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New year, new you!

How to make 2010 the year you become a fitness success story

Posted: December 31, 2009 6:14 p.m.
Updated: January 1, 2010 4:55 a.m.

Rachel Cosgrove, owner of and trainer at Results Fitness Gym in Newhall, demonstrates a squat. Cosgrove recommends making a gym commitment of just two hours a week to get healthy and fit in 2010.

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It is a new year and time for a new you!

Quoting Jack Canfield, author of Chicken Soup for the Soul, "If what you were doing now was enough to get what you want, you'd already have it."

Let me ask you something - What was your weight/clothing size at the start of 2009? What weight/clothing size did you finish at in 2009?

If you do not have the body you want, the energy you want, the confidence you want and/or the health you want then you must do something different than what you are currently doing.

2010 is the year you do something completely different and get what you want when it comes to your health, your weight, your clothing size, your energy and your body. Are you always the "before" but never the "after?"

Let's overcome obstacle No. 1 ­- The excuse. The most common excuse I hear is, "I don't have enough time." Is that your excuse? Was it your excuse this past year? Let me let you in on a little secret ... you don't find time - You make time!

You have to decide that your health and your life is worth it and make the time. Plus it doesn't take as much time as you probably think.

One year ago in January 2009, Simon Mee, the owner of The Egg Plantation restaurant decided this was the year he was going to make a change to his health and fitness. Simon does not have much time on his hands between running a very successful, very busy business (Have you seen the line at The Egg Plantation on a Sunday morning?) and having three kids. He keeps himself busy.

His number one motivation was to have more energy to keep up with his three children as they grow up."

What had his excuse always been? "My time is limited."

He committed to a fitness program at Results Fitness in January of 2009 and has come to the gym consistently twice a week for a year.

He said, "I carve out two windows of an hour each time in my week to get my workout done."

Simon has lost 20 pounds of fat, feels more fit and strong and has reached his goal over the last year of having unstoppable energy to keep up with his family and run his business the best he can. In just two hours a week he has changed his life.

Just ask Simon, not having time is not an excuse. When I asked Simon, "What made this year different for you? Why was 2009 the year you started a fitness program and stuck to it?"

He answered that he really wanted to have more energy for his kids and that motivated him. Simon's advice, after consistently sticking to his fitness program for a year: "To those of you who are thinking about making excuses again this year and not getting your fitness program started. If I can do it, anyone can do it!"

So let's get into exactly how you will do it.

There are three areas to consider when it comes to creating change in your body and your health. Think of these three areas like a three-legged stool. You must have all three legs in place in order to have your stool balanced and see results to make long lasting changes.

If one leg is missing, the stool will be off kilter and your progress will be stalled. The three legs are:

1. Fueling your body

2. Effective exercise strategies

3. Mindset

If you are not where you want to be physically it is most likely because at least one of the above is lacking.

Fueling Your Body
Notice I said "fueling" your body. Not "starving" your body. Sure you can go on that same diet you went on last year at this time and lose a bunch of weight quickly. Strict diets work to lose weight temporarily. You can cut out a food group or only drink shakes or count your carbohydrate grams or drop your calories to 1,000 a day and yes you will lose weight quickly. But it will also be temporary.

If you have lost weight before using one of these methods you may think that it is the best way to lose weight again, but let me remind you of the quote from Jack Canfield and the fact that what you did ultimately did not work because you are back where you started.

Do you know what the definition of insanity is? To do the same thing over and over again and expect a different result. You can go ahead and do another crash diet and you will lose the weight, but next January don't come crying to me that your pants don't fit again.

Every time you do one of these strict, crash diets you also drop your metabolism making it harder and harder to keep the weight off.

Remember this year you are going to approach your fitness and health with a different approach. What you have done in the past did not work.

Start thinking differently about food. Think of food as fuel. And instead of depriving yourself to lose weight, think about fueling your body with foods that are high in nutrients by following a few basic rules:

1. Eat breakfast within 15 minutes of waking up followed by a meal every 3-4 hours.

2. Eat a mixture of high quality protein at every meal.

3. Eat a fruit or veggie at every meal/snack.

4. Eliminate all processed carbohydrates.

5. Use healthy fats and oils freely.

6. Eliminate caloric beverages and drink half your body weight in ounces of water every day.

7. Eat whole foods instead of bars or shakes whenever possible, except immediately post workout.

8. Supplement with a multivitamin and Omega 3 Fish Oil Daily.

9. Always drink a shake post workout to refuel your body.

10. Keep a journal and stick to these rules 90 percent of the time. Plan to splurge 10 percent of the time.

Effective Exercise Strategies
In what Men's Health Magazine has called, "A Muscle Laboratory" and also naming it one of the top 10 gyms in the United States, Results Fitness uses a completely different approach to achieve results with their clients. One of their fitness coaches, Mike Wunsch describes their programs as, "the most effective fitness program to achieve results in the least amount of time."

What's so different about what they do and what you can learn from it?

1. None of the members do any steady state cardio or aerobics.

2. The majority of the members work out 2-4 times a week for under an hour at a time with a mixture of metabolic strength routines and Interval Circuit-style Workouts.

3. All of the members get amazing results that are long lasting.

The strength training routines they use are full body and use only compound exercises. As Alwyn Cosgrove, one of the owners of Results Fitness states, "You don't go to the gym to sit on your butt."

When you walk in the gym one of the different things you'll notice is that there is not a single machine that you sit your butt on.

Everything is standing or kneeling, using your body weight and your core to get what they call the most "Bang for Your Buck Exercises" burning the most calories, boosting the metabolism and getting the most you possibly can out of the workout. They very rarely isolate a muscle group because their clients are not the type to want huge biceps, but instead want to be fit, healthy, have energy and be able to function better in life.

Along with a full body strength training routine, the clients of Results Fitness do 1-2 Interval Circuit-style routines. These workouts are basically in place of doing any cardio. These are set up in stations, getting your heart rate up and boosting your metabolism.

Remember the goal in 2010 - to do something different to get a different result. In order to get your body to change, you have to put a demand on it that it is not used to.

Last but certainly not least, you must change your mindset. This is crucial to your long term success with weight loss and changing your body.

1. The first shift in your thinking needs to be "more is not better when it comes to exercise and less is not better when it comes to food."

Working out too much will break you down; you get the results from recovering from your workouts not from the actual workouts. Do less more effectively. Eating less will slow your metabolism down creating a situation where you will never be able to maintain long term. Shift your thinking. More is not better when it comes to exercise and less is not better when it comes to your diet.

2. Have support around you. Half the battle with your mindset has to do with who you surround yourself with. Joining a gym or a place where you have support can make keeping a positive mindset much easier.

3. Eliminate all-or-nothing thinking. This is something that is very common - "on" a diet or "off" a diet and especially this time of year. Everyone will go "On" a diet. Instead, think of this as your lifestyle and how you will eat and exercise for life. If it is too strict or if you cannot enjoy a splurge occasionally it will never last for the long term.

Think about your three legs on your stool. Are you in balance? Which one are you struggling with or which one has been a challenge for you in the past?

Or think about what your excuse has been this past year? Is it that you don't have enough time? Simon is an extremely busy person with a demanding schedule and a number of excuses he could use.

Simon made it a priority and in as little as 2 hours a week changed his life in 2009. You can too. Make 2010 your year. Make 2010 the year you approach your fitness and nutrition differently, getting you a different result - the result you want!

Results Fitness offers a 21-day trial membership for only $49; join and get unlimited access to their group coaching sessions and facility. New You in the New Year Seminar, 6:30 p.m., Thursday, Jan. 28. RSVP at (661) 799-7900 or stop by 24420 Walnut Street, Newhall, CA 91321. .


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