Staying Fit away from home!

Here are some simple ways you take your workout anywhere on the road; whether it be vacation or business trip.

Outdoor Workout: If you can’t find a hotel that has a gym, try to book a hotel near a park or recreational area. Go for an exhilarating run or walk. That will get you pumped for the day's meetings.

Space-saver BootCamp Workout: This circuit doesn't involve any equipment, just your own body weight. Start with a short warm-up by marching in place or doing jumping jacks for three minutes. Then do one set of 10-50 reps--depending on your current fitness level--of push-ups, alternating lunges, dips, squats and sit-ups/crunches. If you're up for it, repeat the circuit two or three times. This will really get your heart rate up and work your muscles.

DVD Fitness: Most hotel rooms have DVD/VCR machines. Bring your favorite fitness or yoga video with you.

Remember to be prepared to try different routines and exercises when you travel. You'll have to be flexible. If the hotel gym doesn't have the elliptical trainer you normally use, try something else. If you're used to lifting free weights and the gym only has machines, try them. Changing up your normal workout routine is actually a good thing. But there's no excuse for not working out.

P Before printing this blog think if it is necessary. Think Green!

 

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The Blame Game

Whose fault is it that you're out of shape?

If you go by what you hear in diet ads then you believe that it's anyone's fault but yours.

The big diet companies think that if they put the blame on you, then you wouldn't buy their bogus pills. So they put the blame on your cortisol levels, your modern diet (ie fast food), or your busy schedule instead of where it belongs - which is squarely on your shoulders.

Sure, you have obstacles that get in your way - your schedule, your job, your kids, the weather, your knee injury from college...but ultimately you have the body that you accept.

I'm going to repeat that so it will really sink in.

You have the body that you accept.

Embracing the blame for your current weight is not a bad thing - it's empowering. Think about it. If it really wasn't your fault, if it really was due to a long list of variables that you have zero control over, then you'd be stuck. You'd have no way to change.

The Secret Behind 'Before and After' Pictures

Allow me to pull back the curtain for you on something that the diet industry doesn't want you to know. You've seen countless before and after pictures documenting weight loss as a result of a diet product. Well, there is more involved than just the diet product, and it's the same across the board.

Look into the eyes of any person in their before picture and you'll see that they are disturbed. The body they have is no longer in sync with the body they can accept.

They changed the body that they accept.

Now look into their eyes in the after picture - see the sweet satisfaction? They now own the body that they decided they could accept. And what a great feeling that is.

Your Time To Transform

Whether you realize it or not, you already posses everything you need to transform your body, but it all starts with taking responsibility for the body that you have today. You have your current body because until this moment you've been OK with it.

Oh sure, you aren't thrilled with it, and you even talk about losing weight and getting fit, but you haven't changed what you'll accept. Here's how to transform your body in 3 steps:

Step One: Get Disturbed

You've heard it said that emotion creates motion. This is essential when it comes to losing weight. Just like those folks in the before pictures, to transform your body you must first decide that you can't live another day in the body you currently have.

It's time to get your emotions stirred up. Make a list of all the reasons that you must lose weight and get fit. Get disturbed!

Step Two: Get Focused

Without clarity it's very hard to get where you want to go. Now that you're disturbed with the body you have, it's time to decide what the body you can accept looks like.

I want you to think in concrete and specific terms. Just like the captions under those before and after pictures - "Suzy lost 25 lbs", "Mike lost 8 inches from his waist", "Jenny went from a size 18 to a size 6" .

Get a clear picture in your mind of what you'll look like in your after picture and visualize what the caption will read.

Step Three: Get Moving

The time spent between your inspiration (now) and your action determines whether you will succeed or fail. Don't allow yourself to get stuck between inspiration and action - there is always something that you can do right now.

Don't you agree that you'll be happier living life in a fit, healthy and attractive body, rather than the body you have today? Of course you'll be happier.

I've helped scores of clients just like you finally lose their unwanted weight.

I am here to take you from your before picture to your after picture, however, you need to bring something to the table - you need to make up your mind about what you'll accept of yourself.

What will you accept?

 

Email: theo@tilttotaltraining.com
Phone: 877-438-8458
Web: www.tilttotaltraining.com

  The information contained in this message and any attachment may be proprietary, confidential, and privileged or subject to the work product doctrine and thus protected from disclosure.  If the reader of this message is not the intended recipient, or an employee or agent responsible for delivering this message to the intended recipient, you are hereby notified that any dissemination, distribution or copying of this communication is strictly prohibited. If you have received this communication in error, please notify me immediately by replying to this message and deleting it and all copies and backups thereof.  Thank you.  

Are You Wired to Relapse?

February is the month that most people revert to their pre-New-Year's-Resolution habits. Have you given up on your fitness goals yet?

"If you are looking for an excuse to fall off the wagon, the universe will provide one."

That was the lesson that Oprah shared in her recent confession about her ongoing struggle with weight. Oprah knows how it feels to fall off the fitness wagon; in the January issue of The Oprah Magazine she described her recent 40 pound weight gain.

Her testimony was filled with valuable insights for anyone else prone to relapse. There was a hidden cycle that I found in her story - one that exposes the process of falling off the wagon.

1) You Fall
Your fall off the wagon could take place in a single moment, or it could be the result of a drawn out process. Oprah described her fall as one that happened slowly as a result of health problems. These health problems became her reason for not exercising.

Illness, vacation, holidays, changes at work or any other change in your schedule are all things that'll get you off the wagon. Once you're off the real damage begins.

2) You Surrender
There comes a point after you fall off the wagon that you simply throw your hands up in the air and give in. For Oprah this was a dramatic moment. "I started eating whatever I wanted - and that's never good. My drug of choice is food. I use food for the same reasons an addict uses drugs: to comfort, to soothe, to ease stress."

This is the most destructive part of the cycle. You remove all expectations from yourself and as a result you plummet into an unhealthy realm. The progress that you've made toward your goals is lost and even more weight is gained.

3) You Hit Bottom
Inevitably there comes the moment when you hit bottom. Your body shows the new weight gain and you feel awful about it. For Oprah it was a sobering moment. "I felt completely defeated. I thought, I give up. I give up. Fat wins." She went so far as to say, "I felt like a fat cow. I wanted to disappear."

While hitting bottom is never a fun experience, it is a necessary one. The pain must become great enough for you to turn it around and take the control back.

4) You Take Control
Now comes the good part. When you hit bottom you were out of control, now you're ready to once again grab the reigns. Oprah says that "These days I've put myself back on my own priority list."

She plans to get an hour of exercise five or six days a week, as well as eating healthfully and reordering her life to include time to replenish her energy. Her new goal is to be strong and healthy and fit.

Have you fallen off your priority list, like Oprah fell off hers?

The time has come to put yourself back on that priority list. The time has come to decide that you are worth it.

I'm here to help you do just that. Call or email today to get started on an exercise program that will change your body and your life...just like Oprah.

Your are always truly healthy in spirit,

Theo

theo@tilttotaltraining.com or 877-438-8458

  The information contained in this message and any attachment may be proprietary, confidential, and privileged or subject to the work product doctrine and thus protected from disclosure.  If the reader of this message is not the intended recipient, or an employee or agent responsible for delivering this message to the intended recipient, you are hereby notified that any dissemination, distribution or copying of this communication is strictly prohibited. If you have received this communication in error, please notify me immediately by replying to this message and deleting it and all copies and backups thereof.  Thank you.  

7 Tips to Manage Stress

Practice deep breathing. You probably don't worry much about how you're breathing (as long as you're still breathing!), but too many people are shallow breathers. We don't take the kind of deep, diaphragmatic breaths needed to trigger the relaxation response. So the next time you feel your shoulders tightening and your stomach clenching, stop whatever you're doing and just take a few slow, deep breaths.

Meditate. Meditation is not about chanting; it is about being in the moment, which is much more difficult to do than it sounds because you need to focus. Or, as one author put it, "The art of being serene and alert in the present moment, instead of constantly struggling to change or to become. Take a class or join a meditation group to learn, and then practice, practice, practice. one way to find a group is to research for meditation circles or groups. one I particularly love to attend is Centers for Spiritual Living.  They are nearly in every state and country around the world so look them up and see what meditation can do in your life.

Eat Right.  Eating correctly with an abundance of nutrient dense foods such as fruits and vegitables and lean sources of protien, along with high fiber hasexstream effects on stress levels.

Workout Daily.  Daily exercise is probably the single most effect way to reduce stress in your life.  It allows you to focus on one thing at a time and get rid of the distractions lingering around in your head.  If you find that you still are distracted in your daily workout routines. Concider meditating 30 minutes before your workout to focus on what you want to accomplish with this workout.

Listen to some soft music. There's a reason they play New Age music in spas: the soothing sounds of water falling or a gentle guitar playing enables relaxation. If you're not into New Age, how about classical? In one study of 143 women undergoing breast biopsies, women who listened to classical music during the procedure reduced their levels of anxiety as much as women who took a prescription antianxiety medication. Another study found that music therapy reduced anxiety and improved sleep in a group of women at a domestic abuse shelter.

Relax your muscles. One at a time. This is called progressive muscle relaxation. Start at your toes and tense and relax each muscle, systematically moving up your body. Many studies show this simple relaxation works wonders in reducing anxiety and stress hormones.

Get a pet. Numerous studies find that playing, snuggling, even petting a dog or cat reduces levels of anxiety. Bet you never thought of your golden retriever as an alternative therapy before!

  The information contained in this message and any attachment may be proprietary, confidential, and privileged or subject to the work product doctrine and thus protected from disclosure.  If the reader of this message is not the intended recipient, or an employee or agent responsible for delivering this message to the intended recipient, you are hereby notified that any dissemination, distribution or copying of this communication is strictly prohibited. If you have received this communication in error, please notify me immediately by replying to this message and deleting it and all copies and backups thereof.  Thank you.