The economy stinks. The Dow is a downer. Layoffs left and right. I can only imagine what 1930 must have felt like. I stopped watching the news because it was leaving me with a negative frame of mind. I think the media heavily reports doom and gloom, so I don’t believe it’s as bad as we all perceive it to be. There is plenty good going on. But I’m also realistic.

Money and the economy are in the top 5, if not the top 3 lists of personal importance for most Americans. Relationships and purpose fall up there too. But exercise and diet…not so much. For some it’s lucky to squeeze into the top 20! But it IS important. Now more than ever. Which brings us to this post today.

You see, now more than ever your health, fitness, and nutrition are important. Because it’s the foundation for handling everything else in life. If you can’t take care of yourself, you can’t take care of others and the other stuff in your life.

Think of flying. When you’re on the runway ready for takeoff, the flight attendant tells you to put the oxygen mask on yourself FIRST. Then the child. As a kid I remember thinking that was backwards. Children should be protected first I thought. But the airline knows better. They know if you get the mask on the child and aren’t able to get it on yourself, you’re in big trouble.

The same goes with your health. It MUST be taken care of first. BEFORE you can take care of anyone or anything else.

Today I give you the top 5 reasons to exercise and eat right in a down economy. I think they’ll resonate with you. Maybe not all, but some. Pay attention to them. I’m sure you can picture someone you know that ‘has it all’. They’re calm, cool, and collected. They’re always in control no matter what happens. These are the people that own their health and fitness. And you can and should too. OK, enough all ready. Here they are.
Confidence and charisma. Exercise breeds both. When you’re fit, lean and toned; when your blood pressure and heart rate are low and steady; when stress is decreased or eliminated altogether; when your focus is razor sharp; when you feel really good – not just healthy – but also proud of your appearance… that’s when you are at your best.  In today’s environment a healthy resume is not the only thing needed. You, and the perception of you, must impress the potential employer that you’re THE best one for the job. Being overweight, out of shape, and lethargic does not present you in that light.

Your best medicine. According to the American Psychological Association, nearly half of Americans said their stress increased in 2008. With money and the economy topping worry lists. Exercise is the best cure for mental and emotional stress. And right now, in this economy, there’s a lot. The APA also reports three quarters of people experience physical problems such as upset stomach and headaches because of stress. When you’re stressed you become more susceptible to sickness and disease.  You tire quicker and frustrate easier.  Some would have you believe that the answers to all your health concerns are contained in little pills. That’s misleading.  And it’s dangerous. If there is a panacea, it’s exercise and a nutritionally sound diet.

Depression is at an all time high. Studies have shown those with a sense of personal control – that which exercise can create – is a characteristic of happy people. Plenty of research points to exercise being the best cure for mild depression. Mild depression is the gateway to an unhealthy lifestyle. It leads to unhealthy behaviors such as smoking, drinking, and eating poorly. It’s a viscous cycle that is hard to escape. In all my years of talking to men and women struggling to achieve health and fitness results, the hardest part is getting started or re-started. Breaking the cycle of depression takes a massive amount of effort. But once you make that one decision, and with each passing day, it gets easier and easier.

“An ounce of prevention is worth a pound of cure.” Being sick is expensive. And it’s not good to miss work, especially if your job is on the line. But it is good to save money on doctor’s visits, medications, and other costs associated with your health. This begs the age old question, if you don’t have your health what do you really have? Nothing. Nada. Zilch.

Exercise and a healthy diet improves your health, stimulates your immune system, increases productivity and energy, increases self esteem, improves mental focus, decreases risk of heart disease, osteoporosis, and diabetes to name just a few. It increases strength and stamina, reduces depression, decreases stress levels… should I keep going? I think you get the point. But I could easily add another fifty benefits.  

A healthy lifestyle makes you rich in spirit. It would be ignorant of you to put your head in the sand and ignore the financial mess we’re in. But at the end of the day, you and your relationships are what are most important. Exercise and a sound diet give you the framework for a rich spirit. No one wants to be around a ‘Debbie Downer’. Being rich in spirit means stepping back and taking stock of what’s really important. And being able to appreciate that.

If you’re exercising now then you know the benefits and have seen and felt them. if you’re not, you need to jump on this wagon now. And fast. Trust me; it’ll take you for the ride of your life!

To your health,

Tim

P.S. I’m going deeper into stress, cortisol, and how it affects your weight in my next post. Stress is rampant in our lives today and we must do our best to keep it in control. Be on the lookout.

Posted under Fitness Tips

Did you see President Obama address the nation
last night? I hope you did. Because he had a
wonderful message for your fitness and
weight loss goals.

Here’s what he said:

“Now, it’s important to remember that this crisis
didn’t happen overnight and it didn’t result from
any one action or decision. It took many years and
many failures to lead us here. And it will take
many months and many different solutions to lead
us out. There are no quick fixes, and there are no
silver bullets.”

Ok, I lied. He was addressing the economy, not
your fitness and weight loss goals.

But he’s dead on accurate.

Because permanent and lasting fitness and weight
loss results take time. Doesn’t matter if you’ve
gained 30 pounds or just got a little softer over
time. As Obama said, “…it didn’t happen
overnight and it didn’t result from any one action
or decision.”

You didn’t get where you are by eating one big
meal or skipping one week of exercise. He goes on,
“It took many years and many failures to lead us
here.” Months or years, setbacks or failures, he’s
right. You are where you are today due to action
and decisions you’ve made over time.

The fact is, things don’t just happen overnight.
You don’t gain 10 pounds in a day by eating one
bad meal. Or fall out of shape by taking off 2
weeks from exercising. No, no. “It took many years
and many failures” to get where we are.

So where do we begin?

Something quick. Something easy.

Well, again, just as Obama says, “…it will take
many months and many different solutions to lead
us out. There are no quick fixes, and there are no
silver bullets.”

Thank you, thank you, thank you!!

There is rarely, if ever, a quick and easy
solution.

You canNOT do it by using a supplement. You canNOT
do it by walking more. You canNOT do it by going
on the newest fad diet.

Obama not only points out the problem, but offers
this solution:

“That’s why we’ve put in place a comprehensive
strategy designed to attack this crisis on all
fronts.”

Great strategy Mr. President! A comprehensive
health and fitness program with accountability and
support.

That plan is what I call the 3-Legged Stool of
Body Transformation. Strength training, cardio
training, and supportive nutrition. A stool can’t
stand on one leg. It can’t stand on two. It needs
all three. And so do you.

Obama even had a 3-legged stool; jobs,
home ownership, and lending. “It’s a strategy to
create jobs, to help responsible homeowners, to
restart lending, and to grow our economy over the
long term.”

When I heard this sound bite on the radio driving
home from the studio last night it was uncanny how
analogous it was to our health and fitness.

Your health, fitness, and weight don’t happen
overnight. It all takes time. You won’t reach your
goal in one week or one month. If you’re expecting
quick results you’ll only set yourself up for
frustration and failure.

Take action with a comprehensive plan utilizing
the 3-Legged stool of Body Transformation. Attack
it on all fronts and you will start seeing
progress.

==============================
A Final Note About the Economy
==============================

I’m no economist. And I can’t say that I have
years and years of life experience under my belt.
But I do have an attitude toward our economy. And
I think it’s synonymous to our health.

You see, there are plenty of factors happening in
our economy right now that are completely out of
our control. The stock market, bailouts, lending,
etc… But there are certain things that we CAN
control. Things like our work ethic, our spending,
and our perspective and attitude. Those are the
things that will pull us out of these bad times.
I’m not ignorant enough to believe the other stuff
doesn’t matter. It does. But I will do everything
in my control to better the situation.

The same goes for our health. You can’t control
your family history, genetics, the sun, and second
hand smoke. But you CAN control the calories you
consume, your alcohol intake, and the amount of
exercise you get.

Taking responsibility for what you can control
empowers you and gives you the framework for a
successful life. It doesn’t matter if it’s the
economy or your health.

In health,

Tim

P.S. Controlling your perspective and attitude is
directly correlated with how you think and what
you surround yourself with. In this month’s issue
of our Richly Rewarding Living, our Special Insert
addresses this and shows you scientific proof. If
you’re not receiving the newsletter each month you
can subscribe by clicking here.

Posted under Fitness Tips, Weight Loss Tips

I was in New York City a few days ago visiting my girlfriend. As you may know she’s in culinary school at the Culinary Institute of America in Hyde Park (Yeah for me:-). But right now she’s completing her externship at Eleven Madison Park, a French restaurant in the city. As you can imagine she’s a foodie. (The definition of a foodie is a little ambiguous, but I think you’ll see what I mean.) But me, not really. Although I can appreciate it. I guess I do have some foodie tendencies. But I’m content with reheated noodles and chicken breast!

We had lunch at Jean-Georges. Jean Georges Vongerichten is a renowned Chef known for infusing the technique of the French cuisine with the flavors of Asia. His restaurant is 3 Star Michelin. That’s like winning an Oscar in the restaurant world.Here’s what lunch was like…

Bread: They don’t put a basket of bread at your table, but walk around and ask if you’d like one slice of wheat or a sourdough roll.

Amuse Bouche:  This literally translates to ‘mouth amuser’ and is compliments of the Chef.  It was 3 very small items. This primes your palette. It’s the opening act if you will. Kampachi sashimi with olive tapenade (about the size of a dime), carrot miso soup with a drop of orange oil (served in a small shot glass), and a potato fritter (the size of a thimble). As you can see these are VERY small and focus solely on taste.

First Course: Japanese Snapper Carpaccio, Crystallized Ginger, White Radish and Olive Oil. This was 4 slices of raw fish with a fantastic glaze on it. The radish was added for texture.

Second Course: Roasted Veal, Quince-Pineapple Compote and Roquefort. It was about 3 oz. of veal with fruit and a small amount of blue cheese matched perfectly.

Dessert: I chose the ‘Caramel’ dessert. This consisted of Vanilla Soda, Chocolate Pop, Coffee-Cardamom Ice Cream, Caramel Curd, Dehydrated Sponge, Roasted Pineapple Sorbet, Warm Caramel Tart, and Crispy Olive-Hazelnut Praline. I know that sounds like a lot, but it wasn’t. All together were 5 bites.

It was one of, if not THE best lunch I’ve ever had. And it lasted for about an hour and half. It wasn’t rushed. It wasn’t overdone. We walked around Central Park after because we had the energy to do so. We didn’t feel stuffed. We didn’t feel tired and lethargic. 

Foodies appreciate food. For its taste. Its texture. Its experience. It’s no surprise that we Americans have a portion control problem.  We get wide eyed at quantity, not quality. We’re victims to the ‘Super Size Me’ and ‘All You Can Eat’ options. And it causes the weight gain most Americans experience.

Foodies see and think different. They get wide eyed about taste, texture, and experience. So portion sizes are smaller. Focus is on quality, NOT quantity. And it’s the healthier way to view food.

The next time you cook dinner prepare a three course meal. A small appetizer, first and second course. And have dessert. But  don’t have an xtra large Ted Drewes concrete. Just a few small bites for the taste. That will satisfy your sweet tooth and save your diet. Then see if you feel different. I bet you do. I’ll also bet if you make this a habit you’ll be healthier. I guarantee it.

Posted under Nutrition Tips

Your last chance to register for ‘Bring on Spring’ Boot Camp is about here.  If you want to Lose Weight, Tighten, Tone and Firm Your Body, and Drop Dress Sizes Fast then this might be for you!

The deadline for registration is tomorrow Saturday, March 14th at 5pm. And we only have a few spots left. So you must act fast! You can register for your FREE class here.

Boot Camps are a FAST and FUN way to get FIT and FIRM. If you’re looking to get started with a health and fitness program then this will give you the kickstart you need. Whether you’re a seasoned athlete or starting from scratch, you’ll find exactly what you’re looking for.

And don’t worry about the weather. We’re holding it inside still. And yes, it’s early in the morning. But that’s because all you’ll have to sacrifice is your sleep. Get up, get in, get out, and get on! What’s 12 measley hours of sleep in exchange for a fit and firm body…energy out the wazoo…and getting back into those old jeans!?

Register today! You have a little more than 24 hours to do it. Don’t delay. Do this now while it’s fresh on your mind.

If you have any questions just give me a call, 314.863.7799. I look forward to seeing you there!

To your health,

Tim

P.S. You can ‘Try Before You Buy’ and see if this is what you’re looking for. Click here to sign up and see if it’s a fit!

Posted under Fitness Tips, health

Time. We all want more of it. And it’s often the
biggest barrier I hear preventing people from
starting an exercise program. So I’ll assume you
could use more too. And today I have a
super speedy workout for you.

Here at Fitness Together, our workouts are 45
minutes. When I first started as a part time
trainer at Fitness Together I thought it was so
cool to train my clients in 45 minutes. I was
use to training hour, even hour and a half
sessions. And my own workouts lasted that long or
longer too!

So you can imagine how refreshing it is for our clients
to be so efficient. And I thought, “Heck, if I’m training
my clients in 45 minutes, I should be able to do
the same.” And so now ALL of my workouts are
efficient. And effective.

But today I want to share a workout I learned
about a year ago. And it’s not 45 minutes. It’s
not 30 minutes. It’s not even 15 minutes!
It’s a mere 4 minutes. (A little longer when you
add in a warm up and cool down which I would
suggest you do.)

It’s called the Tabata Protocol. It comes from
Izumi Tabata, P.h.D., a former researcher at
Japan’s National Institute of Fitness and Sports
in Kanoya. Dr. Tabata worked with Olympic speed
skaters and tested an interval training with six
to seven 20 second sprints followed by 10 second
rest periods.

What’s cool about this is that athletes improved
both their aerobic capacity (needed for distance
and duration) and anaerobic capacity (needed for
sprinting at maximal effort). So the Tabata
workout is rare in that it can benefit both
endurance and sprint athletes.

Tabata protocol can be done with almost any type
of exercise. So here’s the plan for your quickest
workout…EVER!

Beginner
Tabata Squats
20 seconds of body weight squats followed by 10
seconds rest. Repeat for a total of 2 minutes.
Tabata Pushups
20 seconds of pushups followed by 10 seconds rest.
Repeat for a total of 2 minutes.

Intermediate
Same workout but go for 3 minutes on each exercise

Advanced
Same workout but go for 4 minutes on each exercise

Obviously the more advanced you are the longer it
will take. But start slow. And make sure to check
with your physician before you start any exercise
program.

Oh yeah, I almost forgot. There’s a little game
you can play with this workout. During your first
20 seconds, count how many squats/pushups you do.
Whatever that number is becomes your goal for each
20 second interval.

For example, let’s say I do 16 squats in 20
seconds. For each following 20 second interval I
now have to do 16 squats. If I finish early I get
more rest time. If I don’t finish the 16, I have
to do it over. It’s best to have someone time you
or a clock where it’s easily visible.

Now go get in a quick workout!

Tim

P.S. BTW, this is not a silver bullet to exercising.
I wouldn’t suggest only doing 4 minute workouts as your
health and fitness program. This is simply a great way
to get in a workout when you’re absolutely crunched
for time. If you would like to sit down and find out what
should be included in your program click here.

P.P.S  Our Bring on Spring ‘Four Weeks to Freedom’ Bootcamp
for Women starts one week from today, Monday, 3/16. There
are still spots remaining but you must hurry. Register here.

P.P.P.S I’m lovin this weather aren’t you?!

Posted under Fitness Tips

I just finished my cup of coffee from
Starbucks. They were brewing Sumatra today. It’s
one of my favorite beans. From the Asia/Pacific
region, it has virtually no acidity with herbal
notes and earthy aroma. Good stuff.

But that’s not what I want to tell about today. It
was what was on the outside of the coffee cup that
I wanted to share with you.

In my last post I gave you the key to unlocking your
potential; Decide, Commit, and Do.

Well, if you’re a Starbucks customer you’ve read
their ‘The Way I See It’ comments on the side of
the cup. These are comments and thoughts on a
variety of topics and from a variety of people.
From famous Hollywood actors to normal everyday
Joe’s. Some good. Some not so good. But this one
today was good.

Anne Morriss, a customer from New York City said
this:

“The irony of commitment is that it’s deeply
liberating – in work, in play, in love. The act
frees you from the tyranny of your internal
critic, from the fear that likes to dress itself
up and parade around as rational hesitation. To
commit is to remove your head as the barrier to
your life.”

Wow! VERY well put Anne.

I call that internal critic head trash. But
commitment does free you from that nonsense going
on upstairs. Over the years I’ve heard more
rationalizations than you could ever imagine.
Admittedly, some of my own.

You will continue to listen to them until you
commit. So take the step today and make your
commitment! Free yourself from the parade of
rational hesitation.

To your health,

Tim Chudy

P.S. – Ready to commit? Click here to
register for a complimentary consultation.

P.P.S – Not Ready For A Consultation Yet? No
Problem. Click here to receive your copy
of our complete information pack.

Posted under health