”It’s the beginning of the real you …”

And you can consider today the beginning of taking control and becoming the REAL YOU …

Because you’ll no longer fall victim to harmful pills, fad diets, or bogus workout gadgets.

And you won’t need hyped up information in the media or on the web that’s constantly contradicting itself.

Because today is the day you can get started with:

The Lean Body Fitness Program

 This is your complete solution – it’s a full training system that will guide you from wherever you are now, to your craziest and most ambitious fitness and fat-loss goals.

Did you play sports in H.S. or college but let your body go and you want get back your strength?

Do you have a bulge around your middle and you want to lose weight and feel good?

When it comes to losing fat, I’m your man.  I’ve helped other men and now I’m going to help you too.

The main thing I’ve found that’s holding men back isn’t their commitment.  Most of the guys I’ve met are serious – they want it bad enough.  They want to have a body they can be proud of, that they can be comfortable with, and that women will notice and be attracted to. 

The problem isn’t a lack of determination - it’s knowing the right things to do.  Most guys have tried ineffective routines, programs, or products to the point where they’ve thrown their hands up in despair.  Many others have given up in their quest to burning fat and having a body they can be proud of.

If that’s you, don’t worry about it – we’re going to get to the solutions.

We’re going to cover some of the best routines to lose fat. And then we’re going to go into my most effective eating tips. And lastly, you will be apart of a complete program for achieving amazing and lasting results.

SO WHAT IS THE BEST ROUTINE FOR YOU TO LOSE FAT AND ACHIEVE AMAZING RESULTS?

SHORT SLEEVE AND TANK TOP TRAINING
ARE WAITING FOR YOUR ARMS TO SHOW UP …

Two tickets to the gun show?  Ok

Hey, no one can truly get into your head …

But as a trainer, trouble shooting the problems of guys I’ve worked with in the past, I think I have a couple of ideas of what you want.

Top to bottom symmetry.  You want size – you want density.  You want thickness.  And you want cuts.  You want your arms as part of a complete physique.

Now if that’s not what you want, then you may want to stop reading now. 

Because I’m here to get you results, and if that’s not what you want, then you may want to go back and pick up another muscle magazine and take the latest pill.

But for the best results you’ve got to feed the muscles and lose the fat. Just as you probably expected, most of the battle of carving out a ripped body comes down a lot to the foods you eat.

But eating right isn’t a mystery – just like a good workout program, it comes down to know how and a smart plan.

ARE YOU SURE YOU’RE EATING RIGHT FOR THE STOMACH YOU WANT?

The Lean Body Fitness Program for men.

This program will help you:

► End the confusion: Get the sure-fire routines to burn off pounds of body fat like wax off a candle!

► Save you time: Never wonder what exercise or workout to do. I got ‘cha covered. Everytime you come to train, I will have the workout ready to go.

► No more long, boring workouts: Get time efficient fat burning routines to burn off your stomach and love handles.

► Non-stop Coaching: I’ll be there to make sure you complete the race and give you the necessary tools to succeed.

► No more mistakes: Learn the facts from the fiction and do only the exercises that will work for YOU.

THIS ISN’T EVEN CLOSE TO EVERYTHING YOU GET …
I’M GOING TO TAKE YOU ALL THE WAY TO YOUR MOST CRAZY LEAN BODY GOALS

Enough of the Talking and Socializing….Sign up NOW to get the LEAN BODY you deserve!  Call 334.268.9437 to register.

Here’s a poll: What time would you be able to attend? 5-6pm or 7-8pm on Mon, Tues, and Thurs.

Call Now!! 334.268.9437 – Space is LIMITED!!

 Mom’s, Wives, Daughters, and Sisters….if you know of a gentleman that may benefit from this program, please forward them this blog post. Copy the URL at the top of the page and paste it into an email. They will thank you for it!

Live Fit – Live Longer,

CC Matthews

Here we are in the starting blocks at the beginning of a new year and goals/resolutions are present on everyone’s mind. In order to start on a good note and continue the race I will share with you how my start of the race has begun.

I keep getting asked what my resolutions are so I decided to share them here with you. To be totally honest with you, I have stumbled on two of them already but guess what…..I got back on track. I know you’re probably wondering which two I’m referring to so I’ll display some transparency here by sharing them with you. I said that I would only eat out once a week(not bad, but healthy food) and the other one was setting aside 1 hour a day to read something totally out of my element. I slipped on both of those but now I’ve created more of a compliance to both and things are moving along pretty well.

My question to you would be…..have you fell off the wagon and accepted defeat? Or have you fell off and as soon as you got your footing, you jumped back on and continued?

Let me give you a Goal Setting Formula that will yield results and start you off on the right foot for the New Year. We’re going to call this the “CC’s Take Action and Goal Setting Formula.”

7 Steps to taking massive action towards your goals.

1. Decide exactly what you want and write it down in present tense.

Be specific.

Your goals should be so clear that a caveman could read it and explain it clearly to another caveman.

(I need to lose 19 pounds of body fat, I need to get my waist down to 30, etc….)

2. Set a deadline for the achievement of your goal.

Because of the fear of failure many people set vague and unrealistic goals and avoid committing themselves to a timeline.

As a result they have no benchmark or standards to measure their progress, and they eventually give up and quite.

( I am going to lose 19 pounds by March 15th )

3. Determine the obstacles that you will have to overcome to achieve your goal.

Identify the major constraints that hold you back from achieving your goal at the present time.

Fully 80 percent of the reasons you are not achieving the goals are internal.

They result from your lack of some quality or ability, which is largely under your control.

Only 20 percent of your obstacles or difficulties that are holding you back are external, in other people or situations.

(Lack of time? Manage your time better, lack of knowledge? Hire a trainer, Lazy? Get off your glutes, etc….)

4. Identify the additional knowledge and skills that you will need, to achieve your goal. The fact is that you have gone as far as you can go in life with the skills that you have now. To go any further you are going to have to improve in certain areas and develop additional skills. (Hiring someone more knowledgeable like a trainer and asking CC to write more blog postsJ)

5. Identify the people, groups, and organizations whose cooperation you will require to achieve your goals. This is what I call the “Dream Team.”

6. Make a plan out of your answers in the previous questions.

A plan is the list of activities organized by sequence and priorities.

A list organized by sequence means that you decide what you must do before something else.

When you organize your list by priority, you decide whats more important on your list and what’s less important.

7. Take MASSIVE ACTION on your plan immediately.

Step out in faith.

Once you begin, do something every day that moves you in the right direction towards Success!

Here’s some things you may want to consider when looking at establishing goals or improving overall health and wellness.

A lot of these are on my list and I tried to add a little more so you can choose from this list. I’ve already seen a difference in my life and I want you to experience the same so here you go. I even broke it down into several categories for you. Enjoy….

OPTIMAL HEALTH & WELLNESS FOR 2010

Health:
1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants. (I should use this in a commercial or something…lol)
4. Live with the 3 E’s — Energy, Enthusiasm and Empathy
5. Make time to pray and/or meditate.
6. Play more games
7. Read more books than you did in 2009 .
8. Sit in silence for at least 10 minutes each day
9. Sleep for 6-7 hours.
10. Take a 10-30 minutes walk daily. And while you walk, smile.

Personality:
11. Don’t compare your life to others. You have no idea what their journey is all about.
12. Don’t have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
13. Don’t over do. Keep your limits.
14. Don’t take yourself so seriously. No one else does.
15. Don’t waste your energy on negative talk.
16. Dream more while you are awake
17. Envy is a waste of time. You already have all you need.
18. Forget issues of the past. That will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don’t hate others.
20. Make peace with your past so it won’t spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don’t have to win every argument. Agree to disagree…

Society:
25. Call your family often.
26. Each day give something good to others.
27. Forgive everyone for everything.
28. Spend time w/ people over the age of 70 & under the age of 6.
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won’t take care of you when you are sick. Your friends will. Stay in touch.

Life:
32. Do the right thing! (It’s the hard thing)
33. Get rid of anything that isn’t useful, beautiful or joyful.
34. God heals everything.
35. However good or bad a situation is, it will change.
36. No matter how you feel, get up, dress up and show up.
37. The best is yet to come.
38. When you awake alive in the morning, thank God.
39. Your Inner most is always happy. So, be happy.

Last but not the least:
40. You may contribute to this list. Let me know what you think and be sure to pass it on to your friends, family, and co-workers. It may not be a good idea to share #31 with your boss. Hopefully this will help you sprint out of the starting blocks  this New Year and finish the race with your hands up in the air and a BIG smile on your face (just like my buddy below)!! LOL 

As always – committed to your success,

CC Matthews

I hope you had a wonderful Christmas!  Christmas is my favorite holiday or I like to call it, “Celebration.”  Nothing beats hanging out with the family, watching children play with others, and having relatives bring their favorite dish to dinner.  I know you have a favorite Aunt or someone in your family that makes a delicious dish (dressing, special casserole, etc..) The other day, me and my sister were talking about when we were really young….about 3 feet tall to be exact….how our Aunt made the best cheese and macaroni in the world! We would literally starve ourselves that evening before Christmas and the morning of, to ensure we had a huge appetite for the famous macaroni later that day. – How crazy!!  As I was eating my Christmas dinner I couldn’t turn off my “Personal Trainer/Nutrition Expert” mindset.  When I felt the feeling of a comfortable fullness I stopped eating. Then it dawn on me, does everyone else know when to stop eating or why their eating? 

Before we go any further, I would like to ask you an important question…..

Why do you eat?

Is it habitual, environmental, boredom, comfort, convenience, greed, or simply just hungry?  We understand that food is a necessity for life. Without food, our bodies can’t function properly.  So “CC”, how do you stay within the boundaries of control eating and not run the risk of overeating?

I’m so glad you asked that question.  You’re so smart!

I’m going to break this down to the least common denominator.  Here’s how it works…..

If you’re eating for any reason besides being hungry, you are providing your body with excess food that it doesn’t need.  That excess food is not needed to supply your body for energy so your body converts that excess food into fat cells. Once a fat cell is produced…..guess what, it gets bigger or produces another fat cell.  The fat cell never goes away. It shrinks, gets bigger, or reproduces. I don’t want to get to far off track but fat cells are your enemies and you want to avoid creating them at all cost.

So when do you know when it’s the right time to eat?  I’ve created a solution to your problem, here’s a guide to help you determine when you should eat and when you should pump on the brakes and stop eating. Rate your hunger….

0 – Ravenous, Primal Hunger. I’m so hungry I can eat anything that’s not nailed down!
1 – Extremely Hungry, dizzy, shaky, faint, may feel a headache coming on
2 – Very hungry, irritable, finding it hard to concentrate, snapping at your boss
3 – Stomach growling, sounds like grizzly bears are fighting in your stomach
4 – Starting to think about food, getting a little hungry
5 – Totally comfortable, feeling satisfied, This is the Best Level!
6 – Feeling like I ate too much, “CC” is going to make me do a “Bonus Round”
7 – Stomach is stretched and uncomfortable, starting to breathe heavy
8 – Very Full and Stuffed, starting to move in slow motion
9 – Very Full and Bloated, Overstuffed, looks like you have a baby kangaroo in your stomach
10 – So Full it Hurts, Feels like I’m going to explode, Feel sick to my stomach

LEVELS 0-2: Signifies ravenous hunger. This is when you are most likely to overeat. Avoid this stage!

LEVELS 3-5: These are the best times to eat. Your body is saying that it needs food.

LEVELS 6-10: Starting to eat at these levels indicates emotional, not physical hunger.

I hope this will help you assess your level of hunger and eat according to the levels I stated above.

THE COOL STUFF…………..

***TONE UP FOR TOYS** was a Huge Success Because Of You!!

The Department of Human Resources was shocked at how many toys we delivered to their facility. I took a photo of the toys before I delivered them to DHR.  You can barely see the big tupperware container in the back but it was filled to the top.

Your gesture put a smile on a child’s face and in their heart this Christmas and I want you to pat yourself on the back for doing so.  God Bless You!! 

I’m a movie buff so over the Christmas break me and my family went to see Avatar (3D) and it was Awesome!!  I think the movie took more than 400 million dollars to make. –Unbelieveable!!  If you love graphics and a lot of cool animation, this is the movie for you. One other thing, if you listen well, it kinda has some political hidden messages going on behind the scenes. I won’t give it away you have to go see for yourself and no, Avatar isn’t compensating me for writing a great review on them. Just thought I’d pass it on. Just like Matrix came out and changed the way movies are made….Avatar is going to do the same. It’s well worth the ticket price.

Speaking of movies, and I promise this will be the last one. Movie Gallery finally has it in…..Food, Inc.

I Highly recommend you watch this movie, it pulls the curtain back and let you see what’s really going on with the food we eat day-to-day.  When it first came out in theater, Atlanta Ga. was the closest theater that showed it. Now, it’s out on DVD and if I could, I would set up a big screen, pop some pop-corn, and have all of you over to watch it together but I don’t have enough chairs. lol  Maybe next time….

Well, I hope you had a Wonderful Christmas and I pray that you get to see 2010!  Have an Awesome Day and let me know if the information helps you out.  There’s some exciting things coming in 2010! Stay Tuned…

Also, make sure you put your name and email in the upper right hand corner of this page.  I’m writing a newsletter that’s going to have 27 tips on how to get you started on the New Year.  Go ahead and do it now! The newsletter will be in your inbox on Jan. 1, 2010.

Yours in Health,

CC Matthews

Click here to view the embedded video.

We are hosting FREE workout sessions at Trinity Fitness starting on Monday  Dec. 21st at from 6am- 7am, and 6pm-7pm.  Also on Tuesday Dec. 22nd at 5pm-6pm and 6pm-7pm. to support the local children toy drive. Bring 1 unwrapped toy and you can come as many times as you like!! This offer is available to EVERYONE!! Bring your pet if you like….just kidding….

In exchange for the free body-toning workout we ask you only to bring a new unwrapped toy and your enthusiasm! I’m so PUMPED and I hope you are too.  Not only will you help a child have a happy Christmas season, you’ll also get a great work out that will burn those calories off before you put them on at Christmas Dinner! 

For more information, call (334) 268-9437
Can’t wait to Tone You Up for a Toy!
P.S.) We want this to be a big success, so help me pass the word around and be sure to bring a friend, family member, or co-worker!

The two sides I’m referring to are “To Vaccinate” or “Not to Vaccinate.”

Sorry, there’s no middle man you have to choose a side.

This should be good because this is a sensitive subject to some of you.  Let the war begin…

Yes, that’s me trying to look tough.

We’ve all played tug o’war in our minds when it comes to this topic. I personally, went back and forth many times trying to make a decision.  One day I’ll be ready to go get vaccinated the next minute I change my mind. No one was winning this tug o’war match so I got to the point where I said, “I am going to pray to my Lord and Savior Jesus Christ to get direction for this matter.”  The conclusion was to get the H1N1 Influenza Vaccine.  I don’t have any regrets and my mind is at ease. But, as I was on my way to get the vaccination it occured to me that I wasn’t the only one who was unsure about getting the vaccine. That’s why I decided to get a snapshot of me getting tortured by one of Dr. Dichiara’s Assistant.  He’s(Dr. Dichiara) a nice gentleman but his staff is suspect. lol I still think Cheryl Dichiara had the assistant use a special needle on me to pay me back from working her out too hard. lol – That’s my story and I’m sticking to it! Ha!

Okay, back to what we were discussing.  It seems every time I turn on the television I hear about another tragedy.  Either a child or a healthy adult dies from H1N1 flu.  I don’t think I need to go into statistics and all the other facts. It’s countless articles and information about the H1N1 vaccine and flu symptoms.  If you want to keep your finger on the pulse I would recommend going to www.cdc.gov .  These guys have all the info you need about the swine flu.

Certainly at the end of the day, you’re the one who has to make the choice. But if you choose to refuse the vaccine and become ill please ensure you take appropriate steps to resolve the problem without spreading it to others.  One interesting thing I read somewhere(I forgot), it said, “The flu can still be contagious up to two weeks after you feel better.” I thought that was pretty interesting. So, make sure you take preventive measures and one good preventative measure to take my friend is to get the Vaccine.

If I can influence one person to get the vaccine…..that may be one more life saved. Please get the vaccine. There are more people dead from the flu than there is people with problems because of the vaccine.  Life is choice driven, it’s your time to choose.

**My Heart goes out to the families who have lost their loved ones to the swine flu. God Bless You and may God Comfort You. **

So, now it’s your turn….which side are you on?

“To Vaccinate” or “Not to Vaccinate?”

 Here are three phrases you need to become familiar with:

• Caloric Deficit-Meaning that you are in a negative amount of energy needs for yourbody.
• Caloric Surplus-Meaning that you are in an excess amount of energy needs for yourbody.
• Maintenance-Meaning you are taking in just the needed energy for your body.

Here is an example putting the above into practice:

Mariah Carey’s (My ex-girlfriend — it didn’t workout because of long-distance, lol) body in one day burns 2,000 calories. If Mariah is taking in 1,600 calories, then Mariah is in a caloric deficit because Mariah is taking in LESS than what Mariah’s body is expending in a day.

The next day Mariah’s body burns 2,000 calories. If Mariah is taking in 2,400 calories then Mariah is in a caloric surplus because Mariah is taking in MORE than what Mariah’s body is expending in a day.

The third day Mariah’s body burns 2,000 calories. If Mariah is taking in 2,000 calories then Mariah is at maintenance because Mariah is taking in the SAME amount that Mariah’s body is expending in a day.

So if you are in a caloric deficit you are going to lose weight, because you are expending

more energy than you are taking in. Your body is going to turn to stores of fat (or muscle—which is another subject) to make up for that energy deficit. The reverse is true for a surplus. Take in more energy, and – guess what – you are going to store more energy for future uses. This is where fat comes from, EXCESS ENERGY!

Figuring Out Your Daily Energy

How do you figure out what your energy needs are?

Glad you asked. There are a few ways. I have found the best results using the Harris Benedict Equation. It may seem a little complex but it’s really quite simple.

BMR stands for Basal Metabolic Rate which is your rested state of burned calories. What

this means is if you were in bed all day long and didn’t move this is the number of calories

your body needs to function properly. To calculate your BMR you use the following formula:

English BMR Formula

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 xage in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x agein year ) 9

For example: Lets say Mariah weighs 210lbs, at 65 inches tall and 34 years of age. This is how it would look:

655 +(4.35 x 210)+(4.7 x 65)–(4.7 x 34) =

Then

655 + 913.5 + 305.5 – 159.8 =1,714.2

1,714.2 is her BMR, or the number this she would need at complete rest. Now, unless

Mariah is planning on staying in bed for the rest of her life; we need to add in activity. So right now she runs basic errands, no real exercise, doesn’t sing too much anymore, works a desk job, cooks a gourmet meal every night and watches some TV. Basically, she has a very low grade sedentary activity level. So looking below what would seem right?

BMR x 1.2 If you are sedentary-you do little or no exercise in a day

BMR x 1.375 If you are lightly active-light exercise/sports 1-3 days/week

BMR x 1.55 If you are moderately active-moderate exercise/sports 3-5 days/week

BMR x 1.725 If you are very active-hard exercise/sports 6-7 days a week

BMR x 1.9 If you are extra active-very hard exercise/sports & physical job or 2x training.

Obviously option number one would be correct. So now we multiply the number we got for

the BMR, 1,714.2, by the number 1.2, for the activity level. This leaves us with 2,057.04.

This number means that in a day this my Mariah burns roughly 2,057 calories. Now notice I said ROUGHLY.

Does this formula, or any formula, tell you the exact amount of calories you burn in a day?

No, of course not. It’s an estimate, but it’s a pretty good one and a great place to start. And

keep in mind the activity numbers are not set in stone. You can use them and change them

up anyway you need to for a closer estimate.

For example, let’s say you aren’t quite moderate in activity level, but not light either. Well

then you would split the difference and multiply your activity level by 1.44. Most people over

or under estimate their activity levels and end up way off base. This is where some common sense should take over and come into play.

If you have a desk job and sit most of the day, but exercise 5 days a week you would be right

at, or a little under, moderate activity. Most people will fall into light or moderate activity

levels.

Also the BMR + activity levels are just estimates. Watch how your fat loss is occurring. If

you aren’t making any change or are dropping too fast then lower, or raise your calories

based on your observations.

Using the Numbers for Fat Loss

Once you have your own numbers, you want to try and formulate a personal plan of caloric

intake for fat loss. Like everything else in the world, nothing is as simple as just punching in

a few numbers. That doesn’t mean you can’t make the most of those numbers and make

some real solid moves. Most people take the deficit too far. The rule of thumb is if you want to lose 1 pound a week, then you have to be in a deficit of 3,500 calories a week, or a 500 calorie deficit each day.

The more of a deficit you are in, the more pounds you will lose. However, being in a 3,500

calorie deficit does not mean all the calories being burned are coming from fat. To try and

assure that you are burning as much calories from fat as you can, you need to combine the

right diet and the right training with that deficit—that’s a later discussion. For now, let’s get back to that number we got from the BMR plus activity.

2,057 is how many calories Mariah burns in a day, including activity. Now we

want to create a caloric deficit to lose fat. How do we do that? Well, first we are going to

raise her activity level. Remember we want to burn the fat off NOT starve it off. So we start

out with raising her activity to light or moderate. If she raises the activity level to say 1.44 X

BMR (1714.2) then there is a jump to 2,468.44 calories a day. If she ate just at what her

previous maintenance was (2,057) she would be in a 400 calorie deficit. That is almost a

pound a week right there. But we want to take it further, so let’s cut down the calories by

1,000 to give a, roughly, 2 pounds a week fat loss. So instead there is a consumption of 1,500

calories a day while exercising 5 times a week. Now there is a rate of 2 pounds/week of fat loss.

The Trickiness of Lower/Higher Weight and BMR

You might be thinking, “Wait a second, if she is eating 1,500 calories a day and you told me

that your BMR is what you need at rest, isn’t that dangerous, isn’t that going to put her in

starvation mode?” I’m glad you asked the question.

The higher body weight you have, the higher your BMR is going to be because it is going to

take more energy to function. Higher body fat also means that you can safely eat in a larger

deficit and still be perfectly healthy and diminish that fat. You compensate by borrowing

down a reserve in your body fat. However, if you are less overweight this is going to change.

Here is an example:

If we take Mariah (she lost almost all of her fat, by working out at Trinity Fitness Studios*wink*, and is close to her desired weight) and she now weighs 135lbs, at 65 inches tall and is 34 years of age, she is going to have a BMR roughly of 1,387.95. That is a big difference isn’t it? –You should have seen her in her dress when we went out to dinner that night, lol. Stay Focused C.C.!! Let’s say now she has an activity level of 1.44. This gives a daily burn of roughly 2000 calories including activity. Now if she wanted to lose 2 pounds a week, by that number, she could only eat 1000 calories. Well that’s a NO-NO unless she’s on very a specific program, for short periods of time. The sooner you grasp that concept the happier you will be. Well, maybe not happier, but healthier at least.

Please leave a comment below and let me know if this helps.

Your Friend in Fitness—CC Matthews.com

I had an Awesome time hanging out with this motivated group of individuals.   We shared laughs, enjoyed great food, and presented awards.  Paparazzi were everywhere when these celebrities came out tonight to be apart of the Trinity Fitness Client Appreciation Luncheon 2009!! LOL   I thank GOD for all of you!!

The men and women below make time for exercise and does not make excuses!  High quality awards were presented to MOST CONSISTENT (Kris and Kellie Ross), MOST DRAMATIC CHANGE (Tanya Gray), OUTSTANDING FOOD JOURNAL (Danni Spann), and SUPER TRAINER (Vicki Causley).  SEE BELOW…..

Again……THANKS to all of you who came out and made the event a Success.  There were many others who wanted to attend but had other engagments and family problems (my heart goes out to you and your family).

If you enjoyed the event please comment below.

Thanks for being apart of my fitness family,

CC Matthews

Have you ever fallen off the diet wagon and then said, well, I may as well enjoy myself today, since I’ve already messed up. I’ll get back on my diet tomorrow. If this sounds familiar, you’re dealing with one of the biggest reasons that diets fail. Cheat days are fine, within reason, but if you’re letting them get out of control, you are dooming yourself to failure in more ways than one.

Let’s say that you simply cannot ignore that piece of red velvet cake (my favorite when my sister makes it) that is looking at you and pleading with you to partake. It’s easy enough – we’ve all fallen victim to the cake monster a time or two. But, after that piece of cake, you start to beat yourself up. You did it *again*. By this point, you’ve already mentally defeated yourself for that day, so why bother eating healthy? Most of us then turn around and scarf down a pizza for dinner, since we’ve already derailed our diet for the day anyway.

This is exactly what you do not want to do. One piece of cake may have added 500 extra calories, but how about the rest of the day? It’s time to break free of that cycle and banish your cheat “days” for good. I’m not saying that you have to avoid cheating all together. We’re human, it happens. You fall down, it’s natural. The key is to get back up immediately, and not roll around in a banana cream pie for the rest of the day.

By saying, “Ok, I had that piece of cake. I shouldn’t, but I’m not going to let it ruin my diet,” you’re allowing yourself to breath, to make that mistake and get back up. You may need to do a little retraining at first, but you’ll get there. It is vital to stop beating yourself up mentally. After all, it is only a piece of cake. By kicking yourself repeatedly, you’re only going to want to eat more. If you have an issue with eating for comfort, this could spiral out of control.

Cheat days can really wear on a diet, and if you banish the concept of a cheat “day” you can do a lot better. Instead, have a cheat “lunch” or a cheat “snack.” You won’t be completely demolishing your diet and you won’t fall off track. Avoid the “Well, I’ll just do X amount of sit-ups” routine as well. Chances are you won’t, and you’re giving yourself just another reason to beat yourself up again. Realize that every now and again you’re going to make mistakes. Also, be reminded of the “Bonus Round!!”;)

No one is perfect, and sometimes, that cake gets the best of us. Even when I’m getting ready for a bodybuilding competition, I crave foods I never ate before. Out of nowhere I’ll start wanting to eat pickles with ice cream on top. –Weird, right?! lol All I’m saying is, you may lose that battle, but you don’t have to lose the war. Get the right mindset and become your best ally instead of your worst enemy. This will help you stay on your diet, and more importantly, you’ll be building up your own self-esteem as you go, and that will pay off for the rest of your life. FYI:  Cravings usually last for about 5-10 min. So, if you can find a piece of fruit or chewing gum….it’ll pass and you’ll be the VICTOR not the victim!!

Speaking of Victory – I want to brag on this young lady for her accomplishments and commitment to changing her life for the better. Great Job Danni Spann!! – You ROCK!

Here’s part of Danni’s success story: 

“I would never think that exercise and losing weight would be so much fun! But that’s exactly what CC’s workouts bring. I reached my goal of losing 35lbs. and 23.5 total body inches. I have exercised much of my adult life but nothing has ever had the lasting effects as I have gotten at Trinity Fitness. CC teaches you not only how to correctly perform each exercise but he teaches you healthy eating habits and how those habits will get you results. Our motto that we call out after each workout is “FIT FOR LIFE”. That’s just it; it’s a lifestyle!

Since working out with CC, I have more energy and feel better both physically and mentally. Not only has CC helped me reach my goals but my family have directly benefited from the teachings I’ve learned from working with CC.  Both of my daughters have attended boot camp and my husband has lost 40lbs. CC has taught me and my family a new way of life.

Thank you CC for all you have done!  It has been a pleasure (and sometimes painful) to get to train under your leadership and become a part of your physical fitness family. I encourage anyone to join Trinity Fitness.  You will not be disappointed!”

 Now, go eat something healthy for me and don’t forget to put it in your food journal.

Have an Awesome Day!
CC Matthews

There’s no question that The Biggest Loser is very popular and at the same time, very controversial.  They have a huge following of loyal fans and on the other side of coin resides people who are disgusted with the show.  Personal trainers and other fitness professionals dislike the show, mainly because of the inappropriate exercise prescription, and overtraining.  The show has very poor exercise program design.

Just like any popular thing, there’s going to be the Good, the Bad, and the Ugly.  Having sat down on that Tuesday night with my fat-free popcorn has reinforced my previous belief that there’s more bad and ugly than there is good.  I love doing this post because it’s going to stir up a lot of things.   Get your fat-free popcorn in hand and enjoy…..

The GOOD

First come Effort, Then comes Results

We all see them every time we turn on the T.V., some weight loss program that promises results without effort.  –That’s an entire blog post by itself. The Biggest Loser shows the contestants working hard for the results.  It proves to the viewer that it takes effort and not just some fat loss gimmick.  When you put the effort in motion, a transformation is on the horizon. 

Emotional Rollercoaster

The show does a fantastic job picking the contestants with touching life stories.  The storylines are what makes the connection from the contestant to the viewer.  I’m sure most of you have donated a few tears to the program.  If the program stirs up enough emotions in viewers that stimulate them to get up off the couch and get moving, then I’m all for it!  People are inspired by feeling understood and emotionally driven.  -Seeing a contestant who maybe heavier in bodyweight jogging up a hill will force the statement, “If they can do it, so can I!”

Accountability is King

Accountability is one the most powerful motivational forces known to man. Accountability is the thread that holds my training philosophy together.  Just to give you a hint:  The Food Journal.  Don’t bring it to training session guess what…..Bonus Round Baby!!   So think about this, the producers set up the environment with so much accountability, it’s impossible for contestants not to lose weight.  Here’s what the programs uses for accountability: 1- Accountability to the public, 2 – Accountability to a group, 3- Accountability to a partner, and most importantly, 4 – Accountability to self.

THE BAD

All Weight Loss Isn’t Good

No one can deny that the contestants are losing large amounts of fat – way beyond the average, which is usually 1-2 pounds per week.  Even obese individuals rarely lose more than 3 pounds of fat per week in a real world situation.  On the program – It’s not uncommon to see 20-25 pounds of weight loss for the first week.  With the drastic caloric deficit it shouldn’t be surprising that weight literary falls off.  Also, don’t forget to calculate 5-7 hours of daily training and physical activity.  The Biggest Loser is judged on weight loss and not body composition.

I Would Like To See Different Methods Of Measurement

The contestants are encouraged to lose weight not body fat.  Your body weight consists of water, bones, muscle and organs. So when a contestant mounts the scale for the calculation – I wish it would read body fat % and also hydration level of the contestant.  Or let’s go a little further and have the contestants evaluated by hydrostatic weighing (the most accurate way to determine BF%, hydration levels, and other factors) Surely, NBC has enough money for that right?! Weight loss is not the same as fat loss. The weight loss on the program can be very deceiving.  Because the hydration levels aren’t monitored, many contestants have been reported dehydrating double-digit pounds off.

The True Meaning Of “No Pain, No Gain”

Contestants have had stress fractures and all sorts of injuries, not to mention being medivac to a hospital.  Here’s something for program design:  Never put a morbidly obese person on a treadmill and force them to run very fast.  Think about this for a second – When you run, one knee at a time supports your body weight.  Now, multiply that repetitive motion by hundreds or even thousands. Do you think that’s healthy for your knees and other structures of the body such as ankles and lower back?  Why not perform other low-impact exercises but at a faster pace.  -Just a suggestion.   

THE UGLY

Here’s where I really start blowing steam….

I haven’t confirmed this yet but I believed my client when she told me that Jillian Michaels was dropping the F-Bombs throughout an entire episode.  Now, come one, are you serious NBC?!  You’re suppose to be a family-friendly network.  But wait; are we the ones to blame, because we’re the ones who continue to sit through this sort of verbal abuse and foul language? Trust me; I’ve played many sports under numerous coaches with different personalities. The good coaches have not once got in my face or any of my teammates face, yelling and screaming ugly words.  While serving in the US Air Force I’ve been in some hostile environments and have yet to motivate my troops by foul language.  Lastly, I consider myself a successful fitness professional and have NEVER used a bad word to motivate my clients.  So, why does Jillian Michaels do it?  Ding, Ding, Ding……and the winner is “It’s for Ratings!”  Okay, okay, enough about Jillian.

 Losing one pound should be rewarding and treated as a success.  During a weigh-in, one of the contestants lost 18 pounds and the other person only lost 6 pounds and was frowned upon.  –Really!?  The program encourages unrealistic weight loss expectations. So, the person who is sitting at home and only losing 1-3 pounds a week doesn’t think they’re successful.  I haven’t watched enough of the show to know if they keep up with contestants when they go back home to reality. But I would be interested to see if they maintain, gain, or even lose more weight.

Let’s Bring It Together

I’m sure the program inspires many people to start an exercise routine or to simply do something that requires movement.  Health and Fitness is the pulse of my life and I enjoy seeing people taking control over their health.  I don’t want to take anything away from the contestants because they’re putting the effort forth to change their lives. There’s no secret that as a nation we’re more obese than ever. I’m no producer but I think the program could’ve been run a little differently.  Those of you who are losing weight while maintaining a family and career are my heroes and role models.   You are preparing all of your food and making time in your demanding schedules to exercise consistently.  You’re not the biggest loser…….You’re A WINNER!!

I would like to hear what you have to say about this post.  There are more than 400+ subscribers to this site so I would like for the comments to flood in.  Surely, everyone isn’t going to comment but break the silence and let me know what you think…..good, bad, or indifferent.  All comments are welcome!

Have an Awesome Day!!

CC Matthews

Yes! You read it right – Trinity Fitness will pay you cash to get back into your skinny jeans or for the guys…..Bugle Boy Jeans! “Are Those Bugle Boy Jeans You’re Wearing?”

The Holidays are right around the corner and what better way to get you motivated than paying you to lose stubborn bodyfat and as the scale goes down your pockets get FATTER!

While everyone is gaining weight over the Holidays you’re going to be making money while getting in Shape!  How Cool is that….You get paid for your results!!

No, I’m not going crazy. I just want you to be the small percentage of Americans who don’t gain weight over the Holidays.  How will you remember this Holiday Season?

With SUCCESS or REGRET?

And to push the envelope a little further, the person with the most cash will also recieve an additional GRAND PRIZE!!

YES!! The Winner will receive another PRIZE!!  Stay tuned to find out what it is!  But, while you’re waiting, you need to be EXERCISING!!

LIMITED SPACE – CALL NOW!!  334-268-9437

Your Friend in Fitness,

CC Matthews