Holiday Special Report 2012

8/3/2019 Holiday Special Report 2012

1/17


2/17


3/17

10. 9. 8 .7.. 6 .. 54 32..1.

Happy New Year!

At the time of this writing we are 11 short weeks away from the champagnetoast, the sing along to Auld Lang Syne, and the flip of the calendar to anotherNew Year.

The New Year:

a time of re-commitment.

a time of re-motivation.

a time of resolution.

a time of hope for a more fulfilled life.

a time to change!

This year, like years past, will present many new challenges, joys, and specialmemories. However one thing is certain to remain the same. On the 1

stday of

January, the most popular resolution and re-commitment will be to lose weightand/ or re-commit to a healthy lifestyle. Its with good reason as researchreports that the average American will gain anywhere from 3 to 7 lbs overthe last 6 weeks of the year.

Now imagine if you will for a moment.It is the morning of Sunday, January 1

2012. You awaken from a nightssleep, you open your eyes. As you laythere in bed,

Whats the first thing that comes tomind?

Before your feet even hit the floor andyou make your way to the bathroom.

Whats the first thought that enters your mind?

As you lay there, are you thinking

Im excited about this New Year!


4/17

Im looking forward to this New Year!

Im excited about the momentum I have toward my lifes goals.

OR

Is it

Man my head hurts.

Gosh, I feel disgusting.

Time to pay the price, time to rectify the damage.

Here we go again.

Regardless of the question you ask yourself and regardless of the conversationyou have with yourself, Im willing to bet (if youre reading this), youll most likelyfind yourself in the gym come the 1

stweek of January.

This brings me to an interesting question.

Why are the gyms packed during the 1stweek/month of the year?

Does the flip of the calendar suddenly trigger motivation?

Is it the feeling of a clean slate that enhances energy for physicalmovement?

OR

Is it something else?

After working with hundreds of people, heres what Ivefound. A BIG reason why so many people are motivatedon January 1st is notbecause the calendar has changed.

Its notthe feeling of a clean slate. Its for one reason.The pants that used to fit, no longer do. The clothes thatused to be comfortable, no longer are. Theyve spent thelast 6 weeks of the year celebrating jolly and good cheer.Theyve spent the last 6 weeks of the year assaulting theirbodies with high sugar treats, high fat foods and ditchedexercise for more urgent to dos.


5/17

The Tale of the Client Who Lost 200lbs!

I recall sitting down with a female client (well call her Jane) several years ago. It

was right around this time of year (late October / early November). As I alwaysdo, I asked Jane what brought her in and how it is that I could help her. Ourconversation went like this:

Me:Jane what brought you in today? How is it that I can help you?

Jane:Well, Ive lost 200lbs over the past several years.As she said this shekind of slouched down in her chair and failed to make eye contact with me.

Me: WOW 200lbs! Thats amazing Jane! However, as Im sure you canunderstand Im a bit confused. The people who usually seek me out are the

ones who haventbeen successful in their weight loss attempts.

Jane:Well the problem is this, Ive lost the same 20lbs about 10 differenttimes. Im tired of doing this to myself, Im at my heaviest weight ever and herecome the holidays.

Jane brought up a very real issue. The holidays are coming! After more than 14years as a fitness professional and working with people like you, Ive come to therealization that this is the most challenging time of the year to remain committedto a fitness routine and to keep the pounds off. Ive also come to the

realization that the last 6 weeks of the year can single handedly destroymonths of effort and progress. As a result, Ive identified the 6 biggestHoliday obstacles that sabotage fitness results and MORE IMPORTANTLY,how to avoid them. Jane began applying these 6 steps several years ago.Jane not only applied these principles during the holidays, she conditionedherself to instill this new way of thinking throughout the year. Im happy to report,Jane lost 32 lbs several years ago, and she has kept it off.

My gift To YOU!

As a fitness professional, I believe my greatest gift to youand greatest impact is to provide you with information,tools, and resources that will ultimately influence yourdaily thoughts, beliefs, and actions. In fact, I feel it iseven more important that Im able to do this during themost vulnerable time of the year the holidays.


6/17

It is with this concern that Ive created my I.M.P.A.C.T system for surviving theholiday season. This system wasoriginally created for the holidays,however, I think youll find that these

principles can AND should beapplied to assure successthroughout the year.

Does it work?

Absolutely. Ive applied these principles myself, Ive shared them with my wife(Michele), and my personal clientele. Michele and I have been married for over 9years. Shes lost 15lbs since the day we united in marriage. Ive lost 20lbs. Improud of this accomplishment as the National Institute for Health reports thatonly 3 % of Americans who have lost weight are able to keep it off for 5 ormore years. Im especially proud of my wife as shes carried and delivered twobaby girls in that time.

My wish is that you experience the same success.

The best teachers do much more than demonstrate technique and correcterrors. They inspire and sustain hope by communicating their belief in youand pointing out the small improvements youre making, which often youdont notice yourself. They sell you on their competence, they sell you on

their methods, and most importantly, they sell you on your own potential.

Change or DieAlan Deutschman


7/17

Step 1: Identify ALL Social Events and Parties.Allow me to start with the most common question Im asked by clients and friendsduring the holidays. This question usually pops up several days before

Thanksgiving.

Client:Scott, what are you going to eat on Thanksgiving?

My stock reply:Everything!

Client:The stuffing?

Me:Yep.

Client:The pumpkin pie?

Me: You better believe it!

Here are the two mistakes that most people make. On one hand, they believeone meal is going to lead to massive weight gain. On the other, they thinkbecause its the holiday season, theyve got to throw all sanity to the wind andeat everything in sight from now until the 1

stof January. The fact is, were only

talking about 3 to 4 days with in a 6-week period where meals arestructured for gluttony. Sure theres a few parties and some cookies andalcohol [This will be addressed shortly] but theres plenty of time to boostmetabolism. In doing so, you can occasionally go for the less supportive meals;

you can occasionally cheat and not pay for it.

Do this: Pull out your calendar and countthe actual holiday meals, parties, andmeetings that youll be attending thisholiday season. Count each event as onemeal.

At most were talking about 10 meals over6 weeks. If youve worked with me orfollowed my work for any amount of time,

you know, metabolism is best supported byeating 5-6 times per day.

Eating 5-6X per day equates to 3542 meals per week.

35-42 meals per week X 6 weeks = 210-252 meals from mid November throughthe 1

stof the year.


8/17

Eating 10 less than supportive mealsout of an average of 225 meals will donothing to slow progress. My advice, go to your family gatherings, go to theparties, eat and enjoy the food, eat and enjoy YOURSELF! But do continueto eat in a manner that will support metabolism the other 200+ meals. Youllfind yourself entering the New Year happier, healthier, looking better, and most

importantly feeling better.

Step 2: Maximize Results in Minimal Time.Over the last 5 to 10 years theres been a paradigm shift in fat loss programming.The shift was primarily perpetrated from a problem.

Problem: Chasing the American Dream.For example: Work longer hours, sleep less, eat fewer meals in the home, andneglect physical activity for more urgent responsibilities. Lets face it, regular

exercise requires a time commitment.

Solution:What if there was a way to get ALL the benefits of exercise andfat loss without the cumbersome time commitment?Voileenter[EPOC] shorter, more intense

workouts.

EPOC is one of the most powerful acronyms inexercise science. EPOC or excess post-exerciseoxygen consumption is defined scientifically asthe recovery of metabolic rate back to pre-exercise levels and its generally used to describethe afterburn effect (calories you burnAFTER the workout).

In its simplest form, when you performactivity/exercise, you consume oxygen. Thehigher the intensity (harder you work) the greaterthe demand for oxygen. The more oxygen youconsume, the more calories you burn. In facteach liter of oxygen that you consume burnsabout 5 calories.

Now heres the really cool part. As indicatedearlier, EPOC is defined as the recovery ofmetabolic rate back to pre-exercising levels.What this means is that after an intense weighttraining session or interval type routine, oxygenconsumption is not only higher during the workout,

More Results in Less Time!

Lost 17lbs in 5 Weeks!

As the owner of a landscape

company, people think Im

active all day. The reality,

Im not. Most days are

totally sedentary (at the office

or in my truck). As a busy

business owner the hour

sessions are a perfect fit.

Quick, intense, to the point,

and super effective the

results speak for them self.

Bill Eberhardt


9/17

Lost 25lbs AND Kept it Off

for 2 Years!

My hour training sessions

have been a total lifestyle change

for me. The accountability,

encouragement, and workout

variety have enabled me to reach

my goal of losing 25lbs and more

importantly. Keep it OFF!

Christine Baugh

and its also higher AFTER the workout. Your bodyis forced to consume more oxygen for 12, 24, andsome research shows, even up to 36 hours after anintense workout. This is where the afterburncomes into play, thus you burn more calories post

workout (doing nothing!).

How to Maximize EPOC1. Intense Weight Training Sessions2. Interval Type Routines.

1. Intense Weight Training Sessions.Intensity is created by performing greater amountsof work in less time. This is exactly how ourpersonal training clients achieve staggering resultswith only hour training sessions. The simplest

way to add intensity to your weight-training programis to get the most from each minute. The days ofendless, mind numbing cardio are over! A greatworkout can take place in well under an hour, whendone correctly. The idea is to burn more calorieseach minute. This is done through short, intensebursts of exercise.

Use the following to bring your routine up to thenext level:

A. Be Unstable: Use your entire body, and target your core, by performingexercises that engage stabilizing muscles. To do this, use an exerciseball, a balance board, a balance disk, or you could simply stand on oneleg.

B. Add Resistance: The more resistance that you incorporate with yourroutine translates into higher intensity and more calories burned. Someideas for adding resistance include: carrying dumbbells while doinglunges, performing big, full-body movements (squats, presses, rows, anddeadlift variations).

C. Intervals: Interval training is an amazing tool for creating short yeteffective workouts. Don't worry, it's not complicated. Interval training issimply alternating between different short bursts of activity. You coulduse a treadmill or similar piece of cardiovascular equipment or something


10/17

as simple as the stair case in your own house. i.e.- run up the stairs,walk down, run up the stairs, walk down. Dont have stairs in yourhouse? Head outside. You could do a simple run/jog in yourneighborhood. i.e.- run to one driveway, walk to two driveways, run toone, and so on.

Here's an example: This is the actual workout I performed last Thanksgivingmorning, it only took 27 minutes. We were out of town for the holiday. Iperformed this routine at my in-laws house. This can be performed just aboutanywhere as it requires no equipment (with the exception of an exercise bandand your own bodyweight). It can be performed in a hotel, relatives house, yourown house, or even at the gym).

Exercise Reps / Sets

Body Weight Squat (quad dominantmovement) 25 / 3

Bridges (hip dominant movement) 25 / 3

Push-up (pushing upper body movement) 25 / 3

Cable Row (pulling upper body movement) 25 / 3

Jumping Split Squats (explosive lower body movement) 24 / 3

Side Plank (core / abdominals) 45 sec. hold / 3

Mountain Climber (metabolic conditioning) 30 sec. / 3

* This workout was performed in a circuit fashion, one movement right after the

other. I rested for one minute between rounds. (One round was all 7movements). Total sets performed 21. Total time: 27 minutes. I was breathinghard, sweating, and expended a lot of calories.

Down 4 Pant Sizes1 Half Hour at a Time!

Since I started working with Ryan

I have lost 20 pounds, gained muscle definition,

and have gone down four pant sizes.

Also, my friends, family and co-workers have all

noticed a difference in my appearance.

Their compliments and comments have kept

me on track. I have a new sense of

self-confidence, and I only want to strengthen it.

Chuck Vojacek


11/17

Step 3: Plan for Parties

Parties are one of the most enjoyable times of the holidays. Friends, loved ones,and of course food. Most people make a HUGE mistake before they go toholiday parties. This one mistake causes them to eat more food, more sweets,drink more alcohol and ultimately gain more holiday pounds.

Heres the mistake: Lets say you are invited to a party this evening. The partstarts at 5:00 pm. You eat lunch at 1:00 pm. Around 4:00 pm you start noticethe feeling of hunger and possibly a little drop in energy. You think to yourselfI shouldnt eat anything, the party starts in an hour. Sure enough, the party

does start at 5:00. You arrive at 5:00pm, the host greets you at the door andtakes your coat. The host asks Can I get you a drink? You accept the

invitation. Accepting one drink is not the mistake.This is: You make your way through the crowd and begin to mingle. You see aneighbor and catch up a little. Thenunexpectedly, you run into an old friendthat you havent seen in a year. You getimmersed in conversation. Before youknow it, its 6:45, you havent eaten inalmost 6 hours! At this point yourefeeling so hungry and famished that youhave to excuse yourself to get somethingto eat. Although you consciously fill your

plate with healthy choices and adequateportions, something weird happens uponcompleting your meal. Youre still hungry! You go back for more, only this time,you find yourself grabbing the not so supportive foods and even find a fewdesserts making there way on your plate. You end up eating way more thanplanned, way more than you would have had you just satisfied appetite andenergy at 4:00

Bottom Line:Blood sugar drops when we go extended periods of timewithout food (longer than 3 + hours). When blood sugar drops, energyplummets, you become irritable, and youre ready to eat any and everything in

sight (especially sugar, refined foods, and fats).


12/17

Step 4: Accept Your Circumstances

I once recall hearing stress defined as not having enough time to complete anactivity at the level you would like it to be complete. I think this is true in manyinstances, especially the holidays. On top of your already busy schedule, youhave to shop, wrap presents, bake, cook, clean the house, write holiday cards,decorate the house, host parties, attend parties, and so on. Is it any wonderthat exercise gets thrown to the wayside? Its so true, we dont have time foreverything, but we do have time for the important things. Although Ive workedwith many clients who have made staggering changes through the last 6 weeksof the year. Ive also witnessed many regulars entirely abandon their exerciseregimen all because their schedule wasnt perfect. Heres a big mistakemade by the masses. A lot of people are guilty ofnot starting because:

The situation isnt perfect

OR

They know they dont have enough time to complete a task to the levelof their expectation.

Sometimes in life, we have to realize that its ok to not be perfect. Accept yourcircumstances, see it as it is, not worse than it is. Sometimes, just somethingis better than nothing. At this time of the year, I think that applies. Your super-

busy holiday schedule is a temporary situation that may seem permanent. Atthis time of the year, maintenance is progress. Even if you can hold thefort during the holidays, youll enter the New Year excited, empowered andmotivated- rather than down and depressed and feeling as if you have to digyourself out of a hole.

Here are a few things you can do to maintain your current weight andprevent yourself from starting over on January 2

nd.

1. Continue to eat a healthy breakfast (start each day with a victory).2. If you cant commit to a 60-minute workout session, commit to 30

minutes.3. If you cant commit to 3 workouts per week, commit to 2.4. Refer to step 2 for a quick, metabolic boosting workout that can be

performed in your home.


13/17

Step 5: Consistency

If youre anything like me, you thrive on consistency. You feel your best whenyou consistently get to bed at the same time. You feel your best when you

wake up at the same time. As a creature of habit, Im willing to bet you eat thesame breakfast (or rotate your favorite 2 to 3 breakfasts). You have yourmorning routine, you have your evening routine, you have YOUR routine. Theadded holiday responsibilities have a way of throwing off your routine dontthey? The to dos seem to pile up, yet the time we have to get everythingdone remains the same. When this happens, you find yourself going to sleeplater, oversleeping more, waking up later, skipping breakfast, and eating on therun. All of these factors affect how we look and feel. Maintain consistencywith your sleep and nutrition schedule the last 6 weeks of the year and Ican assure you that you WILL experience far less stress, have a moreenjoyable holiday season, and enter the New Year looking better, and

feeling better.

How to maintain consistency during the holidays:

1. Strive to go to bed at the same time.2. Wake up at the same time.3. Continue to grocery shop on your normal grocery shopping day.4. Continue to go to the gym at the same time (even if its for a shorter

period of time).5. Turn the TV off: Spend the time you would normally be watching TV,

surfing the net, updating facebook etc., and use that time to attend

to holiday responsibilities (holiday cards, decorating the house,wrapping gifts, baking).

Step 6: Take It With You

There is one thing you DONT want to leave home without this holiday season.No. Its not your credit card. It is however, very paramount to your success. Theholidays tend to have us away from home and spending more time on theroad. Shopping, visiting relatives, shopping, kids musicals, shopping,parties/group functions, and did I mention shopping? Even with theconveniences of on-line shopping, we still find ourselves spending more timeaway from home the last 6 weeks of the year.

Heres a typical scenario: Youre at work and you think to yourself, Ill stop bythe mall after work today and pick up just one gift. Your intentions are to stopby the mall, pick up the present, and head home for dinner. Your plan looks sogood and plays out perfectly in your head.


14/17

Heres what actually happens. You arrive at the mall and circle the lot, two orthree times before youre able to find a spot. You find a parking spot, park thecar and walk into the mall. You easily find the store youre looking for, you walkin, find the item youre looking for and quickly head to the register. As youapproach the counter to pay, you notice youre the fifth person in line.

The first person in line is rather chatty and has several questions for the cashier.The second person checks out rather quickly. The third does the same. As thethird person in line exits the store the security alarm sounds. She has to returnto the counter. The cashier empties her bag to find the security tag was notremoved from an article of clothing. The cashier removes the tag and thiscustomer is on their way. The forth person goes to pay and suddenly the creditcard machine stops working. The manager has to be called to the front of thestore to rectify the issue. Finally you get to the counter, pay, and are on yourway. As you exit the store and make your way to the main mall area youstart to feel the sensation of being hungry. Youre not really concerned, as

you know youll be home in 20 to 25 minutes. As you continue through the mall,making your way toward the exit, something catches your eye. In the storefront window is the perfect gift for little Johnny. Theres no line so you race intothe store to pick up one more gift. You buy the gift, exit the store and continueon your way out the mall. As you walk past the food court, the aroma of freshbaked bread turns your mild hunger into absolutely starving. You put yourhands on the exit door, start to push and hear is that[enter your namehere]? You turn and notice its an old friend who used to work with you in1994. They are standing there with the biggest smile on their face. You stop,chat, and catch up for over 15 minutes. After talking you continue to the parkinglot, youre stopped dead in your tracks as you realize Im not sure where Iparked my car. You walk through the lot for several minutes pushing the key-less entry button on the key chain. Finally, you see blinking lights (your car!).You find your car, hop in, pull out and make your way home.

About half way home you see traffic startingto slow down and suddenly come to a stop.Youre stuck in traffic and at this point -absolutely starving! Finally, you get passedthe traffic jam and race home. You arrivehome, get inside and realize you havenothing prepared and its going to take atleast a half hour to prepare a meal. You gothrough the panty, grabbing a handful ofthis and a handful of that. In yourfamished, hungry, irritable, state, you snackwhile preparing dinner.


15/17

The Simple Solution Take It With YOU!

Here are a few easy, portable foods that you can take with you.

1. Protein / Energy Bar

2. Piece of Fruit3. Nuts/Almonds4. Half Sandwich5. Bottle of Water

Heres another way that Taking it with You will benefit youtremendously. If you currently pack your lunch or take food to work with you congratulations! If you dont, the holidays are a great time to start. Heres why.Extra baked goods, cookies, cakes, and holiday trays always show up at theoffice the last month of the year. If you take your own food to the office andcontinue to eat every 3 3 hours, youll:

1. Be less tempted (when you eat frequently and stabilize blood sugar, thesugary baked goods just dont look OR taste as appealing).

2. Have an easy excuse when offered a sweet or goodie. Thank you foroffering, however, I just ate and am already full.

The Choice

It was the great Jim Rohn who defined success as a few simple disciplinespracticed every day. He also defined failure as a few errors in judgmentrepeated every day.

It is my intent toprovide youwithsix steps, six simple disciplines that, when

applied (practiced) over the next 6 weeks (and beyond) will lead to massivesuccess. As I previously indicated, my greatest gift to you and greatestI.M.P.A.C.T is to provide you with information, tools, and resources. It is this giftthat will ultimately influence your daily thoughts, beliefs, and actions. Theapplication of these tools (6 steps) is the gift you give to the most importantperson in the world YOU!

Success A few simple disciplines practiced every day.

Failure A few errors in judgment repeated every day.Jim Rohn


16/17

As you near the completion of this specialreport, you my friend are truly at a fork in theroad. Upon reading, you only have one of twochoices.

You can:

1. Choose TO APPLY this information.

OR

2. Choose NOT TO APPLY this information.

In choosing the application, you are alsochoosing the result.

In choosing the application, you are alsochoosing the conversation you will have withyourself the moment you awake from sleep andopen your eyes for the first time in 2012.

I wish you well on your fitness journey, and most importantly, Happy Holiday!

Yours in Health,

Scott Crabiel330.665.8140

All of Life is a Series of CHOICES.What you CHOOSE To Give Life Today

Will Determine What Life Gives YOU Tomorrow.Zig Ziglar


17/17

Akron General LifeStylesPersonal Training West

330.665.8140

* Cut out and place on your refrigerator as a daily reminder during the last

6 weeks of the year.

Documents

Holiday Special Report 2012