So 2017 is here! What fitness obstacle do you have? Are one of the following items limiting you from success with your physical fitness? Most of the clients I have seen over the years struggle with one of the items listed here:
• No Motivation
• No Energy
• Don’t Know What To Do
• Don’t Know Where To Start
• Tried Everything
• Given Up
Hopefully your obstacle to improved fitness, building muscle, burning fat and feeling good does not hurt like this guy’s situation.
Now how do you deal with the above noted obstacles? These are some big things that you may feel stop you from getting to the success you really are looking for long term!
Motivation: Consider coaching as an option? In my experience coaches are needed in our lives for areas other than sports. Some of you may have grown up playing sports. Others, maybe playing in a band or drama. In any of those situations you had a coach. You had someone that mentored you and helped you stay focused on what mattered! At TFW East Metro we believe in coaching!
No Energy: Are you exhausted? Running kids to sports, working 12 hour days, working 2 jobs, single parent, over committed, and trying to live the american dream keeping up with the neighbors and friends in your life. This will drain the tank and leave you with little energy for your own life and well being. As Coaches we help you slowly fine the balance you need and re-arrange priorities.
Overwhelmed: So with all the duties you have at home, work and with your family, you just can not do one more thing? The word “busy” comes up every time you try to make progress and it stops you! At TFW East Metro we believe the word “busy” is dangerous. It means you are not putting yourself high enough on the priority list. We will show you how to start making adjustments to your life and get yourself moved up on the list!
Don’t Know What To Do\Where To Start: So it has been over 10 years since you have worked out. Or, maybe you have been trying to workout, but nothing seems to deliver the results you want. We deliver the the best in coaching and exercise programs that are realistic, based on good science and designed to deliver results.
Tried Everything: You have tried many other programs. Some involved supplements, others exercise.. The last one involved a big fancy 24-7 fitness center. None of it is working. Why? The coaching and a balance in how you are approaching your life will make a huge difference! Make 2017 the year you break out!
Accountability: So who is really keeping you accountable? Your gym? The gym that loves it when you do not show up! Look, I know for a fact that most gyms make their money on those that do not show up. Is that you? We are here to serve and our mission is to keep you engaged and to get you results!
Given Up: This is the most serious one. You can NOT give up! Life is worth it. There is nothing wrong with you. You are here to have an impact someone’s life and to impact others in your life. We are here to make sure that happens. Let us coach you to better health and fitness!
GET STARTED NOW! I have designed a four part video course just for you. This is a great video class for you if any of the above areas connected for you today. I call this class “Fitness Week” and would love it if you signed up and watched all four videos! This is my gift to you and and my way of getting you started on the right track! Register for this class at https://ohptfw.leadpages.co/fitness-week-2017/
Now is the time to make 2017 a great year! Get started today. Another option with our program is to learn more about our 8 Week Transformation Program. To get details on how our program may help you contact us at https://ohptfw.leadpages.co/8-week-transformation-release-of-details/
Author: Coach Gabe Meyer
The Truth About Being “Fit”
Being “fit” is a word commonly thrown around in everyday life. But what does it mean? What is fit? Does it mean having a “healthy” BMI (Body Mass Index)? Does it mean having a “healthy” Body Fat Percentage? We are constantly confused by what the word fit means, as well as the requirements are to be fit.
Now, understanding what being fit means is much simpler than the media makes it. Put simply, being fit is whatever you want it to be. Everyone’s fit is different. A 300 pound offensive lineman in the NFL is fit, that is the shape he needs to be in. He’s strong, agile, quick, and incredibly fast for his size. A marathon runner who weighs 140 pounds is fit. He/she has incredible cardiovascular endurance. He/she might not be able to do 15 pushups, but that is not their goal.
Again, being fit is what you want it to be. As long as you are eating healthy and training regularly, you will become the fit person you want to be. Whether that means losing that 30 pounds you’ve been struggling with, or gaining the strength you want, or anything in between.
If you’re still questioning just how fit you are, ask yourself the following. On a scale of one to ten, what level of being physical fit am I currently at? A one being: everything physical is difficult, everything feels heavy, constantly out of breath, etc. A ten being: you have achieved everything you could possibly want to in physical fitness. I believe there is actually no such thing as a real “ten”. Anyone who gets close to that level will tell you they constantly are thinking of new goals, ways to better themselves, and new challenges to overcome. It is a lifestyle.
If you are anywhere on that scale, whether you’re a one, a ten, somewhere in between, or maybe you still aren’t sure, then we have some work to do. We want to get you to where you want to be by improving all the components of physical fitness. This includes your cardiorespiratory endurance, flexibility, body composition, and muscular strength. These are all key aspects in getting the Fit body you are seeking. In order to achieve your goal, we need to find a balance of all of those components. Having a balance is crucial.
You might ask, “why all of those? I just want to be able to go for longer runs, and have a smaller waist, I don’t want to lift weights or stretch.” Well, say all we do is work on cardiorespiratory endurance, that heavy laundry basket is still going to be heavy carrying up the stairs, and it’s still going to take a little breath away. And your waist? Doing things like lifting weights and resistance training exercises is only going to help you lose the weight you want to. And flexibility? Improving flexibility will make your stride length longer, making it easier for you to travel further.
See we need to develop our entire body, our entire potential. It is crucial for everyday life, and your health. The more components we take advantage of, the faster we will achieve our goals.
Here at Training for Warriors East Metro (TFW East Metro), we will support whatever goals you have, and do whatever we have to help you achieve your goals. Our program is tailored for anyone and everyone. If you are looking for support, accountability, and progress in your fitness goals and lifestyle, than this is the place for you. It is never to late to start! Get more information on our next 8 Week Transformation at https://ohptfw.leadpages.co/east-metro-8-week-transformation/
This is a time of year when you should be reflecting on this past year. Do you remember what your goals were at the beginning of the year? My challenge to you at this point is to look back and really reflect on what are the successes you have experienced. Maybe you accomplished some of the following:
1) Got started at the gym,
2) Started to eat less processed foods
3) Lost that 10 lbs or more you wanted to lose, or
4) Found a motivating workout partner.
However, maybe your reflection reveals something very different that tells a story of initial determination that ended in exhaustion, bad choices and ultimately failure. Beginning January 9th we will be hosting via email, facebook and video media a week called “Fitness Week”. This is a chance to learn more about how to successfully engage in a process of change that is long lasting and yield results! You can get registered now at https://ohptfw.leadpages.co/fitnessweek/
Years of crash diets, programs, gym memberships all failed. My family primarily ate fast food and lots of buffets. I have been heavy all of my adult life. After my second son I was in the 300’s. I managed to lose some but always gained it back. I struggle with binge eating disorder and stress triggers it. After losing my mother to cancer in 2013 I fell into a deep depression. I struggled with life. Finally, at 345 lbs my doctor told me I had high blood pressure, high cholesterol and I had a huge risk of having diabetes. She was very frank with me. That day I decided I needed to change. I changed my diet and started walking.
In 2016 I found and ad on facebook for TFW East Metro. I called and signed up for the 8 Week Program. My life has never been the same! The moment I met the group of people I work out with I felt welcome. “Normal people that sweat and are all different shapes, sizes, and ages! All there at the dojo for the same reason. I never in my life thought I would be part of such an amazing group of people. I have hit goals and still going strong. The support has been monumental. They system they have in place is amazing. All the work is worth it! And I have two amazing coaches by my side cheering me on!
i would yell from the roof tops to anyone that would listen to tell them to join this fantastic family. I cannot express how grateful I am for these wonderful people! They saved my life! I have made new friends and now lost over 80 lbs. With the help of Training for Warriors this is only the beginning.
Get started on a better life and contact us today for a free strategy session and discuss if our program is the right fit for you! Click here>> https://ohptfweastmetro.wufoo.com/forms/sgk71ua1p196bq/
Every day I wake up and follow a certain order of things. I start my shower, get clothes ready for the day, take my shower, (look in the mirror) check my hair (of which I barely have), brush my teeth and go on with my day. At the end of my day, I also take time to look in the mirror while brushing my teeth and think about my day. The mirror is something that most of you will use multiple times per day. Possibly to check your apparel, your hair, your teeth, etc.. The mirror is something that many people actually will try to avoid if at all possible. Looking in the mirror actually becomes a negative moment in the day for many people.
How can you use your mirror more effectively and positively? In Martin Rooney’s latest book, “The Book of Five Things” he writes about the many uses of mirrors. I spoke of some obvious uses, others listed in the book are interesting too! You can get more information on his book at www.trainingforwarriors.com
At times in the dojo, we use a mirror to correct form or technique in performing exercises. Basically using the mirror as a test! A test of how we are doing. Well, Martin also talks of “The Rooney Mirror Test” in this book. The suggestion is to look in the mirror at the end of the day and ask yourself these five questions:
1) Did I exercise and develop my body today?
2) Did I eat well today?
3) Did I learn something new today?
4) Did I make someone feel better today?
5) Did I make a positive step toward a major goal today?
If you answered yes to all 5 questions according to the book you pass the test! If not, you fail. The more days you have failed in answering yes to these five questions the more likely you will fail at many of your goals in your life.
Are you ready to start a new path in your life? At Training for Warriors East Metro in Cottage Grove we strive each day to help people legitimately answer yes to these questions! The time to learn more about our program is now. Click here https://ohptfw.leadpages.co/ohptfw28day/ to let us know you are interested in details on a 28 Day Trial at our dojo.
I hope this post finds you well. At Training For Warriors, we are not just about a workout that trains your body, we also help to strengthen your mind. The following article is from the founder of TFW, Martin Rooney. Enjoy the read and see if you have a bully in your house.
Brian Waldo MS CSCS CPT CES WLS FNS
A bully is someone who uses fear and violence to create some form of harm or intimidation in order to satisfy a goal. Bullies are aggressive, unprovoked, and don’t let up. A bully can use a position of greater strength or size to prey upon the small and weak. A bully’s tactics can be used to threaten someone in a menacing way or to exclude someone from a group or circle of friends.
Why do they do it?
Maybe it is just because they can. Ultimately, a bully creates an imbalance of power so great that it’s just miserable being anywhere near them.
Today, bully prevention is a popular topic in schools across the nation. I have watched as the concept exploded across the country, have close friends involved in the movement and I have nothing but support for the awareness of this sad epidemic.
Why am I so passionate about it? Because I got bullied as a kid.
Maybe you remember the scenario: getting embarrassed in front of groups for essentially just being yourself; hiding out and ducking around corners to avoid the bully; and, perhaps most tragic of all, trying your absolute hardest to be anyone but yourself and slowly suffering the consequences for it.
Does this describe any bullies you know or used to know? Well maybe you left one bully in your life out. Did you ever think that your worst bully of all could actually be you? If a majority of a bully’s strength comes from producing paralyzing fear of what might happen, maybe you might be doing a little bullying on yourself? From “convincing” yourself that “you’re not good enough” or beating yourself up over something to did in the past to skipping a night out because you’re worried about looking silly or not measuring up to expectations, it’s all just a bully-block in your head. Awareness programs are certainly valuable, but one flaw I see lies in that they don’t teach us to bully-proof ourselves!
Sure, it is noble to teach us to recognize and address bullying when we see it happening to others, but what about in our heads where only we can see? Time to shut this bully down, but before you can, you must recognize when this bullying is happening and that it comes from within. Only then can you can do something about it.
Here are a few classic signs you have a bully in your head:
1. You tell yourself you are not talented.
2. You tell yourself you aren’t good enough (whether it be looks, money, job, relationships).
3. You beat yourself up over something that happened in the past.
4. You tell yourself you won’t be able to make something happen in the future.
5. You physically do the wrong things to yourself in order to remain part of the crowd (eat bad food, not enough sleep, skipping training).
How To Beat The Bully
Any of these sound familiar?
Then it is time to give this Bully a little “tough love.” I was taught that the best way to defeat a bully is to stand up to them, and I think this advice holds true for the bully in your mind.
Time to change those negative internal messages into positive reminders you can do and be anything you put your mind to. Instead of beating yourself up, creating and repeating positive affirmations are a great way to reprogram the “little voice” in your head.
If you are not so aggressive, you can also turn your back on the bully. When you ignore the negative messages your internal bully is saying, you remove his or her power. Once you get good at this, then the best thing is to move forward in the face of what the bully is warning you against. You do this by acting on the precise thing the bully said not to do. Join that gym. Ask for that date or that raise. Book that trip. The more action you take against the bully’s wishes, the less fear you’ll feel until you realize there was nothing to be scared of all along. With all the courageous action you’ll be taking, the bully will have no choice but to eventually go away.
The good news about childhood bullies is that people grow up. You probably realize now many of the things you were bullied about are not relevant in your adult world. The bully in our head, however, doesn’t age the same way, so we still may beat ourselves up about things that aren’t that big in the grand scheme of things.
My advice? Time To Grow Up. Time to take control of your life. Time to say with conviction, “Bye Bye Bully.” Check the our current 7 Day Promotion and take your first step!
Today is the fist day of the new you! Click above and get started!
Solving Your Diet Problems With 1 Question
Do you have difficulty selecting the right kind and amounts of food to eat throughout the day? If so, you will want to read this article from TFW Founder, Martin Rooney about the secret question he discovered to solve all your nutrition and diet issues. Answer the question correctly and watch your life change.
-Coach Brian Waldo, MS CSCS CES CPT FNS WLS MAT
As a “fitness guy,” you might think working out and eating right is easy for me. Maybe you believe I spend my time in between multiple workouts a day eating brussel sprouts and grilled chicken with nothing but a smile on my face because of some enhanced ability to delay gratification.
Perhaps you imagine I am also impervious to the confusion caused by the latest diet fad and just munch on celery sticks while dreaming up my next warrior workout.
I wish I could say I you’re right, but I can’t.
Just like you, I face daily challenges in terms of my health and fitness. My biggest health challenge isn’t getting to the gym.
To be honest, my toughest health obstacle has to do with my eating.
If I have learned one thing from the last 30 years of working out, it is that I love to train. I rarely miss a workout simply because I enjoy training. I train because hard exercise satisfies both my body and mind.
But just like I love to train, I also love to eat.
When it comes to eating, however, satisfying my body and mind is not so easy. I have learned overloading your plate isn’t as positive as overloading your deadlift.
If you also have some challenges with your eating, I have great news!
I have a way to help. Before I give you the answer, I want to ask you 10 QUESTIONS about your past diet practices:
Have you ever eaten too much only ask “Why did I just do that?”
Have you ever found it difficult to stop eating until your plate is empty?
Do you ever select a restaurant according to how much food you get per serving?
Do you ever eat so fast you didn’t even notice the taste or texture of the food?
Do you care less about the quality of your food as the amount increases? (Buffet anyone?)
Do you find yourself snacking at work because food is there?
Do you ever eat out of boredom?
Do you find yourself eating for entertainment or out of emotion?
Do you ever feel bad or guilty about the things you ate?
Is your family or social life centered around food or drink consumption?
If you answered “yes” to any (or many) of the QUESTIONS above, you are just like me.
I have been a culprit of eating too much, thinking consistent exercise was a license to eat whatever I wanted, eating when I was distracted, inhaling jars of “natural” peanut butter because I thought it was healthy, and racing up for seconds to make sure I got as much food as possible before I got full.
I have realized I have some mental programs that create challenges with my eating. If you answered “yes” to some of the questions above, maybe you have some bad eating programs too.
Why do you have these mental programs about eating?
You can blame your post-Depression era parents or grandparents.
You can blame the marketers and the fast food companies.
You can blame the starving people from around the world you were warned about as a child.
Go ahead. Blame the carbs.
Blame the fats.
But that won’t help you.
You need to do something to “change the program” and I have one QUESTION that can help.
This is the QUESTION I now ask before every meal and it is helping me.
This QUESTION helps me to take and eat less food.
This QUESTION allows me to leave something on my plate.
This QUESTION taught me not having seconds is ok.
This QUESTION stops me from stuffing myself when I am no longer hungry.
This QUESTION has been so powerful for me, I want to give this gift to you.
Here it is: “AM I FEEDING MY BODY OR MY MIND?”
How does it work?
Right before you are about to eat, ask yourself the QUESTION. If you decide you are feeding your mind, make the appropriate changes, omissions or additions to your meal.
Answering honestly will help you to determine whether the food choice is right, the amount of food is right, and if the timing of the food is right for your body.
Face it, you already have all the answers.
You know what is and is not good for your body and when you need to eat. Use the QUESTION so your mind doesn’t allow you to act confused. Fruits, Vegetables, Lean Meats, Water. Start there and feed your body before your mind worries you about the difficulty with going gluten-free.
Food is a drug.
People who have overcome challenges with drugs still face those challenges every day. The plan to stay drug-free is simple:
Use effective strategies to avoid bad habits and take it one day at a time.
For your challenges with food, take one meal at a time. The effective strategy is to ask, answer and adapt to THE QUESTION.
Now I know you may have one QUESTION of your own:
“Is it ever ok to feed my mind?” My answer is, “of course.”
Whether you want to call it a cheat meal, a treat or a sweet indulgence, I think you need to keep your mind happy too.
But this is not a license to allow your mind to destroy your body. Constantly indulging your mind at the expense of your body is not the answer.
If you have a sweet tooth, have a taste of chocolate, not the whole bar.
If you like steak, cut it in smaller pieces and save some for later.
Want some ice cream? Have a small cone, not the whole gallon.
But which ever you choose, when you are treating your mind, do not forget to ask yourself the QUESTION.
Can it be that simple? Give it a try and see for yourself.
Are You Feeding Your Body Or Your Mind?
The answer could set you free,
If you are not in the Training for Warriors East Metro Program.. You should be! Get started by contacting them here today for a discounted 28 Day Trial of the program at https://ohptfw.leadpages.co/ohptfw28day/
The Secret to Every Successful Diet And Fitness Program
Sometimes the big secret to doing something is just showing up. In this article from TFW Founder, Martin Rooney, he will help you overcome the possible fear and doubt you may currently have about joining a fitness program. Enjoy the article and I hope you find what you should really be fearful of.
-Coach Brian Waldo @ TFW East Metro-Cottage Grove
People are naturally afraid of things like heights, snakes and spiders. Put most children and adults up on something really high or hand them a python and they will give you the same reaction.
Fortunately for you (unless you are a skydiver or collector of reptiles,) you probably don’t have to elicit these inborn fear responses very often. Unfortunately for you, however, since there are centers of your brain always on the hunt for things of which to be afraid, when old fears start to disappear from your life, your brain is excellent at creating new ones.
I see this fear creation ability first hand at almost every gym I visit around the world.
Recently we held an orientation for the new members of our TFW program. I thought this hour-long event was to introduce and explain to the 25 new people about the program and how to best benefit from the training, but I was wrong.
Instead, I realized I had to remove the fear all of these people have about joining and participating in an exercise program.
How did I know?
Terror is easy to read on the faces of your audience when you are standing in front of them.
A new member of a fitness program is easy to spot. When the new members entered the building last night, I could immediately recognize most of them were anxious.
Unlike walking into a movie theater, restaurant, or mall for the first time, these people were downright apprehensive.
I was saddened when I saw this behavior, because I realized the current message about exercise being portrayed to people must be too “extreme,” “insane,” and “hardcore.”
Gone are the days that people gladly get a new pair of running shoes, an outfit and join the gym. Now people procrastinate searching the web about training only to get terrified and confused by the concept of having to go “Paleo” and the prospect of tearing off the palm of your hand after switching to “beast mode.”
To be clear, exercise is not scary. And at TFW we will prove it.
You see, sitting on the couch and eating fast food is scary. Lifting a bar with weights off the floor while working out is not dangerous. Lifting too much food to your mouth without working out is dangerous.
Running, jumping and sweating is not going to disable you.
Cancer, diabetes and heart disease will disable you.
Fitness is not the enemy here. Obesity (which can be the cause of all the other diseases I mentioned) is the enemy here and I want you to be more afraid of that.
During the evening, as I talked about the expectations for the program, I could see the fear start to melt away. The initial anxious scowls were turned into optimistic smiles.
But I had to wonder:
“What about all the people that didn’t come tonight because they were too afraid? What about the people around the world that walk up to a gym door, but can’t muster the courage to open it and walk in?”
That was the moment I knew I had to write this in hopes at least one reader is empowered to use the “Most Important Aspect of a Successful Fitness Program.”
The highlight of the orientation was not me presenting, but my wife and another TFW veteran named Michael sharing the results our program has produced for them. Both testimonials about how the program has helped them in terms of weight loss, muscle gain and the reduction of health risks was valuable, but each of them shared the secret to succeeding at anything:
YOU HAVE TO SHOW UP!
Michael let the group know he spends his days driving for work and had gained over 50 pounds. He knew he was eating the wrong things. He knew exercise was important. He heard it from both his doctor and his kids.
Notches on his belts his tailor was telling him too. But he said nothing happened until he committed and SHOWED UP the first day. My wife shared similar challenges and just the simple action of SHOWING UP wiped that fear away enough to let her get started.
Do any of these make you nervous about starting something new?
• Fear of Failure
• Fear of Change
• Fear of Injury
• Fear of Rejection
• Fear of Reality
If you are fearful about starting anything new like a fitness program, career choice, musical instrument or even writing a blog, the secret of SHOWING UP will make those nerves go away.
Action is the magical cure to your fears and you don’t need a prescription to get it. Action is where the fear ends and the excitement begins.
SHOW UP and you can no longer let the first step be what’s holding you back.
SHOW UP and your calling, art, passion becomes more believable.
SHOW UP and your potential will start to come through.
The first thing I did at the orientation was congratulate the attendees on his or her courage. When they looked back quizzically, I reminded them they had already taken the most courageous step: they SHOWED UP.
Now I am challenging you.
You are letting your fears hold you back from something. Whether it is your fitness, family, work or passion, you know the world is waiting for more. At Training For Warriors, we ask you to be a warrior.
A warrior is defined as a fighter.
A warrior is also defined as being brave.
And bravery is not the absence of fear, it is SHOWING UP in spite of it.
Get started now with our “28 Day Trial” https://ohptfw.leadpages.co/ohptfw28day/
Time to SHOW UP,
As a Training for Warriors Coach and owner of an affiliate location I can attest to the fact that most people fail at weight loss do to two things. Most of you have read all the common recommendations. For example, eat breakfast every day, eat 4-6 meals and snacks each day, low-carb plans such as Paleo and so on.
A lack of success often is due to a few quick things! First, a lack of planning and having a solid weekly habit around meal planning and choices with nutrition. Second, is a lack of consistent commitment to exercise! So, I simply ask you to ask yourself these questions:
1) Do I apply a system to the choices I make each week with what I choose to eat?
2) Do I exercise 4 days per week or more?
3) When I go to the grocery store, I know what foods are best?
4) Do I know which fruits and vegetables are best for me and my health?
5) DO I take at least 30 min one time per week to plan my meals and grocery list for the week?
If you answered no to any of these questions you will see significant benefits from doing every one of the things above. TFW (Training for Warriors) East Metro is dedicated to your success! In being dedicated to your success we are releasing a check list that we call “Warrior 20”. These are our Top 20 “Super foods” that we suggest you focus on in your meal planning. My suggestion is to a) request your copy, b) look for your email immediately in your inbox!, 3) Save us as a contact in your email, 4) Print copies of the Warrior 20 for your fridge, desk, purse, car etc.. We promise to deliver quality content to you that will be valuable in reaching your goals!
Take the first step to conquering your goals, defeat the war on your health causing heart disease, obesity, diabetes and other chronic disease. Get your request for your very own “Warrior 20 Checklist” going here at: https://ohptfw.leadpages.co/warrior20download/
Learn more about our 8 Week Transformation programs right here at our dojo in Cottage Grove by clicking on https://ohptfw.leadpages.co/east-metro-8-week-transformation/