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12/20/07
So you've decided that for your New Year's Resolution you are going to get back in shape. Here are the five things that you have to do if you are going to be successful in reaching your goals:
5) Define Your Goals- How can you accomplish something if you don't know what you are trying to achieve? Think about what you want to work towards and put it on paper. Don't just put down lose 10 pounds because you feel like that is what you are supposed to do. Write down a goal that will truely get you where you want to be. If you want to look like you did in high school, then create a goal that will exemplify that, such as "get back to wearing size 4 jeans." This will help you picture what you want to accomplish in the long run, and then you can break your big goals down into smaller short term goals.
4) Create a Plan- Great, so you have goals. How are you going to accomplish them? Create a plan that lays out exactly how you will reach your goals. Make sure to create a detailed timeline to accomplish your goals and stick to it.
3) Get your diet under control- You've heard the saying, "you are what you eat." It cannot be more true. You know what proper eating means, so you have no excuses. Start cutting down your portion sizes, and start eating more fruits, vegetables and lean meats.
2) Be Accountable to Someone- If you truely want to succeed it is going to take some serious will power. Unfortunately, some days will power simply won't be enough. For those days you need someone who will kick you in the rear-end and make you get to work. A personal trainer, a spouse, a friend or whoever it is that will make you stick to your plan, even when you don't want to.
1) Get Started- All the good intentions in the world won't get you anywhere. You have to move to make things happen, and in this case you need to be exercising and eating right to achieve your goals. Get started today. Join a gym, join MPT, go for a jog, anything, just get started.
Follow these 5 steps and you will be thrilled with the results you will see.
Make it a great day San Antonio!
Nicholas Wood
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(210)415-5934
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12/20/07
Are you good at making excuses? I have had clients over the years who have been amazing at creating excuses to avoid a workout. The last 7 weeks however, we have had a member of our beginners boot camp who is completely different. She has made no excuses for herself, and she has great results to show for it.
This lady is 61 years old, and has had to fight a battle with cancer for the past year. She has been an inspiration to us as she has pushed herself and followed her trainers directions perfectly leading to vast improvements in cardiovascular and muscular strength and endurance.
The changes in her body and health have been amazing in just 7 weeks. During her first workout with Jenn, she was barely able to get through a single set of any exercise without being winded and dizzy. This morning she powered through an hour workout and while she got tired at the end, she was never dizzy. She has improved both her strength and her cardiovascular stamina, which has helped her feel better through out the day as well as helping her perform better at her hobbies.
One of the "small victories" she accomplished was being able to use a 14lb. bowling ball, rather than having to go to a 12lb or 10lb ball. With bowling being one of her main hobbies this was important to her and I am incredibly proud of her for improving as much as she has in 7 weeks to be able to get back to using the 14lb ball.
The next time you start to make an excuse for yourself and try to skip out on a workout, think about this person. If she doesn't make excuses after suffering the setbacks of cancer, then why should you?
Make it a great day San Antonio!
Nicholas Wood
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(210)415-5934
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12/17/07
I am writing this from a condo at the base of peak 8 in Breckenridge, CO. I have enjoyed an amazing vacation here, skiing for the past three days. Before I left I had several people mention to me that they love to ski. If you are a skier and you are planning to go skiing this winter, then stop by the studio and let me help you get in shape before you head into the mountains. It is significantly more enjoyable to be on the mountain breathing easily and feeling only a slight burn in your quads, rather than sitting on top of a mogul trying to catch your breath.
This weekend has been great for skiing, but it was made even better when Sarah, my girlfriend of 6 years, said "yes." I appreciate all of my clients and friends who wrote me good luck and congratulations messages. Ya'll are great. Plans for now are to head back to Breckenridge in the summer and have a small family wedding.
I will be back in San Antonio on Wednesday afternoon and I am looking forward to working with all of you.
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12/10/07
One of the things I have been hearing frequently from several of my new clients is that their old trainers only had them doing weight training. The thought from their old trainers is that if they lift, they will gain muscle, which will cause them to burn more calories and thus lower their body fat percentage and make them healthier. This idea is correct in that it will raise your RMR (Resting Metabolic Rate) or the calories you burn while at rest. It will lead to a gain in lean muscle mass and a decrease in body fat, but the negative is that the results may take a while to see, and you will not challenge your heart and lungs as much as you should. In aerobic and higher intensity cardiovascular training your heart and lungs will become stronger and more efficent. This will do several things. Number one, during your workouts you will be able to work for longer amounts of time at higher intensities, thus burning more calories, leading to a reduction in body fat. Number two, you will feel a boost in energy and it will carry through for the entire day as a result of a stronger more efficent heart and lungs.
The other thing I hear from my clients (particularly women) is that they don't want to bulk up from weights, so they are just doing cardiovascular exercise to burn body fat. This is incorrect thinking for several reasons. The first being that 30min.-1hr of medium intensity aerobic exercise will burn enough calories to see a reduction in body fat. Without changing the way you eat, this is going to be a hard way to drop the fat. Second, women will not bulk up from resistance exercise. 95% of all women simply do not have enough testosterone to add enough muscle to get the bulky look. Lifting weights is just as essential if not more essential than aerobic training if the goals is a reduction in body fat because it will raise your RMR and allow you to burn significantly more calories while at rest.
I don't claim to know everything about fitness, as I can always learn more...and I am always learning more, but if your trainer or a magazine tells you to only do cardiovascular training or only weight training, then run, because they will not get you into the best shape possible. Both cardiovascular and resistance exercise have their pros and cons, and any good fitness plan will include both sides of the equation.
With all of that said, if you do both cardiovascular and resistance training and you don't change your eating habits to help you reach your goals, then you are trying to fly without wings. Changing your diet is 70% of the equation to successfully transforming your body, and it absolutely must be done. If you are just getting started on the way to acheiving your health and fitness goals then even small changes in your eating habits can lead to big results. As you continue to progress towards your fitness goals the diet will have to continue to change to help you reach the next level.
Get started on the way to your fitness goals today! Incorporate a solid exercise plan including both cardiovascular and resistance exercise with a strong diet and your results will be right around the next corner!
Make it a great day San Antonio!
Nicholas Wood
This e-mail address is being protected from spam bots, you need JavaScript enabled to view it
(210)415-5934
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12/7/07
When I meet people outside the studio and they learn what it is that I do for a living, many of them ask me why they are not seeing results. They tell me that they have been working out for months, and trying to watch what they eat, but they are not losing weight or tightening the belt.
My first question to them is simply, "What are you doing to change the way you're eating?" Some tell me that they have cut out all the carbs, others tell me that they have tried to cut down on portion sizes, and the list here goes on and on. In the end I ask them to see their food log for the day. Most of them don't have a food log with them, to which I reply, "Why not?" They will go on to tell me that they don't feel like they need to keep a food log because they do a good enough job of tracking it in their head, they don't like to count calories, etc. Some of my clients will try to take this same approach at times and 90% of the time it fails them. A food log or food diary is not there to make you count calories if you don't want to, but it is there to help you realize what your eating habits are. You may feel like you do a pretty good job of controlling your diet, but when you write it down you may be suprised.
If you are serious about getting back in shape, then you need to start a food log. You will help yourself see where your weaknesses are, as well as what your strengths are which will allow you to continue to talor a "diet" that is right for you and allows you to get results.
A food log does not have to be fancy. Go to the dollar store and by a small notebook that you can keep in a purse or your back pocket. Anytime you get something to eat write it down, and try to determine the nutrition breakdown of these foods (i.e.-calories, protein (g), carb (g), fat (g)).
Try a food log for a week and see if it helps you correct your eating habits. I bet it will, and I am willing to bet that it will help you see results faster.
Make it a great day San Antonio!
Nicholas Wood
This e-mail address is being protected from spam bots, you need JavaScript enabled to view it
(210)415-5934
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