That’s the amount of money companies are making
peddling weight loss suppleme…err… scams.

You may have fallen victim to handing over your
dollars to them. The weight loss results they tout
are staggering. 40 pounds in 30 days, Joe Blow
loses 150 pounds, and many other similar results.
There marketing is very good. Shady at best.
But still good.

25 mil was revenue from ONE company! A
few days ago the FTC filed complaints on 10 other operations just like it.

Which puts it in the HUNDREDS of millions.

The saddest part; the crap they sell doesn’t even
work.

Solve the worlds weight problem and you should get
a BIG check. Sell snake oil and you should go
to jail.

Try as we may, we can’t redefine ourselves
overnight. That’s too easy. If that worked then
all of the late night infomercials and fitness
dvd’s would work.

But you CAN redefine yourself steadily, over time.

A very successful client of mine sold his
business for millions of dollars a few years back.
An article in the paper dubbed him as an overnight
success story. After talking with him, he said the
article gave him a chuckle because in reality they
were “a 10 year overnight success.”

That statement made me think. It opened my eyes
that as much as we might see overnight successes
or hear about 30 day weight loss stories, the
reality is it takes steady, constant, and yes,
disciplined action.

Read that sentence again.

It takes steady, constant, disciplined action.

Let it soak in.

Because until you buy into that you will continue
to search, try, and fail at whatever it is you want to do. And waste a lot of money in the process.

STOP believing in crap. Start accepting diet
and exercise does it.

To your weight loss success,
The Bootcamp Team

P.S. Do you need to lose 10, 20, even 50 pounds or
more? We can help. It’s a proven program that even
your doctor would recommend. Give us a call for more
details, 314.800.7607.

What’s interesting about this study is they looked
at how much specifc foods led people to gain
weight over four year periods.

Can you guess what food contributed to the most
weight gain?

It wasn’t candy. It wasn’t ice cream or cookies.

Potatoes.

Fried, boiled, mashed… didn’t matter.

Dr. Mozzafarian, an professor of epidemiology at
the Harvard School of Public Health, said this is
likely due to starches and refined carbohydrates
procucing bursts in blood glucose and insulin.
This leads to an increase in hunger and thus
upping the total amount of food people eat at
their next meal.

Everyone I sit down with in our consultation
process hears me address this problem. I call it
the ‘Viscous Carbohydrate Cycle’.

And the consequences don’t stop with eating more
food. It’s also responsible for energy highs and
lows, lethargy, dizziness, and depression. And
there’s more. Type 2 diabetes, heart disease, and
a slew of other bad stuff.

If you pass on the potato chips at Bread Co. and
opt for the apple or whole grain baguette, don’t
think you’re in the clear. Because there were
plenty of non-potato foods too.

The simple fact is this… we eat too many carbs.

We’re a carb laden socitey. And if you continue to
eat as you do, you will not lose weight, you will
not get healthy, you won’t pass Go, and you won’t
collect $200!

In all seriousness, you must control your
carbohydrate intake. I’m not saying go on Atkins.
But you must drastically cut your carbs.

This is one of the reasons why our clinically
proven, done-for-you nutrition plan works so well.
It’s a low glycemic, higher protein, precisely
desinged diet.

Ronni is down 14 pounds in 8 weeks, Anne Marie is
down 11 pounds in 8 weeks, Annie has lost 3 inches
in her waist in 4 weeks, Kathy lost 31 total
pounds and has remained at her goal weight for
over 2 years! And the list goes on.

If you would like more info on our nutrition
plan and find out how much weight you can expect
to lose contact me here.

To your weight loss,
Your Bootcamp Team

P.S. I haven’t posted in a while and there’s good reason for that. We’re currently in the midst of launching a new service. I can’t release all the details just yet, but it’s pretty exciting! This service will make personal training much more appealing and affordable for a lot of people. Stay tuned!

P.P.S. Cut the carbs!

Jack was a fitness icon introducing fitness to men
and women long before it was considered cool.

Jack influenced the lives of thousands. He was a
walking example of health. He taught the benefits
of fitness and nutrition throughout one’s life and
even joked a few years back, “I can’t afford to
die. It would wreck my image.”
With all the fitness advice that’s available
today, including my own, I think Jack sums it up
perfectly.

“The only way you can hurt the body is not use
it,” LaLanne said. “Inactivity is the killer and,
remember, it’s never too late.”

Jack’s contribution to the health and fitness
industry will likely never be matched. He was the
ultimate trailblazer. And he not only talked the
talk, but he walked the walk.

When he turned 43 in 1957, he performed more than
1,000 push-ups in 23 minutes. At 60, he swam from
Alcatraz Island to Fisherman’s Wharf in San
Francisco, handcuffed, shackled and towing a boat.
Ten years later, he performed a similar feat in
Long Beach harbor.

The guy was a health and fitness stud. And he’ll
be missed.

Rest in peace Jack.

Give this some thought. When do you think your
body needs nourishment? What’s the most important
time?

If you can make sure you eat the right foods at
these two times, you’ll greatly enhance your
bodies metabolic process which will help you burn
more fat and have more energy!

Before I tell you the answer I want to tell you
about a very interesting commercial I saw on TV
the other day. It was a commercial on Kashi
cereal.

Their entire angle to sell more boxes of cereal
was PROTEIN. “As much protein as an egg…now in a
bowl.” An egg has 6g of protein, a serving of
Kashi has 9-13g.

To my knowledge, no company has ever made a
comparison for cereal like this before. And my
guess is it will work. But regardless, it’s a
smart thing to do.

Why? Because ALL cereals are a bowl of sugary
crunch. Yes, Grape Nuts is a better option than
Frosted Flakes. But you’re still only getting
carbohydrates from both. And that’s not a good way
to start your day. Kashi is clearly
differentiating themselves from the rest of boxes
on the aisle.

Notice Kashi didn’t take a diet angle like Special
K or others. That’s why I like it so much.
They are appealing to a smart consumer. Someone
that knows it’s about exercise AND nutrition and
not some 6 week crash diet. That type of strategy
will create long-term, loyal Kashi fans.

So, the quiz question, what are the two most
important times of the day to eat?

I just gave you a big hint with the Kashi
commercial.

Breakfast and post-workout are the two most
important times to eat during the day.

Breakfast is where you ‘break’ the ‘fast’ your
body goes through while you sleep. So an ample
amount of carbs, PROTEIN, and a little fat is
essential. A complete, balanced meal like that
gets your metabolism revving and keeps you
satiated longer.

After your workout is very important too. You’ve
just depeleted your bodies energy stores and now
your muscles are screaming for nutrients. The
right nutrients will help you recover quicker.
It’s why we recommend Physique to our clients.

So remember, pay close attention to your breakfast
and what you nourish with post-workout. Doing so
will increase your metabolism, burn more fat, and
increase your energy!

Sounds great, right?!

But what if I followed that promise with a range
of possible side effects including memory
lapses, suicidal thoughts, and heart palpitations?

“Hold it Tim! That doesn’t sound so great.”

The pharmaceutical industry continues to search,
(yet it will never find) for an answer to weight
loss in a tiny little pill. Their latest effort is called Qnexa.

I could save them millions of R&D dollars if they would just ask me whether these weight loss pills will work or not.

But they won’t. Because there is BIG business in
weight loss pills. Wall Street analysts say any drug with modest results could become a blockbuster. So I assure you pharma execs will stop at nothing to develop ‘that’ drug. Even if it has side effects such as sucidal tendencies.

The FDA panel’s chair, Kennth Burman said this
about Qnexa, “Some of these side effects are
serious and could be life-threatening and must be
weighed against a relatively modest weight loss.”

If you stop and think about that, we’ve taken
weight loss to a whole other level. We’ve gone
from side effects like gas, bloody stools, and
cramps (remember Wow! Chips with Olestra) to
sucidal thoughts. It’s madness! People will soon
be deciding whether to risk life-threatening side
effects in order to lose some weight.

Don’t fall victim to the weight loss pills… to the diets… to the HYPE! Be a smart consumer. Anyone that needs to lose 20 pounds knows they didn’t gain it overnight. And you certainly won’t lose it overnight. At least not safely and permanently.

Go with what’s been tried and true. Exercise and
nutrition. Sure, it won’t happen in a week or two.
But the time and effort you put in will help you
discover a body and a person you haven’t seen in
awhile. Take the first step and start today.

I would love to help you. You’re welcome to request a free bootcamp trial by clicking here. You’ll see how St. Louis women get fit and firm and start losing weight and getting in shape the right way. Oh… and I promise the only side effects will be looks from your man and questions from your girlfriends about what your ‘secret’ is!

We hope to see you soon!

St. Louis Bootcamp for Women

P.S. Whatever you do to lose weight, please do it safely. If you’re unsure seek out a professional. Call your doc or a fitness trainer. Trust them. Not the big weight loss companies.

P.P.S. I don’t expect you to trust me right away. I believe trust has to be earned. You can see what our ladies say about us and then request your fre.e trial here.

That was on the front page of yesterday’s USA Today’s Life section. A headline like that sparks immediate attention.

Jerry Gray of Travelers Rest, South Carolina is being charged with criminal neglect of her 14 year old, 555 pound son Alexander. This is a HUGE case (no pun intended) given childhood obesity has been on the rise and this could set a precedent for criminal action against parents with morbidly obese kids.

I’m not going to get into the legality of an issue like this. I’ll leave that for your opinion and the courts. But with most issues like this, the problem is to the left.

According to the CDC 40% of kids 12-15 years old, and 50% of teenagers 16-19 years old have been told by a doctor or health care professional that they are too heavy. THIS is a serious problem. And in the case of Alexander it’s gone way too far.
Obesity and in this case, morbid obesity, is a gushing wound with no bandage. At what point does it become a concern? A child weighing 555 pounds is absurd. This is a child’s life we’re talking about. And to me, the worst part of this is Alexander’s future. Aside from the teasing and taunting I’m sure he’s getting, his health and quality of life will suffer tremendously as he ages.

Something MUST be done now!

Sorry if I’m going on a bit of a tirade. But seeing this on the front page just fires me up. I work with women and men that want to lose weight and improve their health. Sue D. joined the FT family yesterday morning by deciding to lose weight and get back into shape. Her choice to make a change in her life will pay off. BIG time. I know that becasue our FT clients prove that day in and day out.

But there’s so much more to losing weight and improving health. Not only do you change your body but you transform your life in the process. You become alive and more energetic. You’re able to give more of yourself to family and friends. You’ll work with more passion and productivity. Everything in life becomes richer, fuller, and more enjoyable when you look and feel fantastic!

Alexander is now in foster care while the case waits to be heard. I hope, for his sake, he’s on a proper nutrition and exercise plan. Whether it’s you or your child, you must sit and take a good serious look at reality. You’re either moving closer or farther from good health. That’s an everyday move. Eating a twinkie moves you farther. Eating fruits and veggies moves you closer. Where are you going? Where is your child going? If you need help or information please request a consultation here. There is also a ton of free info at our site you can get your hands on.

If your child needs help losing weight, being active, or improving his or her health please let me know. If there’s enough interest I’d like to have a kid’s fitness class before school starts. Send me an email and tell me about your kid(s) and their situation. Or feel free to call the studio, 314.863.7799, so we can talk by phone. Regardless, decide today – one little choice – to lose weight, get in shape, and live a healthy life.

To your health,

Tim Chudy

P.S. Click here to request a consultation. We can talk about your situation and what it’s going to take for you to reach your goals.

P.P.S. A lot of times people struggle to lose weight because of their nutrition. Specifically with stress eating. Keep your eye out for specific steps to stop that emotional and sometimes uncontrollable urge to eat.

If you read anything on personal development, experts will say that if they look at the 5 people you surround yourself with and the last 5 books you’ve read, they’d be able to determine your success. Financially, mentally, emotionally, etc…

I think that’s true. One of my favorite authors and speakers Nido Qubein says, “Trash in, trash stay in.” He’s talking about head trash. And it’s not a matter of IFyou have it, but how much. The right people and information, i.e. friends, coworkers, books, TV, will either lead you toward success or failure.

So what does that have to do with me knowing how successful you’ll be with health and fitness results? A lot really. Keep in mind I get to work in a health and fitness laboratory. I see what works and what doesn’t on a daily basis. And I’ve been doing it for awhile now. So here are the 4 areas I would look at to determine if you’ll be successful or not.

1. Commitment. It begins and ends here. When I sit down in a consultation I don’t take this step lightly. It’s everything. I always say, if you’re interested you’ll fail. But if you’re committed you’ll succeed.

Think about it. Everyone wants to look and feel better. Everyone is interested in losing weight and feeling stronger. Who doesn’t want to be proud looking in the mirror every morning? But not everyone is committed to it. Ann Hynes, our Client of the Month, gave this advice, “I’d say the struggle is hard, but the results are worth it.” The struggle IS hard. If it wasn’t, everyone would do it.

So what gets YOU committed? Are you sick and tired of being sick and tired? Or just a little bothered by it. Think about this and get emotional with yourself. Sit down and have a little private talk with yourself. But for Pete’s sake, GET COMMITTED!

2. Your friends and family. Support is key. That’s one of the reasons why clients of Fitness Together do so well with losing weight and getting in shape. Every time they workout they step into a positive and supportive environment. We’re constantly reinforcing they’re good behaviors and helping them fix the bad ones.  Further, we help get their friends and family on board.

Peggy is in her 6th week of training. Her spring vacation hit right after the third week. This is a slippery slope for some. But Peggy’s husband has been supporting her every step since she started training with the FT family. From her nutrition to her cardio he has helped her stay committed. And it shows. She’s down 12 pounds in 5 weeks and can’t keep her pants from falling down!

3. Nutrition. You are what you eat. And it’s true. If you eat well, you’ll do well. If you eat like crap, you’ll feel like crap. As we tell our clients, nutrition is the foundation. It must support your exercise.

4. Your inner voice. Just like head trash we all have an inner voice. Sometimes it’s the devil on our left and sometimes it’s the angel on our right. But it’s constantly talking. And whether you realize it or not, we listen to it!

I believe we create our own environments. And we do so through the power of our minds. Picture your mind like a garden. You’re constantly planting seeds of thought in your subconscious. Most of the time you don’t even know you’re doing so because of habitual thinking. But sure enough you reap what you sow. Good or bad. So if you’re constantly saying to yourself, “I’ll never lose this weight.” then you will outwardly live that thought and never lose weight.

If you want to be your best, you need to plant positive seeds. Keep a positive affirmation at the top of your mind throughout the day. Since nutrition is your foundation, start there. Try saying to yourself ‘Nothing tastes as good as fit feels!’ Reinforcing your behaviors with positive beliefs is a secret of the successful. And if done consistently, there is no telling what you can accomplish!

Take a look at these four areas and rate yourself. You probably have room to improve in at least one of them. And that’s good. We should always always strive for constant improvement. Pursue progress, not perfection.

To your fitness results,

Tim

P.S. I’d love to hear your thoughts on this. Do you have any affirmations you like to use?
Would I win the bet? Post a comment below.

Maybe you like it. Maybe you hate it. But unless
you have a loving spouse that does it all the
time, there are a few tips to stick to when
heading out for your food.

1. Shop the perimeter. The aisles have fresh
produce, meat, and dairy. The aisles in the middle
contain boxed, packaged, and wrapped stuff, which
is a lot of times highly processed and not good for you.

2. Keep a list. And stick to it. A list gives you
boundaries to work within. It also prevents you
from grabbing random food items – particularly
ones that are bad for you. Make a list at home
when you have a clear head. This will save you
time and money.

3. Don’t shop when you’re hungry. This is the
BIGGEST mistake of all. What will you do in a
store with food of ANY choice when you’re hungry?
You’ll buy it! And buying Fruity Pebbles or Ding
Dongs may sound good at the moment, but will only
make you feel bad later. Go shopping once you’ve
had your meal. And if you have to go on an empty
stomach make sure you have a list!

4. Take your kids. After a nutrition consultation
with our clients we provide them with a ready-to-
go grocery list. This is a great time to bring the
kids along to teach them and instill good habits.
The earlier you do this the better.

I remember when I went to the grocery store with
my mom and dad I would try to sneak Froot Loops
into the shopping cart. I was always caught and
told to put it back. I didn’t like it at the time,
but I learned what a good breakfast was. And what
a good breakfast was not.

The next time you go grocery shopping keep in mind
these tips. They’ll help you stay on track and
stay healthy.

Now go eat something healthy,

Tim

P.S. If you’d like some help with your meal
planning and grocery shopping send me an email or
request a nutrition consultation here.

P.P.S. Our next Spring Boot Camp for Women
starts next Monday 5/25. We’re now offering
morning and evening classes! Go here for more
info or call 314.863.7799.

And one of those factors is your stress level. And
more specifically the stress hormone cortisol.
You’ve probably heard of it. Or at least some of
the pills that claim to control it. It’s a vital
area to control to achieve your health and fitness
goals.

Non-exercise factors, such as lack of sleep,
inadequate nutrition, and high stress levels are
being looked at more closely by researchers
to determine their affects on fitness, weight loss,
and health. They’re finding these non-exercise
factors can affect levels of cortisol which in
turn will affect your weight loss and health.

I’m always so impressed with how smart our bodies
are.  Thousands of years ago our body’s mechanisms
for handling stress kept us alive. But our bodies
are exposed to new and different stressors of
today. And in today’s society, people constantly
have stress hormones over-stimulated in their
bodies.

Symptoms of stress and chronically high cortisol
levels are related to many of today’s health
problems including heart disease, hypertension,
cancer, ulcers, lower back and neck pain,
headaches, and the list goes on. Further,
uncontrolled stress may lead to weight gain.

It’s been my experience that lifestyle effects
the progress of your overall program. We’d like to
think if we just start exercising we’ll achieve
our goals. But this isn’t so. Those with
chronically high stress levels, inadequate sleep
and poor nutrition will not be able to recover and
adapt to exercise at the same rate as someone that
had no stress, adequate sleep, and proper
nutrition. And that can make a BIG difference.

This is one possible explanation of why fat loss
and fitness improvement may grind to a halt in
some people, while others continue progressing.
Cortisol can be the  deal-breaker for some fat
loss programs.

That’s not good. Some experts even say elevated
cortisol levels may be as detrimental to overall
health as elevated cholesterol or elevated blood
sugar.

Again, not good. Elevated cortisol levels can also
lead to lowered testosterone, impaired immunity,
vitamin depletion, and increased blood pressure.

As your stress increases, cortisol is released.
And although there are positive effects for it,
this can have a damaging effect on your waistline.

Stress can increase carbohydrate cravings causing
you to eat more and thus gain more. In addition
cortisol tends to promote fat storage,
specifically in the abdominal area. A study found
that stress related cortisol secretion in men is
strongly associated with abnormalities in glucose,
insulin and lipid metabolism, as well as abdominal
obesity.

A lack of sleep can also raise your cortisol
levels and impede carbohydrate metabolism. Sleep
loss has been associated with elevated hormone
levels that regulate appetite and may be a
contributor to obesity.

Ok, so stress raises cortisol. And cortisol
effects your fitness and weight loss. Now what?

Control your stress, sleep more, and eat right.

Well duh. But what else can we do to keep cortisol
at bay? Try following these three steps to help
keep cortisol levels in check.

1. Eat smaller balanced meals throughout the day.
The benefits of eating multiple meals per day are
numerous. Besides ramping up your metabolism, a
diet strategy of smaller and more frequent meals
has been shown to keep cortisol levels lower than
less frequent meals. Multiple meals–at any
calorie level–will result in greater cortisol
control than less frequent meals, and we know
keeping cortisol in check yields less fat, more
muscle, better recovery and more energy. All the
stuff you want, right? Strive to eat five
balanced meals per day throughout all phases of
your training program.

2. Supplement with Vitamin C and E. This will
cushion the negative effects of free radicals,
compounds that are released with training. Free
radicals target tissues such as muscles, weakening
them and increasing inflammation and breakdown.
When this happens, cortisol levels spike. By
providing your body with antioxidants, such as
vitamin C and vitamin E, you can help control
cortisol. Both are contained in Vitalizer, a
multi-vitamin mineral supplement recommended to
all of our clients.

3. Stay on top of your post-workout nutrition. As
mentioned, cortisol rises when you train–it’s a
natural reaction. One of the best ways to avoid
excessively elevated cortisol levels is to be
disciplined with your post workout nutrition. By
supplying your body with exactly what it needs as
soon as the workout is done, you’ll jump-start
your recovery and help blunt cortisol spikes. This
is one of the reasons we have our clients
supplement with Physique, a post workout shake
designed to be taken immediately after their
workout for recovery.

We all know that exercise is good for us. But done
so with proper nutrition, sleep and stress will
help you achieve an OPTIMAL healthy and fit life.

Now go eat something healthy,

Tim

P.S. If you would like help putting together
a COMPLETE program in place, customized
to you request a complimentary consultation
here.
P.P.S. Not ready for a consultation, but want
more info? No problem. Request it here.

Here at the studio we don’t have those temptations. But we do have, “I baked this new cookie recipe with no fat, no carbs, tons of protein, and no taste. It’s practically air! Wanna try?” Kidding of course:-). But it IS a supportive environment. (That’s a secret in itself.)

So how do you fight the office temptation?

How do you stay focused on your goals and avoid the brownies, cake, and cookies? And the all too evil vending machine?

The answer is simple. The answer is YOU. It’s self-control. It’s self-discipline. It’s self-motivation. You see, it is you. If you’re not committed to improving your health, fitness, and weight loss goals, then consider yourself committed to trying out your coworker’s new triple chocolate chip cookie recipe.

***The Secret***

I just finished up a nutrition consultation with one of our new clients. Nina is more focused than ever. She knows she has to forgo the candy jars, office treats, and vending machine. She now knows she has to keep her carbs in check, get more protein, and control her serving sizes.

And she even revealed the secret. Whether she knew it or not.

“I know if I’m hungry I’ll eat it. If I’m following your plan and eating my balanced meals throughout the day then I’ll be able to say no.”

That’s the secret! If you’re famished ready to eat your arm off, then you can bet your bottom dollar you’ll eat the office birthday cake. You must stay nourished throughout the day. On a scale of 1 to 10, your appetite should always be at a 5. You’re never starving. And you’re never stuffed. You’re nourished. And YOU are in control.

Try to keep this rule of thumb in mind:
Don’t eat because you’re hungry. Eat so you don’t get hungry.

A small change in mindset, but a major shift in your health, fitness, and weight loss.

Ok, hope that helps. I’d love to hear your thoughts about this. Do you work in an office setting with temptation galore? How do you fight it? Post your comment below. Maybe we can start a list of tips and tricks for the office…
Now go eat something healthy,

Tim

P.S. If you’re not a client and would like to set up a consultation and find out more about our fitness and nutrition programs click here. If you are a client and need a nutritional ‘kick in the butt’ just call or email and we’ll set up a time to do so. You’re on this list Jan!