The SECRET to weight loss is......

COUNTING CALORIES! YAY!

Seriously.  That is the secret.  Where you expecting a magic formula?  Some pills? Ketosis?!

Calories are the one thing that will keep you in line when you want to lose weight.

A calorie is nothing more than a unit of measurement of energy.  Our bodies need calories to keep it running and every little motion that you do will burn calories.  Anything from moving a finger to running a marathon will burn some calories.  Of course some activities burn more than others, and that is what we want to do.  By being more physically active throughout the day, you will increase your daily caloric burn.  We have all heard of these tips before, nothing new here :  Use the stairs instead of elevator, park further away from destination, get up and wall around every so often, wash your own car, walk the dog, etc, etc.

What you need to do is count your calories.  A food log is the best way you can do this.  It does not have to be fancy or special.  I find it best to actually go out and buy a small notebook, something pocket sized will work.
This way you have something tangible you can use to write down that you eat.  It does NOT have to be fancy, and I personally think that the simpler it is, the better. KISS.  It is easier to write things down as you go, as opposed to waiting to reach a computer and having to remember everything you ate.

See how simple that is?  That is very easy and very doable.  Once you have that done, you can go back at the end of the day and fill in the calories.  This will be the only thing you will have to look up online, but since you have everything written down all ready, it is SO much easier and you don't have to remember anything.

So, how many calories? That IS the question and unfortunately this will be VERY subjective. However, there are somethings you can do.

First of all, NO skipping meals.  By doing so your body will actually store more fat, as it will want to hold on to as many nutrients as possible until your next meal.  If you keep it fed, it will shed off the extra fat as your metabolism is revved up.  Shoot for about 6 meals a day.  3 full meals, and 3 snacks

B-S-L-S-D-S

You can play around with that a bit to go with your schedule, but keeping track of the calories is going to be the key.

What you want to do is create AT LEAST a 500 calorie deficit.

So, if you consume 2,000 calories in one day, you want to burn 2,500.

Keep in mind that since you are burning calories all day, the work outs will augment that caloric burn exponentially.  The general population will not know how many calories you burn.  This is where technology comes into play.  Using a tool such as the Body Bugg or something similar will allow you to know the exact calorie burn you are doing throughout the day.  If you can't afford that, seek the advice from your local fitness professional who can tell you what you should be shooting for.

Generally speaking, most females will aim to consume 1500-2000 calories per day and most males will be 2000-3000 per day.

This may seem like a high number at first, but once you start logging your food, you will see that your normal meal at the moment may contain 4-6 thousand calories a day!  So this significant reduction alone will help

Hope you have all learned something!  Good luck!

Is a protein shake really necessary?

The short answer: Yes.

A protein shake will give you a high amount of protein with only a
small amount of calories. It is essential to have
a good amount of protein intake in order to get the maximum results.
An individual should consume about 0.8 grams of protein
for every pound they weigh. However, keep in mind this is assuming
that you are working out, and the ideal time to consume
a protein shake would be post workout.

If you were to consume a chicken breast, it would have approximately
250 Calories and 14G or protein. A protein shake (depending on the
type) will have about 260 Calories and 48G or protein. A person would
have to consume 3 chicken breasts to attain a similar amount of
protein, but now they are also consuming 750 calories!

Furthermore a protein shake can provide you with essential vitamins
and minerals you may be missing as well as a load of
BCAA's.

I hope that answers that question!

I've been super busy

I guess things are going good if I am busy.  I wish that were the case.

It seems that there is never enough.  There is always something else to do or that needs to be done and it can get over whelming.  I am fine with the the training aspect, except I need to work for myself 100%

I love the fact that I have clients that want me to branch  out, but it's not enough to provide a steady income.

Thus I have created a solution for it =)

I hope and I think.

I am not going to put the details on such a public place, but I know for a fact that the masses will be happy with this, and I have the potential to create a constant client stream =)

Things at the gym are getting hectic.  It seems that the current fitness manager is not doing her job properly and that they are looking for a sub.  Hopefully, I will pick up that FM spot soon.   It would be great to have that management experience and be one step away from being the GM.

I am also studying an advanced personal training course and this should really add to my knowledge base and help me expand my workout programs.

Anyway, I will keep this update short for now.

Yes! I am still alive!

I just have a lot more on my plate than I planned for =)

The Battle of Iwo Jima

Today in 1945, five Marines and a U.S. Navy Corpsman raised an American flag at the summit of Mount Suribachi on Iwo Jima after four days of some of the most intense fighting of WWII. The photo of this moment is one of the most memorable images of the war and served as the basis for the Marine Corps War Memorial.

I think the reality of it hit me today...

I broke up with my girlfriend on Saturday.

I know I know.  I wasn't going to post anything really personal.  I guess it's just something that I needed to do.  It's distracting me at work.  It doesn't help that my client this morning was wearing the exact same perfume I had just bought my ex for her birthday.

I had taken things in stride the first few days.  My Saturday evening was spent at home alone locked in my room.  All my plans had been cancelled for the evening and as I perused my phone surrounded in a haze I realized that I needed to be alone.

Work kept me busy the first few days thereafter but for some reason it all came back since last night.  Perhaps it was the stress of the day and the stress of work and other things going on. I felt as if I needed someone there with me.  Life has a way of hitting so strong and not letting up on you when you least needed.  It would have been nice to have had someone in my corner last night, but I didn't.

I tried to go on a "date" with this girl but that was miserable.  No amount of cuteness was comparable to the connection I had with this woman.

I know that time heals all and I know that is what I need, but I would have hoped that I would have been able to overcome this easier.  I guess the heart knows when and how long it will take.

Now I don't pay much attention to horoscopes.  I used to when I was younger.  Matter of fact I used to think I was psychic....maybe I am?

But I digress. That is a different story for another day.  It was just quaint that I opened up my main log in page and I see this:

        "It's usually challenging to slow down enough to explore your feelings, for you often are on to the next thing before you are finished processing the past. However, your key planet Mars is in directionless Pisces now, so you aren't as anxious to go anywhere at all. Luxuriate in the present moment; allow time to wash away any desire you might have to move on right away. You might even enjoy yourself once you get the hang of it."


I Think that is pretty fitting for the occasion.


I guess I do need to take time for myself and indulge myself for a little bit.  Work doesn't really allow me to at the moment, but I think it's time I take a few days off and maybe take a little trip somewhere.

Rainy Saturday

So I haven't updated this thing in a few days, and for that I apologize.

I  have been so busy with work and personal matters that I had no motivation to write for a while.  It sucks to not write when it's on your mind all the time.

Anyway, I digress.

The week was interesting at work.  All of my clients have been making performance and they have been happy and getting the results they want.  It really annoyed me the other day when one of my clients purchased 10 sessions only to ask for a refund the next day.  Not because she didn't like me, but because she checked her account and had no money.

That's fine, if you don't have the funds that's o.k; however, you should not commit to something ahead of time if you know that you do not have the funds.

Sorry people, but don't confuse my kindness for weakness.  I love my job and I love helping people, but the bottom line is that this is a business.  We gotta get paid and put food on the table as well.

My bootcamp classes are getting better every day as I am getting more experience.   I am actually quite proud of my classes because It has taken me a while to get them as good as they are now.  Designing a class is not an easy task lol.

I seem to be gathering a small following at the gym that I train at.  It's a pretty interesting feeling to have random people approach me at the gym and ask me about the class or just to talk for a lil bit haha.

Well, it's Saturday night and the mood is rainy.

That still doesn't deter me from headed out.  I need this night out.

Broke up with the G/F and work was hectic this week.
I guess I would elaborate more on the G/F situation, but really what for?

I don't want to make this a personal blog, well not TOO personal, and I don't feel it's necessary.

I will say this.

Love has an interesting effect on people and can make them behave in different ways than normal.

I have learned from this relationship.  I have grown into a more mature man.  I know how to treat a relationship better and I know what I want in a woman.  Before, I never wanted to get married, now I see that it can be nice.  Guess we just gotta have the right person.  Trust is what holds a relationship together.  It's not the I love you's or the dates and hugs and flowers, it's trust.

Valentines and Bootcamp

Bootcamp was ok this morning.  Even though it was only the same guy, I realized that it's enjoyable to train him as I can use him a puppet to try new moves.  Better to test something on someone first like that that to introduce it into a class envorinment full of people.

Speaking of, my bootcamp class at the bigger gym is starting to pick up.  I had about 8 people show up this past Saturday and everyone keeps saying that they love it.  Though management is getting on my case about non session hours.  It's cool, I said that I just want to to do it to create a positive experience for the members.  Plus it should help to increase revenue.

That's the thing about working for a major gym. It's all about the money to them.  Now, I understand that business is business, and I love to get paid like everyone else, but damn I love my job.  I wish that I could do it for free because I would.  Unfortunately, that is not the reality of things and we must do what we must to survive.

Maybe I should pick up a real job during the day, so I can have that steady income, plus the extra income as a personal trainer.  A lot of trainers do that, but I really wanted to go full time.  I guess that what is what I will be doing.  I have no idea what yet.  I've thought about doing security in the weekend evenings at a club or something, but I all ready work Saturday mornings as it is.  I can't be staying out partying late.

I think I may have to stop teaching the 8 AM bootcamp on saturday mornings, but man I want the extra income lol. Besides, I really like the experience.  So far I have received nothing but positive comments about my bootcamp class and people are all saying that that class is going to be the best and hardest at the gym.

I like that =D


Had a guy come into the gym today at 9:25 AM for his 9:00 AM appointment.  He didn't have his lock for a locker, came in wearing slippers and socks, and didn't have a care in the world.  I quickly sat him down at a desk and told him that I wasn't going to train him.  He would be wasting his money if I charge him for a 25 min sessions.  This guy was my age and was morbidly obese.  His sister had bought him the membership and the training.  I had to remind him of that and let him know that this wasn't a game anymore.  His health was at risk.  I reminded him not to mistake my kindess for weakness.  We may be all cracking jokes and having a good time, but I was NOT his workout buddy.  I am his Personal Trainer and I am here to get him results.  I told him to take this shit seriously because his life depended on it.

Either way I made him ride the bike for 30 min and practice what I had taught him on the machine weights.

PS Happy Valentines Day