Holiday Special Reportswc

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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 another New 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 1st day of January, the most popular resolution and “re-commitment” will be to lose weightand/ or re-commit to a healthy lifestyle. It’s with good reason as researchreports that the average American will gain anywhere from 3 to 7 lbs over the last 6 weeks of the year.

Now imagine if you will for a moment.It is the morning of Saturday, January1 2011. You awaken from a night’ssleep, you open your eyes. As you laythere in bed,

What’s the first thing that comes tomind?

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

What’s the first thought that enters your mind?

As you lay there, are you thinking…

I’m excited about this New Year!



I’m looking forward to this New Year!

I’m excited about the momentum I have toward my life’s 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, I’m willing to bet (if you’re reading this), you’ll most likelyfind yourself in the gym come the 1st week of January.

This brings me to an interesting question.

Why are the gyms packed during the 1st week/month of theyear?

Does the “flip of the calendar” suddenly trigger motivation?

Is it the feeling of a “clean slate” that enhances energy for physical movement?

OR

Is it something else?

After working with hundreds of people, here’s what I’vefound. A BIG reason why so many people are motivated

on January 1st

is not because the calendar has changed.It’s not the feeling of a “clean slate”. It’s for one reason.The pants that used to fit, no longer do. The clothes thatused to be comfortable, no longer are. They’ve spent thelast 6 weeks of the year celebrating jolly and good cheer.They’ve spent the last 6 weeks of the year assaulting their bodies with high sugar treats, high fat foods and “ditchedexercise” for more urgent “to do’s”.



The Tale of the Client Who Lost 200lbs!

I recall sitting down with a female client (we’ll call her Jane) several years ago. Itwas 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. Our conversation went like this:

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

Jane: “Well, I’ve 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! That’s amazing Jane! However, as I’m sure you can

understand I’m a bit confused. The people who usually seek me out are theones who haven’t been successful in their weight loss attempts.

Jane: Well the problem is this, I’ve lost the same 20lbs about 10 different times. I’m tired of doing this to myself, I’m at my heaviest weight ever and herecome the holidays”.

Jane brought up a very real issue. The holidays are coming! After more than 13years as a fitness professional and working with people like you, I’ve come to therealization that this is the most challenging time of the year to remain committed

to a fitness routine and to keep the pounds off. I’ve also come to therealization that the last 6 weeks of the year can single handedly destroymonths of effort and progress. As a result, I’ve 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. I’m 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 your daily thoughts, beliefs, and actions. In fact, I feel it iseven more important that I’m able to do this during themost vulnerable time of the year – the holidays.

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It is with this concern that I’ve created my I.M.P.A.C.T system for surviving theholiday season. This system wasoriginally created for the holidays,however, I think you’ll find that theseprinciples can AND should beapplied to assure successthroughout the year.

Does it work? Absolutely. I’ve applied these principles myself, I’ve shared them with my wife(Michele), and my personal clientele. Michele and I have been married for over 8years. She’s lost 15lbs since the day we united in marriage. I’ve lost 20lbs. I’mproud 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 or more years. I’m especially proud of my wife as she’s 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 correct errors. They inspire and sustain hope by communicating their belief in you and

pointing out the small improvements you’re making, which often you don’t 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




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

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 it’s the holiday season, they’ve got to throw all sanity to the wind andeat everything in sight from now until the 1st of January. The fact is, we’re onlytalking about 3 to 4 days with in a 6-week period where meals arestructured for gluttony. Sure there’s a few parties and some cookies andalcohol [This will be addressed shortly] but there’s 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 you’ll be attending thisholiday season. Count each event as onemeal.

At most we’re talking about 10 meals over 6weeks. If you’ve worked with me or followed my work for any amount of time,you know, metabolism is best supported by

eating 5-6 times per day.

Eating 5-6X per day equates to 35–42 meals per week.

35-42 meals per week X 6 weeks = 210-252 meals from mid November throughthe 1st of the year.



Eating 10 “less than supportive meals” out 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. You’llfind 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 there’s 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. Let’s face it, regular

exercise requires a time commitment.

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

workouts.

EPOC is one of the most powerful acronyms inexercise science. EPOC or “excess post-exerciseoxygen consumption” is defined scientifically as

the “recovery of metabolic rate back to pre-exercise levels” and it’s 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 greater the demand for oxygen. The more oxygen youconsume, the more calories you burn. In facteach liter of oxygen that you consume burnsabout 5 calories.

Now here’s the really cool part. As indicatedearlier, EPOC is defined as the recovery of metabolic 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 I’m

active all day. The reality, I’m

not. Most days are totally

sedentary (at the office or in mytruck). As a busy business

owner the ½ hour sessions are a

perfect fit. Quick, intense, to

the point, and super effective –

the results speak for them self”.

Bill Eberhardt




and it’s also higher AFTER the workout. Your body is forced to consume moreoxygen for 12, 24, and some research shows, even up to 36 hours after anintense workout. This is where the “afterburn” comes into play, thus you burnmore 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 amounts of work in less time. This isexactly how our personal training clients achieve staggering results with only ½hour training sessions. The simplest way to add intensity to your weight-trainingprogram is to get the most from each minute. The days of endless, mindnumbing cardio are over! A great workout can take place in well under an hour,when done correctly. The idea is to burn more calories each minute. This is done

through short, intense bursts of exercise.

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

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

B. Add Resistance: The more resistance that you incorporate with your

routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, performingbig, full-body movements (squats, presses, rows, and deadlift variations).

C. Intervals: Interval training is an amazing tool for creating short yeteffective workouts. Don't worry, it's not complicated. Interval training is simplyalternating between different short bursts of activity. You could use a treadmillor similar piece of cardiovascular equipment or something as simple as the stair case in your own house. i.e.- run up the stairs, walk down, run up the stairs,

walk down. Don’t have stairs in your house? Head outside. You could do asimple run/jog in your neighborhood. i.e.- run to one driveway, walk to twodriveways, run to one, 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. I



performed 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, relative’s house, your own house, or even at the gym).

Exercise Reps / Sets

Body Weight Squat (quad dominant movement) 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 theother. 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.

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.

Here’s the mistake: Let’s 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 yourself “I shouldn’t 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 theinvitation. 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. Then unexpectedly, you run into an old friendthat you haven’t seen in a year. You get immersed in conversation. Before youknow it, its 6:45, you haven’t eaten in almost 6 hours! At this point you’re feelingso hungry and famished that you have to excuse yourself to get something toeat. Although you consciously fill your plate with healthy choices and adequateportions, something weird happens upon completing your meal. You’re still




hungry! You go back for more, only this time, you find yourself grabbing the “notso 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 and energyat 4:00

Bottom Line: Blood sugar drops whenwe go extended periods of timewithout food (longer than 3 ½ + hours).When blood sugar drops, energyplummets, you become irritable, and you’re ready to eat any and everything insight (especially sugar, refined foods, and fats).

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 wonder that exercise gets thrown to the wayside? It’s so true, we don’t have time for

everything, but we do have time for the important things. Although I’ve workedwith many clients who have made staggering changes through the last 6 weeksof the year. I’ve also witnessed many “regulars” entirely abandon their exerciseregimen all because their schedule wasn’t “perfect”. Here’s a big mistakemade by the masses. A lot of people are guilty of not starting because:

• The situation isn’t “perfect”

OR

• They know they don’t have enough time to complete a task to the level of

their expectation.

Sometimes in life, we have to realize that it’s ok to not be perfect. Accept your circumstances, see it as it is, not worse than it is. Sometimes, just something is 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, you’ll enter the New Year excited, empowered and



motivated- 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 2nd.

1. Continue to eat a healthy breakfast (start each day with a victory).2. If you can’t commit to a 60-minute workout session, commit to 30

minutes.3. If you can’t 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.

Step 5: ConsistencyIf you’re 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 youwake up at the same time. As a creature of habit, I’m willing to bet you eat thesame breakfast (or rotate your favorite 2 to 3 breakfasts). You have your morning routine, you have your evening routine, you have YOUR routine. Theadded holiday responsibilities have a way of throwing off your routine – don’t they? The “to do’s” 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 the

run. 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, andfeeling 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 it’s for a shorter periodof 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 toholiday responsibilities (holiday cards, decorating the house, wrappinggifts, baking).




Step 6: Take It With You

There is one thing you DON’T want to leave home without this holiday season.No. It’s not your credit card. It is however, very paramount to your success. The

holidays 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.

Here’s a typical scenario: You’re at work and you think to yourself, I’ll stop by the 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.

Here’s what actually happens. You arrive at the mall and circle the lot, two or three times before you’re able to find a spot. You find a parking spot, park thecar and walk into the mall. You easily find the store you’re looking for, you walkin, find the item you’re looking for and quickly head to the register. As youapproach the counter to pay, you notice you’re 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 this

customer 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 your way. As you exit the store and make your way to the main mall area youstart to feel the sensation of being hungry. You’re not really concerned, asyou know you’ll 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. There’s 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 your hands on the exit door, start to push and hear “is that [enter your namehere]?” You turn and notice it’s 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, you’re stopped dead in your tracks as you realize… I’m 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.You’re stuck in traffic and at this point -absolutely starving! Finally, you get passedthe traffic jam and race home. You arrive

home, get inside and realize you havenothing prepared and it’s going to take at

least a half hour to prepare ameal. You go through the panty,grabbing a handful of this and ahandful of that. In your famished,hungry, irritable, state, you snack

while preparing dinner.

The Simple Solution – Take It With YOU!

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

1. Set Point Protein / Energy Bar (www.setpointfitness.com) My car isALWAYS stocked with a bar or two. Let them know you’re on myteam and SAVE 10%!

2. Piece of Fruit3. Nuts/Almonds4. Half Sandwich5. Bottle of Water 6. Carry a scoop of protein powder in a ziplock bag.7. Rice Cakes8. Whole Grain Crackers9. The Skies the limit! Take anything you can think of that is portable,

palatable, and will help you reach your goals!

Here’s 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 don’t, the holidays are a great time to start. Here’s why.Extra baked goods, cookies, cakes, and holiday trays always show up at the


http://www.setpointfitness.com/

http://www.setpointfitness.com/



office the last month of the year. If you take your own food to the office andcontinue to eat every 3 – 3 ½ hours, you’ll:

1. Be less tempted (when you eat frequently and stabilize blood sugar, thesugary baked goods just don’t look OR taste as appealing).

2. Have an easy excuse when offered a sweet or goodie. “Thank you for offering, 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 to provide you with six steps, six simple disciplines that, whenapplied (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 gift

that 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!

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

“Success – A few simple disciplines practiced every day.

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

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

Will Determine What Life Gives YOU Tomorrow”.Zig Ziglar



2. Choose NOT TO APPLY this information.

In choosing the application, you are also

choosing 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 2011.

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

Yours in Health,

Scott Crabielwww.surefire-fatloss.blogspot.com330.338.8468



Scott Crabiel, CSCS, CPT-NSCA –AsPersonal Training Coordinator for AkronGeneral Lifestyles-West, Scott leads a team of

16 personal trainers.In his six-year tenure, personal trainingparticipation has increased by over 130%. Heis a Club Industry Nova 7 award recipient(2005) and was recognized and awarded asone of Akron General’s top 8 employees in2006.

Scott Crabiel

www.myhitechtrainer.com/scottcrabiel

330.33838468

* Cut out and place on your refrigerator as a daily reminder during the last 6

weeks of the year.



Crabiel currently consults clients in person and around the countrythrough his on-line coaching services (www.surefire-fatloss.blogspot.com).

In addition to servicing his one-to-one clientele, Crabiel serves as an

industry consultant, and is an accomplished speaker.He has spoke on the regional and national level for the following audiences:• National Strength and Conditioning Association.• Medical Fitness Association.• North Eastern Ohio College of Medicine.• Corporate / community.Scott’s results-driven programming has been featured in online articlesas well as in local newspapers and radio programs.

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Holiday Special Reportswc