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Tony

It’s Too Darn Hot: Keep It Cool During the Hot Weather

We were pretty lucky in June. Temperatures stayed moderate and didn’t hover in the 100-plus range until late in the month. As we head into July and August, the hottest months of the year in Las Vegas, you have to take into account the heat when you’re exercising outside. That includes playing a round of golf, a playing with your kids or even going for a walk in the park.




Exercising in the heat can stress out your lungs and heart because your body temperature rises while you workout and with the heat in the air. Your body reacts by circulating more blood to your skin to cool it off, leaving less blood for your muscles. That makes your heart rate increase. As your body is trying to cool off, you could suffer from heat cramps, heat exhaustion or heatstroke.


A few tips will help you avoid heat-related illnesses and work out comfortably through the summer months.

1. Go slow. Instead of diving into your workout, let your body adapt to the heat. You can increase your intensity and length of workout as your body gets used to the higher temperatures.


2. Hydrate. Your body sweats to help it cool down, and in order to sweat, you need to have plenty of liquids inside you. Make sure to bring along a bottle of water no matter whether you plan to work out for 20 minutes or an hour. Drink it whether you feel thirsty or not. Your body will stay cooler.




3. Dress right. Make sure you’re wearing the right types of clothing while you’re working out. Lightweight clothes that fit loosely help your sweat evaporate. Try to wear lighter colored clothing that doesn’t absorb as much sunlight.


4. Timing is everything. If you do exercise outside, try to time it in the morning or evening when the temperatures are lower.




5. Lather up. A sunburn can hinder your body’s ability to cool off. Wear sunscreen even in the morning and early evening.


6. Listen to your body. If you feel weak or dizzy or develop a headache, muscle cramps, nausea, vomiting or a rapid heartbeat, stop exercising. Get out of the heat, apply water to your skin and fan yourself off. If you still don’t feel better after an hour, call your doctor. If you have a fever over 102 degrees or become faint or confused, seek medical attention.
With these tips, the heat won’t get in the way of exercise.

You are what you think

Every Thursday in June, we ran The Beast — a one-third mile cross-country run with two sets of stairs, 20 walking lunges, 20 push-ups, 20 jumping jacks and a sprint to the finish.



Naturally this exercise tests your cardiovascular system and stamina, but more importantly it’s a battle of mind over matter. Just completing this grueling finisher can be an accomplishment by itself. You have to get over thought that you might not be able to finish. The power of positive thinking can take you a long way toward reaching that goal.

Studies found that negative emotions can weaken people’s immune response to a flu vaccine. A study by researchers at the University of Wisconsin shows that activation of brain regions associated with negative emotions appears to make subjects more susceptible to illness.

Take this idea back to boot camp. One member, Alex, says that nearly every exercise we do is his favorite. Pushups followed by a plank crawl. His favorite. Tai kwon do moves. His favorite. His positive thinking helps him get through the workout without getting frustrated and believing that each exercise really is his favorite.



One way you can get a more positive attitude is to take the three Cs approach — commitment, control and challenge.

Make a commitment to treat yourself well, especially with the gift of good health. Praise yourself when you complete something like The Beast. Dream of running it faster. And be enthusiastic about doing it instead of dreading it.

Control your thoughts. Concentrate on things that are important to you like a healthy lifestyle and a fitness routine. When you learn to set goals and priorities for those things most important to you, you accomplish them a lot faster. If losing weight or gaining muscle tone are important to you, making them a priority will help you accomplish that goal.

Enjoy your successes along the way. If you want to lose 40 pounds, it could take six months to a year to accomplish that goal. Celebrate every 10 pounds that you lose. Setting smaller goals along the way will help you reach your big goal.

Finally, challenge yourself to change and improve on a daily basis. On any given day, you have to do your best and don’t let small setbacks get in the way. Maybe you ate a high-fat dinner last night. Move on and keep working toward your goal without beating yourself up over one lousy meal or a bad workout. Every day that you’re in boot camp, give 100 percent to help you reach your goal.



Any way you apply positive thinking to your life makes you a winner whether in boot camp, with your relationships or work. And that means that the next time we run The Beast, it won’t be as intimidating.

11 Habits to You Need to Quit

Many of my clients who just get started training with me tell me "I've been eating healthy" all I have to do is exercise. I've very quickly learned eating healthy means different things to different people. So, the first thing I have all my new clients do is get started with a food journal.



In the food journal they are to include all the things that goes into their mouth - snacks, chips, drinks, alcohol... everything!

What I find is there are a lot of habits people need to quit.

Here's a list of 11 habits I've seen if food journals that may be sabotaging your success.


1. Thinking diet soda is the answer to your weight loss problems.
While it may eliminate a few extra calories, it's like putting a band-aid on a broken leg. It's just not gonna work. Break the everything I drink must-be-sweet addiction. Switch to water and unsweetened iced tea.


2. Thinking low fat foods are the answer to your weight loss problems.
Same as the above. Just because something is low fat doesn't mean it'll help you lose weight. In fact it still may be loaded with calories so check the calorie content.


3. Having dessert on a regular basis
Even if it's small you may still be taking in an extra 200 - 500 empty calories of sugar and fat which can easily sabotage your weight loss dreams.


4. Eating fast food at 3 AM in the morning.
Unless you work all night, this food is not being used as energy. Go to bed and save a few hundred calories.



5. Getting five hours of sleep every night.
Your body needs to repair and recover to look and feel great and does this when you sleep. Make it your goal to get 8 hours of sleep nightly.


6. Hitting Happy Hour every night after work. Processed food and cheap beer are no way to slim down the waistline. Cut it out!


7. Buying food from vending machines. This isn't real food, stop fooling yourself. Plan in advance and bring your own snacks like: yogurt, cheese, nuts or fruits and vegetables instead.



8. Buying food from convenience stores. 100% of the food you'll find here is either unhealthy or overpriced. Pay for your gas outside and don't even go inside to be tempted.


9. Saying you plan to start eating better just as soon as... (you get a better job, you get a raise, you have more time)
Stop it with the excuses.If you NEED to do it, stop talking and JUST DO IT!

10. Saying you'll quit drinking after this weekend.
I have a friend who says this every week. He's a pretty strong guy but will never loose his spare tire until he cuts down on the drinking.


11. Saying you'll start exercising on Monday Honestly, how many Mondays are you going to let go by. How bout starting today :)



Don't know where to start?

Just go through this blog. Begin with the goal/mindset topics section on the right.



"Nothing changes until you do"


talk to ya later,


Tony

Rock Climbing for Boot Camp Members and friends

We had a blast Sunday Rock Climbing at Canyon Ranch Spa Club, Las Vegas. It was very nice hanging out with my wonderful boot camp members outside of the gym.
























As always I'm having a blast bringing you my latest thoughts and inspirations.

Thank you and if you enjoyed this Blog you may also want to join the Facebook fan page and share it with your friends too.

If you haven't tried our boot camp yet visit our website and sign up for your free 1 week boot camp trial….click here.

Looking forward to bringing you more and more info all the time!!

If there a subject you would like me to focus in on just post a comment.

I am having a Blast doing these Blogs for you!!

Thanks for checking it out!


Tony

Drink Up: Water Does a Body Good

The dairy industry has commercials saying that milk will do your body good. But it’s water that really satisfies. It makes up 60 to 70 percent of your body weight and helps flush toxins from your organs and carries nutrients to your cells. Water helps regulate your body temperature and protects your joints and organs.


You’ve probably already know that you should drink at least 64 ounces of water every day, but some researchers suggest drinking even more water daily. The Mayo Clinic recommends that you take your body weight in pounds and divide that number in half to determine the right amount of water to drink every day. So if you weigh 160 pounds, try do drink 80 ounces of water a day.


But other conditions call for drinking even more water. Exercise drains your body of water. Mayo recommends drinking at least an additional eight ounces of water for every 20 minutes of activity. When you’re drinking alcohol, drink a glass of water between each drink to offset the diuretic effects of liquor, or substitute sparkling water for alcohol.




The Mayo Clinic even recommends drinking eight ounces of water for each hour you’re flying on an airplane, and drinking an additional 16 ounces of water if you live in an arid climate like Las Vegas.


Keep in mind that a portion of your body’s water intake comes from the foods you eat, especially fruits and vegetables. But the rest of day, you need to find time to add water to your diet. Try to drink a glass of water with each meal and in between each meal.



But the good news is that all of this water may even help you lose weight. Researchers in Germany found that water consumption can increase your metabolism.

WebMD reports that a study with seven men and seven women found that after drinking 17 ounces of water, the subjects’ metabolic rate increased by 30 percent. The increases occurred within 10 minutes of water consumption and reached a maximum after about 30 to 40 minutes.




The researchers from Berlin's Franz-Volhard Clinical Research Center estimated that over the course of a year, a person who increases his water consumption by 1.5 liters a day would burn an extra 17,400 calories and lose about five pounds.


So water indeed does a body good.

Las Vegas Personal Trainer Tells How Simple Weight Loss Is

Being a Las Vegas personal trainer I come across a lot of prospective clients who really, really want to lose weight but don't understand what it takes to accomplish such a goal. Once you understand what it takes, then and only then will you see how easy it really is.


The problem most people have is that they expect quick and easy results without working hard for it. No longer do you have to slave over the kitchen all day long to cook a great tasting meal; you can just go buy fast food, and presto instant meal.

You don't have to save all year to buy a brand new 60 inch T.V.; all you have to do is pull out your credit card and viola instant HDTV. So if everything else is easy, shouldn't losing body fat and looking great be quick and easy too?


The truth is, when it comes to losing weight, quick and easy doesn't work; and in the rare chance it does, the weight comes back and you're back on the diet roller coaster.


Hey, it's not your fault. You've just been conditioned to want something without having to work hard for it. We all have.


SO WHAT DOES WORK?

It might not be what you want to hear, but here it is:


HARD WORK, CONSISTENCY AND DISCIPLINE


That's it!

Once you're willing to accept that, and decide you're going to do what it takes, you're journey to a fabulous looking body and feeling great won't be such a struggle.




One more thing - stop it with the excuses. Successful people don't blame others for their short comings, they take responsibility for their actions

Don't tell me...

"I had a personal trainer and that didn't work", when in reality you were inconsistent and missed many appointments.

"I tried the P90X workout and that didn't work", when in reality you didn't follow the nutrition plan.

"I went to a boot camp before and that didn't work", when in reality you didn't push yourself past your comfort zone because you didn't want to sweat or be sore.

"I don't have enough time to exercise and eat right". What that really means, is that losing weight isn't a priority in your life and you're not willing to cut down on T.V. time or something else in your life.

"I have bad genetics". I know you can't change the card you were dealt, but you can change how you play your hand.


Don't blame others, blame your own lack of commitment.




I don't say these things to be mean, I'm just being brutally honest. I should know,
after being a trainer for 10 years, working in a half dozen gyms, training hundreds of clients and observing thousands more, I can now predict who will fail and who will succeed just by observing their daily behaviors and the words they speak.


If you give only 60% effort to your workouts, YOU ARE GOING TO FAIL

If you are looking for the easy way out, YOU ARE GOING TO FAIL

If you don't follow a healthy nutrition plan 80-90% of the time, YOU ARE GOING TO FAIL

If you don't take responsibility for your own failure and have a habit of making excuses and blaming others, YOU ARE GOING TO FAIL

If you don't decide to make exercise a priority in your life, YOU ARE GOING TO FAIL


IT'S REALLY THAT EASY



No trainer, diet plan, or boot camp can help you achieve weight loss, unless you first understand what it takes and are willing to do it.


If you are sick and tired of failing and you're truly committed to finally getting the body you want, I can help you get there


...and if you haven't yet tried Workout Quest Boot Camp contact me today to sign up for your 1 week free trial. After that I'll even give you a 30 day money back guarantee if you're not happy.


You have nothing to lose but the extra weight.

Talk to ya soon,

Tony