ooohhh, these look good!

Caught!!!

So does it surprise you to see that I’m human?   Yes I love me some good ol cupcakes from time to time.  In fact I’ll bet you didn’t know that I used to be a chubby middle school kid that would buy a 2 Liter of Coke and a Tub of icing before school some days.  Or that my “snack” at 1st recess was habitually a Coke and Chile Picante Corn Nuts.  Ahhh, I was the epitome of health back then, lol!

Ok, so back to my scandalous pics.  I was having a grand ol time at our friends Chris and Kelly’s engagement party while secretly my “good friend” Bryan and my lovely fiance Sara (in the pic) apparently had the whole thing staged and knew that I would give in to my sugar craving.  And I’ll tell you what, they were delicious.  In fact I’m pretty sure I had two.

Behind the scenes…

Now what you do not see in the pictures is what I had achieved that day for exercise.  As some of you may know, Sara and I are training for a triathlon coming up in May and Saturdays tend to be our long exercise days.  Earlier that morning I swam over 3200 yards (about 128 laps), biked 40 miles and then ran for 20 minutes.  Basically about a gazillion calories burned.  In addition, I only had 1 meal in between the exercise and the party and perhaps a few grazing items like an apple or pear.  Knowing that I would be snacking on some cheese and crackers, a little wine and ultimately some cupcakes, I had planned my day out!  Fitness strategy is what it’s all about ladies and gents!  I was able to maintain weight and bodyfat based on the exercise I performed and the good choices I made before the party.

What it means for you…

Just like any sports game, business deal, or even cleaning out the garage, planning and strategy is essential to achieve and maintain your physique.  What can you do to plan out and strategize for your fitness success?  Check it out.

1) Break out your calendar

Yes, you need to schedule your workouts, when they are going to be, where, how long, etc.  You need to do this EACH and EVERY week.  Use a daily planner, outlook, google calendar, whatever, but do it.  Or perhaps you could use the F.A.T. online scheduler without fail…now there is a novel concept.   I know, I know….your schedule changes.  Ok, well if that’s the case, how do you make time to go to the bathroom, run other errands, make it to the doctor’s office, pick up the kids, etc.  You know exactly how…you MAKE the time.  Your exercise is no different.   I know work can get in the way sometimes but can you work if you’re sick because you were not taking care of your health in the first place?  Nope, didn’t think so.

2) Plan and Prepare

Each week when you plan out your exercise you need to plan what you will cook/eat throughout the week.  Fill in corporate lunches and think about what you will do to be successful on those days.  So many people tell me, “oh they brought lunch,”…..ok, so bring your own too!  Or pack some veggies and only eat a teeny bit of the fat filled enchilada they are serving.  Plan your grocery list, shop for what you need (and not on an empty stomach), prepare some items for the week and you will be successful.

3) Be Aware of Higher Calorie Days and Do Something About It

Just as I did with the engagement party, if you have a b-day party, wedding or big event then be aware of it and DO something about it.  As I recently told participants in our 6 Week Body Transformation Contest, plan for some extra exercise that morning (1-2 hours), eat a light breakfast and lunch and then you’re set to have a great time at the party!

If you do the above 3 things it’s just a matter of time before you are fitting back into those skinny jeans….and if you do it right, you’ll fit into them forever.

And I’d love to hear your comments below!

Dedicated to your success,

John Heringer

It’s time to get your mind right and stay focused on achieving your health and fitness goals.  This is extremely important because one of the primary reasons that people do not achieve resolutions or fitness goals is “negative self-talk.”

You berate yourself for eating something bad or not exercising.  You listen to the negative talk of others and it brings you down more.  You feed off of the negative energy on the news or in the paper and it brings you down further.  You tell yourself you cannot do something or that you’ll never achieve this or that.  You delude yourself into thinking that the weight you’ve gained is just “the way it is.”  That you will never change.

That is pure BS.  Say it to your freaking computer right now!  THAT IS BULLSHIT!

I want you to refuse to go down this dark path.  Check out what Hellen Keller says and follow her lead:

“Optimism is the faith that leads to achievement.  Nothing can be done without hope or confidence.”

So if you need hope, confidence and optimism it is safe to assume that without those 3, your negative energy wins and you stay the same.

It’s all a choice that you have control of.  You can choose to make excuses for your circumstances or you can take charge!  I know I’ve said it before but it bears repeating….type of 3-5 positive affirmations for yourself and read them aloud 5x each in the morning when you wake up and the evening before you go to bed.

Slowly but surely it will influence your sub-conscious mind and without even realizing it you will become a more positive and successful person.  I still do this from time to time and went one step farther and recorded them on a mini recorder that I play to myself in the car! (don’t believe me?  Ask me and I’ll show it to you!

Stay optimistic, positive, hopeful, confident and nothing can stand in your way.  And catch yourself when you start being negative!  Don’t allow it to happen.

You are in control, you can make the necessary changes and you can have the physique and lifestyle you desire.  Just make it happen.

Have a great start to your week ladies and gents and be sure to leave a comment below!

Dedicated to your success,

John Heringer

And now for Natalya’s story.  Natalya had also been a member for quite some time with only about 1 lb of weight loss to her name.  As a Gold Member she was consistent with 2 workouts each week but she needed more workouts and calorie burn, a dialed in nutrition program and more accountability.  Check out her story of how she kicked ass during the program and continues to lose weight even now!

It’s videos like all of these that made me want to become a personal trainer and help change people’s lives!  Do you see how excited and happy they are?!  How pumped up and motivated?!  That’s what it’s all about.  So without further ado as I’m sure you’re thinking about how you can get involved in this sweet program….click the link below, check out the details and grab a spot.  Next 6 Week Body Transformation starts 1/16/12 and runs until 2/27-12.

Better hurry though as only 25 are reserved for new members.

New Members click here.

Current members, your links are below to get rockin and we’re only taking 25 as well. (If you don’t know what you are, just call us at (408) 371-1212 and Diana can hook you up. )

Gold Members (2x/week) Click Here

VIP Members (Unlimited) Click Here

I hope you’ll be able to join us in the upcoming 6 week program.  It could change your life.

And be sure to leave a comment below for Vicki and Natalya!

Dedicated to your success,

John Heringer and the F.A.T. Team

How awesome it that?!  Be sure to leave a comment below for Rob and I’ll see you in a few days for our final two case studies!

Dedicated to your success,

John Heringer and the F.A.T. Team

Check out Tracey’s awesome video and be sure to leave a comment for her below!

See you soon for another case study you won’t want to miss!

Dedicated to your success,

John Heringer and the F.A.T. Team

But first, a No B.S. Cold, Hard Truth – A majority of people do not achieve their fitness resolutions.  Yep, that’s right, quite a shocker I know.  Unfortunately, on a national level, we stink at fitness and although our yearly resolutions start off with the best of intentions, they never quite reach liftoff.  So as you read through the guide below, think about your past experiences with your fitness resolutions, how you can change your ways and how you can make 2012 your best year yet!!

Your NO B.S. Guide To Fitness Resolution Achievement

1) “Napkin Resolutions” don’t count

If I had a nickel for every time someone told me that they wrote their resolutions on a napkin (that they cannot find) or that all of their resolutions are “in their head” I would be quite rich…ok maybe not rich but I’d be having a helluva time at Nickel City.  Sorry but this won’t cut the mustard.  If you are serious to achieve you need a concrete, detailed action plan on how you’re going to do it.  I prefer to have clients type them up and post them where you can see them but if you have beautiful handwriting then go for it, but use real paper por favor.  Think of things like will you join a bootcamp in san jose? Hire a personal trainer in campbell? Watch On Demand? Join a gym?  How many days per week of exercise?  What time? What will your nutrition look like?  Will you review progress monthly or quarterly?

2) Rome wasn’t built in a day

Don’t be overly ambitious with 17 fitness resolutions and your plan to achieve them in 3 weeks.  Not going to happen.  Re-read number one and then focus on your Big 3.  That’s it.  #1 is a weight loss or bodyfat loss goal.  #2 is a dress/pant/swimsuit or shirt goal.  #3 is an event goal.  Example: I want to lose 20 lbs.  I’d like to fit into a size 6.  I’m going to complete my 1st 5K.  Then go the extra step and make sure it is specific as to When achieved by (be realistic but don’t push it out too far).

3) If you eat and drink like crap, you will look like crap

Nothing new here folks.  Calories in vs. calories out and types of food choices make an unreal difference in your physique.  You must shop for your food, cook your food and plan your meals.  If you leave it up to chance then chances are you will eat crap.  Also, water is the Numero Uno liquid in your life (no, not vino). You need to consume a minimum of 50% of your bodyweight in ounces each day.  Make it happen.

4) You smell like alcohol

Not to mention it carries a whopping 7 calories per gram consumed which is never good for the waistline.  Alcohol is a toxin to the body and the more of it you drink, the less your liver wants to help you with metabolizing bodyfat.  I highly recommend a mini detox of some type to get you ready for the New Year, get rid of toxins in your body, refuel you with some healthy nutrients and prime your metabolism.  (This is part of our 6 week BTC and has helped TONS of our bootcampers.  Keep an eye out for details about this sweet bootcamp workout and nutrition program. )

5) Thrive on your workouts like an addict

No, don’t develop hypergimnasia, just grow to love it!  Find the good in every workout with how you feel!  How much more energy you will have, confidence you will possess, a tighter body, more endurance, better figure, and on and on!  When you feel guilty, sluggish and irritated that you didn’t fit in a workout, you’re getting there.  Make it a part of your lifestyle.

6) Check the Ego and the Excuses at the door

Hey I’m all for gettin stuff done myself.  But when it’s something that’s out of my area of expertise I get help (just ask Sara about directions or Scott about putting together desks and cabinets.   If you are not certified in fitness and have a weight problem, eating problem or just need some accountability and help, then GET IT!  Check the ego and all the other excuses on why you “Can’t” stay consistent with your workouts at the door….I don’t want to hear them.  We all have busy schedules and chaotic and sometimes traumatic moments of our lives.  These are the times you are thoroughly tested and the EXACT times when fitness is the antidote that will help you feel better, not to mention keep you on track to achieve the results you desire.

7) Brainwash your friends

Support structures are imperative and extra accountability is vital.  Get them all hyped up with you on fitness, health and nutrition and create an Uber-network of support so that you all are not given the opportunity to slack off.

8 ) Reward the Shit out of yourself

In today’s day and age of overachievers we forget to do this quite often.  Instead we critique ourselves to no end on why we haven’t achieved more.  This is no bueno so switch gears! Create small markers of achievement for every goal and reward yourself accordingly.  Example: Every 5 lbs of my 20 lb goal I have a small reward and they get bigger as I get closer.  1st 5 is a HR monitor, 2nd 5 is a new Shirt, 3rd 5 is a Spa day, and Ultimate Goal reached is a 2 day Vacay!  As you set up your concrete plan, get these written out as well!  They can change but the fact that they are written and somewhere you can see them is an extra motivator!

9) Never, Ever, Ever, Give Up

Here endeth the lesson.

I hope you enjoyed the NO B.S. Guide to Fitness Resolution Achievement!  Now get those resolutions typed up and get ready to take some serious action and OWN 2012!

And be sure to leave a comment below!

Dedicated to your success,

John Heringer

1) Xmas Shopping Fun Run- Ok, so maybe just a fun walk as you might look a little funny running laps around the mall with a water bottle in hand.  Challenge yourself to walk around

Keith says, "What did you just eat?!"

the mall twice minimum and AVOID the food court at all costs.  Purchase some presents and now you are adding load to those arms so toss in some curls!  This way you turn shopping into a calorie burning exercise!

2) The Grocery Workout – Ok so first thing is make sure you are selecting healthy, nutritious items.  Secondly, stay solely around the PERIMETER of the grocery store as it’s nothing but processed crap and frozen foods in the middle.  And last but not least, make grocery shopping a workout!  Load that cart up and do some mini chest presses/push-ups.  Try some “cart rows” and toss in a few squats and lunges down the aisle.  Make sure to do at least 3 laps and who cares if people look at you funny….b/c you look good!

3) Keep Your Workout Appointments – Yes, that means you treat Fast Action Training, your San Jose Bootcamp, like your doctor’s office.  When was the last time you ReSch a doc appt twice in 1 week?  That’s right, never.  So don’t do it to your workouts!  Plan your week in advance and put your workouts in PEN!  Immovable appts with yourself and try to squeeze even more workouts in than usual…chances are you’ll be eating more so more calorie burn always helps.

4) Plan Your Parties – Instead of eating like normal and forgetting to get a workout in, you need to plan for the days you have holiday parties.  Get a kickass workout in the morning and eat a very light breakfast or shake.  Follow up with a light salad for lunch so your calorie intake is low and that way you can afford to enjoy yourself a bit at the holiday party!  Just remember to fix yourself a dish of veggies FIRST to fill up.

5) Think Outside The Cabinet – Instead of following recipes completely, think outside the box!  Do you really need that much butter or sugar?  Can you use some applesauce instead of all the butter?  Perhaps skim milk instead of cream? Egg whites instead of eggs? Whole wheat flour instead of regular?  Plan it out and make it happen.  And don’t worry, it will still taste delicious.

Kevin's not mad at you....he's just disappointed.

6) Give Yourself A Present – Go out and buy a slick new pair of skinny jeans or a form fitting shirt.  Then hang it where you can see it to serve as a constant reminder that you if go too crazy you won’t be able to fit into it.  Then think about how much that would suck!  Just an idea, but it seems to work.

7) Watch Those Carbs – Tons of sweets, breads, drinks, cookies, meals out, etc. that will just make you feel bloated, tired and disgusted after you eat them.  So tone it down!  Also, pay special attention to your mood and how you feel after you consume these processed foods.

Some For You, Most For Them – Compile all of the sweet and goodies that others have baked for you.  Treat yourself to a few choice items you would like to keep.  Then pretend you are Santa and bring them all to work.  Thoughtful? Maybe not if you care about your co-worker’s waistlines but if evenly spread throughout the office you should be fine.  Another alternative is a local food bank that may be able to use them asap!

9) Include The Family – A lot of people take time off during the holidays and tend to eat more, lounge more and ultimately loosen that belt a few notches.  Instead of falling into this slug-like relaxation, rally your family behind your cause to stay fit during the holidays!  Schedule some walks or workouts or even sign up for a 5 k!  Chances are you’ll be more successful if you have more support.

10) Save Beer, Drink Water – Could be beer, could be wine or perhaps a mixed drink like Kevin and Keith’s favorite…what was that again gentlemen? Oh yes, a pink cosmo I believe. (j/k)   The fact is that alcohol consumption goes up during this time and so do your calories and perhaps the scale.  So control your consumption!  Drink some water between each drink, drink slowly and for an extra deterrent I suggest adding up all the calories of every, single drink you have.

11) Holiday Run/Walk Events – Nothing better than scheduling an active event to help keep your head in the game.  Click the links for more info!

Michelle says,"You Can Do it!!"

San Fran Trail Run about 3 miles Sat Dec.17th

Zombie Runner Bay Trail Run in Palo Alto Sun Dec. 18th

LMJS 4th Sunday Race Oakland Sun Dec. 25th

New Year’s Dash San Fran Sat. Dec 31st

12) The Best Bonus Tip! – Copy and paste the pics in this blog post, print them out and post around your house and office as the constant reminder that “We Are Always Watching You!”

Hope you enjoyed the tips ladies and gents and would love to hear your comments below!

Happy Holidays!

Dedicated to your success,

John Heringer and the F.A.T. Team! (Keith, Kevin, Michelle and Diana)

John says, "Get your ass to bootcamp!"

This Monday Motivator is designed to get you out of your usual frame of reference and perspective and step into the realm of what you are truly capable of.  Thomas Edison once said that:

“If we did all the things we are capable of, we would literally astound ourselves.”

As I had mentioned in a previous email the reason I’m so proud of Irma is because she stepped outside of her comfort zone and realized what she is truly capable of.  Her email to me before our 6 week contest literally talked about how she’s “older and more overweight than she ever has been” and that “all of my clients were a lot younger than her” (would it surprise you to know that we have multiple members in their 60’s and one in their 70’s?!)  And yet, despite all of this, she faced her fears.  She looked fear and self-doubt in the eye and kicked it right in the ass!!!

You, my friend, are completely capable of doing the same thing.  You are capable of not only achieving whatever fitness and fat loss goal you have for yourself but to also maintain that achievement over the long haul!

So what’s holding you back?  Is it fear of failure?  Is it uncertainty?  Perhaps the responsibility to maintain the level of commitment required?

These are all head games!  Don’t allow your brain to get in the way and fill you with self-doubt or negative thoughts.  On the contrary, you need to ensure that you are constantly maintaining a positive mental attitude and surrounding yourself with positive people.

So right now, I want you to create 3-5 positive affirmations that you can repeat to yourself on a daily basis.  These affirmations will serve to challenge all the subconscious set of negative beliefs that you may have.  And over time, with continuous daily repetition, you will live these positive affirmations!

Here’s a great link to more about affirmations, what they are, how to create your own and a few examples as well.

http://www.vitalaffirmations.com/affirmations.htm

So go there right now, create your affirmations and post them below in our comment section for some extra accountability.  Don’t be afraid!  Put yourself out there and let’s make this happen!

Have a terrific start to your week and I’d love to hear your comments and see those affirmations below!

Dedicated to your success,

John Heringer and the F.A.T. Team

P.S. Keep an eye out for some awesome video testimonials of more success stories from our 6 week program.

“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.”

-          Carl Bard

You always have the opportunity to create the ending that you desire.

Let me repeat that.  You always have the opportunity to create the ending you desire.  It is NEVER too late to get in shape, create new eating habits and embrace a health and fitness lifestyle.

But are you willing to give up what you’re doing now to get there?  During times when you feel like you’re in a rut, I think it’s useful to ask yourself some difficult and emotional questions in order to motivate you to action.  Questions like these:

“Do I want to be around for my grandkids?”

“Am I setting a good example for my kids?”

“Am I constantly making excuses of why I ‘can’t’ do something?”

“Am I ok with the fact that I am literally killing myself by not taking care of my body?  That my life expectancy is dropping each day because of my choices?”

I know I’m being harsh right now but this is the reality and I REFUSE to allow you to be complacent.  Unfortunately I can’t do all the legwork and we at Fast Action Training can only motivate and encourage you and give you the correct tools to take control of your life.

Look, I totally understand that shit happens sometimes.  Maybe you get sick, injured, or there is a tragedy that happens in your life or to a loved one.  These things can de-rail you from time to time but it is so vitally important to get back on the horse!

Ultimately, the decision is yours and when you decide to take action, the results can be absolutely amazing.

And the key to ALL of this is to remember that your “ending” is never set in stone.  You will always have the ability to change your future, take care of your body, become a health and fitness maniac and rock the results and body that you desire.

Have a terrific start to your week and I’d love to hear a comment below!

Dedicated to your success,

John Heringer

Many of you might not know this but way before I became a San Jose personal trainer and opened up our san jose bootcamp, I was plagued with some issues just like you.  The middle school years were rough for me and I can tell you one thing….my food choices were not the greatest.   In fact, my daily snack during our morning break/recess consisted of Chile Picante corn nuts and a Coke.  Breakfast was normally Lucky Charms or Captain Crunch.  Lunches tended to be more healthy as my parents normally supervised the process of putting them together.  Dinners were similar but with two older brothers I felt the need to eat just as much as they did if not more.  Oh did I mention that they are 8 and 10 years older than me?

Not the best for a 12 and 13 year old.

And thank goodness for sports because they kept me active, burning calories and kept my weight somewhat in check.  But once I got my cholesterol checked and saw a whopping 312 look at me in the face, I realized things needed to change fast.  Going into high school I had lost weight, embraced a healthy lifestyle, got rid of the sugary sodas, packed my lunch with veggies and lean sammies and felt awesome! (this would be the start of my passion for health and fitness.

This brings me to my dilemma and face-off with Goliath, the game company.  Now I’m all for kids playing games and having a good time although being outdoors and playing sports is preferred.  But especially when the weather isn’t too bueno, some fun downtime is ok with me.

But when a company strikes out to use crappy foods and a disgusting way to “win” a game it absolutely sickens me and I can’t believe these are the things shaping our youth today.  Watch the video below and you’ll see what I mean.

Ridiculous? Yes.  Kinda funny? I’ll agree.  The wrong message to be sending kids? ABSOLUTELY.

Let’s stuff a crapload of burgers into a pig’s mouth until he pops.  Wow I can just see the Pulitzer awards these kids will win and the life lessons being learned.  I know games need to be fun but this is just over the top.  On a subconscious level it’s telling kids “hey it’s ok to stuff your mouth full of burgers because it’s cool and it’s funny when your belly goes pop!”  The next thing you know they will be putting little Golden Arches on the burger for some additional branding and getting kids hooked on Mickey D’s!

I know, how about we make a new Operation game where the goal is to fill the patient’s arteries with cholesterol and plaque build up until they pop?  Gee that would be fun.

Why can’t Goliath break the trend and try something innovative that will actually engage and help kids?  Is a “healthy” eating game where you help an overweight person lose weight by eating fruits and veggies such a bad thing?  I don’t mean to go on a rant but having been overweight as a kid, this is definitely NOT cool.

I hope someone from Goliath reads this blog because I would love to hear what they have to say.

How did the video make you feel?  What are your thoughts?  I’d love to hear your comments below.

Till next time my fitness friends.

Dedicated to your success,

John Heringer