Top 10 Reasons Why You Will Fail...

1. You have failed before.

2. You are too old so just give it up now.

3. You don’t have a gym membership and it’s too cold or too hot to go outside.

4. You are a loser.

5. Healthy food is too expensive.

6. You are lucky to have 10 minutes to yourself these days so how are you supposed to stay on a regular workout and healthy eating routine?

7. Everyone who has lost fat and have kept it off just have a lot more willpower than you do or they are just smarter, maybe luckier and probably are just better than you.

8. For you to lose weight would be vein and below your standards. “Shallow” if you will.

9. You don’t want to lose all your overweight friends.

10. It’s impossible to fight the fat genes that you have inherited.

Alright I can’t stop. Here is a bonus for you…

Bonus… What else is there to talk about other than complaining about yourself?

Chad Cannon is a certified personal trainer, fat loss expert, speaker, author, and founder of Shaping Concepts Fitness Training Studios. Learn more about how you can receive a FREE no obligations trial of his Shaping Concepts of Bluffton Fitness Programs and Boot Camps.

How I Lost 15 Pounds In Just 5 Minutes!

Okay, you want to know the real secret on how to lose body fat fast. I promise, no gimmicks, no weird exercise gadgets, no supplements, no diets. This is simply the real deal on how I lost 15 pounds of UGLY, UNWANTED FAT in 5 minutes!

Yes, I was overweight at one time. Back in 1995-6 I coached college track while attending grad school an hour away. I spent most of my days where I coached and lived on Big Macs about three times per day, everyday. Once I stopped coaching at the college level, I decided to get my body back. I tried everything and nothing worked. Finally, I found the absolute best possible way to get rid of my fat and I did it in 5 minutes. And I did it at a very low price of about $4.
I walked down to the hardware store, bought myself a hack saw and cut all the fat off me. It only took about 5 minutes.

Okay, I didn’t really do that. I must say though that I certainly wanted to, as do many of you I’m sure. Well I hate to say it over and over again, but nothing you do will make you lose fat that fast. Losing weight simply takes time. It is work. It takes determination. It takes willpower. It takes a lifestyle change! If you aren’t willing to put forth the effort, then live with the consequences and stop complaining about it.

I lost my weight by eating healthier and exercising. I put myself in that situation, so I got myself out of it. Yes it took time, but think about what I would look like today and how I would feel today if I didn’t take a few months to make some changes.

You can do the same. You CAN do the same!

Chad Cannon is a certified personal trainer, fat loss expert, speaker, author, and founder of Shaping Concepts Fitness Training Studios. Learn more about how you can receive a FREE no obligations trial of his Shaping Concepts of Bluffton Fitness Programs and Get Sexy Boot Camps.

My Daughter and My Muscles

My daughter saw me the other day with a sleeveless shirt on and said to me "wow daddy, you’ve got some muscles". That’s pretty cool coming from a 6 year old.

Earlier that morning the two of us went to the recycling center and her job was to recycle all the magazines. I had a few fitness magazines in there, some with some big body building guys on the covers. She was very intrigued by their muscles and couldn’t stop looking and commenting on them.

So after commenting on MY muscles that night, she then went on to say "If you work hard you could look like those muscle guys too." This is a funny conversation I’m having with a 6 year old girl (keep in mind that she’s always around fitness and a healthy lifestyle being in my family).
So we sit down and have an education session. I go on to tell her that no matter how hard I try, daddy will never look like those guys. I explained to her that my genetics won’t let my body do that. She actually understood that part. So then I said I’d probably have to spend 5 hours a day, everyday working out to even come close to looking like that years and years from now, and I would have to eat about 3 or 4 chicken breasts every meal every day.

So she said "daddy, because you work so much, you’ll have to get to the studio in the middle of the night, around 2 o’clock and workout before you start training people." She said "set your alarm, you need to start tonight".

I told her I would do it but only if she came with me every night. She said "okay daddy, I’ll set my alarm too." Then she added "But wait…Maybe I should ask my teacher first. She might not like that idea".

Chad Cannon is a certified personal trainer, fitness professional, owner of Shaping Concepts of Bluffton, author and speaker. Get your free trial at http://www.shapingconceptsbluffton.com

No Time To Workout? Whatever...Watch This Video!

So I walked in the bathroom last night to help my wife give the kids their nightly bath. When I walked in however, my wife wasn’t bathing them. Our kids were playing together in the water while my wife was doing a workout. IN THE BATHROOM! So of course I had to grab a camera...

From now on, if I hear anyone say that they don’t have time to get a workout in, I will always think of my wife doing her bathroom workout.

When you think you are too busy you might just be in the perfect place to get a quick workout in!

Chad Cannon is a certified personal trainer, fitness professional. owner of Shaping Concepts of Bluffton, author and speaker. For a trail offer at Shaping Concepets fitness go to http://www.shapingconceptsbluffton.com/

Simply Breathing

You’ve all seen it…The muscle head wanna be in the meat-head gym that throws the weights around and grunts so loud you can hear him from the showers. You know what I’m talking about. Did you ever wonder why they grunt? Well I’m gonna tell ya!

You see the one’s that grunt were never taught how to properly exert their energy through breathing therefore are having trouble with the exercise because of that. I understand that they are most likely trying to push around too much weight and that would force them to grunt a little. However, if they were to calm down and focus on the movement, and breathe normally, like they were walking down the street, pushing that same heavy weight would be much easier.

Inhaling during the easier part of the movement and exhaling during the tougher part helps the body relax, and when the body is relaxed is can exert more energy. Try it. Get on the floor, do as many push-ups as you possibly can, even on your knees if you have to. Once you get to the point of failure breathe very easy outword as you push yourself up and breathe in slowly as you go back down and I bet you can knock out a few more reps. Go ahead, try it.

Now you know how to breathe properly while exercising. WOW! Who would of thought?

Chad Cannon is a certified personal trainer, fat loss expert, speaker, author, and founder of Shaping Concepts Fitness Training Studios. Learn more about how you can receive a FREE no obligations trial of his Shaping Concepts of Bluffton Fitness Programs and Get Sexy Boot Camps.

What ESPN taught me...

So I was catching up on a little Sports Center over the weekend as I try to do at least once every week to see if any new NFL trades have happened, any new baseball players failed steroid tests, see how Tiger was doing in his comeback, and many other things. I happened to see a poker commercial (only on ESPN!). Even though I can’t stand card games, this particular advertisement caught my attention. It said something like…They all start with the same odds. That got me thinking about the life in weight loss and how, for the most part, we all start with the same odds when it comes to losing weight.

Some people need to lose a lot, some a little. Most people have chosen to eat unhealthy and not exercise, which is why they are in that position in the first place. Most people need to decide one way or the other which path they will continue to go down.

For the most part, everyone that needs to lose weight has gone down the same path, the wrong and unhealthy one for many reasons. But my point is that most people did the same thing. All those people now have the same odds in choosing which path to go down next. I’m not talking about circumstances now. I’m only talking about the odds they have to choose which path to take. Everyone has the same odds. Either choose the same path that got them where they currently are, or, choose the healthier path and make a life changing decision.

We all started out with the same odds. I know which one I chose for myself. Which path will you choose?

Chad Cannon is a certified personal trainer, fat loss expert, speaker, author, and founder of Shaping Concepts Fitness Training Studios. Learn more about how you can receive a FREE no obligations trial of his Shaping Concepts of Bluffton Fitness Programs and Get Sexy Boot Camps.

It's a First Ever in Shaping Concepts History!

I’m honestly wondering if the population in the U.S. has completely lost its enthusiasm for losing weight. Well, let me take that back. I wonder if as an overall population people just don’t want to put the effort into losing the weight correctly anymore. There are now so many other ways to lose weight these days (unhealthy ways) yet the one that everyone knows is the healthiest way to lose the weight, the one way that everyone knows will help the body feel and look better, has almost gone by the way side. You know the way I’m talking about; eat healthy and exercise.

As I mentioned before, here at Shaping Concepts there has been a first. That first however is not a good one. I’m certainly not happy about it. Maybe it’s me. Maybe people just don’t care about taking care of themselves any longer. I’m not sure what the deal is. I do know it completely HAS to change.

You see we have plenty of clients here at Shaping Concepts. At the beginning of each day, our books say we are completely full. However, this is the honest to God’s truth…We have had more cancelations in the last 30 days than we have had training sessions. I’m honestly lucky my doors are still open. Now I don’t want people to come in for me, so I can keep my place open for business. I want people to come in on a regular basis to lose weight, and take care of themselves, keep their medical bills down, and just feel good about themselves. I personally couldn’t live with myself knowing I took the easy way out. But that’s just me.

And don’t tell me it’s the economy. That’s a bunch of…BS!… People are canceling to take trips and going to great places, meanwhile when I do see them once in a blue moon, I hear…”I just can’t seem to lose any weight.” Well guess what people, you never will if you keep stopping! Working out once every two weeks isn’t going to do CRAP. I personally workout at least 5 days per week. I don’t do anything real hard. I do some cardio mixed in with my resistance training 3 days per week and add 2 days of easy cardio on two other days. Each one of these last less than 20 minutes usually. Oh, and I watch what I eat as well. Yes, I cheat every now and then, but I make little sacrifices here and there. It’s not hard! So why are people sacrificing their own health then complaining about how bad they feel all the time? I don’t know, but I’m going to do something about it. My profession IS FAILING! And as a fitness professional I got in this business 20 years ago to make a difference, so I guess it’s time I need to go do that. Cause I apparently have done a horrible job thus far as an overall big picture. Yes, I’ve changed many lives around, but as a population, it’s not looking good.

So what do I do about this? There are many things I could do. There are many things I need to do. Then there are many things I should do. I have to figure out the things that will make the most profound statement. Give me your opinion on what you think I should do to change this lazy minded – take the easy way out epidemic. I’d like to hear all your ideas. Remember , I’m looking to change the overall population, not a few people here and there.

Chad Cannon is a certified personal trainer, fat loss expert, speaker, author, and founder of Shaping Concepts Fitness Training Studios. Learn more about how you can receive a FREE no obligations trial of his Shaping Concepts of Bluffton Fitness Programs and Get Sexy Boot Camps.

Mind Over Matter

I am seeing the world in more than just a physical, objective, subjective level. I am seeing the world on a spiritual level that is fairly new to me. And for some reason I have connected a spiritual level to exercise. I can reach past all the physical feelings most of us feel while working out. I can now focus my energy on improving each and every movement to the extreme through relaxation and focus, not what I feel physically. Yes I still feel the burning muscle fibers, and yes the muscles do eventually fatigue, however I have taught myself through focus that my muscle fatigue can go much longer than I ever thought to get to the failing point. Where most people stop as soon as the muscle burn starts happening, I now thrive on that feeling knowing that is the time where I am going to improve myself and in-turn keep going. I know the burn is there. I also know the burn will not get any worse. Face it, burn is burn no matter if you feel it for 5 seconds of 60 seconds. I just relax and focus on the movements and focus on flexing the muscles as hard as I can till I can no longer flex them, usually a minute or more longer after I first wanted to stop. This completely comes from a spiritual level. It goes way past the physical level.

I focus on the movement, not the pain. I try to complete each movement to the best of my ability, then move on to the next movement. I completely block out everything else around me. I don’t let anything or any other movements or sounds distract me from accomplishing that movement. The only ending point is when the muscle actually gives out, not when the pain kicks in. I challenge you to try this methodology next time you workout and see if you can do much more than you ever thought you could.

Watch this clip from the movie “Peaceful Warrior” and see if you can take something from it into your workouts and everyday things that you do.



Chad Cannon is a certified personal trainer, fat loss expert, speaker, author, and founder of Shaping Concepts Fitness Training Studios. Learn more about how you can receive a FREE no obligations trial of his Shaping Concepts of Bluffton Fitness Programs and Get Sexy Boot Camps.

7 At-Home Glute Tightening Exercises

Hey Chad Cannon here with 7 exercises you can do in the privacy of your own home to tighten your behind. None of us wants that part of our body to jiggle, so follow this circuit on the video and your glutes will thank me later. Enjoy!

Chad Cannon is a certified personal trainer, fat loss expert, speaker, author, and owner of Shaping Concepts Fitness Training Studios in Bluffton, SC. Learn more about how you can receive a FREE no obligations trial of his Shaping Concepts Fitness Programs or the Get Sexy Boot Camp Trial.

Exercise + Nutrition + Supplementation = Better Health

What is better health exactly? It's three things... It's exercise. It's eating good nutritionally, and it's adding supplementation to help get what you cannot otherwise.

It's simple really.

Let me explain more about each and why each one is so important in obtaining a better healthy lifestyle.

Exercise...We all know how exercise can improve the way we look and feel. That is true, if done the correct way. Honestly most people try to over-do it then end up quitting after a week or two. Get in 90 minutes per week of cardiovascular exercise and combine some simple body weight resistance exercises into that cardio routine, that is a great program! Flat out!It's not rocket science!

Nutrition...This is probably the simplest part that everyone freaks out about. Just make sure you try to keep your metabolism moving and grooving as fast as possible by making adjustments each day, such as...eating breakfast, combining a complex carbohydrate and a protein each time you eat, eat something every 3-4 hours with smaller portions, drink lots of water, and try to stay away from bad foods. You know if a food is bad or not. Just stop eating them on a regular basis.

Finally Supplementation...Up until about a year and a half ago I always said if you eat properly you don't need to take supplements. Well, I was terribly wrong! I completely admit it. I was an idiot when it came to that. Here's why...No one eats healthy enough to not need help from supplements. No one! Not even me. Don't get me wrong, I don't want you to go out and start taking any old supplement out there, because there are many not so healthy supplements being sold to you, while only a few are pretty darn healthy, so you do have to make sure that what you are putting in your mouth is not hindering your body in any way.

Supplementation gives the body the vitamins and minerals that the body doesn't normally process itself or gets from the regular foods that we normally eat, but needs to feel good, to have more energy, to have less aches and pains, to lose weight, and so on...

So if you want to have a healthier body, simply add the three essentials to look better, and feel better both inside and out...

Exercise + Nutrition + Supplementation = Better Health!

Are You Ready?

There is one question I need to ask you...If you really want to make a change, if you really want to transform your body and you want to do it the correct and healthy way, my question to you is...Are You Ready? Watch this video!

Some people think I should be a trainer on the Biggest Loser!

What do you think?

The Climb

Something happened when I got home Friday night that just put me over the top, emotionally. My daughter had asked me to be a chaperone for a school field trip to the beach the first week in May. It was on a Tuesday (my day to work on business and not train anyone) so I had told her a week or so ago that I would do it. Well Friday when I got home she asked me again, because it was time for me to commit. Some circumstances have changed at work which means I might have to be there to train that day, so I told Madeline, my daughter, that I couldn’t go on her field trip now. That was a huge mistake! She started balling! Tears everywhere. After 20 minutes I felt so bad that my business was running me instead of me running my business, that I also started to cry. I had to turn down my own daughter to make sure I was able to train people.

I asked myself “why?”. Didn’t I choose to own a business so I could spend more time with my family? YES! Well guess what I’ve decided? I’m going on that field trip! Because my daughter wants me there and I want to be there with her. I'll find a way to make it happen or even close down for a few hours if I have to. And that’s that!

I was alone this weekend as my wife went to her mothers with the kids for last minute dress fittings for my sister-in-laws wedding (which I will also miss work for because I want to be there). Being alone was so hard. I had to really think about what I am doing with my life, my business, and what my goals and dreams are. Am I doing what I want to be doing? Am I doing what will take me to what I eventually want to be doing? I even asked myself if I was truly helping people. Part of me felt the answer was no.

Then I basically slapped myself and realized that of course I was helping people. I have been transforming the lives of others for almost 20 years now as a trainer. I have saved the lives of many people. I have helped people get out of pain. I have helped people beat Multiple Sclerosis. I have helped handicapped people move again. I have helped people fight cancer. I have helped people rehabilitate from surgeries. I have helped people recover from open heart surgery. I have helped people fight against heart disease, diabetes, arthritis, fibromyalgia and many more. I have helped athletes become champions. I have helped people lose hundreds of pounds. Am I an idiot to even question myself? Of course I have helped people!

I may not know exactly where this owning a business thing is going to take me, but I do know that the climb getting there has been an absolute blessing. I have learned so many things from so many people, and plan on learning so much more.

From this day forward I will not put my family second to my business, as I have in the past. I will choose to live life on my terms, not anyone else’s, and I will enjoy the climb to my goals and dreams, not thinking about what it will be like when I get there, but enjoying the climb itself.

As a tribute to my daughter, who loves Miley Cyrus/Hannah Montana, I have put a video below of her new song "The Climb" with her very meaningful words on it. The words in the song literally spoke to me this past weekend and helped me get through a tough, tough couple of days alone. Maybe these words can speak to you in whatever stresses you are dealing with at this point in your life.

Watch the video below and really listen to the words that are given to you and you might understand what I mean.

I Can Only Imagine

Imagine what you can do once you find your reason to do it! Don't EVER let anything or anyone hold you back from achieving your dreams!

Eat More To Weigh Less

Excuse the picture, but I had to get your attention!

Yes, what you hear over and over again is absolutely true! You do have to eat more to weigh less.

Every time food goes into your mouth you could either speed up your metabolism or slow it down. To slow it down and end up gaining weight, eat larger portions and only eat 1 or 2 times per day.

However, if speeding up your metabolism and burning lots of unwanted body fat is your goal then start eating smaller portions and eat those small portions at least every 3-4 hours. This will keep the metabolism running at a higher rate which means burning excess body fat.

Also, by combining a complex carbohydrate and a protein together each time you eat, the metabolism will speed up even more.

As stated above, you want to eat smaller portions about every 3 1/2 hours throughout the day so by the end of the day you will end up eating more food than the norm. However you are only putting in 300-400 calories each time you eat. The body can easily digest that amount of food in a much faster manner than it would trying to digest a 900-1200 calorie meal.

The fact is, when a small amount of calories are being digested, the whole process happens quicker, which in-turn speeds up the metabolism. What does this mean for you? Weighing less!

Answer These Questions... Be Honest!

I received an email last week from a fitness marketing friend of mine asking me some questions about my business. It got me thinking about everyone else in this world (YOU), so I re-directed his questions in a different manner for you.

Answer these questions, be honest and don't be one of those people that doesn't reply. Really, answer the questions in the comment section. I REALLY want to know what each and every one of you are thinking...

1. What would you like to learn most regarding weight loss?


2. What are your biggest fears regarding losing your weight?

3. What are your biggest frustrations regarding you losing weight?

4. What do you really want to get out of me educating you on weight loss?

5. Why?

6. What do you feel is the single biggest obstacle between where you are now and where you want to be?

7. If you could sit down with me in person what you you ask me?

If You Can Dream It, You Can Do It!

Don't Believe Your Doctor!!!

I cannot tell you how many times I hear people tell me that their doctor told them to go on this diet, or to cut calores, or to drink only diet cokes.

It's crazy!

It's also WRONG!!!

Your doctor knows what medicine to give you for this disease and that injury, but they have no clue when it comes to losing weight. Feel free to bash me all you want. But I hear stories every #@!&?! day!!! And that is everyday too many!

I hear stores like giving shots and taking a pill and not eating anything but a shake from the doctor for one month.

I hear stories of fasting for one month and then start on the Atkins Diet. (You know he died-from his own diet!)

I hear stories of don't eat any carbs and only eat 500 calores per day.

Simply put, if you are not eating at least 1500 calories per day, you will not lose weight and keep it off! If you do not eat complex carbohydrates, you will have no energy - because a carb is the ONLY source of energy you get from food! The ONLY one! If you don't combine a carb and a protein each time you eat your metabolism will not be as fast as you want it to furn fat! If you go over 3 1/2 hours without eating, you WILL slow down your meetabolism - and GAIN WEIGHT!

STOP listening to your doctors and START listening to someone who helps people lose weight for a living!

10 Simple Tips You Can Pick From...

Many times, we as fitness professionals give you so many things to do and so many changes to make in order to lose weight , it just seems impossible and overwhelming! So instead, why don't we focus on 2-3 small and simple changes to improve over-all health.

Pick 2-3 of these SIMPLE tips to help improve your over-all health.

1. Eat whole wheat or whole grain breads.

2. Drink 2 swallows of water every 10 minutes throuout the day.

3. Powerwalk 4 times per week for 30 minutes each.

4. Eat breakfast within 30 minutes of waking everyday.

5. Combine a complex carbohydrate and a proetin every time you eat.

6. Do 20 squats, 20 push-ups and 20 crunches every other day.

7. Get professional help; fitness pro, nutritionist, couneling.

8. Read a motivational book every month.

9. STOP DIETING!

10. STOP complaining about everything if you're not willing to make any changes at all!!!

Passion...

I have a story for you.

One year ago I was in the best shape of my life. I was 36 years old at the time. Keep in mind that I ran track in high school, college, even after college, against the best of the best, yet I am proud to say that I was in the best shape of my life one year ago. Not too many people can say that.

Also one year ago I wore a size 32 waist in my pants. That's really good at age 36. Well today, one year later, I've gained weight and all my pants no longer fit. I still work out, I still eat healthy, I still do the same things I did before.
Wait, there is one thing I started one year ago that is totally different than what I was doing in the past. I'll tell you in a second.

As I said, I've gained weight and my pants no longer fit. I didn't lie to you. I've now weight about 7-8 pounds heavier than I was last year at this time , and my waist size is now a size 28!!! My body is chissled, I have great six pack abs. I'm stronger than I've ever been. I'm more powerful than ever, more confident, have more energy, can work out longer, at a higher intensity. I can also pay my bills with no worries. (Can you do that in today's economy?)

As said above, I added one component to my life one year ago. That component is AdvoCare products. I'm not here to tell you that this is what you need. I'm simply telling you that this is what I'm passionate about. Why? Because it has changed my life, completely! It's also changed my wifes life completely. We are both distributors of AdvoCare nutritional supplementation, because we believe in it so much!

I want to know what you are passionate about. What drives you? What in your life has changed your health for the better? Not just your health, but your entire life?

If you cannot answer that, there is something missing in your life.

Passion! It's something we all need to live life to the fullest!

Five Fast Ways To Increase Your Metabolism!

Increasing the metabolism in your body will strip away fat faster than you can ever imaging. So I've come up with the Five best ways to speed up your metabolism as fast as possible.

1. Eat breakfast! You must eat breakfast within 30 minutes after you get up in the morning. Eat a bout 2 cups of a complex carbohydrate for energy such as aotmeal and a about 1 cup of a protein to fuel your muscles such as scrambled eggs made with egg beaters, or even a protein shake. (go to www.AdvoCareConcepts.com for a very healthy protein shake)

2. Eat every 3 hours during the day starting after your breakfast. This should make you eat 5-6 small meals each day. When I say small I mean about 300 calories each meal.

3. Combine a complex carbohydrate (foods higher in fiber) and a protein every single time you eat instead of breaking them up throughout the day. This alone will greatly improve your metabolism. Example: piece of whole wheat toast with low fat peanut butter on it.

4. Get as much cardiovascular exercise in as you possibly can. 30-45 minutes three times per week minimum! Just go out for a power walk! You don't need fancy treadmills or ellipticals to do cardio.

5. Combine total body resistance training with short bursts of higher intensity cardio at least 2-3 times per week. Example: 20 squats, 20 push-ups and 30 seconds of step-ups.

Alright here's a bonus for you:

6. Drink at least 8 16oz glasses of water every day. This does not mean guzzle down water all day long. Take 2 swallows of water every 10 minutes throught the entire day, every day. This should get you the correct amount of water.

The Buck Stops Here

You heard me. "The Buck Stops Here". What does this mean exactly? It means: I accept responsibility for my past. I am responsible for my success. I will not let my history control my destiny. Stop blaming other people and outside circumstances for where we are in life. Instead, allow our lifes to become testaments to the true power of choice. "Adversity is preparation for greatness"

This comes from Author, Speaker Andy Andrews. How can you use this in your weight loss. It's simple really. You have to take full responsibility for how you feel and look presently today. Stop blaming others, stop blaming life circumstances. You are responsible for what you are today, period. You are the one that chose to eat. You are the one that chose to become lazy. You are the one that chose to not take care of your body. No one else and no life circumstance made you do those things. You made the choice.

I know this sounds pretty harsh. The fact is, it is harsh. It should hurt a little.

Here's the good part: When you can come to recognize that you are responsible for everything in your past to get you where you are today, you will now be able to move on and achieve something great. When you recognize this, only then will you allow your life to become something powerful, and be a true testament of the power of choice.

You can order Andy's Book Here: http://www.andyandrews.com/store/bestsellers/product/the-travelers-gift/

Be Inspired - Get Back Up!

I found this very inspirational video you have to watch. If you think you are stuggling in life right now, with your weight, with family, with financial needs. Whatever it may be, you might think twice after watching this.

Drawing Motivation from Sorrow

You see last week, Thursday the 19th was the 2 year anniversary of my father’s death. It was a very hard time, a hard day to get through for many of my family members. Although it was a hard day, I got a lot of things accomplished, and I even made a short video for you to show you how I draw a positive in my entire life, from my every movement to training others all stemming from my fathers passing. Watch the video below.

Don't Watch This Inspirational Video If You Don't Want To Cry!

WAIT! I have to set it up for you. If you don’t feel like crying, don’t watch this! I’m serious. This video is so emotional in a happy way. This is a video that completely describes the way everyone should reach forward towards their goals, their dreams, and how you should just CARRY ON with your dreams (LOOK FOR THOSE WORDS IN THE VIDEO-CARRY ON). After watching this video you will feel inspired to go out and carry on in achieving your own dreams. PLEASE, post your comments on this blog and tell me what you thought. Seriously, don’t be one of those people that does not post comments. That just shows me that you are not serious about your own goals. Tell me what you think!

Slim Pact National Weight Loss Challenge!

Okay America, this is your chance to lose weight, be healthy, be happy and live the life you dreamed of! This is the time. Click on the link below to find out more information how YOU TOO can join the Slim Pact - Slim Down America Challenge

https://www.advocare.com/08031736/Slimpact/SlimpactIntro.aspx

Lose Up To 5 Pounds In A Week!

That's right, you too can lose 5 pounds in just one short week, and do it in a very healthy way, GUARANTEED!

Let me tell you how...

It all starts with nutrition. If you are not eating healthy, you're not losing anything! Eat 5 times every single day, starting as soon as you get up and every 3 hours after. Each time you eat have a palm full amount of protein and 2 palm full amounts of complex carbs (higher fiber carbs).

Also drink 2 swallows of water every 10 minutes starting when you wake up until you go to bed. DO NOT MISS A DAY! NO ALCOHOL AND NO SUGAR!

Do this workout Monday, Wednesday and Friday...

-10 minutes power walk with A LOT of POWER!

-Perform 20 Jump squats with no rest!

-Perform 20 push-ups either on your knees or toes with no rest!

-Climb up and down a set of stairs 3 times as fast as you can, with no rest!

-Pick up a 1-2 year old kid (about 10-15 pounds) and press him from chest to as high as you can 20 times, with no rest!

-Perform walking lunges 40 steps worth (20 each leg), with no rest!

NOW REPEAT ALL THAT TWO MORE TIMES!!!

On Tuesday and Saturday go out for a 45 minute POWER walk as fast as you can without running! Do not run! The more hills the better!!!

On Thursday and Sunday go out for a 30 minute walk/jog! Every 30 seconds go from a very fast power walk to a jog for a total of 30 minutes.

Try this for 7 days. I guarantee wight loss! What do you have to lose?

I Never Do Abdominal Exercises!

I'm telling you I hardly do any abdominal exercises, yet I have a very nice strong, toned six-pack under my shirt.

So how is it that I have six pack abs, but don't do any abdominal training?

Easy! I do a complete total body program almost every time I workout. This is done by doing "functional type exercises, which incorporates my abs. I always do a minimum of 3 hours per week of cardiovascular exercise, many times incorporating it into my resistance workouts. I also eat consistantly pretty healthy, combining a protein and complex carb every time I eat and go no longer than 3 hours without eating. Always!

This is what I don't do...

*Crunches

*Any isolated abdominal exercises

*Use sit down strength machines where you push and pull

*Stress if I eat bad every now and then. I just improve the next day!

*Diets

*Fast

*Low Carb eating

*Stress about getting a six pack

The Promise List

This is a promise list I personally use and live by.

Maybe you can use this list too.

The Promise List

I will always help out a hurting client, workout partner, friend or someone in need.

If I need to rest during a workout, I will rest no longer than one minute then start again.

I will never, ever give up in a workout on any exercise or movement. I will give every bit of my energy every workout on every exercise, on every repetition to do the best I possibly can.

I will trust in the trainers I work with as they are pushing me during my workouts and off. I will trust in my knowledge in fitness and nutrition to keep me lean and fit and most of all healthy.

I will always take care of my body during workouts and not during workouts, such as eating correctly, drinking enough water, stretching, icing aches and pains, proper warm-up and cool-down.

I will always finish an exercise and a workout. Pain is temporary, giving up last forever. You will remember every time in your life when you give up. Always! Don't Quit!

Eat"complex" Carbs to lose weight!

So my wife, a teacher, came home yesterday from work and proceeded to tell me about all of the teachers in her school that are overweight and completely out of shape that just complain that they can't eat this and they can't eat this. I guess there was one in particular that said her doctor told her to stop eating carbs. Now this person completely believes that "carbs" blows her up. She told my wife that she just can't eat carbs cause it'll just add more pounds on her.

Keep in mind that a professional doctor told her this. I'm sorry, but I know that doctors (family doctors) do not take even one nutrition class as part of any of their education. I'm so fed-up with so many doctors prescribing the Atkins diet and other low-carb diets, when they don't have a clue what carbohydrates do for the body. Therefore I'm going to tell you right now!

For those of you that just use the word carbs, you better start telling me what kind! Because there are complex carbohydrates and simple carbohydrates.

LEARN THE DIFFERENCE if you are going to talk about them!

The fact is carbs don't make people fat in todays society, sugars make people fat.

Now all carbohydrates are made up from sugars. There are a number of different types of sugars but in the body all carbohydrate metabolism converts sugar to glucose, our body's preferred energy source. Glucose is the main sugar present in many foods but some contain different sugars, such as fructose in fruit, lactose in milk, galactose as well as others. Most sugars are digested and absorbed and converted to glucose, some cannot be digested, we call this fiber.

Complex carbs are basically those in wholegrain form such as wholegrain breads, oats, muesli and brown rice (foods with higher fiber). Complex carbs are broken down into glucose more slowly than simple carbohydrates and thus provide a gradual steady stream of energy throughout the day. Natural carbs are also a better choice when losing weight.

The food list below shows many natural complex carbohydrate foods that are frequently used to produce food products or meals. Most foods or products that contain a large portion of these staple ingredients are usually a good high complex carbohydrate source. The best way to provide the diet with complex carbohydrates is to consume foods in their most natural state such as oatmeal, bran and brown rice.

Bran
Wheatgerm
Barley
Maize
Buckwheat
Cornmeal
Oatmeal

The food list below shows good sources of complex carbohydrates.

Whole wheat Pasta
Macaroni
Whole wheat Spaghetti
Brown rice
Red or sweet Potatoes
Other root vegetables
Wholemeal breads
Granary bread
Brown bread
Pitta bread
Bagel
Wholegrain cereals
High fiber breakfast cereals
Porridge oats
All bran
Wheetabix
Shredded wheat
Ryvita crispbread
Muesli
Cassava
Corn
Yam
Oatcakes
Peas
Beans
Lentils

Weight loss progress often slows due to a lowered metabolism. Increase the metabolism before cutting calories (by adding calories), then very low calorie diets wont be necessary.

Simply put if you are not getting AT LEAST 1500 calories per day in your body, you will NEVER lose weight if you want to do it in a healthy manner. Simply try to eat 300 calories 5-6 times per day with a combination of complex carbohydrates and protein. Get's some fats in your diet but only unsaturated fats, from olive oil, butter and dressings.

A good complex carbohydrate intake is essential to exercising effectively and makes each workout more effective in losing body fat! Digestion of complex carbohydrates takes longer. The slow absorption of sugars provides us with a steady supply of energy and limits the amount of sugar converted into fat and stored!

Why are carbohydrates important?

Carbohydrates are the body's primary source of fuel. The energy can be released quickly and easily to fulfill immediate requirement within cells. Carbohydrates do not require oxygen to burn therefore they fuel most muscular contractions, meaning our carbohydrate intake is very important for regular exercise sessions. If carbohydrate stores are low exercise will seem like a real effort!

Mentorship

So Sunday afternoon I received a phone call from someone I have not heard from in 4 years.

Let me take you back...

I was a track and field Coach at Hilton Head High School from 2000-2004. During that time period I spent a lot of time mentoring student athletes. Not just in track, but in life situations. In 2004 Bluffton High School opened it's doors and I became a coach there. Meanwhile a few of my fellow Hilton Head athletes also went to Bluffton High.

One person in particular, Let's call him Justin, was a good kid, but was a follower, a playa, and needed guidence, in school, in life, in everything.

I coached and tried to guide Justin as if he were my own kid, as I did all my athletes. During Justin's senior year, he became inelegable to compete on the team and I never saw him during the season. After that season I stepped down to open my personal training studio.

I always wondered what happened to Justin...did he ever make it to college, is he not in jail somewhere, is he even still alive? Well, as I said, Sunday I received a call. Guess who it was from? You're correct...Justin! He got my cell phone number from Henry, another one of my former athletes that I keep in touch with. Henry goes to school at Coastal Carolina. It turn out that Justin had transfered from a school in New York to Coastal Carolina, and found Henry. Justin called me for one reason...

He wanted to know what he had to do to qualify for the Olympic trials, because he has been training hard, and is trying to get a scholorship to run for Coastal. He said to me... "Coach, I need help and I'm turning to those who helped me in the past". Then he said..."I learned that from you", and this is why he was calling me.

Do you have any idea how good that made me feel? That is the reason why I coached in the first place, for times like that. This is also why I help transform people's lives now, both inside and out. It's not about the workouts I take you through. It's not about how I make you do this exercise and that exercise. It's simply about helping you, molding you, mentoring you to become the person I know you truly want to be, inside and out.

Everyone needs a mentor. I had many myself. Unfortunately many of mine are gone. But they all died as good people. To name a few...my father taught me to always help others. Coach McGarvy, my 8th grade track coach, taught me to never give up and go for whatever I believe in. Coach Smith, someone I had the honor of coaching with at Thomas Worthington High School in Ohio, taught me that there is no limit to goals and to never stop reaching for them.

These are just a few. Everyone needs mentors! Everyone. No matter what age you are, we all need them to help us grow.

So I ask you...who are YOUR mentors, past and present?