It’s time to take the BIGGEST step in your weight loss journey!
So how hard was it to be brutally honest with yourself with last week’s homework?
I hope you were able to do it and not be judgmental or have any negative thoughts about your answers.
But you know what...
...if you did
and then were mentally aware of the negative thoughts, then good for you!!!
Remember step 1 in this journey?
Now that you have worked on simple mindfulness...
...noticing and naming when you are engaging in negative self-talk...
Then it's time to get honest WITH YOURSELF!
For many of us, this can be more difficult, because this requires looking at "our stuff" or “our baggage” as some would say.
It requires we have an open and honest discussion about our insecurities with ourselves. Thus get ready for your biggest step yet!
How do you begin this step?
Well we started it last week when you answered those 9 questions.
Now it is time to dig deeper and deal with your insecurities.
So, first I want you to think about the time(s) you are most insecure or embarrassed.
Name those situations and write them down.
These are embarrassing and scary to think about I know...
...but if you don’t start dealing with them head on you will never make the necessary changes you need to make in order to let them go and live a healthier lifestyle.
You need to feel ok to start naming your insecurities, out loud.
You need permission to investigate your own insecurities freely and STOP DEFENDING THEM.
What do I mean by that?
Let’s say for example, you are walking on the beach with your significant other when he/she compliments another person in passing...
...and then after the exchange, turns to you and says, "Wow, so-and-so is really beautiful/handsome.”
Do you immediately clam up, get angry and give him/her the cold shoulder?
If your significant other asked you what was wrong would you reply “NOTHING!”
Then he/she asks if you are jealous and your immediate answer is “OF COURSE NOT!"
Well in this case you are feeling very insecure and are defending it by pretending it's not happening. This is called DENIAL.
So here's your final homework assignment!
Write down at least 3 scenarios where you remember feeling insecure or upset or threatened or disappointed.
Once you are done with this step I then want you to review those scenarios and ask yourself this:
What was it ABOUT ME that made me feel that way?
By being able to NAME the insecurity--call it out--we are able to begin to DIFFUSE it.
This is such a powerful exercise in moving THROUGH struggle, rather than running away from it, which is what many people do their entire lives.
So call out your own BS.
Review your scenarios, dissect them as if you were an objective stranger watching the scene unfold.
I want you to take a step back and look at the scenarios you listed as if you were helping a friend and ask theses hard questions:
That maybe they just happened to create the perfect opportunity for me that I have been waiting for...
...the chance to feel not worthy.
That maybe I CHOOSE to feel that way?
These are hard questions I know...how do they sit with you?
Are you defending your answers right now? :)
Good luck with this assignment.
It’s the dirty work we try to avoid but it needs to be done if you want to deal with your insecurities...
...instead of always falling back on bad habits when dealing with your negative feelings.
Like eating that pint of Ben and Jerry's.
I know this is hard stuff to do but remember to be honest and patient with yourself.
These were called STEPS in your weight loss journey for a reason.
Sometimes we go up those steps and sometimes we get tripped up or tired and have to take a step back.
This is ok!
This is a process and as long as you keep working at it you will get better at it.
Another important part of this process will be to surround yourself with supportive people.
You need to be able to reach out for help and have someone keep you in check.
So when you are having a bad day you have someone to help make sure you work on yourself and not just fall back on the poor eating habits that put the extra weight on in the first place.
If you don’t have someone like that or need additional support please contact myself at...
Whether you are a member or not, let us help you thru this difficult process.
Breakfast is arguably the most important meal of
the day. Not only does this first meal break the fast that your body has been
in overnight, it is your first opportunity to influence how the rest of your
eating for the day will go. If you choose to eat a sugar-fueled breakfast then
chances are high that you’ll continue to make poor food choices for the rest of
These Ham and Chive Egg Muffins are the perfect blend of protein, fiber and flavor to start your day off right. Make a big batch on the weekend to provide days of on-the-go breakfasts for your busy workweek. Enjoy!
Here’s what you need...
Do you ever come across advertisements or hear some story that sounds too crazy to be true?
And you think to yourself, “yeah right” and carry on with your daily routines? That almost happened to my husband and I.
Why should you care? Because we've discovered a medical device that will change your life for the better.
Here is a quick background to our story...
I have been an avid fitness enthusiast my entire life. A little over 5 years ago I was fortunate enough to become a certified fitness trainer. Now I help people lead healthier, stronger lives and just feel better on daily basis. I love learning, reading and keeping up to date on what truly works and helps people with their fitness.
My husband, Jason, has been in the fitness industry for over 20 years. He graduated college with a degree in exercise science. Since then he has held many titles including fitness trainer, club manager and now club owner. He also loves being in the business of helping people improve the quality of their lives.
Since Jason is a club owner, many people contact him trying to sell some new Fitness gimmick or product promising it is the “new best thing!” We are always trying to help people so we don’t fall for all the quick fixes and gimmicks. We know what will help people improve the quality of their lives.
So back to the beginning....
A fellow fitness pioneer contacted Jason about a medical device that helps increase your blood flow by 29%. When we heard about this device and how it helps people we almost thought, “Yeah right here is another gimmick!”
It almost seemed too good to be true.
But we were intrigued so Jason did a ton of research on it. He liked what he found and so purchased one for our members at EFC.
The rest is history!
We are seeing some amazing things happen for people now. I had to share this story because everyone needs to know about this device. By now I hope you’re asking..
“What does this device even do?” and “Why is it so important for my well-being?”
To start, this device is called the BEMER.
stands for Bio-Electro Magnetic Energy Regulation
We call it " The Blood Flow Device ".
February is the month when we gift chocolate to
our sweethearts. And while the sentiment is sweet, do you really want to give
your honey a candy present that’s made with refined sugar that will stimulate
weight gain and an energy crash?
Today I have a better idea for you!
It’s quite possible to create chocolate treats at home using unsweetened chocolate and a touch of wholesome sweeteners, to create an enjoyable treat that you can really feel good and giving and eating. This amazing recipe for Chocolate Drizzled Strawberries does not contain any refined sugar! Feel free to sweeten your chocolate to taste with liquid stevia until your desired sweetness level is achieved. Give it a try and see how delicious this wholesome chocolate treat is! Enjoy!
Here’s what you need...
During Christmas break I was spending some time scanning thru Facebook...
I was overcome with all the posts about how everyone was glad 2016 was ending.
This got me to think about how 2016 was for me.
But instead of focusing on any negative stuff...
...I wanted to do the opposite.
I am in the business of helping people change their lives for the better.
So even though it is easy to get sucked into complaining about things, I only wanted to focus on the good stuff.
It was nice to remember good family times but I don’t want to get into that with you.
The reason being, I had discovered two life game changers to help my family and I live a healthier and fit life.
The worst part of this is that I never shared this information on a mass basis.
As I was reflecting on 2016 I knew it was time to hit the keyboard again and get this information out to everyone.
For now I am just going to reveal the first life changer that I discovered.
I will reveal the second in my next blog.
So, what changed my life?
When someone I trust, recommended I read the book
“ Your Body’s Many Cries for Water. You’re Not Sick; You’re Thirsty Don’t Treat Thirst with Medication ” by F. Batmanghelidj, M.D.
It’s a long title for a book, but it says it all.
Happy New Year Everyone!
I hope you had a wonderful holiday season. I know I did and I also know that I have slacked off a bit this past month on my nutrition, workouts and yes even the housework. :-)
So If you’re like me, now is the time to get
back to business and start 2017 off with a bang.
I know the holidays can be a hard time for everyone.
We are all extremely busy with extra parties, celebrations, shopping etc. so it's easy to let our fitness and eating habits go by the way side.
Or many of you may have a very difficult time emotionally due to the loss of loved ones or loved ones suffering during this time.
So, the lack of will to remain active has been lost or maybe you have turned to some not so healthy comfort foods. Therefore, I want to reach out to you now and help you get back on track.
With the New Year there is new hope and new excitement for a fresh start.
If you are ready to lose the extra weight that may have been sneaking up on you and finally keep it off ...
...then read on because I have the answer!
First, I want to warn you...
Marketers and advertisers love to play on our desire for a quick and easy fix so be on the lookout for the crazy ads that come out without fail this time of year guaranteeing things like…
...and now is a good time to reflect on the year before
It's time to take some inventory like:
There is a lot to think about and some of you may even be happy that the year is over.
So, with the new year there is new hope and new beginnings. Also, it is the time to promise yourself to do and be a better you.
Are you making a New Year’s resolution this year?
Last year I guessed that for those of you that are, 1/3 of you wanted to lose weight. Well guess what? I am making that prediction again because according to a survey done by GoBanking Rates this was once again the #3 resolution in 2016. The #1 resolution was to enjoy life to the fullest and #2 was to live a healthier lifestyle (which was nice to see).
Unfortunately, the #1 resolution that will most likely be broken was still the same. And that is to lose weight and get fit with eating healthier rounding out at #4 according to Time magazine.
I was disheartened to see this once again.
When you really think about them they are so important!
We need to be healthy and fit to live a fulfilling and good life...
A lot of people would like to blame it on being lazy or a lack of self-discipline but I am here to tell you that is not it.
I truly want to help everyone make a change for the better in their lives so I am going to give you the #1 exercise that is guaranteed to get you the results you have always wanted and keep them!
I also have the #1 proven weight loss system for you but you will have to wait for my next blog for that secret!
So, here it is...
...find an activity you enjoy doing and DO IT!
Then, do it again and again. Make it a part of your daily or weekly schedule. Put it in your calendar like you would for a doctor’s appointment so you must keep it.
Yes, it is that simple.
You don’t have to do some exercise routine you just hate or dread doing over and over. If you do this, over time I promise you, you are going to get bored and then stop. Not because you were lazy but because you hated doing it and got bored.
You can’t expect yourself to stick to something for a long time when you hate doing it.
You need to think of an activity that gets your whole body moving and have FUN while doing it.
If it has been a long time since you exercised, then think back to something you used to enjoy doing and start doing it.
If you are currently exercising but just haven’t reached your goal yet, then it is time to shake things up and try something new.
I’ll admit that I am blessed with the fact that I have loved to exercise my entire life.
I grew up watching my mother taking aerobic classes...
...remember Richard Simmons and Jane Fonda?
...and it just stuck with me as something I had fun doing.
But, I get bored doing the same stuff over and over. So, what do I do?
Try something different that I haven’t done before.
Now I am excited about working out and my body reaps the benefits of being challenged in a new way.
So, what are some new things you can try?
Here are some ideas to get you started:
You get the picture, there is an endless list of things to pick from. Just get up and move!
This is so important!
You need to have fun and even be willing to accept help if you need it to get back on track or want to try something new.
If you want to try something new at the gym...
...ask for help, it’s ok!
You can’t expect to know how to do everything so ask a fitness coach for help.
Now you have someone who can guide you through the process and help keep you accountable.
Or maybe get a group of friends together to try a new group class or start a running/walking club.
I wish you all the best in your New Year’s resolution pursuits.
This is the year that it will stick because now you know the secret to success.
Have fun and start adding your fun activity to your appointment calendar. You need to make a point of making this activity a priority. Lastly, please accept help! That's why we are here...
You can contact me here at Everybodys Fitness Center for either location at email@example.com or go to our website at http://www.efcfit.com/contact-staff where you can contact any staff member you want and ask any questions at all. Because remember….
“Nothing worth doing can be done alone.”
Remember to stay tuned for our next blog where you will learn the secret behind the #1 proven weight loss system...
Right now, I’m going to introduce you to a revolutionary
new medical device...
It's been in Europe for over 18 years but fairly new
to the US.
This machine improves blood flow by 29% in just 8 minute session.
It's proven to help people sleep
better and helps increase energy levels.
Boy we all need that right?
So you’re probably wondering, who is this guy and why should I care what he has to say.
Well, my name is Jason Cook and I’ve been in the fitness industry for over 20 years.
Man time sure does fly by.
I can honestly say that after all this time I’m more passionate about helping others than ever before.
So, four years ago I got some disturbing news.
At the age of 39, I learned I was a diabetic.
Imagine the shock I was in…
I’m not overweight and have no family history of diabetes at all.
Plus, I exercise faithfully and have all my life.
Needless to say, I fell into quite a funk for a bit.
Then one day I decided to sit down and research the disease.
I’m competitive so I thought, I can beat this thing.
Or at least be proactive for my kids and future grandkids, right?
After endless research, I found things but nothing really worked.
So here’s the deal…
About 7 months ago I met with a friend of mine.
She’s a long time fitness industry consultant and always on the cutting edge.
She told me about this newly registered FDA level 1 device that increases blood flow by 29%.
Immediately I thought yah right! Here we go. Another magical device that claims to heal.
But I trust her so much that I kept listening with an open mind.
She explained how increased general blood flow enhances nutritional uptake and oxygen supply.
It aids in metabolic waste disposal.
It improves your cardiac function.
It supports physical fitness, recovery and mental acuity.
And even influences stress reduction and quality of sleep.
Pumpkin is easily the most anticipated flavor of
the season…and I’ve got you covered with this fun, fitness recipe for Pumpkin
Protein Bonbons! This is hands down the most delicious and guilt-free way to
get your pumpkin fix…
Make a batch of these high-protein treats and store them in the freezer for a delicious after-dinner treat.
Here’s what you need...
Just because you gave up white bread and sugar doesn't mean that you can't enjoy a delicious plate of French Toast! This recipe is made with sprouted grain bread(Ezekiel is the most popular!), eggs and protein-packed Greek yogurt. The whole family will love it. Servings: 5
Here's what you need...
This recipe for Cheese-Stuffed Lettuce Wrapped
Burgers gives you that burger taste and satisfaction that you love, without the
downside of the bun. To make this burger even tastier, and to really make you
forget about the bun, I placed a cube of fresh mozzarella cheese in the center
of each patty – making every bite a cheesy, ooey-gooey experience.
Here’s what you need...
Assemble the burgers with a large piece of lettuce, a slice of tomato and a spoonful of tender onions.
Alternatively I use Ezekiel English Muffins. Great protein, healthy carbs and awesome taste. Toast the muffins first. Then put the tomato, lettuce and onion on the burger and eat!
This was my version of the Burgers on Ezekiel. I opted for some low fat cheddar as opposed to the mozzarella inside.Nutritional Analysis:One lettuce burger equals: 310 calories, 11g fat, 8g carbohydrate, 2g fiber, and 44g protein.
This recipe for Turkey Meatballs with Pine Nuts
is great to make on the weekend, to fill your fridge with healthy snacking
options for the week. You could also make a batch of hard boiled eggs and slice
some cucumbers while the meatballs bake. These healthy snacks are all low in
carbs and sugar – the two things that your snacks should never contain. Taking
control of your snack foods is key to getting on track with your fitness
Here’s what you need...
It’s fajita time! This recipe is a wonderful option
for a weekday dinner – it’s healthy, delicious and ready in 20 minutes. Serve
with low fat toppings like salsa, chopped tomatoes, fat free sour cream or hot
Remember that all of that hard work that you put into your workouts can quickly and easily be lost on unhealthy eating – which is why it’s so important to enjoy light, protein-filled meals like this one.
Here’s what you need...
This recipe for Cajun
Salmon is a simple and flavorful way to eat a lean dinner. The Roasted
Cauliflower and Broccoli are delicious enough to save the leftovers for a
mid-afternoon snack! Start your healthy eating and cooking with these recipes.
Here’s what you need…
Roasted Cauliflower & Broccoli:
This stew is perfect for a chilly day. It is
packed with antioxidant-rich vegetables and fragrant spices. Serve this stew
over a scoop of cooked quinoa, whole grain brown rice or cauliflower rice.
Remember that the more often you eat healthy meals like this, the quicker you will stop craving unhealthy meals. Take it one day at a time and never give up!
Here’s what you need...
Recipe yields 2 servings
Amount per serving
Calories 380 Total Fat 18.5 g Total Carb 29.5 g Protein 28 g
There you go guys. Simple...tasty and fun.
Happy Cinco De Mayo
Shaved Brussels Sprouts Salad
For the dressing
Preheat the oven to 375°F, and line a baking sheet with foil or parchment paper.
Place squash on pan. Mist with cooking spray, and sprinkle on herbs, salt and pepper. Toss to coat. Roast for 30 minutes.
While the squash cooks, combine the Brussels sprouts, pomegranate arils, walnuts and sage in a large bowl.
In a small bowl, whisk together the dressing, then season with salt and pepper.
Once the squash is ready, add it to the bowl with the rest of the salad. Drizzle the dressing on top, and toss to coat. Allow to sit at room temperature for about 5 minutes to let flavors develop before serving.
Serves: 3| Serving Size: 2 cups
Per serving:Calories: 333; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 53mg; Carbohydrate: 51g; Dietary Fiber: 13g; Sugar: 20g; Protein: 11g
Nutrition Bonus:Potassium: 692mg; Iron: 22%; Vitamin A: 328%; Vitamin C: 300%; Calcium: 17%
Recipe from Myfitnesspal.com
This simple recipe is the perfect meal for a day when hunger strikes big time. It is packed with tender vegetables, filled with protein and can be made with chicken or as a vegetarian dish. Serve it with a salad for a quick and healthy meal that the whole family will love, and one that will satisfying your biggest craving for a hearty meal.
Here’s what you need...
230 calories, 4g fat, 28g carbohydrate, 6g fiber, and 20g protein.
...let me start off by saying “Hello!”
I know it has been a while since my last blog.
I’ve missed communicating with all of you.
...just like everyone reading this right now...
...I am sure you have times when your life and/or household becomes a bit CRAZY.
Well, it's time to grab the bull by the horns and get back to business.
So recently I was going through a stressful moment…
…and in that moment I thought of what I wanted to help everyone with in my next blog.
It was a question I thought we as a society should really be focusing on.
But before I get to the question let me give you my scenario.
We adopted a new puppy at the end of last summer!
She came from down south so her given name is “Pearl”.
...has been a handful to say the least.
But she is genuinely a very good dog who is trying to find her place in our household.
Recently, we have hit a roadblock with her training as she now turns 1 year old next week.
However, with the help of a wonderful dog trainer we are working on Pearl’s behaviors.
It was during this morning’s training when I had an “ah ha” moment.
When I write blogs or we try to find ways to help our community at Everybody’s Fitness Center we are always asking,
“What are people struggling with when it comes to losing weight or reaching their fitness goals?”
Of course we have to ask this because we need to know what you’re struggling with so we know how to help you.
BUT we sometimes focus on the negatives to often!
Just pick up a newspaper, (ok, ok ha-ha sorry that is just me. I still like to use paper and pen).
I guess I should say...
...just read something in social media or watch the news on TV.
You will see a majority of it is bad, sad,
So how does this relate to training my dog?
Well, the trainer taught us something so easy and obvious to help us.
Instead of always yelling at Pearl for all the stuff she is doing wrong...
...(get off the counter, don’t jump on the refrigerator, don’t bite, drop the …. you name it she has it in her mouth!)
...we have to reward her for all of the good, positive things she is doing.
We have to cheer, clap and say “good girl” every time she is doing something we WANT her to do...
...like keep all four paws on the floor!
The more we do this, the more good behavior we get out of her.
So this made me think, instead of always focusing on your struggles with your fitness goals let me ask you…..
It is too easy for us to focus on all the bad stuff, that you lose sight of what you actually did that was good today.
There was a study done by Emmons and McCullough in 2003 that has become known as the Three Gratitudes .
In this study they asked people to think of 3 new things they were grateful every day for over a period of 21 days.
This means every day they had to come up with 3 different things they were thankful for that happened to them in the last 24 hours.
At the end of the 21 days people who were categorized as pessimists became optimists. And, it was proven that the participants experienced an increase in happiness and lowered their stress hormones!!
All this just by being grateful for the good things they did, no medicine, just positive thoughts.
Our brains function as a single processor and we are incredibly good at always focusing on the negative.
This means that we then miss out on all the positives that happen to us during our routine days.
When was the last time you stood around the coffee maker at work and discussed what an awesome morning you were having?
I used to work in corporate America...
...and I clearly remember this being the time to hash out all of the bad things that have been going on in our lives.
So now translate that into your fitness goals...
...and I bet that instead of giving yourself a pat on the back for doing a good job...
...90% of the time you focus on the one thing you struggled with each day.
Well I am here to tell you that is was proven that...
...Gratitude is a game changer !
And a change in your perception of things is only a single choice away.
You can make up your mind right now that you are good enough!
So, what I can’t believe I have never asked you is this….
What are you grateful for?
What did you do well at today?
Start your own gratitude list today.
This is very simple, I want you to write down 3 things you are grateful for that happened to you today and for the next 21 days.
You can do whatever you want but I do have one rule, the items have to be different every single day.
So, I have a 1 minute challenge for you…
Right now I want you to reply to this message and send me 2 things:
There are no right or wrong answers here.
And yes I did ask for struggles as well.
I still need to know what your #1 struggles are...
...so we can continue to provide you with the solutions you need and help you succeed with your fitness goals.
So just take 1 minute, click “reply” and send the answers to me.
Or just email me at firstname.lastname@example.org I read every single email that comes to me.
Thank you for taking this challenge and as always have a GREAT week!
P.S. - If you would like to share your gratitude with our community, you can visit EFC Gratitude and share.
Maybe you can relate to a day like this...
Your alarm clock goes off late cause the power went out last night.
You look at the clock and begin to freak out.
You're supposed to be at work in 10 minutes to give an important presentation to your boss.
You jump out of bed, trip across the floor and stub your toe on your dresser.
On your way to work you get stuck behind a slow driver.
Walking into the office someone bumps you and your coffee spills all over your nice pressed shirt.
Not only are you late for the big presentation but you now look like a slob with a big glaring coffee stain.
You muddle thru the presentation and think well my day can only get better from here.
Then your boss throws a big stack of work on your desk that needs to be done before you go home.
You skip lunch trying to finish everything when the phone rings and it’s the bill collectors again looking for your car payment.
You promise to make a small payment as soon as possible.
Then you look out the window and your car is being towed away.
You get a ride home from a co-worker, walk thru the door to find “snow” all over your living room.
Your cute and adorable dog has decided to use your couch as its new chew toy. REALLY?
You have an awful headache, your heart is racing and won’t slow down.
Plus that pain you have off and on in the back of your shoulders is coming back.
You think, "my life stinks and the stress is going to kill me!"
Then you grab a pint of your favorite ice-cream and sit down for supper. :-)
“Yoga is slow, boring and will never help me reach my fitness goals!”
Those were the words I used to utter before I discovered through experience how wrong I was.
I am a fitness professional.
I used to think Yoga was slow, boring and would never help me reach my fitness goals.
If you know me personally, then you can probably understand this.
I’m always zipping around and pushing myself hard when I work out.
I thought, “how the heck is Yoga ever going to benefit me?”
Well, I’ve always had goals like:
So I would think to myself, where does Yoga fit into this?
Well, I can tell you from firsthand experience, I was wrong to think this way.
Thankfully I have learned from my mistake.
I now practice Yoga on a weekly basis and have reaped the benefits.
So, if you were like me and don’t think Yoga is for you, let me ask you this.
Do you suffer from any of the following?
Or would you like to improve your:
If you answered yes to any of these then Yoga is definitely for you.
Well here we are already almost a month into the new year.
Can you believe it???
Time sure does fly by with our busy schedules and this usually means that it's easy to lose track of our goals.
So, I wanted to revisit the topic of resolutions and see how you are doing with yours.
Making a new year’s resolution to lose weight or get fit can be easy, sticking to it is another story.
Getting started may seem easy in the beginning because you are excited to make some changes in your life.
Even if you read our previous blogs at the end of December and beginning of January about how to make your resolutions stick this year, life may trying to derail you right now.
If you haven’t read them, here are the links to both...
When I say life may be trying to derail you I mean things like:
You get the point.
Life happens to all of us and it can be easy to let it drag us off course.
So let me ask you, why did you make that resolution in the first place.
Why is it important for you to lose weight or become fit? If our 'why' isn't big enough, we can more easily fall off course.
Once you remember this I also want you to forgive yourself for falling off track.
Don’t beat yourself up.
This is the real world, not a reality TV show.
If you really want your resolutions to stick you need to plan on making small changes with your lifestyle regardless of what your resolution is.
If you jump in with both feet and want quick fixes or fast results they won’t stick.
You have to plan your resolutions around life, make them flexible.
Car won’t start and you can’t get to the gym?
OK, then do some body squats, push-ups and jumping jacks in your living room while you wait for AAA to come help.
Stuck at the hospital with a sick friend?
Do some laps around the hallways to get some walking in.
Only have 20 minutes at the gym instead of your usual hour?
No problem, do some intervals or a high intensity workout where 20 minutes is all you need anyways to burn some serious calories.
Not sure how to do this?
Yes again, not a problem.
The coaches at Everybody’s Fitness Center are full of knowledge and can help you design one of these workouts in case of an emergency.
Whether you are a member or not just contact us here at http://www.efcfit.com/personal-training and let us know how we can help you.
Aim for a little better instead of perfect!
If you haven’t built your support system, you need to do it now.
Time after time studies have shown that in order to be successful long term with losing weight, one of the best things to do is have a community around you that you are accountable to.
Whether you hire a coach or have friends and family or both, you need to have people around you to support you.
You are trying to create new habits in your life which can be difficult to do on your own.
Because habits are things you do automatically without thinking.
So how the heck are you supposed to think about the things you don’t have to think about?
All new habits need a trigger and a reward.
You need something to remind yourself to take a certain action and then another reminder to what a good job you did for taking this action.
This is hard to do on your own!
Even if you can trigger yourself to take the new action how many times have you given yourself a high five for doing it?
You must have that reward in order to make this new habit a habit!
So, you need people around you to help you learn new ways and encourage and reward you when you do it.
Whatever you can do to share the load of learning, planning, remembering, and rewarding will be one less thing you have to worry about.
So if you are starting to wander off course of your resolutions...
I want you to use this simple 4 step process:
Need help with #4?
The experienced coaches at Everybody’s Fitness Center can and want to help you so contact us at http://www.efcfit.com/personal-training
In closing, as always, I wish you all the best and encourage you to email me at Jenn@efcfit.com with any questions.
I truly love hearing from and helping anyone I can!
Have you always thought that working with a personal trainer was only for the rich and famous or professional athletes?
Or have you ever thought that you are not “fit” enough to work with one?
Well I am here to let
you know that EVERYBODY can benefit from working
with a personal trainer
It doesn’t matter if you are:
You CAN benefit from working with a trainer.
Just read these comments from some of the members at Everybody’s Fitness Center:
Joe C. says “Working with my personal trainer gives me two tremendous benefits: the honest assessment of my physical status from an expert perspective as well as the accountability to execute on that advice. Without both it’s easy to lose focus and avoid sustaining any real results.”
W. D. says “ The original reason I started to work with an EFC coach was that I was afraid of getting hurt and I knew that if I got hurt I would simply stop going to the gym. That was almost four years ago now and I’ve been working with my trainer for more than 2 of those years.
I’ve learned, especially since I met my EFC coach, that exercise doesn’t have to be painful or unpleasant. To the contrary, it is fun and honestly feels good. It's wonderful to learn what your body needs and what exercises your body reacts to through someone who has immense knowledge of fitness, nutrition and health. It's like having a personal cheerleader who wants you to succeed, whether you're just looking for a good workout or working towards a certain goal. She knows when to get on me when I get lazy and also when to back off a bit when I’m not at my best. She is constantly in tune with my concerns and goals and adjusts workouts accordingly. We work on strength, endurance, flexibility and mobility. All in a one hour session.
It’s a unique relationship that I won’t voluntarily ever want to change.”
Jennie S. say s “ I continue to benefit greatly from working with my EFC coach. Her impressive knowledge of strength training, combined with her encouragement, great d emonstrations and instructions, and her endless patience, have enabled me to achieve results that I didn't think possible.”
Sue O. says “Based upon my own personal experience, I can’t say enough about working with a trainer, they truly empower you! They provide you the guidance and motivation to help strengthen and tone your body to its full potential. While too, helping to make it fun. I just completed my first 10k road race and could not have done it without her!”
Do you see a theme here?
These members are having FUN
getting results, creating bonds, and learning what is best for their bodies. If
this is not enough to sway you then here is a list of the benefits you will
Accountability & Motivation – You have a set appointment with an expert who will be waiting for you with a smile and ready to get you moving. They will believe in you and help you develop your own personalized and achievable goals with a safe plan to get achieve them. The word “can’t” is not in a trainer’s vocabulary.
Support – No matter what kind of day you are having your trainer will be there to support you and make sure you are headed in the right direction to achieve your goals. You never have to feel inadequate or worry about what people think of you as you walk thru the gym. Your trainer would NEVER judge you, they are there to help and support you. Your trainer will help you recognize all of your successes, big and small, even when you can’t see them yourself.
Effective workouts – Trainers will be able to develop routines to maximize your time spent at the gym. No matter where you are in your fitness level, trainers will develop a routine customized for you and push you to your own limits allowing you to burn more calories than you ever thought you could on your own.
You will learn new ideas on health and fitness – With all of the information overload in social media, it is impossible to know what is good or bad for you or even which information is valid. It is the job of the personal trainer to stay on top of fitness trends and sort out the fluff from the real stuff that will be safe and effective for their clients. We are then able to pass on that information and educate our clients to help them develop a healthy lifestyle.
Proper technique & form – Even if you watch you tube videos or read fitness magazines to learn new moves, this will NEVER substitute the benefit you receive when you have an expert right next to you to teach you the correct way to do the move.
Just because you see a popular move doesn’t mean you should even attempt to try it. Not every move was meant to be done by everybody. You may be doing something that will eventually cause you pain. A trainer will teach you the pros and cons of an exercise and teach you the correct way to do it.
They pay attention to you while you are exercising and can cue you to help you move better. They can also teach you things like how to improve your running pattern, how to improve posture and how to do an exercise better by making sure you are recruiting the proper muscles.
Did you know that you can do an exercise
and not even being using the right muscle??
Injury prevention and/or rehab – Trainers will teach you how to use all different equipment so you will not hurt yourself in the gym and will also work on areas like stability, mobility, flexibility and strength in order to help you avoid injuries in your activities of daily living. Or if you are injured a trainer will provide you with safe exercises to help you recover and develop a well-balanced routine.
Sports/military specific – If you are an athlete, no matter what level you compete at (recreational to pro) or someone going into the military, police etc. academy a trainer can teach you safe and effective exercises to help you develop the agility, strength, speed and endurance that you need for your specific activity.
Special Needs - Research confirms that individuals with health challenges such as diabetes, asthma, osteoporosis or heart disease benefit greatly from regular physical activity. These conditions, however, can make exercising safely a challenge. Many trainers are experienced in designing programs that address the special needs of these and other conditions.
RESULTS – No matter what your fitness goal is whether it’s weight loss, to be able to run a Spartan race, marathon, and increase muscle mass or injury rehab. Working with a personal trainer will allow you to achieve greater results than if you worked by yourself. And now you have your own personal cheerleader and a new best friend!!
If you are looking to work with a personal trainer or just want more information about working with one...
You can take the first step right here:
Just provide your contact information so we can contact you to set up a time for you to meet with one of our trainers.
Or you can e-mail me directly with any question at all that you may have at email@example.com.
Yup. It's that time of year...
Tis the season and gone are the hot summer days where we could get outside and be more active.
Now there is a chill in the air and the sun is gone by 5:00pm leaving us inside more often and for some feeling a bit depressed.
The Holidays are now upon us...
For many of us this means less time to work out due to parties, holiday shopping, preparing for family gatherings, or visiting long lost relatives.
So not only are you feeling guilty for not exercising, your willpower is probably being tested by some very delicious food choices that you know are not going to help you stay on track of your fitness goals.
You know the ones...
...frosted cookies and brownies at the office...
...eggnog and gooey appetizers at your neighbor’s...
....chocolate candies left in small dishes everywhere you go.
Now add (yes there is more) the fact that family and friends are probably encouraging you to eat that delicious food or have another beverage.
You ever hear things like...?
“Just have one! It won’t hurt.”
“But it’s the holidays, come on live a little!”
“Eat up we have so much food, you need to have more”
“You can have just a little.”
My goodness these are your friends and family,
aren’t they supposed to help you and not sabotage your health?
Well they are most likely not trying to sabotage you but you will need to find ways to handle this pressure and not succumb to it.
What is the harm in maybe going ahead and having that one piece or that one drink you ask?
So what if you gain a couple of pounds this time of year, it is the holidays. New Year’s is right around the corner when I will promise to start over with my diet and exercise routine you say.
Well, I am here to inform you that is it a big deal and here's why!
According to the National Institutes of Health , most Americans will never lose the weight they gain during the holiday season. Even those who have the best intentions to start a new diet on January 1st.
Unfortunately these excess pounds don’t disappear along with the holiday decorations when the holidays are over.
The pounds add up year after year making holiday weight gain an important factor in adult obesity.
And why even do this to yourself?
Why throw all of your hard work out the window and have to start over again?
You need to remember your “why” during this time of year.
Believe me, I know it is difficult to stay on track this time of year, even as a trainer I struggle with my own temptations.
Hey, we trainers are human too you know. :-)
We struggle with food addictions, busy schedules, and health and injury setbacks too.
However, we do have some tricks up our sleeves to help ourselves and others find ways to stay on track during the holiday season.
I want this year to be the year you get thru the holidays without falling into the weight gain trap and feel good about it!!
So here are some proven tips to help you avoid the holiday weight gain….
So there you have it!
18 proven ways to help keep the holiday weight gain off.
If you feel you need more help or more ideas to get you through this next month or so you can contact us at http://www.efcfit.com/take-it-off-weight-loss-program just go to this link and enter your contact info.
It's that easy...
We will contact you to set up a time that is convenient for you and you can sit down one on one with a weight loss coach to discuss your weight loss struggles and strategize how we can help you through this challenging time of year.
I wish you the very best and hope you are able to use these tips to make this the best Holiday season ever.
Happy Holidays to you and your Family!!!