The last two days I've taken off, tonight I do chest, shoulders and triceps. I feel lazy, I feel like I have done nothing for a VERY long time! Why? I've worked out a great deal in the past two weeks!
My reasoning: Your body likes the challenge. Your body adapts to the training, craves it, wants it to continue. Your mind gets accustomed to the challenge and wants to propel your gains further. Is rest necessary? YES, it is the second most important part other than getting into the gym and eating right.
Warning signs: I feel lazy, I feel lethargic, I feel like crap!! Motivation starts to wane. This is the warning sign to get back in the gym now. Cancel the dinner with your friends and get in the gym.
DO IT! You will NOT regret making your body your creation.
Cheers!!
Al
Showing posts with label Motivation. Show all posts
Showing posts with label Motivation. Show all posts
Monday, August 31, 2009
Thursday, May 14, 2009
Motivational Quote
I wrote this myself. Trying to motivate myself. Hope it helps you.
Fight, hold on, push your boundaries, give it hell. There are no last tries, only smaller than expected successes!
Fight, hold on, push your boundaries, give it hell. There are no last tries, only smaller than expected successes!
Monday, May 11, 2009
New Ad On Kijiji
We have posted a new ad on Kijiji that is getting a great response. I offered $25 for the first consultation for any new clients and then $40 after that for a full 1 hour consultation. If anyone else is interested please let me know. Just e-mail me at al@fitclub.ca and we can get started! The offer is good until July.
A.J. McAlendin
A.J. McAlendin
Saturday, April 25, 2009
An ounce of prevention is worth a pound of cure
The Ass and the Mule
A MULETEER set forth on a journey, driving before him an Ass and a Mule, both well laden. The Ass, as long as he traveled along the plain, carried his load with ease, but when he began to ascend the steep path of the mountain, felt his load to be more than he could bear. He entreated his companion to relieve him of a small portion, that he might carry home the rest; but the Mulepaid no attention to the request. The Ass shortly afterwards fell down dead under his burden. Not knowing what else to do inso wild a region, the Muleteer placed upon the Mule the load carried by the Ass in addition to his own, and at the top of all placed the hide of the Ass, after he had skinned him. The Mule, groaning beneath his heavy burden, said to himself: "I am treated according to my deserts. If I had only been willing to assist the Ass a little in his need, I should not now be bearing, together with his burden, himself as well."
"An ounce of prevention is worth a pound of cure."
I think the the other thing to remember with this one is that we should help others in case one day we need help ourselves. I think this rings true with the fitness industry. They are so enchanted with easy money that they forget that the client is who keeps them in business. So, when times get tough and people start cancelling memberships due to the economy, they need to step up and take care of their clients.
Goodlife kind of started with offering discounts to people who are overweight. Although I find the ads crass at best, at least it is a start, but a money grab at best. They want to keep enrollement high to weather the economy. Personally, offer great service, be realistic and people will come! I know I may be looking through rose colored glasses, but I still have faith that poeple truely want to help others.
So, don't be a mule or else all you will be carrying is your own ass!!
A MULETEER set forth on a journey, driving before him an Ass and a Mule, both well laden. The Ass, as long as he traveled along the plain, carried his load with ease, but when he began to ascend the steep path of the mountain, felt his load to be more than he could bear. He entreated his companion to relieve him of a small portion, that he might carry home the rest; but the Mulepaid no attention to the request. The Ass shortly afterwards fell down dead under his burden. Not knowing what else to do inso wild a region, the Muleteer placed upon the Mule the load carried by the Ass in addition to his own, and at the top of all placed the hide of the Ass, after he had skinned him. The Mule, groaning beneath his heavy burden, said to himself: "I am treated according to my deserts. If I had only been willing to assist the Ass a little in his need, I should not now be bearing, together with his burden, himself as well."
"An ounce of prevention is worth a pound of cure."
I think the the other thing to remember with this one is that we should help others in case one day we need help ourselves. I think this rings true with the fitness industry. They are so enchanted with easy money that they forget that the client is who keeps them in business. So, when times get tough and people start cancelling memberships due to the economy, they need to step up and take care of their clients.
Goodlife kind of started with offering discounts to people who are overweight. Although I find the ads crass at best, at least it is a start, but a money grab at best. They want to keep enrollement high to weather the economy. Personally, offer great service, be realistic and people will come! I know I may be looking through rose colored glasses, but I still have faith that poeple truely want to help others.
So, don't be a mule or else all you will be carrying is your own ass!!
Wednesday, April 22, 2009
Appearances Are Deceptive
The Ant and the Chrysalis
An Ant nimbly running about in the sunshine in search of food came across a Chrysalis that was very near its time of change. The Chrysalis moved its tail, and thus attracted the attention of the Ant, who then saw for the first time that it was alive. "Poor, pitiable animal!" cried the Ant disdainfully. "What a sad fate is yours! While I can run hither and thither, at my pleasure, and, if I wish, ascend the tallest tree, you lie imprisoned here in your shell, with power only to move a joint or two of your scaly tail." The Chrysalis heard all this, but did not try to make any reply. A few days after,when the Ant passed that way again, nothing but the shell remained. Wondering what had become of its contents, he felt himself suddenly shaded and fanned by the gorgeous wings of a beautiful Butterfly. "Behold in me," said the Butterfly, "your much-pitied friend! Boast now of your powers to run and climb as long as you can get me to listen." So saying, the Butterfly rose in the air, and, borne along and aloft on the summer breeze, was soon lost to the sight of the Ant forever.
"Appearances are deceptive."
I think this one is hits the nail on the head. Obese people and those of you who carried extra weight all their lives will understand. People who think they can do more than you can because they are in better shape often look down on larger people. What they do not see is that there is so much beauty in any package, whether big or small. Beauty lies within and shines outward, not the other way around.
An Ant nimbly running about in the sunshine in search of food came across a Chrysalis that was very near its time of change. The Chrysalis moved its tail, and thus attracted the attention of the Ant, who then saw for the first time that it was alive. "Poor, pitiable animal!" cried the Ant disdainfully. "What a sad fate is yours! While I can run hither and thither, at my pleasure, and, if I wish, ascend the tallest tree, you lie imprisoned here in your shell, with power only to move a joint or two of your scaly tail." The Chrysalis heard all this, but did not try to make any reply. A few days after,when the Ant passed that way again, nothing but the shell remained. Wondering what had become of its contents, he felt himself suddenly shaded and fanned by the gorgeous wings of a beautiful Butterfly. "Behold in me," said the Butterfly, "your much-pitied friend! Boast now of your powers to run and climb as long as you can get me to listen." So saying, the Butterfly rose in the air, and, borne along and aloft on the summer breeze, was soon lost to the sight of the Ant forever.
"Appearances are deceptive."
I think this one is hits the nail on the head. Obese people and those of you who carried extra weight all their lives will understand. People who think they can do more than you can because they are in better shape often look down on larger people. What they do not see is that there is so much beauty in any package, whether big or small. Beauty lies within and shines outward, not the other way around.
Monday, April 20, 2009
Even a fool is wise-when it is too late!
The Ass and the Grasshopper
AN ASS having heard some Grasshoppers chirping, was highly enchanted; and, desiring to possess the same charms of melody, demanded what sort of food they lived on to give them such beautiful voices. They replied, "The dew." The Ass resolved that he would live only upon dew, and in a short time died of hunger.
"Even a fool is wise-when it is too late!"
I think this one has double meaning.
1) Don't beleive everything you are told without proper research.
2) Hits to the core of the "fat burning" pill industry. The truth of the matter is, through proper nutrition and exercise, you can achieve your body goals. Plain and simple. While some products help...... relying on "The Dew" (aka: Fat Burners) may just leave you dead, maybe not physically, but mentally as you wonder why they did not work for you.
Save your money, hire a trainer. If you are spending $50 on fat burners, or more if you are on a herbal miracle plan, stop, hire a trainer, spend the same amount of money and get where your going!!
AN ASS having heard some Grasshoppers chirping, was highly enchanted; and, desiring to possess the same charms of melody, demanded what sort of food they lived on to give them such beautiful voices. They replied, "The dew." The Ass resolved that he would live only upon dew, and in a short time died of hunger.
"Even a fool is wise-when it is too late!"
I think this one has double meaning.
1) Don't beleive everything you are told without proper research.
2) Hits to the core of the "fat burning" pill industry. The truth of the matter is, through proper nutrition and exercise, you can achieve your body goals. Plain and simple. While some products help...... relying on "The Dew" (aka: Fat Burners) may just leave you dead, maybe not physically, but mentally as you wonder why they did not work for you.
Save your money, hire a trainer. If you are spending $50 on fat burners, or more if you are on a herbal miracle plan, stop, hire a trainer, spend the same amount of money and get where your going!!
Sunday, April 19, 2009
Learning The Moral Of The Story
As we go through our fitness and nutrition goals, it is sometimes hard to keep things in perspective. We also have to remember that where we came from is not where we are going. Things can and will change if you give it a chance. I know all of you can change your lives for the better, you just have to try and keep trying until you get there.
Aesop's fables have meanings that enter into the fitness world. Over the next few weeks, I'll be posting some of them to help you see the deeper meaning of what you are doing. Hope it helps keep things in perspective.
Aesop's fables have meanings that enter into the fitness world. Over the next few weeks, I'll be posting some of them to help you see the deeper meaning of what you are doing. Hope it helps keep things in perspective.
Friday, April 10, 2009
MOTIVATION
Say this to yourself every morning!
"I am committing myself now as I realize that my physical fitness is a top priority in maintaining health and overall balance both physically and mentally. I demand the most from myself, hold myself to the highest standards and my physical fitness is a visual representation of this standard of character. Today I commit to raising the bar!" Jeff Tinson, Hamilton, Ontario
"I am committing myself now as I realize that my physical fitness is a top priority in maintaining health and overall balance both physically and mentally. I demand the most from myself, hold myself to the highest standards and my physical fitness is a visual representation of this standard of character. Today I commit to raising the bar!" Jeff Tinson, Hamilton, Ontario
Friday, April 3, 2009
Can-Fit-Pro Personal Training Specialist
Now that you all have a certified personal trainer at your fingertips........ use that power to get yourself into the best shape possible for summer. E-mail or just post a comment on any of the many posts here and let's get started! FREE! No obligation, nothing to buy, if you want to subscribe to my weekly bulletin, click on the side it's $19.95 per month.
Ask questions, feel free to ask your friends questions! Knowledge is power and most of what we are taught in the real world is not how the body works.
For example: There is no real fat burning zone. Ohh, there is a shocker and I am sure I will get e-mail on that one. The FAT BURNING ZONE is a way to sell machines and equipment and gives all of the uneducated people who are looking for a quick fix, get that ease of use. Push the button that says FAT BURN and I will get skinny!! Um, not exactly. Use this blog to get educated on fitness and nutrition. If something sounds too good, it is!!
A.J. McAlendin
Can-Fit-Pro PTS
Ask questions, feel free to ask your friends questions! Knowledge is power and most of what we are taught in the real world is not how the body works.
For example: There is no real fat burning zone. Ohh, there is a shocker and I am sure I will get e-mail on that one. The FAT BURNING ZONE is a way to sell machines and equipment and gives all of the uneducated people who are looking for a quick fix, get that ease of use. Push the button that says FAT BURN and I will get skinny!! Um, not exactly. Use this blog to get educated on fitness and nutrition. If something sounds too good, it is!!
A.J. McAlendin
Can-Fit-Pro PTS
Monday, January 26, 2009
Are You Training Too Much?
Signs that you may be training too much!!
1) You start to dislike training!
2) You say, "It's not fun anymore."
3) Your weights and sets are going down instead of up!
4) You feel tired, sick, mentally exhausted!
5) Mood swings for no reason.
6) You do not feel rested after a nights sleep.
7) You are not hungry at your normal time.
Take 1-2 weeks off and get back on it. High protein, high quality fruit and veggies to rebuild your immune system and supplement with glutamine, creatine and get plenty of sleep and water!
A.J. McAlendin
1) You start to dislike training!
2) You say, "It's not fun anymore."
3) Your weights and sets are going down instead of up!
4) You feel tired, sick, mentally exhausted!
5) Mood swings for no reason.
6) You do not feel rested after a nights sleep.
7) You are not hungry at your normal time.
Take 1-2 weeks off and get back on it. High protein, high quality fruit and veggies to rebuild your immune system and supplement with glutamine, creatine and get plenty of sleep and water!
A.J. McAlendin
Thursday, December 4, 2008
Monday, December 1, 2008
Motivational Quote
"To keep the body in good health is a duty...otherwise we shall not be able to keep our mind strong and clear."
Buddha
Buddha
Wednesday, November 26, 2008
Be Successful In Your Fitness Goals!
I am so proud of my clients. Denise just e-mailed me and she has lost over 55lbs and now comes in under 200 pounds for the first time she can remember! While she battles on, she has lost some serious weight and wants to get to her goal. Her secret? Trying! Even a small setback is just small, get back on it and do it!
1) Walking is great! Get out and walk for 30 minutes. If you feel like snacking, get out and walk some more. The craving will go away.
2) Plan ahead! Make some meals in advance so you have the time to get to the gym. If you normally make three chicken breasts for the day, make six and save them in the fridge for the next day. You will then have time to get to the gym and get a good workout in.
3) What if you can't walk? What if you can't get around too easily? Simple. Do what you can. If all you can do is lift a can of soup to start for 10 reps, do that. Keep striving for more. We'll be here to help and to praise your efforts.
4) Write it all down! If you say to yourself that you are not going to the gym because your feet are sore, write it down. If your feet are that sore, see a doctor! If your arms are sore, work your legs, just do something!! Write it all down and see how silly some of your excuses are.
5) I'M TELLING!! LOL! Tell everyone you are trying to get healthy! Make it public knowledge and tell them you want them to help you get to your goals. Surround yourself with support and success comes easy.
6) E-mail me and sign up for your own support program. We can e-mail you and call you every day if you need us to. Get your friends to send encouraging e-mails as well!
7) Never say never! Never give up! Your mind put you where you are today and it will put you where you want to be tomorrow.
A.J. McAlendin
1) Walking is great! Get out and walk for 30 minutes. If you feel like snacking, get out and walk some more. The craving will go away.
2) Plan ahead! Make some meals in advance so you have the time to get to the gym. If you normally make three chicken breasts for the day, make six and save them in the fridge for the next day. You will then have time to get to the gym and get a good workout in.
3) What if you can't walk? What if you can't get around too easily? Simple. Do what you can. If all you can do is lift a can of soup to start for 10 reps, do that. Keep striving for more. We'll be here to help and to praise your efforts.
4) Write it all down! If you say to yourself that you are not going to the gym because your feet are sore, write it down. If your feet are that sore, see a doctor! If your arms are sore, work your legs, just do something!! Write it all down and see how silly some of your excuses are.
5) I'M TELLING!! LOL! Tell everyone you are trying to get healthy! Make it public knowledge and tell them you want them to help you get to your goals. Surround yourself with support and success comes easy.
6) E-mail me and sign up for your own support program. We can e-mail you and call you every day if you need us to. Get your friends to send encouraging e-mails as well!
7) Never say never! Never give up! Your mind put you where you are today and it will put you where you want to be tomorrow.
A.J. McAlendin
Tuesday, November 11, 2008
EXCITING NEW PRODUCT : YOPRO
http://www.yoprotreats.com/index2.php
It is not everyday that a great product graces the grocery store shelves. However, this one really takes the cake errrrr, yogurt.
With up to 16g of protein in 1/2 cup of this frozen treat, there is hope for all of us! When you get in the mood for some high fat, high calorie ice cream. Drop down your $6 and pick up a tub of this instead. Better for you and you will feel like a million bucks because you are getting your frozen treat without the guilt.
It has the Health Canada check mark and is made in a peanut free facility, so anyone can enjoy it even if you have nut allergies! Canadian made in Burlington, Ontario. If you do not carry it at your store, get it!
A.J. McAlendin
It is not everyday that a great product graces the grocery store shelves. However, this one really takes the cake errrrr, yogurt.
With up to 16g of protein in 1/2 cup of this frozen treat, there is hope for all of us! When you get in the mood for some high fat, high calorie ice cream. Drop down your $6 and pick up a tub of this instead. Better for you and you will feel like a million bucks because you are getting your frozen treat without the guilt.
It has the Health Canada check mark and is made in a peanut free facility, so anyone can enjoy it even if you have nut allergies! Canadian made in Burlington, Ontario. If you do not carry it at your store, get it!
A.J. McAlendin
Thursday, October 30, 2008
Down In The Dumps.... Breaking Free!
I have to apologize to everyone for not posting for this last week. I have fallen victim to self pity. Woe is me! I have received cancellation requests from people who were doing very well, but life decided that there were more important things that demanded their attention.
I took it personally because they were doing so well, and for them to stop now really almost hurt my feelings. I had to take a step back and really search within myself to find out what is most important. I think I found my answer and I hope it does lead to you feeling better about negative things that happen in your life.
My heart tells me that I did help these people and we are both better off for meeting and knowing each other. Just because they canceled their subscription with me, does not mean they will go back to an unhealthy lifestyle. It just means that they can either do it now without me, or they really do not have the time to devote to it, or they simply cannot afford it anymore and were too ashamed or just did not want to say so. *(wow, that was a long sentence!)
So, please, if you really cannot afford the $29, let's figure something out. Obviously I make my living here, but I would rather have all of you understanding that if you can afford it, please pay, if you cannot, I will still be here to help you, but you may wait a little bit longer for a reply than those paying for subscription.
I DO NOT LEAVE ANYONE BEHIND. That is my promise! I made that promise on day 1 when this all started and I made the decision to begin this journey with you. So, if you want the newsletter every week that my clients get, e-mail me personally. Once the new site is up, it will be easier for me to do things like this, but for now, e-mail me and tell me what you need.
I would love nothing more than to have 100,000 people reading my newsletter every week and if only 100 ended up being clients and I can pay my bills, then there is no reason for me to feel bad. I won't leave any of you behind. If you have canceled your subscription, but still need the support, I will leave you on the list and you always have access to this blog. You can post questions and comments on here and I will answer them so check back for your reply.
Back on track and time to set more goals. I will post more on the weekend as there is very exciting news on the science front all the time. Thank you for being my clients! Thank you to my family for understanding this passion! Thank you to anyone who wants to make their lives healthier and happier!
Cheers! Oh, and HAPPY HALLOWEEN!
P.S. Have 5 pieces of candy and then hide the rest. Treat yourself, but do not over-treat yourself. You are working too hard to reach your goals! You can do it!
A.J. McAlendin
I took it personally because they were doing so well, and for them to stop now really almost hurt my feelings. I had to take a step back and really search within myself to find out what is most important. I think I found my answer and I hope it does lead to you feeling better about negative things that happen in your life.
My heart tells me that I did help these people and we are both better off for meeting and knowing each other. Just because they canceled their subscription with me, does not mean they will go back to an unhealthy lifestyle. It just means that they can either do it now without me, or they really do not have the time to devote to it, or they simply cannot afford it anymore and were too ashamed or just did not want to say so. *(wow, that was a long sentence!)
So, please, if you really cannot afford the $29, let's figure something out. Obviously I make my living here, but I would rather have all of you understanding that if you can afford it, please pay, if you cannot, I will still be here to help you, but you may wait a little bit longer for a reply than those paying for subscription.
I DO NOT LEAVE ANYONE BEHIND. That is my promise! I made that promise on day 1 when this all started and I made the decision to begin this journey with you. So, if you want the newsletter every week that my clients get, e-mail me personally. Once the new site is up, it will be easier for me to do things like this, but for now, e-mail me and tell me what you need.
I would love nothing more than to have 100,000 people reading my newsletter every week and if only 100 ended up being clients and I can pay my bills, then there is no reason for me to feel bad. I won't leave any of you behind. If you have canceled your subscription, but still need the support, I will leave you on the list and you always have access to this blog. You can post questions and comments on here and I will answer them so check back for your reply.
Back on track and time to set more goals. I will post more on the weekend as there is very exciting news on the science front all the time. Thank you for being my clients! Thank you to my family for understanding this passion! Thank you to anyone who wants to make their lives healthier and happier!
Cheers! Oh, and HAPPY HALLOWEEN!
P.S. Have 5 pieces of candy and then hide the rest. Treat yourself, but do not over-treat yourself. You are working too hard to reach your goals! You can do it!
A.J. McAlendin
Thursday, October 23, 2008
Quick Quote!
"What you leave behind is not what is engraved in stone monuments, but what is woven into the lives of others."
- Pericles
- Pericles
Monday, October 20, 2008
Quick Quote!
"A man as a general rule, owes very little to what he is born with - a man is what he makes of himself"
- Alexander Graham Bell, Inventor
- Alexander Graham Bell, Inventor
Tuesday, October 7, 2008
Losing Fat, Gaining Confidence!
It's no secret that confidence comes with achieving your goals in life. Whether it be owning a home, buying a dream car or losing fat to fit into that wedding dress. Whatever your goal, you need to be dedicated and consistent and realize that set-backs will happen.
For our purpose, we are focusing on fat loss. This is the number one reason people begin a fitness or diet program. They also lose interest very quickly if they do not see results. So, this series of posts will help you keep on track and fight your way through the first 30-45 days of your new lifestyle plan. Each post will dig deeper and build on one another. This is not new information, you have heard it before, but probably in a different context. Apply these principles to your life and you cannot lose!!
You have the ability to be anything you want to be!!
A.J. McAlendin
For our purpose, we are focusing on fat loss. This is the number one reason people begin a fitness or diet program. They also lose interest very quickly if they do not see results. So, this series of posts will help you keep on track and fight your way through the first 30-45 days of your new lifestyle plan. Each post will dig deeper and build on one another. This is not new information, you have heard it before, but probably in a different context. Apply these principles to your life and you cannot lose!!
You have the ability to be anything you want to be!!
A.J. McAlendin
Sunday, August 31, 2008
Find A Buddy!
It has been proven over and over again that having a buddy in your weight loss or weight gain goals will increase your results immensely. So, how do you find one?
Well, Phoenix FitClub can help, or find a friend who has similar goals and keep in contact. Learn from each other, support each other and you will find that you stay motivated when someone is counting on you.
Science, engineered food, medicine and surgery can all help with your weight loss, but the most effective way is the way we preach here! Eating smaller meals more frequently, staying motivated through simple and effective exercise, getting as much support as you need, and having a place to go and learn about your body will set you on the right path. Whether it is with us or another provider, or your neighbour, you can do it!!
A.J. McAlendin
Well, Phoenix FitClub can help, or find a friend who has similar goals and keep in contact. Learn from each other, support each other and you will find that you stay motivated when someone is counting on you.
Science, engineered food, medicine and surgery can all help with your weight loss, but the most effective way is the way we preach here! Eating smaller meals more frequently, staying motivated through simple and effective exercise, getting as much support as you need, and having a place to go and learn about your body will set you on the right path. Whether it is with us or another provider, or your neighbour, you can do it!!
A.J. McAlendin
Saturday, August 30, 2008
New Exercise Guideline In Place
The US National Academy Of Sciences has recommended that everyone get 60 minutes of exercise a day. 30 should be vigorous exercise and the other half normal house work and daily living activities.
Increasing exercise also suppresses your appetite and helps to curb cravings. Want some chocolate, go for a walk and see in 10 minutes if you still have that craving, most will not.
The Journal Of The American College of Nutrition also found that 10 minutes three times a day gave you similar benefits as 30 minutes all at once. Now there are no excuses, get your 10 minutes in...... right now!! You can do it!
As we all know unless you continue your nutritional plan and exercise plan, the weight will probably come back. Your body likes to be comfortable, so make it a life long plan. Crash diets and huge amounts of exercise will only lead to disaster and depression, so e-mail us today and let us help you stay fit for the rest of your life!
A.J. McAlendin
Increasing exercise also suppresses your appetite and helps to curb cravings. Want some chocolate, go for a walk and see in 10 minutes if you still have that craving, most will not.
The Journal Of The American College of Nutrition also found that 10 minutes three times a day gave you similar benefits as 30 minutes all at once. Now there are no excuses, get your 10 minutes in...... right now!! You can do it!
As we all know unless you continue your nutritional plan and exercise plan, the weight will probably come back. Your body likes to be comfortable, so make it a life long plan. Crash diets and huge amounts of exercise will only lead to disaster and depression, so e-mail us today and let us help you stay fit for the rest of your life!
A.J. McAlendin
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