March 30, 2009

One Man’s Journey

Okay, I am having a good old fashion give-a-way.

Every day many of you turn to me for cutting edge fitness and fat loss tips. But this time I want YOU to give me (and the thousands reading) YOUR best fitness and fat loss tips that has worked for you.

I want to make this blog post a big resource for fitness and fat loss tips, generated by YOU.

So, I decided to reward three people with the best fitness and fat loss tips, with 1 MONTH OF PERSONAL TRAINING AND $100 IN CASH!

All you need to do is:

-Share your three favorite fitness and fat loss strategies with us in the comment box below (like Michael Troncale).

I decided to give everyone one more week to share their top 3 strategies for fat loss and muscle tone. I will announce the top 3 winners 4/26/09.


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Sam-
Below are my FIVE TIPS for people to lose weight.  For me, however, it was not just about losing the weight, but changing my lifestyle, so I hope the tips are helpful to others.

troncale-before1

1.)    Get motivated: If you are overweight, then find something deep inside of you and use it to drive you everyday to meet your weight loss goals. For me, it was the birth of my son and losing both my parents to cancer. Whatever it is, find and use it.

2.)    Get to a doctor: Once you’ve decided to lose the weight, then it’s time to get your blood work done. This will allow a doctor to see if there is anything that is holding you back medically from losing weight. For me, this was extremely important. My doctor found that my thyroid was not working properly and wrote me a prescription to treat the condition.

3.)    Get help from professionals: There are so many professionals that can help you get started and jumpstart the process of losing weight, and they are probably only a few miles from home. Specialty gyms and weight loss clinics are all viable options, if they can teach you how to eat.  You just need to spend time researching the options in your area, pick a program and stick with it.  We are all lucky to have Fitness Concepts in our area to meet this need.

 

AFTER

 

4.)    Get to the table: You have heard it before because it’s true. You must eat six or even seven meals a day in order to lose weight.  If you love to eat, then this is the perfect plan! Eat every 2 ½ to 3 hours and you will be amazed how much you get to eat on the proper nutrition plan, which should include protein, vegetables, complex carbohydrates and healthy fats.

5.)    Get a Trainer: The proper nutrition plan is one thing, but without a trainer to teach you how to work out you are only solving half of the problem. The proper form, the right amount of weight, the number of reps and mix of exercises are critical to meeting your weight loss goals. People who think that they can go this alone and train themselves are wrong – and I am walking proof.  Early on, I tried to do it myself and never lost any weight. After just three workouts with my trainer, I realized what a waste of time training alone was. If you take one thing away from me, please remember you                                                                       can’t do this alone.

Michael Troncale

Fitness Concepts Client & Chino Resident

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April 12, 2009

Shahla Salamat @ 11:49 pm

1. Have an accountability partner or coach that you check in with once a week……not someone who will be nice with sugar and spice….but someone who will tell you what you may not want to hear but need to hear!!
someone in shape and is successful themselves…dont chose some one fighting the same “battle” you are….no matter how wonderful they are….if they havent had success, how can they help you get the success you need to win!!
I have a coach that I talk to for just 15 minutes every Monday morning…which helps keep me in check the whole week!

2. If you are feeling low and unmotivated “no worries” there is hope!! Put on a CD listen to what you need to hear to move you along…Les Brown, Tony Robbins, Zig Ziglar, Brian Tracy are among the greatest to stay motivated. They say it is easier to stay up and keep going than it is to fall down and get up….I seem to keep falling, but am excited to say that each time I get up I seem to stay up a little longer each time…… take it from me, just stay up it is much better view from up here!! Did I mention to continuously have positive playing…..these speakers talk about spirituality, morality, honesty and integrity….all great virtues along with positive and motivational talk…So what i am saying here is to take care of your mind and your great mind will take care of you!!

3. Calendarize!! HUH…..I know it is not a real word, but put it on paper, put it in a journal put it on your google calendar…the calendar on your cell…even the simplest cell phones have a calendar!! Put up pictures of what your body would like to look like!! Keep positive people around you! Tell your kids you are going on a bike ride, invite friends over for walks and active types of events…go to the beach and ride your bikes with the family! Try roller blading. We live in So Cal, we can bundle up and spend a beautiful day at the Beach walking on the sand……and making it a family fun day, the beach isnt only for summer!! What I am saying is plan for an active life and throw that sedentary life out the window!! GO NOW AND PUT ONE “FOR SURE’ ACTIVITY ON YOUR CALENDAR!!!

April 13, 2009

Edgar Sanchez @ 12:25 am

Hi Sam,
Below are my three favorite tips that you and your staff helped me learn. I hope this is what you are looking for.

1.Diet
The biggest mistake I see people make with their diets is to cut the amount of calories they consume by too great a number.
If was told by you and a few of your trainers that if you were to suddenly decrease the amount of calories you eat, your body will respond by becoming more efficient and by slowing down the metabolism so that it burns less calories overall. It wasn’t until I followed the nutrition program that I started loosing weight. Learning how to cook the right foods made it challenging and fun. But when I needed something fast The Flame broiler helped me out with that!!!
2.Exercise
It’s going to sound a bit like old news to you, but exercising is a really big and important part of weight loss, by burning up stored calories and boosting your metabolism. Most people already know that cardiovascular exercise such as bike riding, rowing and going up and down stairs are all great for losing weight, but there’s actually another type of exercise that is far more powerful and burns lots more fat in the same amount of time. It’s called weight training.
And last but not least and probably the hardest one I had to endure;
3.Lifestyle
The day-to-day habits that I call our lifestyle can actually have a strong impact on our body weight. Obviously, the busier my life was, the more calories I ended up burning, but then there were the small things that all added up and helped me shed those extra stubborn pounds. I found that one mistake I kept on making was by staying away from the really high calorie foods at a meal but then following it up with a glass or two of wine. This practice has been shown to encourage over-eating. Most alcoholic drinks are also loaded with calories and have just as much as some soft drinks. I followed your advice that if I was going to have a drink to stay with the clear liquor with no sweets.
I also found out that your gym is full of moral support and everyone at your gym Sam was always supportive, even if you backslid a little bit. My motivation was to be able to climb up my stairs without having to stop halfway to take a breath and to be able to play sports with my little daughters. So thank you to you and your staff.

Marty @ 7:19 am

Sam,

Here are some of the things that really helped me to shed the pounds…..

1. Eating #1 key to success if you are serious about losing weight and getting fit. Sticking with a eating plan that is conducive to you weight lose/fitness goals is what it takes to success. Along with a committed work out routine, you can make it happen. Also it helps tremendously when you mix up your work out routines with bootcamps, outdoor activities, and a different gym. This helps to keep you engaged and not get so bored with the same ol’ atmosphere.

2. Surround yourself with positive reinforcement when it comes to your eating and your work out plan. What I found is that most people respect your eating plans and fitness routines when they see that you are serious. When your friends start to see what you are accomplishing, many will join in your quest.

3. Challenge yourself – – Now we all know how easy it is to do what we know we can do but, how many times a day do you say, was that really the best I could have done? We know we can always do better right? Find ways to motivate yourself, don’t become dependent on someone else to motivate you. One big motivator for me is watching fitness programs on TV and getting new ideas on how to work different muscles. One of my favorites is FIT FOR DUTY, they show different military fitness routines. Many of the routines are very challenging but they are great workouts.

Lastly, I leave you with a quote that really helps me…

“The height of your accomplishments will equal the depth of your commitment.”

I hope these tips help you as they have helped me.

Marty Castillo
Chino, CA

Elizabeth Ray @ 7:42 am

1. Motivate. Remember WHY you want to lose weight. Is it because you want an “in your face” moment at the school reunion? Are you finding if hard to keep up with your kids or grandkids? Or have you had a health scare, and know that losing weight is no longer a “choice” but an absolute necessity? (That was mine. The day I was diagnosed with breast cancer, the doctor “reminded” me that obesity can lead to breast cancer. I had never heard that. After surgery, six months chemo and another 1 1/2 months of radiation, I’m free of cancer. When my motivation flags, I remind myself that losing weight can reduce my chances of a recurrence, or as I generally phrase it, “Chemo sucks. I never want to have to go through that again!”)
2. Exercise. Find something you actually LIKE to do. Come on, there must be something! If you haven’t’ been doing anything, start slowly. Walk to the corner and back a few times a day. After that starts working out for you, make it around the block. Extend yourself and take a longer walk. Or pick up speed a bit. Try running. You don’t need to try training for a race. A simple jogging motion will count. Remember dancing? Put on the music you enjoy, and dance to it. Do you like to be around other people? (If you need to think of it as “misery loves company,” so be it.) Maybe the gym will work out for you. I have found a small gym that is perfect for me. I’ve been doing aerobics and power yoga, and I now do Boot Camp and have a personal trainer.
3. Forgiveness. No one is perfect! So you ate that chocolate bunny and a flock of Peeps on Easter Sunday. (Yesterday was Easter, and I’m a bit queasy this morning.) That is now in the past, and cannot be undone. However, you have a whole clean slate for today, and all the tomorrows ahead. So put the past behind you, look ahead, and act on the good choices you make for today.
4. I know you only asked for 3. But diet does have to enter into it. Keep healthy snacks on hand, and try to avoid bringing temptations into the house that you can’t resist. A balanced diet is key. We all have, what, a few dozen diet books in our homes? Just lining the bookshelves won’t help anything. Find a healthy diet that you can live with, get the blessing of your doctor, and start in on it.

eileen Lira @ 6:18 pm

#1 I like to play jump rope with my kids, and I do it in broad day light the neighbors ,probabley think i;m weird because we chant kiddy songs, I hula hoop too! lol

#2 I wake up early and usually a little crabby! I just start working out on my glider, or walk, at first I feel so tired and then after I feel so great, and glad I didn’t cave in to laziness.

#3 water for every glass of wine I drink at a party I drink a water, keeps me on my toes, and responsible for myself and those around me.

Karen Roman @ 8:48 pm

My best fitness and fat loss tips that have worked for me are:
1. Drink PLENTY of water. You need to stay hydrated and water will also help flush out all the “bad stuff”. It will also keep you from overeating my making you feel fuller.
2. Log everything you put into your mouth on paper. By tracking what you eat, you will always be able to look back and see where maybe you messed up or where you may have done a good job in meal planning.
3. Exercise, exercise and exercise! You should aim for at least 30 minutes, 3 times a week. On your “off” days, you should try to fit in some cardio like walking, swimming or riding a bike.

April 14, 2009

Andy Ronquillo @ 10:36 am

#1. Set a goal and ask your family, friends and co-workers for their help. In my case every time I tried to fall off the wagon I always had someone around me reminding me of my goal. It is very important to have support from everyone around you. I thank all of these people for helping me with my goals.

#2. Find a good trainer and professional to help guide you. It is easy to say well I am not going to eat this or that but one does not know for sure if that is healthy for you or not. Again in my case I had a great trainer and a professional staff helping me with what were the proper choices for me to eat.

#3. Motivation is very important and every time I would reach a new level in my weight lost I was rewarded with praise from my friends, family and co-workers. My reward was better health reports and buying new clothes. It is always nice to go somewhere that people have not seen you in awhile and for them to say wow you look great.

So all in all one needs to set a goal, surround yourself with supporters and reward yourself for a job well done.

April 15, 2009

Judy Gonzales @ 1:12 pm

I have a few tips on losing weight maintaining your weight and being fit for life.Most people struggle with weight problems all their life because of stress depression and anxieties that they don’t let go. To me you must exercise daily and change your complete eating habits and drink alot of water. I have 4 children and a granddaughter and I’m pushing 41. i have been on diets all my life. But back in December i started Chino Hills Boot camp and that was the start of something new. So the three most important factors to me are (1) 1 hour of a hard workout plus run 1 mile everyday. (2) Isogenics is a great protein source while your burning fat and building muscle.And making sure to do 4 days of cleansing in your month of isogenics. (3) Drink a lot of water and eat small increments of food every two hours. I am in the biggest loser contest and holding my place pretty steady and if i maintain i really think i could conquer this.

April 16, 2009

Racquel Almaguer @ 2:47 pm

1) Love your self-The confidence to change came from within. I was just a statistic classified under “obese.” Now I am a healthy, athletic and beautiful young lady. One day in prayer, I was inspired to not only love God and others but also….ME. Then I started to care about how I treated my body. What was I putting in and what maintinance was needed?

2)Love to learn-With my blessing of “Change maker” confidence I joined a boot camp. There I learned the right foods to eat, exercise with proper technique to promote cardiovascular, muscular and mental health and how beneficial a support team is. With the confidence,nutrition, fitness and support combined I feel alive.

3)Love to live- I live for more than eating, breathing, sleeping, etc. I live to be at the top of my game each day. Which means, when I work through soreness during training…I live. When I overcome platues’…I live. When by my example others are encouraged to eat healthy…I live. When I live Christ lives!
please excuse grammer and spelling, thanks, Racquel

April 20, 2009

Laing Stevens @ 6:41 pm

I believe that men of any consequence in this world have managed their lives by goals. Being a football coach…Mike Singletary comes to mind (perennial all pro, two-time NFL Defensive Player of the Year, and a member of the Super Bowl XXV champions). Now he is the head football coach of the SF 49ers. He is barely six feet tall and weighs in at approximately 220. Where did his success come from? Discipline! He works hard at being disciplined. I considered myself to be a pretty disciplined man and have tried to teach that to my players over the 36 years of coaching. There are plenty of people we could use as examples as being disciplined; Michelangelo, Churchhill, and many others.
You can talk about diets, weight training, cardio training and change-of-life styles all you want (and they are all good things) but whatever you choose to be that thing that motivates you – DISCIPLINE is everything. It’s good to have goals, but it takes discipline to pull it off. In my case, my one “vice” that I chose not to be disciplined in was eating.
Mirrors are marvelous contraptions. Believe me, it wasn’t Narcissus (fell in love with his own reflection in a pond). The mirror is not my friend. But it took me a long gaze into one for me to determine that I wanted to see my grandchildren grow up and finish strong. I preach it to my players but I wasn’t pulling it off with myself. Therefore, I placed upon myself a personal urgency to make this a priority in my life – to train myself with the help of Sam and his crew and a changing life-style. I had the desire to be dedicated and determined to free myself from anything and everything that encumbered impeded progress in that area.
With all that being said, I went to Oregon last week to visit my daughter, son-in-law, and 3 grandchildren. I totally “fell off the wagon” – I blew it – I choked – I was very undisciplined. Had all kinds of excuses to myself. But today, I was back at it
with Lisa pounding me into submission. I guess it all boils down to attitude and a mind set and a conscious divestment of the things that hold us back. For this I labor and strive and agonize. Maybe the victory is in the toil and agony and not in inches or weight. Sounds masochistic. Thanks Sam and staff.

April 21, 2009

Jennipher @ 5:48 pm

1.) Set a goal for yourself: This will give you the motivatio and drive to accomplish your goal.
2.) Create a plan for success: Create a workout routine, plan your meals, join a gym; what ever works to make you succeed.
3.) Monitor your progress: Weigh in or take your measurements weekly to see what is working for you and what you have to adjust. Always stay positive!

April 22, 2009

Christina Braga @ 11:01 pm

I’M GOING TO KEEP THIS SHORT AND SWEET!

IF I WERE TO GIVE ANYONE ADVICE TO GETTING A HEALTHIER WAY OF LIVING WOULD BE THE SIMPLIEST RECIPE (BUT MOST MANIPULATED TASK WE ENDURE DAILY).

#1 EAT- IN ORDER FOR OUR BODY TO WORK AT IT’S BEST WE NEED TO FUEL OUR SYSTEM. CHOOSING THE RIGHT MEAL PLANS WE CAN’T GO WRONG. NO FOOD/NO ENERGY MORE STORED FAT. FOOD=NOURISHED MUSCLES AND A JUMP START ON OUR METABOLISM. ALSO DRINKING TOOONS OF WATER TO KEEP HYDRATED.

#2 SLEEP- MAYBE ONE OF THE MOST OVERLOOKED TASK IN KEEPING A SOUND HEALTHY BODY. IF YOUR NOT RESTED WITH A GOOD AMOUNT OF SLEEP, YOU MAY DO MORE HARM THAN GOOD. YOUR BODY MUCSLES NEED TO REST FOR ALL THAT OVER WORKED TRAINING. NO REST/MORE STRESS ON YOUR WORKED MUSCLES. REST=REHABILTATION ON MUSCLE GROWTH.

#3 EXCERSIZE- YOU SHOULD ALWAYS BE CONSISTANT ON YOUR REGIMINE OF CARDIO WITH WEIGHT TRAINING. DON’T FORGET TO CHANGE IT UP TO PUT YOUR BODY AT A SHOCK SO YOUR NOT ALWAYS WORKING OUT THE SAME MUSCLES. SO LADIES NEXT TIME YOU GO TO THE GYM STEP OFF THAT TREADMILL AND STEP IT UP TO THE STEP MACHINE!!!! YOUR BODY LIKES TO BE IN STATE OF SHOCK, YOU’LL LOVE TO SEE THE RESULTS IN INCHES LOST.

IN CONCLUSION, IN REACHING YOUR GOAL THERE IS NOTHING MORE TO DO TO LIVE AND FOLLOW MY RECIPE TO A HEALTHY LIFE STYLE.

April 24, 2009

Tina Bradford @ 9:01 am

First thing is use a journal. In this journal it is essential to track three things. First your goals. These goals must be realistic and obtainable. They must also be detailed. Don’t put I want to loose 15 lbs. You must put I will loose a total of 15 lbs in 10 weeks. I will loose 2 lbs a week. Give yourself a break, don’t allow just that number of weeks, such as 7.5 weeks. Second thing you need to put in your journal is tracking your food intake. Food is typically 60% of the battle. So many times people are working out, but getting not where. Then they go and blame it on the trainer. If you are not tracking your food, you are probably eating to much or not enough. The third thing your journal needs is a fitness tracker. Not only do you need your workout listed, but you also need the intensity. If you did not have a great week, you can look back and see your only worked at a medium intensity, it might be time to move it up.

The second thing that is a must is someone to support you. This could be a friend to work-out with or someone at home, who just encourages you on those bad days. It is hard to do it alone and these people can help you when you fall off the wagon. We are so hard on ourselves when we fall behind. We need to just pick-up the pieces and move onto another day.

You can do it!

April 24, 2010

Heather Jensen @ 9:05 pm

When I have been extremely successful, I have done the following:

#1= Write it down!
I log what I eat, how much I exercise and the type of workout done, how much water I drink, and a sentence about the day- noting the progress or what I need work on, how I feel, etc.
It has helped keep me accountable. I don’t want to write down a poor choice which motivates me to make a better one. I also log how much water I drink to make sure I am hydrated. (My goal is 1/2 my body weight.) I don’t want my body to think I am hungry when I really need water!

#2= Intensity! I enjoy challenging myself and this is definately an area that works for me. Plus, cranking up the work helps blast past the plateaus!

#3= Change it up. Every four weeks I change my workout so my body does not adapt to the routine. I also look forward to the new challenge.

Remember if it was easy- everyone would do it. Be the change you want to see!