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Just wanted to let you know that we hired 3 outstanding personal trainers that will be servicing the Washington DC Metro area. Check out their bios below!
Gretchen Eisenberg - http://www.fitnessandresults.com/bios/bio_eisenberg.php
Nic Ebright - http://www.fitnessandresults.com/bios/bio_ebright.php
Dan Falcone - http://www.fitnessandresults.com/bios/bio_falcone.php
Best,
Jim Coughlin
Today I was training a client by the name of Nancy. As usual to begin the session, we started to discuss how she had been eating while she was warming up on her treadmill.
"I totally blew it Jim." she said, having a guilty look on her face.
"What'd ya have?" I asked rhetorically.
"A chocolate sundae yesterday plus my co-workers keep bringing in donuts and brownies during the week. They're totally trying to sabotage me." she said.
Before I could give her my nutrition will-power spiel, she beat me to the punch.
"I know I screwed up a little this week, but Jim, I really, really DO eat healthy!" she said.
She quickly escorted me to her refrigerator and after looking over the foods such as, soy burgers, lean lamb meat, soy cheese, cottage cheese, a plethora of fruit and numerous amounts of vegetables...I was convinced.
"Ok, so all you have to do is eliminate the sweets at least 6 days out of the week and you'll be fine." I said.
"I will do my best, but I think sweets are not my only problem. I think the main problem is I eat too much food at one time...even if it's healthy." she said.
"You're not measuring your portions?" I asked.
"No, I just eat until I'm full." she said.
"Ok, here's what you need to do." I said.
To summarize, I gave Nancy a customized meal plan with detailed caloric measurements of how much food she should be consuming per meal. Besides her sweet tooth, this should definitely improve her results.
Nancy is one of many people who are under the assumption that just because they're eating HEALTHY, they'll lose weight and become more fit, regardless of what their portion sizes may be. I hate to admit it, but I too had the same perception a while back.
But the fact of the matter is, portion sizes DO matter and the caloric quantity of your meals is VERY important when you want to achieve results with your fitness program.
Obviously, eating healthy plays a factor as well, but you must not overlook how much you eat per meal.
Take for example this meal:
A whole plain potato is about 6-8 ounces which is 250 calories.
A whole chicken breast is about 6-8 ounces which is 300 calories.
A couple cups of broccoli are about 10 ounces which is 98 calories.
Pretty healthy, Right?
You got your potato which is a great starchy complex carbohydrate. You have your chicken breast which is an excellent source of protein. And, we can't forget your fibrous green broccoli. You couldn't possibly eat any healthier.
Healthy...Sure.
Right portion size? Not even close.
The meal is essentially 2 times bigger than what it needs to be. The correct food amount for men (smaller for women) should be:
Half of a potato. (4 oz / 125 calories)
Half of a chicken breast (4 oz / 150 calories)
1 cup of broccoli (5 ounces / 48 calories)
So, if we add both meals up, we'll see that...
Meal # 1 is 648 calories and #2 is 323 calories. I think you can see a big difference.
If you want to get awesome results with your program, you must keep track of this.
You must understand that despite the fact that meal #1 is very healthy...it's also 648 calories. No matter how you slice it, that's WAY TOO much for one meal!
Your body cannot readily absorb that many calories at one time. It will process what it CAN and store the rest into your fat cells. Plain and simple.
There is MUCH more information that I could give you regarding this topic. If you would like to learn more about this, feel free to give our office a call at 1-800-845-9016 or you can click this link - http://www.fitnessandresults.com/dial_a_trainer.php to find out more about our "Dial-A-Trainer" program.
Have a great week!
Yours in Total Fitness & Maximum Success,
Jim Coughlin
I truly believe that to be successful, you must not play by other people’s rules. In my opinion, when you live by someone else’s rules, you are in fact limiting yourself and your ability to grow as a human-being. You are living a life that is not unique, not – YOU.
This is not to say, break the law or do things unethically; not at all…you just need to live the life you want without boundaries.
When I first started in the fitness industry about 5 years ago, I was a perfect example of this. I worked for companies, ALL of which had me follow practices I wasn’t really passionate about.
These principles ranged from sales to advertising to customer service to marketing and so on. So I was told, these methods were the best way of doing things.
At first I didn’t know any better. I was just content on having a job and working in the fitness industry. But after a couple years of struggling, I quickly discovered that the ONLY way I was going to be successful and live the life I wanted was to go out on my own and start my own business.
Was it a gamble? Sure.
Was I scared? You bet your arse.
After all, before I became involved with fitness and health as a profession, I had had the same job for 6 years. So having 3 different jobs in the span of 3 years was nuts for someone like me.
But looking back, I don’t regret a thing. Sure, starting my own business was risky, but it was totally worth it.
I now live life on MY terms. I play by MY rules. I have differentiated myself from everyone else by exemplifying the best customer service in this business and because of that, I am successful. As a friend recently told me, if you’re “fitting” in, you’re failing. I couldn’t agree more.
The same is true about the training philosophy I teach. The reason I’m in business is because I’ve gone against what many people in this country think…
“You need a gym to get into great shape.”
Fact is though, the GYM does not get you into shape.
Your motivation and desire to exercise DOES.
Your dedication and devotion to eating sensibly DOES.
Your decision and commitment to living a healthier lifestyle DOES.
Why not think that instead of going to the ‘gym’...your BODY is your own gym?
Why not save 7 hours a week traveling?
Why not avoid the posing, meat-market, spandex wearing crowd?
Why not save $50 dollars or more from annoying monthly fees?
Why not exercise in the comfort and privacy of your own home?
Why not avoid the clunky, dangerous machines that risk injury?
Why not follow practical exercises such bodyweight calisthenics, free weight exercises, band/tubing training and intense cardio conditioning?
Why not stop relying on a tired fitness trend that is inconvenient but rather a sensible fitness program that can easily be incorporated as a lasting lifestyle?
Why not stop following the herd and be different?
Now, if you’re O.K. with the gym, that’s fine by me. But don’t say I didn’t give you better solutions to get fit.
Fact is, I not only teach people how to be successful with in-home personal training but I also follow it myself.
DO NOT think for a second that I am some guy that sits behind a computer, writes random blogs and doesn’t practice what he preaches.
Truth is, it’s a miracle that I can send you as many articles as I do considering I train 35-40 sessions a week and run a business.
But I make no excuses. Fitness and health is my life, so you best believe I’m following a religious routine that I’m passionate about and truly believe in.
EVERYDAY, I follow the “Home Fitness Secrets to Success” workout routines - http://www.fitnessandresults.com/homefitness_book.php all of which are done right in my own bedroom. The routines take me 30-45 minutes and I feel like a million bucks afterward!
I also eat 5-6 healthy meals a day and drink plenty of water (more about this in later articles)
And guess what?
I’m in the best shape of my life!
So stop relying on the gym to get in shape. Save time, money and peace of mind by ordering my book today!
Here is the link - http://www.fitnessandresults.com/homefitness_book.php
Yours in Total Fitness & Maximum Success,
Jim Coughlin
P.S. Here’s what clients have say about in-home personal training and "Home Fitness Secrets to Success"...
Hi Jim
Things are going really good. I am right now 13.5lbs lighter and hoping i can keep it up for an additional 40lbs to go. My diet i have to keep in check all of the time. Roy has taught me how to not have to go to the gym to workout which was my biggest struggle on when to fit the gym in and i think i will keep it up by working out in the comforts of my own home on days when i dont feel like going to the gym. Just the other day when the weather was bad i put on my gym clothes and worked out at home without having Roy there. Its amazing what you can accomplish at home.
All in all i am very happy with the results so far!
Jen
Hi Jim:
Just wanted to let you know I received my copy of "Home Fitness Secrets
to Success" last night. I opened it up, intending to take a quick look
through, and ended up reading it cover to cover. The directions and
illustration for each exercise are great and I remember doing many of
those workouts during our training sessions. This will be a great
reference when you move and we're not able to train together anymore.
Great job!!
Thank you!
Nancy
I love your new book! Hope all is well.
Jody
Hey Jim,
I looked at the book and I really think you hit your target audience on the proverbial head with this book. I really liked the use and the repetition of your tips. In fact I’m going to buy one for a friend of mine. Nicely done!
Ben
Hi Jim,
Thank you so much for this book. It has a great info in it! We enjoy reading over it! Thanks again. Love the articles! Take care...Patty
Here is the link again to ORDER - http://www.fitnessandresults.com/home_fitness_order.php
"10 Things Your Fitness Club Won't Tell You"
1. "If you're still here in April, it'll be a miracle."
The fitness craze is going gangbusters, with gym attendance up 23% since 2001, to 41.3 million, according to the International Health, Racquet and Sportsclub Association (IHRSA). And most new recruits sign up in January — the busiest month for fitness clubs. That's when well-intentioned souls trying to stick to their New Year's resolutions flood their local gyms, often resulting in long lines at the treadmill, overtaxed gym staff and towel shortages in the locker room. But it won't be long before the throngs thin; most resolution makers trip up in the first 90 days, says Alan Marlatt, director of the Addictive Behaviors Research Center at the University of Washington. And indeed, that's what clubs expect. "They bet on it," says Meg Jordan, editor of American Fitness, adding that most gyms count on a 20 to 30% dropout rate.
In the meantime, there are ways to avoid January overcrowding and make it past the 90-day hump. When selecting a new gym, visit the facility during the time of day you're most likely to attend. If it's crowded, check to see whether waiting lists and time limits on machines are enforced or whether it's a free-for-all.
About 80% of all infectious disease is transmitted by both direct and indirect contact, says Philip Tierno, director of clinical microbiology at New York University Medical Center and the author of "The Secret Life of Germs." That makes the gym, with its sweaty bodies in close proximity, a highly conducive environment for catching everything from athlete's foot to the flu.
In swabs of medicine balls, for example, Tierno found samples of community-acquired MRSA — a strain of staph resistant to some antibiotics. "You take your chances," Tierno says. "Any time you touch a medicine ball or machine, you have to know that your hands are contaminated and should be washed."
What about those spray bottles some gyms provide for wiping down equipment? They may help, Tierno says, but he recommends additional measures, such as wearing long sleeves and pants while working out. Also, bring your own towels, since there's no guarantee that your gym's linens have been bleached or rinsed in clean water. While in the locker room, make sure you wear flip-flops, and avoid sitting nude on any exposed surface.
Almost one-third of sudden cardiac arrests outside of homes and hospitals occur in fitness clubs or sports facilities, says Mary Fran Hazinski, a registered nurse and senior science editor at the American Heart Association. Yet most health clubs aren't fully prepared for such crises. That was the case at a 24 Hour Fitness in California, where Nick Pombra, 43, collapsed after running on a treadmill in July 2004. Gym staff tried CPR, but by the time paramedics arrived, it was too late, says Mike Danko, a lawyer for Pombra's family. 24 Hour declined to comment.
While effective CPR can buy time, it won't reset a heart after cardiac arrest. That's where automated external defibrillators, or AEDs, come in. Chances for revival drop as much as 10% each minute that passes without proper CPR and defibrillation. But even in states like New York that require gyms to have CPR equipment, as well as AEDs and trained personnel in clubs with over 500 members, two-thirds surveyed by the attorney general's office in 2005 weren't in compliance. Find out if your club has the right equipment and, equally important, staff trained to use it.
If you work out at a gym, chances are an on-site personal trainer will try to sell you his or her expertise. And with their Colgate smiles and buff bodies, they must be able to teach you a thing or two about getting into shape, right? Not necessarily. Trainers need no standard certification, and the credentials some flash require only a quick online course or a fee, says Neal Pire, a fitness-industry consultant and former trainer.
Jonathan Jacobson, a marketing exec with a degenerative disk disease in his lower back, sought out a trainer to design a routine appropriate for his condition. But after following a boxing regimen the trainer recommended, he was left in pain. When his doctor told Jacobson, 35, to stop, the trainer suggested Pilates — which only further aggravated the problem, ending in a slew of medical procedures. "He had certificates and tons of plaques on the wall," Jacobson says. "It's taken about a year to not be in pain every day."
Seek trainers with credentials from respected institutions like the American College of Sports Medicine or the National Strength Conditioning Association — preferably with some training in sports medicine or phys ed.
If you think giving up the Ben & Jerry's is tough, try quitting your gym. Trouble canceling membership is one of the top complaints against fitness clubs logged with the Better Business Bureau and states' attorneys general offices. Before Chris Hinkle and his wife moved to North Carolina, they met with the manager at their Gold's Gym in Austin to cancel their prepaid membership. They were told a refund check would be in the mail. That was March. After months of unreturned calls, Hinkle contacted the BBB, which also got no answer from Gold's and gave it an unsatisfactory rating. "I was an ecstatic booster of Gold's," Hinkle says. "Now I tell people to never go there." A Gold's spokesperson says the club sends a refund in such cases once it receives proof of a move — documentation Hinkle says the Austin manager didn't ask for in March.
For those paying monthly, calls from collectors or a battered credit score may be the first clue membership was never terminated, says Todd Mark of the Consumer Credit Counseling Service of Greater Atlanta. Follow contract terms to the letter, providing proof of a move or a doctor's note. Create a paper trail, and alert credit agencies about the dispute.
The devil is in the details, and it's never truer than when it comes to fitness club contracts. Fast-talking reps may offer you a deal you can't refuse, but often that's exactly what you should do. "Sometimes you end up with salespeople trying to make quotas that engage in pressure," says Helen Durkin, head of public policy at IHRSA. Occasionally, this can lead to a glossing over of details. One Bally offer that has elicited complaints on Consumer Affairs' web site is a 30-day trial membership with a catch: You must visit the club a minimum of 12 times during the first month to cancel without penalty; otherwise, you're locked into a multiyear membership. Some consumers complain they did attend the required number of times but that when they decided to cancel, the club had no record of the visits. A Bally spokesperson says the company's policy is to check all members entering the club and record their usage.
Your best defense: Read every word of the contract. Never rely on a suave salesperson's "word" no matter what authority they profess, and don't let anyone pressure you into signing before you're ready — take the contract home and read it overnight.
Unlike many businesses, fitness clubs do not need a license to operate. Furthermore, although the American College of Sports Medicine and other groups publish guidelines for the industry, they don't have the teeth of the law. "In most cases [the gym] is not a safe place to go because there is little standardization," says Marc Rabinoff, forensic expert and professor of human performance and sport at the Metropolitan State College of Denver.
Take equipment maintenance, for example. Although manufacturers must include instructions with exercise machines, nothing forces gyms to follow them, Rabinoff says. Injuries can result from poorly or improperly maintained equipment, says Cedric Bryant, chief science officer for the American Council on Exercise. Harold Leon Bostick knows that all too well. Due to a design defect in a machine he was using, a stack of weights came crashing down while the law student was doing squats at a California gym in 2001, severing his spinal cord.
Bryant recommends asking to see maintenance and cleaning logs — hallmarks of a good club. Gold's Gym, for one, says it follows manufacturers' maintenance guidance to the letter and replaces equipment every five to seven years. And avoid machines that stick or don't move smoothly.
Balloons and freebies often signal promotion time at your local gym — most frequently before the holidays and at the start of summer.
Already a member? Jot down these specials, and ask for one of them when it comes time to renew your membership. Some gyms will honor the rate months after the posters come down, says Mark, of the Consumer Credit Counseling Service of Greater Atlanta. If you're looking into a new membership, remember that the cheapest deals will likely be those that lock you in for a long time. For example, Bally's flexible plans, including month-to-month memberships, typically cost $5 to $10 a month more than its popular long-term "Value Plan." As for trainers, you might be able to get a break if you decide to share sessions with a friend or two, says Carol Espel, Equinox's national group fitness director.
In 2003, the FBI put out a bulletin about a group of burglars stealing credit cards from lockers of health club members on the East Coast. Since then, there's been no similar FBI bulletin — but that doesn't mean your valuables are safe at the gym. You never know who's lurking around the locker room while you're sweating away on the elliptical machine. "For so many people, the health club is like a community," says IHRSA spokesperson Brooke Correia. "You feel very comfortable, but there are situations where potential thieves will break into the club and take advantage of that safe atmosphere."
Ben Osbun tried to end 2004 on a healthy note by working out at his local YMCA on New Year's Eve. But the day quickly soured. When the Chicago real estate agent returned to his locker, he found that the padlock had been cut and his cell phone, keys and wallet were all missing. Only his jacket was left behind; the thieves showed him some mercy since it was December, Osbun says. He adds that the gym staff wasn't particularly surprised by the incident, since petty theft is common in health clubs. Osbun learned his lesson; he now brings very little with him to the gym.
If you do intend to store items in a locker while you're working out, IHRSA recommends using a padlock with a key, which is harder to pick than a combination lock. Good to know — not that it would have helped Osbun any.
Fitness clubs sure do know how to watch their backs, legally speaking. It's nearly impossible to visit a fitness center without signing a waiver that absolves the club of liability — involving everything from malfunctioning machines that cause injury to improper instruction by staff members.
In Michael Stokes's case, it was a defect in the basketball court's floor at his Kent, Wash., gym that caused ruptured tendons in his knee and shoulder. While a judge found that Stokes may not have known what he was signing, a subsequent Court of Appeals ruling upheld the waiver and dismissed the case, says Mark Davis, a lawyer at Curran Mendoza who represented Stokes.
And that's how it usually goes, since the majority of states' courts tend to side with the gyms on the matter of liability waivers, while only a handful, including those in New York and Virginia, are likely to rule against them. Occasionally, a judge will rule on behalf of plaintiffs in instances of gross negligence, but that bar is set pretty high in some states, such as Washington, Davis says.
Bottom line: Understand that you're taking your health in your own hands when you go to the gym, so you need to watch your own back — literally.
Well, I don't know about you, but this article pretty much sums it up for me and easily answers the above question. Fact is, you DON'T need a gym to get into the best shape of your life...all you need is the RIGHT guide...and my new book "Home Fitness Secrets to Success" is exactly what you've been looking for!
Go here NOW for more details - http://www.fitnessandresults.com/homefitness_book.php
Yours In Total Fitness & Maximum Success,
Jim Coughlin
P.S. Stop wasting your precious time at gyms... Get into kick-butt shape on YOUR terms. Order TO-DAY - http://www.fitnessandresults.com/home_fitness_order.php
I consider myself to be an enthusiastic person. I have a great ability to communicate with people which in essence gets them EXCITED to exercise. This infectious motivation translates to awesome results...every-time.
Well, this was not the case with a client I used to train by the name of Eric. Eric was a not a happy guy. Introverted, gloomy and miserable would be an understatement to describe his personality.
Though he knew exercise was good for his health, I could tell he was not in the least bit thrilled to do it. I knew from the get-go that he and I were not gonna mesh well while training together, but I decided to suck it up and train him anyway.
I worked with Eric for a little over four months. And let me tell you, the training was pure, agonizing h*ll. We trained doing the Total Body Makeover - http://www.fitnessandresults.com/total_body_makeover.php (5x a week), so you would think he was motivated.
But it didn't matter if I had a speaker phone, whistle or even a 2 x 4 to hit him up side the head (hehe), dude was so UNmotivated, he was practically non-living!
Getting him to do anything more during the strength training, such as more reps or weight was like pulling teeth. And getting him to run or even jog was NOT going to happen. It was a complete waste of my time and I knew it was a huge mistake taking him on as a client.
Not only did Eric have no type of motivation during the training, but his general attitude stunk like cow manure. I mean, his personality sucked me dry. I would leave each session feeling horrible, like I had done something wrong. He had such a negative outlook on life. Every conversation I had with him felt stilted and completely forced. There was NO positive energy whatsoever.
So after the second Total body makeover package was over, I finally fired Eric. Enough was enough. I was sick and tired of him bringing me down. He obviously was an individual who was not going to change his ways.
I mean, if I can't make him appreciate fitness and health, I find it very hard to believe that someone else will.
Point is, when you're going to start a fitness program, you can't just go through motions and expect things to happen.
You can't just say "Well, I'm exercising...I hate every minute of it...but hey, I'm still exercising. As long as I'm doing it, I'll get results."
If you have this type of attitude, you're leading down the path to nowheresville.
The whole point of incorporating fitness into your life is to not only change your life physically and create the body of your dreams...but you must transform mentally as well.
For you to be a total success, you MUST alter your mindset. If you hate to exercise, you can't expect your body to change.
Yes, exercising and eating right may appear to be hard work, but you must look beyond that. You must look at exercise and eating right as the ticket to a BETTER life!
If you think for a moment about the huge amount of benefits being healthy provides, you'll quickly realize that everything and I mean every-thing in your life improves.
I think these inspiring testimonials should prove my point - http://www.fitnessandresults.com/testimonials.php
Yours in Total Fitness & Maximum Success,
Jim Coughlin
P.S. I want to thank everyone for the positive feedback of my new book "Home Fitness Secrets to Success" - http://www.fitnessandresults.com/homefitness_book.php It really means alot. I look forward to hearing many more success stories...keep me posted!
