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!


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 TAOW (Take Away of the Week) of Why

April 23, 2012

Earlier this month I started to read the book Start With Why: How Great Leaders Inspire Everyone to Take Action by Simon Sinek, and it left me with some great takeaways. The huge takeaway is obviously “the “WHY”  we do things we do. Being a Fitness Professional, I took a look at this from a fitness standpoint. Why did I become a personal trainer, why do I choose the methods I use, why did I start my own personal training business? Asking yourself why in the world you do something is a great way to get solid answers. Seriously, when was the last time you got asked so many why questions? In asking myself why I felt as if I was baby sitting a 5 year old who was inadvertently getting on my last nerve with the response “why” to all of my responses. Try asking yourself “why”, it’s very introspective and a phenomenal way to produce answers that bring upon clarity.

As I sat there and continued to read about WHY and how every great leader or organization starts with WHY, I thought about why I do  what I do, how I do it, and what I actually do that sets me and my business apart from every trainer and their business in town. I encourage whoever is reading this to ask themselves the same questions.  My hope is for you to gain more clarity and produce the best product and self you can. The following paragraph is the result of my Why, How, and What questions that turned out to be my personal mission statement and helps guide me everyday.

“My goal is to improve the lives of others and be the leader I must be to bring out the best in everyone around me. My mission if to create a life based on honestly, loyalty, hard work,  and dedication to my craft.  I will use my knowledge, and skill to create a life and business that speak of WORLD CLASS so others may be inspired to do the same. My goal/mission is to leave a legacy that myself and my family/friends will be proud of”

If you wish to do the same I suggest with starting with your Why, (why you do what you do), then your How (how you produce your best self) and finally the What (what you essentially do). This exercise takes all of Thirty minutes and can payoff serious dividends in your life and your business. Let me know how it goes, and Good Luck!


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.