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Now Is Your Time!

The majority of people who come to Fit-2-The-Core looking for help in losing fat, feeling better and improving their health, usually struggled to find time to take care of themselves.

Many of them used to be active, they had some form of consistent exercise in their life, some played sports, and many were comfortable in their own skin and even had the confidence to wear clothes that they wouldn’t even think of wearing now. Some are even struggling with health issues such as hypertension, joint pain and diabetes.

The common theme is life got in the way. They have a career or kids or both that takes up all of their time. They said to themselves that is now is not my time, maybe when my kids grow up, or when my schedule isn’t so busy! It was always going to be tomorrow when they would finally start taking care of themselves. The always elusive perfect time scenario, as if this really existed!

The fact is that for many of them it was absolutely their time! Many feel better when they workout and stay in shape, it puts them in a better mood, it helps them to be more productive and keeps them healthy long term.

They all agree that making time to exercises and eat well makes them a better mom, a better wife, better at their careers.

They also believe that their kids deserved the best possible version of themselves.

The fact is there will always be a reason that now is not the perfect time, and if you keep waiting till tomorrow, you will soon come to the reality that tomorrow will never come. As continue to go through life frustrated that you can’t find an outfit that doesn’t make you feel fat or struggling to find the energy to get through another day or maybe it’s the lack of sleep due to all the stress and bad eating habits in your life.

These people luckily figured this out sooner than later that they wanted and needed to make time for themselves, that enough was enough and that today was the day when took back control over their health and life.

You’re one workout away from a good mood.” Find time for your workout and you’ll be more even keeled and able to handle anything life has in store for you that day.

One of our members shared, “There’s no way I can be the best that my kids deserve when I’m not at my best. I’m doing exercises I never dreamed of and loving it, and the nutrition plan is my new comfort zone because I know every day that I am doing my body good and the guess work is gone. My kids tell me I’m strong and they love how much I’m willing to do with them!”

“Now is your time!”

What excuses have you been using?

Here is your wake up call!

Now is your time!

Our next Fit in 42 Total Immersion Program starts April 30th! If you’re serious about finally making time to take care of yourself for 6 weeks and  are ready to build long term habits that will give you back control over your health, body and life, don’t miss this opportunity!
If you’ve been stuck in a rut this could be your answer to breaking out of it! We have only a couple spots left. The orientation takes place April 28th! To set up your interview call us at 925-672-5777 or simply fill out this form and we’ll be in touch – Click here to apply-serious applicants only!
Check out this delicious Fit in 42 Beef  Stir Fry Recipe and Give It a Try! 
Our Fit In 42 ers Love it:)
Beef Stir Fry
INGREDIENTS: 
*4 oz. Flank Steak
*. Cup Beans*
*. Cup chopped Broccoli
*1 Cup diced Onions
*1 Cup diced Red Peppers


DIRECTIONS: 
1.In a pan over medium heat add 1 Tbsp. of Coconut Oil.
2.Add Beans, Broccoli, Bell Peppers, and Onions.
3.Cook the vegetables for 3 minutes and remove from the pan.
4.Add the Beef to the pan and cook for 3 minutes.
5.Add the vegetables back to the pan and cook for 3 minutes.
6.Remove and serve.

* Choose any of the following beans: pinto, garbanzo, black, lentil, kidney.

 

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“The Fat Loss Business Lesson”

This was a great post by Alwyn Cosgrove yesterday about customer service.

When we teach our clients about fat loss at Results Fitness, we usually include a lesson about physiology that teaches them that there is never a zero change in body fat levels at any one point. Sure, you may stay at the exact same weight and body fat percentage from week to week, but all that actually means in physiological terms is that your body spent the exact same amount of time, storing body fat in the exact same amount as it did burning fat.

The net effect is “no change” but as a basic premise there’s never a situation where the body is neither storing or burning fat. The physiology doesn’t stop. The tank is being filled or drained.

Your business is the same way.

Think of your business (or yourself) as having a “gauge” of, for example, your professionalism.

Every interaction you have is going to move the needle to “more professional” or “less professional”. Which is really “more business” or “less business”.

There’s never an interaction that results in zero change in how you are perceived. Everything moves the needle.

And it’s not just your interactions with the other party. It’s interactions that a third party can see. A prospect watches you deliver a world-class training session and be 100% invested in your client – that moves the needle. They see you check your phone or become disinterested? That moves the needle too.

It’s not just interactions either – it’s your marketing. It’s every point of contact with a prospect before they become a member. It’s how you dress. It’s every coaching cue that comes out of your mouth. It’s every instagram picture on your profile. It’s every social media post.

Everything moves the needle.

Now I’m not suggesting that you be “on” all the time anymore than I expect our body composition clients to follow their diet perfectly 100% of the time.
However we do need to understand that everything counts. Everything speaks.

The net result of how professional the market perceives you to be will be a combination of how often you’ve moved the needle to “more professional” as opposed to less.

The needle is never stuck.
The needle always moves.

Dedicated to your success,

Alwyn & Rachel Cosgrove

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Realistic, Effective, and Sustainable Real Life Strategies

Fitness in the context of real human life is just like the rest of life.

We’re all just doing the best we can in challenging, complicated circumstances.

We are all living messy, imperfect lives. We are all human.

If we can just keep moving forward, no matter what happens, no pause buttons, no do-overs, we win the game.

Here are a few strategies for getting out of the pause-button mentality and into a more realistic, effective, sustainable way of thinking.

1. Try the dial method.

Think of your fitness like a dial that goes from 1 – 10.

If you were to dial it up to “10”…

What would your workouts look like?

What would your nutrition look like?

What other actions/habits would you practice in that scenario?

If you were to dial it down to “1”…

What would your workouts look like?

What would your nutrition look like?

What other actions/habits would you practice in that scenario?

Giving thought to your life right now, where is your dial set?

Would you like to make any adjustments?

Could you move the dial up a channel, or even half a channel?

If so, what would that look like?

On the other hand…

Should you move the dial down a channel so you can stick with health and fitness even during a difficult time?

2. Aim for a little bit better.

An all-or-nothing approach usually doesn’t get us “all”. It usually gets us “nothing”.

You know what actually works?

Small improvements done consistently over time work — we have proof in the nearly 100,000 clients that have been helped through Precision Nutrition Coaching method.

You might be trying to make a meal out of hospital cafeteria food, or gas station food, or airplane food. You might be spending hours awake with a newborn in the middle of the night, or stuck in yet another full-day meeting.

These aren’t ideal scenarios, but they’re not necessarily hopeless either.

Look around. Get creative. See if you can find some small — maybe minuscule — improvements.

3. Anticipate, strategize and plan.

Since we already know that stuff is going to go wrong, the best thing we can do is anticipate and make plans for how to deal when they do.

A simple way to do this is by answering two questions:

What’s likely to get in the way of what I hope to accomplish?

What is something I can do today to help me keep going when I face those obstacles?

For some people, that might be a Sunday ritual where they prep food for the week so they won’t be scrambling for healthy meals on busy weeknights. For others, it might mean having a healthy meal-delivery service on speed dial.

Don’t be surprised and dismayed when things go haywire. They will at some point. Just arm yourself with the best tools and strategies so you can stay in the game when you’re thrown a curveball.

TR

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Woman Looking Inside Fridge Full Of Food And Choosing Salad

Five Strategies to Sustain Fat Loss

1. Use a habit-based approach.

A more sustainable, habit-based approach that doesn’t include a drastic calorie deficit can give you a better chance at adapting — physiologically and psychologically — to a healthier lifestyle, without your metabolism coming to a screeching halt. This point of view is consistent with The Biggest Loser research paper, which closes with recommendations to focus on health markers like insulin and triglyceride levels rather than weight loss, and to take a more moderate approach with exercise and calorie reduction for long term success.

Here at Fit-2-The-Core we practice one of the most effective principles from Precision Nutrition, a habit-based approach by gradually introducing our members to small, manageable daily practices that support healthy eating and movement.

2. Eat slowly.

This is another foundational habit used at Fit-2-The-Core from Precision Nutrition. Many studies show that people who eat faster are heavier than people who eat slowly, and that people who train themselves to eat more slowly eat less, and lose weight as a result. There’s a 20-minute delay in satiety hormone signaling when you eat, so if you plow through a huge plate of food in 10 minutes, you’re liable to eat it all before you realized you’re actually stuffed.

In fact, it’s proven that simply reducing the number of bites you take per minute by half is effective at reducing your energy intake by 40 percent, particularly in big eaters. That’s why we coach our members to eat slowly. Play a game with yourself: Try to be the last one eating — even after your slow-as-molasses toddler). Tune into hunger and satiety cues, which tell you how much food you really need.

3. At meals, eat until you’re satisfied, not stuffed.

If you’re saying, “I’m stuffed!” after your meals, you’re probably overeating and/or eating for the wrong reasons, which will make it very challenging to control your energy intake. Another keystone from Precision Nutrition Coaching: Eat until 80 percent full.

This helps ensure that you’re not eating more than you need by:

• Helping you connect with your physical hunger cues

• Decoupling eating from emotions

• Breaking the deprivation/binge pattern and mindset

• Regulating your appetite

Feeling full, anxious, lethargic, foggy-headed, heavy, or extremely thirsty are signs of overeating that warrant an 80-percent experiment. Next time you eat lunch, eat slowly, take a good break after each bite, and ask yourself, “Am I still truly, physically hungry?” If the answer is yes, take another bite, chew slowly, and repeat. If the answer is no, end the meal and start monitoring fullness/hunger cues until dinner.

4. Reduce stress.

When you experience psychological stress, cortisol shoots upward. Research has linked increased cortisol with weight gain, likely due to poorer food choices and physiological changes. It’s conceivable The Biggest Loser participants experience considerable psychological stress: Undergoing an intense weight-loss program on national TV; airing their traumas to the world; regaining the weight when everyone knew they’d appeared on the show;

feeling the shame of “failure”. Every day, take steps to reduce your stress level and recover from all the hard work you do — physical and otherwise.

Some ideas:

• Sit and read a book

• Go for a walk

• Play with your cat

• Get a massage

• Take a warm bath

• Meditate

• Do yoga

Of course, what you find rejuvenating might be unique to you. Just be honest with yourself: Some activities that have the reputation for being relaxing — say, watching TV or throwing back shots at the bar — may be more escapism than true stress reducers.

5. Put your environment to work.

Change is hard for most people, and it’s partly due to our hardwiring. Research shows that most of the decisions we make are automatic, based on patterns and brain shortcuts as opposed to rational thought. We react to what’s in front of us, and our actions are often impulsive and/or the result of motivations we’re not fully conscious of. That means our environment powerfully shapes our decisions — including food decisions — more than we realize. We eat whatever’s in front of us, finish all the food regardless of portion size, consume more when we’re multitasking… and more.

Tough to change your eating habits when those habits are based on thoughts you didn’t know you were having, huh? But you can use this hardwiring to your advantage by putting your environment to work to control your energy intake:

• Keep fresh fruits and vegetables within view

• Park far from the office so you have to walk

• Don’t keep junk food at home

• Get a dog that needs walking

If your familiar with strategies that it takes to lose fat, then these should sound familiar. It’s no secret that when you use a sustainable approach to fat loss and health, that the strategies to sustain fat loss tend to be the same common sense strategies that you can follow for a lifetime.

 

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Group Schedule Change

This is Fit-2-The-Core updated group schedule which will begin on Monday March 12th. We understand that some of you who attend these classes will be disappointed that they will not be offered as of right now. We do not make or take these decisions lightly. Every decision made is for the benefit of you the customer and you experience here at Fit-2-The-Core and the continued growth of Fit-2-The-Core as well.

We have tracked the attendance in the 6am,7am and 9am group classes over the last 3-month cycle and the attendance has averaged 3 people, with most of the time being 1 or 2 and sometimes none. So, in light the lack of interest for these time slots, we are discontinuing the 6am and 9am classes starting on Monday March 12th.  I understand that the 7am has very low attendance as well, as I’m sure you are aware, but the decision to keep the 7am is the most effective business strategy moving forward.

In order for it to make sense from a business prospective to run these group classes, attendance has to consistently be at 6 or more, if not then it is no longer contributing to the growth of the business and the group class experience. In saying that, if this change absolutely prohibits you from utilizing our services you have the option of upgrading to our semi-private program or emailing tina@fit2thecore.com if you absolutely cannot adjust to this schedule. We then can discuss whether Fit-2-The-Core is still a good fit for you. We do not want you to feel at all like you are being forced to do anything, based on this decision as you always have a choice and we want to make sure you understand that, but we do too, and we reserve the right to change the schedule due to demand or lack thereof.

In the next 3 months if the demand for these services are adequate we will reconsider adding these back to the schedule.

We strive to offer the best experience possible and with this adjustment we will be providing the best service possible to our Fit-2-The-Core community.

Schedule Change notes:

Copy of the new schedule which will begin on March 12th will be available in the gym.

No longer will there be a 6pm group strength class, there will only be a 5am and 7am offered in the morning.

We are changing the start time of Tuesday/Thursday Burn class to 5:15am from 5:30am.

The 9am Group Burn class has been moved to 8am.

The 5:30pm Burn Class will become an open gym class with priority going to semi-private coaching. Open gym is you come in and we give you your 4 exercises and you exercise on your own following the heart rate system. We of course will get you started and make needed corrections(note: this class has consistently been very low attendance with zero to 5 at best, not sure why this is, but maybe 5:30 is too early, so I will take requests for a 6pm Tues/Thursday class and if I get 6 or more people to commit I will add that, but the demand has to be there or I can’t justify adding it).

Please do not respond with request not to do this, this is a final decision in which a lot of thought and planing has been put into with me and my staff. Again, we will revisit these group classes in June and if the demand warrants it, we will add them back.

Also, all communications regarding this schedule will only be addressed to tina@fit2thecore.com, any other communication will not be addressed, so please respect our communication process and do not respond on skipio or from the email in which this was sent. Your questions or concerns will be appropriately addressed by emailing tina@fit2thecore.com.

Thank you for your understanding,

Tim Rudd

 

 

 

 

 

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