Friday, December 25, 2009

The Power in Praising People

by Chris Widener
One of the keys to success is to have successful relationships. We are not islands and we don't get to the top by ourselves. And one of the key ways to grow successful in our relationships is to be "life-giving" people to others. Every person we meet, we either give life to or take life from. You know what I mean. There are people who encourage you and when you are done being with them you feel built up. Then there are others who you feel torn down by. Successful people are people who have mastered the art of building others up.

One of the ways we build people up is to praise them. There is power in praising people! Something begins to happen in them, in you, and in your relationship when you praise someone. Remember a time when someone told you something about yourself in a praising manner? It was great, wasn't it? You probably liked that person more after they praised you, didn't you?

Now I am not talking about praising people for the sake of praising people. I am talking about honestly looking for and praising positive character traits and action of others around you. Don't lie to people. If they have done something wrong, correct it, but when they do something right, Praise it!

With that said, here are benefits of and ways to start praising people.

Your relationship grows. Life is about relationships. Family relationships, friends, and co-workers. When we begin to praise people for their positive aspects, our relationships grow. It puts them, and us, on the fast track. Your leadership and influence grows. Who is going to have greater leadership and influence capacity in the lives of their followers, the one who tears down or the one who builds up?

Stronger relationships and loyalty. When the person is appreciated and praised, they become fiercely loyal, because they know that you care for them, love them, and appreciate them. This will take you to success.

Happier, more fulfilled people. I truly believe it is our job to build others up and that they need it. It is a good thing, in and of itself to invest in the lives of others by praising and encouraging them. Even if we never get anything in return, it is the right thing to do to build up other people. Someone else will always come along to tear them down; the successful person will instill in them the power of praise!

Some ways to praise
Character traits. Is there someone you know who is joyful? Hard-working? Honest? Then let them know how much you appreciate that in them. You can do it with a word or a card, or a phone call. Say something like this, "You know Tom, I think it is great that you are such a hard-worker. It seems like you are always the first one here and the last one to leave. You really set a good example and I want you to know how much I appreciate that." Simple!

Same idea as above. "Sue, I don't know if anybody else has told you this, but your work on the Johnson account was excellent. You have a wonderful ability to communicate the vision of the project and that helps all of the rest of us out in our roles and tasks. Thanks for that. It is greatly appreciated."

Other ways you can show praise and appreciation is with a card, a gift, or time off from work.

Make it your goal to praise at least five people a day. If you can, praise ten people a day. Or perhaps you can try to praise everyone you come in contact with. It will take work but it is possible. It just takes discipline and a little work.

Any way you cut it though, there is power in praising people. First for them, then for you!

Monty's notes:
I belong to and train clients at a gym that reminds of the Cheers TV show theme song... Everybody is always glad to see you made it in. How rewarding is that? For many, that is the hardest part of staying on a fitness routine - showing up.

Seratonin is a neurotransmitter in the body responsible for the well being or feel good feeling. It has been proven that simple accepting a compliment or gift of appreciation elevates Seratonin.

Imagine. You have this power in your hands to improve the well-being of those around you which in turn reflects on your improved well-being.

Praise on, praise on!!

Friday, December 18, 2009

Box Jump Hopscotch

Well seems how aerobics is dead, what are we going to do with all those aerobics steps, benches, risers (whatever they call them)?
I know let's get creative and incorporate them into a circuit workout that also includes many other toys in the gym.
So below, is my client Barry (who lost 14 some pounds his first month with me- I didn't realize he had that much to lose). Barry is doing Box Jump Hopscotch. We keep the box height fairly low to keep the foot speed relatively fast.

Wednesday, December 16, 2009

Referral Program

Do you know someone looking for a trainer and would like to recommend me? I will now give you incentives for recommending myself to someone, if they sign-up to train with me. My new referral program will reward you for helping me build my cliental. Here is how it works.

For every NEW client you refer to me, I will take $25.00 off your next month billing.

What you need to know / how it works

  • The new client will need to pay the first month & any registration fees that go along with it and sign the contracts before the $25.00 reward shows up on your billing invoice.
  • You can refer as many people as you like. If you refer 4 new clients in a month and they all pay – I will take $100.00 off your next month's bill.
  • If you receive more rewards then your billing, they will carry over to the following months invoice.
  • Invoices will be distributed on the 25th of the month. Any referrals after the 25th will not apply until the next invoicing period.

What I consider a new client

  • Someone who has not trained with me before
  • Someone who signs up for one of the contracted training programs (Email and One-on-One training do not apply)

What you need to tell your friends, family and acquaintances

  • I offer semi-private training. Meaning, I train multiple people at the same time, bouncing from person to person.
  • I have a various contract options including 6 month, 3 month & month to month. Ask me for my current rates! (Also, ask me about my current registration fee special that expires December 31, 2009! Starting January 1, 2010, there will be a $100 registration fee on all new contracts.)

If you ever need marketing materials to give to people, just ask. I have brochures and business cards and throughout the year I also have other flyers with information about training and other programs I offer.

If you have further questions regarding my new referral program, contact me.

Monty Moran

Friday, December 11, 2009

The Formula for Failure and Success by Jim Rohn

Failure is not a single, cataclysmic event. We do not fail overnight. Failure is the inevitable result of an accumulation of poor thinking and poor choices. To put it more simply, failure is nothing more than a few errors in judgment repeated every day.

Now why would someone make an error in judgment and then be so foolish as to repeat it every day? The answer is because he or she does not think that it matters.

On their own, our daily acts do not seem that important. A minor oversight, a poor decision, or a wasted hour generally doesn't result in an instant and measurable impact. More often than not, we escape from any immediate consequences of our deeds.

If we have not bothered to read a single book in the past ninety days, this lack of discipline does not seem to have any immediate impact on our lives. And since nothing drastic happened to us after the first ninety days, we repeat this error in judgment for another ninety days, and on and on it goes. Why? Because it doesn't seem to matter. And herein lies the great danger. Far worse than not reading the books is not even realizing that it matters!

Those who eat too many of the wrong foods are contributing to a future health problem, but the joy of the moment overshadows the consequence of the future. It does not seem to matter. Those who smoke too much or drink too much go on making these poor choices year after year after year... because it doesn't seem to matter. But the pain and regret of these errors in judgment have only been delayed for a future time. Consequences are seldom instant; instead, they accumulate until the inevitable day of reckoning finally arrives and the price must be paid for our poor choices - choices that didn't seem to matter.

Failure's most dangerous attribute is its subtlety. In the short term those little errors don't seem to make any difference. We do not seem to be failing. In fact, sometimes these accumulated errors in judgment occur throughout a period of great joy and prosperity in our lives. Since nothing terrible happens to us, since there are no instant consequences to capture our attention, we simply drift from one day to the next, repeating the errors, thinking the wrong thoughts, listening to the wrong voices and making the wrong choices. The sky did not fall in on us yesterday; therefore the act was probably harmless. Since it seemed to have no measurable consequence, it is probably safe to repeat.

But we must become better educated than that!

If at the end of the day when we made our first error in judgment the sky had fallen in on us, we undoubtedly would have taken immediate steps to ensure that the act would never be repeated again. Like the child who places his hand on a hot burner despite his parents' warnings, we would have had an instantaneous experience accompanying our error in judgment.

Unfortunately, failure does not shout out its warnings as our parents once did. This is why it is imperative to refine our philosophy in order to be able to make better choices. With a powerful, personal philosophy guiding our every step, we become more aware of our errors in judgment and more aware that each error really does matter.

Now here is the great news. Just like the formula for failure, the formula for success is easy to follow: It's a few simple disciplines practiced every day.

Now here is an interesting question worth pondering: How can we change the errors in the formula for failure into the disciplines required in the formula for success? The answer is by making the future an important part of our current philosophy.

Both success and failure involve future consequences, namely the inevitable rewards or unavoidable regrets resulting from past activities. If this is true, why don't more people take time to ponder the future? The answer is simple: They are so caught up in the current moment that it doesn't seem to matter. The problems and the rewards of today are so absorbing to some human beings that they never pause long enough to think about tomorrow.

But what if we did develop a new discipline to take just a few minutes every day to look a little further down the road? We would then be able to foresee the impending consequences of our current conduct. Armed with that valuable information, we would be able to take the necessary action to change our errors into new success-oriented disciplines. In other words, by disciplining
ourselves to see the future in advance, we would be able to change our thinking, amend our errors and develop new habits to replace the old.

One of the exciting things about the formula for success - a few simple disciplines practiced every day - is that the results are almost immediate. As we voluntarily change daily errors into daily disciplines, we experience positive results in a very short period of time. When we change our diet, our health improves noticeably in just a few weeks. When we start exercising, we feel a new vitality almost immediately. When we begin reading, we experience a growing awareness and a new level of self-confidence. Whatever new discipline we begin to practice daily will produce exciting results that will drive us to become even better at developing new disciplines.

The real magic of new disciplines is that they will cause us to amend our thinking. If we were to start today to read the books, keep a journal, attend the classes, listen more and observe more, then today would be the first day of a new life leading to a better future. If we were to start today to try harder, and in every way make a conscious and consistent effort to change subtle and deadly errors into constructive and rewarding disciplines, we would never again settle for a life of existence – not once we have tasted the fruits of a life of substance!

Tuesday, December 8, 2009

The Newsletter

Just a quick FYI. Last August I launched an e-newsletter, which I send additional information separate from my blog postings related to health, fitness, exercise and motivational content to my clients. The original plan was to write quarterly e-newsletters, but as interest increased I moved to writing monthly e-newsletters. Many have referred others to opt-in on receiving my newsletter. Now I open the invitation to all those interested. Just send me an e-mail saying, "Hey Monty! Put me on the list for the newsletter." And then don't forget to tell me your e-mail address where you want it sent. I personally have one e-mail account designated to receiving e-newsletters.

Dedicated to changing lives,

Monty Moran

Sunday, December 6, 2009

Hanging L-Raise

So you think you have abs?
I mean you can do 50 sit-up crunches right? Yeah that's pretty awesome. Congrats!
Now get real.
Mikael gets bored doing full hanging leg raises- where her feet touch the bar she is holding onto with her legs straight the whole time. So we upped it a notch. Stop half way back down and go back up. Is it cheating or easier? Phhht! Hardly! The strength it take to reverse the downward motion and lift back up from an "L-shaped" or 90 degree angle is phenomenal. You won't see many people be able to do this. Probably 5% of your gym's population or less. The other 90% are still doing their killer 50 crunches on the floor. Oh and the remainder 5% can do hanging leg raises and are working on L-raises.

Friday, December 4, 2009

Part I: 124 Ways Sugar Ruins Your Health

By Nancy Appleton, PhD

Well here it is. The first half of the list of what a diet containing excess sugar does to our bodies & minds. Think about what you feed your body. Does it make you look good, feel good or function well? The majority of what ails us can be linked to what we put in our mouths.

The clinical reference sources of each finding are listed at the bottom. Read on...

1. Sugar can suppress the immune system.

2. Sugar upsets the mineral relationships in the body.

3. Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.

4. Sugar can produce a significant rise in triglycerides.

5. Sugar contributes to the reduction in defense against bacterial infection (infectious diseases).

6. Sugar causes a loss of tissue elasticity and function, the more sugar you eat the more elasticity and function you lose.

7. Sugar reduces high density lipoproteins.

8. Sugar leads to chromium deficiency.

9. Sugar leads to cancer of the breast, ovaries, prostate, and rectum.

10. Sugar can increase fasting levels of glucose.

11. Sugar causes copper deficiency.

12. Sugar interferes with absorption of calcium and magnesium.

13. Sugar can weaken eyesight.

14. Sugar raises the level of neurotransmitters: dopamine, serotonin, and norepinephrine.

15. Sugar can cause hypoglycemia.

16. Sugar can produce an acidic digestive tract.

17. Sugar can cause a rapid rise of adrenaline levels in children.

18. Sugar mal-absorption is frequent in patients with functional bowel disease.

19. Sugar can cause premature aging.

20. Sugar can lead to alcoholism.

21. Sugar can cause tooth decay.

22. Sugar contributes to obesity.

23. High intake of sugar increases the risk of Crohn's disease, and ulcerative colitis.

24. Sugar can cause changes frequently found in person with gastric or duodenal ulcers.

25. Sugar can cause arthritis.

26. Sugar can cause asthma.

27. Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections).

28. Sugar can cause gallstones.

29. Sugar can cause heart disease.

30. Sugar can cause appendicitis.

31. Sugar can cause multiple sclerosis.

32. Sugar can cause hemorrhoids.

33. Sugar can cause varicose veins.

34. Sugar can elevate glucose and insulin responses in oral contraceptive users.

35. Sugar can lead to periodontal disease.

36. Sugar can contribute to osteoporosis.

37. Sugar contributes to saliva acidity.

38. Sugar can cause a decrease in insulin sensitivity.

39. Sugar can lower the amount of Vitamin E in the blood.

40. Sugar can decrease growth hormone.

41. Sugar can increase cholesterol.

42. Sugar can increase the systolic blood pressure.

43. Sugar can cause drowsiness and decreased activity in children.

44. High sugar intake increases advanced glycation end products (AGEs)(Sugar bound non- enzymatically to protein).

45. Sugar can interfere with the absorption of protein.

46. Sugar causes food allergies.

47. Sugar can contribute to diabetes.

48. Sugar can cause toxemia during pregnancy.

49. Sugar can contribute to eczema in children.

50. Sugar can cause cardiovascular disease.

51. Sugar can impair the structure of DNA.

52. Sugar can change the structure of protein.

53. Sugar can make our skin age by changing the structure of collagen.

54. Sugar can cause cataracts.

55. Sugar can cause emphysema.

56. Sugar can cause atherosclerosis.

57. Sugar can promote an elevation of low density lipoproteins (LDL).

58. High sugar intake can impair the physiological homeostasis of many systems in the body.

59. Sugar lowers the enzymes ability to function.

60. Sugar intake is higher in people with Parkinson's disease.

61. Sugar can cause a permanent altering the way the proteins act in the body.

62. Sugar can increase the size of the liver by making the liver cells divide.

63. Sugar can increase the amount of liver fat.

64. Sugar can increase kidney size and produce pathological changes in the kidney.

65. Sugar can damage the pancreas.


1. Sanchez, A., et al. "Role of Sugars in Human Neutrophilic Phagocytosis," American Journal of Clinical Nutrition. Nov 1973;261:1180_1184. Bernstein, J., et al. "Depression of Lymphocyte Transformation Following Oral Glucose Ingestion." American Journal of Clinical Nutrition.1997;30:613.

2. Couzy, F., et al."Nutritional Implications of the Interaction Minerals," Progressive Food and Nutrition Science 17;1933:65-87.

3. Goldman, J., et al. "Behavioral Effects of Sucrose on Preschool Children." Journal of Abnormal Child Psychology.1986;14(4):565_577.

4. Scanto, S. and Yudkin, J. "The Effect of Dietary Sucrose on Blood Lipids, Serum Insulin, Platelet Adhesiveness and Body Weight in Human Volunteers," Postgraduate Medicine Journal. 1969;45:602_607.

5. Ringsdorf, W., Cheraskin, E. and Ramsay R. "Sucrose,Neutrophilic Phagocytosis and Resistance to Disease," Dental Survey. 1976;52(12):46_48.

6. Cerami, A., Vlassara, H., and Brownlee, M."Glucose and Aging." Scientific American. May 1987:90.

Lee, A. T. and Cerami, A. "The Role of Glycation in Aging." Annals of the New York Academy of Science; 663:63-67.

7. Albrink, M. and Ullrich I. H. "Interaction of Dietary Sucrose and Fiber on Serum Lipids in Healthy Young Men Fed High Carbohydrate Diets." American Journal of Clinical Nutrition. 1986;43:419-428.

Pamplona, R., et al. "Mechanisms of Glycation in Atherogenesis." Med Hypotheses. Mar 1993;40(3):174-81.

8. Kozlovsky, A., et al. "Effects of Diets High in Simple Sugars on Urinary Chromium Losses." Metabolism. June 1986;35:515_518.

9. Takahashi, E., Tohoku University School of Medicine, Wholistic Health Digest. October 1982:41.

10. Kelsay, J., et al. "Diets High in Glucose or Sucrose and Young Women." American Journal of Clinical Nutrition. 1974;27:926_936.

Thomas, B. J., et al. "Relation of Habitual Diet to Fasting Plasma Insulin Concentration and the Insulin Response to Oral Glucose," Human Nutrition Clinical Nutrition. 1983; 36C(1):49_51.

11. Fields, M.., et al. "Effect of Copper Deficiency on Metabolism and Mortality in Rats Fed Sucrose or Starch Diets," Journal of Clinical Nutrition. 1983;113:1335_1345.

12. Lemann, J. "Evidence that Glucose Ingestion Inhibits Net Renal Tubular Reabsorption of Calcium and Magnesium." Journal Of Clinical Nutrition. 1976 ;70:236_245.

13. Acta Ophthalmologica Scandinavica. Mar 2002;48;25.

Taub, H. Ed. "Sugar Weakens Eyesight," VM NEWSLETTER;May 1986:6

14. "Sugar, White Flour Withdrawal Produces Chemical Response." The Addiction Letter .Jul 1992:4.

15. Dufty, William. Sugar Blues. (New York:Warner Books, 1975).

16. Ibid.

17. Jones, T. W., et al. "Enhanced Adrenomedullary Response and Increased Susceptibility to Neuroglygopenia: Mechanisms Underlying the Adverse Effect of Sugar Ingestion in Children." Journal of Pediatrics. Feb 1995;126:171-7.

18. Ibid.

19. Lee, A. T.and Cerami A. "The Role of Glycation in Aging." Annals of the New York Academy of Science.1992;663:63-70.

20. Abrahamson, E. and Peget, A.. Body, Mind and Sugar. (New York:Avon,1977.}

21. Glinsmann, W., Irausquin, H., and Youngmee, K. "Evaluation of Health Aspects of Sugar Contained in Carbohydrate Sweeteners. F. D. A. Report of Sugars Task Force." 1986:39.

Makinen K.K.,et al. "A Descriptive Report of the Effects of a 16_month Xylitol Chewing_gum Programme Subsequent to a 40_month Sucrose Gum Programme." Caries Research. 1998; 32(2)107_12.

22. Keen, H., et al. "Nutrient Intake, Adiposity, and Diabetes." British Medical Journal. 1989; 1: 655_658

23. Persson P. G., Ahlbom, A., and Hellers, G. Epidemiology. 1992;3:47-52.

24. Yudkin, J. New York: Sweet and Dangerous.:Bantam Books:1974: 129.

25. Darlington, L., Ramsey, N. W. and Mansfield, J. R. "Placebo_Controlled, Blind Study of Dietary Manipulation Therapy in Rheumatoid Arthritis," Lancet. Feb 1986;8475(1):236_238.

26. Powers, L. "Sensitivity: You React to What You Eat." Los Angeles Times. (Feb. 12, 1985).

Cheng, J., et al. "Preliminary Clinical Study on the Correlation Between Allergic Rhinitis and Food Factors." Lin Chuang Er Bi Yan Hou Ke Za Zhi Aug 2002;16(8):393-396.

27. Crook, W. J. The Yeast Connection. (TN:Professional Books, 1984)..

28. Heaton, K. "The Sweet Road to Gallstones." British Medical Journal. Apr 14, 1984; 288: 1103_1104.

Misciagna, G., et al. American Journal of Clinical Nutrition. 1999;69:120-126.

29. Yudkin, J. "Sugar Consumption and Myocardial Infarction." Lancet..Feb 6, 1971:1(7693):296-297.

Suadicani, P., et al. "Adverse Effects of Risk of Ishaemic Heart Disease of Adding Sugar to Hot Beverages in Hypertensives Using Diuretics." Blood Pressure. Mar 1996;5(2):91-71.

30. Cleave, T. The Saccharine Disease. (New Canaan, CT: Keats Publishing, 1974).

31. Erlander, S. "The Cause and Cure of Multiple Sclerosis, "The Disease to End Disease." Mar 3, 1979;1(3):59_63.

32. Cleave, T. The Saccharine Disease. (New Canaan, CT: Keats Publishing, 1974.)

33. Cleave, T. and Campbell, G. (Bristol, England:Diabetes, Coronary Thrombosis and the Saccharine Disease: John Wrightand Sons, 1960).

34. Behall, K. "Influ ence of Estrogen Content of Oral Contraceptives and Consumption of Sucrose on Blood Parameters." Disease Abstracts International. 1982;431437.

35. Glinsmann, W., Irausquin, H., and K. Youngmee. Evaluation of Health Aspects of Sugar Contained in Carbohydrate Sweeteners. F. D. A. Report of Sugars Task Force.1986;39:36_38.

36. Tjäderhane, L. and Larmas, M. "A High Sucrose Diet Decreases the Mechanical Strength of Bones in Growing Rats." Journal of Nutrition. 1998:128:1807_1810.

37. Appleton, N. New York: Healthy Bones. Avery Penguin Putnam:1989.

38. Beck_Nielsen H., Pedersen O., and Schwartz S. "Effects of Diet on the Cellular Insulin Binding and the Insulin Sensitivity in Young Healthy Subjects." Diabetes. 1978;15:289_296 .

39. Journal of Clinical Endocrinology and Metabolism. Aug 2000.

40. Gardner, L. and Reiser, S. "Effects of Dietary Carbohydrate on Fasting Levels of Human Growth Hormone and Cortisol." Proceedings of the Society for Experimental Biology and Medicine. 1982;169:36_40.

41. Reiser, S. "Effects of Dietary Sugars on Metabolic Risk Factors Associated with Heart Disease." Nutritional Health. 1985;203_216.

42. Hodges, R., and Rebello, T. "Carbohydrates and Blood Pressure." Annals of Internal Medicine. 1983:98:838_841.

43. Behar, D., et al. "Sugar Challenge Testing with Children Considered Behaviorally Sugar Reactive." Nutritional Behavior. 1984;1:277_288.

44. Furth, A. and Harding, J. "Why Sugar Is Bad For You." "New Scientist." Sep 23, 1989;44.

45. Simmons, J. "Is The Sand of Time Sugar?" LONGEVITY. June 1990: 49_53.

46. Randolph, T. G. et al. "Allergic Reactions Following Intravenous Injection of Corn Sugar (Dextrose)". Archives of Surgery. 1950;64:554-564. 47. "Sucrose Induces Diabetes in Cat." Federal Protocol. 1974;6(97).

48. Cleave, T.:The Saccharine Disease: (New Canaan Ct: Keats Publishing, Inc., 1974).131.

49. Ibid. 132.

50. Vaccaro O., Ruth, K. J. and Stamler J. "Relationship of Postload Plasma Glucose to Mortality with 19_yr Follow_up." Diabetes Care. Oct 15,1992;10:328_334.

Tominaga, M., et al, "Impaired Glucose Tolerance Is a Risk Factor for Cardiovascular Disease, but Not Fasting Glucose." Diabetes Care. 1999:2(6):920-924.

51. Lee, A. T. and Cerami, A. "Modifications of Proteins and Nucleic Acids by Reducing Sugars: Possible Role in Aging." Handbook of the Biology of Aging. ( New York: Academic Press, 1990.).

52. Monnier, V. M. "Nonenzymatic Glycosylation, the Maillard Reaction and the Aging Process." Journal of Gerontology 1990:45(4 ):105_110.

53. Dyer, D. G., et al. "Accumulation of Maillard Reaction Products in Skin Collagen in Diabetes and Aging." Journal of Clinical Investigation. 1993:93(6):421_22.

54. Veromann, al."Dietary Sugar and Salt Represent Real Risk Factors for Cataract Development." Ophthalmologica. 2003 Jul-Aug;217(4):302-307.

55. Monnier, V. M. "Nonenzymatic Glycosylation, the Maillard Reaction and the Aging Process." Journal of Gerontology. 1990:45(4):105_110.

56. Pamplona, R., et al. "Mechanisms of Glycation in Atherogenesis." Medical Hypotheses . 1990: 174_181.

57. Lewis, G. F. and Steiner, G. "Acute Effects of Insulin in the Control of Vldl Production in Humans. Implications for Theinsulin-resistant State." Diabetes Care. 1996 Apr;19(4):390-3 R. Pamplona, M. .J., et al. "Mechanisms of Glycation in Atherogenesis." Medical Hypotheses. 1990;40:174-181.

58. Ceriello, A. "Oxidative Stress and Glycemic Regulation." Metabolism. Feb 2000;49(2 Suppl 1):27-29.

59. Appleton, Nancy. New York; Lick the Sugar Habit. Avery Penguin Putnam, 1988.

60. Hellenbrand, W. "Diet and Parkinson's Disease. A Possible Role for the Past Intake of Specific Nutrients. Results from a Self-administered Food-frequency Questionnaire in a Case-control Study." Neurology. Sep 1996;47(3):644-650. 61. Cerami, A., Vlassara, H., and Brownlee, M. "Glucose and Aging." Scientific American. May 1987: 90.

62. Goulart, F. S. "Are You Sugar Smart?" American Fitness. March_April 1991: 34_38.

63. Ibid.

64. Yudkin, J., Kang, S. and Bruckdorfer, K. "Effects of High Dietary Sugar." British Journal of Medicine. Nov 22, 1980;1396.

65. Goulart, F. S. "Are You Sugar Smart?" American Fitness. March_April 1991: 34_38. Milwakuee, WI,: damage pancreas

For more related information go to her website

Friday, November 27, 2009

Tire Flips

In these two videos my client Zach & myself are flipping a 200 pound tire using a reverse grip, where we grab the inside of the tire. In one explosive movement we flip the tire up with the focus being on flipping the tire in one attempt only.

Zach and I do "tires" twice a week. Unorthodox is our approach to his personalized training program. And we have a blast working out!

Friday, November 20, 2009

Little Things

Okay I admit I follow the philosophy of go big or go home and progress happens not in steady small increments but rather big jumps and then followed by plateaus to adapt. Conversely, I hope for merely small setbacks vs. catastrophe for obvious reasons- face it, they do happen. But I digress.

Life in general can be evaluated (on either plane of success or failure) as the accumulation of all the little that went into molding your story. While this opens up a huge discussion on various aspects, let's limit it to your health. But first a reality check on the ever evolving world of our health care system. Costs are being shouldered by the companies we work for and the backlash is starting. Employers are evaluating employees and new applicants as to whether that individual is going to be costly from a health insurance aspect based on their health check-ups and lifestyle. Companies are refusing to hire smokers and the obese. Some companies are penalizing employees for not taking care of their health (i.e. smoking, obese, and other unhealthy habits that have been proven to decline one's health). They are deducting money from each paycheck as a fine. The message: don't lose your job because you're a slob.

The little things that add up to you being in great shape:

  • Unless you have little tykes to escort to the store, park towards the back of the parking lot. Enjoy the stroll. Look at it as car shopping without the sales people.
  • Take the stairs instead of elevator. Count the steps for each flight. Maybe useful when carrying bulky items so you know which step is that last step going down.
  • Eating out, avoid the fast food joints, the documentary movie "Supersize Me" clearly paints the picture of that lifestyle as it is- a slow miserable death.
  • Eating out at restaurants. Nothing breaded or fried. Pasta only on rare occasions- watch the scene in "Big Daddy" where they go to an Italian restaurant.
  • Choose your sides wisely. Opt for the side salad with (non-fat- free) dressing on the side. Steamed vegetables compliment any meal. For the kids get applesauce or baked beans.
  • Plan on bringing a third to half home from your dining experience.
  • That stuff that is used by automotive enthusiasts to clean the battery terminals and also to remove tar from the wheel wells… Soda! Should not go into your stomach.
  • Water, teas and milk (if tolerable) should be your main beverages of choice.
  • Desserts are meant to be savored, not inhaled.
  • Do you really need that sweet treat? Look, one once in awhile is fine. But really, grazing on a container of sweets only adds unsightly inches and pounds to this finely tuned body that you have committed to working on.
  • Eat more protein and fewer carbohydrates for breakfast. And YES HAVE BREAKFAST ROUTINELY. Skipping breakfast triggers a calorie catch up (Check out my blog on Breakfast) response that usually occurs at night.
  • Big dinners such as Easter, July 4th, Thanksgiving and Christmas. Game plan should be one plate of meats, fruits and vegetables followed by a 20 minute wait before making the decision to go for seconds. This is a magic time period where the body needs to process what just happened to your diet. Typically you won't want a second serving.
  • If you think you are hungry but not starving, drink a glass of water. Sometimes the body tells you its hungry when really it's thirsty.
  • Schedule your workout times and stay true to it as you do with any other appointment.
  • Get enough quality sleep. Sleep deprivation has been shown to increase obesity.
  • Get out and play. Take the pets, kids, friends and so on to the park, playground, fields, trails or whatever. Just go play.
  • Be thankful for the body you have and take care of it. You're going to have to be in it and live with it for a long time.

Friday, November 13, 2009



From NOW until December 31, 2009 - we will be waiving the first month start-up cost ($500.00) for all 6 month contracts! All other contracts (3 & 1 month) will receive ½ half off the first month ($500.00 will be $250.00).


  • Start-Up (First month) $500.00

Contract Training

  • 6 Month Contract $125.00 / month [$500 1st month Start-Up fee waived]
  • 3 Month Contract $250.00 / 1st month [$150/ month next 2 months]
  • Month to Month Training $250.00 / 1st month [$175.00 / month after]
  • Weight Loss / Training $250.00 / 1st month [$250.00 / month after]

  • One-On-One Training $75.00 / hour
  • E-Mail Training $60.00 / month

Change Begins with Choice

As the Holidays approach us, we need to make sure we are staying on track with our resolutions from nearly a year ago. Reflect on this past year. How did you survive the Holiday Season last year? How are you doing with your New Year's Resolution commitment? Any day we wish; we can discipline ourselves to change it all. Any day we wish; we can open the book that will open our mind to new knowledge. Any day we wish; we can start a new activity. Any day we wish; we can start the process of life change. We can do it immediately, or next week, or next month, or next year.

We can also do nothing. We can pretend rather than perform. And if the idea of having to change ourselves makes us uncomfortable, we can remain as we are. We can choose rest over labor, entertainment over education, delusion over truth, and doubt over confidence. The choices are ours to make. But while we curse the effect, we continue to nourish the cause. As Shakespeare uniquely observed, "The fault is not in the stars, but in ourselves." We created our circumstances by our past choices. We have both the ability and the responsibility to make better choices beginning today. Those who are in search of the good life do not need more answers or more time to think things over to reach better conclusions. They need the truth. They need the whole truth. And they need nothing but the truth.

We cannot allow our errors in judgment, repeated every day, to lead us down the wrong path. We must keep coming back to those basics that make the biggest difference in how our life works out. And then we must make the very choices that will bring life, happiness and joy into our daily lives.

And if I may be so bold to offer my last piece of advice for someone seeking and needing to make changes in their life - If you don't like how things are, change it! You're not a tree. You have the ability to totally transform every area in your life - and it all begins with your very own power of choice.

Friday, November 6, 2009

Lack of Sleep

You're doing all the right things for peak physical performance- working out, taking in plenty of protein, consuming the right fats, eating complex carbs and taking quality supplements. But still you have a hard time moving beyond that plateau in your training.

What's the fix? Like many people these days, you maybe missing out on an essential piece of the performance puzzle- restorative sleep.

Research shows that the average American sleeps only about 6.9 hours a night rather than the 8.1 hours most experts say we need- a figure that has declined steadily in direct correlation with our transformation to a 24-hour society. That is to say, as companies increasingly expand their hours of business and various entertainment venues are available around the clock, hectic work schedules and social lives add up to chronic sleep deprivation for many.

Just because you can deal with less sleep doesn't mean you can avoid the consequences for this loss. Just as overeating can lead to obesity, lack of sleep can lead to health problems too. Name the body function and sleep is a part of it. Research has linked lack of sleep to:

  • Weight gain
  • Diabetes
  • High blood pressure
  • Heart problems
  • Depression
  • Immune system weakening
  • Substance abuse

Tips for better sleep:

  • Establish a regular bedtime and wake-up time, even on weekends.
  • Make the association of your bedroom primarily with sleep vs. working, reading or TV.
  • Keep your bedroom dark, cool and quiet.
  • Avoid caffeine, nicotine or alcohol late at night. Caffeine and nicotine are stimulants which can cause problems falling asleep. Alcohol sedates you so that you can get to sleep, but it interferes with deep sleep stages resulting in poor quality of rest.
  • Finish eating several hours before bedtime. Can cause heartburn or even discomfort with large meals. Personally, I sleep better with something light to eat right before bed.
  • Avoid workouts close to bedtime. This is a mixed bag depending on the individual- some are more energized from a workout. While others maybe so fatigued that sleep is no problem.
  • Take naps if drowsy during the day but no more than 20-30 minutes.
  • If your mind races at night before bed either due to next day's schedule, to do list, ideas or worries- write them down. This act of physically writing things down will "shelve" the mental clatter so you can get some rest.
  • If problems persist get help. Consult your doctor or a sleep disorder clinic. There may be an underlying cause.

Restorative sleep is exactly what it sounds, the body heals when you have sufficient sleep quality and quantity. Take care of yourself and get your rest. Everyone around you will appreciate it.

Friday, October 30, 2009

Power Jumps

These videos are examples of weight ranges that I typically train with, as well as the elite individuals that I train.

The beauty of the Cormax machines is that there is no holding back. We can give each rep 100% effort. The result is we get to throw the weights vs slow down at the end. Train slow get slow. Train fast and explosive and... well become fast and explosive!

The question with the more elite folks is "Now that we can jump or throw the weights safely, WHAT'S GOOD?"

There are actually two answers. One I won't go into on this discussion because it involves using accelerometers and measuring the speed or velocity of the weights being moved. And has become lengthy phone conversations with NFL strength coaches who are learning to apply the numbers to the players explosive strength training routine.

The second answer is a basic one in terms of everything being relative to your own body weight. I mean really who cares if you can max squat 300 pounds when you weigh 400 pounds. That just means you can't move athletically with power. And will probably always get beat in every sport you participate in that requires those metrics.

However, when you figure the actual forces applied to the body for sports and the simple physics that says you must produce power or force greater than your body weight to jump or run to elicit any appreciable results; Training with resistances above and beyond your body weight is required for success.

What's good is being able to do at least twice your body weight.

Here I am doing 1x my body weight (180 pounds) on my shoulders. I can jump fairly well with this resistance.

Then I do 2x my body weight (360 pounds). I can still jump but obviously not as high.

Finally, I push my limits and do 3x my body weight (540 pounds). That was not easy, and I prefer to set the safety valve pretty much all the way open so I can feel the weight. 540 pounds doesn't fly very high and comes back down very fast. But nonetheless, I can push myself with heavy weights (or multiples of my body weight) attempt to apply enough force to jump and never risk injury.

Friday, October 23, 2009

The Old Man, the Boy and the Donkey

An old man, a boy and a donkey were going to town. The boy rode on the donkey and the old man walked beside him. As they went along they passed some people who remarked it was a shame the old man was walking and the boy was riding. The man and boy thought maybe the critics were right, so they changed positions.
Later they passed some people who remarked, "What a shame! He makes that little boy walk." They then decided they both would walk.
Soon they passed some more people who thought they were stupid to walk when they had a decent donkey to ride. So they both rode the donkey.
Now they passed some people who shamed them by saying how awful to put such a load on a poor donkey. The boy and man said they were probably right, so they decided to carried the donkey. As they crossed the bridge, they lost their grip on the animal, and he fell into the river and drowned.
The moral of the story? If you try to please everyone, you might as well kiss your ass good bye.

Friday, October 16, 2009

The Fix to Problems with Personal Training

Typical scenario:
You sign up with a personal trainer.
Pay approximately $1/ minute (average rate for the F-M area) and train for 30-60 minutes.
Do 10 minutes of elliptical, 10 minutes of bike and 10 minutes of treadmill.
Then do 20 minutes of strength training.
A typical 50 minute workout for $50.
The whole time the trainer is standing over you either barking orders, watching tv with you while doing cardio, or babying you. Most cases providing as a gym buddy.
Now if this is what $50 a workout is worth to you, by all means do it.
I find intelligent, motivated clients who can perform a great workout on their own, but need a few things to make it successful in achieving the results they're looking for.

1) The need for a game plan.
  • All my clients have a training log to follow and document progress.
  • We typically change it up every three weeks.
  • They go to the gym knowing exactly what the workout is that day.
  • There is no GMA (general milling around), each workout has a purpose.
2) The need for spurts of motivation and periodic check-ins by me.
  • My clients don't need nor want me to stand over them while working out.
  • New workouts require more one on one attention to insure proper form, technique, equipment set-up and understanding of the movement.
  • We talk fitness, nutrition and healthy lifestyle topics.
3) Consistency.
  • It's hard for most to have a trainer 3-4 days a week and have money left over in their budget. Add up the typical $50 session every workout for a month (figure 13-17 workouts) that equals $650-$850 for a month of training.
  • Now for $125-$175 a month (depending on length of your contract) you get all the guidance you need to achieve results and can afford to keep the services for 6 months to a year as it typically requires for lasting results. I have many who have been with me for years.

Friday, October 9, 2009

21 Universal Rewards of Success

21 Universal Rewards of Exercise
The number one reason that most people are out-of-shape is that they don't exercise enough.

I've often wished that I could give each and every one of you a personalized pep talk to get you up off the couch and into the gym, day after day. So here's my pep talk in bullet form - 21 rewards that you will gain from regular exercise.

Do yourself a favor and print this list and post it where you'll see it every day. When you need motivation or encouragement simply read over this list and feel your motivation soar.
  1. You'll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.
  2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you'll be trading your clothes in for smaller sizes.
  3. You'll be less stressed: You have enough stress in your life - it's time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.
  4. You'll have more energy: WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise.
  5. You'll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you'll be pleasantly surprised when difficult tasks begin to seem easy.
  6. You'll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.
  7. You'll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.
  8. You'll be more confident: Who doesn't wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.
  9. You'll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.
  10. You'll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.
  11. You'll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.
  12. You'll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.
  13. You'll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.
  14. You'll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.
  15. You'll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You've probably heard of ‘runner's high', this can be achieved by any great workout.
  16. You'll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.
  17. You'll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.
  18. You'll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.
  19. You'll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.
  20. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!
  21. You'll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you'll see shape and tone in all the right places.

What are you waiting for? Lace up your shoes and get moving!

Guarantee Your Success

The quickest, easiest way to guarantee that you'll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You'll be held accountable with your workouts and you'll be instructed properly and shown techniques and strategies that will expedite your results. Call or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire.

Friday, October 2, 2009

Crabs, Haters and Vampires

This is the true story of my budding entrepreneur ah-ha moment that took place in Charleston, South Carolina.

After my freshman year in college, I decided to do something big and kinda gutsy (according to my family and friends). I went and sold encyclopedias door to door in South Carolina.

One of the meeting places for our ambitious group was in Charleston. These meetings made for a long day when we drove from our “territory” in Anderson to Charleston and back. During a break, we were allowed to the coastline and take in the scenery and watch people fish for crabs off the rocks.

One fisherman had one of those white five gallon paint buckets sitting next to him. I was curious so I looked to see what was inside it.

What I saw was a bunch of live crabs at the bottom crawling on top of each other. One crab seemed very ambitious. He climbed on top of all the other crabs and then reached his leg for the lip of the bucket. Once he hooked his leg on that bucket lip he began to pull himself up - clearly he was trying to make a break for it.

I let the fisherman know that he was about to be one crab less if he didn't put a lid on that bucket and he just chuckled and said; "watch what happens next."

Now what happened next was literally an epiphany for me. Right there I had my big ah-ha moment.

As this ambitious crab was hoisting himself up to make a run for freedom, several other crabs from the bottom methodically reached up, grabbed its remaining legs and pull him back down to the bottom.

Then the fisherman turned to me and said that crabs by nature self police each other and so a lid is never required on the bucket.

To me it wasn't "self policing" - it was "forced suppression."

Doesn't this epitomize human behavior?

Think about that. We're all surrounded by 'crabs' 'haters' and "vampires" who suck up your precious time and try to squash your ambitions, motivation, passion and enthusiasm.

Sometimes these crabs are those closest to you…or they could be people that you occasionally hang out with or people you work with, or even your significant other.

Fear is their greatest motivator. Fear of losing you. Fear of change. Fear of being left behind.

They conceal their fears as genuine concern for you. They always have a reason to burst your bubble, to instill doubt inside you and get you to second guess yourself. You know who these people are in your life. You can feel the bad vibes coming off them after just a few minutes of being in the same room as them.

They're creativity killers. They're time and energy vampires. They're your mojo killer.

Sound familiar? After that summer in South Carolina, I came home and literally took a survey of everyone in my life. Then I cut out everyone who was poisonous to me. I cut out some friends I knew from high school. I knew why others cut out some business partners. And I even know people who seriously limited exposure to certain family members who (unfortunately) can't be cut out permanently because - well, they're family.

Maybe it's even you… who is your own crab, hater or vampire?

Think how you talk to yourself and others around you. We all live in our own realities; it’s up to us to create the world we want to experience.

If there was ever a single thing you needed to know. It would be to have the ability to identify the crabs in your life - the people, the thoughts and the ideas that hold you back from achieving your personal goals.

Next, GET OUT and stay away from them- for your own sake. Instead, surround yourself with positive, supportive and energetic people who will help you grow.

Friday, September 25, 2009

Liquid Diets

Q: Have you heard anything bad about liquid diets to clean your system out?

A: A liquid diet incorporates either partial meal replacement or all fluid consumption, which may be in the form of teas and juices. Most liquid diets may not be suitable for long-term or excessive weight loss. They are, however, of benefit for certain types of procedures—both pre- and post-op—plus they are a type of regimen that is desired following bariatric surgeries.

When liquid diets are used - Bariatric Surgery
Most physicians do not recommend a liquid diet unless an individual is to undergo certain procedures that include colonoscopy and sigmoidoscopy. In pre-operative cases, a clear liquid diet serves many functions: It can flush the bowels while decreasing strain on the digestive system.

Allowed beverages include coffee, tea, sports drinks, and broth; some juices are also permitted, if strained first. Before beginning this type of liquid diet, a physician will provide a detailed fact sheet on how to proceed and for how long. Individuals who undergo bariatric surgery may be required to follow a fluid-only diet for up to ten days following the procedure. When liquid diets are used - extreme obesity.

In some cases, extreme obesity is treated with an all-liquid diet. This can be successful initially, but must be monitored by a physician for any negative side-effects. A general consensus, however, is that this type of approach will not teach individuals the necessary requirements of healthy eating to maintain the weight loss.

Liquid diets and health issues
A liquid diet may not provide the needed nutrients to maintain adequate energy levels in most individuals. Short-term weight loss can be achieved, but when liquids such as protein shakes are eventually eliminated from the diet, pounds tend to be regained. Those who embark on a juice fast—also categorized as a form of liquid dieting—may find it less than satisfactory. The lack of proteins and fiber is also at issue with many physicians. In most cases, the replacement of food with fluids, even if medically supervised, simply will not be practical in the long term for those who need to lose only a minimal amount of weight.

Some individuals believe that fluids will cleanse the system of impurities, including those that have built up in the liver. These beliefs are generally refuted, with the caveat that the elimination of most processed foods is always beneficial. The concern lies mainly with a fanatical approach to a liquid diet in which one ignores the essential vitamins, proteins, fibers, and other required sources for optimum health. Ultimately, nutrition and resistance to disease will suffer in the effort to achieve a more defined physique.

Incorporating a liquid meal replacement can be an acceptable way to reduce a limited amount of weight, but should be used in conjunction with regular meals. Without portion control, these diets may fail as well.

Oprah readily admits her being on a liquid diet was a huge mistake.

Take home message is liquid diets are generally reserved for broken jaws or related injuries, troubles with your gut, emptying GI tract prior to surgeries or colonoscopy. Never recommended for more than 10 days.

Not the answer to weight loss by any means.

Looking for a cleansing program? Search my archives for the Liver Cleanse.

Friday, September 18, 2009

Ball to Box Jumps

Want vertical?
The ball to box jump is a classic way to incorporate vertical jump training into your workout. The idea is to stimulate the muscles to fire quickly from a rest position and explode up sending your body soaring through the air. Granted this is only one aspect of jump training and doesn't elicit the plyometric or stretch-contract effect on the tendons for optimal use of kinetic energy (more videos displaying that in the future).

Lacey is one of my clients who likes to push herself in the aspect of being good at everything and her workout regime backs it up. In six months she has lost 17 pounds, gained strength by 200% pretty much across the board. Started by doing three days of strength training and three days of advanced dance classes. Now Lacey has evolved into a fitness diva and runs 2-3 miles two days a week, sprints on the treadmills another two days a week, advanced dance classes two days a week, strength trains three days a week and recently added boxing training one day a week, in addition she tries get up early and do some form of cardio (treadmill or elliptical) two days a week, and does my boot camp every other weekend. Add 'em up and that 10-13 workouts per week.

My experience is 2-3 workouts a week doesn't cut it in getting results but it's a starting point. The progression to numerous workouts per week is a lifestyle change. And the results can become addictively rewarding. And yes she does have an 8-5 job and just started her own marketing business and scrapbooks and knits. We all have time. It's what we do with it and prioritize things that matters.

Thank you Lacey for being a good sport and allowing me to show the "didn't quite make 35" video."

Friday, September 11, 2009

Training Around Injuries

Aw shoot it happened! A stupid injury! Now what?!

Hold up, the sky hasn't fallen. First assess the injury. Is it so bad that it inhibits you from doing specific motions or exercises? If so you better see a doc; if not maybe simply taking it easy for a few days will suffice while your body heals.

Better yet, work around it. If it is a leg injury, don't neglect your upper body workouts. And so on.

I have worked with the most difficult situations in helping people bounce back from injuries. While I am not a doctor, chiropractor or therapist- I have been instrumental as the bridge between surgeries, treatments, rehab sessions and that period of time where insurance runs out for therapy as well as what to do after doctor release dates. I know my limits and make sure to either talk with the doctor or therapist as to what the rehabilitation plan is or communicate through my clients to get all the information and make sure we are all on the same page.

Background experience includes: foot, ankle, knee, hip, back, arm, shoulder, rib, and neck injuries and surgeries. Stroke, various abdominal surgeries, muscle strains, ligament sprains, fibromyalgia, muscle strength or flexibility imbalances resulting in poor posture, running mechanics, joint misalignment and various odd pains. And lately, quadriplegia.

Seems like I always get the tough ones. But the many successful outcomes are so rewarding.

Remember the body heals itself when given an opportunity.
  • Ice heals. Ice for 5-15 minutes multiple times for the first 72 hours of an injury.
  • Heat loosens up muscles and facilitates blood flow. Use only before an activity. Caution heat can cause inflammation which is counter-productive for healing. Not recommended during the first 72 hours of an acute injury.
  • Hot/ cold flush for intense exercise recovery. Great for multiple day intense camps, first week of practice and other grueling events. The idea is to use the muscles as pumps to flush out waste products from exercise that cause us to be so incredibly sore but not injured. Best way to do it is to have available two tubs. A hot tub and a cold tub. switch back and forth between tubs with 30 seconds to a few minutes in each. Don't just hang in the hot tub.
  • Drink water, milk or other fluids that will replenish your body.
  • Eat proteins, healthy fats, fruits and vegetables. These are healing foods.
  • Move your body. The body needs to move. The more it moves about the better it works.
Yeah injuries are no fun, but smart training can accelerate the recovery process quicker than the "average" person's expectations. I can help.

Friday, September 4, 2009

As more friends, family and clients become educated about fitness, nutrition and inundated by supplement claims- the question comes up as to what is a good quality ____ supplement?

In the past five years I have been able to confidently suggest for or against certain products or brands. I have a secret source that I will reveal today. It is

This is a non-profit independent research group that basically goes around, buys products off the shelf or orders it in (if it is a direct selling product) and then performs a complete analysis without the scientists knowing which brand (blind testing). Their product selection process is stated as:
Products were selected to represent those commonly sold and/or available nationally in the U.S. and Canada. purchased products on the open market through retail stores, on-line retailers, catalogues, or multi-level marketing companies. Products were not accepted directly from manufacturers.

They look for:
  • Whether the supplement contain what it says on the label.
  • Quantities and relationship to minimum recommended requirements through high dose toxicological warnings.
  • Any contaminates or other products that aren’t suppose to be present.
  • Quality of product (synthetic, natural sources, extracts, etc).
  • Ability to disintegrate in solution.
  • Nutrition content for shakes, bar, drinks.
  • What products do or don’t pass the athletic banned substance list.
  • As well as a separate recalls and warnings page.
They test everything from multi-vitamins, sports supplements, weight loss, memory enhancement, joint health products, herbals, cholesterol lowering, vision, prostate, menopause, probiotics and numerous special ingredient items.

My knowledge is only as good as my sources. And Muscle & Fiction magazines don’t make my reading list.

Thursday, September 3, 2009

Fall Boot Camp

Have you enjoyed Monty's past boot camps? Or are you interested in joining a boot camp? Well Monty's boot camp is perfect for you! Each one hour boot camp is completely different and an intense, challenging, fun workout!

$125 (for ALL 9 weeks)
$20 per Boot Camp Session

September 12, 2009
September 26, 2009
October 24, 2009
October 31, 2009
November 7, 2009
November 21, 2009
December 5, 2009
December 19, 2009
January 2, 2010

8:00 am

Locations will be announce one week prior to boot camp (due to weather and other activities going on in the area). All locations will be located in Fargo-Moorhead!

  • Wear layers for hot/ chilly mornings and rain/ snow gear
  • Appropriate shoes (running shoes, cleats for agility, snow)
  • Work/ workout gloves for tires and playground
  • Water Bottle
  • Sunglasses, sunblock, towel
  • I’m notorious for changing things up so be flexible for change in plans
  • Let’s have fun, and play hard
  • A friend

Email Monty Moran for more information

Check us out on Facebook (Cormax West)

Friday, August 28, 2009

The Marble Story

Here is a story I dug up from my vast archives. Interesting angle on priorities, work and enjoying life. Enjoy!

The older I get, the more I enjoy Saturday mornings. Perhaps it's the quiet solitude that comes with being the first to rise, or maybe it's the unbounded joy of not having to be at work. Either way, the first few hours of a Saturday morning are most enjoyable.

A few weeks ago, I was shuffling toward the garage with a steaming cup of coffee in one hand and the morning paper in the other. What began as a typical Saturday morning turned into one of those lessons that life seems to hand you from time to time. Let me tell you about it:

I turned the dial up into the phone portion of the band on my ham radio in order to listen to a Saturday morning swap net. Along the way, I came across an older sounding chap, with a tremendous signal and a golden voice. You know the kind; he sounded like he should be in the broadcasting business. He was telling whom-ever he was talking with something about "a thousand marbles." I was intrigued and stopped to listen to what he had to say "Well, Tom, it sure sounds like you're busy with your job. I'm sure they pay you well but it's a shame you have to be away from home and our family so much. Hard to believe a young fellow should have to work sixty or seventy hours a week to make ends meet. It's too bad you missed your daughter's "dance recital" he continued. "Let me tell you something that has helped me keep my own priorities." And that's when he began to explain his theory of a "thousand marbles."

"You see, I sat down one day and did a little arithmetic. The average person lives about seventy-five years. I know, some live more and some live less, but on average, folks live about seventy-five years.

"Now then, I multiplied 75 times 52 and I came up with 3900, which is the number of Saturdays that the average person has in their entire lifetime. Now, stick with me, Tom, I'm getting to the important part.

It took me until I was fifty-five years old to think about all this in any detail", he went on, "and by that time I had lived through over twenty-eight hundred Saturdays." "I got to thinking that if I lived to be seventy-five, I only had about a thousand of them left to enjoy. So I went to a toy store and bought every single marble they had. I ended up having to visit three toy stores to round up 1000 marbles. I took them home and put them inside a large, clear plastic container right here in the shack next to my gear."

"Every Saturday since then, I have taken one marble out and thrown it away. I found that by watching the marbles diminish, I focused more on the really important things in life. "There is nothing like watching your time here on this earth run out to help get your priorities straight."

"Now let me tell you one last thing before I sign-off with you and take my lovely wife out for breakfast. This morning, I took the very last marble out of the container. I figure that if I make it until next Saturday then I have been given a little extra time. And the one thing we can all use is a little more time."

"It was nice to meet you Tom, I hope you spend more time with your family, and I hope to meet you again here on the band. This is a 75 Year old Man, K9NZQ, clear and going QRT, good morning!"

You could have heard a pin drop on the band when this fellow signed off. I guess he gave us all a lot to think about. I had planned to work on the antenna that morning, and then I was going to meet up with a few hams to work on the next club newsletter.

Instead, I went upstairs and woke my wife up with a kiss. "C'mon honey, I'm taking you and the kids to breakfast" "What brought this on?" she asked with a smile. "Oh, nothing special, it's just been a long time since we spent a Saturday together with the kids. And hey, can we stop at a toy store while we're out? I need to buy some marbles.

Friday, August 21, 2009

More About Cormax West Personal Training

Hello, Friends!

For most of us, summer vacation is over, kids are back in school, and focus is directed back to "getting back to business." For us, that's getting back to the business of fitness.... YOUR fitness, in fact, lol.

I heard a great quote this week - "Like anything else, with proper training, what was once hard becomes easy." Applies to fitness, too! Yes, it's hard to start. Yes, it's hard to stick with it. But it's so worth it! To reach your next level of fitness and health, no matter what your goals are, you need to constantly challenge yourself, and seek for consistency and professional advice. That's where we can help, of course!

So how well do you really know Cormax West Personal Training?!

Here are some interesting (or maybe not?) facts that most people DON'T know:

  • Our first "studio" was a 1500 square feet room on Main Avenue in West Fargo, with 3 sets of the Cormax machines, an assist pull-up and dip machine and an adjustable slant board for abs. We painted the walls ourselves and the ceiling was only 9' 6". Now that space remains unoccupied. Obviously a poor location
  • Some of our very first clients (from the Exercise Physiology Lab at Orthopaedic Associates) are still training with us to this day - 15 years later! (And look better and stronger now than the day we met them! We love you guys!)
  • Back in those days Monty had three jobs.
  • He worked in the Exercise Physiology Lab rehabilitating numerous ACL repairs and the like, as well as baseball hitting and throwing mechanics instruction, hockey treadmill training, running treadmill training, plyometrics training and strength training. The clientele ranged from youth to college to adult fitness to Olympic athletes and professional athletes.
  • He worked directly under a Physical Therapist in rehabilitating nursing home residence. Two notable memories were how amazing it was to see 80+ year old individuals regain strength, balance and coordination in such a short period of time and meeting and rehabilitating a man who suffered a stroke whom was a veteran football player from Super Bowl III.
  • He was also the Off Ice Director for Burggraf Skating Skills where he trained Mites through NHL players. He also expanded his program to figure skaters.
  • About nine years ago Monty became the first trainer to experiment with the Cormax line of strength training equipment. And still remains the knowledgeable source in Cormax training beyond the inventor, David Karlstrom.
  • We moved our training site to the West Acres Sports Center in October of 2008.
  • We welcomed aboard Lacey Igo as our PR & Marketing Director soon after the move. I can't thank her enough for her creative help.
  • We provide an innovative, results oriented and cost effective personal training service called Semi Private Training.
  • This spring we incorporated boot camps for youth and adults. All of the related information is posted on Facebook pages.
  • Monty at one time weighed 245 pounds in attempts to be a strongman competitor. Soon realized that weighing 60 pounds less is far more enjoyable.

Contract Pricing on All Semi Private Training Programs!

Lacey and I have researched our pricing in serving to help you, our local community, seek better fitness, health, and better quality of life! And we realized that we offer what people actually want at a discount -here are the facts:

We offer the most cutting-edge programs possible and constantly seek improvement in all we do; our clients get amazing results; and the training environment we create is positive, encouraging and FUN!

Our client niche is motivated, smart and hard working fitness enthusiast who don't need a trainer to hover them. Rather our clients want to know that when they walk in the gym they know exactly what they are doing that day with program in hand to log their progress and have an experienced trainer available to help set weights, modify routine and an be there as an extensive source of information to refer to for questions relating to health and fitness.

We are implementing contracts in order for the accountant to be able operate a budget and for us to have an idea as what time slots will be available at different times of the year to serve you better. EFT, monthly invoices and recurring credit card payments will also be offered for your convenience.

Additional programs such as boot camps are offered at discount to current clients in appreciation for your continued loyalty.


Many of you know that Doug Duran has purchased Cormax equipment last Christmas season for the gym. But in addition to Cormax, Monty implements bands training, rehabilitation, free weights, machines, his version of cardio training on treadmills, bikes and ellipticals. As well as tires of all sorts outside, speed training, jump training and other toys such as sledge hammer and tow ropes.

THANK YOU for your continued support, interest, and friendship. You're important to us!


Monty and Lacey
Cormax West Personal Training

The following is an article we found from some friends of ours.

Knowledge can lead to better health.

The Deep Fried Disaster
I am often asked how to lose weight quickly and easily.

Of course no one wants to listen to a lecture on the importance of healthy eating coupled with a solid exercise routine. That would preclude the quick and easy part.

So in a world where two thirds of all adults are overweight or obese, and some doctors predict that we will soon see a generation with a lower life expectancy than their parents due to obesity related diseases, I've come up with a solution that is both quick and easy. (Drum roll, please.)

Stop eating fried foods. (Gasp!)

Fried foods, despite having little to no nutritional value and being loaded with fat and calories, have become an accepted indulgence in our society. So accepted that many restaurants serve fries or chips alongside every meal.

It's no wonder that fried foods are the number one thing that most people crave – they are salty, addictive and plentiful.

Are Fried Foods Really That Bad?

In a nutshell, yes, fried foods really are that bad for you.

Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that same potato, turn it into French fries and you have 380 calories and 18 grams of fat.

Frying food is the easiest way to dramatically increase the calorie and fat content. And you know that extra calories and fat end up as extra body fat.

Other disasters that fried foods put you at risk for include:
  • Heart Disease
  • Diabetes
  • Clogged Arteries
  • High Blood Pressure
  • Obesity
  • Acne
Fried foods have also been known to trigger Acid Reflux and IBS (Irritable Bowel Syndrome).

Need I say more?

Going Fried-Free

Giving up fried food may not be easy, though it will arguably be one of the best things you do for your health and appearance. You will lose weight and improve your health by eliminating fried food from your life.

Keep in mind that, like all habits, the first thirty days will be the toughest. Make things easier by staying away from situations that place you in front of a big basket of fries or plate of doughnuts.

New Foods to Love

Instead of fried foods, enjoy the following:
  • Substitute a salad or fruit instead of fries
  • Baked potato – but pass on the butter and sour cream
  • Baked chicken instead of fried chicken
  • Baked chips instead of fried chips
  • Raw veggie pieces
You may be surprised how delicious these healthier options taste.

Help, I'm addicted!

If your diet has consistently included fried foods - multiple times a day or several times each week, then giving it up may take more work than simply trying healthier options.

You'll need to use some mental strategies as well.

To do this focus on all the negative things about eating fried foods:
  • Think of how bloated and heavy you feel afterward
  • Remember the heart burn you've experienced
  • Focus on the extra pounds you want to lose – imagine doughnuts and French fries sticking to your belly and thighs
  • Look at your acne
  • Feel the discomfort of being out of breath doing normal activities
You didn't think I was really going to skip telling you how beneficial exercise is to achieving your health and weight loss goals did you?

The bottom line is that exercise plus healthy eating will give you the body that you want.

What are you waiting for? Drop that bag of chips and call me for a workout that will change your life!
The Trans-Fat-Free Decoy
You've probably heard that many restaurants and food manufacturers have stopped using trans-fats. Don't get too excited. While trans fats aren't as bad as other fats, fried items are is still loaded with fat, calories, and sodium – all things that you want to avoid when trying to lose weight.

Before you eat a trans-fat-free item check the overall nutritional content. Does it contain saturated fat? What is the total fat and calorie count? What about sugar and sodium? Don't let a trans-fat-free label distract you from the overall nutritional content of the food.

Friday, August 14, 2009

Video: Wall Push-Ups

Wall Push-Ups

Shoulder workout for those of us who get bored quickly.

First the horizontal position: The Trick here is to think about pushing the floor forward with your hands so that you stay planted against the wall to prevent the feet from slipping down.

The diagonal position: Seems to be the easiest.

The vertical position: Tends to have limited range of motion because your head is in the way.

Wall shuffles: These are great for coordination and actually easier than they look.

Friday, August 7, 2009

The "Best" Test

The "Best" Test by Chris Widener
Some time ago, I spoke to a group of salespeople in Kansas City as they kicked off their new team. It was exciting to see them get excited about making a difference through their work.

The topic they assigned me was "Simply the Best." So as I prepared, I asked myself, "What characteristics would help someone pass the "Best" test? That is, what are the characteristics of those who become the "best" at what they do? Here are the thoughts I shared with them:

The Best are Optimists. You can't get to the top if you don't think that there is a top or if you think you can't make it. One characteristic of those who reach the peak is that they always believe that things can get better or be done better. This pushes them on to be their best.

The Best have Vision. They can see ahead of the pack. Their eyes aren't locked into the here and now. They see the bright future and what things will look like when they reach their destiny. While working hard for today, they live for the future! They do what Stephen Covey calls begin with the end in mind.

The Best Relentlessly Pursue Excellence. The status quo is not for them. They want to be the best and experience the best. And that means giving their best. They go the extra mile so that in everything they do, in everything they say and think, they are striving for excellence.

The Best have a Life Long Habit of Personal Growth. They don't want to stay at the level they are at. They want to grow in their work, their intellect, their spirituality, their relationships, and in every area of their life. And they discipline themselves to put themselves in situations wherein they grow. Personal growth doesn't "just happen." You choose to grow. I always suggest what Zig Ziglar does and that is to enroll in "Automobile University." Whenever you are driving around, listen to a personal or professional growth tape or CD. Over the long run you will grow. Also, read more. The old saying is true: Leaders are readers. So are those who pass the "Best" test.

The Best Understand that They will be Pushed by the Competition - and They Welcome It. Like the lead runner in the race who has someone on his heels, the best know that the competition is right behind them. They love it though because they know that the competition keeps them from becoming lazy and resting on their laurels. Instead, the competition pushes them to go faster and to achieve more - to remain the best by forging ahead.

The Best have a Quest for Leadership. Someone has to lead - it may as well be the best! Those who attain it get there because they want to. They want to lead and help make a difference. And they want to be equipped with the skills necessary to lead others on to a better place.

The Best Leave a Legacy. They aren't in it just for themselves, though they will surely reap the rewards of being the best. Rather, the build things that last beyond themselves, things that can be enjoyed by others as well.

The Best are Adept at the Two Most Important Pieces of Time and Personal Management: Prioritize and Execute. Just like weight loss boils down to eat right and exercise, personal management boils down to prioritize and execute. First, prioritize your activities. The important stuff goes on the top. Then, execute: do them. The best have habits and discipline that get them to the top by doing the best things and doing them first.

The Best Focus on Building Relationships. Success does not come alone. Everyone who achieves much does it with the help of countless others. How do the Best get others to help them? They treat them right. They embrace them and help them. People become the best because they help other people, and people like them.

The Best Make no Excuses. When they fail they admit it and move on. They get back up and do it right the next time. They let their actions speak loader than their words. They stand tall and do the right thing the next time. No excuses, just results.

The Best Understand that the Good is the Enemy of the Best. Yes, they could say, "this is good." But that would mean they have settled for less than the best. Many people think that good is good. Good is not good. Good is the enemy because it keeps us from the best. Choose your side: the good or the best. The Best choose, you guessed it, the Best.

The Best Dare to Dream. While others live the mundane and settle into a life they never bargained for, a rut, the Best dream of a better life. And then they take the risks necessary to achieve their dreams. They live by Teddy Roosevelt's quote: Far better it is to dare mighty things, to win glorious triumphs though checkered by failure, then to rank with those poor spirits who neither enjoy nor suffer much because they live in the grey twilit that knows neither victory nor defeat.

Want to be the best at what you do? Take inventory on the above characteristics and then start moving to bring your life in line with the characteristics of the "best." Then when you get to the top you will know that you have passed the "Best" test.

You are Made for Success!

Chris Widener


Related Posts with Thumbnails