Living Lean Fitness

You DO Have Time to Exercise !

2008-01-23T08:31:00.000-08:00

Recognize That You Do Have Time! By Gloria Trull

Why does it so often feel like we don’t have time to follow an appropriate training, nutrition and supplementation program? I’ve been forced to ponder that query often because it is by far and away the most popular excuse given for why so many people “can’t” make a commitment to building a better body.

Sometimes it’s hard to believe, but it’s a fact—there’s not a single person on the planet who has figured out how to make a day longer than 1,440 minutes. And, in reality, folks who experience extraordinary success in the area of fitness and physique development are usually just as busy as we are—their lives are hectic; they have careers, families, friends and obligations; and unexpected obstacles and problems pop up in their lives as well.

Some say “not having enough time to exercise” is simply a cop-out for people who are lazy and don’t really want to look, or feel better. But, after having the opportunity to work with so many fantastic individuals who really want to get in great shape and are some of the hardest working people I’ve ever met, I don’t think “laziness” is the primary culprit here. I’ve discovered most people simply don’t understand how to “find time,” and, therefore, they’ve bought into the “perception” that they are too busy. (Remember, perception is reality!) Most people just don’t understand how possible it is to find the time to invest in building a great body and enjoying spectacular health and robust energy!

To build a spectacular body, you really don’t need more than four hours of exercise a week. Think about it: that’s only 2.3% of the time you have to work with each week. That’s not a huge investment of time by any stretch of the imagination! Especially when it is for your health we are talking about. One of the most important things in your life. And, those who think following a proper nutrition and supplementation program is time consuming have got it all wrong—the fact, “eating right” doesn’t cost you time, it saves you time!

Have a great day! Gloria
Gloria Trull - Body Dimensions Hickory NC
Certified Fitness Trainer
828-320-2501

TURN UP THE HEAT ON YOUR FITNESS ROUTINE!

2007-10-10T07:59:00.000-07:00

You should not consider yourself lucky if there is a lack of pressure on you to perform and achieve your goals of building muscle and losing fat. If you’re “coasting” and hoping success will just come to you, you’re going to be extremely disappointed. True success always occurs in response to intense pressure.

There are many ways you can use pressure as a powerful motivating force to achieve your fitness goals. For example, one of my friends in a contest told me she made an appointment and paid a photographer 12 weeks from the day she started her program and signed a letter stating if she didn’t show up for her photo shoot on that date the photographer could keep the money. If she put off starting her program or quit, she figured she wouldn’t show up for the “after” photo shoot and would lose the money she invested. It worked! She showed up, in top shape!

I’ve heard from other people who’ve harnessed the power of positive pressure by simply telling friends, family member and coworkers about their goals. These people discovered this extra push kept them from giving up because they didn’t want to be seen as quitters—they wanted to honor their word.

Another way to utilize the power of positive pressure is to enter some type of competition. Competition can bring out the best in people, especially when there’s something on the line. For example, look at any group of weekend warriors engaged in a seemingly meaningless game of softball or one-on-one basketball. When there’s nothing at stake, the intensity of the game will reach only a certain level; however, if they’re playing for money—the amount might be insignificant, let’s say ten bucks—you will see significantly greater focus that if no prize were involved. Turn up the heat, set some goals, tell some people, call Oprah, she will tell some people, how's that for turning up the heat! Be accountable to someone or something and have a certain time frame you will do it in. Trust me once you reach a goal you have set the rest of your goals seem easy.

Have a good day! Gloria -Personal Fitness Trainer Hickory NC

Real Champions Fight Back

2007-06-18T13:47:00.000-07:00

Real Champions Fight Back - By Gloria Trull, PFT

I've discovered you can't accurately measure a champion's accomplishments by the size of his/her biceps nor by how many trophies or medals he or she has won. The true measure of success is revealed only by looking at the obstacles an individual had to overcome to reach his or her goals. To me, a real champion is anyone who stands toe-toe with adversity and with an iron will, exclaims, "You cannot defeat me. I am stronger than you!"

You see, the way you handle trouble ultimately defines who you are. Your character will never be fully tested until things are not going your way. It's easy to be a hero in times of prosperity, but those who have the courage to succeed in spite of adversity become larger than life.

If you're fortunate enough to not have any adversity in your life right now, heed this valuable advice: first, enjoy it while it lasts. Do not take the many gifts you have (like your health) for granted! Cherish all you have. Next, do not be so foolish as to assume adversity will not enter your life. It will. And, when it strikes, it will try to crush your self-esteem, attempt to make you let go of your dreams and beg you to submit.

Unfortunately there is no "quick fix" to overcoming hard times and misfortune. All you can do is fight back, even if it feels like your setback is insurmountable. You have to bounce back. First, focus on the things you still do have--all the things in your life that are right. Then, seek to regain control of your life, one step at a time: regroup, get organized and develop a plan of attack. Try to turn a "negative" into a "positive." Use adversity to become even stronger and better than you were before. That's what real champions do. They could be held down by adversity, but they don't let that happen!

Have a great day! Gloria

Tip for the day: Have Courage

Courage is daring to take that first step , or different path. It is the decision to place your dreams above your fears!

Get A Workout Buddy - It Works

2007-05-29T16:53:00.000-07:00

Tip For The Day: Get a Buddy!
Get a buddy to learn to eat healthy and exercise with. It is always easier when you know someone is counting on you. It shouldn't be that way but we tend to let ourselves down but we try hard not to let others down. So, get on the buddy system until you learn to put yourself first.

This tip came from my trainer - Coach Gloria and it is so true !! Since I took that first step in February 2006 and picked up the phone, meet with Gloria, made a committment to work out 2-3 times a week, I have been consistent with my exercise for the longest period of time ever!!! It's a lot harder to "wimp out" when you know you have to answer to "the Coach" !!

Lunges - Best Leg & Hip Excercise

2007-04-18T09:41:00.000-07:00

Even if you don't work out in a gym or have a personal trainer, one of the most effective exercises for legs, hips and thighs are Lunges and Squats..Excellent for strengthening and building muscle in those quads and glutes(legs & rear). It is very simple to add this into your work out routine, you can even add them into a simple daily walk..

Most of us will not start out as advanced as our workout buddy - Gwen in the photo above. She has added the step with her lunges. You can always expect a challenging workout with Gwen's personal trainer - Pam Henline of Body Dimensions - Hickory NC. Start out with a slow warm-up walk, do some slow squats, then add walking lunges throughout your walking route... Add them in slowly - because you WILL be SORE !! This is also a standard with my trainer, Gloria Trull of Body Dimensions, she loves to see us SORE !!

Lunges - Stand in a split-stance (one leg forward, one leg back). Bend knees and lower body into a lunge position, keep the front knee and back knee at 90 degree angles. Keep weight in your heels, push back up or walk in the lunge position. Never lock your knees and DO NOT let your knee bend past your toes. Do this exercise 2-3 times per week for 12 to 16 reps.

It's All About Your Attitude

2007-04-17T17:57:00.000-07:00

Anyone who has tried over and over to lose weight, start an exercise program, change a bad habit or even start a new career KNOWS that it's all about the attitude...If we start out with the "I can't do this" or the "I don't have time" or "I will never achieve my goal" attitude then we are already in a sinking ship!!!

We have started a series of blogs about Living Lean For Life. Any worthy goal involves a series of steps with the first and foremost being - GET the Right Attitude from the start !! Read motivational books, articles or weight loss success stories to inspire you.... Anything that will prepare your heart and mind to BELIEVE in yourself and your ultimate goal... Memorize a bible verse and repeat immediately upon waking and throughout the day such as Phil 4:13 - I can do ALL things through Christ which strengtheneth me... Write down your goals, get a buddy, email us and others about your struggles and your successes...

My trainer - Gloria is not only an excellent fitness "coach" but she is also a master at motivating and inspiring others to excellence(in other words-she's tough)!!! I will be posting many of her ideas, tips and suggestions here so come back often to keep your ATTITUDE positive !!!!!! Cheryl

(Photo by Cheryl) at Body Dimensions Fitness - Details Hickory NC

Get Enough Calories

2007-04-17T17:56:00.001-07:00

Tip For The Day: Get Enough Calories:
Consume approximately ten calories per pound of bodyweight per day, divided into five to six balanced meals. (For example, if you weigh 180 lbs, you should consume approximately 1,800 calories a day, preferably divided into 5 to 6 meals that contain between 200 and 300 calories each.) As your weight goes down your calories should go down, not to ever fall below 1,200 calories a day. Remember to always make breakfast your biggest healthiest meal with high protein. It gets your metabolism going and you are less likely to eat badly the rest of the day.

By Gloria - Trainer

More Bootcamp Testimonials

2007-04-16T22:04:00.000-07:00

Don't Forget - Raymond Moses' BootCamp FREE at Hickory High School April 16-20
Okay – I made it and I’m alive and I feel extremely elated, exhilarated, motivated and a little sore – but a great workout – he pushes you to your limit and then you push yourself even harder – the whole way home Keith and I talked about how great it felt and actually it wasn’t too hard getting up at 4:15, had to go to bed earlier but great workout!

Also the end is a great send off to the day – you pray with all of your group and go on your way feeling spiritual & motivated~ we are definitely going back!!! One more thing Keith said it was the best $5.00 he’s ever spent!!! I totally agree!!!
Shannon K. Stamey

Well, I survived my first Boot Camp with the legendary Raymond Moses !! It was a challenge but exhilarating - AFTER it was over ! The chilly morning began with several brisk laps around the parking lot followed by walking lunges and knee lifts. Then to our mats for warm up stretching - whats up with that - I was already warmed up even with the 30ish temps.. Next, ab work, squats, jogging and stair climbing, more abs, jumping jacks and "rubber bands" - then my mind went blank....Oh- Raymond said he called out Gloria on those "rubber bands".... I made it to the car and thought - Thank the Lord !! - Cheryl

Any of you have a testimonial for Bootcamp- please email us at ByFaith@charter.net

Hickory High School meet in front of the Gym
Time: 5:00 am, Mon- Friday
Supplies needed: Individual Exercise Mat, Water Bottle and Towel.

Contact: Director- Dr. Raymond Moses 828-244-7874

Email: bootcamp_guy@yahoo.com

(National TV Talk show Boot Camp Instructor)
If you can’t come to class, if you have a group that wants to do boot camp I will come to you. Give me a call to make arrangements!

Free Boot Camp Hickory NC April 16-20

2007-04-16T21:57:00.000-07:00

IF you missed the great article about Raymond Moses and BOOTCAMP in the Hickory Daily Record on Easter Sunday - here is a recap !

The week of April 16th - 20th will be Free!! For those of you training for runs this is great cross training and for those of you doing your cardio on machines this will be a great change up. I really suggest you give it a try!

Gloria Trull - PFT(Personal Fitness Trainer) "I highly recommend it as a way to get your cardio in". Read what Hilary and Charlotte have to say about it. The class is Mon - Fri, rain, snow, cold or shine. 5:00 am to 6:00 am. You don't have to commit to every day you can do it as you want or need. If you are training for a race this is great cross training. He doesn't mind if you bring your spouses, children, friends as long as they are willing to work. This is a class the whole family could do together. Details for the class are below. You should try it out!!

Wow! Thanx for telling me about this class. It was challenging but I felt great when it was over. I like that there are people there of all fitness levels so it is not at all intimidating-just very challenging, which I like. I really think this will help me break through my plateau so I can lose these last 4 pounds. Have a great day! Charlotte

To my fellow 12 weekers (?):

This morning we went to Boot Camp up at Hickory High. I will not lie it was very hard and pushed me to my limit but by 6:00 am I was very glad I did it. The great thing about it is that it is only $5 and you pay the week in advance for how much you want to go. I plan on going M, W, F because I work out with Gloria T, TH. The class consisted of a lot abdominal exercises and lots of climbing stairs. I really did enjoy it (once it was over with of course). I am sure this would be that extra mile we need to go to make our goals, look forward to seeing you there. -Hilary

FITNESS BOOT CAMP
A Fitness Program designed with dedication, Motivation and discipline plus a drill instructor to keep you going and going and going.

EXPERIENCE MILITARY STYLE PHYSICAL TRAINING TO BRING OUT THE BEST IN YOU. IF YOU WANT A FITNESS PROGRAM THAT WILL SHAPE AND TONE YOUR WHOLE BODY THEN THIS IS WHAT YOU BEEN LOOKING FOR. We will start you out with a basis training session and then you will have the option to move to an advanced training session. The sessions include basic military physical training and boot camp endurance building exercises. You will be in a platoon with others to help motivate and encourage each other to give 100% each training day. The boot camp workouts are efficient because you work your entire body-heart and muscles-the difference lies in the intensity. In boot Camp, your challenge is to take your body to its limit. You work, you Sweat and, Best of All you Burn Calories like Crazy. Make today the first day of the Rest of your Life begin it with a heart healthy lifestyle change. You are worth it...

Where: Hickory High School meet in front of the Gym

Time: 5:00 am, Mon- Friday

Supplies needed: Individual Exercise Mat, Water Bottle and Towel.

Contact: Director- Dr. Raymond Moses

Email: bootcamp_guy@yahoo.com

(National TV Talk show Boot Camp Instructor)

828-244-7874

If you can’t come to class, if you have a group that wants to do boot camp I will come to you. Give me a call to make arrangements!

Goals - Think BIG !

2007-04-16T21:28:00.002-07:00

Tip For the Day: Thing Big! By Gloria Trull
Which goals are easier to reach--ones that are small or those which are grand? Well, if you're like most people, you'll guess the former, but I am thoroughly convinced the correct answer is the latter. You see, little goals don't have the "magic" to create intense desire--they don't have the power to stir your soul, which is why they're so often not realized. However, big plans and grand dreams create excitement and a burning desire that give you the power to change! Make "grand plans, " and shoot for the stars!

MATTHEW 7:7 ASK, and it shall be given you; seek, and ye shall find; knock, and it shall be opened unto you:

You DO Have Time to Exercise

2007-04-16T21:15:00.000-07:00