Kristen Sutton takes care of two active teenagers, is a full time nurse, and makes sure her husband has the support to run his own business. The I don’t have time might have been her excuse.

Or since this wasn’t her first attempt to lose weight. After limited success with diet programs and even having lap band surgery. Nothing seemed to keep the weight off and give her the energy and body she wanted. She could have said nothing works and given up.

But she didn’t give up.

After getting onto the Accelerator Program. She’s wearing cute clothes and putting on a a swimsuit without a second thought. Feeling confident in her appearance and protecting her health all at the same time. This Mom made it work. And what a difference it’s made in her life.

Kristen tells it best. Click to Play.

Great job Kristen!

Dedicated to Your Success,
Dave
P.S. You’re a phone call away from results like this. And not just the pounds and inches lost but the freedom gained. Freedom to wear what you want. Do what you want. When you want. That’s living. And life is too short to be held back by your own body. For a Fast-Start Consultation call the office at 817.320.0743 Jennifer will set up your consult. Don’t wait until another day of your life has passed. Get started now.

I’m feeling sick.  My throat is swollen and scratchy and it’s uncomfortable to swallow.  My roommate is sick as well, so I blame her.

Here’s the question: do I work out?  Aside from my throat, I feel fine.  My energy is good.  So is it a good idea, or will it make me worse?

I did a little digging, and here are some guidelines:

If you have a slight cold: Tone down the intensity. If you have a lower energy level, and feel like you are dragging, listen to your body and pull back a bit. Your body needs all the energy it can get to fight your illness and keep it from coming to a head, so don’t make it expel most of it’s energy at the gym.

If you are achey and congested: skip your workout. You are full blown sick and your body needs all the energy it can to heal. Working out can extend how long you are sick at this point.

If you have a fever: this one’s obvious, you need to rest.  Also, no one at the gym wants your germs, so keep them to yourself.

Cramps (ladies only): you gotta workout! It might be the last thing you want to do, but working out gets the blood pumping which speeds up the crampy process and aleviates pain.

So where am I?  I’d say slight cold, if that, which means I’m off to the gym.  To be honest, writing this post was just the kick in the butt I needed, because I was prepared to use my slight sore throat as an excuse.  And what does Dave always say?  NO EXCUSES!

In (mostly) Good Health,

Kelly Turner

Baby Girl Knows Whats Best for Fitness

Interesting article in the NY Times over the weekend.

NY Times Article

The long and short of it. Researchers in Denmark recruited more than 70 women ages 20 to 47 who had no history of playing soccer as children or teenagers. Two-thirds of the women were assigned to either a running or soccer group. The rest were the control group.

For 14 weeks, the women in the active groups exercised by running(long, slow cardio exercise) or playing soccer(short burst, multi-direction exercise).

After 14 weeks the women in both groups had made improvements in heart health, balance and muscle strength. But the gains were greater in the soccer group compared to the running.

Soccer outscored running in every category including maximum oxygen uptake, an indicator of cardiovascular fitness! Playing soccer led to better balance and improved muscle strength, also the sport increased the woman’s bone density by 2-3%! That’s the equivalent to reversing 3-6 years of bone aging.

But why was soccer so much better for woman’s bones and hearts? Dr. Krustup the head researcher, said that soccer gave women a more diverse workout than running. And this led to greater gains. “We analyzed the activity patterns during soccer, and we observed multiple sprints, turns, tackles, headers, and shots on goal,” he said. The researchers believe the varied activity patterns were more stimulating than the repetitive exercise patterns leading to greater adaption.

What’s the takeaway?

The research evidence is mounting that long slow cardio is just not the way to go for maximum results with your fitness program.

For maximum return on your workout. Use short burst multi-direction(sprinting, jumping, calisthenics, bodyweight exercises) training to get the most results in the least amount of time.

Dedicated to Your Success,

Dave

.

Spring starts March 20th (yay!) which means it’s time to take your workouts outdoors.  The perfect way to do that?

BOOTCAMP!!!

Working out outdoors has been proven to be better for your workout.

• Studies suggest that people burn up to 12 per cent more calories outside (in a cooler environment) than indoors because their body has to work to keep warm.
• The sun, even when it isn’t shining bright, provides Vitamin D which boosts the absorption of calcium for strong bones, teeth and gums.
• Sunny weather boosts mood, which will boost motivation, helping you work out harder, better and faster.
• A change of scenery has been shown to increase the intensity at which people workout.  The same machines and crowds can drain your energy and make you dread the same old workout.  Mixing it up, and getting out in the open will get you excited about fitness again.
  
• Research shows being outside by itself is enough to reduce stress, but combine that with a workout which also blasts tension, you will be more relaxed and ready for your day than after a typical gym workout.
• Gyms are full of germs, stale air and allergens, no matter how diligent the staff is with their cleaning.  Being outside gives you fresh oxygen straight from the plants, which, except for those of you who suffer from seasonal allergies, will offer easier breathing.
• The best way to break through a plateau is to switch up your modes of exercise.  Instead of swapping the treadmill for the elliptical, head outside.  The out doors is filled with numerous pieces of equipment, handed to you from Mother Nature herself.  Hills, stairs, trails, benches, logs and ropes are enough to kick your routine into high gear.  Get creative, or get the creativity straight from us by signing up!
  

Morning or evening, whatever your schedule, you have a chance to get outside, get some fresh air and reach your goals.  Whether you’ve never done a boot camp or class in your life, or hibernated in the gym for the winter, it’s time to get back outside!

In a recent study, scientists found that when a group of subjects were given the same serving of ice cream on different occasions, the subjects who ate it in 30 minutes released more “feeling full” hormones than those who ate the ice cream in five minutes. (Bet it was melty by then)

The scientists took blood samples and measured hormones before, during and after the subjects savored their ice cream. They found that the two hormones that cause you to feel full — glucagon-like peptide-1 and peptide YY — were more pronounced when food was eaten slowly.

This falls in line with a 2008 study published in The Journal of the American Dietetic Association that reported subjects consumed roughly 10 percent fewer calories when they ate slower.

So, if you eat slower, you are going to eat less. I think we knew this one already — it’s sage dieting advice that it takes 20 minutes for your belly to tell your brain you are full, but now you have some scientific jargon to solidify it for you.

Eat slower, eat less.  This only works if you stop eating when you are full (which is a whole other ball of wax) so if you have trouble eating beyond the point of satiety, eat slower and pay attention to how you feel.  When you are satisfied, you are done, but if you scarf your food, you’ll consume more by the time you get the message.

My Rapid Results Fitness Camp is $199 for Month to Month. For a 3 month Get You in Shape package it’s $189($567 total). And with this Camp you get

1. 21 Day Fast-Start Guide. Including
-Revealing the Secret to Body Transformation
-The Perfect Day eating plan
- The Nutrition Crash Course Handbook
-How to Burn 2 Times the Fat in Half the Time! Workout Guide.
-Calorie Incinerator Guide
-Fast Start Planning and Goal setting Guide

2. Unlimited (up to 48!) Fat-Blasting Fit-Pro Driven Workouts
-With all equipment provided

3. Full Body Before and After Diagnostics. To make sure you’re on track to hit or pass your goals.

4.Unlimited Email and Phone Coaching and Support-24 Hours a day/ 7 days a Week.

4. Leanbody Done-for-You Fat Loss Meal Plans

5. 100% Unconditional Results or Your Money-Back Guarantee! You get into this program and get the body you want. Or you don’t pay a dime!

6. Proprietary Body Firm Website and ongoing online support

And at the end of 3 months You have a Rockin New Body to show for Your investment of time, money, and energy.

Now let’s compare that with a “cheaper” Health Club option. Now I ‘m not going to bore you with all of the facts about failure rates, consumer complaints, rip-offs and horror stories that come out of 24 hours, LA fitness and Bally’s to name a few. Lets just compare numbers.

The average cost of a gym membership is between $40 and $50 a month. After tacking on a membership fee, payments can run upwards of $750 a year. Yet, IHRSA data show “42 percent of club members attend their clubs less than 50 days per year,” resulting in $15 gym sessions.

Now! You have now spent $183 More. But have absolutely nothing to show for it. Except a burning desire to get your money-back because you were sold a L-I-E. You were told if you bought this membership and showed up fitness and your new body would happen. Like magic. But Weight-loss and Getting in shape isn’t rooms full of equipment. No matter how New it is. It’s still a bunch of expensive machines, That don’t work!

Weight-loss and fitness and changing your shape involves these four things. Eating, Exercise, Coaching, and Support. In fact you can get into shape without ever setting foot into a gym. I get people into shape every-day without rooms of shiny worthless machines. And you can too! And should!

So there’s my rant. Pay less- get results and be happy. Or think you’re paying less but actually pay-more and get no results. In fact you might get fatter because you’re so depressed going to the gym didn’t get you into shape you stress eat. There’s a nasty cycle of events that you want to avoid at all costs.

This is a letter from your old friend, belly fat. We’ve had a great fall, holidays, and winter together. Lots of eating, lots of drinking, and lots of good times!

I know you’ve had some good intentions and maybe even some false starts to get rid of me. A little bit of “eating healthier” that lasts until the first weekend. Maybe even a stab at the “Health Club Membership.” I love those places! But you know we’re meant to be together.

With summer coming up, I’m thinking about sticking around. But you’re definitely going to need bigger clothes. Because there’s no way I’ll fit into what you’re wearing now! You’re going to need bigger pants and a very large cover-up too.

So whatever you’re thinking about, just keep listening to your skinny-fat yoga girlfriend who tells you to avoid resistance training like the plague. If you jump into some kind of resistance program where you lift more than 5-lb. pink dumbbells, I’ll be gone before June.

And please, please stick with that long slow cardio routine. I love the elliptical! It’s the best for me. More Please! And I’ll be here forever! What ever you do, don’t do any kind of Accelerator Interval Training. I’ll disappear right before your eyes with that stuff!

Remember that burning sensation you got doing those supersets and sprints? How you felt like your metabolism was going 1000 mph? Yeah? Avoid that or I’m a goner.

Sometimes I wonder how you ever got along without me. Like in college when you’d put on whatever cute clothes you’d want and head out the door. When you could put on a bikini and head to the beach. Full of confidence, feeling good about your appearance and yourself. Where was I then?

This summer – me, you, lots of shade and a cover-up. Drinking cold beer and eating BBQ. Can’t go down to the beach and have fun because you can’t be seen like this! Maybe you’ll start getting into shape in the fall. Yeah! That’s it, in the fall. Keep thinking like that!

Well it was great catching up with you. And remember – just say no to any kind of Accelerator Training. And we’ll be together for a long, long time.

I’ve been thinking of bringing my friends, cottage cheese thighs, flabby arms and dimpled bottom with me this summer. I hope you’re okay with that. And as long as you don’t train with The Body Firm I know you are.

So as always . . . hey look, a drive thru! . . . see you this Summer!

Sincerely,

Your Belly Fat
P.S. Hey, I know I’m constantly on your mind. And I know that you’re thinking of calling Dave at The Body Firm. He’s like the worst person for me. He’d would put an end to me before summer. And I’m not okay with that. Just one more summer together with you on the sidelines with me. Watching your life and friends and fun pass you by.

Don’t call Dave unless you want me gone, gone, gone. Left with a flat stomach, toned arms, tight, lifted glutes and firm thighs. The energy to really live your life on your terms. I say, “Who needs it?”

Good turn out considering it’s cold and windy tonight.

Good Luck to all of the following  Bodyfirm Clients, friends, and family members running tomorrow morning!

Dr. Ransom is the Official starter for the Marathon!

Ryan Valdez

Tobin Cocklin(You better be there!)

J-Balls(Honorary!)

Steven Poole

Dr. Mai Sharaf

Kristen Jenkins

Georgia Jenkins

Chris and LeeAnn

Randy Sachs

Carol Murray

Cindy Peck

Racaan McHenry

Denika Means

Gary B’s wife

Me!

I know there’s more and I’m sorry if I missed you! But I’m still-

Dedicated to Your Success,

Dave

According to the National Restaurant Assn., 49% of every food dollar in the U.S. is now spent in restaurants.

Basically, half. 

Half of the money spend on food, the substance that nourishes our bodies, provides us energy, vitamins, minerals, controls our metabolism and keeps our body functions going is spent on meals out.

The average meal at a restaurant contains about 700 calories more than if you made the same meal at home.  Those extra calories come from giant portions (which we eat in one sitting anyway) extras like cheese, and prep methods, like extra oil, to just plain make it taste better.

When you eat out, you hand control of your body over to the greased up chef in the kitchen, who’s only worry is about making the food taste good, not good for you.

EAT AT HOME.  For the love of God, cook something, and not in the microwave.  Save money.  Save calories.  Save your waistline, your blood pressure and your self esteem.  Eating out should be an occasional treat.  We’ve got goals, people.  Don’t put half of your diet into someone else’s hands, who you know is going to wreck it for you.

Friday afternoon, pick up your race pack and join us from 4pm to 8pm at the UNTHSC pre-race screening tent. We’ll be measuring bodyfat! Find out how much you’re carrying when you’re race ready!

Last year I did Bodyfat for 4 hours straight. By myself. This year I’m bringing back up.

Heidi and Tara work year-round to pull this monster off. This year is going to be the best yet.

Not signed up yet. Hurry up! You can do it right below.

Get Your Run On!