This week’s call is titled, “The Truth About Gyms in Vegas & Fruits ‘n’ Veggies At Your House”.
I’m heading off to Orlando, Florida this weekend. Joel Marion is having a party for some fitness folks down at Disney World…kind of weird to me, but whatever. We’ll be watching the superbowl there, but I won’t be missing any workouts.
Just like I didn’t miss any workouts in Vegas last week. I had a chance to stay at the Palazzo hotel for the 1st time…really liked it and the gym there wins my award for the best hotel gym in Vegas – from the 7 that I’ve used. I rank the Vegas gyms later in this week’s call.
Here’s a photo of me eating a Tomahawk Ribeye steak at the Union Restaurant in the Aria Hotel.
Let’s get started with…
Monday – Feb 7th
Transformation Tip of the Week
Build others up, it will only make you more successful. If you don’t have social support, take charge as the leader. Be confident in your choices. People will respect your decisions, even if it seems at first that they don’t. Eventually, a lot of people will come to you for advice and support. You are the one making the right decision. Never forget that.
Be positive. Appreciate life. No matter what it brings, there is always a bright side.
Workout of the Week
My current workout C
My extensive warmup for this workout includes Bird Dogs, Duck Unders, prisoner lunges, 1-Leg RDL’s, Planks, Side Planks, and stretches. Then I move into the lifting…
1) Power Clean (3×3)
2) Sumo Deadlift (1×6)
3A) Rack Pull (3×5) – pin 6
3B) Ab Wheel Rollout (2xMax-2)
• Get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.
J Occup Environ Med. 2010 Dec 23. The Impact of Weight Gain or Loss on Health Care Costs for Employees at the Johnson & Johnson Family of Companies.
American researchers wanted to quantify the impact of weight gain or weight loss on health care costs.
RESULTS: Employees who developed high risk for obesity (n = 405) experienced 9.9% points higher annual cost increases than those who remained at lower risk (n = 8015). Employees who moved from high to lower risk for obesity (n = 384), experienced annual cost increases that were 2.3% points lower than those who remained high risk (n = 1699).
Preventing weight gain through effective employee health promotion programs is likely to result in cost savings for employers.
Now…how do you do it?
If you want to cause CHANGE in someone’s life (whether yours, a client’s, or a friend’s), you must read the book, “Switch” by Chip and Dan Heath. More info on the way about that book soon…also, take a look at the social support and nutrition tips at the end of this call.
My 4th workout in my current program, Workout D, is perfect for the end of week because I can do it anywhere, no matter if I’m traveling.
1A) DB Incline Press (3×8)
1B) T-bar Row (3×8)
2A) DB Shoulder Press (3×8)
2B) Chinup (3×6)
3A) EZ Bar Incline Triceps Extension (3×8)
3B) DB Incline Curl (3×8)
And now for the Top Hotel Gyms in Las Vegas
First, this list ranks the gyms on being the best for a BARBELL-based squat or bench press workout.
2) Monte Carlo
4) Aria – no squat rack
5) Bellagio – no squat rack
6) MGM – no squat rack
7) Planet Hollywood – no squat rack
And now, the same 7 gyms listed in order of being best for TT Fat Loss Workouts (squat rack not required)
3) Monte Carlo
7) Planet Hollywood
By the way, the following scene REALLY did happen…
It was 5am, and time for some pre-workout Vegas Hotel comedy…
Setting: Elevator in the Palazzo Hotel, last Thursday morning
Drunk guy in elevator: “You going to the gym.”
Drunk guy: “We’re on different schedules.”
Me – “Yeah, I figured that out.”
…He was a nice guy tho, and his hooker seemed pleasant as well.
• Do 30 minutes of fun activity…
Take a look at your goals & dreams. Are you truly serious about them? If not, either delete them and save yourself the headache and heartache, or get serious about them and spend 2 hours this weekend planning out how you’ll achieve them. If you’re not willing to spend two hours working on them, how can you say you are serious about them?
If you want to ask a question, just post it here: www.TurbulenceTrainingFanpage.com on Facebook
Question: From Gerry, “Can you build muscle in a calorie depleted state?”
Gerry – that depends on many things. if you were eating 100 calories below normal and taking 1g of test per week, you could. If you were eating 1000 calories below normal, without drugs, you couldn’t. everything else is in between. This answer applies to a lot of questions I get…the truth is SOMEWHERE between the extremes.
Q: From Rachel, “Do you find that women progress as far as strength gains more slowly than men? It seems I spend more time on a weight level than the guys do before advancing to the next level.”
Rachel – Most women get stronger faster at first because of less practice. In more advanced cases, men get stronger faster because of more muscle.
Social Support Saturday!
• 30 minutes of fun activity…
Public Health Nutr. 2009 Mar 27:1-10. Weight loss by mobile phone: a 1-year effectiveness study.
First the Internet, and now cell phones. It’s getting easier and easier to free yourself of belly fat thanks to technology.
One hundred and twenty five overweight subjects joined this Finnish research study, and were assigned to a weight loss program delivered by text message over their mobile phones or to a control group.
The researchers instructed the subjects via text messages to reduce food intake and to report their daily weight. Once the subjects replied, the researchers then provided immediate and tailored feedback.
The study ran for one year, and the text message group lost 4.5kg while the control group lost only 1.1 kg.
Also, subjects who lost the most weight tended to lose weight quickly and used the text messaging service the most, and they also made the most changes to their diet.
This is a perfect system to set up with your trainer or even a diet buddy. You could even use twitter to post your meals via your cell phone and get immediate feedback from other users.
Sunday – Plan, Shop & Prepare
• 30 minutes activity and plan, shop, & prepare
From a news article…
“A new study by experts at the University of Reading has revealed that childless couples enjoy a better diet of fruit and veg than families. Researchers found that adults who had only themselves to look after ate almost 5lb more fruit and vegetables than families over a two-week period. They found that parents are likely to buy salads and other fresh produce after the arrival of their first child but ditch them by the time a second child comes along. The study also highlighted that the cost of fruit and veg may play a factor as parents have to make their money go further and opt for cheaper but less healthy meals.”
How to overcome? Make small changes!
– You need quick wins to get the success snowball rolling
– Aim for baby steps: Set smaller goals of 1 extra serving per day rather than trying to eat 12 servings overnight
– Don’t think about the rest of the year, just think about 1 day at a time
– Make a daily checklist for eating more FnV
– Make it easier to access fruits and veggies (drive a different way home, past the store, or go at lunch)
– and learn from your mistakes
– YOU CAN DO IT!
Here’s a success story from my friends and former clients who now live in Boston…
I had visited them twice in the past 2 years, and the first time they made a half-hearted attempt to change, but in my last visit, just before Christmas, something finally “switched”…and even though they have 2 kids and he works 14 hours a day (and she works 24 hours a day as a Mom!), here’s what they said:
“Great to hear from you…we have been on the diet and have been incredibly energized, I’ve eaten more vegetables in the past 6 weeks than my entire combined consumption for years…working like a dog but feel great…was in London for a week, gave the hotel my grocery list, dropped in the fridge and had breakfast and lunch for the entire week…best business trip from a health perspective I’ve had in ages…even slipped in a few work outs…so with the meal plan on track I just need start with the work outs…thanks Amigo, you have inspired us!!!”
• Training Tips – Men’s Health workout & Crazy Exercises
• Research Review – Kettlebell and Interval Training Research updates
• Nutrition – Pre-Workout Nutrition