Blog Archives
I’m going to go walk
Said no one who is in the best shape they have been in a long time
People who get a bad report from the doctor think they need to start walking.
Not the worst idea especially after the doctor with a 14yr education in medicine gives you the simplest easiest, most boring prescription for exercise and weight loss.
If it’s a simple workout, easy to do and you don’t feel like you just got a workout, then it’s probably not going to yield the best results
The best workouts aren’t long and complicated but structured to take you out of your comfort zone
When we have fear of the unknown, signing up for a $10 gym membership is easy and lets our mind at ease for taking the first step
When you go to that gym it’s easy to see all the people who are on the treadmill, riding the bike, walking around not doing anything, or standing there waiting in thier own comfort zone
When you look or watch somebody in better shape than you and you say “that looks too hard” or “DAMMMM my body can’t do that” then its probably out of your comfort zone and will make you stronger, faster and leaner.
Why do you want to lose weight?
I don’t care what you weigh and I’m the personal trainer that tells you that the first day you come workout with me
There are a few different types of weight on your body
- hair
- shoes
- clothes
- water
- food
- muscle
- fat
Most people going to the gym go to lose weight, but its not about what you weigh
When we workout we want to burn fat and build muscle. Muscle has weight too
Ever hear somebody say “Muscle weighs more than fat?”
They are WRONG – 5lbs of muscle weighs 5lbs, 5lbs of Fat weighs 5lbs right?
We want to increase our weight in muscle bc when we workout our muscle burns fat, the more muscle we have the more fat we burn when we workout
So why do you want to lose weight?
What Tom Petty said
Back when I was a kid growing up playing sports & being around gyms, the trainers and what constitutes being a “personal trainer” was very different.
The high-school sports hero could be your trainer, the dude with big muscles could be a trainer, the football coach, your Uncle who fought in WWII, or even your Dad bc he knew how to work a leg press machine and move a lot of weight.
Let’s be honest, working out isn’t rocket science, anybody can put shoes on and walk/jog a mile to lose weight or show somebody correct form on a push-up, even how to do a lat pull to build some muscle
Through the 1980’s and 1990’s when “baby boomers” started getting older we established the American College of Sports Medicine and the National Strength and Conditioning Association so any person inspiring to be a fitness professional could get a national accredited certification after obtaining a 4 year college degree. This really helps to give the industry credibility but has never stopped gifted athletes or dudes with big muscles giving workout advice (and never will, talk is cheap)
Fast forward to today, Facebook, Twitter, Pinterest, Insatgram and social media has helped to create an EXPLOSION of fitness interest. Now more than ever people are getting up off the couch motivated by a friend or colleague who has motivated themselves to not be fat and unfit anymore. A person who posts selfies at the gym, pics of their gluten-free food, or pics with less clothes on can now get the kudos in “likes” and “shares”to build confidence that they too can now be a “personal trainer” and help others as well without any formal education,training, or certification
Make no mistake about it, I’m all for it, having more people involved getting fit and fighting Obesity is what it’s all about. A large number of “personal trainers” in town just helps build competition and we all know that competition separates the best from rest.
Cream rises to the top and in the end, we are all a little more fit and confident
That makes me happy
The price you pay for fitness
Personal training is too expensive!!
Since I started personal training 2001 I have heard this so many times!!
I usually don’t argue or try to sell people bc if they are shopping price then they probably aren’t just ready yet to commit to fitness.
That’s not always true with every person, for all the real salesman out there that know “Selling 101″ I am probably missing it by a long shot but I’m not a salesman, I am a trainer!!
When a perspective clients calls and wants to know price I tell them $99 consultation fee and monthly workout fees or $5 single sessions they sometimes say wow, “that’s too expensive – Why do you have a $99 fee, can you waive that?”
My reply is NO, because I have to know your health history, you goals, your measurements, strengths and weakness. I just can’t throw you to the wolves and expect you to start losing body fat day 1, there is a process I have to show you, I need to teach you about nutrition for your body and how to workout properly – other “workout places” waive fees bc they don’t care if you come or not, it’s just a numbers game to them. Heck some places don’t care if you even get hurt, they have physical therapists waiting because they know you will!!
GT is different, my well-being depends on you succeeding, if you don’t show up, I don’t feed my family
We need a car to get to work, and get around in, this is what we need
This is what we really want and try to get if we can
If you think paying personal training or GT Fitness is “too expensive” I have 4 questions to ask you
- Is there an unhealthy habit you can remove from your life to make room for your wellness goals?
- How much do you spend eating out a month? Can you go out 2x less a month, so you can afford your wellness/body fat goals?
- How much can you afford, I can make a package to suit your financial needs?
- What’s $xx off of your pay check?
Let’s face it, sometimes people just want a deal!!
I got one of those if you want
Any questions or concerns please email me gettonedfitness@yahoo.com, Twitter @NuckolsD, or Facebook David Nuckols – GT Fitness
President Obama does what we do
here’s a video of Obama working out like a boss – same exercises we do at the studio
My solution to a fitness dilemma
Trying to solve a dilemma I have with my current fitness business
How can I teach more people to overcome the intimidation & fear factor of coming to a “gym” or “group workout” session?
With the influx on new “gyms” and “trainers” in BG awareness is at an all time high & better than ever. People are wanting to go workout but are intimidated and scared to do it on thier own. When they do muster up enough COURAGE to actually go then they don’t know what it is they should actually do. The only thing they have to go by is watching what other people are doing, then mimicking.
Monkey see, monkey do!!
I grew up playing sports and being in out of gyms lifting, staying in shape with teammates and friends was something we did daily. Once I got to college I fell into Sports Medicine bc “exercise” was easy for me and once I completed my graduate degree I had a good understanding of how the human body moved and functioned and a grasp of what the hell I was actually doing and why I needed to do it. So then I wanted to create an atmosphere were people could come to a gym and workout to get the results they wanted.
Now 2014 my biggest dilemma is with the aging population and the more people who get involved with working out, the emphasis needs to be more personal attention and not bigger gyms and workout groups, people get lost, feel even more intimidated and then create more fear and anxiety.
We have social media to help us connect and learn to cope with our fears and anxieties, when we get around like-minded individuals like ourselves things start to happen, hurdles get jumped, barriers get knocked down and the support spreads to others that need it too.
Whatever your fear of getting in shape or healthy is I would love to learn more about it and find a way to help you help yourself. That’s what I am here for, and that’s why we have a small group studio and that’s my solution to a person’s fitness dilemma.
I’ve had some great clients in the past and they can attest to what I’m saying, when they lose weight they get confident, when I teach them what I learned they get smarter, when I devote time & explain WHY you do this and not that the light bulbs start to go off.
The “ah-ha” moment, that’s when you know you got something!! That’s when people move on and go to the gym by them selves, they leave room for somebody to step up and take their place.
If you are the person who has fear about working out come by the studio and check us out, maybe we can teach you something too!!
Please message or contact me if you have any more questions
5 things you should know about protein powder
Proteins is what muscle is made of, and when you break down protein you get amino acids.
What protein powder do you use?
Was it on sale or recommended by the salesperson at the store or the beefcake at the gym?
Is it from a reputable company?
Here’s 5 things you need to know or think about before buying and ingesting protein powder
1. 20g of protein per serving is enough, any more than that will be converted to triglycerides and stored as fat
2. there are only a few company’s that actually manufacture all protein powders sold in the US – they sale that powder to smaller companies like myself and we put on our label and call it whatever we want, here a few examples
3. When protein is manufactured in the USA our FDA requires it to be “pasteurized” or heated – the heating kills germs, bacteria and changes the molecular structure of the protein and it loses some of its benefit and absorption rate
4. GMO laws are less strict in the USA – most manufacturers want to make a profit so they go for the cheapest “protein source” GMO is big business and makes the most profit margins so most the proteins used are from cheap, genetically altered cows or animals
5. The only reason to even take extra protein is for the amino acids – the major source of amino acids from manufacturers is Keratin, the cheapest source they can find is from hair, nails, claws, and animal fur!!!
My point is next time you run out of protien powder and go back to the store to get more, the salesperson will probably show you something better than ever before!!
HAHA, HAHA, HAHA yeah right!!
It’s the same BS you bought last time but with a different colored label
Check yourself before you wreck yourself (your kidneys and liver will last longer)
Ab exercise you shouldn’t miss
Great move for obliques and love handles – 50 reps & squeeze your obliques as you twist
What’s your mood right now, after lunch?
What you eat or don’t eat for that matter could effect your mood after lunch and the rest of your work day
Eating good food promotes overall health and well being, but what you eat may also impact how you feel. Research suggests that not only can the food you eat affect your mood, but that your mood may influence the foods you choose to consume.
Enjoying a wide variety of vegetables, fruits, nuts, seeds, wholegrain cereals, legumes, low-fat dairy, lean meat and oily fish, for instance, is associated with reductions in mood swings, depression and anxiety.
And the opposite holds for a diet based on foods high in refined sugar (think lollies), one that combines high levels of sugar and fat (cakes, for instance, or pastries), or involves high intakes of caffeine or alcohol.
Highs and lows
Basically, the nutrients found in healthy foods appear to work together to cause the brain to produce the “feel-good hormone” serotonin, which is associated with improved mood and feelings of relaxation.
And eating foods that maintain a steady blood-sugar level within the appropriate range, such as whole grain cereals, helps to stabilize mood. But how does your mood affect the foods you select?
Results of research on the connection between food selection and poor mood are reasonably consistent — people in a negative frame of mind are more likely to choose sugary, fatty or salty — indulgence or comfort — foods rather than nutritious ones.
Indulgence foods may boost energy and improve mood in the short-term but these positive effects are usually fleeting. For some people, such effects can often be followed by guilt (because we know those foods aren’t good for us) and a consequent drop in mood. This can trigger more bad eating and set up a vicious circle.
Better ways of overcoming negative thoughts include exercising, which has been shown to improve mood by reducing anxiety and stress, or doing fun things such as watching a film, listening to music, or visiting friends. Such activities not only enhance mood, but also assist with controlling indulgence food intake.
The right frame of mind
The connection between food selection and positive mood (if there is one) is still unclear.
Research suggests people in a good mood are more likely to prefer nutritious foods that are low in sugar, salt, and fat, and to focus on the long-term benefits of these healthy foods. But other studies point to the potential for people in a good mood consuming comfort foods, or overeating.
There’s also evidence suggesting some people in a positive mood are more likely to choose healthy foods if they feel their good mood is going to last. If not, they may be more likely to choose indulgence foods to sustain positive feelings.
Other research indicates that regardless of mood, long-term, future-focused thinking can lead to healthier food choices. And there’s evidence for gender differences in the effects of mood on consumption of comfort foods.
One study found that women are more likely to eat indulgence foods when they’re feeling depressed, lonely or guilty. While men are more likely to turn to soups, pasta and steaks as a reward when they’re feeling upbeat.
In the driver’s seat
Clearly, these relationships are complicated but which is likely to be the stronger driver — mood or food? In other words, does the consumption of particular foods lead to mood changes, or is our mood generally the predominant factor in determining the food we choose to eat?
Research suggests the foods we consume may be of paramount importance, and that what’s eaten today may affect mood a couple of days later.
This association was stronger for negative moods, so consumption of excessive energy (kilojoules), saturated fat, and sodium was associated with a worse mood two days later.
The association between eating fruits and vegetables one day and being in a positive mood the next day was stronger for men, but mood was lifted in both men and women after they ate vegetables.
What, then, can we conclude from the current evidence about the relationship between food and mood?
Well, research has highlighted some interesting (and complex!) relationships that we’re only now starting to tease out. What we can say with confidence is that eating a well-balanced diet may confer not only physical health benefits, but also better mental health through improved mood.
David's GT Fitness Blog 