Sunday, August 30, 2009
My favorite coffee shop! And probably yours too!
420 Calories / 20 Whopping Grams of FAT / 49 Grams of Carbohydrates / 28 of which come straight from sugar!
Cardio = Almost 1 full hour on the elliptical! For one silly little muffin that won't even tide you over till lunch!
Add a Cafe Mocha (Just a Grande though!):
330 Calories / 15 Freakin' Grams of FAT / 43 Carbohydrates / 33 of Which come from SUGAR!
Cardio = 3 miles of running (pretty fast) - about 30-40 minutes - of RUNNING!
TOTAL = A WHOPPING 750 CALORIES / 35 GRAMS OF FAT! / 92 GRAMS OF CARBS!
CARDIO = 1 AND 1/2 HOURS OF CARDIO
Are you willing to spend an EXTRA hour and 1/2 for a Blueberry Muffin and a calorie packed coffee?
Grab an english muffin - 120 calories / 2.5 grams fat / 25 grams of carbohydrates and pair it with a fried egg (with Pam) 91 calories / 6.2 grams fat / 0 carbohydrates
Coffee from home - Add 1/2 Cup Light Creamer - 83 tiny little calories / 4.2 grams of fat / 11 grams carbohydrates
TOTAL = 294 CALORIES / 6.7 GRAMS OF FAT / 11 TINY LITTLE CARBOHYDRATES
CARDIO = 30-35 SHORT MINUTES OF CARDIO
......Choose wisely! Is it really worth it to spend an extra hour and a half and not even create a caloric deficit? Not for me!
Tuesday, August 25, 2009
You have succeeded in setting some incredible goals for yourself. The steps that you have taken during this self-assessment phase will be critical in helping you achieve your goals. You have all been very accountable to yourselves and because of that I feel confident that you are absolutely ready to achieve these goals and would like to reward you for your efforts and help you take this goal setting to the next level by achieving real results.
My gift to you for your hard work and diligence over the last 10 days is to provide you with everything that you will need to help you achieve your 30 day goal....
- Your Very Own Personal Trainer For a Full Month ($520.00 Value)
- A Fully Customized Meal Plan ($150.00 Value)
- A 1 Month Membership To Core Fitness Run Club ($40.00 Value)
- One-on-One Weekly Fitness Coaching Calls With Me For a Full Month ($200.00 Value)
- A 1 Month Membership To Core's Online Nutrition Software For Food Journaling,
- Meal Planning and Accountability - Priceless ;o).
That's over $900.00 worth of fitness and nutrition tools to help you achieve your very important 30 day goal! The trainer that you choose will help drive you to your goal full speed ahead! Our coaching sessions will help keep you focused and moving through the next Phase of this Coaching Series which is Behavior Modification. This one will take a lot of personal work and accountability, and if you are willing to do the personal work, your trainer and I will provide all the accountability you need!
Your training will start September 7th. I will be contacting each of you individually to talk about your availability for training. After I gather that information, I will set you up with your amazing trainer! I am so excited for you all! There is not one thing that you will be missing that you will need to help you achieve your 30 day goal.
Was it worth the effort? I hope you are all very excited! I am VERY proud of each of you and can't wait to talk to you to set up your training. I will contact you via e-mail or phone within the next 48hrs to set up all the details. CONGRATULATIONS!
Owner / Operator
Core Health and Fitness
Monday, August 24, 2009
Sunday, August 23, 2009
Sadie Catania, NASM CPT
Friday, August 21, 2009
FOUR PARTS TO STEP 3:
1. Set one emotional reason why you want to achieve each goal.
2. List the one main reason why you have not achieved each goal already.
3. Make a list of the number one obstacle you will have to overcome to achieve each goal.
4. List one major step that you will take to prepare to not allow the obstacles you listed stand in your way ever again.
Part 1 - Set One Emotional Reason Why You Want To Achieve Each Goal. (1 Point)
“The moment you get emotionally involved with your goal, it instantly and automatically begins to move into physical form.” – Bob Proctor, Goal Achiever Program
Having specific and measurable goals that you have set specific dates for will get you out of bed early in the morning for Fitness Boot Camp or to Total Body Training after a long stressful day at work. The secret to staying motivated all the time is to set emotionally charged goals – put them in writing - and stay totally focused on those goals day and night. You can never take your eyes off of the goal. Nothing can stand in your way – not even YOU! So GET EMOTIONAL! Dig deep. Why do you want to achieve this particular goal? What is it about this particular goal that will feel like a real achievement for you? Is this goal really what you want? Or, do you want to achieve this thing because you think it will bring you the thing you really want? Spend some time thinking on that one. You may need to revise your goals after a few of these questions, but that it completely OK. I want you to get real honest with yourself.
Part 2 - List the One Main Reason Why You Have Not Achieved Each Goal Already. (1 Point)
Blaming breeds resentment. The above step is where the real personal growth starts. There is no blaming allowed here. You must accept full responsibility for the actions that have either landed you where you are now, or have kept you from going where it is you say you want to go. What’s really going on? You are not allowed to use any “excuses”. Do not mention work hours or stress, children, family, money, friends, nature, lifestyle (ex. We eat out all the time at work.), a busy schedule on anything that will allow you to continue to use it as an “excuse” or “reason” to not achieve your goals. This is a tough one for some of us. I want you to really focus on something as you begin to sort through everything to come to the one main reason you have not achieved a certain goal – what is going through your mind as you are eliminating all of the things that I say you can’t use as an excuse? Become aware of all of the things that you have been telling yourself are the “reasons” why you have not achieved this important exciting goal or why you have let yourself get to where you are now. As you cut away at all of the reasons you have been giving yourself and everyone else – clarity will emerge. You will almost feel like a weight has been lifted when you finally realize that you have complete and total power over your life and achievements. Bottom line. You are in control. At any moment – you can begin moving rapidly toward your goals and nothing and no one can stop you because you will find a way to complete your daily actions almost 100% of the time. The power is in the very present moment. You have control at every moment. You have to stop checking out during those moments when you decide to eat an unhealthy meal or something that does not move you closer to you goals and the life that you deserve. Stop checking out when you are making the decision to not go train when you know deep down that you need and want to. Stop checking out. You have an opportunity to gain priceless insight in that moment right before you make a decision to do or not do something that will move you closer to your goal. Stop, just for a second and become aware. That’s it. Just become aware. Why are you getting ready to eat that or decide to “just skip today’s plan for training”? What comes up? Do the “reasons” or “excuses” you are hearing in your head involve the things and people I mentioned above? Is that what is really going on right at that moment? Or is it just what you are telling yourself to justify the action that you are about to take or not take? In that moment – get clear. Are you getting in your own way? Is there any way that you can make a better decision? Even if it is not the exact plan, is there another option that will move you closer to your goal instead of further away from it? The power is in the present moment. Get present and be honest.
Part 3: Make a List of The #1 OBSTACLE You Will Have to Overcome to Achieve Each Goal. (1 Point)
Hint: These obstacles probably have a lot to do with the things that trigger the moment before you choose to make an unwise decision to not train or eat unhealthy.
What makes you want to sabotage yourself? What is it that keeps coming up that makes you pull through the drive through or choose that item on the menu? What is it that continuously keeps you from your training regimen? These are obstacles that will need to be addressed and prepared for. They may involve other people or things like work. This is not the same as an “excuse” when reviewing it in this way. You are simply looking for the things that trigger you to “check out” and make the decisions that keep you from achieving your goals. Here you will address the number one thing that seems to come up the most often to make you eat unhealthy or not train on a planned training day.
Part 4: List One Major Step That You Will Take to Prepare to Not Allow the Obstacles You Listed Stand In Your Way Any Longer. (1 Point)
This is a very critical step to overcoming anything that has every gotten in your way in the past, whether it is you or something outside of your control. Life happens. Craziness is all around us. We do not have to allow it to impact us or our goals in a negative way. We simply must plan and prepare for the general things that come up most often. There will always be some level of chaos, scheduling mishaps, extenuating circumstances, simple mistakes (ex. I forgot my lunch in the fridge.), a child’s unexpected illness or injury etc…. It’s simply a part of the way the world works around us. These circumstances do not have to become insurmountable obstacles. The key to not letting it become an “excuse” for where you are or where you are not is to have a very solid plan.
You are almost to the finish line! The more time, energy and thought you put into this Phase of the Fitness Coaching Series – the more valuable your reward will be.
I will be sending each of the contestants a worksheet to complete and send back to me to make sure that you guys are completing each step thoroughly. You can copy and paste onto the worksheet from what you have already sent me. Just make sure that each block is filled out completely. Let me know if you have any questions. Best to e-mail me with questions at firstname.lastname@example.org
Good Luck! We are almost there! Reward is within reach!!
Owner / Operator
Core Health & Fitness
Wednesday, August 19, 2009
Core Health and Fitness Run Club starts this Saturday August 22nd at 10am. We will kick it off with an orientation at the club and then head over to Meyer for a trial run. We will go over all questions and details and still get in some cardio! Woo hoo! If you are interested in joining - contact email@example.com.
Can't wait to see you there! No better way to blast fat than to run it off training for a crazy race!
In health & fitness,
Monday, August 17, 2009
BREAK DOWN THE SHORT TERM GOALS INTO 3 DAILY ACTIONS
THAT YOU WILL NEED TO DO TO ACHIEVE THOSE GOALS. POST THAT
YOU HAVE COMPLETED THIS TASK ON FACE BOOK AND OUR BLOG AND
SEND IT TO SADIE@COREHOUSTON.COM IN A WORD DOCUMENT.
(ADD ON TO YOUR PREVIOUS WORD DOCUMENT)
Example: I will lose 8lbs in 30 days (2lbs a week is more than reasonable!).
Tip: - Because there are 3500 calories in 1 lb of fat - I will need to create a caloric deficit of
7000 calories a week (3500 calories for each lb I want to lose per week).
This means that I need to create a caloric deficit of 1000 calories a day in order to lose
2lbs per week.
30 Day Goal and Daily Action Plan: (Each term goal and daily actions should follow)
My BMR is 2200 calories a day. (See office for your BMR measurements!)
**In order to create a caloric deficit of 1000 calories a day for 7 days a week - I will:
Daily Action #1: Eat 1200 calories on days that I do not work out. (1000 calorie deficit)
Daily Action #2: I will eat 1700 calories on days that I do work out, but will burn off 500
calories minimum during Total Body Training tonight. (1000 calorie deficit)
Daily Action #3: I will prepare my breakfast, lunch, dinner and snacks no less than the night
before my day begins. (PREPARATION IS EVERYTHING!!!)
American College of Sports Medicine has established guidelines for healthy weight loss. ACSM recommends 1-2 lbs a week of weight loss to be healthy and reasonable. Some people think that this is "too slow", but must realize that if you lose more - that beyond 1-2lbs it is a loss of muscle (slowing your metabolism), hydration (making you feel and look more bloated) and sometimes even bone density (I think the risk of that one explains itself).
It’s possible to lose more than two pounds per week, but if you do, most of the additional weight will usually be in the form of water and muscle. When you lose water weight, you will gain it back immediately as soon as you re-hydrate yourself. When you lose lean body mass, your metabolic rate slows down and your body goes into survival mode - which means - your body will begin to "store" away fat thinking that it may be in a situation of famine and it needs to reserve as much "energy" (fat) as possible in case you run out of food! Don't starve yourself! Eat 5 small meals each day and no less than 1200 calories on any given day-and you will lose weight rapidly. See Sadie, Stephanie. Tara or Jake for more information on what exactly you should be eating for your body type, fitness level, activity level and goals.
Don't forget to send EXACT DATES for your 3 goals along with 3 daily actions for EACH GOAL that will move you closer to your ultimate 30, 60, 90, 120 day or 1 yr goal!
POST ON OUR FACE BOOK, OUR BLOG and SEND TO SADIE@COREHOUSTON.COM in a WORD DOCUMENT!
Who will receive the training prize for all 10 steps and all 20 points!!! Point check on Thursday!!
Participants in Fitness Coaching Series - Phase 1 - GOAL SETTING:
- Cathy Holladay
- Paige Hopkins
- Jessica Clements
- Kerri Gonzales
- Allison Stroud
- Melanie Derks
- Tracie Steele
- Jennifer Holt (Non-member & CLOSE FRIEND!) ;o)
Can't wait to get your docs and see your posts!
Sunday, August 16, 2009
It's finally here! Core's very own Run Club. This club is going to serve as a building running program and is open to all levels, all ages and all race types. This Saturday we are having an orientation at Core Health & Fitness to discuss how the club will be organized, each individual's goals, measurements, and then we're going to do a run through of the course at Meyer Park. Each person will be given a training schedule and FAQ's page for their specific race or goal, then we will meet every Saturday morning at Meyer Park to discuss the "hot topic" of the week and do a group run.
Throughout the meetings, participants will be educated on zone training, nutrition, shoe buying, cross training, pre and post flexibility, injury prevention, pre and post race preparation and recuperation and so much more! Plus you will have the accountability and companionship of running with a group of people who are trying to achieve the same goals as you!
The cost of the program is a one-time entry fee of $50 and then $10 a week, with a month commitment afterwards. Being a member of run club you will get a Core Fitness Runners exclusive T-Shirt, discounts on running shoes and apparel from Fleet Feet, plus discounts at other places throughout the community. So grab your sneakers and meet us this Saturday at 10 am at Core Health & Fitness for our first orientation. If you can't make it this Saturday, our first group run will be next Saturday Aug. 30th at Meyer Park. You can contact Amy Willis at firstname.lastname@example.org or (713) 447-2715 for any questions. Hope to see you all there!
Thursday, August 13, 2009
Trying to achieve your goals without writing them down and looking at them each day is like trying to get to a small town 1000 miles away that you don’t know the name of and have never been to, without a map, navigation or directions. You can make some assumptions and stop and ask for help along the way, but unless you have a clear vision, specific directions and a source that you continue to use for guidance daily – you will either never get there, you will end up there by accident or you will get there one day a long time from your start….maybe. You will probably travel a long time, down a lot of roads, make a lot of seriously wrong turns and get very distracted and discouraged along the way. Does that sound like any way to reach a destination that you really want to get to and actually enjoy the journey along the way? Probably not. Zig Ziglar puts it perfectly by asking, “How could you possibly hit a target that you can’t even see?”
So Step 1 of Phase 1 is to SET 3 VERY SPECIFIC AND MEASURABLE GOALS – CHOOSE YOUR MOST IMPORTANT SHORT, MID AND LONG TERM GOAL.
In this step numbers are critical. In order to achieve true success you must have goal check points along the way. You can’t have a check point if you do not have a goal that you can measure in some way. I also want you to let your deepest desires surface here. Don’t worry – we will set realistic deadlines for them later – so dream big for the mid and long term goals! The smaller one will come more quickly and the bigger ones can not be reached without achieving the smaller ones as stepping stones – here’s why: Remember that - "The major reason for setting a goal is for what it makes of you to accomplish it. What it makes of you will always be the far greater value than what you get." – Jim Rohn
If you ultimately want to lose 100lbs or run a full marathon, first you must be able to lose 5lbs or walk 1 mile. “The journey of 1000 miles begins with a single step.” – Lao Tzu
Set Specific & Measurable Short Term and Long Term Goals
(Don’t worry about exact timelines yet. Just set realistic goals you can achieve in 30 days, 90 days and 1 Year.)
30 Day: Lose 10lbs
90 Day: Lose 15% Body Fat (You can choose a 6 month goal instead of 90 days if you’d like.)
1 Year: Run the Boston Marathon in 9:30 a mile or less.
1 Point = Email me all 3 goals very specific, very measureable goals
1 Point = Post all three specific, measurable goals on our Face Book and our Blog for accountability from our fitness community.
E-mail to email@example.com & don't forget to post it too!
- Cathy Holladay
- Becky Meason
- Tracie Steele
- Melanie Derks
- Jessica Clements
- Karee Gonzalez
- Paige Hopkins
I have 3 spots left. I will close the challenge Friday at midnight. So get in while I am still giving this crazy prize away!
For those of you who are ready to put the work in to really achieve your goals - I will be posting Step 1 of Phase 1 next. Re-read the rules and get me what I need asap! Also, don't forget to post on the FB page (ours) and our Blog for 1 extra point. Remember - you must get all 20 points to get your reward! You get 1 point for e-mailing me directly the completed step and then a second point for posting your completed task specifics on FB AND on the Blog. You must do both!
Those of you who have commited should get ready to achieve some serious results over the next few months based on the work you are getting ready to put in!
Here we go.......so exciting! :o)
Tuesday, August 11, 2009
Receive VERY Valuable Reward for Participating In New Fitness Coaching Series at Core Health & Fitness - On Line:
- You must complete each step 100% - save it in a word document and e-mail it to me as completed one step at a time. You will e-mail it to firstname.lastname@example.org. You will receive one point for thoroughly completing each step.
- You can receive an additional point for each step if you post your completed task on our Face Book Page. Sharing it with our Fitness Community will also provide you with added accountability and support.
- There are 20 total points possible. 10 points for completing each step and e-mailing it to me and 10 additional points for posting the completed step on our Face Book.
- Challenge ends August 24th. All of the above must be 100% complete by Midnight on August 24th 2009.
- You must be a member or a client of some kind at Core Health & Fitness - Grant Rd. Cypress, TX to participate.
Monday, August 10, 2009
- A customized jump start weight loss meal plan
- Full goal consultation.
- Fitness test each month.
- Body composition analysis each month!
- Workouts - 6 days a week!
- Core, Resistance, Cardio, Balance, Flexibility Training - Every day!
- On-line food journaling - and a trainer to check it for you weekly!
- An amazing certified personal trainer to motivate and push you all the way to your goals!
- Free fitness newsletter, access to your very own virtual personal trainer and dietitian via our blog!
If you want to change your shape into the body of your dreams - get started today! Lose weight, build beautiful lean muscle, burn tons of fat fast, improve your posture and cardio respiratory fitness! You will be 100% satisfied or your money back! What's there to lose? Call today to get started 281-257-5505 - www.CoreFitnessHouston.com (Check out the testimonials!)
Wednesday, August 5, 2009
Use this blog for questions on:
Nutrition - Post and Pre-Workout Nutrition, "How many grams of _____should I be eating a day?" "What's the best low-calorie alcohol beverage that I can have without blowing my week?" "Anyone have a recipe for _________ ?" Anything at all that you can think of - ASK!
Fitness - "How much cardio should I do on strength training days?" "How do I get by abs flat?" "How do I get rid of cellulite?" "How do I get my biceps popping?" "Do you think I am ready to compete?" ASK ANYTHING!
This will get our community hopping with great material that everyone looks forward to and can use! If you have a question, I can assure you - someone else has the same one! You will be doing everyone a favor by asking and asking and asking!
We will also post daily fitness and nutrition tips to keep your healthy lifestyle in the front of your mind! Let us know what you want to hear about, talk about, learn about, communicate about, need support on. Anything at all! We are 100% here for you and making ourselves available in every way that we can to serve you better and better all the time!
I look forward to hearing from every single client about their progress, challenges, questions, concerns, interests, likes and dislikes.
We absolutely love our clients and members and will do anything to help you achieve your goals and get and/or keep you and your family fit for life!
In health & fitness,
Core Health & Fitness