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. 

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:

Introducing by popular demand:
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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!

Avoid negative thinking for optimal fitness

The difference between CAN and CANNOT are only three letters. But three letters that can mark the difference in a persons life direction.

How many times have you found yourself frustrated because "you feel" you can't do something?

How many times have you found yourself sabotaging your own efforts in whatever you may be doing in life just because you don't believe in yourself?

I'm not referring to the person who gets frustrated for, whatever reason may be, yet easily moves on and is able to maintain an optimistic outlook on things. I'm referring to the person who is overly critical of themselves. Nothing ever seems to be good enough. Everything is always viewed from a negative perspective.

Admittedly... at some point in our lives we've all been there or have experienced similar thoughts, even if just for a brief moment. So then, where do we draw the line? What makes it different for some people to take on a bad moment or bad day and move on while others stay in a state of agony, criticism, negativity and darkness?

Based on my life experiences and of those who surround me I can honestly say, at least in my opinion, that it boils down to a few things from: the way we've been brought up by our parents, work and school environment, siblings, social stereotypes, broken relationships, scars from the past, culture, eating disorders, depression, obsessive compulsions, etc. 

As a fitness trainer I see a huge connection between fitness, health, relationships, work, finances, family, sports and overall life. When you learn discipline and apply it to your fitness regimen that tends to rub off on to things in your life. Being fit gives you a sense of confidence, builds morale, makes you a better spouse, a more productive employee or a happier boss, makes you smile often and enjoy life in a better way.

I'm not saying life is perfect just because you make time to exercise. However you do develop a different perspective. Today for example a new training client of mine told me that she would feel proud of herself by sticking to a fitness program and achieving her goals of getting fit, toned, and increasing her overall performance. Her connection to starting an exercise program and life, is the fact that she already quit smoking, is dropping soda drinks and wants to become a role model for her daughter while enjoying life with her husband.

Can you think of a better outlook than that?

My point is that you either CAN or CANNOT.... but the choice is yours. Life doesn't has to be a constant struggle. And if you do find areas where you are most challenged, there are ways to make things easier or at the very least become optimistic.

The first thing you can do that will go a long way is to avoid negative thinking. Fight it as much and as bad as you can.

When it comes to exercise don't focus on things your body is not ready to do or may be impossible to do for many reasons. Focus on the things you can do and make sure you do them right. There are many people who are physically challenge and for them many exercise methods and styles of training are out of the question, however they find ways to overcome these obstacles in a constructive manner.

In my years of training I've seen many people with disadvantages, nursing an injury, beginners to exercise, very obese, etc. I would say however that a good majority of them have taken the challenge to better themselves and have done so in a positive way, finding and discovering what they really are made of.

Sadly the others have a tendency to complain, criticize, sabotage their efforts, become needy, always giving half the effort, draining themselves and those around them with negative talk, and ultimately most end up quitting.

If this is you STOP! Don't do this to yourself. Believe in your ability to change and be better.  Focus on the things you CAN control and not on things you can't. Don't compare yourself with other people, don't minimize your accomplishments, instead invest the energy on creating a positive environment and positive thinking.

 

Even if you feel life has dealt you a bad hand (I know s*** happens), it doesn't defines you and you don't need to feel sorry for the rest of your life. So change that and become more optimistic. Find the positive in different things that life may throw at you.

When it comes to exercise never quit and always do your best within your own circumstances.

Don't approach life with a defeated attitude or you'll miss the opportunity to reach your full potential. Use your mind the right way (POSITIVE THINKING) and you'll soon notice how better exercise, work, relationships and life in essence will be.