Meet Your Fit Coaches for 2013

With all the talk this past week of “New Year’s Resolutions” I really
got to thinking about a system for setting a goal – I’m big on setting
goals- for the entire year and having 100% success with achieving
it. Here are some observations I’ve made about “Why Resolutions
Don’t Work”

1. Too unspecific: starting the year with a resolution to lose weight
is a recipe for failure. You need to be specific with how much weight
you want to lose, when you want to lose it, why you want to lose it etc.

2. Too far away: setting a goal for the entire year is not bad in itself
but if you don’t break it down into smaller goals with their own individual
deadlines it becomes too large of a task or worse you may feel like you
have all the time in the world to achieve the goals and end up
procrastinating and not achieving any of them.

3. Only solves a tiny problem: setting a resolution like, “I won’t drink
soda all year” is great……for a 1 month goal. After that point it should
be a habit and you should then be focusing on the next new habit. So
instead of one new good habit for the entire year you now have 12.

4. Do or die: most people set out to do a resolution and end up quitting
at the first sign of trouble. “Don’t drink soda for a year” works for a while
until that party comes up that you have a soda and then you go, “damn
I ruined my resolution!” Oh well I guess I can have soda now.” 80% of the
time is better than 0% of the time. Stick to something and realize you’re
not going to be perfect.

5. Resolution boredom: focusing on one singular goal for an entire year
is extremely boring.

6. No Carrot: most people don’t establish the real reason behind their goal.
You set a goal to not drink soda for a year. Why? To lose weight. Why?
Seriously! There are plenty of fat people that don’t care they are fat. Why is
it a problem for you and why is it important for you to change?

7. No stick: Lastly, the big one is that nobody sets a consequence for their
resolution. Establish what will happen if you don’t achieve your goal and
share that with 5 people who will hold you accountable if you fail.

Example: “I want to lose 50 pounds in the next year because I don’t like the
way I look and feel and if I don’t reach this goal I have to take my fitness
Coach Rahz out to a fancy dinner at his favorite restaurant.”

Now that is a resolution?

Go make it happen. I know you can.

Your supporting Coach,
Rahz

Roslyn Personal Trainer Greg Kalafatic, demonstrates how to use your body weight as an effective tool in burning fat and creating a metabolic disturbance within your body. Performing these exercises in a circuit fashion back to back will get your heart pumping.

There are always ways to modify the workouts, so if you feel you can not complete them, either rest between exercises or complete the exercises a little slower. Adjust your body position to make the exercises easier.

This is workout 1 of the body weight workout series. Check back every week for a different exercise routine with a different exercise tool.

Any questions leave your comments below or email us at b2f@b2finc.com.

Dedicated to your results,
Rahsheen Slaughter
Breakthroughs To Fitness
Roslyn Personal Trainer

If you haven’t watched the first Nutrition Coaching session with this young man’s nutrition challenges, you can watch it by clicking the link below:

Nutrition Coaching Video Part I

This next part below covers the actual nutrition program angel will be following. Seeing Angel’s challenges of preparing his week out and using his excuse of not having time, we prepared his done for you meal plan to be as simple as possible with quick and easy meals to prepare. We will keep you up to date with Angel’s success over the next 12 weeks.

Dedicated to your results,
Greg Kalafatic
Breakthroughs To Fitness
Roslyn Personal Trainer

P.S. Grab your complimentary copy of “How to master your metabolism”

Many times we make excuses that we can’t stick to an exercise program because of a few reasons:

1. I don’t have a personal trainer to teach me
2. I don’t have the money to afford a personal trainer
3. My friends do not have the same goals or drive as me to workout
4. My schedule doesn’t match up with the friends that do want to work out

Those are just a few of thousands of excuses people make to sabotage their health and fitness results.

I agree it; It can sometimes be a challenge without support of friends or a coach going through the process with you. Being surrounded by like minded people is powerful in creating amazing results, but it’s not the end of the world if they aren’t right next to you.

A coach can come in many forms. A coach can be a book, e-book program, DVD, group class, one-on-one personal coach, audio CD, internet video, etc.

Before going into our Your Best Body Challenge here in Garden City, I wanted to pre-screen a fitness program that I can go through along with the participants. Coach Rahz and our staff will be doing the same thing by choosing a coach/program in a different format.

We can create our own programs, but we wanted to test out different modalities of fitness programs on the market to see the validity behind the program as well as show you that it’s possible to get into great shape when you feel all alone or no one to hold you accountable.

Watch this quick video clip below of my first experience of a workout program I am looking into:

Dedicated to your results,

Greg Kalafatic

Breakthroughs To Fitness- Garden City Personal Trainer

What stops most of us from getting healthier is our creativity. We eat the same boring things and aren’t willing to try new ideas. The truth is, the more tools you have in your recipe box, the better off you will be in the long run with your health.

We are human beings. Therefore, we require variety in our life.

First step is to take cooking lessons. That doesn’t  necessarily mean you have to hire a cooking coach (although that is the most efficient). You can go buy a cookbook of choice and start with some trial and error. Play around with different options until you get the hang of it.

You will find this can actually be a fun process as you learn along the way. Not only will this skill increase the variety in your life, but it will also teach you how to prepare your meals ahead of time so you don’t get stuck throughout the day.

Try this recipe below. I actually had this a few nights ago and it was absolutely delicious (had a few helping hands to prepare it). Be sure not to go overboard with the sauce and stick or even decreases the amount of ingredients in the sauce:

Chilled Poached Salmon with Cucumber Sauce

(makes 4 servings)

Ingredients:

1 cup water

½ teaspoon chicken or fish bouillon granules

1/8 teaspoon pepper

4 fresh or thawed frozen pink salmon fillets (about 6 ounces each)

½ cup chopped seeded peeled cucumber

1/3 cup plain low-fat yogurt

2 tablespoons sliced green onion

2 tablespoons nonfat salad dressing or mayonnaise

1 tablespoonchopped fresh cilantro

1 teaspoon Dijon mustard

2 cups shredded lettuce

Instructions:

Combine water, bouillon granules and pepper in large skillet. Bring to a boil over high heat. Carefully place salmon in skillet; return just to a boil. Reduce heat to medium-low. Cover and simmer 8 to 10 minutes or until salmon flakes easily when tested with fork. Remove salmon. Cover and refrigerate.

Meanwhile, combine cucumber, yogurt, onion, salad dressing, cilantro and mustard in small bowl. Cover and refrigerate. Place chilled salmon fillets on lettuce-lined plates. Spoon sauce over salmon.

Dedicated to your results,

Greg Kalafatic

Breakthroughs To Fitness

Long Island Personal Trainer

Advice: Men, women will love you if you offered the 5 strategies listed below to fake it til you make it on the beach.

Advice: Women, use these strategies as temporary fixes and get your butts to the gym to shape up that body.

Before we get into what I mean by the title Fake It Til You Make It, I just want to remind you of the great event we have planned for this Thursday August 6th at 12:30. It will take place at the Marquis Rehabilitation and Nursing Center in the conference room at 2 Medical Plaza in Glen Cove. The event will last for about an hour with light snacks offered and prizes to be handed out.

Cost to you is just your time. For more information, please call us at 516-203-4534 or email us at b2f@b2finc.com.

Ok now on to the juicy stuff. My eye caught this article written about how celebrities use quick fixes before they head to the beach. As usual, I shook my head, because these magazines are usually filled with useless or horrible strategies to incorporate into our lives.

However, I was inclined to buy the Life and Style magazine for some reason (the clerk looked at me funny since it was an all womens magazine ). They actually had some sound advice about bikini body tricks, but the message in my opinion was wrong in how they portrayed it.

Their message was to forget the trainer and exercise and came across that the advice they offered was all you need. Complete nonsense, but the point of this post is to go over how you can fake it like the celebrities til you make it with your fitness and nutrition program. Below are some strategies to incorporate immediately for instant results:

1. Cleanse your body for 2 days by cutting out all carbonation, salty food, and sugar-free gum. Drink plenty of water, eat only fresh veggies, fruits, and lean meat. This will decrease the bloating in midsection fast
2. Have a cover up accessory for your bikini wear. A sarong cinches at the waist, making you look like you have a tiny middle.
3. Runched one-piece makes waist look smaller and hides trouble spots
4. Natural spray tan can take 10 lbs off instantly. Be sure to get this done by a professional to avoid streaking.
5. Flirty ruffle top piece can distract eyes from other areas of the body.

These are just a few tips any woman can use for the remaining beach days as summer closes out. These are not permanent solutions rather, instant fixes to hide trouble spots, decrease bloating, and take the public eye of areas you don’t want noticed.

If you have any secrets you personally use, be sure to post them in the comment box below. We would love to hear your strategies.

Dedicated to your results,

Greg Kalafatic

Breakthroughs To Fitness

Long Island Personal Trainer

It was yet again another great father’s day this year. Happy father’s day to all.

During dinner the discussion of working out came up. My older sister is getting married, younger sister is looking to transform her body, and my dad wants to recapture his health. All different goals, but the same issue came up.

WHAT DO I DO?

This brings us into the fourth component of designing a complete program.

It’s not uncommon for so many people to complicate exercise. We tend to focus on the latest and greatest exercises seen on tv or read in magazines. Focus is lost on the basics, we get caught up and eventually quit.

When it comes to starting a program, or even breaking through a plateau, results are found in the basics. When in doubt, move the way your body was intended to move and follow a simple formula.

It’s called the FITT principle. Not something we created, but a principle we follow. To learn more about how you can incorporate the FITT principle into your life today and start seeing great results, just watch the video below:

If you have any questions about the FITT principle, you can email us at support@b2finc.com. 

Try not to confuses or analyze deeply what you just saw. Make a few tweaks every 2 weeks from that principle and you should be on your way to a new you.

Dedicated to your results,

Greg Kalafatic

Head Fitness Coach

Long Island Personal Training

Breakthroughs To Fitness

P.S. Be sure to watch the video above if you skipped all the way down here without clicking play. Sometimes all it takes is one small change to produce the results you are looking for.

We can’t do alone in life…
It is crucial, when working toward your fitness goals, to find that like minded partner that pushes you and shares the same values. If not, you are just asking for a headache.

When looking for a partner, look for these 6 similarities:

1. Has a similar schedule
2. Shares a similar workout philosophy or open minded to new ideas
3. Doesn’t complain or drown you in their misery
4. Is on time consistently to keep on track
5. Does more working out then socializing in the gym
6. Will not let you give up

Watch the video clip below of Coach Greg Finding That Partner:

What do you look for in a partner? How important do you think a partner is to your success? We value your comments.

Dedicated to your results,

Greg Kalafatic
Breakthroughs To Fitness
Long Island Personal Trainer

When it comes to having a breakthrough in your workout, many people listen to heavy music or something upbeat. That gets you going for the short term, but what about after the workout? As a Long Island personal trainer, I take a different approach to make sure I maintain a focused mind even after my workout is completed.

What keeps you motivated?

Watch the movie below to see what motivates Coach Greg beyond his workouts:

What motivates you? What keeps you going for your workouts? We value your comments.

Dedicated to your results,

Greg Kalafatic
Breakthroughs To Fitness
Long Island Personal Trainer

This was inspired by a client who handed me a sheet of paper with a list of 10 exercises she hated.

They weren’t just listed, but drawings and descriptions of why she hated them.

It amused me and had me thinking, were there exercises I so called hated?

I think hate is the wrong term, rather uncomfortable.

So here is my top 10 list of exercises I “hate”:

1. Burpees-they absolutely drain you
2. Biceps curl-I know they are loved by all men and women love to hold them, but I just never became too interested in them
3. Steady state cardio-it has its purpose, but to be used on a daily basis I get too bored. Plus I love my intervals
4. Crunches-never found enjoyment in these. I have more interests in more stabilizing ab exercises.
5. Pullups-now these are one of the most effective exercises, but I would have to say my weaker area so it made the list
6. Lunges-again another effective/natural movement, yet something not practiced on a consistent basis so it makes the list as well
7. Front squats-great to alternated between back and front, however as weight increases, front squats are looked at with displeasure
8. Flys-whether on pec deck or with dumbbells, they create discomfort in joints so not a favorite
9. hyper extensions-due to my anterior pelvic tilt this creates more strain on lower back then necessary.
10. Leg curls on machine-creates a poping sensation in back of knee so I prefer hamstring curls on ball or wheel

So there you have it, 10 exercises I “hate.”

Now do notmisunderstand what I mean. Just because they are termed with the word “hate” does not mean I do not do them. Some of them I see great advanatages in and do them, just not always with a smile.

In life it’s the uncomfortable things that makes us better when consistently sought after.  In terms of fitness, we generally stick with exercises that we are comfortable with and used to.

Try this exercise. write down your top 10 exercises you hate. Post them on the blog and attempt to do all of them within a day period. You may not like doing it, but when you do, you will feel accomplished.

Here at Breakthroughs To Fitness, we explore new experiences with ourselves and our clients.

What Breakthroughs will you have today?

Dedicated to your results,

Greg Kalafatic

P.S. If you live in local area, we are hosting a fitness fundraiser for the Coalition Against Child Abuse and Neglect. It will be held at Harbor Links Clubhouse in Port Washington at 7pm. So if you live near or on Long Island, make sure to visit www.NorthShoreChallenge2009.com to claim your free seats.