Focus Gets Results!

For some people, fitness is required for employment.  Being a fire fighter or a police officer in many cities requires a minimum standard for physical fitness.  Also, being part of our military requires being physically fit.  Periodic testing is required and as it stands, the military is getting more strict with the level of physical readiness that is required to hold a position in our armed services.   Our Dojo has people from all walks of life and across many age ranges as well.  Today’s blog tells a short story of one our successful challenge winners!

Nicqiue Neely with Coach Waldo after the big win!

Nicqiue Neely had joined TFW East Metro in the pursuit of better physical fitness.  One of her goals also included running a 5k and getting back on track with a running program.  Things were progressing, but when we had an in house TFW East Metro Challenge for all of our students, she turned on the the focus and ended up winning our challenge program.  Nicqiue won a complete month of free coaching classes!  Here is a what Nicqiue had to share about here results and experience and TFW East Metro!

What made you reach out to TFW East Metro?
I was referred by another Soldier at the Cottage Grove Armory, Jenny George.  She is a Master Fitness Trainer for the Guard, so I figured, “If I follow her, I can’t go wrong!”  So far, she hasn’t let me down yet.
What are some of the significant results you’ve gotten since training at TFW East Metro?
Since I started training at TFW, I’ve lost 23 pounds, almost 7% body fat, and went down 4 pant-sizes!  Even better than that is what I’ve GAINED: confidence in myself and my coaches; a willingness, desire, and motivation to excel; and, best of all, a physical place where I can go to challenge myself and be lifted up by those around me – WITHOUT judgement and WITH laughter!
What are the top 3 tips that helped you transform?
 1) It’s ONE hour a day completely devoted to my physical health – I’M WORTH IT!
2) Nutrition is 80% of the transformation – if I don’t work on it away from the DOJO, it won’t work for me when I get to the DOJO.
3) Getting fit doesn’t have to be “exercise” or “going to the gym” – it can be about having fun, learning new techniques, and switching up routines so we don’t get bored. Variety is key, and if you’re not having fun…why do it?!
Did you catch that.. “FITNESS CAN BE FUN”!  We know there a plenty of options out there for you to pursue some of your fitness goals.  We offer more than a workouts!  Learn more about our program and our next 8 Week Transformation Class starting in January 2018 by contacting us at this link Click here-and request more details!

E.A.T. Principle and Getting Fit!

Searching for Success

For many of us searching for the fastest way to achieve success is a constant process.  I was just on a trip to Yosemite National Park near Mariposa, Ca.   On top of being there with my wife of 26 years and some great friends I was able to take some time to appreciate nature, think about the future and feed my brain with a couple good books!  Both of the books I have been reading lately focus on reaching new heights of success.  Not just with fitness, but in any area of life!  One of the powerful aspects of the Training For Warriors philosophy is that is addresses more than exercising your body!  Improving who we are as people and the lives we lead is part of our mission within our dojo here at TFW East Metro as well as other dojo facilities around the country.

After essentially being involved in health and fitness for over 27 years I can tell you that common things set back many people.  I can also share that I have read many of the leadership, self-improvement, and change strategy books out there.  A common misconception is that working out harder will help you achieve success.  Working hard is a great thing to do and is relative to the individual.  What equates to working hard for someone just starting out with exercise versus someone who has been involved in fitness for years is completely different.   The longer I Coach students in improving lifestyle and health I have come to appreciate what it takes for both types of students to attain success.

New Ideas Regarding Life Changes

I have to say I have found a couple of books that I believe take a new look at a few things and apply some very practical success suggestions for both categories of fitness enthusiast or those looking to improve health!

What Is Your Vision?

The first mindset suggestion is that one needs to develop a solid vision for what you want your future to look like.  I am not just talking about fitness (physical strength, % body fat, weight, flexibility etc..).  This also includes a vision for your job, career, family life, friendships, life as a parent and so on!  This first suggestion comes from a book “High Performance Habits” written by Brendon Burhcard.  In this book Burchard suggests the following (establish a vision):

  1. Writing down three words that will describe yourself in 5 years or 10 years.  Set reminders in your cell phone or other technology that remind you of these words and your vision for the future.
  2. Write down three actions/behaviors that will enable you to attain your vision through developing new habits.
  3. I would suggest setting a time to assess your progress (maybe every 3 months or so).  Keeping a progress journal writing down your initial thoughts and action steps.. then progressing from there.  Every 3 months read your last entry, write down your thoughts on your progress.  Then set new action steps based on your results to that point in time.

These three words that you choose will help start the process to defining your “why”!  This is the key to your success.  With out a meaningful why backing up your changes, sustaining your new habits with be much more difficult.  Your “why” must be strengthened by your vision for your future and deepening the meaning for your choices you make.

Another book I am reading as of late is Bryan Dodge’s book”Good Life Rules” he mentions four things that trap YOUR why from working for you.  These four items listed are:

  1. Distraction-overwhelmed by day-to-day responsibilities
  2. Complacency-when laziness takes turns to a permanent habit
  3. Arrogance-thinking you know it all due to some achieved success in your life..
  4. Fear-scared to accept the results of your own plan versus someone else’s plan (e.g. my boss told me I needed to ..)

Dodge also shares a concept he calls E.A.T..  As he explains this acronym he summarizes it as follows:

E=Eagerly pursue new opportunity to learn new things and create change to get to a goal!  A deep understanding of your why is where you need to start!  Your WHY is the key to all changes that will be sustainable.  Any body can go exercise, but will you change what you need to change to create sustainable life change?  You will do it with eagerness if you understand your “why” and persist in pursuit of living out your “why”!

A=Argue to understand.  Be sure that what you’re doing has purpose and it is sustainable!  Learning to have a healthy discussion about why you are doing what you’re doing in pursuit of a goal is key.  Often, people around you will not be on the same page with changes you are making.  You need to establish clarity on why you are trying to change and create healthy discussion around those changes that are healthy for both parties.  Addressing problem areas in your life is critical and having purpose is key to long-term success.  The lack of addressing struggles with others in your life adequately and with clarity is why most fitness programs fail.    Anyone can give you a work out, but will the program make you better over time?  Do you get this from your fitness facility?  After 27 plus years of working in fitness I can tell you that most facilities and programs focus more on the facility and the workout as opposed to focusing on your life!

T=Thankfulness for the things that are working!  We all have things that require changes in our life, however we also have things that are working just fine!  Stepping back and taking inventory of what is working and then being thankful for those things is the last step in this process.  This can also mean being thankful for some of your struggles.  Getting to a higher level of health or fitness may never happen for some without some challenges.  Those challenges can take you through different doors of change that will land you successful changes that productively get you moving in the direction you want to go!   In other words, appreciate the struggle.. or “Embrace the process”!

If you are ready to evaluate your issues holding you back and get serious about some long-term changes we want to work with you!  We have a big opportunity coming up for you.  Our 8 Week Transformation will start in the 3rd week in January.  You can get details by click this link Click Here- Submit Email And Get Details

Tina Found Support & A Healthy Community

Tina Ethan set out on a goal of losing weight and self improvement.  What she did not know is that her life would change significantly.  So much so that in most programs she may have just give up.  Instead she found strength and determination to keep on going through the hard times.  She continues to seek improvements and living the “Warrior Lifestyle”.  Read on about her some of the key experiences during her journey at TFW East Metro.

What were some of your struggles before you came to TFW East Metro?

Before I walked into the dojo I hated who I had become. I was two months away from my 40th Birthday and I was at my heaviest weight 200#.  I could not go on a simple bike ride with my kids without just giving up. I did not eat enough each day.  Generally, I could not exercise without making up some excuse to quit.

What made you reach out to TFW East Metro?

My boys needed me to get healthier and I needed me to get healthier.  My future with my children was not what I had hoped it would be if I did not change.   I hated the way I looked and felt each day.  I was lost and needed to find myself again.

What are some of the significant results you’ve gotten since training at TFW East Metro?

The coaches at TFW East Metro showed me how and what to eat each day. As I went through the first couple months I lost almost 20# and  a lot of inches.   My body fat reduced significantly all within almost 3 months of hard work and determination.  Also, my husband left me during my first week at the dojo.  The coaches were there to help me fight back the tears and anger while keeping me focused on things to help me improve!

What are the top 3 tips that helped you transform?

Coaches will always be supportive.   No matter what everyone is treated the same at the dojo and it is a familia (family) environment.  Everyone encourages each other.  Finally, don’t give up no matter what happens.  You may not always see the results in your view,  but everyone else does.

The TFW East Metro dojo is starting the next 8 Week Transformation Class in January of 2018.  Get the details now and decide if our program can help you make the changes you desire.  Click on this link and request your information by submitting your email.  Click Here- Submit Email and Get Details!

Lynn Finds A Path!

Lynn Otto came to Training for Warriors East Metro hopeful the program that exists here would provide some answers.  Yet, I remember discussing some reservations at first  At first the questions ruled.  Would this provide an answer to goals that had been sought for years?  It was an unknown.  Now Lynn know the answer and shares her story here:

What were some of your struggles before you came to TFW East Metro?  

As long as I can remember I has struggled with losing weight even while attending a local YWCA.

What made you reach out to TFW East Metro?

  1.  I saw a post on Facebook and I read the post.   After reading the post I felt that TFW was something that I wanted to try so I signed up for the 8 week program.  I am happy to say that this was the best decision I could have made for myself.   You become part of a large familia when you join.  My first Hurricane work out was tough for me to complete.  I was behind on my reps and another member ran 2 extra sets with me so I wasn’t doing them by myself.  I wish I knew her name because she saved me that day.  Belonging to TFW  is like nothing I have ever been involved in.

What are some of the significant results you’ve gotten since training at TFW East Metro?

In my first 8 weeks I lost over 6% of my body fat and I gained over 12% Lean Muscle Mass.  This was not something I had been accomplishing before with previous efforts!

What are the top 3 tips that helped you transform?

  1. The Coaches helped to point out that eating cleanly (i.e. no processed foods/sugars, gluten, caffeine, dairy and reduce my alcohol intake) works!
  2.   A steady workout plan and a place where you can go when you have problems, concerns or are feeling like a failure.   The coaches are amazing and I can’t say enough about them and TFW.   So much so that my daughter and a friend want to try TFW.
  3. I highly recommend it if you are looking for a new way to work out and to learn what to eat to help you attain your goals.   I have learned anything is possible if you have the correct guidance and you will receive it here at TFW.

Struggling with weight loss and improving your health is nothing new.  In fact you already know what you need to do.  The problem for most is that they need to do it!  The Coaches at TFW East Metro would love an opportunity to show you how to create a path and action toward your goals!

Get more information on our up coming 8 Week Transformation Class here at Click Here-Submit Email and Get Details!

Cassie Was Stuck!

Cassie Jacaobson has been a part of our dojo now for some time.  She continues to come and participate in our system and enjoys success with her fitness that she was not achieving before even though she had been making efforts she thought should have been delivering results at a another local fitness facility.   Have you been working out and not getting results?  Cassie learned that some changes our system provided got her results she was looking to achieve!  Read ore about her story here:

What were some of your struggles before you came to TFW East Metro?

I was exercising and thinking I was eating healthy, but seeing NO results.  In fact I think  I was gaining weight.  I was doing the same thing day in and day out for exercise.

What made you reach out to TFW East Metro?

I was tired of not seeing any progress and felt like I needed to change things up and jump start myself.  I saw an ad on FB and clicked for more info.  The next day Jonathan called me and said come in and talk with him.  I signed up on the spot (this was a Fri) and Sun was the start of another 8 week challenge.

What are some of the significant results you’ve gotten since training at TFW East Metro?

I feel sooo much better.  My digestive track is functioning sooo much better.  I am stronger and have muscle definition.  I am back to fitting into my “skinny clothes” and I’m working towards getting even more fit and lean.

What are the top 3 tips that helped you transform?

1. The food coaching – I thought I was eating healthy but really I wasn’t.  2. The exercise program, is different every day.  The variation not only keeps in interesting, but also has done so much more for my body.  The interval training on T/Th is so important along with the weights  3.  The familia!  I love coming and when I have to miss a workout, I actually feel like I’m missing out on something.  I love the environment where everyone is welcome no matter what their current shape or abilities and that all of us are constantly cheering each other on.  You DO NOT get this anywhere else!

If you are feeling like a hamster on a wheel spinning and spinning and going no where with your results now may be the time to contact us.  Our next 8 Week Transformation is starting in January of 2018!  You can get details by submitting your email at this link Click Here-Submit Email and Get Details!

Cost of Stopping Workouts

In over 25 years of working in the health and fitness industry I have seen many things come and go when it comes to programs, facilities as well as clients.  One of the observations I have is that so many people start and stop fitness or wellness programs.

My head immediately goes to why do people start and stop programs?What are the costs of starting and stopping programs?  Who do these costs affect over time?  Are we talking about an expense or an investment?  I think it is easier for people to think of making an investment in the beginning.  Results can after all come quickly at first, and the apparent value in what you are doing seems high!  But, over time I see individuals lose sight of the value investing in health and fitness.  This is even more apparent for some once they achieve a goal of weight loss, or are happier about how they feel in their own skin.  I think even for people that are good at financially investing it becomes tempting to go on that extra vacation or buy the dream car as you get more financially comfortable.  This can lead to a slippery slope.  The difference between your finances and your fitness is you see it in your statement each month.  Your fund does not grow as much.   Or, maybe it decreases in value.

When you divest in exercise and stop exercising (which should be 4 days per week) a loss of muscle mass and bone density starts after two weeks time and much can be lost just as if you made a poor investment and lost everything two we

So, is this a cost or is it a divestment of hard work and dedication when you stop exercising?

Exercise is the strongest most effective medicine ever created.  A number of years ago a major study concluded that the power of exercise was so significant.  So significant in fact that the study showed that many people could smoke while also being active exercising and have a better mortality rates (i.e. live longer) than those that did not exercise and did not smoke.  A pretty powerful statement I would say.  Investing your time in physical exercise that benefits all the systems of your body is the best way to stay healthy, strong and vibrant!  There is not a better investment of time, energy and your finances.

Are you a investor\divestor in your health & fitness?

It is pretty clear that if you are not exercising 4 days per week you may be divesting in your fitness level.  By divesting you are not only losing ground fitness wise, but your risks for other chronic diseases exponentially increases.  Diseases such as diabetes, heart disease, certain forms of cancer, COPD, etc and all looming and on top of that you may not look the same in your swim suit!

Just like we need to be smart about where we put our money and investments, you also need to be smart about the use of your time and be sure to leave time to invest time into YOU!  Is there a guarantee that if you do ugly things will never happen?  Absolutely not.  However, your odds will be much better with keeping exercise part of your life!

By investing 4 days per week in strength training and metabolic exercise that is effectively designed you can accomplish great things such as:

  1. Improved resting heart rate
  2. Improved vascular health
  3. Decreased sense of breathlessness
  4. Stronger respiratory muscles
  5. A leaner body
  6. Improved strength for daily tasks
  7. Improved bone density
  8. Improve or maintain mobility
  9. Greater sense of confidence
  10. Healthy metabolism and blood chemistry

Tips to keep growing your health and fitness investments:

  1. Engage weekly with your fitness facility
  2. Find a facility with a healthy culture that promotes improvement and encourages each other
  3. Determine your detractors.  Make a list of things that pull you away from regular exercise.  Either manage them so that they do not pull you away or get them out of your life.
  4. Work to make your active lifestyle fun.  Go with friends, make new friends and appreciate those around you on a similar journey!
  5. Love yourself enough to place a portion of your day\week as a priority just for the most important asset you have.. (YOU).

Our facility is soon starting our 8 Week Transformation for NEW STUDENTS\PARTICIPANTS in Cottage Grove at TFW East Metro in 2018!  Are you looking to get started on a healthy journey?  Our family of like minded members would love to see you come and try our system.  The Training For Warriors System is a system, not just a workout.  Get more information my submitting your contact information: Click Here-Submit Email and Get Details!