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5 Easy Ways to Drop 5 Pounds

I'd like to share five simple strategies with you for shedding five pounds of fat before the holidays.

But first let me clear something up.

Weight loss can be put into two categories.

• The first is a fully concentrated effort. This is where you dedicate yourself to counting every calorie and slaving away in the gym. The pounds come off, but once you relax the regimen your weight goes right back to where it was.
• The second is a combination of simple lifestyle changes. This is where you change a few key factors about what you eat and how you exercise, without making it a fulltime job. This type of weight loss is gradual and permanent, since you are able to maintain it long term.

The five simple strategies below all fall into the lifestyle change category. These strategies may seem ridiculously simple, but do them over an extended period of time and you will see amazing, permanent results.

Strategy #1: Ditch Your Diet Soda

 Studies are coming out that link diet soda to weight gain.

Researchers from the University of Texas Health Science Center at San Antonio concluded that those who drank two or more diet soft drinks a day had the largest waistline increases—about five times more than that of non-drinkers. They stated, "Data from this and other prospective studies suggest that the promotion of diet sodas as healthy alternatives may be ill-advised: they may be free of calories, but not of consequences."

Bottom line: Artificial sweeteners are addictive, lead to waistline increases, and cause you to crave sugary foods. By cutting diet soda out of your daily routine, and replacing it with water, you will lose inches and pounds—effortlessly.

Strategy #2: Swap Sandwich Bread for Lettuce

 Move over bread, lettuce is better.

It's time to re-define your sandwich. While bread has tradition on its side, lettuce wraps offer you weight loss and increased energy. Try my Tasty Tuna Lettuce Wraps recipe below.

Bottom line: Eating bread and other starchy foods always leads to extra pounds, so change your ways. Swap your sandwich bread for lettuce for 30 days and see how much you will effortlessly lose. I bet you'll feel more energetic after lunch too.

Strategy #3: Trade Slow Cardio for Intense Intervals

 Doing slow cardio will not give you results.

In order to really make your workout effective, you need to turn up the intensity. If you love the treadmill, then do a series of sprints throughout your workout. If you're a swimmer, then push yourself extra hard every other lap.

Bottom line: Doing slow, easy cardio will not give you the streamline body you want. Only intense intervals will do that for you. Pepper your workout with bouts of intense cardio and watch as the fat starts to disappear.

Strategy #4: Avoid Sugar 99% Of The Time

 Sugar will cause you to gain weight every single time.

There's really no way around that simple truth. Sugar is standing between you and your perfect body. If you're serious about looking and feeling great, then understand that sugar has no place in your diet.

Bottom line: If you avoid sugar 99% of the time, then you will be on your way to a lean and energetic body. If it's your birthday or a special holiday, then partake in a small amount of sugar, but make that the exception and not the rule.

Strategy #5: Exercise With A Professional

 When I design your workouts, you know it will be good.

People who work with a personal trainer get better results than those who attempt to do it on their own. Just look at my clients and their amazing transformations, and you'll see what I mean. Each workout will push you to your limits, challenge your body and deliver the results you're looking for.

Bottom line: All of my clients expect to get the best workout of their lives each and every time they train with me, and my job is to over-deliver.

Call or email today and I'll get you started on a program that will get you to the body of your dreams.

It' all About the "YOU"

Good morning Samsonite’s, don’t know where that name came from, but let’s roll with it J

I wanted to share with you a kind of embarrassing story that I am sure has happened to you at least once or twice in your life time. I have been so busy getting everything set up at the gym, fixing all the admin stuff, getting everything organized and systematized and talking with clients trying to re-introduce myself so everyone feels comfortable with me coming back to train them. So for the last couple of days 5 to be exact I’ve gotten on average 3 hours of sleep a night. Well come to find out I forgot to pay my cell phone bill and guess what I remembered last night only because I could not make any phone calls or text’s. So now I have to go to the store and suffer whatever fees and consequences that come with this. If only I took some me time I would of remembered to pay my bill.

There is a purpose to this story besides showing my inability to my pay my bills on time. I see it way to often at the gym and with everyone who comes in and out of Samson’s. People always seem to put life BEFORE themselves. Most people have a list of important things in this world and it almost always looks like this. (In order of most important to least important)

1.       Family

2.       Spouse

3.       Work

4.       Self

This is the downfall for most people; they don’t value themselves and take care of themselves. Just imagine how much happier your family spouse and employer would be if you just took some time to yourself and made yourself happy and healthier. Tell me if this sounds familiar to you, “I am always in a rush driving my kids to activities and packing them healthy snacks that I just don’t have time to exercise or prepare healthy food for myself, so I just eat at McDonald’s because it’s convenient and fast.”

You have to remember that if you’re happy, than everyone around you will be happy, but because we are last on our own list than we start to feel guilty if we do stuff for ourselves and how do we cope with guilt we eat comfort food. Your kids and spouse WANT you to go to the gym for an hour and free yourself; they understand the sacrifices you make on a daily basis to better their life now they just want you to better yours. So try to start moving up your list and see what a profound impact it makes on you, your quality of life and everyone else around you. It’s ok to take an hour of YOUR day to exercise, all you are doing is teaching your kids to value themselves more and that it is ok to make yourself happy, because if you don’t, if you stay at the bottom of your food chain then you will be miserable, depressed, and eventually give yourself all kinds of health problems. Do YOU think your family wants that?

Curve Balls and how to Hit Them

I hope everyone is off to a fantastic day and made it out to our 5:30am boot camp this morning. As many of you know I am a pretty straight forward guy and I feel like you guys are family so I wanted to let you know a little about what’s going on in my life and more importantly the changes being made at your gym. I have been gone from the gym for about 3 months trying to grow and expand the gym so I can reach out to more people and change more lives that is my dream that is my passion. Well I learned that in order to fulfill that dream I would need to go into a partnership and being 25 and inexperience I picked a partner without doing my due diligence. So after finding my “partner” I went on the hunt for equipment and a location in Palm City, well to make a long story short I spent close to $15,000.00 on equipment, licensing, and other miscellaneous business stuff that goes into opening up a gym. I come to find out through EMAIL on Sunday 3 weeks before we were supposed to open, that my “partner” no longer wants to pursue this opportunity, so I am left with $15,000.00 in debt and equipment that I don’t have a gym for.

The next dilemma I faced was in house at the gym and needless to say I and my STILL best friend Mike decided it was best for the business that I come back and run it, because quite frankly Mike really LOVES training people not managing a gym. So that’s where we are today, curve balls can really screw with your life if you don’t know how to hit them. Well I figured out in the Marines a long time ago that if I have my faith and my purpose in life (to help others change their life) than I can hit anything thrown my way. I keep using Baseball references this week because the world series is on which I am sure no of you knew because baseball is so boring I’ve literally fallen asleep watching every game this week, I would rather watch the Dolphins tank their season for Andrew Luck than to watch Game 6 tonight.

Anyways back to my story, what does my ability for hitting curve balls mean to you my loyal gym goers, it means you guys get some new equipment and a new trainer who misses you guys and is ready to come back and start kicking your butt again.

Needless to say I am freaking stoked to be back and I can’t wait to start changing your guy’s lives’!!!!!!!

You Have a 20lbs Weight Gain Problem, I have the Solution

Hey what’s going on guys Tony Montgomery here and I hope you had a fantastic weekend. I wanted to share a problem and a solution for you. I have a few quick facts on Holiday Weight Gain and what WE at Samson’s are going to help you do about it.

Did you know that on average an American puts on 15lbs from Nov. 1^st to Jan. 1^st with all the holiday goodies going around you can see why. Think about this in 3 years you will put on 45lbs and it will only increase if you do nothing about it. This is a huge problem for most people, but if you are active than guess what the number actually shrinks to 3lbs and that person usually loses it and then some after the 1^st.

That’s the problem now here is your solution at Samson’s we are running a Keep the Weight Off for the Holiday’s Promotion that will last the whole 8 weeks leading up to the New Years and your Resolutions which is going to be to lose weight and get in shape right? Just think how your resolutions will go next year if you get a head start on them now!!!

So here is what we are offering for the 8 weeks:

Unlimited Boot Camps: $200 Value

12 Personal Training Sessions: $25 a piece =$300

Samson’s 30 Day Rapid Fat Loss Program and meal Plan: $30 value

Food Journal: $20 value

At Home Cardio Plan: $50 value

A 1 month supply of our Multi Vitamins and Fat Burner: $50 Value

Achieving Weight Loss During the Holidays: Priceless

We are giving you all this $650 value for the small price of $200 less than a 1/3 of the cost. This is such a good deal and we only want people who are serious about changing their life and losing weight that we are only taking those who sign a written guarantee that they are dedicated and %100 committed to losing weight and looking good for the holidays. So only people who are SERIOUS sign up!!! What are you waiting for email me back and say Tony I want my family to come up to me and ask me how I look so good and how I lost all this weight. Can’t wait to hear from you and to help you out, so just email me back or call me tomorrow at 772-249-6543 and say sign me up for the 8 week Keep the Holiday Pounds Off Promotion.

Dedicated to your Success,

Tony Montgomery

Quick Hits to Help You Lose Weight

Say Yes to Good Fat

Avocados and almonds contain monounsaturated fat. This healthy fat has been shown to help target stubborn belly fat and lower your cholesterol levels.

• Use avocado slices in your sandwich instead of mayo.
• Get your healthy fat fix with a handful of almonds.

Eat It Early

Here's an easy way to lose fat and slim down: Eat the bulk of your carbohydrates early in the day.

Since carbohydrates are easily turned into fat, eating them early in the day will give your body plenty of time to metabolize them.

Rather than eating a light breakfast and a large dinner, eat your biggest meal early in the day and your lightest meal for dinner.

You're In Charge

While there are many things in life that you do not have direct control over, what ends up in your mouth is not one of them! You control what you eat. Instead of eating extra large portions, chose wisely and your body and waistline will thank you for it. Couple this with a regular fitness routine and you will find that reaching and maintaining your goal weight is easier than ever.

Laser Focus

Focusing on one goal at a time is the most powerful way to achieve it. Taking on more than one goal at a time spreads your time and energy out, making it impossible to accomplish anything. If you have more than one goal on your mind, write them all down and then go after them one and a time until they are all completed.

Your friend, Regret

Have you ever felt regret the day after you passed on dessert? Of course not! You gave yourself a high-five for dodging the calorie bullet.

When temptation presents itself in the form of fattening foods or sugary desserts, decide how you want to feel the next day. Would you rather be guilt-ridden and bloated OR guilt-free and svelte?

The choice is yours.

Just A Few Minutes

Are you a chronic procrastinator? Do you put off going to the gym? Research shows that by spending 'just a few minutes' doing the dreaded task you'll feel an urge to see it through completion. These initial few minutes of activity create an anxious brain that refuses to rest until the job is done.

Come check out our Nutrition Seminar tomorrow from 9:00 a.m.- 11:00 a.m. at the gym it is only $10 to join us and you will completely change your life by doing so!!!!

Guest Post: Benefits of a Cholesterol Lowering Diet and Tips to Lower Cholesterol

By: Linda Albert

We all know the negative impacts that high cholesterol, largely a modern lifestyle health problem, can have on the system – high cholesterol can clog arteries and lead to heart disease as well as other ailments such as hypercholesterolemia and raise risk of cancer. Since it is mainly one's diet that causes cholesterol levels to rise in the first place, a cholesterol lowering diet can be an effective antidote to the problem.

It is important to know that all cholesterol is not bad and that it requires maintaining the right balance of the good cholesterol or HDL (high density lipoprotein) and bad cholesterol or LDL (low density lipoprotein) and this is what a cholesterol lowering diet should ideally be geared towards.
The Mayo clinic suggests that some simple diet modifications can help lower cholesterol with resorting to medications and recommends that the following foods are a vital part of a cholesterol lowering diet.

High fiber foods
Foods such as oatmeal, apples, pears, kidney beans, prunes and barley contain soluble fiber that lowers LDL and prevent cholesterol from being absorbed by the blood stream. It is important to include these foods, bananas, oatmeal bran and other high fiber foods in a cholesterol lowering food plan.

Include fish
The kind of fat found in fish, is very healthy because of its Omega 3 fatty acid content. It is advisable that at least two servings of fish such as salmon, sardines, mackerel, herring, lake trout, albacore tuna and halibut be consumed per week. In order to get the best out of fish it should be grilled or baked so that unhealthy cooking fats are not added to it.

Nuts
Nuts are another nutrient packed source of goodness. Though all nuts are high in calories, they also provide many health benefits – almonds, walnuts etc help keep blood vessels healthy and lower cholesterol and so should form part of any cholesterol lowering diet.
So long as the nuts are not sugar coated or salted, a handful of nuts such as hazelnuts, pecans, peanuts, pistachios, walnuts and almonds can help lower heart disease risk. Nuts can be a healthy snack or a piquant and crunchy addition to a salad.

Olive Oil
One of the reasons why the Mediterranean diet is thought to be so healthy is due to the reliance it places on olive oil. The antioxidants in olive oil lower bad cholesterol without lowering good cholesterol. The recommended amount of olive oil to be consumed a day is about two tablespoons and can be used for stir frying, a cooking medium, as a dip, as a salad dressing, for basting meat and so on.

Plant Sterols or Stanols
There are many foods that come fortified with stanols and sterols, which are substances known to prevent cholesterol absorption – certain orange juices, margarines and yoghurts are fortified with these and can help to significantly lower bad cholesterol and appear not to interfere with good cholesterol.
Foods that should not form part of a cholesterol lowering diet are trans fats, saturated and animal fats and full fat dairy.

Author Bio:
This is a guest post by FitnessHealthZone.com, a premier blog on health and fitness. The blog offers expert advice, tips and information on topics such as mens fitness, exercises, diet and nutrition, body building, exercise equipment, healthy living, yoga, vitamins & supplements.

Words Dictate Life

Everything you say or think will have a tremendous impact on your life. The words you use on a daily basis dictate how you feel, act, and react to things. Tony Robbins talks about the power of words and thoughts he says that "it may be hard to believe that merely by changing one word that is part of your habitual vocabulary, you could immediately change your emotional patterns for life. Or that by changing the consistent questions that you consciously or unconsciously ask yourself, you could instantly change what you focus on and therefore what actions you take every day of your life. Or that by making one belief change, you could powerfully change your level of happiness." Your happiness, your outlook on life is all dictated by the words you speak or the thoughts you put into your head.

Think of it this way, have you ever gone to bed knowing you had to wake up at 5:00a.m. to go to boot camp and you say to yourself "Oh man I am going to be tired in the morning." What happens you wake up exhausted and unenthused about going to the gym and so you just lay back down in bed and go back to sleep. Or "If my baby wakes up one time I am not going to boot camp in the morning." What happens next is your baby wakes up for 15 minutes you get up change the diaper put the baby back down to bed and before you get in bed yourself you cut the alarm clock off. Or "Why am I setting my alarm clock for 5:00a.m. when I don't have to be at work until 8:00a.m." You set yourself up for failure with the words and thoughts you put into your head and then you can't figure out why those 15lbs you want to lose just won't seem to come off.
Start thinking of life in more positive terms and words and see the changes for yourself. Zig Ziglar says that positive thinking and speaking is a key to success and happiness in life. He does not set his alarm clock because alarms are meant for bad situations, you only hear an alarm when something bad is about to happen so instead he sets his opportunity clock and each day he wakes up is an opportunity for him to achieve more and grow happier.
So pick your words wisely and you will be able to achieve any and all goals you set for yourself. It’s as simple as saying “I can”, “I will”, “I can’t wait”, or “Let’s do it” Work on these little things and watch your world change all around you!!!

Why are you Gaining Weight?

Why are the numbers on your scale climbing?

That is a valid and often frustrating question. And the answer isn't always sweet and simple.

"Any change in your life circumstances can produce changes in eating and exercise, which leads to weight gain," stated Edward Abramson, Ph.D., professor emeritus of psychology at California State University, author of Emotional Eating.

So why has your weight increased? And, more importantly, what can you do about it?

1. Life's Fat Traps

A little addressed fact about weight gain is that everyone gains weight for different reasons. So often we hear about one-size-fits-all weight loss solutions that take little or no consideration of how the extra weight piled up in the first place. To experience true weight loss it is important to understand why you gained it in the first place.

Think back to the time in your life when your weight was just right. Were you in your teens? Your twenties? Or maybe your thirties? Picture yourself as you were at your ideal weight. Now when did things change? Was it a gradual addition of pounds that accumulated over a span of multiple years? Or did you gain it all at once? Check out the following weight gain triggers and determine which one is responsible for your plight.

• College: The college years are some of the easiest for gaining weight. In fact, a recent study by Cornell University found that on average, college freshman gain about 0.5 pounds a week - almost 11 times more than the average weight gain among 17-and 18-year olds and almost 20 times more than the average weight gain among American adults.
• Marriage: There's nothing like holy matrimony to encourage a barrage of calories to overtake your diet. Late night comfort snacks are always more enjoyable when you have someone to share them with—and who better than the person who pledged to stick by your side through sickness or health?
• Pregnancy: Talk about a great time to gain weight! And we're not just talking about women here—most men admit that they gained ‘sympathy' pounds right along with their wife. Hormonal changes along with strong encouragement from everyone you know to indulge in anything their heart desires leave most pregnant women with a feeling of entitlement when it comes to food.
• Career: Though you may not realize it, your career choice plays a major hand in your weight. Those who go from an active lifestyle to spending 8 hours a day behind a desk and another 2 hours commuting almost universally gain weight. Conversely, people who spend their 8 hours in constant motion find weight loss a natural byproduct of the job.

2. New Habits
Close your eyes and go back to the fat trap that triggered your weight gain. What changed in your lifestyle? To help sort things out, I've broken things down into two specific behavioral categories.

• Eating Habits: Did your eating pattern change at this time in your life? If your weight gain occurred in college then maybe you went from eating 3 square meals to an all-you-can-eat buffet style cafeteria. Or if marriage was your weight gain trigger, then maybe you went from eating small meals to fattening comfort food. Pregnancy brings on the perfect environment for a change in eating habits. You go from eating normally, to eating ‘for two', to munching on your baby's snacks right along with him! Your job can also dictate your eating schedule. Long hours and early meetings may cause you to grab a donut or chips from the vending machine.
• Activity Level: The second category that leads to weight gain is your activity level. Simply put, what kind of exercise were you doing before your life changing event and how does it compare to your current exercise regime? Chances are good that you were doing more exercise before your weight gain began—which means that you are doing less exercise today! Go ahead, think back to the exercises or physical activities that you used to do and compare them to your schedule today.

3. Your Transformation
You've figured out which fat trap in your life led to weight gain, and then narrowed down the exact behaviors that changed as a result, so this naturally leads us to a solution.

It's time to make a change.

Call or email today to get started on a fitness program that will make you immune to all of life's fat traps.

Once you start working with me, those numbers on your scale will quickly change direction.

Guilt-Free Cobbler and Motivation!!!

Guilt-Free Cobbler
This recipe makes a perfect fall dessert. I used peaches, but feel free to substitute with apples or pears. Traditional cobblers and pies are filled with fat and sugar - this recipe is much lighter, but will satisfy your sweet tooth just as well.
Servings: 1

Here's what you need:

• 1 sweet, ripe peach (or apple or pear)
• coconut cooking spray
• 1 teaspoon agave nectar
• pinch of sea salt
• pinch of freshly ground cinnamon

1. Wash, peel and pit the peach. Chop into bite-sized pieces.
2. Pre-heat a skillet over medium-high heat. Spray lightly with coconut cooking spray.
3. Saute the peach pieces for about a minute, then add the agave nectar, salt and cinnamon. Continue to saute for another few minutes until it turns a deep golden color.
4. Serve and enjoy immediately!

Nutritional Analysis: One serving equals: 53 calories, .2g fat, 100mg sodium, 13g carbohydrate, 1.8g fiber, and 1g protein.


Find Your Motivation!!!!!
Motivation comes from having a goal. What is your goal? Why do you want to get into great shape?

Take a minute to really uncover the reason that you want to lose the weight. Don't say something vague like you want to 'Be thinner' or 'Look more attractive.' Dig deeper - there is a very specific motivator in your life, you simply need to uncover it.

Here are some possible motivators...

• I want to have more energy to keep up with the kids.
• I want to improve my health through weight loss to extend and improve my life.
• I want to lose 15 pounds before my vacation.
• I want to restore my confidence to wear sleeveless shirts.
• I want to regain my figure to impress and attract my significant other.