REVOLUTION PERSONAL FITNESS GYM- Lawrenceville, GA

Great Workshop Tonight!

2012-01-26T19:01:00.000-05:00

Everything you ever wanted to know about organic foods. Don't miss the next one - "Staying Motivated No Matter What" plus 24 Day Challenge AdvoCare Mixer at 6pm Thursday Feb 23rd at at The Rev!

How We Do It-Insider Secrets of XTEAM

2012-01-26T09:05:00.004-05:00

Everybody loves insider secrets, right?

There are 9 secrets.

All I ask is that if you are our competition, you STEAL THESE 9 STEPS AND USE IT! Hey - there are millions of unhealthy miserable people out there, no need to be stingy with our methods.

In around 3 months our 20 pilot members into our radical brand *NEW* program unlike anything else out there (and costs LESS than our personal training program) HAVE LOST OVER 250 POUNDS, and all time personal record lows in body fat for even our athletes coming in the program.

So how do we do it?

While its great when our clients will tell you "this place is so different" but then if someone says "why" then its hard for them to define. Why would they know that? All they know is the results they see and the passion they feel about the community and the program.

So today's post is going to be HOW we strategically set YOU, our member, up for success like no other.

WHO WE ARE AFTER:
The program is aimed at the person who is sick and tired of being sick and tired. They are ready to take control because they know that you cannot take control of your life, your career, your family or your finances without having control of your health. When you are not putting first things first, you are living in a reactive mode. So, for someone who is ready to become proactive and get control of their health and the rest that follows.

STEP 1:
By design, you must fill out our lengthy readiness questionnaire (we call it our "application") before you begin. It is deep and thought provoking and frankly scares many prospects off. We do follow up at least twice, and some people just don't respond.

STEP 2:
The XTEAM MANUAL - this is a 70 page mental, physical and nutrition training manual that is intended to become your reference guide and provide you with the concrete information you need to assess all the methods of training and eating that you will come across in your lifetime. Its the TRUTH. Here is an excerpt from the manual explaining the application for the new member:

"The application is deliberately long, and to some will appear cheesy and that is OK. The reasons are to go ahead and start the process of getting out of your comfort zone. Working outside of a comfort zone and sticking with it is how you will get results. Letting go of your pre-conceived notions and going for it anyway is required just to get through this application. That is intentional."

The most successful XTEAMers I always notice are the ones with the manual in their 3 ring binder in their hands when they come to ask me a question

STEP 3:
2 specially designed sessions lead by an XTEAM trainer each week! We have programed the XTEAM workouts for 1 goal and 1 goal only- RAPID FAT LOSS AND INCREASE IN METABOLISM. Training is periodized and geared at the total athletic development, NOT JUST 1 style or method. An XTEAM member will be more agile, flexible, strong, fast and lean after just 1 month of XTEAM training. Not only are they never bored, they are healthy and energized instead of injured and burned out. We also make a point to do team building activities and play games in order to keep FUN at the forefront of this program. Adults deserve to play and enjoy being fit...it is not punishment.

STEP 4:
EVERYTHING is aimed at support and accountability. The word "Team" is operative. We intentionally train people in teams of 5 or 6 so they have a built in support system and as a part of our closed Facebook group, they hold each other accountable and cheer each other on every single day. It's been a huge asset and catalyst in their success. The XTEAM CREEDO is what guides our workouts, programs and coaching. It's posted on our XTEAM site and we go over it before each workout to keep us focused. There is a copy on our product list to the right.

STEP 5:
We measure and weigh every week and there are lots of fun ways we compare and track your strength and cardio system by doing timed workouts and games so you can see your physical progress both ways.

STEP 6:
24-7 Access to the gym - our members will never miss a workout because the gym is closed!

STEP 7:
Monthly Transformation Classes each month on nutrition and motivation techniques that are totally FREE to our XTEAM and we encourage them to bring a friend and for first timers to the Rev to come and learn something!!! Most clients are lucky if they can get anyone at their gym to answer their nutrition questions, much less give them a manual and do monthly classes!

STEP 8:
To build the community and relationships of the team members, within and across XTEAM and the coaches, we do periodic social meet-ups or "playdates" as we call them. This Sunday we are hitting Stone Summit rock climbing gym!

STEP 9:
The Creedo and the coaches methods are intended to create an environment that will not let you quit. We believe the only way to fail is to quit and if you are feeling like you need to "take a break" you will find that we will rally behind you and help you stay on track and that is really just a combination of the factors above. The Culture of Support is KEY!

BONUS!
It's affordable...for $15-20 a session, this is a no brainer for someone who is ready to make a change and not waste one minute or penny on another program.

OK! That's all our secrets and how we developed the tagline
"WE SELL RESULTS NOT GYM MEMBERSHIPS!!!"

Committed to your health and fitness,
Anna

10 Foods You Should Buy Organic

2012-01-25T08:48:00.000-05:00

Most people easily agree buying ands consuming organic food is intuitively a good idea, not just for us but for our environment. But the extra cash you have to shell out to make that choice can be daunting. So most people are choosing to buy SOME organic foods some of the time...but which one is worth it? Below is the Environmental Working Group's list of the dirty dozen - foods that rank high on pesticide residue so you can make an informed choice and use those dollars where they will matter most, not on a food that it turns out, has almost no residue on it.

This Thursday we have an awesome FREE MEMBER seminar that anyone who has never been to a seminar of ours can attend totally free as well called
"The Organic Revolution"

EWG's Shopper's Guide to Pesticides in Produce

Dirty Dozen

Buy these organic

Apples

Celery

Strawberries

Peaches

Spinach

Nectarines
– imported

Grapes – imported

Sweet bell peppers

Potatoes

Blueberries
– domestic

Lettuce

Kale/collard greens

Clean 15

Lowest in Pesticide

Onions

Sweet Corn

Pineapples

Avocado

Asparagus

Sweet peas

Mangoes

Eggplant

Cantaloupe
- domestic

Kiwi

Cabbage

Watermelon

Sweet potatoes

Grapefruit

Mushrooms

Testimonial of the day!

2012-01-19T16:16:00.000-05:00

I love getting stuff like this...came in my email today had to share:)

"Thank you! Thank you!
I feel better than I have in years and doing stuff I didn't think I could do working out and not only because of my deconditioned state but also my back pain. So, this is all major change for me! I'm not looking for a pat on the back. Your continued motivation is all I need. Thanks!"

Cynthia Stanfield

Lawrenceville, GA

Thats what I'm talking about!!

Anna Smith

Revolution Personal Fitness Group

"Revolution Fitness" on FACEBOOK!

Results. Driven. Fitness.

www.revtraining.com

678.407.1021

2012 in pictures (so far)!

2012-01-15T16:34:00.001-05:00

What a year so far!!

Just hours before the New Year, Stephanie who is doing an amazing job leading our fit fit camp program and also our resident certified Zumba instructor led over 700 runners for the warm up at the Flashlight 5K in Lawrenceville!

A few REV'ers decided to join in and fun and Chet "The Animal" took the podium as usual:)

Sunday is a great day to look back at your week so that is exactly what I was doing when I realized we should go ahead and look back at the last 15 days. In short order, Chad has welcomed his daughter and had a birthday... so that has been exciting!

We've finally installed our new 12 foot white board and as a present for Chad and all he's done, my husband Mike made some cool new slosh pipes...try to chest press one of these bad boys sometime!

Stephanie has also added a Saturday Zumba Class at 10am and she had 4 newbies on Saturday who loved it so that was fun!

We also launched THE GREAT REVOLUTION FITNESS GYM'S REFERRAL CONTEST...the GRAND PRIZE is $500 cash, runner up gets $50 to Seasons 52 restaurant and the raffle prize is this gym bag stuffed with over $100 in fun new fitness gear.

AND TOMORROW IS

REVOLUTION FITNESS GYM CUSTOMER APPRECIATION DAY!!!!

Here's a hint at what that will mean for our members.

Coming Next:

Thursday January 26 - Organic Revolution Seminar and Body Fat Testing Event (details a few posts down)

Sunday January 26 - Member Family Social - Stone Summit Rock Climbing ...details at front desk this week.

Here's to the rest of the YEAR~!

Anna

PS - Find Us on FACEBOOK and subscribe to the newsletter to try and keep up!

3 Yes You Can Recipes for Lean and Clean Eating

2012-01-11T14:08:00.000-05:00

Anna here again :)

HAPPY WEDNESDAY READERS!

If you missed the member seminar "Own Your Hormones for Fat Loss (and Wicked Energy)" you might not know WHY we teach our clients to eat this way.

It's all about the hormones Cortisol and Insulin and staying in maximum fat burning state using our food choices. We teach how to prevent these hormones from putting you in total fat storage mode by eating this way, instead of a few key other ways.

I will be sending out a killer cheat sheet for newsletter subscribers of 10 meal ideas. I'm sending 15 to the XTEAMERS only.

Here are 3 for you guys... ENJOY!

SUBSCRIBE TODAY!

NOthing to lose, you can unsubscribe with the click of a button and trust me, this is good stuff.

Making several servings at once to prepare for later is a good idea.

1) PROTEIN+FAT Chocolate muscle gain + a serving of peanut butter mixed w/ just enough water to make a batter...chill & eat w/ a spoon or dip w/ celery

2) PROTEIN+FAT+VEGGIE Ground turkey sautéed with 1/3 each your serving size of mushrooms and onions. Topped with diced avocado and 1/3 serving tomatoes

3) PROTEIN+FAT+VEGGIE Salmon over a bed of spinach drizzled with macadamia oil and a squeeze of fresh lemon

4) VEGGIE Mashed Cauliflower (add your desired protein and fat to complete a meal)Boil entire head of cauliflower until
soft. Then mash and use a blender or food processor to blend well with 3 tbsp “I can’t believe it’s not butter, 1 tbsp minced garlic, 9 turn of Sea Salt and 1 tbsp of dried onion. Tastes like mashed potatoes!

5) PROTEIN+FAT+CARB Oatmeal pancake Whisk eggs w/ oatmeal. Add cinnamon & splenda. Cook on low in a sauté pan.

6) PROTEIN+CARB+VEGGIE Ground turkey scramble
Ground turkey, tomato, green onion, mushrooms, black beans, cilantro and low sodium soy sauce over spinach or mixed greens

7) PROTEIN+FAT+VEGGIE Cashew crusted salmon
Bake over a bed of zucchini slices (they keep the salmon moist) season to taste.

8) PROTEIN Grilled Chicken with Rosemary Combine olive oil 1⁄2 tsp lemon juice and dash of pepper, 1⁄2 clove minced garlic and 1⁄2 tsp chopped fresh rosemary leaves in a bowl. Brush the mixture on the chicken and grill.

9) VEGGIE Flavored Brown Rice Use a rice cooker - 2 cups brown rice, 3.5 cups of water, 1tbsp whole coriander seed, 1tsp curry powder, 2 dried chili pepper pods and sea salt to taste. Garnish with fresh parsley.

10) CARB Best Yams ever! Bake at 375 until soft and slightly brown..about 45 minutes to 1 hour. Peel skin off when ready to eat. Season with a dash of cinnamon, nutmeg or allspice.

11) PROTEIN+FAT+VEGGIE Tuna Lettuce wraps Drain Tuna mix w/ minced sweet onion, celery & a fat serving of sunflower seeds. Roll in iceberg lettuce.

8) PROTEIN+FAT+VEGGIE No Bun Turkey Burger Mix ground turkey with garlic, basil, salt and pepper, and olive oil. Sautee like in a pan like a burger and then top with yellow mustard, a large slice of tomato and iceberg lettuce.

12) PROTEIN+CARB+VEGGIE+FAT Garden Shrimp Stir fry with brown rice Heat 1⁄2 your serving macadamia oil and cook shrimp until pink. Remove shrimp from pan and add 1⁄2 serving more of oil and sauté 1/2 each your serving of zucchini and bell peppers with 1 green onion sliced and 1⁄4 tbsp gingerroot under tender yet crisp. Return Shrimp and add 1⁄2 tbsp soy sauce and 1tsp rice vinegar. Toss with fresh chopped cilantro and serve over brown rice.

13) PROTEIN+CARB+FRUIT+FAT Ground beef with black beans Rinse black beans and warm with 1 serving with a serving of ground beef. Add a serving of olive oil and 1⁄2 serving each of diced tomato and diced mango. Toss w/ fresh chopped cilantro.

14) PROTEIN+FAT+VEGGIE Vegetable and Fish soup. Heat your serving of Grape seed oil over medium heat and sauté 1⁄2 leek (chopped) for 2 minutes. Stir in one can of low sodium chicken broth and bring to a boil. Add 1/3 your serving of both broccoli and zucchini and simmer 3 minutes. Add your serving size of Halibut fillet cut into bite size pieces and simmer until opaque (about 3 minutes) Add 1/3 your serving size of spinach and 1⁄2 tsp dried oregano and a dash of ground pepper.

15) PROTEIN+FAT+VEGGIE Frittata Your serving of whole and egg whites whisked with 1 cup chopped leeks, 2 leave fresh minced sage and 6-8 sprigs thyme. Pour in sauté pan and cook on low covered until egg is cooked through. Top with pureed baked red onion and a dash of salt and pepper.

Chocolate Protein Truffles

2012-01-10T16:33:00.000-05:00

Chocolate Muscle Gain Truffles

Put a little healthy into your treats!
Makes approx. 16 Truffles

Ingredients:
1/4 cup butter or margarine
3 Tbsp of Honey
2- 1.46oz packets Chocolate Muscle Gain
1/3 cup finely chopped pecans

Directions:
1. Melt butter and honey together in a saucepan over low heat
2. Pour mixture of honey and butter into a mixing bowl
3. Add Muscle Gain Powder
4. Beat Thoroughly
5. Shape into one-inch round balls
6. Roll into pecans
7. Place on a plate
8. Chill until ready to serve

BOOMTEAM

2012-01-06T10:00:00.001-05:00

BOOMTEAM is a brand new - not even on the product list yet program!

It's 5 on 1 personal training for 55 and over.

We focus in balance - here is an advanced balance exercise for a client!

Inquire today!
revtraining@bellsouth.net

1 month free FACEBOOK LIKER DRIVE!

2012-01-05T13:50:00.003-05:00

New Year Special for facebook likers only:)

Buy 2 months of FIT CLUB and get 1 month free!!!!!!

***FIT CLUB - FAT BLASTING WORKOUTS LIMITED TO GROUPS OF 10 FOR MAXIMUM SERVICE AND RESULTS (see below)

Regular price: $354
FB Special New Year Offer: $269

3 class times Tuesdays and Thursdays

9:30am-"Moms Morning Out Fit Camp"

12:30PM-"LUNCHTIME LIVE FIT CAMP"

4:45pm-"Teachers After School Fit Camp"

***WITH ANY FIT CLUB MEMBERSHIP You'll get:

-2 fat blasting workouts a week
-Free access to 3 nutrition and fitness seminars-Education about the 4 components to lifelong fitness.
-Monthly Assessments
-24-7 access to the facility-showers, free weights, kettle bells, TRXs, Sand Bags, Bulgarian Bags, plate and stack machines, treadmills, elliptical and rowing machines.
-Special prices on our martial arts and Zumba programs.
-Money Back Guarantee

DEADLINE to register: Friday January 6th at midnight.
Offer Expires: Friday January 13th at midnight!!!!!!!!

Email Stephanie Miller at Stephanie@myfitnessexplosion.com to register by Friday January 6th!!

Don't miss this!

like us TODAY!

Upcoming seminar!!!

2012-01-05T13:10:00.000-05:00

Anna here. So excited. The flyers are in! Professional 99% accurate bodyfat testing company, YardstickFitness.com will be there doing your bodyfat for $25!

See you there.

Kicking Fat and Lethargy to the Curb!

2012-01-03T12:40:00.009-05:00

Hi Readers, Anna here.

These are the TOP 2 complaints I hear.

"I want to lose belly fat/love handles/ hips"
"I want more energy"

The number 1 objection I hear is "I want to workout more but I am exhausted and I have no time!"

First, don't look to your workout to reduce a certain "area" by "working that area." The places the body stores and reduces fat is genetically controlled. Just look around at families and notice their storage areas. Some fat storage areas are indeed common to most people, but for ALL PEOPLE this is the strategy: overall body fat loss will shrink all areas over time, but losing fat is one spot is virtually impossible. Most people telling you than can be done are selling you something. No matter where we store fat, we can firm muscle under the fat and we can reduce overall body fat with metabolic training and nutrition plans. But most say they don't have the energy for all that.

So how about ENERGY anyway?

But you can do something about this before you ever start your workout program. Which is good for those who feel too tired to workout. I think people who feel better move more. And once they move more, they feel even better, etc. The trick is to start that ball rolling. If our body fat percentage is high, no matter what we weigh, then we are by and large a big toxic, overfat, tired mess. Which is a tough place to start a workout program. Toxins are stored in our body fat. The body cannot break down the toxins when there is not enough nutrition on board to run the detoxification pathways. Taking vitamins and supplements WILL NOT HELP if you are committed to eating packaged and glowinthedark foods and drinks. Vitamins are only catalysts to help assimilate the food you are already eating.

So, you want to shift your diet to whole foods, organic if possible. This reduces the amount of toxins going in and if you will add the water intake recommended below it will help flush out what is already there. Your energy will increase within half an hour after your first clean meal with pure clean water. In 1 day your digestive system will use the fiber naturally occurring in the cleaner foods and the water to really start releasing the garbage slowing you down. The metabolic system begins to run more efficiently and VIOLA! Fat loss starts occurring and when the fat goes, so do the toxins! Its a great cycle.

That is why we recommend people kick start their weight loss journey with "The 24 Day Challenge." If you want to take the 24 Day Challenge and take advantage of clean healthy energy from pure and clean vitamins and supplements, you MUST commit to a clean eating program, as organic (less poison, less toxins) as possible or you are wasting your time and money on a wish that this is some magic pill or potion for weight loss.

People who feel better move more. People who move more feel better. Etcetera.

Oh, almost forgot....water. Drink half the bodyweight in water per day. Water is a natural detoxifier. "The solution for pollution is dilution!"

If you want be healthy, love yourself, play with your kids, have energy to enjoy life, you cant do it when your body is overweight out of shape and lethargic. Take time to check this out and take the challenge. You will not believe what happens when you lose fat and live in a balanced nutritionally nourished body.

Contact me, Anna, when you are ready. I will give you the number of the coach you will be working with and place your order.
Anna
PS-Time is ticking on our FB likers only special for 1 month free!

Get a whole month FREE of MOM MORNING OUT FIT CAMP, AFTERSCHOOL TEACHERS FIT CAMP AND LUNCHTIME LIVE FOR THE WORKING PROFESSIONAL...

Offer ends this FRIDAY at midnight!

Like Us Today

5 Secrets to Creating Perfect Eating Habits

2012-01-02T14:50:00.000-05:00

What are perfect eating habits?

In addition, is eating really a habit?

Perfect eating is dictated by your goals. The goal of overall health and nutrition applies to everyone. Then some have that extra goal of wanting to look a certain way. I bet if you are reading this article, you fall into that category. Eating in a way that is consistent with the goal you have is ‘perfect.’ Moreover, eating is indeed a habit. If we ate strictly to counteract hunger, 60% of Americans would not be overweight or obese and we would all be walking around looking like a warrior in an African tribe. It has been estimated that 75% of overeating stems from emotional eating. This is eating for some other reason than hunger. And it makes sense because while eating does not change the situation causing the emotions, it certainly numbs the emotion, passes the time, distracts you from the emotion, feels like a reward, etc. You get the picture.

The point is we use food for a 100 different reasons besides hunger and fuel. This is not to say that food is not also for enjoyment and pleasure. But we are living in a world of over indulgence and using food as our only means of enjoyment, celebration, and reward. In case you have not noticed, that is totally incompatible with living your life in a head-turning body. This is also true if your goal is to improve your body. Your current eating habits are not going to get you there. Please understand that there is nothing in the world wrong with eating anything you want. There are NO BAD FOODS!! There are bad amounts and bad habits. If you want what you want and you are not there yet, you have to decide if you are willing to do what it takes to get there. I like the saying

“You can have anything you want; you just can’t have everything you want.”

Bottom line, you can certainly eat whatever you want! Just do not complain that you are not happy with your current state of health or that you do not look like LL Cool J or Demi Moore in Striptease! This is your goal. So decide. Whine and make excuses or get down to business. It is ALL up to you and in your control. Ultimately, that is what makes it so hard. The question is how you stop this behavior. If you have not already, begin the whole process by researching how and what you need to eat to meet your goals. The information is on the internet, or you can hire a personal trainer or check out a book at your local library.

Keep a log. The large majority (around 90%) of us fails to keep an eating log or much less, an emotional eating log and swear up and down this is not a problem for us. That makes 90% of us that are in denial. IT is difficult to address what you do not know or do not wish to face. It is like trying to hit a moving piñata with a blindfold on! The chances of success are slim and the energy wasted is enormous. In the short run, the only way to address this issue is to write down every morsel that goes in your mouth, WHEN it goes in. “If you BITE IT, WRITE IT.” Also write your emotions in your log before you and after you eat, as well as how hungry you were before you ate, and then after. This may seem annoying and you will be tempted to do this half way. Half way is writing it down a few hours later or only doing it sometimes, doing only the food log part and not the emotions or hunger level part and not doing it when you leave town or are away from the house. Wanting freedom from this is ignoring the problem. Which is fine, nobody is holding a gun to your head. However, if you want to make meaningful changes, then you have to decide if you want it bad enough to take the necessary steps. If you do, then this is step one. A small spiral notebook with pages about the size of note cards is a great tool because it travels well and a pen will secure to the spiral rings.
Review your log every 5 to 7 days and become aware of the times of day and emotions triggering your incompatible eating. Notice I did not say, “Bad eating.” There is no bad eating. There are just habits incompatible with your goal. If you have done the necessary work outlined above, this part is rewarding. You will start to discover the issues you face and will be over half way to addressing what just a few days prior you did not even know you were fighting! The blindfold is off. Now you are using a lot less energy and have a much higher chance of success.
Create the replacement list. Make a list of things you can do that will ADDRESS the emotions you used food to deal with. In a short time, you will begin to recognize trigger emotions and times of day, and when you do, go straight to your list and practice change! As that time of day creeps up, have a plan in place to prevent the old pattern. For example, a common habit that is incompatible with most people’s goals is that afternoon drop in energy that leads to a chocolate or starchy snack. You are going to discover you are actually hungry at this time (probably) so the answer here is to have a snack that is compatible with your goals ready to eat. Make it appealing and convenient. Boredom snacking in the afternoon when you are not hungry can often be replaced with a cup of hot tea while you go read your goals and think about why you want to change. Alternatively, a 2-minute journaling session about why this is important to you. Find what works for you.
Create a no-fail eating plan every day. Planning your food a day in advance ensures that when that emotion or a challenging time of day hits, you are not tempted by incompatible foods as you try to combat old habits. Plan your meals and ensure you have your trigger times well covered and plenty of food and/ or options all day long so that you no longer have to resist all those choices. When you do this, the old emotions and trigger times of day will still happen, the difference is you made the choice about your food intake yesterday when your emotions did not have a grip on you.
Choose one habit that is keeping you from your goal. Common saboteurs are the evening sweet tooth and full weekends ‘off the wagon.’ Using your food log, identify what drives these choices and choose your replacement behavior. Then set a fun goal of 30 days straight where you engage in your replacement behavior, not your old habit, and just practice. It is easy. You will not get all 30 days on your first shot, but commit not to give up! Reward yourself each time you go farther than the last time. Happily, while you are absorbed in this game, your body will be changing, that is a promise. Studies show it takes 27 days to create or stop a habit. Eating that is incompatible with your personal goals is just HABIT. Nothing more. And changing habits is UNCOMFORTABLE. Not impossible. Try sleeping on the other (“wrong”) side of the bed or sitting at a different spot at the dinner table. It is so uncomfortable you can hardly stand it! Do it for 27 days and you will never think another thing about it! Changing your eating habits is exactly the same. Do something on your replacement list instead of eating in response to your trigger emotions for 27 days straight and you will have created a new habit!

This process is detailed, tedious and time consuming, but it is not forever. It is a tool you will eventually no longer need as you break the old habits. You can reenact it when you feel yourself creating new bad habits or falling into old ones, and then once you get a handle on things, you need it less and less.

Good luck and best wishes to you in achieving your goals!

About the author:

Anna Smith is a Certified Personal Trainer (National Academy of Sports Medicine), and Lifestyle Coach specializing in fat loss solutions. She is also the owner of Revolution Fitness, Lawrenceville, Georgia. Email:revtraining@bellsouth.net

New Years Eve Thoughts-The One Thing

2011-12-31T08:54:00.002-05:00

Anna here. I found the following article on facebook of all places and its not about fitness AT ALL but it's applicable to our fitness journey in a direct way. Fitness is much more about your relationship with yourself and others as it is about the right program of reps, exercises and macronutrients.

I am adding this whole article to my daily reading so it seemed good to share it with fitness readers who are looking forward to 2012. I will read it daily until I feel that cool paradigm-shift feeling of looking at life through a new better perspective. Of the 4 subjects we teach and train on at the Rev (mindset, workout, nutrition, and supplementation) mindset is by far the most important--yet the most overlooked.

If I did not have any form of daily reading to condition my mind for the kind of day and life I wanted to lead and the kind of Mom, Wife, Friend and Business owner I wanted to be, my one and only resolution would be to adopt something. Anything at first. The only condition is for the wirds to be about the lind of life youd like to lead and the person youd like to be. Focusing on the 'whats' that I want always leaves me uninspired and tired in the long run.

Begin that habit and I believe the rest falls into place from there. I believe that people who are already on the right path and content in their life but find themselves stuck on just 1 or 2 places will benefit from this just as much as the person who feels totally lost.

I have more inspiration than I know what to with from the people I live and work with and for everyday. The first paragraph in this next article really caught my eye. All 30 are neat. Hope theyre helpful. Thanks to all for a great year!

remember...

"The body always follows the mind, so we always train the mind first."~XTEAM Creedo #1

Anna Smith

1. Stop spending time with the wrong people. – Life is too short to spend time with people who suck the happiness out of you. If someone wants you in their life, they'll make room for you. You shouldn't have to fight for a spot. Never, ever insist yourself to someone who continuously overlooks your worth. And remember, it's not the people that stand by your side when you're at your best, but the ones who stand beside you when you're at your worst that are your true friends.
2. Stop running from your problems. – Face them head on. No, it won't be easy. There is no person in the world capable of flawlessly handling every punch thrown at them. We aren't supposed to be able to instantly solve problems. That's not how we're made. In fact, we're made to get upset, sad, hurt, stumble and fall. Because that's the whole purpose of living – to face problems, learn, adapt, and solve them over the course of time. This is what ultimately molds us into the person we become.
3. Stop lying to yourself. – You can lie to anyone else in the world, but you can't lie to yourself. Our lives improve only when we take chances, and the first and most difficult chance we can take is to be honest with ourselves. Read The Road Less Traveled .
4. Stop putting your own needs on the back burner. – The most painful thing is losing yourself in the process of loving someone too much, and forgetting that you are special too. Yes, help others; but help yourself too. If there was ever a moment to follow your passion and do something that matters to you, that moment is now.
5. Stop trying to be someone you're not. – One of the greatest challenges in life is being yourself in a world that's trying to make you likeeveryone else. Someone will always be prettier, someone will always be smarter, someone will always be younger, but they will never be you. Don't change so people will like you. Be yourself and the right people will love the real you.
6. Stop trying to hold onto the past. – You can't start the next chapter of your life if you keep re-reading your last one.
7. Stop being scared to make a mistake. – Doing something and getting it wrong is at least ten times more productive than doing nothing. Every success has a trail of failures behind it, and every failure is leading towards success. You end up regretting the things you did NOT do far more than the things you did.
8. Stop berating yourself for old mistakes. – We may love the wrong person and cry about the wrong things, but no matter how things go wrong, one thing is for sure, mistakes help us find the person and things that are right for us. We all make mistakes, have struggles, and even regret things in our past. But you are not your mistakes, you are not your struggles, and you are here NOW with the power to shape your day and your future. Every single thing that has ever happened in your life is preparing you for a moment that is yet to come.
9. Stop trying to buy happiness. – Many of the things we desire are expensive. But the truth is, the things that really satisfy us are totally free – love, laughter and working on our passions.
10. Stop exclusively looking to others for happiness. – If you're not happy with who you are on the inside, you won't be happy in a long-term relationship with anyone else either. You have to create stability in your own life first before you can share it with someone else. Read Stumbling on Happiness .
11. Stop being idle. – Don't think too much or you'll create a problem that wasn't even there in the first place. Evaluate situations and take decisive action. You cannot change what you refuse to confront. Making progress involves risk. Period! You can't make it to second base with your foot on first.
12. Stop thinking you're not ready. – Nobody ever feels 100% ready when an opportunity arises. Because most great opportunities in life force us to grow beyond our comfort zones, which means we won't feel totally comfortable at first.
13. Stop getting involved in relationships for the wrong reasons. – Relationships must be chosen wisely. It's better to be alone than to be in bad company. There's no need to rush. If something is meant to be, it will happen – in the right time, with the right person, and for the best reason. Fall in love when you're ready, not when you're lonely.
14. Stop rejecting new relationships just because old ones didn't work. – In life you'll realize that there is a purpose for everyone you meet. Some will test you, some will use you and some will teach you. But most importantly, some will bring out the best in you.
15. Stop trying to compete against everyone else. – Don't worry about what others doing better than you. Concentrate on beating your own records every day. Success is a battle between YOU and YOURSELF only.
16. Stop being jealous of others. – Jealousy is the art of counting someone else's blessings instead of your own. Ask yourself this: "What's something I have that everyone wants?"
17. Stop complaining and feeling sorry for yourself. – Life's curveballs are thrown for a reason – to shift your path in a direction that is meant for you. You may not see or understand everything the moment it happens, and it may be tough. But reflect back on those negative curveballs thrown at you in the past. You'll often see that eventually they led you to a better place, person, state of mind, or situation. So smile! Let everyone know that today you are a lot stronger than you were yesterday, and you will be.
18. Stop holding grudges. – Don't live your life with hate in your heart. You will end up hurting yourself more than the people you hate. Forgiveness is not saying, "What you did to me is okay." It is saying, "I'm not going to let what you did to me ruin my happiness forever." Forgiveness is the answer… let go, find peace, liberate yourself! And remember, forgiveness is not just for other people, it's for you too. If you must, forgive yourself, move on and try to do better next time.
19. Stop letting others bring you down to their level. – Refuse to lower your standards to accommodate those who refuse to raise theirs.
20. Stop wasting time explaining yourself to others. – Your friends don't need it and your enemies won't believe it anyway. Just do what you know in your heart is right.
21. Stop doing the same things over and over without taking a break. – The time to take a deep breath is when you don't have time for it. If you keep doing what you're doing, you'll keep getting what you're getting. Sometimes you need to distance yourself to see things clearly.
22. Stop overlooking the beauty of small moments. – Enjoy the little things, because one day you may look back and discover they were the big things. The best portion of your life will be the small, nameless moments you spend smiling with someone who matters to you.
23. Stop trying to make things perfect. – The real world doesn't reward perfectionists, it rewards people who get things done. Read Getting Things Done .
24. Stop following the path of least resistance.– Life is not easy, especially when you plan on achieving something worthwhile. Don't take the easy way out. Do something extraordinary.
25. Stop acting like everything is fine if it isn't.– It's okay to fall apart for a little while. You don't always have to pretend to be strong, and there is no need to constantly prove that everything is going well. You shouldn't be concerned with what other people are thinking either – cry if you need to – it's healthy to shed your tears. The sooner you do, the sooner you will be able to smile again.
26. Stop blaming others for your troubles. – The extent to which you can achieve your dreams depends on the extent to which you take responsibility for your life. When you blame others for what you're going through, you deny responsibility – you give others power over that part of your life.
27. Stop trying to be everything to everyone. – Doing so is impossible, and trying will only burn you out. But making one person smile CAN change the world. Maybe not the whole world, but their world. So narrow your focus.
28. Stop worrying so much. – Worry will not strip tomorrow of its burdens, it will strip today of its joy. One way to check if something is worth mulling over is to ask yourself this question: "Will this matter in one year's time? Three years? Five years?" If not, then it's not worth worrying about.
29. Stop focusing on what you don't want to happen. – Focus on what you do want to happen. Positive thinking is at the forefront of every great success story. If you awake every morning with the thought that something wonderful will happen in your life today, and you pay close attention, you'll often find that you're right.
30. Stop being ungrateful. – No matter how good or bad you have it, wake up each day thankful for your life. Someone somewhere else is desperately fighting for theirs. Instead of thinking about what you're missing, try thinking about what you have that everyone else is missing.

CREDIT: Full article written by Marc at Marcandangel.com HERE

Back relief core strengthening exercise - Exercise Demo #1 of the Week

2011-12-29T17:04:00.001-05:00

TRX push up - Exercise Demo #2 of the Week

2011-12-29T17:00:00.002-05:00

"The Power of Protein"..Anna in The Ranch Hand Newsletter

2011-12-28T13:20:00.001-05:00

Anna was quoted in "THE RANCH HAND" quarterly newsletter on the way protein works in the body at the request of Jennifer Erickson, an old friend from University of Georgia who is now the Corporate ISO Administrator, Agri Beef Co ... thanks Jennifer for the chance!

Writing my thesis and working as an AG Econimist for the USDA I always wanted to be published in an ag publication...never thought I'd get published in my fitness life!

The Ranch Hand is a quarterly newsletter intended to provide producers in the Northwest with valuable ranch management information as well as to promote beef as a healthy and nutritious source of protein.

Since 1968, Agri Beef Co. has remained one of the most respected companies in the beef industry. Founded by Robert Rebholtz, Sr., the company started out as a ranching and cattle feeding operation. Guided by his vision to produce the highest quality beef, Agri Beef Co. is now involved in every step of beef production including ranching, cattle feeding, animal nutrition, beef processing, marketing, and sales. Adhering to the principles of sustainability, total quality, animal well-being and responsible business, Agri Beef Co. has developed a truly unique production model that incorporates a portfolio of the higest quality brands in the U.S.

ore info on www.agribeef.com

MEMBER NEWS AND UPCOMING EVENTS

2011-12-20T11:28:00.000-05:00

DECEMBER 31, 2011--- NEW YEARS EVE 5K!

WE ARE A PROUD SPONSOR OF THE FLASHLIGHT 5K IN LAWRENCEVILLE ON NEW YEARS EVE AT 5PM. REGISTER at www.fumclv.org TO RUN AND WEAR YOUR REV SHIRT AND REPRESENT! See you there!

JAN 29, 2012-----REV FAMILY PLAY DATE: Stone Summit Rock Climbing Center - lets put all this strength training to the test ATHE NATION’S LARGEST ROCK CLIBING GYM 3701 Presidential Parkway (I-85 & 285 – Spaghetti Junction). SIGN UP AT FRONT DESK!

JAN 19, 2012--- TOTAL BODY TRANSFORMATION CLASS IS OUR FREE MONTHLY MEMBER SEMINAR SERIES THAT CONSTANTLY CHANGES TO KEEP OUR MEMBERS EDUCATED AND MOTIVATED ON EVERYTHING RELATED TO THEIR SUCCESS, ALSO FREE TO FIRST TIMERS TO THE REV OR FRIENDS OF REV MEMBERS.

The topic is organic vs non-organic, what’s the big deal. Learn when it counts and when it’s just a waste of money…

NOW THROUGH MARCH ----THE GREAT REVOLUTION FITNESS Referral Contest - Who do you know that would love our services? BE ON THE LOOKOUT for our referral station with tips for winning, and gifts for free passes to help you encourage your friends family and coworkers. Grand prize and runner up prize goes to the top 2 referring members. Must refer 3 members to qualify. Each new member referred gets you an entry in the prize drawing.

GRAND PRIZE: $500 CASH

RUNNER UP: GIFT CERTIFICATE TO SEASONS 52

REFERRAL DRAWING: GIANT GYM BAG GIFT worth over $100!!!

a new gym bag stuffed with every kind of treat we can fill it with from gear to supplements to workout clothes to free massages and MORE

We sell results not gym memberships

www.revtraining.com

KEEP UP WITH US ON FACEBOOK------->

Positivity and Consistency

2011-12-08T11:22:00.001-05:00

I was talking to Kathy at her session on Tuesday at lunchtime and to help get her mentally ready for her workout, I asked her to think during her warm up what are her 5 behaviors to focus on to get to her ultimate goal (asked her to repeat that to me too). Her first two were "positivity and consistency" and we talked about the other 4 but that was at the top of her head. She has lost weight, gained immeasurable inner strength and quite a bit of out strength - look at those arms - but thought we could all take something from that lesson today.
Congrats Kathy!
Anna

XTeam Results-Is this program working?

2011-12-07T11:42:00.001-05:00

Newsletter Readers Will Get the Before and Afters this week!

In the beginning the idea was to provide better service and results than personal training, create a product people could stick with and afford long term. Do you think its working? Comment on Facebook and stay tuned. More to come, these were just a few that Krissy, our 9:30 Xteamer was kind enough to put together for us. I will post more when they come!

~Anna

Free Seminar Handout for Blog Readers :)

2011-12-05T14:39:00.001-05:00

I had to share for the lucky devils at today's seminar where they will learn the 2 reasons they aren't burning fat and get 4 strategies to double their results!!! I have no problem coming to your office - email me a time and chances are I will make it happen! LETS DO THIS! ~Anna

More preliminary results from XTeam

2011-12-01T21:57:00.001-05:00

"Before I came to the Rev I had been trying to make a change for over a year. I felt fat for the first time in my life, heavy all over, bloated and out of breath and didn't like anything I had to wear-just YUCK! I needed a life change and wanted to look and feel better and finally decided to take time for me. I had seen all the people The Rev has helped and so I decided to give it a try. I am changing, I have tons of energy, definately not out of breath anymore and I have lost 18 pounds! I was at about a 14 pound loss in this picture. Through this program of seminars, a mindset, nutrition and workout manual, and 2 sessions a week with a trainer in a small group (max of 5) I have learned what and how to eat, how to EFFECTIVELY exercise, and that I am worth the time and effort to change. All for half what I would pay for a personal trainer.

I recommend that if you are looking to learn a lifestyle change not a quick fix (part of our X-Team Creed!) that you are worth it, it is worth the money, and you will feel accomplished and fabulous." ~Krissy Reed

Meet Krissy. She the owner of RKR Photography and mother to Rachel (5) and Ryan (3) and wife to Steve,age not released ;)

With XTeam You Get RESULTS not a MEMBERSHIP!

2011-12-01T09:47:00.002-05:00

Anna Smith, NASM CPT

The Revolution Personal Fitness Center

results. driven. fitness.

Revolution Fitness on FACEBOOK

www.thetrainingrevolution.com

678-407-1021

annathetrainer@me.com

Women and Metabolism

2011-11-28T07:29:00.001-05:00

Your metabolism is all reactions by which the body gets and spends energy. Your Resting Metabolic Rate RMR) , and the calories burned through eating, exercise and daily activity make up your total daily expenditure (TDE).

If your TDE is less than the calories you consume in a given period, you will store those excess calories for another time (as fat).

The largest component of the TDE is by far your RMR. The shocking fact is it is NOT exercise! So, the big question on every woman's mind is how can I increase my RMR?!?!

There are 8 factors that affect RMR:

Genetics
Age
Fat Free Mass
Surface Area
Temperature
Caloric Restriction
Hormones
Menopause

Can you guess which ones you can control and which ones will help you keep your body weight in a healthy or desirable range? If you had been to our Seminar last month you would know. It's not age! Do a little research or keep your eyes peeled for our next seminar on this topic. This month we are talking about "How to get through the Holidays without starting over in January!" Dec 13th at 6:45pm.

If you've never been to one, you can attend one for FREE!

Anna Smith, NASM CPT

The Revolution Personal Fitness Center

results. driven. fitness.

Revolution Fitness on FACEBOOK

www.thetrainingrevolution.com

678-407-1021

annathetrainer@me.com

Take the $$$$ and RUN!

2011-11-22T08:30:00.001-05:00

OK this is a MEMBERS ONLY special.

You know how our motto is "Get RESULTS not a MEMBERSHIP" and everything we do, no matter how different from mainstream, is to get our cents results. I question everything the fitness industry does!

So check this out--All we want to do is incentivize you to get great results. To take what we give you and USE it. BE compliant. Train that mind like the newsletter said yesterday...visualize how great you are going to feel on New Year's Day when everyone else is resolving to UNDO what they've DONE.

Not you.

No way.

Uh-uh.

When you get great results people what to know what you are doing, where do you get all this great information and if its something they could try. All you have to do from there get their information and have us contact them. Let us do the rest.

The member who refers to most new members before Feb 1, 2012....wins $500 CASH!

Thats right, $500.

CASH.

It's soooooo easy, just stay your course, get your results and reel em in. We set this up for you to WIN. The New Year is THE TIME in this business and we want to make you a part of it... so get out there and strut your stuff while everybody is looking for a solution their resolution...because its PRIME TIME!!

Here's to your health (and your bank account!)

Watch the Game Without Blowing Your Diet!

2011-11-20T13:25:00.001-05:00

This time of year is filled with food, festivities and fun - AND FOOTBALL! It's time to watch the last of the college games and there are still many to see before the big Super Bowl game.

You can have a great time watching the games without fumbling your diet.

Have a small snack before going out or just watching the game on TV. Going to a party hungry often results in overeating.

Stick to a strategy for eating; don't let your eating be dictated by the pace of the game.

Fill up on nutrient-dense foods like fruits, veggies and grains.

Make just one trip to the party buffet.

Use a plate for even the smallest snack. You'll eat less.

Moderate your alcohol intake. Alcohol causes blood sugar to drop, which leads to hunger.

Party hosts, stick to fresh vegetables with a low-fat yogurt dip, fruit kabobs, popcorn, pretzels with mustard dip, hummus with pita chips, baked tortilla chips and salsa, and plenty of water.

You'll score points with your guests and help guarantee your get-together will be a hit right up until the final whistle.

Its life not a quick fix! A little strategy and you'll win : ) Somebody stop me with the cheesy puns...
Anna

REV RUNners DOMINATE The Chateau Elan RUN FOR HOPE!

2011-11-20T07:41:00.001-05:00

Cute shot of almost all the Rev Runners that made it out for the run today..the cool thing is-it was cold at tjr end and ULTRA hilly-the hilliest ive ever run-everybody killed it! we're missing Chet, Jennifer and Tracey. What race should we do next?

Chet (not pictured) did the 10Kin 45 minutes y'all!!! That was a 4thplace overall finish. He was a sweatcicle but hung out to watch us all cross the finish line but had to get to the car before pictures...

Corporate Program: 2 Current Openings Available

2011-11-17T08:37:00.001-05:00

If you

work in an office?
are a member of MOPS group?
are in a book or church club?
networking group?
have a really big family?

you can take advantage of our corporate program, which is really just group personal training on mindset, nutrition and working out.

We call it "Fit Club" because when you start an adventure like this with others, it feels like you have your own "club"! It is growing by word of mouth, so its proving to be a hit... but I haven't officially announced it yet. Thought this would be a great opportunity for some people who might not know about it. We have room in:

9:30am - Tuesdays and Thursdays (thought this was great for the Moms or small groups)

11:30am-Wednesdays and Fridays (great for an office)

The program is $99 to register and $120/month, details below.

CORPORATE RATE FOR GROUPS: $99 to register, $85 for 5 people, or $79 for 10, PLUS FIRST MONTH FREE.

Here are the bells and whistles everyone gets when they join:

"Revolution Fitness Club"

The result guarantee is pretty sweet!
2 CUSTOMIZED TRAINER LED WORKOUTS FOR INCREASED METABOLISM AND FAT LOSS FOR YOUR FITNESS LEVEL.
E-BOOK: "TOTAL BODY REVOLUTION: MINDSET WORKOUT AND NUTRITION MANUAL"
COMPANION MINDSET, WORKOUT AND NUTRITION E-JOURNAL
24-7 ACCESS TO PRIVATE FACILITY
MOUNTAINS OF TEAM SUPPORT!!!!!!!!
FREE ATTENDANCE AT THE MONTHLY FITNESS SEMINARS LED BY CERTIFIED TRAINERS FOR YOU AND YOUR FRIENDS
1 ON 1 COACHING BY NASM CERTIFIED TRAINER TO HELP YOU OVERCOME *YOUR* OBSTACLES BECAUSE 1 SIZE DOES NOT FIT ALL!!!!!!! UNLIMITED EMAIL ACCESS WITH MAX 1 WEEK TURNAROUND, FOOL LOG REVIEWS, AND MONTHLY COACHING CALLS AS NEEDED.

Partner Training for this Month's Strength Phase

2011-11-16T15:56:00.002-05:00

Super cool to watch members learn how to spot each other and train together this month! Neat project!

Anna Smith
Revolution Personal Fitness Group
"Revolution Fitness" on FACEBOOK!
Results. Driven. Fitness.
www.revtraining.com
678.407.1021

Anna Smith, NASM CPT

The Revolution Personal Fitness Center

results. driven. fitness.

Revolution Fitness on FACEBOOK

www.thetrainingrevolution.com

678-407-1021

annathetrainer@me.com

12:30 XTeam Gets It Done!

2011-11-16T15:56:00.001-05:00

Anna Smith
Revolution Personal Fitness Group
"Revolution Fitness" on FACEBOOK!
Results. Driven. Fitness.
www.revtraining.com
678.407.1021

Anna Smith, NASM CPT

The Revolution Personal Fitness Center

results. driven. fitness.

Revolution Fitness on FACEBOOK

www.thetrainingrevolution.com

678-407-1021

annathetrainer@me.com

Kill your chocolate cravings with this recipe!!!

2011-11-15T15:28:00.001-05:00

Hi blog readers:)
The more I train the more I learn that people just dont know what to eat, or how to overcome cravings and keep their food from getting boring. So, Ive started a seminar series to address these issues as sort of an experiment on what we should be doing in our industry vs. what's being done.

Recipes are a large part of the solution I'm finding, so here's a KILLER one.

If i said this was high fiber high protein and delicious,would you believe me? Omg you should!!!
Enjoy. Let me know how it turns out.

Chocolate Pumpkin Cake

2011-11-15T15:17:00.001-05:00

Ingredients:

1/4 cup oat flour or whole wheat flour
1 Tb cinnamon
6 packets of stevia sweetener
3 scoops chocolate protein powder
2 Tb cocoa powder
1/4 tsp baking powder
1/4 tsp salt
3 egg whites
15 oz. can pumpkin puree

Directions:

Set oven to 425 degrees F.
Mix all the ingredients together until well combined.
Spray a square pan or a round pan (round makes it look more like a cake) with non-stick spray and pour the batter inside.
Bake for 25 minutes, check cake once finished by placing a toothpick in the middle. If it comes out clean then it's done.
Cool and ENJOY!

Anna Smith

Revtraining Fitness Group

Results. Driven. Fitness.

Personal Fitness www.thetrainingrevolution.com

Fit Camp For Fat Loss

www.revtraining.com

678.407.1021

Supplements- Are They Worth It?

2011-11-14T08:47:00.001-05:00

Hi there fitness reader, glad you are here. Lets get to the bottom of this. Although supplements are a great addition to your weight loss and/or muscle gain journey, and your health journey know that supplements have a 5-10% effect on the body. What does that mean? It means that if you do nothing more than add supplements that it may work 10% for that guy but only 5% for you. Now dont be confused. If your breakfast goes from a bagel with cream cheese to a night nutrient quality protein shake on a regular basis, I would say youll see more like a 45% improvement in health anc leaness. Its important to know thatour bodies will respond differently to supplements know matter how good the name of the brand is. So, being willing to try it and assess YOUR results is key. For me, as 1 example, the absence of the twice yearly sinus infection inspires me to take my multi and omegas with breakfast every morning. I have more but you get the picture.

How to find if a supplement works for you?:

In order to see if a supplement works for you, you need to allow a minimum of 3 months before you see the effects it has on your body. If after 3 months you don't see results that you know that supplement should be providing then it is not worth the money. Some people take supplements for 1 month and want fast results...NO NO NO it does not work that way. Taking supplements takes a combination of eating clean, exercise, along with the supplement.Supplements are not magic pills or powders!

How to find if a supplement works for you?:

In order to see if a supplement works for you, you need to allow a minimum of 3 months before you see the effects it has on your body. If after 3 months you don't see results that you know that supplement should be providing then it is not worth the money. Some people take supplements for 1 month and want fast results...NO NO NO it does not work that way. Taking supplements takes a combination of eating clean, exercise, along with the supplement.Supplements are not magic pills or powders!

What do supplements do for me?:

Even though certain supplements may only have a slight percentage of effectiveness for some people, it's enough to lead to great results for certain individuals. For example, protein powder is a supplement I have found to include in my diet that has allowed me to meet my high protein needs. On the other hand, I have met people who are overweight and have found taking fiber as supplement has helped them to feel fuller longer which in turn allows them to eat fewer calories because it keeps their appetite in check.

Can I do without supplements?:

Of course! you can always do without supplements, the only problem is that America is a very overweight country with bad eating habits and the majority of people are not getting the amount of vitamins and minerals that they need. In addition, when trying to lose weight or gain muscle you may find that it is difficult to meet your needs without supplements. That's why they are called 'supplements' they are made to supplement when it is difficult to obtain it through food. For example in order for me to meet my daily protein needs I'd have to eat 24 ounces of chicken. I personally couldn't stomach that I would be too full to eat every 3 hours. So protein shakes help me get get my protein needs fast.
What supplements should I take to lose weight and or gain muscle?:

There are too many to list but here is a list of the most popular. You need to take time and research and see which ones you feel may help assist you for your personal goals.
L-Carnitine (fat burn)
Glutamine (muscle recovery)
BCAA (builds muscle)
Yohimbe (fat burner)
Whey, Soy, Egg, Hemp etc. protein powder (builds muscle)
Multi-vitamin (health, wellness, weight loss)
Fish Oil (health and wellness)
Green Tea Extract (provides energy, fat burner)
Creatine (build muscle)
Glucosamine (joint support)
ZMA (testosterone booster, builds muscle)
Casein (slow digesting protein)
CLA (weight loss, build muscle)
Fish Oil (health, well being, lose weight)
*By no means do I use all or any of these supplements, this is strictly just a list. Before taking any supplements you are unsure of always consult your physician

Anna Smith, NASM CPT

The Revolution Personal Fitness Center

results. driven. fitness.

Revolution Fitness on FACEBOOK

www.thetrainingrevolution.com

678-407-1021

Original Inspiration and Source:

Pay Fitness Forward
"It's not food if it arrived through the window of your car." -Michael Pollan

Hope is not a Strategy- Getting to New Year's Thoughts

2011-11-09T08:22:00.000-05:00

Hope is not a Strategy

This email was courtesy of the e-newsletter I get from simpletruths.com. I recommend the website and Brian Tracy materials wholeheartedly!

**********WHY are some people more successful than others? Why do some people live happier lives and accomplish more in the same number of years than the great majority?If I had to pick one answer to these questions, I wouldn't hesitate ... my answer would be self discipline.Albert Gray said it best, "The common denominator of success - the secret of success of every person who has been successful - lies in the fact that they formed the habit of doing things that failures don't like to do."Gray "nailed" it!Why?

Because self discipline affects so many facets of your life. It affects your ability to reach your goals; it affects your personal health, your time management, your ability to manage your finances and even your character.Brian Tracy is one of America's leading authorities on the development of human potential. He speaks to over 250,000 people a year, and is also a best-selling author who has written 25 books.I'm honored that Brian has written a book for Simple Truths titled: The Power of Discipline...7 Ways It Can Change Your Life.Take a quick look at the table of contents...Introduction5Self Discipline and Goals8Self Discipline and Character26Self Discipline and Time Management40Self Discipline and Personal Health50Self Discipline and Money64Self Discipline and Courage76Self Discipline and Responsibility92

Today, I'd like to share a brief excerpt from Brian's chapter on Self Discipline and Goals. Enjoy!

An excerpt from The Power of Discipline
by Brian Tracy

Your ability to discipline yourself to set clear goals, and then to work toward them everyday, will do more to guarantee your success than any other single factor.You've heard it said that, "You can't hit a target you can't see.""If you don't know where you're going, any road will get you there."Wayne Gretsky said, "You miss every shot you don't take."It seems that only 3% of adults have written goals and plans, and they earn more than the other 97% put together.Why is this? The simplest answer is that, if you have a clear goal and a plan to achieve it, your focus is fixed on a set course of action. Instead of becoming sidetracked by distractions and diversions, your time is focused on a straight line from start to finish. This is why people with goals accomplish so much more than people without them.The tragedy is that everyone thinks they already have goals. But what they really have are hopes and wishes.A wish has been defined as a "goal with no energy behind it." Hope is not a strategy.Goals that are not written down and developed into plans are like bullets without powder in the cartridge. People with unwritten goals go through life shooting blanks. Because they think they already have goals, they never engage in the hard, disciplined effort of goal setting, the master skill of success.USA Today reported on a study a couple of years ago. First, researchers selected people who made New Year's resolutions. Then they divided these people into two categories: those who made New Year's resolutions and wrote them down, and those who made New Year's resolutions, but neglected to write them down.Twelve months later, they followed up on the respondents in this study. What they found was astonishing! Of the people who made New Year's resolutions but neglected to write them down, only 4% actually followed through on their resolutions.However, among the group that took a few minutes to record their New Year's resolutions, 44% followed through on them. This difference of more than 1100% proves the simple act of crystallizing resolutions or goals on paper increases likelihood of success.In my experience of working with several million people over the past twenty-five years, the disciplined act of setting goals, making plans for their accomplishments, and then working on them daily, increases the likelihood of achieving your goals by ten times, or 1000%.This does not mean that goal setting guarantees success, only that it increases the probabilities of success by ten times. These are very good odds to have working in your favor.
***************

So if you are going into these Holidays thinking, "well Gee I *HOPE* I don't gain that 7 pounds again this year and start 2012 even heavier and more miserable. I'll just try" then you are also thinking "I better brace myself" because you know as well as I do that Hope Is Not a Strategy. Come to our studios and let us give you the strategies you can use to prevent this from happening. And with a little self discipline you can enjoy the holidays without regret!

Mark your calendars now for our next seminar!

Holiday Survival Guide: How to party through the Holidays and not have to start over in January!

Dec 13 6:45pm. Come prepared to learn little tips and tidbits to get you through the holidays without extra pounds. You also won't want to miss some of the great deals that will be offered for Christmas Presents! See you then!

2011-11-08T15:38:00.000-05:00

LITTLE STORY ABOUT THE LIGHT THAT CLICKS

Do you ever stress about an eating event coming up?

Do you ever plan and strategize with an anxious and nervous feeling because you figure you will not live up to your own expectations anyway?

This is a DISEASE infecting your weight loss efforts, I tell you. And I have the cure.

All you have to do is decide whether this is something you honestly, truly, for real, without question, and with all of your heart, value.

When you truly decide something is important to you, you WANT it. I mean, the kind of want that makes you do things the normal you would not do. There is a universal truth that there are almost NEVER external obstacles to achieving our goals. They are almost ALL internal. Because the truth of the matter is we are in charge of our TIME and our ACTIONS.

Yowza. I'd really like to blame my many failed attempts at various things on something or someone else. But in reality, it's all me.

When it comes to eating in a way that supports our goals, there is nothing that can stop you when you have decided you want this thing you are going after. You can buy M & M's for your toddler and hand them to her without tasting one, even after she hands them back and they stay in your purse for a week. Not one. You can go to your favorite restaurant and order EXACTLY what will get you to your goal as fast as possible and not think twice. You'll even feel smug about it.

This can be referred to as the lightbulb going off, or a "click" that happens when someone just makes up their mind. After that, everything changes.

So take action. Stop beating your head against the wall. Examine your true values today! Get to the heart of what you really really want. Then if you act of those things, you will be successful at those things.

If getting through the Holidays Healthy is of value to you and you can make it, we are doing a seminar just for you.

Mark your calendars now for our next seminar! Holiday Survival Guide: How to party through the Holidays and not have to start over in January! Dec 13 6:45pm. Come prepared to learn little tips and tidbits to get you through the holidays without extra pounds. You also won't want to miss some of the
great deals that will be offered for Christmas Presents! See you then!

Send questions to Stephanie at Stephanie@myfitnessexplosion.com

Fat Burning Q & A

2011-11-02T09:31:00.001-04:00

Q: Is it better to jog or walk a long distance at a slow pace or do a short distance at a fast pace?

A: The best bet is the short one! How convenient for the Holiday-get-more-done-with-less-time-(andnowmoney) Season!!! A 150 person will burn the same calories going 20 minutes at a brisk pace as they will going 40 minutes at a slow one. Add to that the benefit of pushing oneself increases the ability of your heart and lungs to do their job at a much faster pace making you fitter, faster.

Q: Will am workouts help me lose more weight than pm workouts?

A: A calorie burned gets burned whether it is 5 am or 5 pm. Promise. The key is will that calorie get burned? If you keep promising to get up early and routinely hit snooze then you are setting yourself up to fail!! Plan to workout when its BEST for you, and when you enjoy it. For some, that is after work, before heading home. Or if you postpone workouts and give yourself a chance to develop the list of excuses that pile up easily as our days wear on, then you need to set a time early, get up, and get it done.

Not complicated, but not easy.

BEST,

Anna Smith, NASM, CPT

PS- If you live close you are invited to our free public event for more on this tomorrow night:

PLAN ON COMING TO THE NOVEMBER 3RD "FAT LOSS FACT VS FICTION" ND LEARN HOW TO CONTROL HUNGER AND MOOD AS WELL AS HOW TO TRAIN TO BURN CALORIES EVEN WHILE YOU SLEEP. YEP, I'M SPILLING THE BEANS

RSVP HERE TO RESERVE YOUR FREE SPOT!

SEE YOU THERE! ANNA

Revolution Fitness on FACEBOOK

www.thetrainingrevolution.com

678-407-1021

annathetrainer@me.com

High fiber/protein Pumpkin Pancakes and Halloween Damage Control

2011-10-25T16:37:00.001-04:00

Happy Halloween! I found the tips below from Dr. Albin the "Recipe Doctor" on WEBMD, and thought they were GREAT. Plus I wanted to share this recipe I have….

High Fiber / High Protein Pumpkin Pancakes

1/2 cup egg substitute
1/4 cup Fiber One Cereal
1 scoop vanilla protein powder
2 tbsp pancake mix
2 tbsp pumpkin puree
dash of cinnamon

Place the cereal in a small bowl and cover with hot water. Let sit for a few minutes, until softened. Drain and add to a blender along with remaining ingredients. Blend thoroughly.

Cook the pancakes on a nonstick skillet over medium-high heat, turning once after the first side is cooked through. Watch carefully, because they cook more quickly than regular pancakes.

Servings Per Recipe: 1
Amount Per Serving
Calories: 283.4
Total Fat: 1.5 g
Cholesterol: 30.0 mg
Sodium: 425.3 mg
Total Carbs: 34.5 g
Dietary Fiber: 8.5 g
Protein: 39.1 g

Beyond making smarter choices on the snack aisle, Albin offers four tips for avoiding calorie overload at this time of year:

Don't skip on exercise or outdoor time. Staying active and getting a daily dose of sunlight will help keep your mind and body balanced as the days grow shorter.
Don't munch mindlessly. Remove the Halloween candy from your sight. Keep it in the refrigerator or a hard-to-reach cabinet so you'll be fully aware of what you're doing when you grab a couple of pieces.
Decide ahead of time what your daily treat will be, and how many you'll have. Come up with a concrete number that works for you. Remind yourself that the candy will be there tomorrow if you want more.
Stock up on healthy snacks and sugarless gum. Have plenty of sugarless gum and healthy snacks (like baby carrots, grapes, apple slices) on hand for when you just feel like chewing on something.

INSTEAD OF: Chewy candy like Dots (150 calories and 22 grams sugar in two mini-boxes) and Fruit Gushers (90 calories and 12 grams sugar per pouch) …

CHOOSE: A chewy treat that has no calories or is naturally sweet.Try a piece of Ice Breakers gum (with no fat, calories, or sugar) or a mini-box of raisins (45 calories, 0 grams fat, 10 grams naturally occurring sugars).

INSTEAD OF: Chocolate bars with high-calorie caramel and peanut butteradded, like Take 5 bars (105 calories, 5.5 grams of fat and 9 grams of sugar per fun-size bar) …

CHOOSE: Chocolate treats with something low-calorie added (like puffy grains). Try mini Quaker Chewy Granola Bars (60 calories, 2 grams fat, and 4 grams sugar per bar) or fun-size Nestle Crunch Bars (60 calories, 3 grams fat, 7 grams sugar).

INSTEAD OF: Chocolate bars filled with caramel, toffee or coconut, like Heath Miniatures with 115 calories, 7 grams fat, and 13 grams sugar for 3 bite-size pieces …

CHOOSE: Plain milk or dark chocolate fun-size bars, like Hershey's fun-size bar (67 calories, 4 grams fat, 8 grams sugar). Bonus: You can also use these for baking or to make s'mores.

INSTEAD OF: Candy bars made with white chocolate like Hershey's Cookies 'n' Creme, with 73 calories, 4 grams fat, and 6.3 grams sugar per fun size bar …

CHOOSE: Dark chocolate treats, like 3 Musketeers Mint fun-size bars (63 calories, 2.3 grams fat and 9 grams sugar per bar) and Dove Dark Chocolate pieces (84 calories, 5 grams fat and 7.6 grams sugar for two foil-wrapped pieces). White chocolate not only has more saturated fat than any other type of chocolate, but lacks the healthy phytochemicals found in cocoa and dark chocolate.

More Great ideas: http://www.webmd.com/food-recipes/features/halloween_candy_lower-calorie-treats-make-holiday-less-scary?page=2

Anna Smith, NASM CPT

The Revolution Personal Fitness Center

results. driven. fitness.

Revolution Fitness on FACEBOOK

678-407-1021

revtraining@bellsouth.net

revtraining.com

Celebrate Halloween with Zumba!

2011-10-25T11:02:00.000-04:00

Zombie Zumba Night

Wednesday, October 26
5:30 p.m. to 7:00 p.m.
Cocktail "Half Hour" 5:30 p.m. to 6:00 p.m.
Zumba Party with Halloween Favorites
6:00 p.m. to 7:00 p.m.

Free for all Participants
Bring a first time friend and get a Free Class Card!

Costume Contest, Fun, Food, BYOB Drinks and Raffles

www.myfitnessexplosion.com

Revolution Fitness
1960 Riverside Parkway, Lawrenceville GA 30043

5 Reasons Food's Got A Hold on YOU

2011-10-19T02:00:00.007-04:00

REAL REASONS FOOD'S GOT A HOLD ON YOU

(HINT: IT’S NOT “JUST THAT YOU LIKE FOOD”)

Anna Smith, NASM CPT

An Unwritten Invoice. They do not sit down and assess everything their current lifestyle is costing them. They do not know exactly how much they are losing and missing out on by continuing down the path they are going. To lose weight, think of everything you are missing in life and every way that your current health is affecting you. Write it down. Now it is there for you to read daily and override the urge to ignore what is making you unhappy. Take a look at that invoice. Those choices you make in the moment are running up a HA-YOOOOGE bill an d costing you a bundle. It is much easier to change how you go about your day when you know exactly how much that decision is costing you[1].

Admitting Control. There is an assumption that they are not really in charge of how things go in their lives, rather that they are victims of their circumstances. They are playing the victim to avoid being held accountable for their actions. Being a victim means you are off the hook! Being a victim has all sorts of rewards that can be hard to let go of. To lose weight, you have to want your goals more than you want the comfort of playing that role. Think of exactly what you want and write it down. Admit you are responsible for whether your goals are met, and no one and no thing can get in your way unless you let them. Glove up and beat down that victim once and for all. Put him or her to rest. The new you is a victor not a victim!

False Associations. They associate empty-calorie, processed foods with something desirable like great taste, an enjoyable relaxing experience, or a treat/reward. The reality is most people report feeling anything but rewarded after eating these foods. They report feeling regret, guilty, sluggish, sleepy, uncomfortable, tired and defeated after eating these foods. Yet the positive associations persist. To lose weight, change your associations with the foods that make you feel this way. Begin to think of fat on your thighs when you see the chocolate. Imagine a slee ping pill when you are thinking of reaching for the Animal Crackers. Think about how droopy and tired you feel after eating those French fries. Begin to see them for what they are. They are squarely in between you and your goals so picture those foods as thieves, robbing you of all the things your lifestyle is costing you (see #1). Fall out of love with them and get our of this abusice relationship! The reality is people rarely experience what they associate the food with. They just picture the food as a forbidden fruit or reward so the negative feelings are outshined. Your greatest weapon is a correct and conscious association with empty-calorie foods.

The Food Hobby. They eat out of boredom or because food is the only thing they look forward to. The hard truth is you cannot simultaneously hate the way you feel and look and have food as your way to decompress or entertain you each day. So to lose weight, find something each day that you look forward to doing, besides eating! This is especially hard because admitting this might mean admitting that your current life, well, stinks. Or at least it is a little bit empty. The great news is that once you realize that using food as your primary or sole means of enjoyment, a whole world of things you could be enjoying is yours for the taking, and none of them will cost you what the mindless eating was.

Living in Conflict. Food is neither good nor bad. Eating and exercise is neither good nor bad. All are just inanimate objects or activities. Yet there are feelings that come with inappropriate choices regarding each of these. Whether the problem is weight related, health related or both, there is an unrest that comes when people don’t live in concert with their core values. Nearly all people recognize good health, longevity, and taking good care of their bodies as priorities in their lives. However, when their daily decisions do not reflect the se priorities, there is an unrest deep inside and it is constant and damaging. It is there when you go to sleep, and there when you wake up. No matter where you are in your journey, you need the peace of taking ‘right’ steps. If it were all about being skinny, then speed addicts would really be our heroes right? We want to feel good about ourselves and our decisions, not just look skinny. Define and decide what is important to you and spend at least two-thirds of your day on those values. Then no matter how much you weigh, or your level of fitness, at least you are not living your day to day life in constant conflict with what you believe. That alone will reduce stress and bring a sense of peace. Both of which are necessary, no, MANDATORY, for your long term health and weight.

[1] adapted in part from Top 10 Reasons People Don't Live Healthfully by Renee Kosiarek, J.D

LEARN MORE AT OUR MEAL PLANNING WORKSHOP

THIS THURSDAY AT THE REV 6:45

HERE IS WHAT YOU NEED TO KNOW TO COME FOR FREE!

OR PLAN ON COMING TO THE NOVEMBER 3RD "FAT LOSS FACT VS FICTION" ND LEARN HOW TO CONTROL HUNGER AND MOOD AS WELL AS HOW TO TRAIN TO BURN CALORIES EVEN WHILE YOU SLEEP. YEP, I'M SPILLING THE BEANS

RSVP HERE TO RESERVE YOUR FREE SPOT!

SEE YOU THERE!

ANNA


	Zombie Zumba Night Wednesday, October 26 5:30 p.m. to 7:00 p.m. Cocktail "Half Hour" 5:30 p.m. to 6:00 p.m. Zumba Party with Halloween Favorites 6:00 p.m. to 7:00 p.m. Free for all Participants Bring a first time friend and get a Free Class Card! Costume Contest, Fun, Food, BYOB Drinks and Raffles www.myfitnessexplosion.com Revolution Fitness 1960 Riverside Parkway, Lawrenceville GA 30043