Saturday, July 30, 2011
Staying Motivated
Motivation seems to be the hardest thing to maintain when it comes to anything especially working out and dieting. I am going to give you some tips on how to stay motivated so you can reach your ultimate goal.
Goal that is the key word here, what is your goal behind your exercise and diet regimen. My goal for me is to be a pro strongman and the best trainer on the planet. I have a plan to reach those goals that I've drawn out and follow to a tee. I know that everyday I will either get closer to my goal or further away there is no such thing as staying the same. I need to eat, train, and read everyday in order to be the best for my goals. Without these goals what do I have, I would go to the gym everyday with no energy, motivation, or drive because I have nothing to shoot for. You have to set your goals before embarking on a new fitness lifestyle or else you will fail before you ever begin. Be sure to be extremely specific with your goals; don't just say I want to lose weight say I want to lose 15lbs in 2 months.
Set deadlines for your goals and make them public. This will ensure that you stay on course because all your friends and family know exactly what you are doing and they won't let you slip.
Friends and family play a huge role in your success be sure to surround yourself with people that will help you achieve your goals and stay away from the people who will say "your losing to much weight, you look sick" or “your getting to muscular" or my favorite" Why do you eat that crap don't you want to be happy" meanwhile they a sitting on the couch drinking soda and eating a big Mac from McDonalds and are wondering why there clothes don't fit anymore.
In order to stay motivated you have to have fun exercising and dieting you have to find ways to make eating fun, whether its trying out new healthy recipes or finding different seasonings to make your food taste better. It is imperative that you find a gym that you feel comfortable with and that you enjoy going to on an everyday basis. We pride ourselves on having the friendliest and best personal trainers in Port Saint Lucie. We also feel we create a lot of fun at all our fitness boot camps to you coming back for more. You have to find that place or else you will never reach your goals.
Find a partner who will do everything with you helps out a lot as well. If you have someone dieting, running and working out with you everyday then you will be able to hold each other accountable. Make a friendly wager between the two of you, like whoever loses the most weight in two months wins an all expense paid trip to the spa for a day. You have to think of ways to keep it interesting or your motivation will leave fast.
Its real simple you can either buy new clothes and keep growing or you can change you life and fit into your old clothes that haven’t fit in 10 years. The choice is yours.
Dedicated to your Success,
Tony Montgomery
P.S.- Working on finishing up Samson's Fat Loss Secrets eBook, look for it by the end of August.
Friday, July 29, 2011
5 Flat Tummy Myths (and 3 Steps to Tight Abs)
It's bathing suit season and you want flat abs to flaunt.
While I commend your desire to slim down before baring it all, I'm here to warn you of the 5 myths that most people believe. Don't waste your time on these:
Myth #1: Take diet pills to speed results.
I know it's so tempting! The ads make compelling claims about the power of popping a pill, but don't fall for it. There is no ‘magic pill'. Diet pills are more likely to burn through your pocketbook than to slim you down.
•Tip: Don't pop a pill - instead burn calories with intense exercise.
Myth #2: Do extra crunches to flatten your abs.
Excessive crunches aren't the answer for tight abs. In order to achieve a toned look you'll have to focus on burning off the layer of fat that is covering up your tummy.
•Tip: Don't obsess about crunches - instead focus on fat burning.
Myth #3: Turn to packaged diet products to boost results.
Don't fall for the foods that are packaged as ‘diet' or ‘weight loss' aids. Quite often these products are packed with refined sugar and other artificial ingredients that your body doesn't need, and certainly won't help you attain that tight tummy.
•Tip: Don't eat packaged diet foods - instead stick with nutritious whole foods.
Myth #4: Avoid all carbohydrates in order to achieve tight abs.
Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while slimming down. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars (see the recipe below for Power Oatmeal).
•Tip: Don't give up all carbohydrates - instead stick with wholesome carbs.
Myth #5: Starve the chub away. Trying to lose weight by starving yourself is not only ineffective it can also be dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you'll disrupt your metabolism and slow your results.
•Tip: Don't starve yourself - instead eat small wholesome meals throughout the day.
Now that you know what not to do in order to achieve tight abs, it's time to go over your flat tummy game plan. Here's what you need to know in 3 simple steps:
•Step One: No more junk.
The best way to do this is by purging your kitchen. Throw out the sugary, processed and fat-filled foods. Once the junk has been cleared out, don't buy any more of it. Remember that your beach-ready abs depend on what you eat – don't eat junk!
•Step Two: Eat whole foods.
Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.
•Step Three: Come train with me.
This is the most obvious step. You're ready to get into great shape and I'm in a unique position to make that happen for you. Call or reply to this email to get started on an exercise plan that will get you those amazing abs.
While I commend your desire to slim down before baring it all, I'm here to warn you of the 5 myths that most people believe. Don't waste your time on these:
Myth #1: Take diet pills to speed results.
I know it's so tempting! The ads make compelling claims about the power of popping a pill, but don't fall for it. There is no ‘magic pill'. Diet pills are more likely to burn through your pocketbook than to slim you down.
•Tip: Don't pop a pill - instead burn calories with intense exercise.
Myth #2: Do extra crunches to flatten your abs.
Excessive crunches aren't the answer for tight abs. In order to achieve a toned look you'll have to focus on burning off the layer of fat that is covering up your tummy.
•Tip: Don't obsess about crunches - instead focus on fat burning.
Myth #3: Turn to packaged diet products to boost results.
Don't fall for the foods that are packaged as ‘diet' or ‘weight loss' aids. Quite often these products are packed with refined sugar and other artificial ingredients that your body doesn't need, and certainly won't help you attain that tight tummy.
•Tip: Don't eat packaged diet foods - instead stick with nutritious whole foods.
Myth #4: Avoid all carbohydrates in order to achieve tight abs.
Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while slimming down. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars (see the recipe below for Power Oatmeal).
•Tip: Don't give up all carbohydrates - instead stick with wholesome carbs.
Myth #5: Starve the chub away. Trying to lose weight by starving yourself is not only ineffective it can also be dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you'll disrupt your metabolism and slow your results.
•Tip: Don't starve yourself - instead eat small wholesome meals throughout the day.
Now that you know what not to do in order to achieve tight abs, it's time to go over your flat tummy game plan. Here's what you need to know in 3 simple steps:
•Step One: No more junk.
The best way to do this is by purging your kitchen. Throw out the sugary, processed and fat-filled foods. Once the junk has been cleared out, don't buy any more of it. Remember that your beach-ready abs depend on what you eat – don't eat junk!
•Step Two: Eat whole foods.
Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.
•Step Three: Come train with me.
This is the most obvious step. You're ready to get into great shape and I'm in a unique position to make that happen for you. Call or reply to this email to get started on an exercise plan that will get you those amazing abs.
Tuesday, July 26, 2011
Grilled Bok Choy
Ready to grill? Throw some bok choy on the BBQ! Bok choy is packed with vitamins A, C and K, as well as beta carotene. This grilled bok choy has tender stems and crispy leaf edges.
Servings: 6
Here's what you need...
•2 lbs bok choy
•1 Tablespoons olive oil
•1/4 teaspoon garlic salt
•1/8 teaspoon paprika
•1/8 teaspoon black pepper
•1 teaspoon seasoned salt
1.Preheat grill and lightly oil the grate.
2.In a small bowl combine the oil and seasonings. Mix well.
3.Slice the bottom off the head of bok choy, and wash each stem.
4.Lay bok choy on prepared grill. Brush with the seasoned oil mixture. Cover grill and cook until stems show grill marks, about 4 minutes. Turn the bok choy, brush with more seasoned oil mixture and grill the other side.
5.Transfer to platter and serve.
Nutritional Analysis: One serving equals: 36.5 calories, 2.6g fat, 3g carbohydrate, 1g fiber, and 2g protein.
Athlete Testimonial
Matt Marcorelle
I have been working out with Tony Montgomery as my trainer for just over a year. I chose to be apart of Samson’s gym and Tony’s work out regiments because of the individualized detail, and sports specificity. Tony comes from a military back round and is on his way to becoming a professional American strongman so he‘s not only a trainer but a trainer who competes at a professional level. Tony is able to translate movements that occur on the football field into the weight room to allow me to receive the greatest benefits from working out. Tony makes every workout different and unique which allows me never to become complacent along with shocking my muscle and nervous system that allows me to receive gains in speed, power, strength, and size. Tony’s military and strongman back round also helps to make me, along with other athletes not only physically stronger, but mentally stronger which is the most underrated and overlooked aspect for an athlete. Samson’s gym is not meant for everyone. Socializing about your days does not occur at Samson’s unlike LA fitness and or Gold’s Gym. Samson’s gym is meant for those who have the desire and determination to get better in any sport, physical fitness test, or body composition. As a trainer Tony is very skilled, detailed, and most importantly versatile. Tony is capable of training any athlete at any level from high school to professional athletes. From football athletes, tri-athletes, MMA fighters, to people just simply trying to loose weight, Tony is the trainer you need to improve. Without Samson’s gym and Tony’s determination dedication and passion for training I would not be where I’m at today athletically and mentally.
Thursday, July 21, 2011
Grill Your Way Lean
Grilling is the most popular pastime of summer.
While outdoor cookouts are a great opportunity to relax and visit with friends and family, did you know that the average barbecue meal exceeds 1500 calories? That's almost an entire day's worth of calories in one meal.
That type of eating will do some serious damage to your waist over the course of the summer.
The good news is that barbecue season doesn't have to be fattening. In fact, with a few small changes to your barbecue menu, you can turn summer into the perfect opportunity for weight loss.
So before you slather on the sunscreen and fire up your grill, read the following tips to grill your way lean this summer.
On the Grill: Believe it or not, grilling is actually a very healthy way to cook meat. Of course the type of meat that you choose will make all of the difference. Burgers and hot dogs are traditional barbecue meats, but they aren't the healthiest. Try the following:
Choose lean cuts of beef, pork or poultry
Marinade with low fat dressing
Make hamburgers with extra-lean ground beef
Take the skin off chicken before grilling
Replace beef patties with ground turkey patties
Grill up salmon or cod
Forego the meat and grill veggie burgers
Side Dishes: This is where most people run into trouble. Barbecue side dishes are typically filled with loads of fat. Creamy coleslaw and potato salads can hold as much as 15 grams of fat per serving. Try the following instead:
Make veggie kabobs and grill them
Grill bok choy (see recipe below)
Replace the mayo in your salads with low-fat mayo
Serve fresh salad with light vinaigrette
Try whole-grain macaroni for your pasta salad
Grill up corn on the cob (pass on the butter)
Put out a veggie tray with low fat dip
Drinks: Most people don't realize that beverages play a big role in summer weight gain. Margaritas, beer, soda pop and punch all contain lots of empty calories. Try the following:
Drink water, it is always your healthiest option
Stick with light beer
If you have to have a soda pop stick with diet
Brew unsweetened ice tea and serve with lemon
Dessert: Yes, there are ways to satisfy your sweet tooth while getting lean. Think outside of the box instead of turning to the typical fattening options like ice cream, pie, cake or cookies. Try the following:
Grill mango, banana and pineapple on kabobs
Stick with sorbet instead of ice cream
Replace peach pie with grilled peach halves
Choose light ice cream over regular
Remember, it's ok to splurge every once in a while. Enjoy yourself. Just keep in mind that by taking a few of the above suggestions you can enjoy great food while getting back into great shape.
Want to shape up even more this summer? Call or email today to get started on a fitness program specifically designed to get you into your best shape ever.
While outdoor cookouts are a great opportunity to relax and visit with friends and family, did you know that the average barbecue meal exceeds 1500 calories? That's almost an entire day's worth of calories in one meal.
That type of eating will do some serious damage to your waist over the course of the summer.
The good news is that barbecue season doesn't have to be fattening. In fact, with a few small changes to your barbecue menu, you can turn summer into the perfect opportunity for weight loss.
So before you slather on the sunscreen and fire up your grill, read the following tips to grill your way lean this summer.
On the Grill: Believe it or not, grilling is actually a very healthy way to cook meat. Of course the type of meat that you choose will make all of the difference. Burgers and hot dogs are traditional barbecue meats, but they aren't the healthiest. Try the following:
Choose lean cuts of beef, pork or poultry
Marinade with low fat dressing
Make hamburgers with extra-lean ground beef
Take the skin off chicken before grilling
Replace beef patties with ground turkey patties
Grill up salmon or cod
Forego the meat and grill veggie burgers
Side Dishes: This is where most people run into trouble. Barbecue side dishes are typically filled with loads of fat. Creamy coleslaw and potato salads can hold as much as 15 grams of fat per serving. Try the following instead:
Make veggie kabobs and grill them
Grill bok choy (see recipe below)
Replace the mayo in your salads with low-fat mayo
Serve fresh salad with light vinaigrette
Try whole-grain macaroni for your pasta salad
Grill up corn on the cob (pass on the butter)
Put out a veggie tray with low fat dip
Drinks: Most people don't realize that beverages play a big role in summer weight gain. Margaritas, beer, soda pop and punch all contain lots of empty calories. Try the following:
Drink water, it is always your healthiest option
Stick with light beer
If you have to have a soda pop stick with diet
Brew unsweetened ice tea and serve with lemon
Dessert: Yes, there are ways to satisfy your sweet tooth while getting lean. Think outside of the box instead of turning to the typical fattening options like ice cream, pie, cake or cookies. Try the following:
Grill mango, banana and pineapple on kabobs
Stick with sorbet instead of ice cream
Replace peach pie with grilled peach halves
Choose light ice cream over regular
Remember, it's ok to splurge every once in a while. Enjoy yourself. Just keep in mind that by taking a few of the above suggestions you can enjoy great food while getting back into great shape.
Want to shape up even more this summer? Call or email today to get started on a fitness program specifically designed to get you into your best shape ever.
Wednesday, July 20, 2011
Strawberry MicroGreen Salad
Microgreens are tiny leafed vegetables that are harvested when less than two inches tall. They have remarkably intense flavor and high levels of vitamins and minerals. Pair this salad with a piece of lean meat for an excellent, light meal.
Servings: 4
Here's what you need:
•3 cups organic microgreens
•1 cup sliced strawberry
•strawberry dressing (6 strawberries, 1 Tablespoon balsamic vinegar, 1 teaspoon agave nectar, 1 teaspoon olive oil, dash of salt and pepper - blended)
•1/4 cup chopped walnuts
1.Toss the microgreens with strawberries and dressing. Sprinkle with walnuts.
Nutritional Analysis: One serving equals: 124 calories, 6g fat, 8g carbohydrate, 3g fiber, and 2g protein.
Servings: 4
Here's what you need:
•3 cups organic microgreens
•1 cup sliced strawberry
•strawberry dressing (6 strawberries, 1 Tablespoon balsamic vinegar, 1 teaspoon agave nectar, 1 teaspoon olive oil, dash of salt and pepper - blended)
•1/4 cup chopped walnuts
1.Toss the microgreens with strawberries and dressing. Sprinkle with walnuts.
Nutritional Analysis: One serving equals: 124 calories, 6g fat, 8g carbohydrate, 3g fiber, and 2g protein.
Tuesday, July 19, 2011
7 Vacation Slim Down Tricks
Does your upcoming vacation have you worried about your waistline? You should be.
The average person gains almost a pound a day while on vacation.
But that doesn’t have to be you. Most of the time extra pounds sneak up on you when you least expect it, so decide right here and now that your vacation will leave you slimmer than when you left.
All you have to do is have a plan.
As you embark on your next vacation adventure, use these 7 tips to come home fitter than when you left.
Trick #1: Cut Your Carbs
Vacation days are notorious for carbohydrate rich meals, and it’s a well-known fact that too many carbohydrates will quickly add up to unwanted pounds. Combat this fat-trap by choosing one meal per day to go carb-less.
•Breakfast: This may be the most effective meal to use the carb-less trick, since breakfast often involves breads, pastries or pancakes. Skip the toast and fill up on egg whites and lean breakfast meats.
•Lunch: A great carb-less lunch is a salad with lean meat. It’s so filling and satisfying that you won’t even miss the bread.
•Dinner: Since you’re on vacation, you don’t want to feel deprived, so dinner is the hardest meal to go carb-less. But if you’ve indulged at breakfast and lunch then make it a point to cut the carbs at dinner. Stick with veggies and lean meats.
Trick #2: Be Active
If your travels keep you too busy for a workout, or if your hotel does not have an exercise room, make a conscious effort to be active everyday. Go on a brisk walk after your day’s activities. This is a great way to see a new city, and also a great way to burn off extra calories. Take the stairs instead of elevator in your hotel and any other buildings you visit. Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening.
Trick #3: Indulge with Control
Eating out is a must while on vacation. Whether you’re visiting 5 star restaurants or fast food diners, you are faced with the same problem: large portions. While the easiest thing to do with a large portioned meal is to simply eat it all - you are on vacation after all...right? - that isn’t the best for your waist.
When you order your meal ask the waiter or waitress to bring you a to-go box. Take half of your meal and place it safely into the box before you even begin to eat. This gives you no choice but to eat a healthy portion. If you would rather not carry around a to-go box then ask that your entrée be made into a smaller portion. If it is dinnertime ask for the lunch-sized entrée.
Trick #4: Don’t Eat Late
One of the easiest tricks for preventing weight loss is to simply stop eating 3 hours before you go to bed. This is especially effective while on vacation. So skip that late night indulgence and wake up looking and feeling great.
Trick #5: Snack Healthy
Have you ever noticed how travel days create the perfect opportunity for snacking? A coffee and muffin before your flight, a snack on the plane and then before you know it - it’s lunch time! Taking a road trip? This opens up even more opportunities for regrettable snacking...rest stop vending machines, gas station quickie marts and of course the never ending string of fast food restaurants along the highway.
This summer cut unhealthy snacking off at the pass by brining along your own healthy options. Dried or fresh fruit, unsalted nuts, health bars, cut veggies and low fat crackers are a good start. By filling up on these healthy snacks between meals you will end up eating less when presented with a less-than-healthy meal.
Trick #6: Avoid Fried Foods
While fast food restaurants are definitely convenient, with their low prices and quick service, this convenience is not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: avoid fried foods. While this is always good advice to follow, it is even more important to abide by while traveling.
While vacationing you will likely burn fewer calories each day than you would burn at home, and you are consuming more calories due to your schedule of eating out. You are walking a fine line, and eating fried foods would throw you right over the edge. A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry - so you can see that consuming fried foods will drastically increase your caloric intake.
If I still haven’t convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are never fun...especially while on vacation!
Trick #7: Team up with a Pro - Yours Truly!
Well, fitness is my specialty...and since you are serious about creating a healthy and fit physique - guarantee your results by teaming up with me.
Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals - something that you will appreciate while on vacation and at home.
Call or email today to get started.
The average person gains almost a pound a day while on vacation.
But that doesn’t have to be you. Most of the time extra pounds sneak up on you when you least expect it, so decide right here and now that your vacation will leave you slimmer than when you left.
All you have to do is have a plan.
As you embark on your next vacation adventure, use these 7 tips to come home fitter than when you left.
Trick #1: Cut Your Carbs
Vacation days are notorious for carbohydrate rich meals, and it’s a well-known fact that too many carbohydrates will quickly add up to unwanted pounds. Combat this fat-trap by choosing one meal per day to go carb-less.
•Breakfast: This may be the most effective meal to use the carb-less trick, since breakfast often involves breads, pastries or pancakes. Skip the toast and fill up on egg whites and lean breakfast meats.
•Lunch: A great carb-less lunch is a salad with lean meat. It’s so filling and satisfying that you won’t even miss the bread.
•Dinner: Since you’re on vacation, you don’t want to feel deprived, so dinner is the hardest meal to go carb-less. But if you’ve indulged at breakfast and lunch then make it a point to cut the carbs at dinner. Stick with veggies and lean meats.
Trick #2: Be Active
If your travels keep you too busy for a workout, or if your hotel does not have an exercise room, make a conscious effort to be active everyday. Go on a brisk walk after your day’s activities. This is a great way to see a new city, and also a great way to burn off extra calories. Take the stairs instead of elevator in your hotel and any other buildings you visit. Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening.
Trick #3: Indulge with Control
Eating out is a must while on vacation. Whether you’re visiting 5 star restaurants or fast food diners, you are faced with the same problem: large portions. While the easiest thing to do with a large portioned meal is to simply eat it all - you are on vacation after all...right? - that isn’t the best for your waist.
When you order your meal ask the waiter or waitress to bring you a to-go box. Take half of your meal and place it safely into the box before you even begin to eat. This gives you no choice but to eat a healthy portion. If you would rather not carry around a to-go box then ask that your entrée be made into a smaller portion. If it is dinnertime ask for the lunch-sized entrée.
Trick #4: Don’t Eat Late
One of the easiest tricks for preventing weight loss is to simply stop eating 3 hours before you go to bed. This is especially effective while on vacation. So skip that late night indulgence and wake up looking and feeling great.
Trick #5: Snack Healthy
Have you ever noticed how travel days create the perfect opportunity for snacking? A coffee and muffin before your flight, a snack on the plane and then before you know it - it’s lunch time! Taking a road trip? This opens up even more opportunities for regrettable snacking...rest stop vending machines, gas station quickie marts and of course the never ending string of fast food restaurants along the highway.
This summer cut unhealthy snacking off at the pass by brining along your own healthy options. Dried or fresh fruit, unsalted nuts, health bars, cut veggies and low fat crackers are a good start. By filling up on these healthy snacks between meals you will end up eating less when presented with a less-than-healthy meal.
Trick #6: Avoid Fried Foods
While fast food restaurants are definitely convenient, with their low prices and quick service, this convenience is not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: avoid fried foods. While this is always good advice to follow, it is even more important to abide by while traveling.
While vacationing you will likely burn fewer calories each day than you would burn at home, and you are consuming more calories due to your schedule of eating out. You are walking a fine line, and eating fried foods would throw you right over the edge. A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry - so you can see that consuming fried foods will drastically increase your caloric intake.
If I still haven’t convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are never fun...especially while on vacation!
Trick #7: Team up with a Pro - Yours Truly!
Well, fitness is my specialty...and since you are serious about creating a healthy and fit physique - guarantee your results by teaming up with me.
Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals - something that you will appreciate while on vacation and at home.
Call or email today to get started.
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