A must read for all fitness proffessionals(39 things that pisses us off)

All in good fun :

1. $5 Bootcamps

2. People who say “I can’t”, without even trying

3. Big Box gyms putting on 2-day seminars and calling it a “cert”

4. When another trainer in town rips off your marketing, like WORD FOR WORD… that SOB

5. Clients breaking contracts, not for moving away or medical reasons or anything legitimate like that, but because they are lazy

6. Clients who eat like sh*t and then blame you for their lack of results

7. Clients who don’t try

8. Clients who bitch, whine and moan… bringing down the energy of the whole group

9. Clients who continually cancel or reschedule at the last minute.

10. The client who comes in 25 minutes late for most workouts

11. Clients who pay you for your expertise but think they are going to do it their way which is the reason they are there with you in the first place. Their way didn’t work

12. Daily-deal hoppers

13. People who expect overnight success and look for shortcuts.

14. An emphasis on what “looks cool” vs. what may actually help clients in the long term.

15. The perpetuation of horrible training and nutrition info that continually contributes to major misunderstandings by the average person (I.e low fat is good, women shouldn’t lift heavy)

16. Business partners who screw you over

17. Unfounded fitness fads that create injuries

18. Hearing that some new product is the thing that is gonna change your business forever, and then next week it’s some other product, and then the next week another one … you may have even been mad at ME for this …

Hey I’m a marketer, remember, I’m always gonna have shit to sell you, but remember, none of it will work unless YOU work it.

Plenty of trainers never buy a single business or marketing product and succeed BIG TIME, they just focus on results and taking care of their clients and their biz grows like crazy. Just like there are trainers who buy almost everything that comes out and never do anything with it… and will barely scrape by from now to eternity….

Bottom line is it’s all up to the trainer, the tools are there for those who like the extra direction…. and seriously, there’s enough free information on this blog and others like it to help you knock it outta the park without ever spending even one slim dime.

19. Trainers who give the industry a bad name by doing things like sleeping with clients, especially married ones

20. Trainers with little or no experience, who think an IT Band is one of those things you train shoulders with and walk around big box gyms with a shirt that say “Expert Personal Trainer”, and then stand there looking around the entire time their clients are doing a set… right in front of about 200 gym members… but the fact is, standing around is about the most useful thing one of these “trainers” can do

21. Gyms that will hire ANYONE. give em’ $15 an hour and call them a “personal trainer”

22. Trainers who teach horrible form

23. Trainers don’t watch their clients form at all

24. Trainers who don’t give the same level of effort they ask of their clients

25. Trainers who DESTROY their clients joints by making them train too hard or just plain over-training them… or by making extremely obese clients do lunges or high-impact activities

26. Bootcamp trainers who yell at the top of their lungs like a drill sergeant

27. “Know it all” clients, trainers or gym owners

28. Researchers that write about training but don’t train people

29 Trainers that tout having an education and degree but train their clients like shit and put their degree before practical experience.

30. Show-off trainers

31. Shark trainers trying to steal your clients whenever you’re not looking

32. Trainers who train 20 people at a time and call it “group personal training” … that is a bootcamp you moron, not personal training

33. Trainers who eat like shit but expect their clients to eat healthy

34. Trainers who don’t talk to others directly, instead they go running to the gym manager/owner to whine, complain or tattle… this especially sucks if you are said gym owner

35. Trainers who yap on the phone and text like a teenage girl while their clients workout

36. Trainers selling roids to their entourage of teen clients who wanna get buff just like them

37 Trainers who show up late all the time

38 Trainers who spend more time checking themselves out in the mirror than actually training their clients

39. Negative stuff like this blog post

REVERSE your carb intake for increased fat loss

From the subject of this message you may think that I'm going to tell you to REDUCE your carb intake which is actually the exact opposite of what this newsletter is about. In fact, many people will find that they can actually eat more carbs and lose more fat when they follow the simple advice I'm about to give you.

You see, the typical diet is full of processed, sugar-laden carbs that contain very little if any fiber. High-sugar/low-fiber carbs are what I refer to as "fat-storing" carbs...they're definitely the type of carbs you'll want to avoid if your goal is to obtain a flat stomach and a trim waistline.

But carbs alone aren't the enemy. Instead, if you "reverse" the typical trend and begin consuming carbs that contain LESS sugar and MORE fiber, you can actually begin enjoying more carbs in your diet while dropping more of those troublesome pounds.

The other benefit to these carb sources are that low-sugar, high-fiber carbs are generally minimally processed (if at all) by nature.

Some examples of my favorite high-fiber, lower-sugar carbs are:

-Beans (i.e. kidney beans, black beans, black-eyed peas, chickpeas, pinto beans, lentils, etc.)

-Most Fruit (apples, oranges, apricots, peaches, pears, kiwi, mango, melon, plums, blueberries, raspberries, blackberries, cherries) - While these are a bit higher in sugar, they're very slow absorbing and super high in fiber, vitamins, minerals, phytochemicals and other important nutrients...so still a top carb choice.

-All green vegetables

-Oatmeal

-Sprouted grain bread (such as Ezekial Bread)

-Sweet potatoes

-Wild rice, brown rice

-Couscous

Remember, low-sugar and high fiber is the way to go!

Carb Timing Tricks

 

1. A GREAT time to eat carbs is in the Morning.

Each morning, your metabolic rate is higher and your insulin sensitivity
is peaking "naturally". Plus you've fasted all night so there's room in the
tank to store more carbs.

2. A BETTER time is 3 to 4 hours before exercise.

This will provide sustained energy to prevent muscle loss and prevent
the carbs from spilling over because you're using them as an energy
source and to replenish depleted glycogen from the workout.

3. The BEST time is post workout.

Your muscle are like a sponge that's been rung dry and they want to
"soak up" extra nutrients - especially carbohydrates. This meal should
contain your largest carb serving for the day. Just make sure you have
at least 20g of protein with it.
You see, when you understand how to time your nutrients precisely you'll
discover how you can use carbs to master your fat-burning hormones and
control your metabolic rate.

But if you're not sure how to combine carbs with other specific foods
or how to use it in conjunction with the right exercise -- your fat loss
could be dead in the water.

Don't eat too much at a restaurant!

 


If you're a health conscious individual, you likely cringe at even the mention of fast food.

McDonald's. Burger King. Wendy's.

AHHHH!

We all know that fast food for the most part is REALLY bad news, so if you're going to go "out to eat", whatever you do, don't eat fast food. Instead, try a nice sit-down restaurant in which an independent study recently determined that when compared to the golden arches and king of burgers, those who choose sit-down restaurants wind up eating TWICE as many calories than those that choose fast food.

What?

Eye-opener: What appears to be healthy at a restaurant, very likely ain't healthy.

The reality is that sit down restaurant meals, due to their exceptionally large portions and often irresponsible preparation methods (with respect to calorie content) give very little regard to health and weight management. Restaurants want you to LOVE the food, be satisfied, and come back. For the most part, with few exceptions, that's their number one goal...and it comes at the expense of your health and that oh so lovely figure you're trying to obtain and maintain.

Does that mean you should never eat out? No, I eat out all the time. But you have to be aware of what goes down, and YOU have to be the one in control of the meal. Here are some tips:

1. When you order, ask the server to have half of your entree bagged up to go and half brought out to you. Instant 50% reduction in calories!

Chances are, you'll be just as satisfied with 1/2 the normal portion, but when the whole thing is on your plate in front of you, you'll always eat more just because it's there.

2. Give VERY specific instructions on how you want your food prepared. For example, order your meat grilled with absolutely no sauces, butter, etc. Skip the "pre-made" salad dressings and request olive oil and vinegar instead. Ask how things are prepared -- it's your server's job to answer your questions and you're paying them to be an expert and deliver to you exactly what you want. If you don't want a boatload of hidden calories, make sure you don't get them by speaking up and clarifying what you want.

Implement those 2 tips and you'll avoid 75% of the calories in a typical restaurant entree.

How to eat French Fries the Healthy Way

 







Do you love french fries?  Me too!  I mean, who doesn't...french fries are one of those amazingly delicious foods that satisfy all kinds of cravings.

Unfortunately, if you're reaching for the typical french fries deep fried in vegetable shortening, your health and waistline are going to pay a VERY costly price to satisfy that craving.  In fact, a modest 200 gram serving (equivalent to 1 potato) contains:

638 calories
76g of high glycemic carbs
34g of fat

And without a doubt the worst stat of all: 16g of trans fat!  Yikes!

Fortunately, you can still satisfy that french fry craving with this healthy and delicious alternative.

Baked Sweet Potato Fries

Ingredients

*3 large sweet potatoes
*1 tbsp of olive oil
*1/2 tsp of sea salt
*1/2 - 1 tsp of cinnamon
*1/4 tsp paprika

Directions

Preheat the oven to 400 degrees.

In a mixing bowl, toss all ingredients (except the cinnamon) until the potato wedges are evenly coated with oil and spices.

Place on a baking sheet, separated evenly, and then sprinkle cinnamon on top as desired.  Bake for 30 minutes or until done.

Nutrition facts per 200 grams:

274 calories
39g of lower glycemic carbs
9g of fat

And best of all:  ZERO grams of trans fat!

Next time you're in the mood for french fries, give this healthy and delicious alternative a try.  You'll save more than 350 calories while completely avoiding the health-derailing trans fats found in deep fried french fries.


 Please do this on your own than going to a fast food joint.It's worth the effort.Trust me.

EzFit 2013 Fitness Series kickoffs - Indoor bootcamp

 

We are kicking off the year with fun new programs for those wanting to make a change in 2013.Fear no Sun as this is purely meant for the tai tais and those who don't like outdoor.We are gonna be holding a weekly bootcamp session at Balanced Living! Limited spaces available.Call us!


Date: January 8, 2013 - March 12, 2013
Time: 9am - 10am
Investment: $400 for 10 sessions
Venues: Balanced Living Zen Room 2nd Floor 779 Bukit Timah Road Singapore 269758


 For more info, visit the link below or email to vanan@ezfit.sg

http://www.balancedlivingasia.com/events/ezfit-indoor-bootcamp-classes/

EzFit end the year with a bang

My dearest apologies in M.I.A. We guys have been revamping our office space in the month of December.Hard work put in by the team.Having said that, our owner, Vanan was featured in Esquire's Men's Night at Avalon.Thank you to Avalon and Heat.Here is a picture of our cool guy in action.Also below is a short video of the fun night that was experienced by those who attended the event.Please enjoy viewing.