Body and Mind Transformation: Recent Episodes
Sandro Torres
Custom Body Fitness specialized on weight loss and body toning. We have delivered results to thousand of clients. Our goal in this podcast is to share with you all the information, tips and tools we successfully use to help our members. We touch different subjects about weight loss such as psychology, anatomy, diet, exercise, human behavior and many others. Our hope is that with this information you can get started with your weight loss journey, continue with it or find the right information to not get discourage. Support this podcast: https://anchor.fm/custom-body-fitness/support
The other day I was talking to my wife who I married almost 4 years ago. She asked me how come we don’t get tired of being together which I replied that being with your significan other is compared to driving the same car until it breaks.
I am writing this advice based on my own experience, advice from happy marreiges who have been married longer than thirty years, and advice from many books that I have read about how to keep your relationship successful and exciting. However, the analogy car is something I thought about to explain this advice.
Let me start by saying that I have been very dysfunctional with my relationships until I turned 28. That is when my life drastically changed after falling into depression. I learned that I did not respect women and I only care about my pleasure. So to begin with I had an addiction to sex and I did not know.
In sociaty sex is so prevelant, devalute and taken so lightly that we use it to have fun and fulfill our carnal desires. I come from a dysfunctional family where no one taught me how to respect women. As a matter of fact, the contrary was true, to sleep with as many women as possible.
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Many influences opt to have surgeries, take steroids, do extreme unhealthy diets, use filters, camera angles and lighting to improve their image when they present a content. I don’t have anything against what they do. If they want to hurt their mental and physical health is their decision and I have no say in their lives. But, I do have a problem when they present unrealistic and unsustainable results showing an image that is not reality.
Once again, I have been at 11% body fat these 23 years. I don’t diet, take drugs, use camera tricks or anything when I record my videos. What you see in video is what you are going to see in real life.
My goal is for you to stay fit, toned and healthy for your whole life with realistic expectations and not only to show your body for a show, video or pictures. Now if this is your plan, this article is not for you.
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I remember when I was younger, I used to hang out with people just like me who liked to party, drink, play video games, and modify cars. We used to get along no problem.
Every weekend we used to go to the closest city to go to the hottest clubs, drink and then get back to our hotel drunk. Next morning we will go to the malls and spend money we did not have.
During the weekends, we got together to cruise around town in our cars, play video games and eat out. We find ways to waste our time.
Really there was nothing exciting about the way I used to live…
Then one day, I decided to change. I noticed I was lost and I needed to make some changes in my life if I wanted my life to improve. I was not happy with the way my life was turning around.
The first thing I did was accept that I was on the wrong path. Once I did that I found out that I was made to serve people and if I wanted to improve my life, I needed to improve other people's lives.
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What complaining and blaming can do for you
I am not sure if you read the bible, but this is the third time I am reading. However, even though I try to understand everything, I always need the help of people who are more capable of understanding it than myself.
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I was talking to one of our members in her evaluation. Her results were good. She was happy with the changes she had made. She was consistent with her weight lifting, walking and eating healthy.
I asked if there was anything that she thinks she needs to improve and she answered that she was drinking more than she really wanted and wanted to cut alcohol.
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A couple of weeks ago I met Dr Torkil Faero. He has 25 years of experience being a general practitioner doctor. He is the author of The Pulse Cure. He specialized in helping people have a healthier life by avoiding burnouts, inflammation and stress.
Even though he has been practicing medicine for 25 years, his real journey started when his dad passed away from a cancer that could be avoided. But Torkil did not know better as a Doctor to be able to help his dad. He explained that in school doctors are thought to diagnose and medicate. So he was following the protocol and following his dad's steps.
Torkil was overweight and unhealthy due to his lifestyle. He ate processed foods, drank wine, slept minimum and stressed himself with work. He did not even exercise.
Once Torkil’s dad passed away, he knew there was something to do to avoid many diseases such as the cancer his dad had. He started researching on his own time and found out many things that can be done.
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Last week I went with my family to a lake near where I live. While we were arranging our place of stay we saw an eagle fly. It was flying circling above the lake. The first thing I thought was that the eagle was going fishing. Well, actually, that's what I wanted to see because I had never seen an eagle fish.
Suddenly a bird 20 times smaller than the eagle came to attack her. The eagle only flew away from the lake for a few seconds and returned to the lake leaving the little bird behind. The eagle amde a circle flying in the air, went down to the lake and rose with a fish, flying away from the lake where the little bird was no longer a problem.
At the time the bird was attacking the eagle I asked myself why the eagle didn't simply turn around and face its harasser. The eagle is bigger and stronger.
Later I read that the eagle is attacked because the little bird is protecting its territory and its nest. The eagle is much stronger, but in order for the eagle to beat the little bird it has to invest a lot of energy and may not catch it.
Also, the eagle is so focused on its catch that it cannot lose focus from its target or it may lose its prey.
That made me think about how important it is to focus on the goal and let the small and insignificant problems be there without paying attention to them even if they are annoying. The important thing is the objective. Once you have achieved your goal, like the eagle, those little problems disappear.
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I stopped exercising because I was under stress. My husband injured himself and could not work and I was not able to pay for all the bills. Also, I needed to take care. I was working doubles, getting into work very early and getting home late at night. I felt I could not keep up with all the bills.
I had to help my cousin. She had no one around and I was the only one who she trusted. She ended up in the hospital with terminal cancer and I felt I was the only one she can count on and I couldn't ler her down in her last days. She passed away last month and I am ready to get back to my routine.
My daughter accidentally runned the car into my husband and she injured him. He needed prompt medical care. After that, I needed to deal with my husband's injury and recovery, and also my daughter's trauma and help her understand that it was only an accident.
I was pregnant and we were looking forward to having my little girl and when I was not expectign it, I lost my baby. It affected all the family and of course, myself. It took me time befire could got over the depression, but now I feel better.
Those are some of the stories I can tell you I heard from some of our members...
If I sit here and write all the problem testimonials, I would be writing a complete book of problems that we all face in life.
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Before you start reading this article, I want to make it clear that I am not against mobility or any movement when it is about exercise. Moving and exercising is a lot better than not doing anything. However, I want to clarify that because you are moving or stayiang active does not mean that you are improving your strength and quality of life to meet the demands of many of the activities you may do.
Many of our members before they sign up to our program think that they are in shape.
Once they start exercising, they notice that they are not in as good shape as they thought.
When I interview many people before they start exercising, they say they do exercise by playing golf, riding their horse, walking, skiing and other movements. While it is true they do move their bodies, it will not improve their sterngth to perform better in the specific sport or hobby they are practicing. This is the reason why the best athletes lift weights when they compete. They know strengthening their bodies will improve their performance.
For example, I have a client who I recently interviewed who loves to ride horses. She crashed many times while riding until one day she knew something had to change because no matter how much she rides, her riding and strength will not improve.
That was when Shannon decided to come and see us...
She understood that she needed to increase her strength to be able to ride her horse and perform better and maybe stop crashing.
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I recently interviewed a young lady who wants to be a member of Custom Body Fitness. She has never exercised in her life and had many questions to ask. So I took the time to answer all of her questions. One of those questions was if after investing the money, time and effort, after months of having results and if she stopped doing it, if she was going to gain weight again.
I responded the following:
You don't gain weight because you started exercising and stopped exercising. You gain weight due to several factors.
To begin with, I say this not to offend, but so that you see reality. You are overweight and have never exercised. And that is due to your lifestyle, not because you exercised and you stopped doing it. You simply live a lifestyle that causes you to have more fat than you want.
On the other hand, if we take an athlete as an example, the athlete has a toned body because he has a healthy lifestyle and he exercises. He is not an athlete because he has a toned body. He has a toned body because he is an athlete.
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Three Thirsty, hungry and tired friends…
There is a story where three friends had a long journey through the desert. Two of them were complaining about how hot it was, how thirsty and hungry they were. But one of them was just quiet, walking to the closest town they could find. When they arrived at the first town they could see, the quiet guy was the first person to sit, eat and drink water and rest after. The other two guys made fun of this guy telling him that he was acting all the way to town like he was not thirsty, hungry and tired and he was the first to drink, eat and sleep.
The rested guy looked at them and told both that he never said that he was not thirsty, hungry and tired, but complaining about won’t change the situation. That he decided to focus on his goal and ignored the discomforts.
Our hot member..
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When we advertise a product or service in general, we, the seller, always talk about the good results and the amazing features. But we fail to talk about the negative things that you may not take into consideration before buying the service or product. For example, it sounds good, to many of us, to drive a new, luxury sports car, but many of us are not taking into consideration the cost of insurance, maintenance, gas consumption, and the fact that we may need a second car if we have a family or travel with friends.
However, if you are well aware of these negative things, you are well informed to take the responsibility to pay for them all and keep the car. You know what to expect and you are ready for it.
Just like this example, weight lifting to tone your body also has some negative things and I want to make you aware of them, so you are ready to start and be successful in your program.
First, you are going to get injured. This does not mean chronically injure, but you are going to hurt. No matter how safe you are, there are many ways you can get injured. It is like going to ski and not wanting to fall. It’s going to happen. Or going water rafting and not wanting to get wet. It's going to happen. The only way to avoid getting injured is by not doing it just like you can avoid falling by not skiing or water rafting.
There are many things that can happen when you are safely lifting weights such as muscle trigger points, muscle strains and joint irritation. You are not limited to these three injuries, but these are the most common.
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Many times it is not the exercise or event itself that limits our performance, but it is what we think that makes us feel negative about the exercise or event. Susan was thinking she could passout, but knowing that she could catch her breath in a few minutes, gave her the trust to continue doing them. Daniel was concer about his knees and knowing that his knees will become stronger give him the courage to perform the exercise. If you want to continue reading the article, go to the following link: https://custombodyfitnessgws.com/post/obtén-lo-que-quieres-y-más-encuentra-la-verdadera-felicidadVisit our website:https://custombodyfitnessgws.com/blogVisit our Google Sites:https://custom-body-fitness-llc.business.site/https://custombodyfitnessgws.business.site/https://custom-body-fitness-willits.business.site/Follows on Facebook:https://www.facebook.com/cbf.english Follow our Podcast at Spotify:https://open.spotify.com/show/1tmitF21ovjEOo2tEdVk7A?si=294de20720134c6aApple Podcast:https://podcasts.apple.com/us/podcast/weight-loss-and-body-toning/id1608754655Subscribe to our YouTube Channel:https://www.youtube.com/channel/UC_2yHcXF8Ie-f2qmZCuwEgw--- Support this podcast: https://podcasters.spotify.com/pod/show/custom-body-fitness/support
Every year we have four challenges in Custom Body Fitness, by the beginning of the spring, we start our ladies’ challenge called The 5 Week Sexy Slim Challenge. This 2024 all the participants deliver good results. But there were 5 of them who delivered extreme results, Blanca Aviles with over 8% body fat loss, Sandra Shafer over 7%, Marbella Chavez, Elida Gutierrez and Verenice Terrones with over 5% body fat loss.
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Recently I interview one of our members who have completely transfor her body. Her name is Carina Basio. She started with us almost two years ago. Like any other of our members who have transformed their bodies, she had her struggles. I know many people think that people who are fit simply do it and everything is easier than the rest of the population who are not fit. However, Carina, in her interview, tells us the difficulties she had to overcome to be able to tone her body.So here I am going to summarize some key points that Carina needed to overcome to transform her body.If you want to continue reading the article, go to the following link: https://custombodyfitnessgws.com/post/obtén-lo-que-quieres-y-más-encuentra-la-verdadera-felicidadVisit our website:https://custombodyfitnessgws.com/blogVisit our Google Sites:https://custom-body-fitness-llc.business.site/https://custombodyfitnessgws.business.site/https://custom-body-fitness-willits.business.site/Follows on Facebook:https://www.facebook.com/cbf.english Follow our Podcast at Spotify:https://open.spotify.com/show/1tmitF21ovjEOo2tEdVk7A?si=294de20720134c6aApple Podcast:https://podcasts.apple.com/us/podcast/weight-loss-and-body-toning/id1608754655Subscribe to our YouTube Channel:https://www.youtube.com/channel/UC_2yHcXF8Ie-f2qmZCuwEgw--- Support this podcast: https://podcasters.spotify.com/pod/show/custom-body-fitness/support
Weight loss has become a miltimilonar industry. People have come with many solutions for weight loss from diets to exercise, from pills to surgeries, from pomades to massages. It seems like we can find many ways to attack the overweight problem,
But there is something that tells us that nothing of these solutions for weight loss are really working…
Many people are still overweight and more people are getting overweight now compared to years ago.
You may be asking why many people are overweight. If you are overweight and you are looking for a solution without success, you may be wondering why you can’t lose weight.
Victoria Clark has the answer for you. Victoria was 70 pounds overweight, unhappily married, broke and emotionally broken until she discovered the reason for her tragedy.
One day, Victoria, in her desperation to cover a lot of her pain, she smoked weed and she noticed that she was not really confronting that emotional pain that she tried to repress. Victoria has been sexually abused as a child and adolecen. From then on, she gained a lot of weight unconsciously to protect herself from agressors.
Veronica Clark links:
Instagram- https://www.instagram.com/veronicalclark/
Books: https://www.amazon.com/stores/Veronica-Lynn-Clark/author/B0C2TMZXH9?ref=ap_rdr&isDramIntegrated=true&shoppingPortalEnabled=true
Pagina- https://www.veronicalynnclark.com/
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Abby started almost a year ago. She came to us overweight. After having two babies she gained more weight than she expected. One day she saw herself in the mirror and decided to start her journey to be healthier.
Abby knew what she wanted and she was ready to follow instruction. She set up an appointment with me and we started to create her weight loss plan.
Abby started to follow the plan right from the beginning. She increased her veggie intake, stopped processed foods, drank water only, ate on schedule, did weight lifting 4 times a week and walked 30 minutes everyday.
She came to her follow ups assessments every week and she lost at least 2% on each assessment. Every time I give her results I can see her eyes shine. Needless to say, I will also get very excited about her results.
We had a contest where Abby signed up to and won the first prize. The contest was tight because at least 12 participants got great results and anyone could have taken the first place. However, Abby managed to lose almost 4% of body fat (9 pounds of fat off and gained 4 pounds of muscle) in 24 days.
Abby started at 46% body fat and now she is at 32%. She has lost 40 pounds of fat and gained 7 pounds of muscle in 9 months.
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For what will it profit a man if he gains the whole world, and loses his own soul?
- Mark 8:36
Steroids and surgery have become very popular nowadays…
People want to see results and they want to see them fast. Hard work and patience is something that some people don’t practice anymore. With this in mind, I am the one who is going to tell you that weight loss, health and body toning don’t have shortcuts.
Let's talk about surgery. More than 50% of people who have weight loss surgery regain their weight.The reason is because these people have not changed their habits. They think their problem is their body and extra weight, but the real problem is their lifestyle.
Steroids, on the other hand, can also help people lose weight and gain muscle, but detrimental for physical and mental health. There are many side effects such sa liver failure, inhibition of naturally occurring testosterone, aggression behavior, suicide thoughts, heart attacks and many other issues. Yes, if you stay for life taking steroids and exercising, you lose weight and tone your body, but that does not mean that you are fit and healthy.
None of these shortcuts for weight loss, health and body toning are going to give you the results you are really looking for…
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Exercising at any time is good, especially if you are dedicated to your health…
Years ago, my favorite time to exercise was between 6 and 7 pm. I usually exercised after work. Come to think of it, not only was I determined to reach my goal, but it was also helping me to stay away from practicing other destructive habits in the afternoons.
There was a time when I worked so much that I did my exercises after midnight and I went to sleep after exercising. Also at that time I was single and my time was just for me.
I think I liked to exercise in the afternoon or evening because I didn't like waking up early and I also felt like I had more strength in the afternoon. I usually had no events or inconveniences that would interfere with my exercise routine.
But now my life is different; I do my exercise in the mornings, between 5 and 6 am…
I think any time is good to exercise and the best time to do it is the one that fits your lifestyle. I am an example. Before my exercise routine was at night and now it is in the morning.
And since now it's mornings, I'm going to give you the benefits I enjoy from doing my exercise in the mornings...
- I am a leader in a couple of businesses and have a family and with that comes a lot of responsibilities. Now my time is not just for me, but for many people. So I like to have my afternoons free to finish my responsibilities or in case I have an emergency
Once I do my exercise, I'm no longer thinking about it and that I have to do it in the afternoon. As we know, exercise is not an easy thing and the internal struggle we have to do it is real. So instead of having that struggle all day, I know that if I exercise in the morning my mind rests all day. One more achievement and less stress.
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So that you can reap the benefits of your exercise routine and not waste your time, it is important that you focus. If you are not focused, you waste time, you may not finish your routine, you do not challenge your body to become toned and in the end you waste your day at the gym.
One of the requirements at Custom Body Fitness for trainers is to keep our members focused. It is very important to keep our members focused on their routine so that they are optimal with their time, energy and effort. With this it is much easier to have results than if they were distracted.
So today I'm going to share with you some tips that we use to help you stay focused on your exercise routine.
Set a start and end time...
Don't go into your routine thinking you have all the time. Nor do you go when you feel like it. Put your routine on your calendar, what time you will start and what time you will finish. Be realistic with your time.
Design your routine before you start…
I recommend that you have a routine designed for a year or at least a month or even just for a week. Don't go exercising without a routine. With a routine, you know where to start, you follow a plan and you know when it's over. Obviously the routine has to be well designed and purposeful for your goals for that year, month or week.
Stop thinking about it so much and start warming up...
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All human beings have moments of doubt and weakness. When those moments happen to me, I start thinking about all the people and animals who risk their lives every day to be able to survive and eat.
For example, in Mexico where narcos have taken authority, people have to follow their rules or pay with their lives. Many of these people are citizens who do good, but the reality is that the narcos do not care.
Another example is in wildlife, the zebra for example, to drink water and graze, has to be alert in case the lions are going to attack it. The lion can also be struck by an elk and be mortally wounded.
We have some humans risking their lives in crab fishing, ducks wintering without knowing that they can be hit by a bullet and so on. Many risk their lives meanwhile; compared to this, I have it easy. But it was not always like this. There was at some stage in my life when I too needed to survive.
Thanks to this stage, my life has been easier now. I learned to be strong...
All these people who risk their lives every day are stronger than the people who don't. They become psyched up and have learned to live with these risks. Also the animals, if you compare a domestic animal with a wild one, the chances of survival of one over the other are drastically different.
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This Is Why A Plan Is Important
Let me start by telling you that you want to achieve something meaningful for you in life, you need to set goals. There is no way you can achieve and maintain something in life without setting goals.
You can set financial goals, fitness goals, health goals, relationship goals, business goals, marriage goals, health goals, charity goals, learning goals. However, setting goals is not all you need. You also need a plan and the plan is as important as the goal.
Here I am going to tell you why it is important to have a plan…
The plan is important to avoid distractions. Without a plan it’s impossible to have a distraction. You can’t call something a distraction if you don’t know what is distracting you from. In other words, you will be doing meaningless activities if you don’t have a plan because those meaningless things are going to be there for you to do and have fun because you don’t have a plan.
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How to Set Weight Lifting Goals to Tone Your Body
There are different factors that you need to take into consideration to tone your body like your diet and type of body. Nevertheless, I am going to share with you the main things that you need to take into consideration to set goals to tone your body.
There is not such a thing that you just exercise and expect to tone your body. The reality is that those people who tone their body naturally have to set goals and be consistent with their exercise.
Yes, for you to be able to tone your body you need to add muscle and get rid of fat. So your goal as a woman is to be under 25% body fat and as a man to be less than 15% body fat. So make sure you get a body composition assessment to know how much fat you need to lose.
You can add muscle at the same time you are losing fat...
Muscle and fat are different tissues and while you are getting rid of the fat you can add muscle. The myth of fat turning into muscle is impossible. Then, muscle never turns into fat. You may lose muscle and gain fat, but one doesn't turn into the other one.
So as you are losing fat, your goal is to add as much muscle as you can. Warning! Muscle is not easy to gain. Therefore, you see many people taking steroids to gain muscle. As you probably know, we do everything naturally. So be patient and you will invest at least a year before you can be happy with the results.
Let’s start first with your fat percentage. For example, if you need to lose at least 20% body, set a goal to lose at least 2% body fat per month. You can lose more than that in a month, but realistically 2% is a good goal. You focus on losing this fat in your daily habits like eating and exercising.
The next goal you need to set is gaining muscle per month. A realistic goal is to gain 1 to 2 pounds of muscle per month. Once again, this is the natural way. Now, your focus should not be only in the amount of protein you eat, but in the weight lifting you are doing.
There is no tonification if there is no muscle. Therefore, you need to make your muscles strong and bigger to reach your body toning goals...
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Improving your health is not about following a plan and that's it...
Many people think that losing weight is simply a plan to follow. Although a plan helps and is necessary to transform your body, there are more important things to take into account.
There are many people whose habits come from past generations...
Bad habits are often taught by our family and we just have to reprogram our brain to make better decisions and transform them into new habits to be able to lose weight and transform our body.
There are also people who learn bad habits throughout their lives...
Many times we acquire destructive habits due to the traumas we carry from childhood.
How I help my clients transform their bodies…
For clients who learned bad habits from previous generations, I can help. It’s easy to show my clients how bad habits are not helping them with their goals and then I teach my clients to replace the bad habits with new good habits.
But clients who come with trauma, it is more difficult for me to help them. There are many cases of successful clients where I helped them change their lives, but I have cases where I failed and I couldn't help them.
Life has principles and no one can break them...
I recently had a conversation with a friend about a person who had a surgery to lose weight and the cousin came up in the conversation who had also had a surgery to lose weight. The cousin lost between 40 and 60 pounds in less than a year, but after his body adapted, between the two years, he gained back all the weight he had lost.
I explained to my friend that the problem has never been and will never be our body, but our lifestyle. No matter what surgery they do, what they take or drink, what they apply in their bodies or what they believe, they will always gain the weight back because the problem is their lifestyle. It's a principle, not my opinion.
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I recently had a conversation with a new member who is very successful in his business and family. But he has health problems. He is 60 pounds overweight and injured both knees, tearing his ACL. He also had a torn tendon in one of his biceps.
He told me that he finally realized that he has to take care of his health. It's time. If he is not well, then his business and his family suffer.
We will call our new member Felipe. Felipe is now ready to improve his health and lose weight. So after a long talk, Felipe was hoping for a better year to which I replied that he knows that the year will bring him what he wants most and what he focuses on. Of course, Felipe already knows this since he is very good at focusing on his business and his family.
Then I remembered you and that's why I'm writing this article.
What 2024 is going to bring you? The year is going to bring you what you want and work on…
If you don't change, nothing will change. You want a good business, you have to work at it. If you want a functional family, you have to work at it. If you want inner peace, you have to work at it. If you want financial freedom, you have to work at it. If you want to lose weight and get in shape, you have to invest your time and effort into it. There is no other way.
Just wishing for it and hoping that the year will give you a miracle, it's not going to happen...
I also had a talk with another member who is busy all the time. I asked her when was the last time she had free time in a month and she told me never. She has two children, works and does other things. Then I asked her when he was going to have time to prepare her meals. He told me that if she didn't plan it, she would never have time to which I responded that what was she waiting for to plan.
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Not long ago (well, that's what I want to think) I was living in poverty, lost and with a void in my heart. I remember that at no time did I have money to satisfy my basic needs like eating. I sought my happiness with alcohol, parties, friends, video games, and everything that could distract me from reality. I really wanted to fill that void I felt in my heart that I could never fill with anything.
It wasn't until I was 28 and fell into a depression that made me realize I was lost. I found God, my purpose and my true happiness. Since then I have lived fully, regardless of the consequences of my life.
Living fully does not mean having everything in this world, but knowing how to live according to what God wants from you.
So here I am going to give you my 5 tips so you can live a fulfilling life.
The first tip is, seek God…
You will find nothing that fills your heart more than the presence of God. With this I am not telling you to follow a religion, you can follow it if you want, but it is more important that you understand what or who God is, how to follow His laws, and give your life to Him knowing that you will improve as a person every day.
God is not a hobby but is your entire life. You must keep in mind that everything you do is dedicated to eternity and that God is always present in the decisions you make. So do your best to make good decisions.
The second tip is, serve others…
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I recently interviewed James Lebaigue, the founder of nutritiontriathlon.com , hurrythefoodup.com and he has run various triathlons. He is also a sports nutritionist specialist. James has a Masters Degree in Sport and Exercise Nutrition, as well as an Advanced Diploma in Human Nutrition. He has helped many people lose weight by helping them choose the right diet and exercise program. He is a firm believer in calories in and calories out.
James is a knowledgeable professional who wants people to succeed in their weight loss journey. When I interviewed him, I could conclude that he knows that it is better to take small steps when making weight loss changes instead of wanting to lose weight rapidly. It is better to make lifestyle changes even though these changes could be minimal than take unrealistic changes and fail.
James talks in the beginning of the interview about how important is human connection to be able to help others achieve their goals. It is not about setting up a plan and following it. It is about understanding the individual and emotionally connecting with him or her.
James thinks that health is very important but not many people have their health as a priority. There are so many areas in people’s lives they are focused on that they forget about their health. People need to be motivated to take care of their health, but that only happens when the pain of not changing is stronger than changing.
When it comes to exercise, James knows that people don’t need to exercise to lose weight, but it helps. What he recommends it’s for people to start moving at least 10 minutes everyday and start increasing their physical demand as they become fitter. He recommends starting to exercise with something of your enjoyment. If you don’t enjoy it, then the probability of you relapsing is higher.
James asserts that it is important to set goals because people start with good intentions, but as the journey continues, many people forget what their objectives are. Goals are a very good reminder, so people stay motivated in their weight loss program.
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Talking with a friend about all the people we are changing at Custom Body Fitness, the topic came up about a client who hasn't been able to change much. We will call her Sarahi.
In the talk we were talking about how I have helped many people change their psychology and lives. After finishing at CBF, they can continue with their healthy life and improving their life and body.
The truth is that the way I helped people is psychologically. Once you can teach them their potential, to be disciplined and learn to trust them, they can have results in any environment.
My friend mentioned to me that Sarahi hasn't changed much and that she clearly wants to lose weight. Which explained to her that to lose weight she not only needs desires, although desire is important.
The solution…
For a person to transform her body, desire is important, but it’s not enough. You have to reprogram your brain and change bad habits for good ones, learn to be disciplined, believe in yourself, let go of old beliefs, know how to love pain, let go of excuses, fail and try again, know that life is not perfect, to love yourself, to respect yourself, to learn the suffering of discipline, to set goals, to relapse and get up, to leave the comfortable zone, to fight for your new values, defend your decisions and finally to make your new behavior part of your life.
Sarahi needs a lot of psychological help and she must also learn that she must come first before anyone else. No one taught Sarahi that and now she has many ingrained beliefs that are difficult for her to change. She has to learn to love herself, to be a priority before her adult family, to organize herself, to create a system at home that works for her chores, to deal with stress and all of that cannot be changed in a day. It takes months of repetition and understanding before Sarahi can change just one thing to make her body change.
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20 pounds of extra fat I read in the results sheet…
Then I asked her what was the reason why she was eating poorly. She started telling me everything she ate wrong and that she was going to take a nutrition course, although she mentioned to me that she knew a lot about nutrition and that she knew what to eat.
To which I replied that she was right, that she knew a lot about nutrition, but that she had not paid attention to my question. I did not ask her how she ate, I asked her why she ate poorly. Finally she paid attention to me and we began to draw conclusions.
First she told me that it was stress and that she often felt depressed. She started telling me what her days are like and I realized that her problem was the disorganization that stressed her out.I asked her detailed questions about what she told me.
Luz's problem (let's call her Luz) was that she was trying to keep a boat afloat that other people were trying to sink. Luz is the only person out of 4 adult family members who cleans her houses. Her children and her husband are disorganized and do not help her clean the house and she feels stressed with her messy house.
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To Lose Weight I Just Eat Fewer Calories And That's It
Many people think that by eating fewer calories they can lose weight. Calorie logic makes sense because it says that if you consume less than you expend, calorie deficiency causes you to burn fat. Which does make sense, fewer calories eaten, more calories spent on physical activities, more fat burned.
But there are several factors that are taken into consideration where that calorie logic doesn't work.
Not all calories are equal...
The reason you eat is for nutrients. So the more nutrient dense foods you eat, the fewer calories you require. For example, if you eat 200 calories of broccoli, you will have more nutrients and fewer calories than if you eat 200 calories of a Maruchan soup.
We don't all need the same calories...
A person with more muscle or who is taller tends to burn much more calories than a thin person who is shorter. The calorie consumption needed for someone with more muscle tissue is more in any movement than someone who has less muscle tissue.
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What is the normal fat percentage I should have to be healthy?
This is how many people start their conversation when I evaluate them.
It is easy to understand, but with so much misinformation and so many opinions it has become difficult to understand.
So here I am going to give you details so that you can conclude what percentage of fat you should have to be healthy.
Let's start with the conclusion that being overweight is not to blame for your poor health and illnesses...
Being overweight is only an effect of the lifestyle you have, as well as diseases are consequences of the lifestyle. For example, there are people who are not overweight and have many diseases including diabetes, high blood pressure, cardiac arrest, and many others.
When you start eating junk without nutrients and with chemicals, you are altering your DNA and making your cells sick at the same time making you sick. At that moment when you start eating junk, you don't gain pounds of fat and there are no signs of illness. But if you continue eating junk for years, you start to gain weight and get sick. The same goes for the opposite. If you start eating healthy after having damaged your body (overweight and diseases), your body begins to regenerate healthily. But it doesn't happen the next day, it takes time to retract the illness and lose weight.
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They consider me an expert, but I still have a lot to learn...
Please take a seat in the chair next to you, in front of me. Today we are going to talk about something that I am also guilty of. I have been helping many people lose weight and tone their bodies for years. I don't say it because I want to talk highly of myself, but I am very good. People love me because of that and there are some who don't like my character. I understand them. I'm not very friendly when you have excuses for everything, you don't have a word and you can't commit.
My education has been key to being able to help many people…
I have been able to help many people because I teach them how to get results, but also because I take my time studying. I like to learn a lot and continue my education. I know that the most important thing to lose weight is to change your way of thinking and then your way of eating and finally exercising.
Much of what I know, I learn from experience...
A few years ago I injured my knee and had three surgeries. I have talked a lot about it in various videos, talks, and articles so I am not going to give details. But I mentioned it because it made me realize that injuries cause imbalance in the muscles and many of them become tight.
I am very tolerant of pain and unconsciously endure a lot of it until one day I realize that I was limping without realizing it. It was where I started studying why muscles get tight. Needless to say, I discovered how important stretching is to keep muscles flexible, pain-free, and with good quality of movement.
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Today we are going to make use of time and space. The day, time and place that I wrote this article and the day, time and place that you read it do not matter at this moment.
You have a date with me and I'm going to invite you tea and if you don't like tea, then coffee and if not a glass of water and we're going to talk; but not only are we going to talk, but it will also serve as therapy for me to be able to get out everything I have on my mind.
So let's let our imagination fly and enter into my house...
You're welcome. I give you a hug as friends and invite you in. My wife and daughter are sleeping in the upstairs room and my dogs are lying on one of the couches. I know, I badly got them used to using the couch as a bed. The house is organized except for some toys that are out of place that my daughter left scattered.
I ask you to sit on the couch in the living room while I walk to the kitchen to get your tea (coffee, or water). While I am heating the water, you admire the books that are on the bookshelf near the couch where you are sitting. You see titles like Think and Grow Rich, Killing Sacred Cows, The Plant Paradox, Psycho-Cybernetics, Influence, The Shack, Limitless, The Monk Who Sold His Ferrari, The Millionaire Next Door, The Extraordinary Leadership, (You notice the Spanish section) , Volar Sobre El Pantano, Juventud en Extasis, La Magia, La Generación Desconectada, Decision Crucial…
When I interrupt you with your tea, you choose the bag of tea you like, put it in the hot water, take it and ask if I have read all the books.
I have read all of these books more than twice, excluding those that I find boring. There are like 200 and I still have a list to buy.
You realize that I am rude and do not offer you sugar for your tea.
Excuse me, we don't have sugar at home, but I have honey that my wife uses in her coffee.
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I'm going to tell you why you haven't gotten toned and strong since you started working out.
Many of us are clear that we have to increase the resistance or weight that the muscle is lifting in order to become stronger and tone our body. Of course, this takes a process and as our body does allow it, we increase resistance.
In order for the body to get used to or be able to lift a new resistance, the body must constantly lift that resistance for a certain time period.
Every time you exercise, challenging your body to a new resistance, you cause microscopic injuries to your muscles and that's why you end up sore. After your exercise, muscle repair begins, especially when you sleep. Nutrients arrive, protein for example, and repair the muscles, making them stronger to be able to meet the demand you are asking of the body when you exercise. It's like when you get calluses on your hands from repetitive lifting weights. The body is adapting to the demand you ask of it so that you don't hurt your hands.
But you have something working against you when it comes to toning up and getting stronger, the aging process. After your exercise you start to lose muscle within 48 hours. That doesn't mean you lose all the muscle you've worked on for several years, but the process of losing it begins after those two days. If you stop exercising for a week, then you have already lost a noticeable amount of muscle and therefore strength.
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Let's take a look at the year 2023...
Did you lose the pounds you set out to do? If you did it, congratulations. You are already enjoying a new life with good benefits such as being fit, having more energy, being healthy, high self-esteem, your clothes fit better, you sleep better among other things. If you came close to your goal, congratulations too. You are also already enjoying several benefits of your new lifestyle. Didn't you achieve your goal? Do not give up. Keep trying. Remember that you cannot fail unless you give up. So if you didn't make it in 2023, 2024 will be yours, just don't let yourself be defeated and get up to start again.
What other goals did you achieve? What is better in your life? What are you most proud of in 2023? Life is not just about exercising and eating healthy. There are other areas of your life that need your attention. How are you doing financially, with your family, with your career, your personal growth, your connection with God, your mission in this life?
It's time to review and see all your achievements for the year 2023...
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Many people are looking for shortcuts to stay in shape this holiday season. While there's no pill to stay in shape, there is an easy way to continue your fitness goals this holiday season.
The first thing you should realize is that you don't have to spend the day or hours in the gym to stay in shape...
You can only dedicate three hours a week during the holiday season to stay fit. If you think about it, it's easy to dedicate an hour every other day to your exercise.
At Custom Body Fitness we're only open three days during the holiday season because that's all you need to stay fit. So keep in mind that you will only need three hours a week to continue with your goals.
Next, eating healthy shouldn't be difficult...
You shouldn't limit yourself when it comes to eating, but you should also make smart choices. If you're going to cook, cook whole, organic foods. Don't eat processed foods or drink soda. There are many other drink substitutes that you can use such as mineral water, kombucha or fresh fruit waters.
Also, it is not necessary to eat all the food on the table. Yes, give yourself the opportunity to try all the food, but enjoy a respectable portion combining all the foods on the table.
Now, keep in mind that you have been working all year to keep your body fit and healthy, don't ruin it by getting drunk and damaging your body. I would say don't drink, but if you don't have the ability to control your desire to drink, limit your consumption. You will feel better the next day.
Reviewing your goals is also something you should do...
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By now many of us know that exercising helps us in many ways including losing weight and transforming our body. We also know that exercise rejuvenates the body.
Although aging is chronological, the decisions you make during your life also help you stay young or age faster. So your aging depends a lot on your decisions.
If you have already given up and do not want to improve your life, you want to die quickly, be overweight, have diseases and suffer in your aging, then do not continue reading because you are going to waste your time and you are going to get upset with what I am going to tell you.
But if you want to improve your life, rejuvenate, be physically independent, lose weight, be strong, control diseases and live a fulfilling life, then continue reading because the information I am going to give you interests you.
It had been a long time since I heard the excuse of age, but I recently evaluated one of our members and she told me that it is not the same at my age. That I am very young and nothing hurts me.
I started to think that he is right, but if nothing hurts me it is because I have chosen to make better decisions than my client has made. It's also not that my body doesn't hurt sometimes but that I have learned to ignore momentary pain to have better results in my physique to be better.
I just reminded her that if she continued with that mentality of not rehabbing her shoulder for fear of the pain from the rehab, he was never going to get better and the pain was never going to go away.
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A couple of years ago a client came with her husband to enroll in our program to transform her body. We will call her Susanna. Susanna was very embarrassed and she was not sure whether to sign up. When she enrolled we started with her plan and she was very attentive to the changes she had to make to get results.
Susana started with 42% fat and now she is at 22%. As I was evaluating her, her body changed, although sometimes instead of advancing, she went backwards. For example, several of the evaluations she lost 2 to 3% fat, but sometimes she regained that 2% that she lost. But, by the end, she was losing fat.
Although it has taken her time to transform her body, and she is very happy with her results, what matters is the mental and life change that she has achieved.
As I evaluated her, I learned that her life was in chaos and that she was depressed. Before starting, Susanna was an irresponsible mother who had no motivation to live. She lived by inertia, she drank a lot, she didn't pay attention to her children. Now Susana sees life differently and with joy. Her exercise has given another meaning to her life. Her children are very happy to see her active and positive mother.
Apart from unhealthy food, she ate a lot of junk food and fast food and fed her family in the same way. Now, besides what I have taught her, Susanna learns from the searches and studies that she herself does.
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In April 2020 we had to close the first Custom Body Fitness location for reasons that were not in our hands, the plandemic and also our lease contract had ended and the rent was going to double. With home arrest, many did not want to continue exercising and the best thing was to close our location.
We had just opened our third Custom Body Fitness location in February 2020. Well, now we are ready to open our first location again. People are asking for our services and can't wait for us to open in Carbondale again.
I tell you this because our program is a success and we have helped many people to transform their bodies, and most importantly, their lives. In this article I want to give you the 6 secrets I use to help our members transform their bodies. So I take a pen and a notebook and begin to take notes.
You must have desired it with all your being...
Not a wish or want to change your body, it must be a burning desire! And you can only get that by thinking about the suffering you are going through for not changing, thinking about the suffering you can experience for not changing and thinking about how your life will improve if you change. If the motives are very big and you have them in your mind all the time, then you will transform your body.
Create clear and ambitious goals...
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If you can't lose weight or are just starting a program to transform your body, this article is for you. I only ask you a few requirements before starting.
Be ready to learn. If you think you know it all and you don't have the humility to read and learn or just reinforce what you know, then it will be hard to help you.
After learning or reinforcing what you know, you must take action. Things do not happen just because you know, you must put everything into practice as soon as possible. Otherwise, there is no change.
Challenge your mental or physical limitations. Many people's beliefs do not let them move forward. Just as you may think that a disease is genetic and there is nothing to do about it, another person may think that their disease is created and that they can do something. The person who thinks it is genetic is not going to do anything to help themselves and the person who knows it is not genetic is going to look for a way to cure themselves. Who do you think has the best chance of being cured? Challenge your limited beliefs and also challenge your physical potential to be better.
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All of us who started a program to transform our body started motivated for a reason. The same goes for the members of Custom Body Fitness. But many are still not sure why they want to change. My job is to help them understand why.
After a few questions we discover the real reasons why they want to transform their body. It's very important to find out why they're motivated because it's what's going to keep them sticking to their program because a lot of people think it's just getting started and everything is going to be alright, but there are two things to keep in mind- life gets difficult and we have cycles of motivation.
So I want to share with you what you can do to stay motivated when anything happens in your life.
When life gets difficult...
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There is one essential thing to be able to have results in your life, especially if you want to tone your body. Many of us avoid this and that is why we do not give results or the best results.
Thank God I grew up in poverty. That helped me to be tougher and stronger in my adulthood. When I was a boy, my uncles took me hunting, carrying firewood, herding cattle, and fishing. My day started very early, from 5 am.
Then at the age of 14 I started working as a pedicab driver where I had to pull a trailer with up to 9 people. I worked as an onion packer and moving onion sacks. I had heavy jobs.
Not only that, but also at the age of 14 I had nowhere to live and I was left on the street freezing, staying up late, and taking care of myself.
I'm not telling you this because I want to be a victim. Many people have suffered and continue suffering much more than me. I tell you this because I want you to conclude that I have learned to make suffering part of my life.
When I decided to change my body, after my workouts, my body was very sore. But I didn't feel it because I didn't pay attention to it. Years ago I had three knee surgeries and none of them I took any kind of narcotics for the pain. All my rehab was without pills.
I learned as a child how to deal with pain and discomfort. Thanks to this, I have been able to have results in various parts of my life.
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Many people compare services and costs without knowing what they are going to put in exchange for their money and do not know how to invest their money in their body. Neither the use of the gym, hiring a Personal Trainer, or paying for group sessions is one better than the other or one more expensive than the other.
The reality is based on your needs. You can't compare the cost of a court to a lawyer. They are two different services. Or renting a car to hire a driver or pay a tour guide full time. They are very different services.
Likewise, the services of a gym, a Personal Trainer and group training are not the same. That is why they have different costs. And the benefits depend on what you need.
Since we specialize in weight loss and body toning, then I will speak keeping in mind that those are your goals.
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Years ago I did not feel stable, nor prosper. My goals were vague and meaningless. My goals were to make my car one of the fastest cars by altering the engine, pay my monthly bills, save money to go to a party and have free time to play video games.
Sure, I achieved my goals with no meaning, no purpose, and no contribution to my life and the lives of others. Sometimes I interview people who say they want to lose weight and their goals are very similar to mine, they want to lose weight, whenever, whatever and they don't know why they want to lose weight.
Later I learned that setting goals would help me not only to be prosperous, but to improve my life and the lives of others. I learned that goals would help me to have a clear destiny, to prioritize my activities, to manage my time wisely, to motivate myself, to have faster results, to control my future, and to live an effective life.
So I started setting goals. Now I have not only bought 4 buildings, but have already opened multiple Custom Body Fitness locations, have written two books, helped nonprofits, have enough money to feel safe in emergencies and I have helped many people change their lives for a better one.
And I'm not telling you this to impress you. I'm telling you to inspire you. Many other people have created more than me and those people inspire me to improve myself. But I owe my achievements to the goals I have created.
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You will agree with me that the reason you want to lose weight is because you want to look good. Possibly another reason is your health. So, you don't really want to lose weight, you want to look good or improve your health and you think that losing weight is going to give you those results. But not really.
You can lose weight in several ways, dehydrating yourself, not eating carbs, having surgery or even cutting off an arm. That does not mean that it makes you look more attractive or that you have improved your health.
If you really want to improve your appearance or your health, you should focus on losing fat, not weight, and that is where temporary diets are not good. Apart from the fact that you will gain weight agan when you stop following the diet, a lot of the weight you lose is not fat.
Why have diets, weight loss products, and surgeries become so popular? The industry knows a lot about psychology and they know how to manipulate their buyer. Some of the things that consumers who want to lose weight ask for are quick and easy results. And the industry promised that. But their promises are empty. The industry doesn't care. What matters to them is selling and making money.
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Sandro, “So, what happened in your life that made you decide to make changes?”
Doris, “Well, I looked at all my clothes and I couldn’t wear them anymore. I looked at my body and I knew I had to do something about it. I needed to get fit, to go to the gym; I had to do something. I could not just sit there and not do anything and then someone told me about Custom Body Fitness, and I decided to come and see what it was all about.
From the first day I really liked it, because it was a different kind of workout. It's not just your typical gym. When I come here, trainers tell me what to do. I follow their routine. I have someone that guides me and tells me if I'm doing it right or if I'm doing it wrong. And that is really what stood out to me from the first day. So, then I just decided to commit to it.”
Sandro, “OK, so your clothes weren’t fitting anymore, and you decided to do something.”
Doris, “Yes, I needed to feel better. I wanted to have more confidence; I have all these vacations planned and I want to feel good and look good.”
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In my coaching career I have had many clients. Just as I have clients who love me, I also have clients who don't like me. One of the reasons is because I am very honest with them and can sometimes come off as harsh with the truth.
My job is to give my clients results and to be able to do that, I have to tell them where they are failing even if they don't want to hear the truth.
So in this article I'm going to compare a legitimate reason not to exercise with an excuse you may be making for not exercising. If you are not willing to confront your excuses and if your weight loss is not a priority, this article is not for you. You may be offended, so stop reading and look for an article that talks about what you want to hear. Now if you are interested in getting real results in your weight loss, body and life continue reading.
So let's start by comparing some reasons with some excuses…
A broken bone is a good reason. Any good trainer and doctor knows that you can't train with a broken bone. It is important to give at least 6 weeks for the bone to heal before you can exercise. If you don't give the bone time, the bone won’t fuse from the initial position where it should be and you have to start the process all over. So it's not good to exercise with a broken bone.
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When I evaluate my clients and I notice that they have not given me results, it is because they have not improved their way of eating. So the question I ask them to tell me where the mistake is.
Several of my clients find that they eat emotionally…
They tell me they are usually not hungry, but they eat because they are anxious. Of course they give me examples of what they eat, where they eat and how much they eat. The next question is why are they anxious and they tell me that it is because they are worried.
Many people worry about what they have to do that day, others worry about what could happen in the future in their family, and others worry about a family member who is sick or needs some kind of help.
The truth is that we all worry about something. Our mind knows how to live in fear. So that's not something new. The problem is really how we deal with stress.
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My passion lies in helping people find the path that works for them from a health perspective, and I wanted to just give each of you a round of applause for really investing in yourself and putting the time and energy in. I know we all have really crazy hectic lives these days. So, the fact that you are here reading and following through, I think you're on the right track and I'm sure that moving forward you're going to see some great changes in your life.
I don't know about you, but when I was a kid, we had a garden and we played outside. I can remember eating carrots right out of the garden. I remember, we weren't allowed to come in the house except for an hour at lunchtime to eat and watch Mr. Rogers' neighborhood. And then we had to go back outside again. We drank water from the hose. We were kind of little hooligans, but at the end of the day, we were tired, and we went to bed.
I think you could say the same for adults; if we look at our grandparents and past generations, they did a lot of similar things. They had manual labor jobs; they came home tired. It looked a little different, unfortunately, than today. Now the whole foods aren't the staple for a lot of people. It's convenient foods; it's prepackaged foods, fast food. Thankfully, we don't have as much fast food in our valley, but it's still here.
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Every day I take time to clear my mind. I either go on a hike or walk and I think about what is going on in my life. The other day after my walk I got back to my car and I found a text from one of my clients. He asked me to share with him an example of my daily meal plans.
4:30 am- A bowl of oatmeal with raisins, water and local honey, cooked on the stove.
10 am- A cup of kefir yogurt with an apple
1-2 pm- Scrambled organic eggs with veggies
4-5 pm- Fruit (apple, banana, pear) or sometimes a peanut bar
8-9 pm- Anything my family and cooked at home (chicken stew with vegetables and rice)
I told him that this is an example of one my days eating habits. However, I didn’t think was enough information for him, so I told him the rules I go by:
- Eat 3 to 5 times a day
- Eat breakfast within 30 minutes you wake up
- Stay away from processed foods
- Cook at home
- Eat fruits and vegetables
- Cut down your meat intake
- Eat organic
- Only drink water
- No dairy
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As many of you already know, we all get old. We can't help it, but how quickly you age and how healthy you reach old age is up to you. Many people end up sick and overweight at a late age because of the decisions they make about their health.
There are some things that you can take into consideration to stay young, avoid diseases and not gain fat. For example, exercising, eating healthy, relaxing, laughing, having faith in God, and maintaining the body to avoid injuries.
Let's talk about exercise. In order for you to stay young, lean, and healthy, it is important that you practice several consistent, lifelong habits. Constant is the key. You don't exercise just once and you're already fit for life. For this you need to be in your best shape without pain and injuries.
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Many people think that exercising and eating healthy is the key for weight loss. While this can help many people lose weight, it is difficult to sustain the results if you believe this. Real results come from understanding that you need to change your life and habits to never have to worry about regaining weight gain. This is legitimate weight loss.
(H2) Here I am going to share with you the formula I use to help many people lose weight forever…
(H3) The first thing is to understand that you have to have a real moment of change…
This means that you need to take into consideration that pain that is making you change. You are not going to change unless the pain of nor changing is stronger than the pain of changing. Let’s be honest. Practicing new habits is difficult. Exercise, cooking, waking up early, planning and others require effort and that can bring you pain. But if your pain of being sick, tired, out of shape, not fitting into your clothes, lower back pain and others is more painful the new habits, then you are going to change.
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I usually write about the good habits I have acquired, but I fail to write about all the bad habits I used to have. Before I knew how important my health is, how food is the biggest factor of my health and how the food industry processed our foods, I did not care about what I ate.
I used to eat them all. I used to eat two Big Macs in one sitting; drank at least two protein shakes a day; I drank energy drinks and alcohol. If it has a good flavor, I will eat it or drink it. I will eat any kind of pastry, chips, candy, fast food, instant soup or pizza, cookies. My breakfast used to be cereal, Kelloggs.
Until the Food Inc documentary opened my eyes. Then I started reading books about the food industry.
I learned that the food industry doesn't care about feeding us, but instead they care only about profit. So for them to make a profit, they needed to figure out the cheapest ways to raise food, to keep it longer on the shelf, and to make it attractive.
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I know you have been researching ways to effectively lose weight...
While I am not going to promise that you will lose hundreds of pounds by following the next tips, I am going to promise you that you will start losing weight and start transforming your body as soon as you follow these tips I am going to provide to you.
I have been helping many thousands of people lose weight and I know these tips will help you start your weight loss program. What you want to do is start the nutritarian diet which means that you should get the highest amount of nutrients with the minimum amount of calories.
Eat only whole foods specially veggies and fruits…
I don’t think this is new to you. You have heard it since you were a child. You know that veggies are the key for a healthy body and life. So don’t take this tip for granted and really start your weight loss program with a diet high in vegetables and fruits. Yes, you may eat other whole foods such as grains and meats, but do it with moderation, something that you don’t have to do with veggies and fruits.
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A few years ago I had a trainer in Custom Body Fitness who taught me that many people can gain 52 pounds in a year without noticing. Her name is Sarah.
She said that many people can drink around 500 calories a day without noticing…
When you do the math, it makes sense. To gain a pound you just need to consume 500 calories extra a day. A week you have consumed 3,500 which is equal to 1 pound. A year has 52 weeks. Does it make sense now?
Here is when the theory of calories in and calories out make sense for many…
You have to keep in mind that not all calories are not equal. Think about 200 calories of broccoli which are full of nutrients against 200 calories of sugar that has no value for your body.
A regular human being needs only 1,200 calories to survive, but 1,200 calories won’t give you the energy in life to do extra stuff and to nourish your body. So trying to eat only 1,200 a day is close to impossible. Most healthy and regular meals have 500 calories. If you eat 3 meals a day, you go over the basic caloric need. In other words, 1,200 calories a day are not sustainable.
Here is where many people think that they can eat the wrong things and then burn them out…
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So by maintaining your body, you avoid many problems such as diseases,slowing down aging and gaining weight. Plus, you get more energy, combat depression, have more muscle strength, look more attractive and many other benefits.
If you start to maintain your body, you don’t need to worry about losing weight…
The weight will automatically come off and you will never gain weight because you just are doing the right things to lose weight. But you really need to take care of your body as a habit.
This is what you need to do to maintain your body…
Give yourself time alone to destress from life. You need peace time and time to think about your life and be grateful. This can only happen when you schedule time in your calendar for yourself.
Exercise everyday without excuses. Your whole body needs oxygen and it needs to be challenged to meet the demand to stay young. This will help you avoid many diseases and control others. Get in the gym 3 times a week and enjoy the outdoors by hiking, running, or biking at least 3 times a week.
Eat the best foods for your body. This is the most difficult of all. There are no excuses for this one. You become what you eat and the wrong foods are the biggest factor for diseases and gaining weight. Learn about it, find and eat the best food you can. Eat on schedule and don’t poison your body with fluoride. alcohol, sugar, energy drinks and anything that is synthetic and your body can't digest.
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I learned everything that has to be with the business. I study in tune free times; I gave flyers away; I trained people for free in the beginning and did many other things. I was rejected, embarrassed, scared and I failed many times before I could see any profit. But I persist because I am an obsessive compulsive person.
There is absolutely nothing wrong with you being stubborn and pushing until you get what you want. Of course, you are going to turn heads and many people are not going to like and even they may call the police on you (that happened to me when I was hitting on a girl that she thought I was creepy). But this trait will help you achieve any goal you have set for yourself and help you live a fulfilling life, so don’t be ashamed of you being different then the rest, just make sure your energy is focused on goals that are worthwhile for everyone else and you.
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The first thing you need to know is that your body gets used to the resistance you put it into everyday…For example, there is no gravity when people travel to space for weeks. There is not enough resistance for the body to keep its muscle. Therefore, astronauts start losing their muscle fast and when they come back to earth, they need to train to gain the muscle lost.If you have a sedentary life, you are not challenging your muscles to grow and they are adjusting to the lifestyle you are practicing. However, if you have a physically demanding lifestyle, your muscles are being challenged and your body needs to meet such demand. Many people think that an athlete has a fit body and therefore it’s an athlete. But the truth is that the training that she does makes her an athlete and therefore its fit.
So for you to tone your body you need to challenge your muscles to meet the new resistance… For example, if you can only squat your body weight, you have enough strength to be able to squat your body weight. However, as you squat your body weight more often, your body will meet the new resistance and you will be able to squat your body weight with no problem. Now you need new resistance which is adding an extra weight while squatting. You may feel the same way you felt when you started squatting your body weight because it is a new resistance, but you will get used to the new weight just like you did to your body weight while squatting.
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Many people think that I have fast metabolism and other people think that I spend hours in the gym to lose weight and stay in shape. But that is further from the truth. So here I am going to reveal my secret to always stay in shape and lose those extra pounds.
Let’s start with my fitness diet…
Everyday, as soon as I wake up at 4:30 am, I go to the kitchen and start my oatmeal. I slowly cook it while I am getting ready to start my day. Then, when it is ready I add raisins, a banana and sometimes honey. I eat it as I am driving to my destination. I know in a couple of hours I will be hungry, so I pampered myself with a couple of fruits. Then I come home and eat lunch around 12 pm. Then after I eat another fruit around 4 pm. The last meal I eat is my dinner around 8:30 pm.
I usually eat at home. My wife or I cook food from scratch with a lot of veggies. I make sure most of my meals are at home unless I have an emergency or special occasion. I only drink water and I avoid fast food, processed food and I only drink water.
This is a routine that I have been following for years now and has worked since I started.
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Sandro, “Talk to me about your exercise.”
Lesley, “I consistently come to class at least three times a week and when I am not in class, in the days between, I’m just active, walking around the block, bike ride, just doing something everyday.”
Sandro, “How long you give yourself every day to be active?”
Lesley, “Well, at least an hour. But also I have a stand up desk at work, so I'm not sitting. All day long.”
Sandro, “OK, now let's talk about your food.”
Lesley, “I mean, I always considered myself a healthy eater because I didn't eat junk food. But I think I've just eaten more vegetables and fruit. Cooking for the family every day, growing teenage boys eat a little differently, so I just have to adapt dinner to have extra vegetables. I won’t have potatoes, rice or pasta. So just kind of cut down on the unhealthy carbs.”
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We find it difficult to let go of friends with whom we share bad habits, those who encourage us to be lazy, watch TV, eat the wrong foods, and drink. Just as Juan not only felt understood by his alcoholic friends but also practiced the same habits.
It is difficult for us to throw away everything that does us harm and we buy more instead of cleaning up our environment and throwing away all the junk food we have at home and never buy again no matter how cheap it is or has a good offer. It is poison to our health just as alcohol is.
You don't have to lose your family, your health, or have an accident happen to change, you just have to apply these three tools to be able to transform your body...
Remember that transforming your body is a process and requires time and with it patience. Write down the pain you felt when life gave you a warning and with it write down your goals to change. Visit your notes daily until they are engraved on your body. It is important that you visit your notes followed. Lastly, clean up your environment. Leave your destructive friends. If they're really your friends, they'll change with you, but don't stoop to bad habits. Do not visit places that make you relapse into bad habits or bring things to your home that do not help you transform your body.
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I have discovered that there are necessary steps in life to be genuinely happy and to avoid regressive problems.
For example, there are eight levels in life that we have to satisfy in order to be fulfilled...
The first level is the physical where it is important to defecate, drink water, eat healthy, exercise, sleep, be healthy and clean. You cannot pass this level when any of the above are missing.
The second level is security where we must feel safe and know that everything will be fine and that everything will go as it should. This is where we put our faith in God. We take control of everything we can and we leave what we can’t control in God’s hands.
The third level is acceptance. We are social beings and we need to be accepted by people. So at this level we look for people who have similar values than us and follow the principles that we follow.
The fourth level is the material where we look for a house, clothes, car, devices to satisfy our needs of all these levels. The problem is when we think that material things will makes us rich or happy.
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You have control over your destiny when you realize that genetics isn't everything...
It's been a few years since I decided to take control of my life. I was so hungry for wisdom that I began to study what I could change to have a better life.
I learned something super important that changed my life. We are influenced by the whole environment since we are in mom's womb, from food, thoughts, air, blood circulation, stress and the whole environment.
What many people think is genetic, including diseases, actually isn't, but it's how our genes respond to that environment. We are not predestined to a disease or behavior because it is genetic, but we are predisposed because our genes respond to the environment.
For example, a diabetic newborn is not born with diabetes (or if born with diabetes) it is because their genes are weak to the disease. But the child (or his parents) have full control of the environment so that the child does not have diabetes.
The same applies to being overweight. You are overweight because of the environment in which you grew up, but you are also in control of your weight...
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Today, we're going to talk about three factors to keep in mind to transform your body and transform your life…
The first thing that you must do is realize that this is a process that is not a quick fix, and it does take time. Here's a great example. The other day we were changing the floor here at Custom Body Fitness and I was helping the guy who was installing the floor. I noticed that it takes time and steps to do that. Just like laying a floor, there are many steps involved to many things.
Everything we do is a process; for example, before you go out, you need to get ready. There’s a process you go through; you need to shower, dress, and do your hair. It could take 10 minutes to an hour, depending on what you need to do; it takes time. It's a process. The same thing goes when you change the oil in your car, there are steps you must follow. You need to jack the car up and then remove the screws, let the oil drain and so on. It's a process, it's not difficult, but you have to follow the steps. Same goes with cooking. You have to follow a recipe. So, we're talking about small little things that require about 1-2 hours, maybe a day. Another example, being pregnant and having a baby is a nine month process.
Weight loss is also a process…
It’s not just an event; it requires time, depending on how long you've been carrying that weight and how long you have had those bad habits. Your weight loss rate depends on the exercise you are doing, whether you are walking or hiking, going to zumba classes or going for a run or weightlifting. All these exercises are good, but if you want to get the best results you have to incorporate weightlifting into the process. Now all this requires your time. Think about that every single time that you change something; as an example, your bad eating habits are not going to change overnight. I had many bad habits in the past and that's why I wasn’t progressing in my life, and it is an ongoing process because I still work every day to get rid of bad habits.
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Today I’m going to talk about getting back to your dream life...
It's amazing how many of us don't notice the time that we waste. When I was young, I used to party; I used to waste my money and I wasted my time. I made money while not contributing to the world. My life wasn't fulfilling; I wasn't contributing positively to this world. I felt like something was missing. The way I filled that void was by partying.
I remember almost every weekend I would travel about 2 and half hours to party and go have fun with my friends, to drink, go to restaurants and spend my money shopping. I would put it on my credit card or sometimes I would ask my family or friends for money, so I could continue partying and shopping, and I would pay it all back when my work picked up during the busy season. Because I didn't know better, what I was doing was wasting my time and money. I did that for a long time and even when I was living in Mexico. I started working when I was fourteen years of age and gained some independence back then. At that age I used to go hang out with my friends. That's when I started drinking and started doing things I wasn’t supposed to do because I was fourteen. I didn't know the difference between fourteen and twenty-four or thirty-four. What I noticed is that no matter what age, alcohol doesn't contribute to our life. If I do the math, it was about fourteen years that I wasted not being happy.
The reason why we do what we do is because we want to be happy…
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Let's go straight to the point of the 4 keys that I am going to give you so that you can lose weight permanently.
- Why did you really make the decision to lose weight…?
In a school they asked the parents of the students what they wanted for their children. Although very few parents chose things, like money, fame, travel, most asked for their children to only be happy.
That is the real reason why we make decisions. You really want to lose weight because you know that somehow it will make you happy. But let's go one step deeper. You don't really want to lose weight; you want what losing weight is going to give you. For example, wearing smaller clothes, improving your self-esteem, being independent when you get older, beating diabetes, being healthy, having energy to play with your children, getting a partner, or getting married and want your dress to fit you well.
That is where the real desire to lose weight comes from. Otherwise losing weight just to lose weight has no reason...
When you forget your why, the motivation ends. If you didn't start a program, now you won't start it. And if you started the program and your reasons have already been forgotten, you will leave everything.
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It's been more than 5 years since I had my last knee operation...
I had three operations. Everything could have been fixed from the first operation, but I hired a doctor unable to perform an operation of such magnitude. In order not to make this article long, there were three ligaments that were torn from the bone, the anterior and posterior cruciate and the median collateral.
The first operation was in 2009 and it took me a year to regain my athletic abilities again. The second operation was in 2010 and it took me another year to return to my previous athletic level. It wasn't until 2017 that I had the operation that left my knee stable, with a very competent doctor, Robert Laprade. After this operation, I was finally able to reach my athletic state.
I have many reasons why my athletic level is important...
One of them, it's true, is because I'm a bit vain and I want to look good. It was a great motivation for me to start lifting weights and change my body. I remember before I wanted to look like the guys in the magazines, super muscular and ripped. It was so much effort that I put in at the gym that when they made a bad comment to me, I got angry.
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Bienvenidos a todos, a otra entrevista aquí en Custom Body Fitness. Hoy tenemos a un excelente miembro. Ha tenido unos resultados excelentes. Empezó en el 40% de grasa y ahora está en el 26%, lo ha logrado en muy poco tiempo, 5 meses.
Sandro, “Elsa, bienvenida. Me da mucho gusto el tenerte aquí y estoy muy emocionado de escuchar tu historia y que la gente la escuche para saber cómo fue que obtuviste esos resultados. ¿Cuéntame tu trayectoria acerca del ejercicio? ¿Cómo fue que empezaste?”
Elsa, “Mi trayectoria empezó cuando tuve a mi segundo bebé. Decidí que quería ir a un gimnasio, Entonces sí fui a uno, pero no me gustó por la razón de que no hay disciplina. Entonces si vi un vídeo de una compañera que viene acá. Le pregunté, y dijo ‘Vamos esta semana.’ Y fue así como empecé a venir y me gustó, sobre todo por la disciplina, porque nada de andar con cosas que distraen en la hora del gimnasio.”
Sandro, “¿Qué fue lo que te motivó a que transformarás tu cuerpo?”
Elsa, “Me ponía vestidos y pantalones y no me sentía bien, a pesar de que nunca he sido gorda. Pero igual uno tiene grasa en su cuerpo y no me miraba bien con mi ropa. Decidí ponerle fin a eso.”
Sandro, “¿Que ha cambiado en en tu vida?”
Elsa, “Me están gustando los resultados que estoy teniendo. Me gusta cómo se me empiezan a ver la ropa, los vestidos. Antes mi desayuno era un cafecito con pan. Desde que empecé a venir acá, ya empecé a cambiarlo por una avena, fruta y un huevo. Ya no más café con pan. Para el almuerzo, ya algo un poco más fuertecito como pollo, carne y para la cena ya una ensaladita o un licuado de fruta. Uno de latino acostumbra a comer mucha tortilla.
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I interact with many people every day. Some people are happy, some are angry, others are depressed. You name it, there are all types of emotions out there and people ask me, "Don't you ever have a bad day?” And my response is that it's not that those bad days don't exist. It’s that I transform those bad days into good days. I mean, it doesn't matter what's happening in my life, I'm always smiling. I'm always motivating people and I think this is one of the reasons why people come to us and sign up here at Custom Body Fitness. One of my goals everyday is to release all my potential. Knowing that I am doing my best everyday makes my day a good day as well.Why do I say that? Because there is a tool I use and I'm going to share it with you today, so you can also turn bad days into good ones. Have you noticed when you study history, people who have fought for freedom, all types of freedom, they are very motivated and they motivate their followers, people such as Gandhi for example? He helped his country to become free, but he had to be free himself first before he could help others. But Gandhi knew before he can free others, he needed to become free of his human desires.We all are slaves and it's difficult to accept that fact… But it's the truth. We live in a society where we are slaves of our desires, and that's one of the problems we have. Yes, many people have fought for freedom. When I think about others who don’t have the same freedom as I do, I feel very lucky to live where I do. But at the same time I've been working on my complete freedom, which is the biggest fight of my life. I want you to understand that you won’t be able to become the best you if you don’t free yourself from your carnal desires. The problem with you being a slave of your desires is that anyone can make you their slave… Because they know your weaknesses. Freeing yourself from your desires it’s how you're going to reach your full potential. You may have heard about how elephants are trained; usually they put a chain around the neck of the baby elephant and anchor it to the floor. When the elephant pulls very hard to try to get away, it's impossible because it doesn't have the strength. If you have seen an adult elephant and you see that the chain is very small compared to the elephant which it can break easily if the elephant pulls, but the elephant doesn't do anything to try and break free. The reason why is because the elephant has come to believe that he is not strong enough to do it because he tried back in the past and wasn't successful.
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When I’m having a conversation with someone, I’m trying to understand what this person is saying, so I can relate to her. When I’m trying to understand the past, present or anything the person is telling me, it's normal to go back and think about the things that I know so I can relate to what the person is saying. Here's a great example, If I tell you that I have a car and I crashed my car. How I’m going to fix it or whatever I need to do to it. The first thing you do is start to think about your own car or you think about cars you have had in the past. It’s like a point of reference, something we have in common. For example, if you are an engineer you may be thinking about that new car, new project that you are working on, we refer to all those memories that we have stored up to go back and relate to what people are trying to tell us. Based on that, let me tell you a little bit about myself. Back in the past, I was a completely different person. I was on the wrong path and I was broke, out of shape and everything I was doing wasn't giving me what I wanted in life. My life was a mess and I’m telling you this because I want you to understand that I've been where others have been, living paycheck to paycheck, bad relationships, blaming the other person for the breakup.One day one of my friends told me that my arm looked like a big sausage. The reason why was because I was lifting weights, but my body was not toned. I wasn't doing it the right way. I was following a lot of myths. I studied and continue to study a lot about how people get results and succeed in life. I specialize in weight loss, that's what I do. I help people to lose weight. Losing weight is not something difficult, anybody can lose weight. They don't need to, but they hire me for a reason. Maybe, they need accountability, they need to understand the difference between myths and correct information. Some are confused, some are not motivated. There are a lot of reasons why people hire me and that's the reason why I have a career.
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I am going to be straightforward with you. I am a very impatient person. This is one of the reasons why I am very proactive. I work on having things done as soon as possible and I also want to get results fast.
When I opened Custom Body Fitness I wanted to grow. Fast. When I invested money, I wanted my investment to double in a couple of months. When I got my knee injured, I wanted to be exercising that same week. When my dogs got injured and got surgery, I wanted them to walk the same week. Some of my romantic relationships fail because I rushed them.
I even wanted my clients to see their body transformation faster than what they were expecting…
Patience is not something that I was born with. I learned to be patient. It took me years and a lot of reading to understand that if I was not patient, I would not enjoy my life and I would not see results in whatever I decided to do.
Now I take my time to learn and grow my business and investments. I give time to my body to heal from any injury and I am patient with others.
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If you plant a seed today, you won’t expect to see fruits tomorrow or next week, do you? So why do you think you can rush other things in life? Besides giving time to the seed to grow, you need to take care of it by developing habits of maintenance.
Let’s talk about weight loss and toning your body…
Do you want to see fast results? How long have you been carrying such weight? For you to be some extra pounds heavier, you needed to developed some habits that put you where you are. You do not just gain 20 pounds overnight. Not only that, but you have been probably carrying those extra pounds for a couple of years. And you want to lose those extra pounds and one month?
Okay, first let's keep in mind that you are going to need time to lose those extra pounds, but what really matters is how long is going to take you to develop new habits and this depends on how long you have been practicing old habits and how strong is your desire to change.
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Weeds grow no matter what you do…
I am new to gardening and I am not very good at it, but I am learning how to grow veggies.
One thing that I know is that weeds take nutrients and can kill some of my plants. Also, I noticed that squirrels and other bugs come and eat my veggies and plants.
Weeds grow naturally and every weekend I need to remove them. I don’t plant them or germinate their seeds. Weeds just grow. I also noticed that weeds not only grow in my garden. They are strong enough to grow between concrete and asphalt.
You have to keep your mind in guard of negative thoughts…
The same happens with negative thoughts. No matter how good you are, negative thoughts will always show, but the severity of them and frequency of them depends on you. You have control over your mind, but you can only control your mind if you cultivate a good environment for yourself.
Here I am going to give you 5 habits I use to take over my mind…
Have a clean conscience…
I know you have made many mistakes and the reason why I know is because you are human and that is what humans do. Many of those mistakes we make, we are embarrassed of. Many times we also know we do wrong and it’s difficult to face the mistakes.I was born into a very dysfunctional family. Literally I raised myself from 14 years of age. Before that, I lived with an alcoholic mother. No one taught me morals and responsibilities. I used to lie, steal, cheat, never pay money back and I used to take advantage of people. After my depression, something inside of me told me that I was on the wrong path.
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We are now in February and many people have already dropped their new year resolution while others continue with difficulty.
I am here to help you go back to your year resolution or make your commitment stronger with these 6 strategies I use.
Don’t waste time and start your resolution now…
In the middle of December I assessed a new member who was ready to change. We finished her plan and she was very excited as I was. However, when I asked when she is going to do her first session, she replied after all the holidays because she did not want to worry during them.
I never had a new year resolution in my life and when I heard people talk about it, I never cared and did not believe in people. I still don’t care and I still don’t believe in many people when they talk about new year's resolutions. The reason is because we don’t need a new year to start a resolution.
When I changed my life, I found many resolutions that I needed to work on and I did not need the new year to come. All I need is to be ready to change. The faster I start, the sooner I get to my goal.
So the first strategy is to start your resolution as soon as possible, don’t wait yourself for the new year, for next month, next week, tomorrow or next hour. Start now! Don’t waste time.
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There is one specific thing that I've been thinking about lately. It's about choosing what you want and then burning your boats. I'm going to give you more details about that so you can be very successful. There are a lot of choices in life, and you can choose whatever you want to do. Whether it be the partner that you choose or the career you want or the car you buy or fitness program you are in. There are a lot of choices to be made and some get distracted because they want it all but at the same time, they don't know what they want. So, it can be frustrating.
It's very important that you choose what you want, and once you choose, burn your boats...Let's use careers as an example. Let's say you want to be a dentist and you take a couple of courses. Then change your mind and you want to be a mechanic and you try that out for a while. But, then you decide you want to be a psychologist and you continue jumping from one place to another and even though you have learned a lot, you will never be successful in one area because you haven't focused on one thing, to get really good at it. You won’t find somebody who is successful who is trying to do everything because they won’t focus on one thing.
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I am going to teach you how to set your mind for success, as I have done...First, I would like you to think about why you do the things you do in your life. You choose to watch this video because you want to be happy; you choose to skip this video because you want to be happy. You choose to exercise because you want to be happy. You choose not to exercise because you want to be happy. You choose to get married because you want to be happy; you choose to stay single because you want to be happy. We search for pleasure and we run away from pain and we perceive pleasure as happiness and pain as suffering. So if you want to be successful in something, you need to understand that you need to set up your mind for success by learning how to differentiate real results from pleasure.
Now let's talk about some statistics…There is one divorce every 36 seconds, which turns into 876,000 divorces a year. Ninety Five percent of the people who choose a weight loss program end up dropping that program and Ninety Five percent regain the weight within two years. That means that only 1 person out of 400 lose that weight and keep it off. So if we transfer that to business, 8 out of 10 businesses close their doors within two years and only 1% of Americans are rich and 5% are financially independent. That tells you that only a small percentage can get those results.
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I have been exercising for more than two decades...
I have experienced all of the pains you can think about when it comes to weight lifting, from back, shoulder, knee, forearm, elbow, foot, neck; null, sharp, continuous, acute, you name it. I have never injured myself in the gym to the point that I need to see a doctor, knee surgery or physical therapy.
However, I have hurt myself in the gym to the point that I can barely walk or have had pains that last over eight months. These events have motivated me to study more about exercise injuries. I have studied a couple of courses about injuries and pain and all these courses give the same advice and agree with my philosophy.
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Today I'm here to tell you that weight loss is not an event…
It's not something that happens just one time. I'm here to tell you that weight loss is a lifestyle. Probably you know that but I'm going to give you details about it because it's especially important that you have this information.
I have a client that was struggling to lose weight in the past, but now she has been very successful. She has been training with us for a year and a half and the first thing that she noticed is that this is a lifestyle. She figured out what she wanted and started transforming her life.
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This was the second time I assessed the Johns. They were so happy with their results. Both lost a good amount of weight in 6 weeks. They were very excited to continue with their plan.
I have been helping people lose weight for more than 12 years and I know about human behavior...
So I warned the Johns about one thing that many people do.
Let me tell you that you are motivated at this moment and I am very happy for you. The results and the fact that this is new to you gives you the motivation to continue. But let me tell you something. You are changing your life and those changes that you are making are going to become boring and hard when you are stressed. Then you are not going to be motivated and the chances for you to relapse are going to be high. I know this because this happens to many people and I am telling you this to try to avoid it. When your motivation is over you need to think why you signed up and you must continue to be disciplined with your new habits.
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My goal is for you to get the body you are looking for, to get results and add value to your life. I'm going to begin with a story of one of my clients. She is doing great right now, but in the past, there was a month that she was actually getting the wrong results. She was gaining weight, so I took the time to ask her a couple of questions because when you're not going in the right direction, you need to ask yourself why. Why I'm I gaining weight? Why am I not getting the results I want?
And don’t blame it on outside variables like your thyroid. I'm not saying your thyroid doesn't contribute, but it's a very small percentage. That means that your behavior could be the biggest reason why you can’t lose weight. If you're not losing that weight, don't blame it on anything else. Take responsibility and find out what is wrong, and fix it. There is nothing wrong with making mistakes. I made mistakes at the beginning and found out what I was doing wrong which helped me to correct those mistakes and then head in the right direction.
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A new year is here again. Have you made conscious positive changes in your life this past year? Are you happy with the way your life is turning?
Whatever your answer is, I am going to remind you that you don’t need a new year to make changes in your life. However, this new year is a good excuse to remind yourself of the life you want to live.
Don’t do it for 40 days…
When I started training people, I remember a specific client who told me that she is going to give up cookies for 40 days. Wanted to lose weight and giving up cookies for 40 days did not make sense to me, so I asked her what difference it would make if she gave up cookies only for 40 days.
But something dawned on me when I was asking her that question. I also had an addiction and I did not want to give it up. I would only do it for a short period of time and then go back to the same. I did not want to accept that if I wanted to improve my life I needed to let go of bad addictions forever. So I made some drastic changes in my life. I did not need a new year to change. All I needed was to decide.
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Sandro: “Hello everybody, today we have a special guest, and he is going to talk to us about shoulder pain. Sometimes our superficial pain can be adjusted just by strengthening and keeping some flexibility in muscles. But sometimes there is pain that is more complex and needs a professional like my friend Dr. Kent Albrecht. Also, before thinking about surgery, this could be another possibility in fixing that shoulder pain. Once again, this is valuable information, so let's get straight to it.” “Dr. Kent, Welcome, it's great having you here.”
Dr. Kent Albrecht: “Thank you for the opportunity.”
Sandro: "It is my pleasure. We want people to learn more about shoulder problems, as to how they can manage them or how they can fix them. So, talk to us a little bit about that.”
I'm going to cover today the four basic components that I've found over 33 years of clinical experience and having several clinics with sports injuries…
Dr. Kent Albrecht: “Well, what I'm going to cover today is the four basic components that I've found over 33 years of clinical experience and having several clinics with sports injuries, auto injuries and what we found is that the underlying cause of repetitive or chronic shoulder problems
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When I see our members at CBF exercising I can’t help but think of their struggle when they are getting ready to exercise. Make no mistake, even when you see a fit person and someone who has been lifting weights her whole life and training like a machine, that does not mean that the exercise is not difficult.
I have been exercising for more than 20 years…
None of my exercise routines have been easy. They all are difficult. If you want your body to change, you need to challenge your body every time you exercise. However, once the body is warm and you get in the zone, time just flies away. The most difficult part of your exercise, I believe, is before you start and right on the warm up.
There are good days and there are better days. There are days when I feel energetic and without pain and life is just great which makes my internal fights before going to exercise a lot easier. I know when I exercise it will be painful, but I will handle it.
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Are you ready? I'm going to teach you how to lose weight permanently and have lasting results. It's very simple. I recommend you grab a notebook because I want you to write down a couple of points that you will review from time to time, so you keep them in mind. First, I want you to be honest with yourself and ask how far you want to go. Let’s say you want to lose 10 lbs and you are for example 60 lbs. overweight. It is completely fine, because you are going in the right direction. You may change your mind along the way. But right at this moment I want you to be honest with yourself. You can push too much to get something that you don't want right now. For example, if you are thinking you want a toned body, it’s possible. But it requires a lot of effort and if you are not ready, you will fail. You need to be mentally prepared. If you want to feel better or fit into an old dress or jeans…
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Ana called me the other day telling me that she is going to stop coming because of a surgery she is having. She needed to stop for at least two months before she could come back and exercise again.
I asked her if she is going to be fine which she replied yes. But right after her answer she said that the real reason why she was going to stop is because she was getting liposuction surgery.
Ana has been training with us for at least 8 months and she has not delivered good results…
She said that it does not matter what she does, she is not losing weight. She said that the only solution she can see is surgery.
She put as an example another client we have who got surgery. Let’s call her Nadia. Anan said that Nadia was overweight and now she is very skinny.
Ana is one of those people who complains about exercising…
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Thank you so much for being here. I really appreciate your time and the reason is because I know your time is valuable. There are other things you can get back such as money, you can even get your health back. But the one thing that you cannot get back is time. You could be doing other things right now, spending time with your family and doing things that you enjoy. You could be exercising, reading, anything you choose. But you choose to be here. Because I appreciate it so much, I am going to give you something of value for your time. Maybe you are where I used to be or have progressed ahead of me and you just need this reminder.
I am going to tell you a little bit about myself and then I'm going to tell you how far you can get ahead of life. What is important to you? Your health, your family, and your finances and all the good things or the things that you don't want such as sickness, poverty, broken relationships and unhappiness?
Let's begin by sharing with you how I started on this path to success...
In my past I was very poor; I was in debt. I used to have a very good job. I used to make good money, but I was poor because we can be very poor, even though we make good money. I was unhealthy, gaining weight and I was sick a lot. I wasn't very successful in my relationships. I was always blaming my family for my failures. Another thing is that I was a slave of my pleasure. I thought I was just born that way. So, my relationships suffered. I used to blame my job and the economy and everything else for why I had no money.
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Maybe it is difficult for you to go to the gym. There are many reasons why it could be difficult. You may be a mom and it is hard to find a babysitter; maybe where you live the closest gym is 20 miles away; it could be because you are taking care of a elderly person or you simply want to do exercise at home.
If you have limited space and you are thinking that the only way to tone your body is by having all the machines that you can find in a gym, let me tell you that you are incorrect and that I am here to help you to save money and space in your house.
You should know how to create a whole body weight lifting program or hire a personal trainer to teach you the basics…
Once you know what exercises you need to perform, you will understand that you don’t need a lot of equipment to tone your body. If you already know about muscle groups and exercises, you are a step ahead.
Let me just teach you the basics, or reaffirms what you know, of a weight lifting program, so you have an idea why you would only need minimum gym equipment.
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I am going to be talking about how I save money, how I control myself, how I understand other people and how I understand advertising. By understanding advertising, I can understand how people in government and corporations are trying to sell me things or how they want me to behave. So, this book, The Psychology of Persuasion, touches on a lot of aspects of my life. I am going to teach you a couple of things I learned from this book. I really recommend you read it, so you can draw your own conclusions. Depending on where you are in your life, depending on who you are, what you do in life, if you are a business owner, if you are an employee, if you have a family or not, this is an informative book for you to read.
I am going to begin with reciprocation and how it works...
Reciprocation works quite simple. I give you something and then I get something in return from you. It's human nature to help others and be helped in return. Simon Sinek, the author of the book Start with Why, talks about all the chemicals that our body produces and how reciprocation actually releases oxytocin into our system, which helps to bond with others. What reciprocation does is if you do something good for somebody else, that person may feel indebted to you. For example, McDonald's in some countries used to give each child a balloon when they would come in. So, they had many repeat customers. Another example, I have a good friend who is good at reciprocation; he does a lot of good things for me and therefore I feel indebted to him. Now I know when someone is doing it from his heart. You can feel it and I know that his motives are good. Therefore, whatever he needs or wants I am there for him because he is always there for me.
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Should I eat breakfast? What is the best breakfast? Is breakfast the most important meal?
There are so many questions about breakfast. When our members hire us, and we go through an eating assessment, many of our new members ask me about breakfast.
The truth is that there are different choices when it comes to breakfast…
I am going to share with you the behaviors that have deliver results to me and to our member at Custom Body Fitness
Let’s start with eating breakfast first thing in the morning…
I have been eating breakfast first thing in the morning. I usually eat oatmeal. I eat my breakfast usually half an hour after I wake up. So far it has helped me to stay in shape. I prepare and eat the right foods right when I start my day. It also keeps me full for at least 4 hours before I can eat a snack. Plus, I feel that I have energy when I exercise and I don’t feel tired or nauseous. I hear the same comments from clients who eat breakfast first thing in the morning. My clients just like me have good weight loss results. As a matter of fact, I have kept my 11% body fat for more than 20 years eating breakfast early.
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I am going to share information that is going to help you in your life. If you are looking for peace, if you are looking to be financially free, if you are looking to be fit, if you are looking to be healthy and not getting sick, if you are looking to have a happy, functional family, if you are looking to have a successful business and if you are looking to have a successful social life, this article is for you.
If you have already figured everything out and you have already found your happiness…
I do not think this article is going to help you. And if you are not looking for any of the things I mentioned, then this article is not for you.
I am not selling you anything. If you know me, if you follow me, I do not make articles to sell. I make articles to persuade you to have a better life. Since I enjoy the fruits of the good habits I have, I want to teach you a couple of things that you can do to improve your life. I found my happiness. I have achieved many things that I just mentioned, but what really matters is that you find your happiness. If you are not happy, it does not matter how much money you make. It does not matter how fit you are. It does not matter how big your family is. It does not matter how successful your business is or how many people you have around you. If you are not happy, none of these things matter, but if you can find your happiness that means that you are already successful.
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Let’s start this talk by concluding which foods are good for weight loss...
I have made other talks with details about how to choose the right foods for weight loss. Therefore, I am only going to summarize things here.
Everything that is processed is out. Most processed foods are easy to spot because they are packaged, already made and have preservatives. Anything that claims to have nothing to do with the product such as artificial color, added sugar, glucose, any added vitamins and so on.
Anything drinks with added sugar, alcohol and chemicals are out.
Anything that claims to be diet, natural, low in fat, low cholesterol, no sugar are out.
So that really left us with whole foods...
So that is exactly what you are going to do. When you go to the grocery store, go straight to the whole foods area where you can buy fresh veggies and fruits.
Fresh veggies and fruits…
This is what you really want your diet to be like if your goal is to be healthy and lose weight by eating fresh veggies and fruits. However, I do understand that not everyone is to the level to only eat veggies and fruits, so after passing the whole, fresh food allies, you can now go where you can find the next products you can buy, milk, eggs, and meats.
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Sandro Torres
I know that your time is valuable, and my time is valuable. I am always doing something; I do not like to waste time. I always like to invest my time. I keep busy writing, I read, meditate, exercise and work at growing my business. I am doing a lot of things. But whatever I am doing I make sure it adds value to the world and adds value to me. So, I really appreciate that you are taking the time to read this article.
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GaiaTree Acupuncture and Chinese Medicine
Megan King, L.Ac., Ma.OM. Talk: How Acupuncture Restores Imbalances
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Back To Balance
Dr. Hilary Back Talk: Naturopathic Medicine: What it can do for you
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Glenwood Springs Chiropractic Center Dr. Alex Svac Talk: Intro To Functional Movement Assessment
Inner Wellness Jacqueline Parker
Talk: Healthy Colon and a Vibrant Life
https://wellnesstherapiesbyjackie.com/
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Martha got to see her dad and Jose was not expecting the news…
We were very young and we wanted to party. My friend, Jose, wanted to come back to Mexico with me for two months. However, he knew his job wouldn't allow him to be absent for so long. Jose thought about a plan. Jose was raised by his mom alone. Jose never knew his dad. So Jose decided to lie to his boss and told him that his dad passed away and he needed to spend two months in Mexico.
Martha, Jose’s mom, has been in the US for more than twenty years since she moved to the country illegally. Her current husband was helping her to become a US resident. The last few years Martha has been complaining about not being able to see her dad in Mexico. She said that all she wanted was to see her dad.
Even though she got her new car, she regrets not being clear with her intentions…
Sarah and her husband are a successful couple. They are not only successful. They are a happy couple. Sarah is always smiling and looking forward to new goals. She has been driving the same car for over five years and she now desired a new car, but she was hesitating to buy a new car. She doesn't like to just spend money, but she was asking life for a new car.
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THE HIERARCHY OF YOUR LIFE
Teaching you to exercise and eat right is easy. The challenge for me is helping you understand the need to get out of your comfort zone to get that motivation. Once you have it everything else becomes easier. What I am going to tell you first might not make sense when talking about exercise. The second point is going to make a little more sense and then the third point I will discuss will help you see the big picture.
This is the concept that I learned that really helped me and I will tell you a little bit about my life. In 2008, when I fell into a depression, it was a very painful time in my life. My life was very superficial, superficial exercising and even taking supplements, making money and things like that. This was also when I started to change. I noticed that I was here to serve, and I became very hungry for knowledge. I started reading and studying and paying attention to everything I read. It was not about memorizing facts; it was about how to apply it in my life. This that I am going to teach you, is one of the concepts that really changed my life. In seven years, I have created more than I created in 28 years. It is not because of the age, it is because of the actions I took after I understood what I was created for.
We have the four basic zones...
So, let's talk about the first level starting from the bottom to the top. It is called the physical zone. . Many people get caught here in the physical zone. Here we have basic needs such as eating, sleeping, hygiene, the need to exercise and drink water.”
Then we climb to the second level. The second level is the spiritual or emotional zone. We need a sense of security in our life, to feel safe. That is when you start believing in something. We know that God is everything and that He has everything under control. You feel at peace. When you are not afraid. When you know that life is going to be ok.
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I want to start this article by telling how it feels being out of shape. But, wait a minute, I have never been out of shape. I really started to exercise since I was 19 years of age and have never stopped since then. The only times I remember being out of shape is when I take a vacation. I come back and come back weaker. Other than that, I have been strong and healthy all my life.
Nevertheless, I can tell you what some of our members tell me. They say that being out of shape is taking a few stair steps and being out of breath, being embarrassed not to be able to keep up with friends when they go biking, not having the strength to move a table or to carry luggage when traveling. I once even read a father that regretted being out of shape because he could not save his son from falling off a cliff because he could run fast enough.
I can tell you that my motivation to be in shape was very superficial. Everything started when I met a bodybuilder who I thought was attractive. I wanted to be just like him to attract women. That was my motivation to lift weights and have a six pack. However, down my journey I learned the real reasons to stay in shape.
I learned that my life does not belong to me. That my life could be taken from me any moment. I was made to serve people and I have a mission to accomplish in this world. I stop worrying so much about how big and muscular I can be and I start to focus on my health and to live a longer and higher quality of life.
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Welcome everybody to another video clip and case study from Custom Body Fitness.
Sandro, “Today we have my friend Lori Gish. You have been with us since January, so it's been six months.
Lori, “Yes it has.”
Sandro, “Lori has seen great results and we can see that when we look at her before and after pictures. We will learn about her story and the steps that she is taking to get great results.”
"Tell us a little of your story.”
Lori, "I was always active, I always rode my bike, and I thought I was in fairly good shape. But as I started to get older. I noticed that I didn't have balance or core strength. I didn't have muscle tone even though I was doing all this cardio. I just realized that I needed to do something serious, and I heard about you. So, I took the first step and called you. That was the start of my journey. I’m so glad I did.”
Sandro, "Perfect, so tell us about the things that you have done to lose weight. Let's talk about your eating habits, what have you changed?”
Lori, "I always try to eat the first hour when I get up. And before I would wait a few hours. I have always been one of those people that need something every few hours anyway. So, I was already doing that.
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The other day I was assessing one of our members and we were going over his weight loss plan. He was telling me that when he travels it gets difficult for him to eat healthy. When he is on the road, he chooses fast foods and when he is on vacation he eats whatever is on the menu of any restaurant he visits.
As we continued talking, we concluded that it is convenient for him to eat on the road. I thought about how I think and how many of our members who are fit think compared to our new members and it is interesting how our brains are wired differently. So my goal was not to compare our new member to how I think, but to teach him how to change his way of thinking for better results.
Here is how fit people think differently…
Morning routine…
Fit people usually have a morning routine. They know what they are eating for breakfast and they exercise. They bring their lunch from home and they know where the healthiest foods are to buy when they are hungry. They prepared themselves.
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I wake up every morning and get my oatmeal ready, so I can eat it as I am driving to my workout session. I am very lucky because I get to come back home and eat my lunch which is either leftovers from the night before or a new meal. It is my routine.
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Welcome everybody to another Custom Body Fitness case study. Today we are with Sandra Shaffer. She has seen remarkable results. So, we want to ask how she got started. We want to know her story.
Sandro, “Welcome my friend. So, let's talk about when you started, the minute that you decided to call me, why did you decide to call me?”
Sandra, “Well, it was still at the beginning of the year. It was in February, and I thought I needed to do something about my health and my fitness. I felt sluggish and tired. So, I googled about weight loss near me and then this place showed up and I thought, ‘This is right down the street from my house.’ And then the next day I called the number and made an appointment and ever since then I have been coming three times a week. I knew I would not do it by myself, I don’t have the discipline. And this program really convinced me. In a group setting there are many sessions available in the morning or the afternoon; you can find an hour, three times a week.
Sandro, “Let us talk about your eating, tell me what things you have changed since you have joined us.”
Sandra, “I adjusted the way I was eating, so I did not eat less, but I ate better.”
Sandro, “Tell me about what is better. Give me a couple examples.”
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Your parents taught you some of your weight gain habits…
When you are born your parents do their best to grow a healthy, happy and successful child. Best in what they know they assert or make mistakes in what they teach you. You grow with some habits that have been taught mostly by your parents and those close to you.
Life also changes your beliefs…
You also experience some traumatic events that change your beliefs and create destructive habits. For many years you follow your beliefs and continue with your habits.
However, one day you noticed that you need to change. You are gaining weight, feeling depressed, and you are losing your health.
It is time to lose weight and transform your life…
You decided to change and sign up to a gym and start a diet. Months later, you quit. Life gets difficult and you make the excuse that you are busy. However, a year has passed and you go back to the same conclusion that you need to change. This time you hired a nutritionist and started running. But just like last time, after a couple months, you find yourself going back to eating junk food and drinking beer over the weekend. After afew months of going back to your habitual life, you think that might be the wrong program that you tried to follow. So you give it another try and hire a personal trainer. But you are not seeing long term results because you go back to the old habits.
You can’t seem to change even though you want to lose weight…
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Thank you so much for continuing to follow us. Welcome to another interview at Custom Body Fitness. Today we have my friend, Alyssa. She is going to tell us her story and the journey that she is on. I believe this story is going to be amazing.
Sandro, “Welcome my friend, Alyssa.”
Alyssa, “Thank you. It is nice to be here”
Sandro, “Thank you so much for letting us do this. Tell me how everything started?”
Alyssa, “Everything started when I was incredibly frustrated. I was feeling really uncomfortable with my body and unhealthy, aches and pains. I told my daughter I was feeling miserable and she reached out to you. You suggested that I join The 24 Day Fat Loss Challenge and I did even though it was an incredible step out of my comfort zone. I really felt I found the right place to be.”
Sandro, “Why do you think it was difficult to make the first step?”
Alyssa, “Going to a gym was intimidating. Doing something that says, ‘Fat loss’, just the word was intimidating. What about if I was able to succeed? Just putting myself out in a new experience.”
Sandro, “So, this is the first time you did something like this?”
Alyssa, “Yea. I have been working out in a different gym just on my own. I walked on the treadmill and lifted some weights. I have never been in a group training, like you have here. It made a huge difference for me. I love the environment and the challenges every week. It made me much more accountable to myself.”
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Maria was not sure if she could lose weight when she came to see me. She said that she came to see me because her son asked her to come, but she was not really interested in losing weight. I have been helping Maria change her life now for two years. I know that Maria wanted to lose weight since the first time she came to see me, but it was difficult for her to admitted- maybe because she did not believe it or because it was embarrassing to accept it.
The first step for you to change your habit is to believe...
If you don’t believe you can change, it’s going to be impossible to change and the reason is because you will not do the necessary (new habits) things to achieve your goal. I understand that you have tried many things before, but maybe it is your belief that is stopping you. Or maybe you have not taken the necessary steps to lose weight. Or maybe you are following the wrong program. However, if you are not ready to believe, the chance of you losing weight is null.
Maria has done diets and even liposuction thinking that by taking her fat out, she won’t regain the weight. However, years later she noticed that she was gaining weight not only on her stomach but other unwanted areas such as the back of her arms, her back, her breast and shoulders. This is the reason why Maria was talking to me, but she did not want to accept it and be honest with herself. Once we had a little talk, Maria started to tell the real reasons why she came to see me.
Next you need to know why you are changing your habit...
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Welcome to another interview here at CBF. We have my friend, Jake. We want to share with you his story and tips, so you can follow his tips and you can get weight loss results.
Sandro, “Welcome, Jake.”
Jake, “Thank you. Glad to be here.”
Sandro, “Tell me your story. How did everything start?”
Jake, “I came to you out of embarrassment. I was very nervous. Work was crazy, a lot of stress. Work was piling up and I needed something to get that release. I needed accountability and to take control of something. The only thing I thought I could take control of was my health. I tried to exercise before, but I think it was your mental invitation that motivated me.
I can’t remember that conversation we had over email. But I think the initial invitation was telling you that I wanted to lose some weight. I want to feel more comfortable about myself, I thought that losing weight would make me feel better. I think immediately you recognized that it’s not possible. That you have to have the mental focus first. That exercising is more than just lifting weights. It is about attitude and mental clarity.”
Sandro, “How much weight have you lost?”
Jake, “I am down to 16% body fat. I was pushing close to 30%. I thought 30% was okay. But according to the national average that still obese. I think half of the country is technically obese. I don’t feel obese. I felt out of shape. I felt I could not fully live my life comfortably and as confident as I wanted to. Over the last 5 months I feel stronger than I ever had. I feel the most active. I feel more confident, if I want to climb a mountain or if I want to go arm wrestle a guy in a bar, tackle a mountain lion, then sure, I can probably do that. I am not saying I will...
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One of the reasons why many people want to lose weight and transform their bodies is because they want to increase their self confidence. I know that because people who I interview to sign up to our program are one of the reasons they give. I should say the biggest reason.
Losing weight is not going to be the catalyst that will increase your self confidence even though it will help…
There are many things that you need to take into consideration to increase your self confidence.Here I am going to share with you eight behaviors that will increase your self confidence.
- Exercise- Exercise will not only improve your appearance and aid you with weight loss which will help you with your self confidence as I mentioned before, but it will also make you stronger and faster. It will improve your resistance and give you stamina. That means that you will be confident when your friends invite you to bike, hike, play volleyball or any other physical game. Now you feel confidence to do almost any physical activity. Exercise to feel confident.
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Welcome to another interview here at Custom Body Fitness, Today we are interviewing Dede Isgri. I want her to share with you her story and the things that she is going to get results.
Sandro, “Dede, welcome.”
Dede, “Thank you.”
Sandro, “Thank you for letting us do this and help people get motivated. I would like to know how everything started.
Dede, “I was extremely depressed. I went and saw a friend who was a member here and I was telling her how depressed I was and how disgusting I was with my body because I gained a lot of weight and I was not doing anything about it to get off. She told me to try CBF for one session. I was hesitant and afraid to go, but she convinced me.
It was hard the first day, but everyone was so welcoming; that is how I got started. I hated my body and I was disgusted. It was like the bottom of the pege.”
Sandro, “So you decided to do it to change your life?”
Dede, “To see if I could do it because the walk I did, did nothing. It was helping me in my head, but it was not giving me results. I was walking like three miles a day.”
Sandro, “Let's talk about the things that are giving you results.”
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I member when I used to worry about things. I was miserable thinking about what could go wrong and how I messed up my past. Many times I would be paralyzed in making decisions because I was afraid I would mess up and what people would think of me.
I got tired of living my life worrying about life…
So I did research about how I can change my life in that area.
I learned that more than 80% of people are sick because they worry. Do you know that worry is really stress? As you probably know, stress is linked to many diseases. So people are physically sick of diabetes, cancer, arthritis, depression, dementia, schizophrenia, heart diseases, and even overweight.
Plus, what I think is very important is that worrying takes your peace away…
A month ago, my wife and I had our first baby, Arlet. Many people warned us about the lack of sleep we are going to have after she delivered. I am completely honest with you, Jisela, my wife, is the one who is doing the hardest work of both of us. Besides delivering the baby naturally, she is breastfeeding Arlet. So she is getting up to feed her every night.
I have developed more respect for my wife now more than ever. She is very strong minded. However, there is one thing that I am doing to help her. She would like to worry about everything and anything.
I remember when she was pregnant and the nurses would recommend extra ultrasounds to make sure that the baby was fine, because the baby was small according to them. Jisela started to worry about the baby not being healthy. So I told her my thoughts:
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There are many ways success can be defined. However, I am going to define success as something that makes your life fulfilling.
Success is not to become a millionaire and be ill or sick to the point that you can’t enjoy the money. Success is not to be healthy with no purpose or goal. Success is not to go to church and preach the word when you don’t see your mistakes and places where you can improve. Success is not running a profitable business and not being able to be a good leader for your family. Success is not to be famous and lack inner peace.
Success is to know how to manage stress and deal with life. Success is to be a good leader everywhere you go. Success is to be financially free, healthy and have a purpose. Success is to improve others lives. Success is to give your best everyday knowing that you are making this world a better place.
Success is a balanced life where you take care of each area of your life.
You have a connection with God. You take care of your family to create leaders. You are healthy and energetic. You run an ethical and profitable business. You continue learning and becoming wiser. You know how to manage your money and you also have supporting friends around you.
Money with no health is not worth it. Steve Jobs, one of the richest men in the world knew this. He would do anything to start over and gain his health back. Nevertheless he died of Cancer at an early age leaving his family behind. Knowledge without action is also a failure. I have met many people who have doctor’s degrees and are waiting tables. Also I have met people with great ideas who still live in their parent’s basements. There is nothing wrong with being a waiter or being in your parents' basements. My point here is that these people have knowledge but they lack action to improve in their lives.
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Welcome everyone and thank you for following us. Today we are interviewing Jordon Medina. He has been with us for 6 months. He has gained 10 pounds of muscle and lost 18 pounds of fat. That is 10% body fat loss, from 29 to 19% body fat.
Of course, we want to hear his story to see how he is getting these results, so you can also get the same results.
Sandro, “Jordon, Welcome.”
Jordon, “Thank you.”
Sandro, “When did you take the first step? When did you decide to change your life and body?”
Jordan, “I just wake up every morning and do the same routine. I do the least minimum activity there is to do. There is a time and place when I said, ‘I should break this cycle.’ Every time I went to the bathroom I could see my belly and I knew I stood to lose a couple pounds. I used to be a smoker and party too much. I used to eat too much unhealthy food. The only healthy thing I used to consume was only water. I need to do something to improve myself. I am not going to be young forever. I am not going to be able to maintain this body let’s say when I am 30.
The first two weeks were difficult. I started being very weak doing chest press with 20s (40 pounds). Now I am doing 50s.”
Sandro, “What are the things that you are doing now in your diet?”
Jordan, “My big wall I had was eating a bag of chips, Doritos. I will eat many bags a day. I would eat anything that tasted good. I change that by eating more natural foods. I started to eat more nuts and veggie chips. I started to eat until I was full, not just eating a little here and there. I also started to eat breakfast. I recommend that people always eat breakfast, lunch and dinner. It will make you feel full.
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Justice started to exercise with us in the year of 2019. She lost a lot of weight and toned her body. Then she decided to get pregnant. She left us while pregnant. She gained 50 pounds.
After a few months, Justice came back to lose the weight gained. She exercised for another year and she decided to go for her second baby. However, this time she stayed and exercised during her pregnancy. She only gained 20 pounds before she delivered her second beautiful baby, Vida Mariana.
Jisela started to exercise in the year 2020. She exercised for over a year when she got pregnant. During her pregnancy, Jisela also gained 20 pounds only. Then she delivered, naturally, a beautiful girl.
Both women wanted to exercise to stay in shape and not gain extra fat not needed and be able to go back to their fitness body when they deliver.
However, They did not think about all the consequences of exercising while pregnant.
You probably have been around pregnant women. Many of these women complain of pain, low energy, depression and other symptoms. Let’s take into consideration pain. Because of the extra weight they carry, they can’t bend over. The myth is that pregnant women should be sedentary and not put in any extra effort. They become sedentary and they start losing strength. So for many women the pain of bending over, carrying stuff, walking, becomes a difficult task.
If you want to continue reading the article, go to the following link: https://custombodyfitnessgws.com/post/avoid-gaining-fat-suffering-pain-and-depression-while-pregnant-and-after-delivery
Justice Interview:
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Welcome to another interview at CBF. Today we are in Glenwood Springs with Blanca Aviles. Like always, she has seen great results and she has transformed her body completely. We want to find out what she has done to get those results, so she can give you the tips and you can do the same thing.
Sandro, “Welcome, Blanca.”
Blanca, “Hi everyone.”
Sandro, “It is great to have you here. Why did you decide to change your life and your body?
Blanca, “I had insecurities and lack of confidence, fears and bad habits of eating. When I decided to come, the plan was to change my body, not my mind. It was not in my expectations. I remember that I talked to my sister. She told me that this was a good gym. I was inconsistent until I started to be regular and see little changes and things change in my life.”
Sandro, “So the reason why you started is because of the fears and insecurities you had.”
Blanca, “I did not know that. I just wanted to change my body. I did not know about my insecurities. I wanted to overcome a few events that happened in my life. Back then I thought that I would feel better about myself if I changed my body.”
Sandro, “Now that you noticed that you know you have a luggage of things, how exercise has helped you?”
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The first time I remember I stepped in a gym was when a friend wanted to motivate me to lift weights. I was 18 years of age.
My friend’s objective was not achieved. I had no desire to go lift weights. I think he could not motivate me because I did not see the benefit of exercising. As well, I never see something wrong with my body.
Not long ago, I assessed one of our members. Let’s call him John. He has been with us just over a month. His results were not the best. He did increase 2 pounds of muscle but also increase a pound of fat.
We started to talk about his eating habits and of course, he was eating unhealthy. Since we designed an eating plan on his preview assessment, the plan was not the issue. So in this case what I do is ask our members what happened. John said that he knows he was eating out when working, not preparing his foods, eating packaged foods and not eating vegetables.
My next reaction was to ask him why he was eating that way. His answer was very relaxed and he said that he does not know. So then we started talking about it and we concluded that it is not important for him. He does not really see the benefit of eating healthy. He feels healthy. It is not really interfering with his life. It is convenient and he has been doing it for a year. John is in his mid forties.
There is nothing that I can do to convince John to eat healthy. However, I did take my time to tell him some research about how important it is to eat healthy. Like I said, I knew nothing I would say would change his mind. But that does not mean that I was giving up. By the end of our conversation, I ask John to give himself time to think about why he was exercising with us and what was the goal and if it was important to him.
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Here is another Case Study. Kara was a personal trainer and now she works as a physical therapist at our local hospital. When Kara signed up with us, her marriage was ending. If you have been in a divorce, you know how hard it is. It is not only a legal battle, but more than anything, an emotional fight. I have been there and I know how hard it can be, all the time, money, emotions and effort that someone invests into a marriage just to walk away from it, grinds our soul.
Nevertheless, Kara found the way to overcome such painful times and even get her body transformed. Here is her story:
Welcome to another interview. We have Kara today with us. She is seeing great results. She has been with us for months now. She is going to tell us her story and tips, so you know what to do and start losing weight.
Sandro, “Welcome Kara.”
Kara, “Thank you.”
Sandro, “It is great to see you here.”
Kara, “It is great to be here.”
Sandro, “I am excited about your results and your interview. How did everything start?”
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I started exercising when I was 19 years of age. My body started to transform after 3 months. I managed to stay in shape for many years by lifting weights. I would run a couple times a week.
Lifting weights is part of my routine, 5 times a week. Running is a behavior that I needed to remind myself about. I used to run in my routine because I want to keep my fat percentage below 12 percent. But running is not my strongest behavior as I mentioned.
Years later, in my life, two events took place. One of them was adopting Pelon, my Xoloitzcuintle dog and another event that made me depressed. I am honestly happy for both events. They changed my life.
I was trying to understand life and wanted to take my dog for a run or walk.. When I was running, I noticed that it is very important what I tell myself the first 8 minutes of my warm up. Then during the run, I needed to stay focused on my internal talk and small goals I set up, so I could run 3 to 6 miles. My mind needed to stay busy talking positively about my run. Running was not my strength, but I used to do it to stay in shape.
However, I started to hang out more with my friend, who was my neighbor and he took me for my first hike.
Once my friend took me from my first hike, I started to hike from 3 to 5 times a week. I think hiking is a little different. With hiking, I can push myself without thinking about it. Of course, if I want to do cardio, I need to do the same as what I was doing as when I ran. I have tried to hike as an exercise and I can hike faster. But what I really like about hiking is that my mind gets clear from all the stress of the week and day. If I focus on exercising when I hike, I can’t focus on my thoughts.
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I had the honor to interview Dr. Benjamin Alter. He helps people claim their health back by eating the correct foods. He also has helped some of our members start their weight loss program with his cleansing programs.
DR BENJAMIN ALTER LINKS: Main website - www.alter.health Podcast - https://podcast.alter.health/Cleanse - www.alter.health/cleanse Weekly Meal Guide - https://alterhealth.locals.com/supportOur TOP Program - www.alter.health/thrive-on-plants Instagram - https://instagram.com/drbenjaminalter Facebook group - https://www.facebook.com/groups/alter... THIS IS THE LINK FOR Are Whole Grains Healthy for You? PODCAST:
https://alteryourhealth.buzzsprout.com/1726224/10459101
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Welcome to another interview here at CBF. We are with Brenda Perea. She is a mom of three kids. The girls are 3 years old, and the boys are 12 and 17 years of age. She is married, 36 years of age and her hobby is to exercise. You can see the results in the before and after. We are going to be talking about the things that are helping Brenda to lose weight.
Sandro, “Brenda, welcome.”
Brenda, “Thank you.”
Sandro, “Every time I interview a member I get very excited because no other person can tell their story better but them because they go through the process. Let's begin by asking you, how did everything start?”
Brenda, “I looked for you on Facebook. I saw a lot of my friends doing it and I wanted to try and join, but I was afraid of doing it. I never attended a place like this. I just joined gyms, but this is different from gyms. So I asked one of your members how it was and she mentioned you were running the 6WSSC, so I signed up for that challenge.”
Sandro, “You said you were afraid. What were you afraid of? And what motivated you to overcome that fear?”
Brenda, “I was not happy with my weight and I wanted to lose weight. I hear it is hard to train here and that was my fear, but at the same time I wanted to transform my body.”
Sandro, “So you were not happy with your body and you wanted to look better and overcome the fear of the difficulty of the exercise. Now, what do you think about that fear?”
Brenda, “The first time I came here was hard for me. The first 6 weeks were difficult and I was in pain. When I finished that, I was not planning to come back. But at the same time I wanted to see results and I had results by the end of the challenge. So if you don’t do something that is hard, you are not going to get good results. So I pushed myself and continued coming.”
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I remember this specific client that hired me to help her lose weight...
She was above 40% body fat. She hesitated to start eating healthy. Later I found out that she hesitated because she could not believe that making some small eating habits changes would help her lose weight. She told me that. However, she started to eat healthier and she lost at least 20% body fat.
I see this pattern with our members. As soon as they start eating healthy, they lose a lot of fat.
So if you do want to get the same results as our members, here I am going to show you 5 ways to choose your foods for weight loss.
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Here is another short interview for you to start losing weight. Edwin Sanchez has transformed his body in a few months. He shared with us just basic information, so you can start losing weight, nothing complicated that you can’t do. Let get into it:
Welcome to another interview. Today we have Edwin Sanchez. He has been with us for 8 months. He has seen great results. You can see it in the before and after. He is going to be talking about the points that he has been following to get results.
Edwin, welcome.
Thank you
I am impressed with the change you have made. What do you think about your results?
It has been a great experience now that I see the changes. I am very happy with all of it. The cloth is tighter in the upper body and loose on the waist. I am gaining a lot of muscle.
How did you start? What motivated you to start?
It was one thing that really motivated me and gave me the courage to do it because I know it’s hard. I saw a picture when I was in the aquarium back in Denver. I saw that and I noticed my belly was growing. I said, ‘I need to change this. I have a lot of weight right now and I don’t like the way I look.’ When I came in I thought it would take me a year, but it didn’t. Around three to four months I saw the changes.
So it was a picture where you saw yourself and you said this is not me. So let’s talk about the changes you have made. Tell me about your eating. What have you learned? And what are you practicing? How did you used to eat before and how are you eating now?
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When I was younger I was so passionate about my physic and strength that I devoted 5 to 6 hours a week in the gym. I used to go 5 to 6 days a week.
I was single, no real responsibilities other than paying my rent and bills. I felt empty, I was broke and I had no real skills. I used to work as a dishwasher, busser, waiter, labor and other basic jobs.
In addition I was ignorant about many subjects and I had no purpose in life.
Even though I was exercising, I was doing it to look good and to be strong. However, I was eating unhealthy and because of that I was not healthy. All I wanted was to look good.
Like I mentioned, I had no responsibilities and worries, but something inside me told me that I was missing life.
Later an event happened in my life that changed all my perceptions about life. Overnight, I understood that I was on this planet to serve others. But I could not serve others if I did not know how to take care of myself.
And surviving in this life does mean taking care of me. First I needed to find happiness and love myself and be in a good situation to be able to serve others. It is like trying to save someone who is drowning. I can only save the person if I know how to swim and I am in a position to save the person. If I don’t know how to swim or I am drowning myself, there is no way I can help the other person.
Anyway, it came to the point that I hit rock bottom. Thanks to that I learned a lot. And one of those things I learned is that I needed to set up goals to progress in life. You may know about goal setting, but here are a couple things that helped me progress in life you may need to add to your skills.
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Sandro, “I want our public to know how you got results. Tell me, how did everything start? Why did you decide to join us and lose some weight?”
Mariana, “I have been wanting to come for a while. I have a couple of friends who invited me and I was so nervous because I tried Crossfit before. In my mind I thought it was Crossfit and that was really hard for me. One day I was just like I am going to do it and get it over with. Let’s see how the first week goes. I came the first day and I loved it. Then I came every week and that is what did it for me because I am the one who goes for two days and stops for a week.”
Sandro, “What do you think is a factor that helped you stay motivated?”
Mariana,”In the beginning, I didn’t see any results. You don’t see results right away. I didn't even see the results in myself. People keep telling me that I lost weight and I look thinner. I didn’t see it. When people say that I work harder and harder.”
Sandro, “So that was the motivation that people started seeing the results.”
Mariana, “Yes people are telling me I look different. I would tell them that I was not doing anything different than going to the gym four, five times a week. That was it."
Sandro, “What was the trigger point that made you change?"
Mariana, “It was not that I was overweight, but I was feeling uncomfortable in my clothes, but everyone kept telling me that I look pretty. But that was not what I was seeing. And my husband always tells me that I am beautiful that way I am. Obviously coming from them is different. But when you are not happy and see yourself in the mirror and you don’t like how the jeans fit, that is what got me here.”
Sandro, “What have you changed in your eating habits to get results?”
If you want to read the whole article, please visit the next link: https://www.custombodyfitnessgws.com/post/weight-loss-case-study-mariana-lerma-i-just-tell-myself-that-i-can-do-it
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I know that weight loss gets a little complex. I also know that you have a lot to worry about and that is stopping you from losing weight. In all those worries you have money can be one of those. So here in this article I am going to provide you a way to manage your money, so you can start or continue losing weight.
Now before I start, we need to clarify that your health must be a priority for you to be able to apply what I am going to teach you. If your health is not a priority, this article is not for you. You must be ready to leave behind many of your old desires to spend money and start investing in your health.
Live under your means to take control of your health and life…
Trust me, you will never take control of your health and money if you don’t budget your money. Also most financially free people do apply what I am going to tell you right now. The key so you don’t worry about money is very simple, live under your means, save and invest. Then all you have to worry about is what you care the most. For me it is living my purpose under God guidance, my family, my health, my financial freedom, my personal growth, my spiritual growth and my hobbies.
If you want to read the whole article follow this link https://custombodyfitnessgws.com/how-to-stop-worrying-about-money-to-focus-on-your-weight-loss-and-health
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Here we have another interview of one of our successful members here in Custom Body Fitness. Her name is Erica Tovar. She lost over 18% body fat. Like our other members, she has very good information to share with us about weight loss. Here is her interview:
Sandro, “Welcome to another interview here at CBF. Today we are interviewing Erica Tovar. She has been with us over a year and she has seen great results. We want to know what the secret is that she has been doing to lose weight.
Erica, “welcome.”
Erica, “Thank you for having me.”
Sandro, “Why did you decide to lose weight?”
Erica, “I did not decide to lose weight. My son kept pushing and letting me know that I gained weight. ‘Please start doing something. Go to the park and get outside,” he would say.”
Sandro, “So your son motivated you to lose weight?”
Erica, “Yes.”
Sandro, “Tell me the process. Your son pushed you, but you did not want to lose weight. How did you end up here?”
Erica, “I met you on a Sunday and started to workout the same week and you gave me this program, all the food I needed to cut out. I decided to try it to get my son off my shoulders. So I liked it and I just kept going.
Sandro, “Tell me about what you have changed in your diet.”
Erica, “I was eating really bad, junk food, cakes, cookies. Then when I started with you, I cut out sweets and sodas. And I started eating healthier and sustainably. I added veggies.”
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Pain is one of the reasons why many people stop exercising. They get demotivated and start gaining weight. Pain should not be a limitation for you to continue exercising. While I am very extreme about pain and I can handle big amounts of pain and continue with my exercise plan with no limits, I know that many people can’t deal with pain. Therefore, I interviewed Nick Perterson, a professional Physical Therapist, who knows a lot about the topic.
Nick is the owner of New Castle Physical Therapy. He is very good at helping people with pain and I think he is a good person to ask about how we can avoid injury and how we can alleviate pain to continue exercising. Let’s listen what he has to teach us about pain:
Sandro, “Welcome to another video here at Custom Body Fitness.Today we have Nick Peterson. He is a physical therapist and owner at New Castle Physical Therapy. How did you start your physical therapy business?
Nick Peterson, “My wife and I have been traveling physical therapists for the last few years. But with Covid, that ended. That is when we decided to create our own business.”
Sandro, “Tell me what made you start a physical therapy business? What was interesting to you?”
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https://www.newcastlephysicaltherapy.com/
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Everyone has different motivations to lose weight, eat healthy and exercise. Many times we need to hear from others what ignites the fire for them, so we can get inspired and also get motivated.
This is what Glenda Cortez reveals in her interview. She got many legitimate reasons to be and stay motivated to be healthy, exercise and eat the right foods. I recommend you read or listen to her interview if you are not motivated and want to continue stay motivated to lose weight. Here is Glenda’s interview:
Erick, “Hi everyone, welcome to Custom Body Fitness. My name is Erick Torres and I am the Personal Trainer in Glenwood Springs Colorado and right now we have a member, Glenda Cortez and she has great results. We are going to talk about her results. She lost 20 pounds which is around 12% body fat. We're going to talk about how she got those great results.”
Erick, “Welcome Glenda, let's talk about your results.”
Glenda, “Thank you Erick.”
Erick, “Tell me about yourself, tell me your story. What motivated you to lose the weight? How did you end up at Custom Body Fitness?”
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So your exercise routine should be like the following program for better results: Do cardio three times a week and weight lifting three to five times a week depending on your weight lifting preference.
If you follow this routine, you will maximize your results losing fat and increasing your muscle strength hence toning your body faster.
If you want to know how to create a weight lifting program here are a couple videos and articles that can be useful for you:
Videos
https://youtube.com/playlist?list=PL5XRg62FsG4jqEjWzWK8umEY94LVwZw3I
https://youtube.com/playlist?list=PL5XRg62FsG4hYdFSUi9DiWyCBQISKTr78
https://youtu.be/7a5AYwxWVv4
https://youtu.be/uof7p7uJENw
Articles
https://www.custombodyfitnessgws.com/post/save-time-by-compounding-muscles-or-using-circuit-training
https://www.custombodyfitnessgws.com/post/body-fat
https://www.custombodyfitnessgws.com/post/home-workout-routine-you-can-use-this-program-when-traveling
https://www.custombodyfitnessgws.com/post/exercise-program
https://www.custombodyfitnessgws.com/post/easy-diet-for-weight-loss
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https://custom-body-fitness-llc.business.site/
https://custombodyfitnessgws.business.site/
https://custom-body-fitness-willits.business.site/
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I have been training many people since 2010. I have the experience to deliver real weight loss results and help people transform their bodies. With this in mind, I also have the experience of hearing a lot of myths and lies about healthy eating and exercise. One of those lies is that pregnant women should not be active, or do mild exercise.
Many times pregnant women are afraid of lifting weights during pregnancy...
So I decided to interview one of our members who is pregnant close to delivery to clarify some of the pregnancy myths.
Enjoy the interview.
Sandro, “Welcome everybody to another interview here at CBF. Today we have my friend Justice. She was with us a couple of years before and then she stopped and she came back, but this is a special interview which I'm going to tell you why in a minute. She started with us, like I said, a couple years ago, then she got pregnant. While she was pregnant, she stopped exercising. She came back to us and continued exercising. She's in her second pregnancy. She is, I believe, 8 months pregnant and she is exercising during this pregnancy. We have a couple questions for her about myths and doubts, so you can either exercise or stop exercising. Justice welcome!”
Justice, “Thank you.”
Sandro, “Justice, this is very exciting. You probably know my wife is pregnant, but I want to hear your story since you started exercising. What was the reason you started exercising?”
Justice, “The very beginning I started exercising because I felt like I was getting out of control of my body. That was not what I wanted it to be and I wanted to be in control of myself.”
Sandro, “And you thought that by exercising it’s a direct way to control your body?”
Justice, “Yeah.”
If you want to continue reading the interview visit this website:
https://www.custombodyfitnessgws.com/post/how-much-weight-you-should-be-gaining-during-pregnancy
You can also watch the interview here:
https://youtu.be/MxZsTv7BRtg
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Many times people do not know the reasons why they should hire a personal trainer or they are wondering if group training will deliver the results they want. And many other people are not sure if a public gym is for them.
Here I am going to share with you the reasons why you should hire a personal trainer or sign in into a group training program or join the public gym.
Let’s start with personal training... As you probably know personal training can get a little expensive. You can spend between $50 to $100 per session. And let’s say that you need two to three sessions a week, you can end up spending $600 up to 1,200 a month.
Is the money worth it? It all depends. If you have no idea how the body responds to exercise and don’t know where to start with your eating and exercise, it might be a good idea that you at least hire a personal trainer per a month. Then you can do it alone with a good program created by your personal trainer.
You can also hire a personal trainer to create a program, teach you the program and give you instructions to do it on your own. That way you save money.
Another reason why it is a good idea to hire a personal trainer is when you do have the extra money to spend and you need company, support, accountability and someone who can motivate you and make sure you are performing the exercises correctly.
You may also need a personal trainer if you have special needs... Such as autism or any other limitation where a professional needs to be supervising you.
If you want to continue reading this article go to the following website:
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Here I am interviewing my friend, Frank. He has very good tips to give you if you are looking for weight loss and body toning. He is self employed and works as a construction contractor. He just like you has a busy life and has figured out a way to stay healthy and in shape. This interview may help you take the first step towards a better life and will motivate you to continue with it. Here is the interview
Welcome everybody to another interview here at Custom Body Fitness with one of our great members. He has seen great results and I have seen him workout here in our facility and he pushes. He started very weak and right now he's lifting a lot of weight. It's impressive. I'm very impressed with his progress, not only his physical progress, but his mental progress.
Sandro, “Frank, welcome.”
Frank, “Thank you.”
Sandro, “It is an honor to interview you and tell our members your story. I would love them to get motivated by listening to your story and understand that changing their lives it's not something simple and requires a lot of effort. Even though you make it seem like it's easy.”
Frank, “It's actually a lot easier than I thought it is going to be. Maybe it’s the right time in my life to do it. I've been wanting to lose weight and gain muscle for quite some time, but it just never happened. I don't know why that was. I was never ready for it. But I've seen your advertisements on the internet and I've seen the progress, the comparisons of your students, so I know there could be results, so that's why I approached you.”
Sandro, “That's why you started with us. Tell me your story. I understand why you didn't do it before, but tell me what was the tipping point when you said, ‘You know what? it's enough.’ Tell me a little bit about your past and then the moment that you said I need to change.”
To continue reading go to: https://www.custombodyfitnessgws.com/post/weight-loss-case-study-frank-chudy-little-things-add-up
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Food is the most important part of your weight loss program. There is absolutely nothing that can help you lose weight permanently if you eat junk food. Therefore, you should put a lot of energy in eating healthily.
The first keys I am going to talk about are how food affects your weight loss:
-
You can't out exercise a bad diet. Does not matter how much you exercise if you eat more calories than you can burn, you will never lose the extra weight. For example if your drink has 300 calories and you drink 3 of them, you need to run at least an hour and do weight lifting for an hour to only burn the calories from your drink. Plus the calories from junk foods are mostly empty calories which leads me to the next point.
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Exercise won’t improve your empty calories. For example, eating 200 calories of broccoli contributes to weight loss because of the fiber, vitamins and minerals you need for calorie burning and other nutrients needed by the body for optimal function. Drinking 200 calories of beer has nothing but alcohol and useless carbohydrates that are hard for the body to process. The same can be said for junk food.
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Counting calories is not ideal when you don’t take the quality of calories into consideration. Just as the example above, 200 calories of veggies are not going to be the same as 200 calories of sugar. Sugar won’t make you full and won’t deliver useful nutrients for your body. However, veggies will keep you full and deliver high quality nutrients for your body.
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You can’t take supplements to substitute food nutrients. There is nothing better than whole foods. The body knows how to process whole foods. The only reason why you want to take supplements to substitute food is because you are not eating nutritionist food. So really your problem is not that you are not getting the right nutrients. It is that you are not eating the right foods. For example, let’s say that you eat one of those fast food restaurant hamburgers that have been processed and then you want to take vitamins to get the right nutrients. So you can fix the issue by cooking yourself a hamburger and get a hamburger from a place where foods are not processed. Then you won’t need the vitamins.
And if you think that eating processed food and taking vitamins will do it, make a research and find out that the body won’t absorb supplements as would digest wholefoods and, therefore, you will end up throwing your money to the toilet with no benefits.
If you want to read the full article go here... https://custombodyfitnessgws.com/how-food-contributes-to-your-weight-loss-program
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Here is another great interview with Chris Leintz who has been with us for 6 months. He gives some great tips he follows to transform his body and achieve weight loss and body toning. He is self employed and his work demands a lot from him. He started to notice that he needed to maintain his strength, so he can continue with his work. Chris has managed to improve his body and life by doing the next tips. Without further introduction, here is Chris’ interview:
Sandro, “Tell me about your story, tell me the moment you decided to change your life and came to see me asking for help to get in shape and hire a Personal Trainer.
Chris, “I have worked out in the past and enjoyed it and knew the benefits of it, but my job requirement, both time and physical. I was starting to struggle with being able to physically do my job. I am a carpenter and it's pretty heavy work and I'm getting older, so, and I was starting to get unhappy about it and I didn't want to give up.”
Sandro, “How old are you?
Chris, “I will be sixty four in a couple weeks. So I knew that the best or most, what I felt was the most direct way to change some of my situation was to get back into exercise because it would make me stronger and it would also sharpen my mind. Because it really does do that. It gives you better focus, it gives you, gives me a different place, a different output to do my job which is pretty consuming of my time in my thoughts and my energy. So it's been great in that respect to come here...”
If you want to continue reading the interview, follow https://www.custombodyfitnessgws.com/post/weight-loss-case-study-if-you-need-to-run-a-mile-train-like-you-need-to-go-for-two
That is a very motivational interview. This is what I got from Chris:
Affect your life directly by taking action and exercise.
The pain and discomfort of exercise is worth the results.
Always do your best. If you need to lose 20 pounds, train like you need to lose 40.
Model a role model. If they are doing better than you, copy them and you will get the same.
If you want to stay accountable to your goals, find a group of people who have the same objective. They will keep you committed to your goals.
Continue following us and we will continue delivering useful content for weight loss and body toning.
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Today we are going to be talking about Envy. Let’s find one of the ways that envy affects people’s weight loss. So, first let's define envy. According to the web, envy means the desire to have what other people have. We can say that the feeling of envy is not bad, but it depends on how you turn it around. There is absolutely nothing wrong with wanting what others have, except if it is her spouse. Wanting what other have achieve is a good motivation to become a better person. Envy can help you progress or can get you stuck. If you start feeling negative feelings, if you start feeling less than the other person, if you start judging the other people, if you start talking about the other people in a negative way, that means that you have turned envy in a negative way and that will not help you progress. Your actions would be to pull the person that you envy down and not let her progress, so you can be in a comfortable zone and do nothing to improve. However, if you turn around envy and think differently about the feelings, motivation will spark you to do better. Instead of feeling less, you will feel motivated by the person who is in shape, for example, that you would want to achieve the same goals or more. You would want to lose weight and tone your body. What you have done here is turn that negative feeling of envy into positive. Things that you may do is talk behind her back. You may start making negative comments to her about her appearance such as, “You have manly arms,” “you are not losing weight,” you are wasting your money, “you are going to injure yourself.” By being negative, you are not only trying to stop the other person who you envy to progress, but at the same time, you are stopping yourself from becoming better and achieving your goals. Your ego will feel better if the other person stops doing what is giving her results, but you are not going to progress and that means that you are still the same or worse. You may stop a person close to you from achieving her goals, but there are millions of people out there who continue doing better than you are doing. So no, you have not become a better person only because your negative comments stopped your friend from progressing. On the other hand, if your envy becomes positive, you are going to be curious about what the person who you envy is doing to get weight loss and body toning results. You may even approach the person and ask for advice. Now because your curiosity and motivation got you going, you are going to start doing whatever you learn to start losing weight and toning your body. Instead of pulling the person, you are going to have a role model to help you work on yourself. Now you are allowing the person to help you become a better person. And take this as a fact, such a person would do anything she can to help you achieve your goals. People who are achievers are more than eager to help anyone to achieve their goals. It is okay to feel envy. There is nothing wrong with it. Remember, feelings are not thoughts. They are just feelings. What matters is what you think of them. The questions is how are you going to turn around the feeling of envy to better help your needs. Let’s first know that you are going to find good people just like you who want to progress. If the person is asking you for advice and wants to achieve the same goals or better goals than you, help her. Give her your tips and everything you know, so she can progress. If She is achieving more than you, that is a wake up call for you, so you can even improve. This is not about competition. This is about knowing that you can always do better and not staying in a comfort zone. The comfort zone is your enemy. If the person who is approaching you is negative, even though it is a loved one, please ignore her comments and walk away. vhttps://custombodyfitnessgws.com/blog Visit our Google Sites: https://custom-body-fitness-llc.business.site/ https://custombodyfitnessgws.business.site/ https://custom-body-f
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We love to learn what works for our members and spread the information with you, so you can get the same or better results.
Today we have our special guest Eliecer Miramontes who tells us how Discipline has delivered results, among other tools that he used. Let’s listen to have he has to say:
“Hi, everybody. My name is Erick Torres and I'm a personal trainer here at Custom Body Fitness in Glenwood Springs, Colorado. And today we have a special guest and his name is Eli MIramontes. And we're going to be talking about his story.”
Erick, “so what was the deciding factor to go workout and find a gym or find something where you can start changing?”
I want to feel okay with myself, with my body...
Eliecer, “I want to feel okay with myself, with my body. I noticed I was gaining weight. The clothes, I didn't like how they looked on me. So that was the main reason I needed to change my body a little, and gain muscle, and look better, and get good health.”
Erick, “Okay, so the reason why you decided to find a gym and start changing your life is because you want to look better, feel better. And you said you gained a little bit of fat, because you used to be lean before. So then you started gaining fat?”
Eliecer, “Yes. That was my main factor. I was gaining weight. I was getting fat and my clothes didn't look the same. So I decided to find a place and start working out and look better.”
Erick, “What was the moment you decided it was too much like you were gaining weight? What was that thing that made you realize it.”
Eliecer, “Mainly the clothes, when I tried it and start feeling that they did not fit anymore, my energy and all that, it was kind of low and it was not feeling all right with my body.”
Erick, “So it was affecting your work as well?”
Eliecer, “Yeah, I was tired during the day and I was feeling overweight.”
Erick, “So being overweight affects your energy level? So you were overweight, you said ‘like I need to do something to feel better’.”
Eliecer, “Yes”.
Erick, “Okay. So you've been with us for what, eight months now?”
Eliecer, “Close to eight months.”
Erick, “Close to eight months. Yeah. And you lost with us 12%, almost 13%. Yes. And you're what, 17, 18% right now? Yeah. So tell me about what changes you have to do to achieve that?”
Eliecer, “Mainly planning on coming to the gym at least three or four days a week, my eating habits, I changed them, set a schedule for breakfast and I basically follow the rules that you guys put on.”
So you have to develop a discipline of eating at the right times...
Erick, “So you have to develop a discipline of eating at the right times, right? Yes. Because there's a schedule for you to follow. Right. So you're telling me discipline and making sure you have your breakfast, lunch, dinner, and snacks.”
Eliecer, “Also well, I quit drinking soda and eating candies, all the stuff that I'm not eating, [I eat] more natural foods, vegetables.”
Erick,Okay. So you really have to change the way you are eating. Yes, to achieve that 17%, right?
Eliecer, “Yes.”
Erick, “So you have to stop eating all the sugar, all the bread, all the cookies, all the sodas, like you said. So all that required a lot of this and then not missing your workouts?”
Eliecer, “Right.”
Erick, “Coming to the gym. Right. Consistency is what really gave you the results, not missing the gym, consistency in your eating, consistency in your workout hours.
Eliecer, “That is the main goals, the reasons why you get results.”
Erick, “Is there anything that you think was hard at the beginning and then became easy, or you think everything was hard? Is there one thing you struggle with the most?”
Eliecer, “No, I struggle with the exercise in the beginning. My body was all sore and someday I I am to sore and I don’t want to go, but I motivated myself. I wanted results, so I made myself go.”
Erick, “I remember when you started training with us. You had a lower back that was weak, right? Yes. And you got a lot of
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