Fitness | Fitness Training Tips

Fight to Stop Smoking in Each and Every City in America

Congratulations Philly for making a huge step and ridding Smoking from this planet, we all know how bad smoking is on our bodies, creating bad lungs, more stress, tension, toxins, and really destroying our bodies.  Personal Trainers, Chiropractors, Natural Medical Dr.’s and everyone else join in, in the fight to stop smoking in every city in America.  Smokers watch out us non-smokers who are health conscious are slowly helping you out by taking that disgusting habit that that smells gross, looks gross, and causes harm to you and others eradicated from every city in America.  Smoking will be removed from bars, restaurants and other locations for your good as well as all us health conscious non Smokers.  Non-Smokers help fight to remove this bad habit from every city in America and hell maybe we can even take on the word, watch out French smokers us strong healthy people will make a difference by standing for our health and taking responsibility by taking action in removing cigarettes and smokers from our lives and cities here America.

California is a non smoking state, now Philadelphia as of today well let’s all join in, in the battle to improve our heath and rid smoking from each and every city in America.

We are currently seeking models (no experience needed) and actresses for photos and videos in the following categories:

Fitness Models

Fitness models wanted for fitness, workout and posing videos and shoots.

Bodybuilding Women

We are interested in female bodybuilders, both amateur and professional.

Bodybuilding Men

We are interested in Male bodybuilders, both amateur and professional.

Parts Models

Women or Men with any one or more of the following physical attributes wanted for special casting:

· Muscular limbs (arms / legs) or terrain (glutes, abs, shoulders and back)

· Broad shoulders

· Women displaying any degree of muscle

VERY STRONG WOMAN and Men

Able to lift heavy weights easily or do feats of strength

Call 480-628-1607 or email some fitness shots to models@personalpowertraining.net

Shooting Here in Arizona, Phoenix, Scottsdale; Contact www.personalpowertraining.net

www.fitnessmodelbook.com

Why The Grapefruit Diet Doesn’t Work

Asking about the Grapefruit Diet

I am currently trying the grapefruit/juice diet and want to know where it mentions

1/2 grapefruit or 8 oz. of unsweetened juice, does this mean any unsweetened juice

or grapefruit juice unsweetened.

thanks

Personal Trainer Response to a question About the Grapefruit Diet

Personally I wouldn’t recommend doing the grapefruit diet,

It will only lead to a slower metabolism and which typically leads to gaining all the weight

Back in more.  If you want real nutrition help then I would suggest you contact me to discuss nutritional guidance that will keep you fit and healthy for ever and not some quick fix that typically only works temporary and leaves you worse then when you started later on.

Thank you if you want to discuss further about what your body really needs please contact me for a nutritional assessment that breaks down what you and your body really needs for responsible health and fitness to achieve a healthy life and body.

PS. To specifically answer your question you should use only organic freshly squeezed grapefruit, but again this isn’t going to be the real answer to your health, fitness, and nutritional needs and wants.

No Half-Ass in Life Scott White’s Motivational quotes

Effort is determined by how much ass you put on the line.

There is no half-ass

Only no-ass

or

All-Ass!!

How much ass do you want!

By Scott White

Doing is Everything:  Scott White’s Motivational Quotes

Dreamers - Dream

Thinkers - Think

Doers Accomplish everything you Dreamed and Thought!!

Stop thinking and Dreaming Start Doing!!

You Want it then Do it!!

"What Action Can Achieve" Scott White Motivational Quotes

 “Anyone can be a Millionaire.

It just takes a Good Amount of Action.” 

By Scott White

Thots are Things

Positive Attitude | Thinking Positive Changes Lives

Michael is the kind of guy you love to hate. He is always in a good mood and always has something positive to say. When someone would ask him how he was doing, he would reply, "If I were any better, I would be twins!"

He was a natural motivator. If an employee was having a bad day, Michael was there telling the employee how to look on the positive side of the situation.

Seeing this style really made me curious, so one day I went up to Michael and asked him, "I don't get it! You can't be a positive person all of the time. How do you do it?"

Michael replied, "Each morning I wake up and say to myself, Mike, you have two choices today. You can choose to be in a good mood or you can choose to be in a bad mood. I choose to be in a good mood.

Each time something bad happens, I can choose to be a victim or I can choose to learn from it. I choose to learn from it. Every time someone comes to me complaining, I can choose to accept their complaining or I can point out the positive side of life. I choose the positive side of life.

"Yeah, right, it's not that easy," I protested.

"Yes, it is," Michael said. "Life is all about choices. When you cut away all the junk, every situation is a choice. You choose how you react to situations. You choose how people will affect your mood. You choose to be in a good mood or bad mood. The bottom line: It's your choice how you live life."

I reflected on what Michael said.

Soon thereafter, I left the Tower Industry to start my own business. We lost touch, but I often thought about him when I made a choice about life instead of reacting to it. Several years later, I heard that Michael was involved in a serious accident, falling some 60 feet from a communications tower. After 18 hours of surgery and weeks of intensive care, Michael was released from the hospital with rods placed in his back. I saw Michael about six months after the accident.

When I asked him how he was, he replied. "If I were any better, I'd be twins. Wanna see my scars?"

I declined to see his wounds, but did ask him what had gone through his mind as the accident took place.

"The first thing that went through my mind was the well-being of my soon-to-be born daughter," Michael replied. "Then, as I lay on the ground, I remembered that I had two choices: I could choose to live or I could choose to die. I chose to live."

"Weren't you scared? Did you lose consciousness?" I asked.

Michael continued, "...the paramedics were great. They kept telling me I was going to be fine. But when they wheeled me into the ER and I saw the expressions on the faces of the doctors and nurses, I got really scared. In their eyes, I read 'he's a dead man.' I knew I needed to take action."

"What did you do?" I asked.

"Well, there was a big burly nurse shouting questions at me," said Michael. "She asked if I was allergic to anything. ‘Yes,’ I replied. The doctors and nurses stopped working as they waited for my reply. I took a deep breath and yelled, ‘Gravity.’ Over their laughter, I told them, 'I am choosing to live. Operate on me as if I am alive, not dead. '"

Michael lived, thanks to the skill of his doctors, but also because of his amazing attitude.

I learned from him that every day we have the choice to live fully. Attitude, after all, is everything.

21 Positive Attitudes

1. NO ONE can ruin your day without YOUR permission.
   2. Most people will be about as happy, as they decide to be.
   3. Others can stop you temporarily, but only YOU can do it permanently.
   4. Whatever you are willing to put up with, is exactly what you will have.
   5. Success stops ... when you do.
   6. When your ship comes in.... make sure you are willing to unload it.
   7. You will never "have it all together."
   8. Life is a journey not a destination. Enjoy the trip!
   9. The biggest lie on the planet: "When I get what I want, I will be happy."
   10. The best way to escape your problem is to solve it.
   11. I've learned that ultimately, 'takers' lose and 'givers' WIN.
   12. Life's precious moments don't have value, unless they are shared.
   13. If you don't start, it's certain you won't arrive.
   14. We often fear the thing we want the most.
   15. He or she who laughs — lasts.
   16. Yesterday was the deadline for all complaints.
   17. Look for opportunities not guarantees.
   18. Life is "what's coming" NOT what was.
   19. Success is getting up one more time.
   20. NOW is the most interesting time of all.
   21. When things go wrong don't go with them.

Thots are Things

Patients and doctors as well foretell their futures by their thought processes. Consider putting the following in a presentation piece on your office stationery for presentation to patients as appropriate. This may sound too simple, but IT WORKS!

Thoughts Are Things

How often have you heard a patient say, "I'm just getting old," and you look at the individual, who's only 40 years of age, and laugh. It's amazing that someone can say that, yet listen to people and you hear negative comments all day long. What do you hear? "I'm not thinking clearly today." "Boy, I'm tired!" "I'll probably catch a cold." "I can't afford that," etc., etc., etc.

Unfortunately, more often than not these factors become true because thoughts are things. We become what our thought patterns are. You can largely mold your life by creating a thought pattern of what you want to be, do, and achieve. If you want to be without work and income, think constantly about how nice it's going to be Saturday and Sunday when you don't have to work. If you want to be mentally lethargic, constantly think, "I can't think clearly today. I'm tired." If you want to be miserable about the weather, think about how bad it is.

Norman Vincent Peale changed the lives of thousands of individuals with his book, The Power of Positive Thinking. Many persons have created huge financial returns as a result of reading Napoleon Hill's Think and Grow Rich. The self-help books consistently center around two thoughts: a positive attitude, and the development of a plan of goals to follow. Think, say, and act what you want to become. To be happy, act happy; to be creative, concentrate on your successes; to be energetic, act energetic. Your thought process is what you will become, because thoughts are things!

Scott White, professional trainer, certified nutritionist, and fitness consultant answers your questions about weight loss, diet, exercise, weight training, and any other fitness-related topics.

Question of the Week

Dear Scott:

1.        I am in great shape but want to get leaner.  What do you suggest? Diet? More cardio instead of weight training?

You’ve just asked the million dollar question: “How do I get lean?” Getting leaner is fairly simple, once you determine what formula works best for your body. Of course it’s going to be related to your diet and exercise program — they are number one and two on the how-to-get-lean list.

But you don't have to be in great shape to be lean, and vice versa. Just ask any bodybuilder to run a flight of stairs and you likely will get a great kick out of seeing this very lean person look like an out-of-shape goof. And, on the other hand, look at your cardio kings and queens who could exercise until the cows come home and still keep on going like the Energizer Bunny but who look like they have never worked out a day in there lives. It’s a complex situation.

So where do we start?

First of all, if you have fat on your body, then you also have toxins in your body. If this is the case, you may need to detox, go for a lymph drainage massage, or have your soft tissue and bones adjusted.

You must find out which key components are not functioning properly. This is done through a series of questions and tests. One test will check you for candida, a yeast fungus, as you may have a parasite robbing your body of nourishment. This also would keep the internal organs inflamed and not functioning properly, giving your belly a “pouch.”

As far as diet goes, it’s important that you eat according to your metabolic type. The Metabolic Typing Diet probably is one of the best books available on nutrition. Eat as much organic food as possible, making sure your have a balance of omega-3 and omega-6 fatty acids. You may need to supplement with flax seed or fish oil.

That covers most of the general stuff when it comes to the chemical process of getting lean. Now, let's tackle the mental outlook. Are you holding onto something in your life you need to release? Sometimes your emotions will cause you to hold onto fat and not get as lean as you want to be. Stress comes in all different forms, though the body’s fundamental processing systems are physical, mental, and chemical. Therefore, in order to truly get fit, you must tackle each part of the health triad.

If you need help on the mental/emotional level, I suggest you find an NLP (neural linguistic programming) practitioner, or someone equally qualified, to help you work through any unwanted baggage you may need to dump. As this is not my area of expertise, I cannot personally help you out with this, but I know many qualified people who can.

Lastly, let's get to the physical side of things. Working out is a crucial component of getting lean. Just look at your leanest athletes and consider why are they are so slender. They got their lean, sculpted bodies by doing both cardio and weight training. The leanest individuals would be the bodybuilders, then sprinters, gymnasts, and so on. The common ground that makes them leaner is that they move in short bursts of activity. Long-distance runners and cardio fanatics reside at the other end of the spectrum, sharing the fact that they store more fat.

To burn fat and get lean, you must put your anaerobic system to work. This means your weight training exercises and cardio exercises should last only for about 60 seconds or less. Using this system is so inefficient for your body (heart) that it makes burning fat much more effective.

Typically, working out at 5 to 6 sets of 6 reps with no rest (a circuit 5-6 times through a complex set of lifts) is the best method for shedding fat. However, this is a very complex system, and I urge you to get professional guidance before beginning such a program.

Though I don't know what program you currently are using, adjusting it regularly could work miracles for your physique and get you leaner much more quickly. Then again, you and your body might need some other steps not detailed here.

This information may seem vague, but it will at least give you the insight to get started. If you want to know how to create a program tailored precisely to your needs, set up a consultation with me, and I will go over each detail to find out what it will take for you to get as lean as you want to be.

2.        What is the best way to get cardio? Interval training?

The best cardio activity depends entirely on the person’s training goals, though I'm going to assume you are referring to fat loss. Interval training, where you do sprints for 60 seconds or less, then rest, and repeat as many times as possible, is typically the best for achieving significant fat loss.

However, this isn't the end-all and be-all. There are other factors and considerations to be taken into account, such as the individual’s overall health, current level of fitness, age, and any injuries or issues that might require specific attention.

3.        Is it true that if I exercise at my heart’s max rate, my body is no longer in fat-burning mode?

No, this isn't necessarily true. At the moment in time that your heart rate reaches its max, your body probably will be using glucose for energy, but that doesn't mean you are not burning fat. Fat burning is a cumulative process. You may not be burning fat at this exact time and moment, but in the long run you will burn more fat if you work at a higher max rate.

How does the body burn fat? Fat burning occurs when your heart works at a certain percentage of its capacity while you exercise. Your body primarily uses fat for energy (fuel), which is why fat is broken down at the moment you are performing cardio. The percentage of fat you burn depends on how hard you are working. You will burn a smaller total percentage of fat when you work at your max heart rate, but the total amount of fat burned will be greater.

Let’s look at the numbers in the following example.

If I'm in fat-burning mode and I burn 1,000 calories in 30 minutes, 55 percent of those calories will have been fat calories, making a total of 550 calories from fat I lost during that workout. Now let’s say I did cardio at 85 to 90 percent of my max heart rate for 30 minutes. And say the higher heart rate means I burned 2,000 calories in 30 minutes. Since I worked at a higher heart rate to burn those 2,000 calories, the percentage of fat I burned went down, with only 30 percent of the calories I burned at that time being fat calories. However, 30 percent of 2,000 is more than 55 percent of 1,000 — making a total of 600 fat calories I lost at the higher heart rate, 50 more than at the lower rate.

These are just round numbers to simplify the example, but you get the idea. Yes, on a percentage basis, it is more optimal to keep the heart rate within a certain range to burn the most fat. However, the overall number to consider is the total calories burned — and at the higher heart rate you can increase the total amount of calories burned, making it far more effective for fat burning in the long run.

4.        What are signs of over-training?

Signs of over-training are pretty obvious. You look tired and fatigued, with bags and dark circles under your eyes that make you resemble a raccoon. Low appetite, low sex drive, and lack of drive or motivation are other signs.

Yes, this sounds like the majority of the population — and yes, in a way, most people are over-trained. While most people probably don't exercise and work out, they perform the same routine every day, with no additional stress for their bodies to improve (super compensate).

Quality training involves both ends of the spectrum: giving your body something new and more challenging to do — and then allowing it time to rest and recuperate before the next time you work out.

5.        What's your opinion on the carb craze? 

Let me again advocate for William Walcott’s book, The Metabolic Typing Diet. Read it, and you will understand that everyone has a different bio-chemistry. Some people need more carbs, while others need hardly any. Because we are all different, each of us should be on a diet that works for our metabolic type. Low-Carb! Low-Carb — High-Protein! Low-Fat! Low-Fat — High-Carb! These new diets are all just media hype and fads. Popular diets like the current low-carb craze may work, but they won’t work for everyone, and they will only be effective for a short time.

Short-term diets don’t work in the long run. The only eating plan that will work long-term is one that is tailored to your body’s specific physical needs. The best part about it is that it’s not a diet,  — it’s a life plan. Invest enough time in yourself to find out what foods best nourish your body, and you will be well on your way to health and the lean body you seek.

6.        What do you generally suggest in the way of carb/protein/fat ratio? 

I believe I may already have answered this question. The ratio of carb/fat/protein intake all depends on a person's metabolic type. I have found that once a person figures out their metabolic type and begins eating accordingly, the fat just comes flying right off.

I typically help determine metabolic typing first with a questionnaire, and then with some fine tuning. With such precision eating, the person’s energy, mood, and cravings improve dramatically. Again, this is all dependent on each person’s own specific bio-chemistry. There are no one-size-fits-all programs or diets that really work. This garbage that everyone should eat the same thing really is a bunch of BS. You can tell that from the recent proliferation of allegedly “low-carb” products. Food manufacturers don’t care about your health — they just want to cash in on the latest craze. There actually have been ads for low-carb soda and candy bars, for crying out loud! Don’t be fooled. Unhealthy is unhealthy, whether it’s low-carb, high-carb, or no-carb.

Our bodies are all unique, and we react differently to foods, making optimal eating a science that is distinct to each individual. So you must take your nutrition and exercise programs seriously if you want great results. A quick-fix, shotgun approach is just a waste of time, money, health, and energy. Do it right the first time and you’ll achieve the results you want without the headache and hassle.

Signed:

Sally R.
Turning Point Personal Training

UPCOMING FLAMENCO PERFORMANCES & EVENTS

Every Sunday - 10:30 am - 1:00 pm

      (Flamenco Guitar by Ricardo de Cristobal)

      Kokopelli’s Restaurant

      Gold Canyon Golf Resort

      6100 S. Kings Ranch Rd.  - Gold Canyon

Every Sunday - 6-9 pm

      (Un Corazón Flamenco)

      El Encanto Mexican Restaurant

      6248 E. Cave Creek Rd.  - Cave Creek

      Call for Reservations

Every Tuesday & Friday - 6-9 pm

      (Flamenco Guitar by Ricardo de Cristobal)

      Mucho Gusto Mexican Bistro

      603 W. University Dr. - Tempe

Every Wednesday - 6-9 pm     

      (Flamenco Guitar by Ricardo de Cristobal)

      Blue Adobe Grill      

      144 N. Country Club Dr. - Mesa

Sat Sept 16 - Noon - FREE FAMILY EVENT

      (Un Corazón Flamenco)

      Phoenix Public Library - Harmon Branch

      411 W. Yavapai St. - Phoenix

Fri Sept 22 - 7:00 pm

      (Linda Machado - Guest Artist)

      International Dance Convention Performance

      Chandler Center for the Arts

Sat Sept 23 -  2:00 pm- FREE FAMILY EVENT

      (Un Corazón Flamenco)

      Phoenix Public Library - Desert Sage Branch

      7602 W. Encanto Blvd. - Phoenix

Sat Sept 23 - 7-10 pm

      (Flamenco Guitar by Ricardo de Cristobal)

      El Zocalo Mexican Grille

      28 S. San Marcos Plaza - Chandler

Sat Sept 30 -  2:00 pm- FREE FAMILY EVENT

      (Un Corazón Flamenco)

      Phoenix Public Library - Palo Verde Branch

      4402 N. 51st Ave. - Phoenix

Sat Sept 30 -  7-10 pm

      (Un Corazón Flamenco)

      Café Flamenco at Flamenco! ... the Studio

      524 W. Broadway - Tempe

      Reservations Required: Call 480-205-1658

Mon Oct  9 -  7:00 pm - FREE FAMILY EVENT

      (Un Corazón Flamenco)

      Phoenix Public Library - Saguaro Branch

      2808 N. 46th St. - Phoenix

Sat Oct 14 - 6:00 pm

      (Un Corazón Flamenco)

      Phoenix Children’s Museum Family Affair Gala

      Cutter Aviation Hangar - Sky Harbor Airport

      Call 602-253-0501 to purchase tickets

Sat & Sun Nov 11 & 12 - 11:00 am

      (Un Corazón Flamenco)

      Desert Botanical Garden - Chilies & Chocolate Festival

      Galvin Parkway – Phoenix

“Try and Get Nothing

Do and Achieve Everything!!

You Make the Choice!!”

By Scott White

Trying never accomplishes anything you can try and go to the gym, you may try and pick something up, though the end result is that you didn’t because you only tried.  If you do you actually went to the gym and you picked up the chair. Be a doer not a tryer, make life grand and achieve all your dreams by doing what you want, cause trying to will never get you there.  Make the choice to do and write down your goals give them time frames to achieve and go for it and do it now!

Fitness Models.. do you want a ton of exposure for free.. just fill out the web form get a web page of yourself ranked at the top of all search engines all for free.

Go to www.personalpowertraining.net and fill out the fitness model form.. or just fill out the fitness model form below..

Thanks, http://www.personalpowertraining.net/fitnessmodel-list.htm

The criteria to be listed as a fitness model:

·         Send 3 Professional Photo's (150kb or less) (No Nude Pics): swhite@personalpowertraining.net

·         Fill out the form in detail, add as much info as you can, people want to know you and they will appreciate being able to read your full story.  Let them know why your so great.

·         Name: and contact info if you want your email and phone listed (this is optional).

Model Questions for web page

Name:

Email:

Phone: Optional

Statistics:

Date of Birth:

Resides:

Hair Color:
Height:
Eye Color:
Weight:
Bust Size: 

Waist:

Hips:

Chest:

Thigh:

Calf:

Bicep:

Dress size:

Shoe size:

Biography:

Fitness Model, Competitor History:

 

Career Highlights:
 

Sports/ athletics:

Bodybuilding:

Figure:

 

 Modeling history:

Competitions:

Films:

Print:

 

What makes a great fitness model?

What are the secrets to become a fitness model?

What did you do to become a model?

What are the benefits to being a fitness model?

What is your favorite things about being a fitness model?

How do you stay beautiful?

How do you stay fit, do you have a personal trainer, chef, work out, what do you do?

How do you keep you skin healthy and fresh looking?

What do you believe is good health and fitness?

Do you prefer to tan or use tanning lotion?

 First Interest In Fitness/Bodybuilding

 

Goal Within The modeling/ Fitness Industry

 

Life Goals

Dreams

What is your Pre-contest Diet

Breakfast:

snacks:

 lunch:

dinner:

Supplements you use

What is your Regular Diet, same?

Breakfast:

snacks:

 lunch:

dinner:

Contest Work Out Routine:

Off season work out routine:

 

Favorites

Favorite body part to work:

Ideal vacation:

Least favorite food

Ideal Man/Woman:

Relationship Status:

Personality:

Things I hate:

Things I love

Favorite animals:

Favorite food:

Favorite movie:

Favorite shoes:

Workout wear:

Favorite Spots Team:

Favorite thing to do:

Favorite diet food:

 Favorite music:

Bits and Pieces:

Turn-ons:

Car I drive:

Favorite Dessert:

Favorite Nutritional Supplements, why:

Favorite Cardio Work out, why:

Favorite Cardio Equipment, why:

Favorite exercise equipment, why:

Favorite Exercise, why:

Special Skills:

List your Website:

in great health and happiness

Scott White
Personal Power Training
Professional Fitness Trainer
Optimal Performance Exercise Kinesiologist
480-628-1607
swhite@personalpowertraining.net
www.personalpowertraining.net

www.fitnessmodelbook.com
www.traineru.com
www.usfitnesstrainer.com
www.azfitnesstrainers.com