Quick Weight Loss

December 19, 2012 By Leave a Comment

90% of people who begin an exercise program want to lose weight. 50% of people drop out of an exercise program after the first 6 months. Why? There is so much information about weight loss it is hard to determine what is legit. I have been fortunate to learn the right away about nutrition and exercise, with an master’s degree in exercise science, and fitness coach for nine years. It took me some time to filter out the get-rich schemes and gimmicks.  Here are some tips to determine if a weight loss program is ”full of it”:

  • QUICK results with minimal time. ex: 20 pounds in a week, 10 minute workout, etc.
  • You do not have to count calories
  • Supplement line promoting weight loss
  • It’s suppose to be EASY.

It’s upsetting to see how so many people want to lose weight, but do not want to WORK for it. “It’s just suppose to happen”.

I’m going to sell you this:

If you want to lose bodyfat, then you are going to have to:

Work your a** off in the gym 5- 6 days a week, sometimes working out twice in one day, with a combination of weight training and cardio exercises that pushes you out of your comfort zone. You will have to totally clean up your nutritional habits, keeping track of your calories daily. And by the way, it will probably take you at LEAST three months to lose 20-30lbs.

WHOA……..I hope I did not scare you. That is the truth and reality. The further one goes away from these facts, the further one drifts into a fairytale.

My primary role as a fitness coach is to motivate and inspire people to achieve their fitness goals. Clients in the Fight To Be Fit Weight Loss Challenge are very successful in surpassing their weight loss goals because they are under a proven system that works. Each client is kept accountable on ALL aspects of fitness/nutrition. These areas include caloric intake, cardiovascular exercise, mental attititude…yes, MENTAL attitude, and resistance training. Don’t be suprised if you get a text from your trainer at 6:00 am asking if you ate breakfast. This is an example of the accountability we offer to encourage success.

What are you waiting for? If this article scared you, then good. You are probably full of excuses and will only waste my time. Those that are serious about changing their bodies and are willing to give 110% commitment, I want you!

Next Fight To Be Fit Weight Loss Challenge begins January 7th, 2013!

To learn more about the Fight To Be Fit Weight Loss Challenge, complete our contact/interest form below:

http://thetoneupclub.com/contact/

Gym address:

1850-B General George Patton Drive

Franklin,TN 37067

 

 

 

 

 

 

 

 

Filed Under: Men Fitness, Uncategorized Tagged With: , , ,

Backstory: The Tone Up Club

August 9, 2012 By 3 Comments

The Tone Up Club started as a dream for Tony Lewis.  He began his fitness experience
by working out with his dad at 14 years of age. His dad, a Chicago Police
Officer, would bring him to the gym at the police station to workout. Tony’s dad shared a lesson with him about fitness; workouts are not just about “going through the motions”.  Fitness is about goal achievement, discipline, and self-confidence.  Tony realized these habits would transform in other areas of his life.

Tony was cut from high school basketball tryouts during his freshman and sophomore year.  He made it until the final cut both years.  The head coach had a brief talk with Tony after the final tryouts his sophomore year. He was told he needed to gain muscle and strength to have any chance of making the team, weighing only 135lbs his sophomore year.

Tony worked out hard over the next year, gaining 15 pounds of muscle.  He finally accomplished his goal of making the varsity basketball team his junior season. Tony finally understood the three principles of fitness; one needs discipline to pursue a goal, and goal achievement brings self-confidence to persevere throughout the journey.  Tony realized how much of an impact fitness made on his life and wanted to make the same difference in other people.

Tony followed his dreams and graduated from college with an undergraduate degree in Business Administration and a Master’s Degree in Exercise Science from Tennessee State University.  Upon graduation, Tony started his career in the fitness training industry.

Tony faced unexpected challenges during the first two years of his career.  He began working with a new client in the summer of 2004.  His client had a clear medical history and was also in good physical condition.  They began their first exercise session using a rowing machine.  His client suddenly became dizzy, collapsing to the floor .  The ambulance came, sending his client to the emergency room.  It was determined his client suffered from a brain aneursym.  Tony found out his client passed away a week later.  He was devastated upon hearing the news.  During this time, Tony re-evaluated his career path, not knowing if he wanted to continue his career in fitness. Tony’s employer encouraged him to see a psychiatrist to help him overcome this painful experience.  Tony believed his gift was to help others reach their fitness potential.  He eventually regained passion for his career.

Unfortunately, another tragedy occurred in the summer of 2006.  Tony received a call that his fiancé, Krystal, was hit in a serious car accident.  The doctors told the family she suffered a traumatic brain injury.  She was paralyzed on the left side of her body.  The doctors said there was a chance she may never walk again. She started her occupational therapy sessions in a wheelchair and improved enough to attend physical therapy.  One day, Krystal called Tony with exciting news.  She walked the entire hallway without using a cane.  Her goals were to regain enough strength in her body to walk again, along with completing her final year of dental school.

Tony worked with Krystal to regain her balance, coordination, and strength. Several months later, she gained the strength to walk without a cane.  Without missing a beat, Krystal graduated from dental school her senior year.  This life-changing experience gave Tony a new compassion for others by appreciating the simple gifts from God…the ability to walk, smile, and laugh.  Tony and Krystal were married in the summer of 2008.  In 2009, Tony started his own fitness training company, The Tone Up Club.

Tony’s vision for the Tone Up Club is to give clients hope and courage to reach their
fitness goals.  The near death experience of his wife, along with her fight to
overcome her disability gives him the excitement to celebrate the smallest
victories with his clients.  Sometimes encouragement is all people need.

 

 

Filed Under: Family Fitness, Marriage Fitness Tagged With: , ,

Seniors Fitness and Type II Diabetes

March 2, 2012 By Leave a Comment

There are many benefits to strength training regularly, particularly as you grow older. It can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions as we age.  One main factor includes improving diabetes (improving glucose control).  Adults with type II diabetes have to test their average blood sugar level over the course of two to three months. This is achieved by checking their A1C Levels, the amount of stored sugar in the blood over prolonged periods of time.

 A1C Test

The American Association of Clinical Endocrinologists (AACE) recommends that people with type 2 diabetes reach an A1C goal of 6.5% or less. Every 1% increase over 6% increases the patient’s risk of diabetes related complications such as nerve and kidney damage, along with heart attack and stroke.

Senior Fitness and Blood Sugar Control

As we age, our metabolism decreases 2 to 5% per decade after the age of 40. It is paramount to combat “father time” by adding resistance training to our exercise program. Resistance applied to our skeletal muscles increases our muscle cells’ ability to store sugar, rather than storing excess sugar in the bloodstream. This helps manage blood sugar and Type II diabetes. Has your Mom or Dad taken time off from working out? If so, it is never too late for them to start a resistance training program. Seniors can see an increased level of flexibility, strength and coordination to improve their quality of life.

It’s never too late!

Picture:

Carolyn Davis                                                                                                               

 

Filed Under: Senior Fitness Tagged With: ,

“Lower Crossed” Syndrome

January 27, 2012 By Leave a Comment

The human body consists of over 600 muscles! It would be nice to assume that all of our muscles were equally strong and balanced. Growing up, our bodies were naturally balanced. Our bodies were like “Gumbi.” We were running, jumping and skipping all day. Things change as we get older.  Unless you are a professional athlete, your work day consists of prolonged sitting, sitting, and more sitting! We lack of movement variety, especially from prolonged computer use. It’s the postural stress that results in The “Lower Crossed Syndrome”. This occupational related, postural distortion syndrome was first noted in the 1940’s by Dr. Vladimair Janda.

The Lower Crossed Syndrome, “LCS” leads to muscular imbalances:  “a set of weak muscles combined with overactive or tight muscles that create a predictable movement pattern in the lower back that can lead to injury”. When our muscles are in a constant contracted shortened state, it causes a reflex inhibition (nervous system shutdown) of the muscles on the opposite side of the body. Consider “LCS” as a domino effect of tightness and weakness in the lower body. This relationship is seen between the hips, glutes, and abdominals. Sitting at a desk for 8 hours a day, or driving long hours, causes postural stress. Hips are stuck in an anteriorly rotated position, tightening the lower back and hips.

The tightness of the hip muscles leads to weak glutes, weak abdominals, or both! Tight hips causes the brain to shut the off the glute muscles when trying to extend (straighten) out the leg…think of running or picking a heavy box off the floor. Ever see a runner grab his hamstrings and fall down near the end of a race. It’s a good chance he had weak glutes, and when this muscle fatigued and went on “labor strike”, the hamstrings worked in overdrive to propel the leg forward.  Also, we often forget that weak glutes can cause injury to the back while perform daily tasks. This is often experienced by mothers who injure their lower back while picking up their kid out the back seat.

A personal trainer should screen and evaluate  movement dysfunctions of clients with “LCS”. Certain movement dysfunctions observed: 

1.) The heels come off the floor while squatting.

2.) The knee of the back leg not being able to reach the floor while performing lunges forward or backward.

3.) Rounding the lower back while lifting a weight off the floor.

 

Their exercise program will focus on exercises to stretch the hips, while strengthening the glutes. One of the best exercises to retrain glute function is the Bulgarian Squats! This is a great exercise to strengthen the glutes. This movement causes our hips to internally rotate, forcing the glute muscles to extend the hip. There is no room to cheat on this one! Perform the exercise by placing one foot back on the bench, while placing the other foot on the floor in front of you, ready to squat. You will really feel this exercise the next day ……or two!

 

 

Filed Under: Men Fitness Tagged With: ,