Coughlin Inner Circle

The Importance of Having the End in Mind

Before I started to go into business for myself, I spent 6 months thoroughly creating, designing and planning what I wanted my company to be.

I knew if I was going to do this, I would be very methodical about everything.  No stone would be left unturned.  The following are just some of the things I had to think about before starting my biz…

How would my company be different then everyone else’s?

What would my marketing strategies be?

What was my competition doing and how I could do it better?

What was the name of my company going to be?

What was my logo going to look like and how would I create it?

What would my motto be? 

Would I open a personal training gym or be a mobile business?

How would I hire trainers and how much would I pay them?

How would I keep my trainers happy so they would stay with me?

How would I get a top ranking on the search engines?

I could go on and on…The point is, I always had the END in mind. 

I knew that if I didn’t know ALL the answers to these questions, I would always be uncertain of what my results would be…and in essence, I would just be another below-average company that barely got by or even worse, would go out of business within a year or two.

Fortunately, because I made the CHOICE to plan out everything - right down to the smallest detail – my company has been a success.  Nothing has happened my CHANCE.

So, why am I telling you this?

I am telling you this because having the END in mind is crucial to your fitness goals!

So many people forget to plan before starting their fitness program and often end up getting average results or no results at all.   

Here are two examples of people with different planning methods when it comes to their fitness and health goals.

Person #1

“If I try to exercise as much as possible and eat healthy I’ll get results.”

Person #2

“To lose 30 pounds and drop 10% body fat this year, this is what I’m going to do.

For my strength training, I’m going to do it 3x a week.  My strength training will consist of machines, free weights, bands, isometric training methods and calisthenics for 1 hour at a time changing my routine every 3 sessions. 

For my cardio, I will do it everyday.  I will jog in my neighborhood 4x a week for 1 hour at a time and I will take a cardio-kickboxing class at my gym 3x a week.  I will also meet with a trainer twice a month to see if I am doing things correctly.

For my meal planning, I will eat 6 small nutritious meals and drink 8 glasses of water a day.  My meals will consist of all natural foods such as fruits, vegetables, chicken, fish, turkey, cottage cheese, fish, nuts and whole wheat foods.  I will also meet with a trainer and/or nutritionist twice a month to see if I am eating correctly.”

Now, which person do you think is going to be successful?

Person # 2 of course!

Person # 2 knew exactly what they wanted to do because they planned out everything.  They knew that if they followed everything in their plan, they would achieve they’re goal!  They weren’t TRYING like Person #1.  They made the choice to DO.  In their mind, they already had their goals achieved and worked backwards. 

So the next time you plan your fitness goals…or any goals for that matter…
ALWAYS have the end in mind, you'll be so glad you did!

Yours in Total Fitness & Maximum Success,

Jim Coughlin

How to Avoid the Bulky Look

The majority of the women I have trained over the years all agree that before they start training with me, they DO NOT want to look bulky and muscular like a man. 

They have it etched in their brains that lifting weights for the most part makes them look bulky and big like a bodybuilder.

Truth is, women do not have as much testosterone as men, so therefore, would never come close to looking as big as men do when lifting weights.

The only way this would happen, is if they were to take antibiotic steroids…then and only then a She-Man they would become.

Now having said that, it is possible that if women are not following all components of their fitness regimen correctly, they may appear to look bulky overtime. 

The reason for this is very simple. 

They DON’T do their cardio.
They DON’T eat correctly.

When you strength train/lift weights you build muscle.  Surrounding your muscle is fat.  If all you do is strength train, you’ll be expanding your fat without actually burning it off…leading to an undefined, bulky look.

When you combine cardio to your strength training you are burning excess fat off your body which helps reveal your muscle.

When you eat healthy nutritious meals frequently throughout the day you are forcing your body to be in a fat-burning state.

It’s like a 3-legged stool.

Leg # 1 – Progressive Strength Training
Leg # 2 – Consistent Cardio Exercise
Leg # 3 – Healthy Eating

You can’t do just one and expect to see a difference in your body.  You MUST perform all three…no more…no less.

I see a lady at my gym that is a prime example of this. 

For the past 6 months, she’s been at the gym 3x a week every week, working her butt of strength training with one of the gym’s trainers. 

But unfortunately, she still has the same bulky look to her body as she did when she first started.

If she did her cardio and ate properly she would not only be strong, but strong and LEAN!

I want to say something to her, but I guess it’s not my place.  Hopefully, one day she’ll learn.

Anyway, always remember, to avoid the bulky look, ALWAYS be performing the 3-Legged Stool.  Got it?  Good!

Yours in Total Fitness & Maximum Success,

Jim Coughlin

 

Nutrition Done Right

Nutrition is everything when trying to get into shape.  Yet for many, it's the reason that so many struggle and give up altogether.

Although I am not a dietician, I am someone who KNOWS and has given safe, effective nutritional guidelines that have gotten my clients outstanding results.  I know what and what not to do.

These guidelines are simple and fundamental.  You may have heard many of them before, but hey, it's not going to hurt if you hear it again.

Guideline # 1

Eat Whole Natural Foods.

If you were to just follow this guideline alone, you will be on your way to a leaner, stronger and healthier body.  Eating natural foods helps your body function more efficiently and utilizes it like raw energy.  Your body was created to eat these types of foods and not anything else. 

Eating processed man-made foods unfortunately, 'gums up the works', or in other words, makes your body operate unproductively.  I mean, think about it.  All the crap that is added into food nowadays such as preservatives, sugars, salts, hidden fats or anything else simply to make your food taste better will not help you get into shape.  Don't be fooled by 'low in fat', 'low in sugar', 'low in sodium' and 'high in vitamins' pre-packaged garbage.  If it comes in a wrapper, package or box avoid it like the plague.

Guideline # 2

Eat small frequent meals throughout the day

Eating frequently helps your body burn fat as opposed to storing it if you do not.  Every time you eat, you are positioning your body to be in a fat-burning state.  Your body utilizes each meal as if it were fuel.  After 2 or 3 hours, this fuel runs out and needs to be replenished again.  If you eat just enough, your body efficiently utilizes the nutrients you give it.  You eat when you're hungry but you are not overeating. 

When you eat sporadically or skip meals, your body immediately goes into a 'starvation mode.'  But wait it gets worse.  Your body also starts to cannibalize your muscle and your metabolism slows.   To protect itself, your body stores fat.  It doesn't matter if you are eating healthy foods.  If you wait well over 3 hours after a meal, it'll be too late.  You will always store fat. 

Guideline # 3

Eat a protein with a carbohydrate

It's very important that you ALWAYS combine your proteins and carbohydrates.  Proteins act as building blocks for your body.  They are made of amino acids that build and restore your muscle.  Carbohydrates give your body energy.  Every time you feed your body carbohydrates, your body produces glycogen.  Carbohydrates also produce insulin which acts as the transport system for all your nutrients.  So it is crucial that you eat both at the same time.

When you just eat protein you will lack energy.  Your body needs carbohydrates for your nervous system to function properly. Only eating protein will cause your workouts to suffer because your glycogen (stored carbohydrates) will never be efficiently replenished.  You'll also have amino acid deficiencies.  When you only eat protein, your body will start to break down your muscles or amino acids for energy production. It needs carbs to fuel your body initially to avoid this from happening.

When you just eat carbohydrates you'll have fast blood absorption.  Carbohydrates need protein and fat for slow digestion and also to help sustain your energy levels. Doing without, will cause you to constantly be hungry and irritable, since your body will be digesting your food too quickly.  You'll also create amino acid deficiencies.  You need protein for proper amino acid recovery. Only eating carbs will slow your metabolism because you will be cannibalizing your muscles and destroying your immune system.

Guideline # 4

Drink plenty of water

Seventy percent of all metabolic activity takes place in water. Without water, toxins start to build inside your body and your immune system has to work harder. This leaves you more susceptible to sickness or disease.  Your body loses about 8 glasses of water a day or about 64 ounces. Depending on your activity level, you should try to consume 8-12 glasses of water a day. Just because you are not thirsty, doesn't mean your body isn't on its way to being dehydrated.  Consumption of water helps muscle strength and growth, energy, joint lubrication, body temperature regulation, digestion, mineral balance, and proper hydration. It also takes away your hunger pains and helps your fat burning.

Well folks, that's about all for now.  I'm sure you'll hear from me again about nutrition, but for now, follow these 4 simple guidelines and I'm positive you'll be on the road to a new and healthier you!

Yours in Total Fitness & Maximum Success,

Jim Coughlin

A Skeptic Converted

Hope you are having a good weekend. 

Just got back from Dallas and hired 4 outstanding personal trainers - http://www.fitnessandresults.com/cfr_trainers_dallas_fort.php. 

Ofcourse like Denver, I had some no-shows.  These people called and gave me their reason for not being able to make it... but still, these meetings had been planned 2 MONTHS in advance...you make the daggone appointment!

Anyway, I wanted you to check out this amazing testimonial I received from a client yesterday.  It really got me pumped!

Dear Jim: 

Here is rather lengthy summary of my experience with your company. 

About Adam

In our initial phone call you referred to Adam Swiercz as the 'best.'  Of course, I figured you would say that because you are running a business.  However, Adam is indeed the best.  He was 100% attentive.  He listened carefully to my goals and he helped me achieve them. 

I worked up a sweat at every session and sometimes wondered how I was able to make it through the hour.  But my energy level, my confidence, and my sense of health have improved immensely.  I exceeded my own expectations, and I credit that to Adam's consistent routine and the way he built in more and more challenges in each session. 

In addition, he explained things so well, that I am able to remember them as I continue to work on my own.  I have kept my routine, and every morning I half expect to see Adam waiting by the gym door with his clipboard and timer.  I realize now that he was continually teaching me to self correct as I worked with heavier weights. 

In addition to being a wonderful person, Adam is professional, knowledgeable, and goal oriented.  He was a pleasure to work with and I wish him great success.

About CFR

I have gone from having every logical doubt about Coughlin fitness to being so happy that I discovered it.  I followed Coughlin's website for about a year before actually deciding to even contact you because it just sounded too good to be true.  Now I highly recommend Coughlin training and I will make Coughlin training part of my overall fitness goals for years to come.  I have taken the promises that you make on your Coughlin Personal Training website and listed my experience with your services. 

Here is what you promised: 

1. 'Get Started For FREE...'

I had an excellent meeting with Adam Swiercz prior to committing to Coughlin.  Adam immediately impressed me with his knowledge and his experience with health and fitness.  He was professional and easy going, which made me feel that I would be making a good investment to sign on for the training.

2. 'The Most Extensive Fitness Programs...'

This is a fairly cliché sounding claim coming from a web site, but indeed my program was varied and progressive.  I learned so much more about training, jogging, nutrition, and my own capabilities than I expected.  I am now more confident and able to manage my own fitness goals and routines.  However, I believe that personal training is an important component of any long term fitness program because it helps me to grow and develop my potential.  I will be working with Coughlin in the future for sure.

3. 'The Best Personal Trainers In Your Area...'

I worked with Adam Swiercz.  Adam is without question an excellent trainer.  I worked for awhile at a gym and saw various trainers and their styles, so I know that Adam is truly the best.  He started me on a comprehensive routine and consistently provided feedback on form and technique, and taught me skills for exercising safely. 

I wanted to start a running program for the first time in my life.  After my 6-week program with Adam, I am able to run with confidence and no shin or back pain because of the training advice he gave me.  (All my friends who jog want to know what he taught me, and I tell them to call you!)  Because of his science background, I learned so much in my discussions with Adam about how the muscle and metabolic systems function. 

Best of all, Adam's easy-going manner really motivated me.  I enjoyed and looked forward to every session even though I had to really work hard.  By the end of my series, I was amazed at how strong I'd become and how much better I feel.  Ultimately, I feel like a different person now.  I have energy, my sense of humor is better, and I enjoy getting out and doing things.

4. 'Train Anywhere You Want...' 

Adam did indeed work with me at my company gym and we jogged on the Mall for my cardio sessions at times that were convenient for my work schedule.

5. 'The Best Customer Services Around...'

I received excellent customer service. I felt that if I had questions or concerns , they would be attended to immediately.  Adam gave me 100% of his attention throughout the sessions.  When I needed to make some schedule adjustments because of work, Adam helped me think of ways I could build in some exercise on my own and he was flexible in rearranging those sessions.  Jim is available immediately by email and phone.  Adam also said he would check back with me to see if I was continuing to meet my goals, and I believe that he will.

As you can see Jim, I am thrilled with my training experience with Adam who was motivating, professional, and great to work with! I am thrilled to know there is a company that delivers what it promises! I look forward to working with Coughlin Fitness & Results in the future.

Best Regards,

Patricia Santos

Well, I hope Patricia's success story gives you a good idea of how our company does things.  Have a great rest of your weekend!

Yours in Total Fitness & Maximum Success,

Jim Coughlin

P.S.  To sign up for a FREE Consultation with one of our qualified trainers click here -  http://www.fitnessandresults.com/free_consultation.php

10 Reasons You Don't Need a Gym

When someone thinks about getting into shape they usually think about joining a gym.  Although some people are successful with going the gym route, more times than not, people end up wasting their money every month and quitting altogether.

Why is this?

Well, obviously because the certain individual is not serious about their goals and lacks focus and determination.  In addition to that, someone who joins a gym may get discouraged and feel intimidated because they see that the majority of the people working out are in better shape then they are.   

If you have fallen victim to this, it’s not your fault!  And I’ll tell you why…Joining a gym has NOTHING to do with being healthy and getting fit! 

The reason many people have this mentality is because America has been brainwashed by the countless fitness conglomerates that being a member of a gym is the ONLY way to get into shape.  NOTHING could be further from the truth!

The following are 10 reasons you don’t need a gym…I could list plenty more, but I know you ain’t got all day!

1.  You don’t need to lift weights to get into shape. 

Doing 3 sets of 50 pushups or body weight squats is just as effective as doing a machine chest press or squat machine.  Understand that resistance is resistance.  Gravity is gravity.  Your body cannot tell the difference.  As long as you are challenging your body with strength training programs that are progressive, you will be well on your way to a lean, fit body.

2.  You have to deal with “Gym Rats.”

These so-called trainers don’t know what their doing and aren’t passionate about what they do.  They give trainers that work for me - http://www.fitnessandresults.com/cfr_personal_trainers.php and myself a bad name.  Anyone can have a shirt that says ‘personal trainer’.  Anyone can walk someone through a bunch of machines.  Anyone can count sets and reps.  But it takes a true fitness professional to actually earn the title of “personal trainer.”  REAL trainers are capable of training clients anywhere they want and don't use a gym as a crutch.  This is someone who eats and sleeps fitness and has committed their life to helping people get into shape…or in other words “CFR Personal Trainers.” (Hey, I’ll admit it, I’m biased) 

3.  Gyms are too crowded to work out efficiently.

Every month gyms try to sell as many memberships as humanly possible.  (Trust me, I know, I used to work for one) But what they forget is that every time someone signs up, it’s more time you have to wait for a gym machine.  And if you go to gyms during peak hours…forget about having a regular workout unless you feel like staying an extra 20-40 minutes.  No thanks.   

4.  Some people are not serious and socialize rather than exercise. 

You’ve seen them before.  They keep going on and on about their weekend, their dog, their crappy job… Yappidy Yap Yap.  Meanwhile, you’re trying to work out and talk to them at the same time because you don’t want to be rude.  Can’t these people realize that gyms ain’t the gossip corner?  Go to a bar.

5.  You have to be exposed to the unforgivable attire people wear. 

Seriously, I don’t know what some of these people are thinking when they put these so-called clothes on.  I see this guy at the gym I go to and I swear, the shorts he wears are….Well, I won’t tell you here…but trust me, it ain’t a pretty sight!

6.  You have to deal with grunters and screamers while exercising. 

I know these people (guys not girls) like to lift hundreds of pounds because it makes them feel manly, but geez, do I really have to hear them from across the room.  I’m sure these people don’t read out loud…Why should exercise be any different?

7.  You’re harassed by salesy membership coordinators. 

Guilty as charged.  I used to be one of these guys.  I would bother members in the middle of their workouts to see if they knew anyone who was interested in joining.  And if they did, I could reduce their monthly fees by a couple bucks.  Thank God, I don’t do that any more! 

8.  You have to deal with the mirror gazers. 

I understand these people are in phenomenal shape, but do they really have to look at themselves every minute to flex and pose.  I mean, instead of posing in front of mirrors, why can’t they try using them for what there REALLY meant for…using proper form.

9.  Unsanitary bathrooms.

The gym I used to work for had a cleaning company but it really didn’t make a difference.  Those bathrooms were G-R-O-S-S!  Now, if you enjoy taking a shower where hun-dreds of other people have, well then…be my guest. 

10.  And last but certainly not least, you have to sign that dreaded contract. 

ALL Gyms are notorious for this.  Once you sign, you’re locked in with every imaginable clause you can possibly think of.  If you want to stop going for whatever reason, it’s royal pain in the arse to get out of a contract, unless you enjoy wasting a bunch of money.  To those of you who have never had to deal with this…you’ve been warned.

Well there you have it.  Until Next Time, train hard and train smart.

Yours in Total Fitness & Maximum Success,

Jim Coughlin

P.S. This email was not meant to make you quit your gym membership.  If you are a member of a gym, some of what I mentioned may NOT apply to you.  I just wanted to share my personal experiences with gyms I have encountered over the years and also help you expand your horizons and realize that fitness DOES exist outside a gym.

Diets Don't Work...Period.

I'm sure you've heard this many times, but if the Diet Companies are still making
millions, you need to hear it again.

DIETS DON'T WORK! And hopefully after reading this you'll understand WHY.

So, what is a diet?

A diet is a temporary meal plan in which an individual restricts their calories for short period of time. During this time they will lose weight right away. But like the diet itself, the weight loss is temporary.

Since the numbers on the scale say that they have lost weight, people often think that "their diet" must be working. So they continue onward for the next couple weeks and sure enough more pounds are eventually lost.

And then out of nowhere, their weight loss comes to a complete stop...

"Why is this happening?" "I'm only eating 1000 calories per day?" "Something's wrong."

What's wrong is your body is starving itself and is going through its survival defense mechanism. This is the same mechanism that your body has used for the past 2,000 years when humans would sometimes go days or weeks without food because they had to kill or grow it.

The thing is, your body doesn't know the difference between starvation or a diet. Since you are depriving your body of the calories it needs, the body is saying "Well, looks like this is all the food were gonna get for now...we should conserve as much energy as possible."

This is exactly why diets always fail.

When weight loss stops, a person becomes frustrated and begins to eat the way they did BEFORE the diet. But what the person fails to realize, is that they now have lost a significant amount of MUSCLE and their metabolism is working at a SLOWER efficiency.

Their bodies can't burn calories as it once did, so they gain all their weight back plus they increase their body fat because of the loss of muscle.

You have to realize that every time you go on a diet you will ALWAYS lose muscle.
Yes, for a short period of time you will lose some weight, but is it really worth it?

Your goal should always be fat loss and that the weight you lose is from fat. Going on a diet does just the opposite, it helps you GAIN FAT.

So, here are some guidelines to follow that do not involve dieting or depriving yourself of calories.

1. Understand that your eating habits should be for LIFE and that developing a "habit" mindset instead of a "diet" mindset is the way to go.

2. Keep your muscle by eating frequently and never skip meals.

3. Use exercise to burn fat rather than diets to starve fat.

4. Make a realistic goal to lose 1-2 pounds per week and be patient.

Well, I hope this gives you a good idea why diets don't work. Be smart and avoid them like the plague.

Yours in Total Fitness & Maximum Success,

Jim Coughlin

My Intentions

In my previous post "Making Exercise a Lifestyle" I mentioned that some people are lazy and don't commit to exercise...viewing it as a temporary fix to a particular event in their life.

My fiancee, Brighid, read the article along with some of the previous ones that I had written and got mad at me...saying that they were negative and would rub people the wrong way. 

I of course completely disagreed with her, but it got me thinking...if she thinks this, it's possible that OTHER women reading the content may think the same.

Well, if you do think the same…I am sorry…it was not my intention to upset you. 

My intent is to present information that is “fluff” free.  Or in other words, I’m not gonna write boring, heard-it-before content you’ve read in grammar school. 

I respect that type of content because it’s factual, but in my opinion, it lacks substance and personality.

Before starting this writing stuff, I knew that I would be someone who would take a stance on things.  My material wouldn’t always be politically correct.

I learned this from two successful authors and people who styles of writing I respect very much… Matt Furey and Tom Venuto.

Both are very good at making a point and tell things like they are.  They don’t sugarcoat or play it safe.  Their information is raw, edgy, straight forward, and most importantly, the material they present is the flat out TRUTH. 

These guys in my opinion epitomize what great writing is all about. 

When I said people are ‘lazy’ in “Making Exercise a Lifestyle,” I was not saying this to be negative.

I was saying this in hopes of motivating people!  Exercise may not be fun, but it sure as h*ll beats being overweight and lazy.  You CAN make exercise into a lifestyle and gosh darn nit, I won’t quit until you do!  (If you already are…that’s great!)   

Always understand, that I want to help you and have nothing but the best of intentions.

Sometimes you may not always like what I have to say or how I say it….BUT, at the end of the day, please know that I’m trying to help you.  Plain and simple.

I was talking to one of my most successful clients the other day, Nancy, (her testimonial is on my site) and I said to her, “Can you imagine if I told you exactly what you wanted to hear for the past 8 months?”  She looked at me and laughed “Not a whole lot!”

Because I have told Nancy to do a bunch of things she didn’t necessarily consider to be “fun,” she has completely changed her life! 

She has called me everything under the sun, but she knew that it would all pay off.  And I reminded her each and every session what her payoff would be…
a healthy, wonderful, fit life!

Well…she got…and if she can…so can you!

To Your Total Fitness & Maximum Success!

Jim Coughlin

PS - Nancy will be participating in a triathlon in a month...How's that for inspiring! 

Making Exercise a Lifestyle

Many people are led to believe that exercise is temporary.   

They want to get in shape for their wedding.  Their high school reunion is right around the corner.  They are training for a marathon.  They are going on a vacation.

It could be anything.  The point is, people use these occasions as an excuse to exercise.

They have the mentality of thinking that once this particular event in their life is over and that once they achieve their goals, the exercise stops and everything is back to where they started.

Some clients that train with my trainers do the same thing.  They purchase a package for 2 months, train their tales off and once the 2 months are over, think to themselves “Well, I lost 7 pounds… that was a good experience.” 

Then a couple weeks later, they stop exercising, start making poor eating choices again and sure enough, the pounds are regained.

Why would someone want to waste a couple grand on valuable training?

Why wouldn’t they use this information for the rest of their life?

Why don’t they understand that fitness and health is NOT a temporary program?

Why? Why? Why?

I’ll tell you why, because people are l-a-z-y. 

They see exercise as a “temporary fix.”  Once the fix is fulfilled, everything is back to normal.  After people realize that working out requires them do to something, it’s off to the latest trend or fad.  Saying things like “I would rather do THIS than exercise…it’s easier.”

Our society is programmed to be sedentary rather than to be active.  We are all about doing things that are most convenient.  God forbid, if we actually have to work.

So what’s the solution?

The solution is, we need to RE-program our minds and understand that being healthy and exercising is the MOST important thing we can do for our lives.

It’s more important then our families, our jobs, our religion, our houses, cars…anything.

Think about it.

Without your health, you can’t be with your family.  You can’t do well at your job.  You can’t practice your religion.  You can’t buy nice homes or cars. 

You could have ALL the money in the world, but if you are in poor health, it’s meaningless.

So the next time you start an exercise program or hire a personal trainer ask yourself these questions:

Why am I starting an exercise program by myself?

Why am I hiring a personal trainer?

If I reach my goals, why would I stop exercising and stop eating healthy?

What will happen if I stop exercising and stop eating healthy?

How much time will I have wasted if I am out of shape again?

Which will help me, being sedentary or active?

How hard is it for me to find time to exercise?

Am I ready to make exercise a lifestyle?

If you can answer these questions with a clear conscious you should be well on your way to a healthier you!  Have a great weekend! 

Yours in Total Fitness & Maximum Success,

Jim Coughlin

Keeping Score

Previously, we have talked about effective strength training and that if you aren’t progressive, you shouldn’t even bother.

Well my friend, the only way effective strength training can be complimented is if you ‘Keep Score’ or in other words write down, document and keep a journal of your progress.  Not doing so will set you up for failure! 

When I first began my career as a personal trainer, I learned early on that ONLY the successful trainers wrote down and kept track of their client’s workouts.  I of course modeled myself after them and have been successful ever since.

Today, although I know a lot more about strength training and how the body works, I still use the SAME fundamental methods when I first started out.  I STILL record each and every workout for my clients. 

I know for a fact that every time I write the certain number of sets, reps or weight for a client’s exercise I am 100% confident that I am moving them closer towards their goals.

How do I know?

I know because every single one of my clients achieves results.  And not just mediocre, lose a couple inches, get by, results.  No, I’m talking about life changing results! 

I am not saying this to brag, boast or toot my own horn.  I’m saying this because documenting your strength training WORKS and is critical to your success.  I can’t state this clearly enough.  If you don’t keep a journal of your workouts, you will not achieve results…or not the killer kinda results I’m talkin about anyway.

Every time you do a certain number of repetitions and weight of a particular exercise your body is monitoring it like a hawk.  Whether you realize it or not, your body KNOWS the difference between pushing yourself to do 5 more reps or 5 more pounds as opposed to doing the same as before.

It’s kinda like boxing.  A boxer throws a jab here, jab here, hook there, jab there, upper cut here, jab here…and while he’s doing this, he’s keeping track of his punches or at least his coach is. 

If all he threw was just a jab, just a hook or just an uppercut, the chances of him knocking out his opponent would be pretty slim or better yet he’d have no chance at all.

The same goes for writing down your workouts.  If you did a chest press with 15 pounds for 12 reps and 3 sets, 3x a week for 2 months straight… Nothing would happen.

Many people who work out by themselves do not write down sets, reps and weight because they believe it to be a royal pain in the arse and they think it’s not necessary. 

Well, they aren’t achieving the best results either, but to them, the fact that they’re working out is good enough.  The last thing they want to do is scribble numbers on a notepad while sweating. 

But what really infuriates me, and I find to be reprehensible, is when I see TRAINERS not tracking their client’s workouts! 

This pisses me off to no end!  A client is not paying for someone to tell them to “Push it” or “Your form is incorrect.”  Although, this is of course necessary, it’s entirely incomplete.

A client is paying for RESULTS!  In other words, a client should absolutely, 100% trust that every second that they spend with a trainer is being productive.  Every exercise, rep, set and weight should be tracked to the T.  No exceptions. 

In my opinion, the clowns who get way with this should be banished from personal training all together.  I know that may be harsh, but it’s the truth.  How the h*ll is a client supposed to know if their trainer should be writing down their workouts? 

It’s the trainer’s responsibility!  Not the client’s!

Another thing that I find inexcusable is when trainers claim to ‘remember everything.’  Let’s say a trainer has 10 clients and meets with each 2 or 3x a week.  How can he or she remember 10 different work outs without writing them all down?  They can’t.  And if they say they can, their lying!

So for all you solo exercisers out there, start keeping a journal of your workouts.  For those of you who already do...GREAT JOB...keep it up!

And to all you trainers who act like you are holier than thou and are too good to write things down, don’t even think about calling my company looking for a job because the answer is:  H*ll Friggin No!

Yours in Total Fitness & Maximum Success,

Jim Coughlin

PS. - Keep score and watch your results soar!  Stay tuned for more kick arse info!

Effective Strength Training

I was in Denver over the weekend to hire some trainers and I don't know about you, but if you're FLYING (mucho dinero) into a city and someone doesn't have the common decency to call you to tell you that they can't make it for whatever reason, well, that's just down right absurd!  I mean really, these people (sub-humans) have no respect. (As you can see, I'm still mad about it)

And get this, one trainer had a job offer a week prior to our meeting in which she accepted.  My partner (Frank) and I ofcourse didn't find out until 30 minutes into the interview and in addition to that...What does she try to do?

Sell her freakin clients to us!

Have you ever heard of that?  Someone showing up for a job interview, tell the potential company that they ALREADY have another job and then have the nerve to try to negotiate!  Oh, but to her defense..."She really DID want to meet us."  (Pleazzz)

Anyway, I was able to hire 6 phenomenal trainers in the Denver Metro area. http://www.fitnessandresults.com/cfr_trainers_denver.php (Their pics and bios will be coming soon) So if you know any one in that area that needs to lose weight and get fit, send them our way!

Ok, enough about me... Let's talk strength training.

There are two types of strength training, effective and ineffective.

What do I mean by effective?

I mean that in order to be successful with strength training, you must be progressive.  Strength training takes many forms.  There are machines, free weights, bands, cables, isometric, calisthenics; manual resistance… the list goes on and on.  Though, NONE of these types of strength training mean squat without pushing your body harder each and every time you work out.  Then and only then will it be effective.

What is ineffective?

Ineffective training is having the perception that “Just because you are doing it” moves you closer to being in better shape.  This is like driving a car without your lights on.  You must know where you’re going.

I’m sure you’ve heard it many times before, but it bears repeating.  Your body will eventually adapt to any strength training program that you do.  The only way for it to change, is to challenge it by doing something more or trying something new.

This simple technique has helped me transform hundreds of my client’s bodies for new ones.  Yet for sooo many people, this is often overlooked and is the reason why they constantly struggle.

I see them at the gym time and time again doing the SAME ole routine for month after month after month. 

And guess what?  Their body still looks the same as it did months ago.

I mean everyone hates to exercise.  That is a known fact.  But what the h*ll is the point in doing it, if you aren’t going to do it the right way.  Obviously, you’re just spinning your wheels and wasting time. 

Some people go to the gym just to feel better and I can totally respect that.  But why not take it a step further…Don’t you WANT to look good too?

Think how much happier you’ll be when you start achieving results because you realize that your strength training isn’t working and you finally start to make changes.

These changes are simple. 

The next time you strength train, either do more reps, sets or weight then you have done previously. 

I’m not gonna sit here and tell you how many sets or reps or how much weight you should do.  That’s not the point.

The point is, that in order for your strength training to be as effective as it can possibly be, you MUST be doing something different, but whether it’s 10 to 100 reps, 3-5 sets, or 25 – 500 pounds is irrelevant. 

What’s important is that you should ALWAYS know what you have done previously and improve upon it the next time.

Once you have progressively continued to do more each and every time you strength train, you then change your routine all over again.

For example, if you start with machines, change to free weights and change again and again… It’s that easy!

Now, if you are already doing this…that’s great!  You are way ahead of the game and I’m preaching to the choir.

If not, you should definitely start implementing it and start achieving the tone, sculpted and lean look you know you deserve.

Obviously, effective cardiovascular exercise and proper nutrition play a vital role to your total success as well.  Furthermore, this article is a VERY general approach to strength training.  There are many other factors that will determine your overall success, but we’ll have to cover that in the future. 

Until then, remember that effective strength training is the only way to go and  it is my belief that if you are gonna go through the motions and do it ineffectively; you might as well not even do it!

Yours in Total Fitness & Maximum Success,

Jim Coughlin

P.S. - Stay tuned for “Keeping Score” and learn why if you don’t keep track of your progress, you will never achieve results…  I guarantee it!