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Your 100% and the “get fit” wagon

The first month of workouts is behind us.  We are looking at about 16 more weeks till the weather warms up enough that people will be going outside and feeling self-conscious about their well-being.  By the time February rolls around and you hit the Superbowl, most people fall off the “get fit” wagon.

January 1st we measured in Body Fat % and total inches on our waist here at the studio.  After 4wks I expect around 4lbs-8lbs weight loss average and 2″-4″ inches lost as well.

Today we start to measure out and after this week I will set a different measurement  for next month.  I have already promised a few that we would track Hips so after Feb, getting closer to the March madness we will be working out to burn some extra body fat and measure our hips to see what results we can get.

It takes effort

great effort = great results



Your Abs, my Abs, every body’s Abs

Wed is Ab day at the studio, my favorite day to train abs.

We all have abs, but some of us have too much fat covering them so they are hidden.  Reduce your body fat percentage significantly and you too will have a six-pack showing.

Check out this anatomy chart, you look like this

But not every body looks like this

Genetics plays a big factor in what you look like.  What genes we get from our parents will determine what we look like, how our muscle is shaped and what definition we can show, not every body is the same.  

These before and after pics are more like it, not everything you see in a magazine is for real!!

Any questions or comments feel free to reply.  If you need a good Ab workout just ask!!

Just choose one


Here are the top 5 changes people have made at the studio to help them lose more body fat

  1. Get more sleep
  2. Reduce starches and carbs
  3. Just show up (to the workouts)
  4. Spend less money and buy less food at the grocery
  5. Start eating breakfast
This is what has worked for us and hopefully some of these will help you too.
You can’t lose fat if you never start trying.  The weight won’t lift itself, just choose one and get started


Frozen Dinners

I have talked about “pre-packaged meals” since 2001 and the first thing I do to help new clients lose body fat (endomorphs, mesomorphs) is to stop them eating these poor quality meals.

I’m so glad to hear mainstream media talking about this food subject and when I came across this pic I had to post it.

What would happen if you only ate fruits and vegetables for lunch over 10 days?


GT Fit: Tools in your Tool bag to Progress Weight Loss

Want to progress  your weight loss?  Try adding some tools to your tool bag

1. Looking in the mirror ( yes you can flex ladies) 
2. taking pictures every week
3. measurements and re-measure
4. How your clothes fit
5. What your friends and colleagues say about you when they see you again
6. comments from strangers
7.  your total weight that is body fat lbs 
9. your total weight that is lean muscle tissue  lbs
10. Your body fat percentage (most important for women, not total weight)

You have to have a way to measure & track progress.  I personally like to see my performance go up in my workouts but some people love to look at the numbers to see change.  Doesn’t matter how you look at it but when  friends and strangers make comments about you getting in shape then you know you are doing something.

Best part about that is you will motivate them to be fit too!!!

GT Get Fit Tip: Be Your Best Body Type

Illustration of obesity and waist circumferenc...

Image via Wikipedia

The fog was rolling this morning, the air is getting cooler.  Football season is here and the Bears started off HOT HOT first game of the year ( Bears over Falcons 30-12)

The best time of year?

Some will argue that it is, I despise the frigid temps, but will suck it up for some good football

The cooler weather also signals in our bodies that its time to eat and gain body fat for winter.  Fat, although looking terrible on our abs and hips, does serve that purpose to protect and keep us warm.

Summer time is peak season and time to enjoy the body you worked for all winter.  Once fall gets here, “hunger cues” will commence,  and you’ll be overwhelmed with propensities to eat more calories.

This is natural for warm-blooded animals, what is also natural is how your body will store that fat,  ectomorphs, endomorphs and mesomorphs will store fat in different ways and in different areas of the body.  Your genetics from parents will determine how and where you store the EXTRA fat.

Mesopmorphs:  trouble areas can be around the hips around the love handles but usually compensated by more muscle build and a “V” shape upper body with a tapered waist.  A natural muscular frame keeps the metabolism up and excess fat storage is usually not prominent.

Ectomorphs:  fat stores typically are evenly distributed throughout the body frame although the physique may appear soft and “skinny fat”.   Ecto’s are longer, taller people and won’t store much excess body fat or pack on extra muscle.  Trouble areas can vary but due to the naturally lean body the real trick is to keep your body fat % under 28% for females and 15% for male body frames

Endomorphs: these are the hardest types of bodies to deal with, they can and will store body fat at the drop of the hat, these types can walk by a buffet and gain 4 lbs.   Trouble areas tend to be around the abs, hips, and thighs.  Fat stores can be in excess and can typically give the person a “round” or “pudgy” frame.  They can have broad shoulders and hips and with the extra muscle mass and fat storage around the bones the weight or mass can pack on heavily to this powerhouse frame.

We all have some sort of combination of the three body types listed above.  You may tend to be more dominantly tall or muscular but make no mistake about it, how you eat and what exercises you do or don’t do can determine how much extra fat you store on your frame regardless of what type of body you have.

Check out these pics to get a better idea of what body type you have

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