How Alcohol affects your fat loss efforts

January 30, 2015

Ahhhhh alcohol. Who doesn’t enjoy a glass of wine or an ice cold beer after a long stressful day? But how does that affect your quest for a hotter body? First we’d like to say that we are all for your glass or two of wine or beer on occasion and in no way shape or form saying you absolutely must abstain from alcohol. Most of our clients fall into the general fitness and fat loss category so that is who this post is intended for.

There is no denying that moderate drinking has been associated with various health benefits, or perhaps those moderate drinkers to other things in moderation too, like exercise or other stress relief mechanisms. If you are really after a tighter physique and better health, then it is more than OK to have your drink(s) (we are talking preferably one glass or two glasses max) as long as you replace them for something else in your diet. This doesn’t mean “WOOOHOOO, I barely ate all day so I get to have 1200 cals of booze, PARTAAAYY!!”. That is just stupid. We prefer to watch your carbohydrate intake as well so in addition to calories. Therefore, if you are watching your macro-nutrient intake, then watch for how many carbs are in your adult beverage of choice and sub in those carb macro’s.

Before we continue you must know that you should hold yourself accountable for the decision you are about to make and how that affects your fat loss efforts. There are a few points to remember.

  1. Your adult beverage has calories, and some more than others. So you have to be accountable for those calories you consume as stated above.
  2. Since alcohol is technically a toxin, your body treats it as such metabolizes that first.  For example, when you go to workout the next day your body will look to use the calories from the alcohol first for energy before it looks to metabolize the carbohydrates or fat. More of a case not to binge huh???
  3. This should seem obvious but its clearly not. Alcohol totally reduces your inhibitions which leads to poor food choices as well as more food consumed. Anyone who has rummaged through the fridge and heated up a package of hot dogs in the microwave can relate.
  4. How much you plan on drinking can and will affect your workouts. If you drink like a responsible adult and not like your a cast member in the Hangover, than you should be fine. However, if you are getting bent every weekend this can lead to missed workouts or working out with less intensity.

If you do make the decision (because its ultimately yours) to have insert drink of choice here______, then please be mindful of how much you consume. A quick note on harder alcohol and wine. Notice that you get much more calories per ounce with wine and alcohol so choose wisely.  Below is a short list of common drinks and the “damage” done.

  • Beer – 12oz/146 cals/11g carbs
  • Light Beer – 12oz/110cals/6.6g carbs
  • Red Wine – 5oz/110cals/5.3 carbs
  • White wine – 5oz/111cals/3g carbs
  • Vodka – 1oz/69cals/0 carbs
  • Whiskey 1oz/ 70cals/0carbs

Source: My Fitness Pal

CHEERS!


How can I tell if my routine is getting me results?

January 25, 2015

How can you tell if your routine is working and you are getting results?

Aside from the obvious of clothes fitting better, you looking better, and the scale moving in the direction you want it to. There are many opportunities to see success with your fitness level and routine. Here are just a few subjective measures for starters:

1.) You are completing your entire routine in less time

2.) You are doing more sets in your given routine, i.e. You perform 3 sets instead of 2.

3.) You are using heavier weights than previously.

4.) Your energy level is higher.

5.) You don’t feel as tired when you go through Your workouts.

These are just a few ways to tell if you are progressing and if your workouts are working. Look for small successes everywhere to keep your motivation high. Small success is still success and better than no success at all.


TAOW = Know the Tools in Your Tool Box

May 31, 2012

A few weeks ago I read a blog post by Mike Boyle entitled “Is your Box Too Small”. The article discussed  expanding your “fitness tool kit,” and developing your knowledge base to avoid becoming one- dimensional. For example, if your only tool is a hammer, then everything looks like a nail. To add a dynamic element, it is extremely beneficial and challenging to develop a new tool for both you and your clients in your workouts. Sadly, through my observation, I believe that most trainers do not invest in new tools and seem to only want to use that hammer.  At the end of the day our goal is to get our clients’ results; why not learn the most we can and apply it so our clients achieve their goals more effectively?

When I do see personal trainers take initiative and utilize different tools, I often see them misused (TRX Suspension, Rip Trainers and Kettlebells, just to name a few). Trainers should strive to use new tools and learn and integrate new techniques into their clients’ workouts, but they should have a professional level of expertise or a certification. Attend a TRX course and you will see the many progressions and regressions from it. These courses are eye opening and really explain not just how the tool is used but why it is used in certain ways.  Furthermore, TRX produces wonderful educational material which is free of charge on their website and blogs if you are unable to attend the course. Listed below is a link to a video that I have watched several  times which addresses the common mistakes many trainers make when using the TRX.

Additionally, there is even more information available regarding Kettlebells and their proper use. If you cannot get a Kettlebell certification, please watch the video demonstrations like it is game film. As a trainer, you should watch these videos over and over until you feel confident that you understand the moves and proper form completely. You must be meticulous, especially when it comes to Kettlebells. Currently, I am working with a client who has restarted personal training after a severe back injury he sustained using Ketttlebells incorrectly with another trainer who did not stress proper Kettlebell form.  His particular injury occurred over a year ago and he still has a substantial amount of physical therapy to even return to his prior level. Not knowing how to use your new tools is not only dangerous to your clients, but to your business as well. Case in point my client; I train him while my wife, Sarah, now trains his wife. His previous trainer who caused his injury has subsequently lost two clients because he inaccurately thought he could just pick up a Kettlebell and integrate it into workouts without being completely informed. Once you absorb all the information about the tools in your toolbox, you can produce phenomenal results for your clients and your business. As trainers, we owe it to our clients to give them the best service possible.

My most recent purchase was Josh Henkin’s Ultimate Sandbag™.  Thus far I have watched the free introductory DVD twice and almost every video he has put on YouTube and I downloaded the sandbag training book on my e-reader while waiting for it to arrive in the mail (just ask my wife how tired she is of hearing Josh’s voice). I now feel confident in teaching the techniques and principles that the sandbag is built on. I believe that this product is benefical and the information is useful.

I also encourage you to think creatively yet practically about the tools you can use. For my current in- home business model, a sandbag may not be the most convenient thing to work with, but it works for me. Hauling a sandbag around is totally worth it when I take it out and see the excited look on my clients’ faces. It becomes a challenge for them and they want to master it. Once they have it is another goal they have overcome and I, as a result, become a better trainer.

As you continue to hone your craft, be sure to apply these takeaways to your training:

  1. Use tools that apply to your philosophies of training. If you have not used the tool in recent months, remove it from your training repertoire. Chances are the tool is not in line with your philosophy and you will not use it. Personally, I like to train  with the TRX products, Kettlebells, Ropes, Dumbbells, Barbells, Body Weight, Val Slides and Bands, to name a few favorites. Learn as much as you can about the tools you feel most passionate about.
  2. Learn from others who are the best in the industry and specific fields. People like Todd Durkin, Mike Boyle, Robert Dos Remedios, Alwyn & Rachel Cosgrove and Juan Carlos Santana; the list goes on and on (almost any presenter on the Perform Better circuit). These giants of the industry change the way we think and push us to become better. Almost all of them have free content on the internet for us to learn from. Buy their DVD’s, watch their YouTube clips and pay attention, you might learn a few new techniques. 
  3. Become so good at using your tools that you can teach others how to properly use them. This one seems so simple but it actually is not. If you are not doing the above two points then you are behind the eight ball. Know the basics and build from that. Using your equipment properly will get your clients better results, keep them injury free and, most importantly, keep them coming back.

In Health,

Dave Quevedo


TAOW = Client Success has a lot to do with Behavior Modification

May 16, 2012

Success

Client success is never a guarantee in the field of health and fitness. As trainers, we can have multiple certifications and degrees and still that will not guarantee that our clients will achieve their goals. Some clients get phenomenal results, some get measurable results, and, unfortunately, some achieve no results at all. Why is this? We give all of our clients the best advice, tell them what to eat, how to workout, give them access to the best resources (articles, blogs, websites, recipes, etc…) and still some have not come a step closer to their goal. It is only natural to think that clearly there is something wrong with those who do not see any results. We are exceedingly skilled and driven in our profession and are programs produce great results; it cannot be that we, as trainers, are the weak link. It cannot possibly be our programs, can it? News Flash! Our clients’ troubles adhering to our programs and advice are as much our responsibility as it is theirs. We can take credit for their failures too; it is OK. As frustrating as that can be, no trainer has a 100% success rate, not even the biggest names in the business. Knowledge of fitness and nutrition is incredibly important when it comes to client success. But perhaps there is a missing component to fitness and nutrition that is more important. That component is our clients’ compliance to habitual changes.

I decided to look at all of the life style changes I ask my clients to go through.  I realized that what I ask of them is substantial. Workout more, eat right and more frequently, eat breakfast, start taking vitamins, workout even more… The demands are endless. What I do not realize is that they have already made a change in an attempt to improve their lifestyle habits; they have called me already (Duh!!). The goal here is to make attaining their goal as easy as possible. Putting too much on their plate to soon is a sure fire way to failure especially when life gets in the way. Many of our clients have daily stresses they must live with (job, kids, practice, school…). Now, I ask them to add ten more things to worry about, when I should be asking for just one at a time. If big successes do indeed come with small habitual changes then, I as their trainer/leader/guide through the world of health and fitness, must understand I cannot bombard them with all these changes at first.  In fitness terms, no one knows how to Snatch his or her first day in the gym, right? The tortoise wins the race in every story, so methods must be progressive and small victories must be won over time.

I also started to look at my conversations with clients.  The more I would tell them they needed to change the more resistant they became, choosing to justify the very behavior they needed to stop doing. A typical conversation would go like this:

Me: “You want to drop a few pounds for Vegas in a month, then stop drinking.”

Client: ” Yea but, I have to be social when I take my clients out for lunches and dinners, I have to have a drink”

Me; ” Those three glasses of wine are just empty calories. You need to stop altogether if you want to be bikini ready in a month.

Client: If I’m not having a drink, people are going to think I’m lame and dinners and lunches just won’t be as fun. I’m in sales, and it is always easier to win people over if they’re buzzed”

You see what I mean? How many of you have gone through this? It is only natural to resist doing something when you are told that you must absolutely do it. Resistance to change is the biggest culprit personal trainers and, subsequently, their clients face. Changing a clients’ behavior must be the first item on the menu if you want to have success. So, how in the world do we do that?

First, you should start small by adding tiny habitual changes that your clients can easily achieve. Sure, they may look at you like you have three heads when you give them something that seems soooo easy. But trust me here; the goal is to gain the momentum of small victories that eventually lead to huge ones.  If we must take the physiological wins at first over the physical, so be it.

To develop these victories, the client must be an integral part of the process. Telling the clients what they must do to change can produce resistance to the very thing that they need to do. Asking for your clients’ input on this change process can produce phenomenal results. The one Game Changing question to ask here is, “How Confident do you feel that you can accomplish this habit?” On a scale of 1 to 10, you look for a response of a 9 or 10. IF you get a 5 or 6, let’s scale back your request a bit until you get a 9 or 10. What you ask for should be Small, Specific, and Measurable. For example, adding two servings of vegetables to your daily food intake over the next two weeks. If the client is not confident that they can do that, then scale it back to something that they can accomplish. Small: (1-2 servings of vegetables); Specific: (adding vegetables to your daily diet everyday over a 2 week period); Measurable: (clients can report back to you their results).

Therefore, the take away from this should be as follows:

  • Clients’ successes and compliances to your program is not just about exercise. It is also about behaviors.
  • Changes occur through building positive habits.
  • Do not overload your clients with excessive changes to their lifestyle when they first hire you. People, by nature, are resistant to change. Just hiring you is a change in and of itself!
  • Changes to improve habits should be accomplished fairly confidently.
  • For clients to become successful, their goals must be SMALL, SPECIFIC, and MEASURABLE

 

I hope this article will help you on your path to facilitate your clients’ achieve their goals and, in return, achieve yours. Feel free to leave your comments. I would love to hear your feedback.

Good luck on your journey!

DQ


The Bigger the Dream…

February 1, 2012

As Super Bowl week continues, I am reminded of a quote by Kevin Plank, CEO of Under Armour who said “the bigger the dream; the more important the team.” To succeed in life, sports, and in business you are going to need a tremendous support system, and at times one’s support system can be overlooked. To do my job and bring the And Then Some effort, my wife and business partner, Sarah as my support. As the face of the business I often get the praise and acclaim but if not for Sarah assisting me with clients, details and the day to day operations, we would not be as successful.

For both Super Bowl teams I look toward the offensive line as the true hero’s of the game. Neither Eli Manning nor Tom Brady would have been able to put up 5,000 yards this season if it weren’t for their “O-Line”. Reporters don’t clamor for a chance to interview a Kareem McKenzie or a David Deihl, but these men are vital components who mind the details that allow Eli to do his job to the best of his ability. Not only do you have to have the right people on your team, you have to have them in the right roles. By discovering each team members individuals strengths and weakness, and placing them in their proper roles, you can draw the best performances from your organization as a whole. As the saying goes “Get the right people on the bus, and then get those people in the right seats”. One thing is for sure, the Giants and the Patriots have the right people in those seats are their buses are headed for Lucas Oil Stadium on Sunday night.


Lessons From the Trenches – Part 1

January 23, 2012

Listen Up Trainers and Coaches because this one is for you. I was inspired to write this blog post today by a recent encounter/experience I had.  The experience wasn’t the best one, but I am writing this to provide a positive approach. A few months ago I came in contact with a trainer who boasted about which celebrities he trained and what celebrity trainer mentored him and yada yada yada (fyi no one can confirm any of these clients or the mentor)… This trainer has the credentials, the certifications, the degrees, and certainly had tons of clients (mainly because of the claims of who his celeb clients were). The one thing that seemed to be missing was the results promised to clients.

It’s no secret as you might be able to tell by my Facebook and Twitter posts that Eli Manning is a client of mine, and superstar trainer Todd Durkin is my friend/mentor.  That’s well and good, but no clients would train with us unless we got them results. Telling people who you might train, or who you may have trained under will not get your clients success, nor will it get you success. People hire you to get tailored programs for their success, not some generic” program of the day” that you put clients through that day because you’re either too lazy or ego so inflated to deliver a worthy product.  Lets us not forget, we are in a results driven business. At the end of the day it may be cool who you train and who your mentor is, but none of that matters if you aren’t getting your clients the results they are paying for. If you want to provide your clients with the best experience possible here are some tips to help you out. Some of these tips are so easy to do it might surprise you.

  1. Mind your body language: Standing there with your arms folded is no way to make it seem like you’re interested in your client. Neither is having a seat on a stability ball  because you’re want a seat. There is nothing wrong with getting down on the ground and engaging with your client, while they are doing a floor based exercise. But looking like you’d want to be anywhere else in the world won’t get you clients nor does it keep them. Mind your body language.  EVERYTHING SPEAKS!
  2. Keep your eyes on the prize! Stay focused on your client, not on the TV, or who ever walks by. This one is self explanatory but I’ll go ahead and give you further insight.  I visualize that there is a 3 foot belt/strap attached between myself and the client. I very seldom stray away unless it’s to get another piece of equipment. Having that “connection” to your clients is a great way to stay engaged in your session, and will make the client feel as if you’re actually paying attention to them.
  3. Give your clients what they need encased in what they want. Find out what your clients’ likes and dislikes are and tailor your programming as such. That doesn’t mean throw out the lunges, push ups and pull ups. Of course to get certain results your clients are going to do exercises they particularly don’t like. For example, your client may want a six pack and want to do crunches on an ab machine until they’re blue in the face, but you may know that planks are a better suited exercise for a preexisting back condition. As their coach/trainer your job is to find an alternate method to give them the best results.

Hopefully this post can help some trainers along their journey and perhaps help clients choose the right trainer. In this case its not who you know but what you know and how you apply it that matters the most. Be sure to check back shortly for part 2 of Lessons From the Trenches.


One Game-Changing move you’re not doing!

December 9, 2011

New Years is around the corner and with the new year, come the resolutions. Chances to grow, learn, change, and enhance ourselves in some way. Here is the chance we need to make everything better. We come up with our resolution, set our goals and BAM, 3 weeks later, life has gotten in the way and the resolution is on the back burner until next New Years. Has this ever happened to you?

If it has, then you’re not alone.  We have all the right intentions. We vow to get serious about this year’s resolution, but somehow they don’t happen. Something is missing. ACCOUNTABILITY! We don’t have anything or anyone to hold us accountable for our actions or lack of action. I believe lack of accountability is the major reason why we don’t hit our goals or follow through with our resolutions. We owe it to no one more than to ourselves.

Making yourself accountable will go a long way to ensure your success, but how do you make yourself accountable? By creating a vision for your success, by writing out a DECREE! A solid vision of your path written in retrospect will be monumental in your success. Writing out your decree isn’t rocket science, in fact, it’s simple.  But you have to be able to spend some time going deep and really get introspective. This process will create great CLARITY and VISION, something we may have struggled with in our previous attempts at our resolutions.

To come up with your decree, first lets take a look at what you’re trying to accomplish. For all intensive purposes, because this is a fitness blog, let’s say you want to get in better shape. Lose 10 pounds, drop a dress size, bench press more, run faster, whatever your goal. Now, I want you to give yourself a LOGICAL deadline, 5 months for example. Fast forward to that date 5 months from now and envision what it will look and feel like as if you’ve accomplished your goal. You’re now seeing the change, and the success.  I’ll give you your starting sentence: I am so proud and happy that I ______. Remember, you’re writing as if it’s 5 months from now. Here’s an example, and by all means use the same template:

“I am so proud and happy that I am living more stress free. I am exercising an average of 4 to 5 days a week, I am down 20 pounds and have tons of energy. My food choices are smarter and I have given up having dessert every night. I no longer feel sluggish and my mood is much more joyous.

My quality of life has improved as a result of this new-found  energy and enthusiasm. I start every morning with 5 to 10 minutes of meditation and/or writing, and the clarity it gives me makes my confidence grow as the days pass. My workouts are no longer dreadful and I enjoy working out. This feels wonderful! I now feel as if I can conquer any challenge that life puts in front of me. I am stronger, more aware, and excited about my success.”

Writing a decree has helped many of our clients gain clarity and achieve success with their fitness goals. They are more focused and our workouts seem more streamlined now that they have a solid vision of what they are training for. Remember, decree writing can be used for more than just fitness. I have used it my my business and it has paid off with more clients that I enjoy working with. Share your decree with the ones closest to you, and lean on them for the most support. Now that you put out positive pressure into the world by telling your friends and family, there is more accountability for you to succeed. Once your decree is out there, you can’t take it back. Start thinking about what you want to put into your decree before the hustle and bustle of the holidays catches up with you. Think about it, then put pen to paper and make that decree visible wherever you go. Now is the time for your success. Let’s build upon the past failures, or learning experiences and act upon your commitment to yourself. Commitment + Accountability = SUCCESS

Peace and Health!