OK, alright!! You've been writing everything down, doing your 30+ minute walks, and overall enjoying the new found energy from your workouts. I am proud of you! Just think, that wasn't so bad at all...AND!! you now have the momentum to carry forward and realize your true fitness potential. Let's get moving!!

So the last thing I talked about is finding a great personal trainer. I'm here to tell you that 3 out of 4 people will fall off the wagon without a trainer. Statistics show that 80% of people with a fitness plan actually achieve their goals. Did you hear that? Get your plan on paper, commit to following through and WHAM!!! you are on the fast track to total success!
Personal trainers are awesome. I've been training clients of all shapes and sizes since 1990. That just aged me, ouch! Anyway, the trainer you decide on should have at least one nationally recognized certification; ACE, NASM, ACSM, ISSA, etc. Their educational background is imperative. They have to know the physiology, anatomy, exercise science, nutrition and be unbelievable motivators. That really is the key: great motivation with uncompromising science to back it up. Once you feel comfortable with their personality/professionalism, next is price. Usually the price will be between 45-75 per hour. :) No, no, don't turn off the computer yet. It's just money we're talking about here, right? You HAVE to expect a solid 12 months of hard work to peak your body. I know, yes, you will see results before that, but we are in it for the long haul. The lifestyle change has replaced the quick fix mentality, right? So talk to several trainers, find one that has your vision for your fitness, and commit to a schedule of 2-3 workouts every week until you hit goal.

That should have you in the market for a trainer today, if not sooner. So let's move on to the next step: dialing in your nutrition.
You've been keeping the carbs down low to reset your body and taste buds. No, it doesn't have to be sweet to be good! So the past 3-4 weeks should show a significant fat loss on a body fat test. I mean, you've been doing your calisthenics, power walking daily and eating small frequent meals, holy schmoly!! you are unstoppable!!!! Love it! BUT!! You also notice the desire to become violent, maybe try to drive others off the road! See, that's where carbohydrate cycling will save your day, and possibly keep you out of prison. Carbs have a place in our diet, just not all the time. Yeah, I'm talking to all of you. I've had hard core Type II diabetics get off their medications, off their high blood pressure meds, off cholesterol meds......Lord it has almost been a revival up in here!!!! And once you get control of the proteins, fats, and carbs in your diet, fat loss will become way more calculated and way more pleasant. So, let's start with just 2 evenings (non consecutive) to carb up on your last meal 3 hours prior to bedtime. EASY! All clean carbs for the first 2 months, no sugary stuff for awhile. Don't worry, you'll get that later, just concentrate on burning fat for the first 8-10 weeks. You can do it. Keep everything in your journal. Never eat until you're full. Keep your focus. I'm pulling for you, just ask if you have a question, I am here for you....and your trainer, too...sorry to be selfish. :)
HOME WORK!!! Ok, we have talked a lot of shop today! You are feeling the buzz to hit the gym and start shopping for skimpy speedos and such....or is that just me?? At any rate, your head is in the game even more so. You rock!! So I want you to go to www.extique.com<http://www.extique.com/> and purchase the book Natural Hormonal Enhancement by Rob Faigin. No, I don't make a dime of his work....but I should darn it!! Just study this book for the next few months, and apply it to your fitness. I have kept off over 65 pounds of blubber using this heavily-foot-noted book of knowledge. And believe me, I have read a TON of fitness books, even ones with hardly any pictures. Mark W is making fun of me right now, sorry for the esoteric poke.
So that's all for me this time around. Please keep focused. It is so worth the journey to be in the best possible condition. Feel free to email me with any questions. I will be back up with a new article soon, so I want to hear those weights banging and see the sweat flying until we meet again!!!! Let's talk ski muscles and such for the winter next; however, Summer '09 is just around the corner. No retreat!! Never surrender!!! YEEEEHAAAAAAAHHHHH!!!!

Kenny Payne
Personal Training Director
Urban Active
Rivergate
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GET ACTIVE......TRAIN URBAN!!!