on board with our documents, registration and overall race preparations.

However, when it comes to me individually my performance sucked. My best time running so far has been 20:38 or so. Which is very good considering I don't run that much.

But on race day things didn't go according to plan. My goal was to finish this race in a record time for me of under 20 minutes. That would mean that in order for me to finish in that time I would have to run every mile in about 6:20 minutes or so.

I started out my first mile at 6:21.. So I was like YEAH!!! I got this BABY! But then I got greedy and thought I could further improve that time in the following 2.1 miles.

So I followed the crowd that started running through the median, trying to avoid some of the people in the way. Big mistake cause first of all it was like trail running and I wasn't ready for it, second when I realized I was hurting my time came off the median I bumped into someone and landed badly in my right knee which was already recovering from an injury. I had my headphones on, so I didn't hear all the !@$!@%!%!56$#&* I screamed out loud from the pain I experienced, very likely those around me did.

I knew I was down, but not out... never out! After that I tried running but I had to unfortunately run/walk the rest of the way. On top of that for some reason I drank like 2 full cups of water (everyone knows you can't gulp down that much while your running cause it will have a bad effect and it did). Then I underestimated the heat. The day started out nice, breezy and cool; but it quickly went to over 80 with a heat index close to 90.

I didn't think of all these things and kept committing mistake after mistake. I ended up way over my desire goal and way above my regular time.

I can't deny I'm disappointed with my overall performance. As an athlete this is something that stays with you for a while and hurts your pride.

I've dealt with injuries before and this one though painful at the moment was more of a scare than something very serious. I'll proceed with caution these next several days getting back into my training program and trying to avoid anything that would aggravate me even more.

This experience made me reflect on my clients. Many of whom have some minor injuries and/or physical limitations, yet they still show up every day and do their best. It is not an easy task but they endure and as a result they are getting better as time goes by. I always put myself in my client shoes and try to understand to the best of my ability their circumstances, but this particular experience as an athlete and being so competitive I could understand the frustration that goes through my clients mind.

That being said there is nothing wrong with having to modify a particular exercise or your training program to meet your current needs. Especially if the purpose is to help you get better, more mobile, stronger and ready for the next stage. Sure there is something to be said about training hard, and training intensity, but it has to be done in a SMART way.

From my experience it is more of a mindset thing than physical. Once you overcome that obstacle, you will find yourself getting leaner, stronger and better.

As for me, I'll admit I'm still disappointed with my overall performance. I now have a chip on my shoulder and I'll need to run again to get over this. I know I'll have another chance in the next several weeks, so I'm cool.

Today it is my pride that hurts more than my knee. 

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.

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

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

"Nobody who ever gave his best ever regretted it"

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

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

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

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

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

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

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

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

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

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

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

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

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

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

My two cents to wrap this up:

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

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

Busy people fitness tips

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

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

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

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

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

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

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

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

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

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

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

Whatever works just do it, no excuses!

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

FIT NOT FAT HOLIDAY FAT LOSS CHALLENGE!!!

Beat the holiday weight gain! Stay on track and look your best this holiday season!

With the holidays just around the corner you know what that means - parties, gatherings, food, drinks, and time off. This is the time of the year when most people "just let go of themselves" and as a results the typical person gains 5 - 10 pounds of fat!!!

Don't let this be you! Don't become a statistic!

Call today to get setup on your fat loss goals!! 941-729-5217

Why not instead of gaining 5 - 10 pounds.... 

YOU LOOSE 5 - 10 POUNDS!!!

DO YOU WANT TO BE STRONGER, LEANER & SEXIER?

Then the 25 Days Look Hot - Drop The Fat Challenge is exactly what you need!!!

This is why you need the challenge:

• You will loose 5 - 10 pounds of fat. Don't start 2012 with that weight on you.
• You will look and feel better. 
• You will be stronger, leaner and sexier!!!
• You will gain new confidence to make you unstoppable in 2012!!!
• You can win many prizes!!!

CHALLENGE STARTS NOVEMBER 26 AND ENDS ON DECEMBER 20, 2011

In order to make that possible I'm going to equip you with tools and resources to make it happen like never before. I'm taking all of your excuses out of the equation.

This is what I will provide to you as part of the 25 Day Look Hot - Drop The Fat Challenge:

• Over 12 Workouts Performed in 4 Weeks of Intense Boot Camp Training at Fitlorenzo Training Center
• 4 Extra Saturday Boot Camp workouts Nov 26, Dec 3, 10 and 17
• 3 Day Detox Plan to cleanse your body in a natural way with no pills, no drugs, nor shots.
• 25 Days of a meal plan for you to follow - no guess work required!!
• Print and Go Grocery shopping list!
• Healthy recipes and other nutritional tips.
• Extra Workouts to follow at home on off days! That way we'll insure you are doing your best!!
• Holiday Survival Guide e-book!

The chance to win:

First Prize (Valued at over $350.00!!):

·8 weeks of Strength & Conditioning Boot Camp access

·$100.00 Prize Money you can use for your holiday shopping! 

·FITLORENZO t-shirt!

 

Second Prize (Valued at over $180.00!!):

·3 one-on-one personal training sessions with me!!

·A Body Spray Tan service provided by The Nail Nook so you can show off the new you!

 Program Starts Saturday November 26 and ends on December 20, 2011! So hurry and reserve your spot as space is limited.

Program cost is only $129.00 

It's easy to enter the program. Just send us an e-mail to info@fitlorenzo.com or call 941-729-5217 to get started. 

All training will be held at Fitlorenzo Training Center. 

Boot Camp hours for the challenge are:

Monday - Wednesday - Friday at 6am

Tuesday - Thursday at 6am Coed Group

Monday- Wednesday-Friday at 9:30am

Monday - Wednesday - Friday at 5:30pm

Saturday's at 8:30am Coed Group

*Before November 26 start day, you will need to come in for us to take your measurements, weight and body fat percentage. 
Instructions will also be given to you in person and by e-mail. 


Don't Wait!! Get Started Today!!

TRX® Client Exercise Workshop

TRX® Suspension Training Workshop

What: This is a Fitlorenzo client exclusive exercise workshop. You will learn how to use the TRX® and some of it's exercises. Especially in the ways we'll be incorporating some of these in our Boot Camps and Personal Training sessions.

It's a Free event for Fitlorenzo clients only, no guest allowed that day during the workshop time.  We have limited spots so you must R.S.V.P.

When: Saturday November 19, 2011

Where: Fitlorenzo Training Center

Time: 9:30am to 11am

Sign Up Today!!

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