So why am I confused?  2 weeks ago I spent 7 days with a business colleague, who I will introduce to you later this year, who is launching her product and asked me to contribute.  I love to help people- that it why I am in this business.  Truly.

When I get a testimonial from a client whose life is now BETTER because I have touched it somehow, I automatically get energized to go out and find more people who need help!

I came away from my time with her and felt certain that I was on the right path but not sure what the next step to take was.  Can you relate at all?

Most of you who are entrepreneurs will totally get what I am saying because you can relate to all the ideas and ways in which you want to serve the world. It can get overwhelming.

For all of you who are not in business for yourself, it’s like knowing you have $100 to spend on 1 outfit and your favorite store, the one where all the clothes fit you perfectly, is having a HUGE sale and now you can only choose 1 outfit even though you could “justify” buying more because of the sale status.

I am the kid in the candy store with 10 cents and I want it all.

We’ll get back to my dilemma later but I want to ask you if you are confused.  Are you?  Watch this video I made for you and let me know if you can relate.

I am confused.

I think “not knowing” what to do in the gym or with exercise creates shame in people.

I think because there are so many publications that give you the “how to” experience that people become their own personal trainers hoping that what they do will work.

And for some of you – it has!  Congratulations!  You are not the group of people I am speaking to unless you have also incurred an injury during the time you have hired yourself to be your own personal trainer. If that is the case, you may want to keep reading as well.

Now I am the first to tell you that personal trainers only need to go to a weekend course in order to become a personal trainer.  They do not even need to step foot in the gym to do it either!  They can do it all online.

This should scare you.  Just a little bit.

The only, ONLY incentive to a trainer to ever get more education is if it’s required by their employer or they WANT to learn more.

Anyone can hang a shingle on a door, have a good body and personality and call themselves a trainer.  It happens every day.

In fact,  you may have met many trainers who do not seem very smart to you which makes you believe that this exercise thing must not be that hard-not real scientific.

Wrong.

But today is not about me educating you about what most trainers do not know (and I used to teach them so I can tell you first hand), today is about me telling you ITS OKAY IF YOU ARE CONFUSED about anything having to do with exercise or weight loss.

Now I can’t teach you all that I have learned in my 13 years of personal training but I can start you off with a few simple questions that would help you determine what to do next.

1. Have you been doing the same exercise routine for more than 6 months?
2. Would you like more results?
3. What is your #1 goal and are you 100% committed to it?
4. If not, what is the #1 reason that stands in your way?
5. What do you need to overcome this obstacle?

Once you answer those questions honestly, you can choose 1 thing to focus on that will shift your body in a positive direction towards the results you want.

I hope that helps.  Now back to me.

I have a MILLION ideas, I am not kidding, of how I can serve people in feeling gorgeous and confident in a bathing suit without starving or killing themselves in the gym. And it’s my turn to focus.

If you have some inspired ideas or I have touched your life in someway that you feels others would greatly benefit from- I ‘d love to hear it!!

I am not ashamed of asking for help.  I just spent 5 FULL days of being coached and learning about how to shift and grow my business so I can fully live my mission.  It’s scary, I am vulnerable but I need help too.

So I hope that you are also in the place of knowing that asking for help when it comes to weight loss and exercise is a powerful commitment to yourself that you want the best body and health you can have.

You can reach me at 800 571 5722 x 84 or email at info@invisiblefitness.com

We also have a 6 Week Beach Body free call coming up so register at http://www.6weekbeachbody.comI am

Join me for FREE on Saturday November 7^th at 10:15am at The Scottsdale Weight Loss Center where you will find your Easy Exercise Solution!

What you will learn:

What is stopping you from regular exercise

How to create a 15 min exercise routine that works!

Which exercises increase metabolism

Why you don’t need a gym

Why a plateau is a good thing and more!

JJ Flizanes has been a personal trainer since 1996 and has had her own company, Invisible Fitness, since May 2001.  JJ is well known in the media, she has appeared on NBC, KTLA, CBS, and Fox 11 as well as been featured in many local and national magazines.  She was chosen as best personal trainer in Los Angeles for 2007 by Elite Traveler Magazine’s Global Black Book and one of the featured trainers in Shape Magazine in 2003. JJ was chosen as a finalist for IDEA Personal Trainer of the Year 2009.Before starting her own company, she was the Director of Education for New York Sports Club in New York City. She is also the Fitness Expert for the Nourishing Wellness Medical Center’s Anti Aging Program in Redondo Beach and is also the Wellness Expert for FKC International.

Where:  Scottdale Weight Loss Center

9989 N. 95th St.
Scottsdale, AZ 85258
(480) 366-4400

When: Saturday  Nov 7th, 10:15am

Cost: FREE

To Register:  call 800 571 5722

BONUS:  All participants will also get a free gift!

Click here to view the embedded video.

Lasting change comes from 5 things:

1.    Beliefs

2.    Plan of action

3.    Tools

4.    Support

5.    Accountability

Most of us get gung-ho about New Years and say things like “I am going to lose 25 pounds in January” or something crazy like that.  Is that possible?  It might be but not for most people. But the bigger question is why do you keep making the same resolution every year?

Are you ready to find a permanent solution?

5 Steps to Making, Getting and Keeping your Weight Loss Resolution

1.    Set 1 goal in January- not 3.  Be realistic and be honest.  If you haven’t been working out at all, don’t commit yourself to 5 days at the gym.  You set yourself up to fail when you commit to something drastically different than your current habits. Don’t try to tackle it all at one time (there is a reason you aren’t doing it now), just choose ONE!  Let’s use taking your vitamins regularly as an example for this.

2.    Plan of action- what would make it easier for you to take your supplements every day?  Create a strategy that makes sense for you and your schedule.  Take them to work?  Take them with breakfast?  Take them at night before bed?  Whatever the plan is write it down.  Also, make sure to position this goal (the vitamins) in the place where you know you will remember.  If you want to take them at work, take them to work and stick them on your desk.  If you want to take them at night, stick them in the place you are right before bed.  For me, that would be my night stand OR my computer.

3.    Tools- With our example goals of taking vitamins every day, I would classify tools for this as a pill box, baggies, chart or daily log to write down every day what I am taking, etc. I am doing a Mercury detox right now and needed to take supplements to prepare my tissues for 5-7 days before the cleanse.  I made separate baggies for each day with the vitamins I needed to take.  There are tools available to help you with any goal.  Figure out what yours are and use them.

4.    Support- If you want to commit to those vitamins but you have a hard time with discipline, ask a friend or partner to ask you every day. Find someone else who has the same goal and decide to email once a day to check in. I have been playing an “affirmation game” with a friend on the phone for over a month. This ensures that I will do it because we both want the benefits and it makes it more fun!

5.    Accountability- In the case of the vitamins, I would announce to someone that this is my goal and this is how I am going to commit to it. I would create a calendar and stick it on the frig or somewhere other people who live with you can see it. Being accountable to someone else is how we can see our habits and patterns if we are looking.  Our 90 Day Health and Body Makeover Program is centered around accountability. Every week you work with a coach who you have committed certain things to- it’s your decision what to commit of course.  But it’s always amazing how we either over commit or make excuses over and over for the same behaviors without examining them for change. The definition of insanity is doing the same thing over and over and expecting different results. Is this you?  We can help!

Bottom line- change one habit at a time- use the 5 steps to create a NEW habit and then move on to the next one.  And most importantly- ask for help if you are serious about change.

Happy New Year!

Written by JJ Flizanes, Director of Invisible Fitness.  800 571 5722

www.invisiblefitness.com

I am realizing that I need to take my clothes off.  I am writing a book.  It’s very exciting.  It’s all about how I live and maintain (and even lose) my weight over the past 10 years.

The first picture with Mom and Dad was in Kauai in August before the wedding.  I had been Gluten Free at that point for over 1 month, lost 4 pounds of water and weighed less than I did in this second photo which was in 2000.

I did the Body For Life program in 2000 basically to compete against my male roommate (and good friend who was also a trainer) at the time.  He was going to do it and we lived together- so why not?

I lost 10 pounds and 7% body fat in 7 weeks.  He lost 5 pounds and 2%.  So at that point I had won.  But the next 5 weeks I became easy on myself because what I realized is that I don’t want to WORK THAT HARD.

You heard me- I want to do as little as possible to maintain a body I love.  And that’s what I have figured out over the last 8 years.

I weight less now but I have to admit my bodyfat went up 2-3%.  And I am ok with that.  I get to indulge in wine, cheese and chocolate ALL THE TIME, enjoy my food, enjoy my workouts but not overdue it in any sense.  Once you know the tricks- it’s easy!!

I think I might have to go get a fake tan and do some new pictures…. hmmmm, fun!

If you need help losing weight WHILE enjoying your life- call me.  I can help

800 571 5722  x 84

http://www.90dayhealthandbodymakeover.com     call us- do not click through site

http://www.invisiblefitness.com

Resistance training is adding force to movement to build strength and muscle. Building muscle is the key to long term success because muscle is active tissue that requires energy (calories) whereas fat does not. If you have more active tissue, your body requires more energy. (You get to eat more!) Building muscle is key in raising your resting metabolism and vital in slowing down the effects of aging!

Not all resistance training is equal! Biomechanics, physics, mechanics and physiology are guidelines for creating any program. Genetics, age, and hormone optimization will play a role in how fast you build muscle.

Just because you exercise, doesn’t mean you are doing it right. Biomechanics is used to make sure you are not applying force to your joints that will wear them down faster. Physiology is used to make sure the time and intensity of the tension/force is appropriate to stimulate muscle growth.

Benefits of Resistance Training:

• Build muscle
• Increases bone density
• Increased strength
• Increased flexibility
• Decrease risk of injury
• Can improve joint stability
• Increase resting metabolism
• Can improve posture
• Fights aging
• Improves confidence with strength capabilities
• Look and feel better
• Improve sexual performance

Most people think they need to set aside 1 hour at the gym to do resistance training.  For some, this may be the best use of their time and make the most sense.  What I have found over the years of training people in their homes is that we often use the excuse of not having enough time. If you take 10 minutes out of your day 3 times a day, this equals 30 minutes.  On the flip side, if you wait to just find an extra 30 minutes in your day, I am sure you will not.  We all have the same 24 hours in the day.  I can help you fit it in under ANY circumstance.

Recommendations for Designing a Resistance Training Program for Novice to Advanced Level Clients

Goals: To focus on the ability of the nervous and muscular system to adapt to exercise. We will discuss how these systems change and progress toward the ultimate goal of changing body composition.

Neurological factors:

• neural adaptation affect activation levels and patterns of nerve input to the muscle.
• Strength gains related to learning, coordination, and recruitment
• Fiber type conversion
• Agonist/Anatagonist relationship

Hypertrophy: changes in strength can be caused by mechanisms that increase muscle size

Factors affecting hypertrophic response:

• age
• individual’s functional capacity
• nutritional status
• behavioral factors
• hormonal stimuli
• mechanical stimuli
• metabolic factors
• optimal adaptation appears to be related to use of specific resistance training programs to meet individual training objectives.

Also related to hypertrophy:

• Eccentric Contraction
• Muscle Damage: why and how
• Muscular Failure
• Psychological Failure

SAID Principle: Specific Adaptations to Imposed Demands- What you work on is what will change.

Novice: less than 3 months:

1.      Experiences difficulty stabilizing movements.

2.      Tends to perform new movements too quickly

3.      Requires only one exercise per body part to learn the movement

4.      Can only feel/control the contraction through limited ranges (if at all)

5.      Is not physiologically capable of fatiguing muscle (only loses neural control)

6.      Makes quick strength gains due to rapidly increasing neuromuscular control.

7.      Cannot differentiate fatigue from failure: good or bad pain?

8.      Has difficulty focusing on a task

Intermediate: 3-12 months:

1.      Loses stability on the last repetition only-fatigue resistant

2.      Able to increase the number of sets and/or exercises per muscle

3.      Learns new muscle movements while remaining stable from previous exercise, able to incorporate compound movements while focusing on one muscle

4.      Capable of increasing intensity

5.      Capable of perceiving proper muscle contraction through a full ROM with adequate resistance

Advanced: more than 1 year

1.      Capable of performing last rep and remain stable

2.      Capable of focusing on the muscle and the weight moved rather than form due to neural patterning or the habit of maintaining form

3.      Able to incorporate compound movements and all other aspects of intensity manipulation

4.      Workout routine is the most physically, mentally, and emotionally demanding

Number of Sets: for a goal of muscle hypertrophy at intermediate or advanced levels the number of recommended sets varies depending on proper execution of four factors.

1.      Ability to mentally focus on the target muscle

2.      Ability to execute the proper biomechanics of the movement

3.      Ability to control the exercise through both concentric and eccentric movement

4.      Ability to produce and maintain high tension to the point of muscular fatigue with the eventual goal of muscular failure

Sets:

• 6-12 sets for large body parts
• 6-10 sets for small body parts
• 4-6 sets for miscellaneous body part

Number of Reps: It has been suggested that the hypertrophic response depends on the intensity if the exercise as well as the length of time the muscle is under tension (time under tension)

Reps:

• Novice= 15 reps per set
• Intermediate/Advanced = 6-12 reps per set

Rest:

• Novice =rest time is 1-3 minutes between sets
• Intermediate/Advanced = 30 seconds to 2 minutes

Since unaccustomed stimulus helps to sustain an adaptation period, the amount of rest time should be varied from set, workout to workout or both.

Other factors:

• Speed
• Rest between body parts
• Lifestyle

* It has been reported in the past that an average 61% of new health club members drop out of the first six weeks because they see no significant change in their physiques.  If a program is designed and followed properly, everyone should experience significant advancement toward their goal within thirty days.

Modes of Exercise

1.      Selectorized equipment- good for beginners, requires less balance, artificially stabilizes load and movement, less probability of weight falling on person, range of motion is pre-set most of the time so could wear on the joints with more negative force.

2.      Cable exercises- constant resistance, body stabilizes movement, range of motion unlimited

3.      Bodyweight exercises- good for beginners, functional.  Great for home exercisers and all exercises can create a foundation for any level.

4.      Free weights- requires use of stabilizer muscles to maintain form, ROM is unlimited, requires motor skill and balance

5.      Open chain- foot is not in contact with surface, ex. Leg curl or leg exten. Better choice for uneven body or joint issues

6.      Closed chain- foot is in contact with floor, for ex. Leg press or squats, sometimes seen as more functional but not always

Increase workloads in strength training program by no more than 5% per week.

Confused yet?  Hopefully not.  I have given a ton of recommendations but have not explained WHY.  I would love to be able to help you- please email or call!

800 571 5722

www.invisiblefitness.com

Written and compiled by J.J. Flizanes, Director of Invisible Fitness.  Named Best Personal Trainer in Los Angeles for 2007 by Elite Traveler Magazine.

Click here to view the embedded video.