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2013: The best and worst time to start working out

The final two weeks of the year is staring us right in the face.  Looking back you can see people places and things that touched your heart and flashes of memories that you want to vanish forever.  I myself have been blessed in 2012 and can’t wait to run through 2013.

The new year brings one of my favorite times for business, the “resolution”


1. the act or an instance of resolving
2. the condition or quality of being resolute; firmness or determination
3. something resolved or determined; decision
4. a formal expression of opinion by a meeting, esp one agreed by a vote
5. (Law) a judicial decision on some matter; verdict; judgment
6. the act or process of separating something into its constituent parts or elements

There’s the dictionary definition, take your pick.   When people hear the word they typically think of losing weight.

I think that’s fabulous.

I have worked at the big gyms, owned my own business and have been a personal trainer going on 12yrs, although I see and learn new things all the time, some things never do change, like people starting off the new year wanting to get in shape.

This by far is the best and worst time to start working out.

It’s best because people are motivated, ready and helped along by encouragement of family, peers, and co-workers, and without some support its hard to  be successful.

On the other-hand, it’s the worst time to workout, it’s crowded, time-consuming, and almost embarrassing for some because of how they have let their self go.

Bigger gyms won’t help

$15/24hr  gym won’t help

Diet pills wont help

Starving yourself won’t help

Working out 2 hrs a day wont help

The only thing that helps is YOU – you have to want to make a change and accept the responsibilities  that come with that change.

The best help is self-help – you are the motivation, the resolution, you are the reason  I have purpose and self fulfillment in my own life – thank you

Politicians and broken promises

I Voted

I Voted (Photo credit: yaquina)

I hope you make it out to vote today

Even more, I hope that you don’t vote for and get a bunch of broken promises for your effort

Something I have been saying since I moved to Bowling Green in 1998, I am going to run for Mayor 2016, my name will be on the ballot in 2016, that I promise!!

Another promise I am making to all my clients and standing by is that for the next 16 days (including Mon) it is my mission to help you this Thanksgiving be one you can enjoy without feeling guilty or being hard on yourself.

The next 16 days of workouts I am certain you will burn at least 600-800 calories a workout, if you just show up & complete the structured exercises you will have burned all the calories you can eat for a bountiful thanksgiving dinner.

The average person eats a total of 5000-6000 calories all day on Thanksgiving & You have the opportunity to burn around 7ooo calories showing up and doing about 9 workouts till Thurs

That is something you can count on and believe!!

Feast or Famine for Thanksgiving

We are starting are Thanksgiving workouts now, I want to help you burn the calories from dinner before you ever sit down to eat!!

Here are some numbers I found to put things in perspective for you (


The amount of calories an average woman needs each day

The amount of calories an average man needs each day

The estimated amount of calories in a typical Thanksgiving meal, including turkey, side dishes, and dessert

5,000 to 6,000
The estimated amount of calories people consume throughout Thanksgiving Day — roughly triple the recommended daily intake

The amount of calories in an average serving of a traditionally prepared Thanksgiving turkey

Grams of fat in an average serving of a traditionally prepared Thanksgiving turkey

The amount of calories in a softball-sized serving of stuffing

Grams of fat in a softball-sized serving of stuffing, or “the amount of fat you’d gobble up in a large, fast food serving of french fries,” says Darlene Zimmerman at the Detroit Free Press

The amount of calories in a small, lightbulb-sized slice of pumpkin pie

The amount of calories in a small, lightbulb-sized slice of pecan pie

Calories in a typical three-ounce glass of red wine

The amount of calories needed for the body to create one extra pound of fat

500 to 700
Calories that healthy dieters should aim for in their Thanksgiving meal, as recommended by health experts at the University of Texas MD Anderson Cancer Center

The number of minutes it takes for a 150-pound person to burn 500 calories by jogging at a moderate pace, according to

Sources: Boston GlobeDetroit Free PressLivestrong.comLA Times,Las Vegas Review JournalNaturally SavvyShape


Little Update

Just got back from Holiday vacation

We took a trip to NC and visited the Smokies and Cherokee Reservation (I did get to play some poker too)

Now rested up we are ready to get to work.

Really happy to see people getting back in the groove, we had a great New Year but the spring was blah!!  Now that its hot outside people are getting back to it for summer vacations and school.

We will be adding some more structure to the studio and any suggestions  please let us know.  There will be Zumba and a NEW yoga class coming soon!!

Please text or email me for appointments to remeasure and get lined out for the rest of the summer.

Ears: for Listening, not Hearing

Nearing the end of the month, Fall Break is coming up and the season will slow down through Christmas and into February.  WE have been kicking but and lost over a ton of weight this year (next year I will track total lbs)

I am looking for feedback, suggestions, COMPLAINTS, or any advice that I could use to take my training and business to the next level and be more accommodating and resourceful to you and your family.

If you have anything please let me know, without your input I have no purpose or challenges.  If you speak, I will listen.

Julian Treasure: Shh! Sound health in 8 steps


4th of July picnic eating tips

July 4th is fun, dont make it a drag by worrying about what your going to eat.

Keep these 5 tips in mind

  • Eat small – don’t fill up the biggest plate with tons of food, keep it small and simple
  • Share – easy way to save calories is to give them away, split a hamburger with somebody or give the last few bites to the dogs
  • Eat protien first – save the casseroles for Thanksgiving, eat the vegatables instead
  • Moderate – taste all the treats, try to sample something you like.  Don’t pig out
  • Drink smart – be accountable for the sodas and alchohol you drink, some cans are two servings, your body will burn all the alcohol first

Happy Birthday America

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