One thing I notice each year as winter approaches is a general souring of moods amongst people—not within our facility in particular, but just in general.
This might be due to any number of things—seasonal affective disorder, economic concerns as the expensive holiday seasons begin to approach, the increasing rate of weight gain many people experience as summer ends and busy seasons and school season are back upon us… there are any number of reasons that we can feel a little down.
It’s understandable too. Life is stressful and there’s always something to worry about. However, the way we deal with the stress is what makes the difference between those of us who are governed by our stress, and those who choose to determine their own emotions and types of responses to various situations. Continue Reading The Power of a Smile »
Although we train bikini and figure fitness competitors here at TGOC, we do not share the typical “bodybuilding” training philosophy—a primary focus on endless sets of small, isolated movements performed mainly with lighter weights or machines—instead we opt to mainly focus on increasing strength via heavy weight lifted with large, compound movements.
As I’ve written about before, the best way to add size/definition to your frame is to increase your strength. Not until you’ve reached an advanced level of strength, fitness and physique do the “polishing” type of exercises have any real use.
Most people make the mistake when working out on their own of focusing completely on the isolation exercises which can help bring out already built body parts, but do little-to-nothing to help build initial muscle mass. They wonder why after many months of training their bodies look the same as before… Continue Reading Using the “Pre-Exhaust” Method to Change the Shape of Your Physique »
Hope you’re doing well! I realize the last part of this series is being delivered a little late—but we have been swamped with a few big projects, not the least of which is our 6 Week Transformation Challenge that is currently in its 4th week. In the first two weeks alone our challengers lost a total of 125 lbs of body fat at an average of almost 10 lbs a piece!
Our 6 Week Transformation Challenge is a specialty program that involves intensive fitness instruction, strict nutritional habits and involved recovery, along with a lot of community interaction and partnered accountability that is all designed to help ensure that everyone stays on point and gets the best results possible.
Here’s an example of one of our challengers, Jason, who saw some pretty damn impressive results in only 14 days if I do say so myself. But, I’ll let you be the judge… Continue Reading The 5 Steps of the Nutrition Principle Pyramid, Pt. 5 »
So, you’ve reached your goal—now what? Do you go back to the life you lead before buckling down and doing what needed to be done to accomplish the goal you accomplished with such great desire? Or do you set yourself up to achieve something new, something more challenging, something that you know will make you a better person?
The reason I bring this up is because I’ve seen so many people reach their targeted goal “weight” and once they have gotten down to that specific number, they go out and celebrate—not by purchasing new, hot, sexy clothes—but by going to their favorite pizza place, getting a tub of their favorite ice cream, AND gorging at an all you can eat buffet.
Now, don’t get me wrong—I am all for leading a well-balanced lifestyle and enjoying food, but all in great timing of reaching the goal and making sure your old, unhealthy, habits get the best of you. Continue Reading You Reached Your Goal—Now What? »
Before I go into today’s topic I want to just say that if you haven’t gone through the previous 3 installments of this series then there is no point in reading this right now. Go back and read from the beginning starting with part 1, (followed by 2 and 3) implement the concepts from each in order and then when you’re that far, you can come read and implement today’s lesson.
The truth is, even if you stopped at the first three steps and ignored steps 4 and 5, you would still be able to accomplish about 95% (yep—that’s a random percentage I threw in there to sound smart) of your physique-based goals because this step is mainly about optimizing health and the final step is simply icing on the cake once everything else is accounted for.
So again, if you haven’t IMPLEMENTED the first three steps before coming to this step, then stop and go back first and master the first three steps before you do anything else. Continue Reading The 5 Steps of the Nutrition Principle Pyramid, Pt. 4 »
So, you decided to make a change and bail out on your social group and weekend festivities for a more fit and healthy life, huh? Welcome to the evil side (as I like to call it) because once you’re here-you’re here for good. (Well for most of us that is).
When I was in college, like most college students, we partied til the morning sun, ate like crap, smoked, drank, and some even passed the line and did some drugs here or there (not me thankfully). But for the most of us, those days are behind us and we have grown out of that lifestyle—but some of us are still raging all day every day.
When I made my switch over to the “dark side” I got a lot of shit from my “friends”. They went as far as calling me anorexic and seeing my new healthy and fit lifestyle as an obsessive eating and bodily disorder and wanted so badly to “save” me. They even set up an intervention type meeting! Continue Reading Featured Athlete: From Party Girl to Bikini Bombshell »
So far we’ve discussed the first—and most important—two steps of the nutritional pyramid—habits and calories. These two steps must be implemented successfully before we can worry about steps 3, 4 and 5, so if you haven’t already implemented both of those successfully, I strongly recommend starting at Part 1 and going from there.
For those of you who are already caught up (both with the reading AND the implementation), today we’re going to talk about the 3rd step, macronutrient ratios.
Tip 3. Optimizing macronutrient ratios.
In a way, the term “ratio” is somewhat of a misnomer, only because we don’t really take that approach when initially determining what the macro amounts should be. A better term might be “grams of each macronutrient” but that doesn’t really seem to flow off the tongue quite as well, so “macro ratios” it is. Continue Reading The 5 Steps of the Nutrition Principle Pyramid, Pt. 3 »
In the first segment of this mini-series on how to best approach nutrition for fast results, I discussed the importance of building your foundation with proper habits before making any attempt to look at calories, macros, food quality, food timing, supplements, and so on.
Today, let’s talk about the second level: calorie balance.
Tip 2. Calories in vs calories out.
How many times have you heard one of the following:
- all that matters is calories in, calories out, OR
- a calorie is not just a calorie
It seems like one side believes that nothing else matters than calories as an energy unit, because our bodies are closed energy systems and the physical laws of thermodynamics demand that energy not be created nor destroyed—only converted from one form to another. Continue Reading The 5 Steps of the Nutrition Principle Pyramid, Pt. 2 »
Many people think that fitness enthusiasts lead a very boring and dull life outside of the gym and all they focus on is their six pack and practicing flexing their biceps in the mirror, which may be true, but we still enjoy going out and “living in the moment” just like everyone else. So, the big question is how can we merge the two very different lifestyles together without going against what we believe, and ruining our results that we worked so hard for?
Well this is the way that I do it that may help you guys out if you’re looking to balance your healthy lifestyle with hanging out with friends at happy hour.
The biggest issue people have is going out to restaurants because they think that they absolutely can not order anything off the menu. And maybe at some places this is true, but keep in mind that you can always ask the waitress to put in a special request in for the chef to make your food without the butter/oil/etc. You can get veggies and lean meat pretty much everywhere. The waitress won’t make a fuss about it, and if they do just say you have allergies. Continue Reading Staying Fit While Having a Social Life »
Starting a new fat loss program can be rough—not only do you have to deal with extreme “help-me-I’ve-sat-on-the-toilet-and-I-can’t-get-up” soreness from all the new workouts, but results can be slow at first on top of that, because there is a learning curve to nutrition, and as you probably know by now (thanks to my repetitive yammering about the same concept in just about every newsletter), you just CANNOT get optimal results without a strong focus on proper nutrition.
But look, I get it—I had to learn the hard way when I was starting out with my own fitness journey because I didn’t know any better. Sure, for me the journey was more about trying not to resemble the physique and strength levels of a 3 year old Armenian girl suffering from starvation, but that’s beside the point—I still didn’t see jack for results until I put my focus on my NUTRITION first, fitness second. Continue Reading The 5 Steps of the Nutrition Principle Pyramid, Pt. 1 »