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Monday, September 30, 2013

Black & White Thinking

It's easy to look at health & fitness through a
black and white lens.

Fiber "good" for you...

Saturated fat is "bad" for you...

Cardio helps you get lean - weight training bulks
you up.

This type of thinking can not only lead to
misinformation and confusion, but when applied
to ourselves it can quickly sabotage your fitness
and weight loss goals.

Here's an example:

You make your workouts all week but then
Thursday night rolls around and you just don't
feel like working out...

You know you should get your butt up and
come in but you just can't get it going.

You try to stay positive but you just can't
shake your bad feelings.

Maybe you feel lazy...

Or maybe you feel like you "failed"

And pretty soon if you let those feelings
linger things can snowball out of control.

"Screw it - I already failed at exercise so why
not eat this pint of ice cream"

Next thing you know you'll be rationalizing
an all out binge. "'s Thursday night
and I already blew this week. I'll just get
started again on Monday."

When yourself getting into the "Black & White
thinking" trap you need to STOP!!!!

Stop and look at the situation objectively.

Now, I'm not trying to give you an excuse to
miss workouts...

But are you really "lazy"?

Of course not - you've already worked out 4
times this week.

Did you really "fail"?

Hell no! Since when does 1 wrong question on
a test count as a failing grade?

So let's stop expecting perfection from ourselves
and accept that we're all human. We all have
our weak moments. And that's OK...

So don't waste your brain power on beating yourself

And instead start thinking up some excuses for
the text you know is coming from me!

(Just kidding ;-)))

See you soon!


Wednesday, September 25, 2013

Who are We Really Competing Against?

If you were in my 6:20 PM Small Group Training
tonight you might have noticed I used 1 clients
results on an exercise to motivate another...

And although a little competition amongst friends
can be fun....

I really hate that I did that.

Because that is not what I ever want my gym to
be about.

And as long as my name is on the door you can
rest assured that the ONLY person you will ever
compete against is yourself....

And not the you from ten or twenty years ago...

The only person you ever need to"beat" is the
you from yesterday.

In my place, we don't "compete" against each
other like they do one popular training franchise...

(It rhymes with toss shit...but who's comparing lol)

In here we work together....

We support and encourage each other...

Sure, I'll push you when you need it.

But we'll always be a TEAM...

Working TOGETHER...

Not competing against one another.

Till next time...


Tuesday, September 24, 2013

Get Your Mind Right

Have you ever said any of these things to yourself?

"I don't have the time to workout and eat healthy."

"I can't give up my favorite foods."

"I've tried and failed so many times before  - why
should I even bother trying again?"

These negative thoughts can pop into our heads

And if we don't learn to control them reaching our
goals can be difficult if not impossible.

When you find yourself caught in one of these
negative "thought traps" take a deep breath
and replace the negative thought with a positive

For example, when your inner critic thinks "I'll never
be able to give up my favorite foods" consciously
change that thought to a positive one like:

"I don't have to give up all my favorite foods. And I
don't have to give up everything forever."

Or "Even if I just make small changes it will benefit
me. Small victories add up to massive changes
over time."

My big one is "Why even cut carbs out of my diet?
Even when I eat right I never can give up beer so
what's the point?"

But I don't have to give it up.

I can just drink less of it :-))

And I can drink light beer.

So really I have no excuse...

And neither do you!

So let's work together to change our thoughts...
and in turn change our lives!

Till next time...


Sunday, September 22, 2013

3 Keys to Success I've Learned the Hard Way

Ten years ago, things were easy for me…

I had just gotten married, bought a new home, and opened a new business – all in a 2 month period!

Everything was great…

The economy was kicking so I just hung a sign outside my door and got business.

I was 27 – so I didn’t have to do all that much to stay in shape. When I noticed I had put on a few pounds I could hop on the treadmill for 20 minutes and be 3 pounds lighter the next day.

And being 27 I was sure things were going to be this easy for the rest of my life.

But that’s not the way life works….and a few years later I learned that lesson the hard way.

Five years later, over the course of one short year, my dad died, my daughter was born, and I
separated from my wife.

I didn’t do well with the stress.

I gained 100 pounds. I burned through all my savings. I spent the majority of my days glued
to my couch watching TV and drinking beer.

Every ounce of energy I had went into the few hours a week I got to see my daughter. And every
dollar I had went to making sure I’d get to see her more.

By the time I finally pulled my head out of my ass I had lost nearly everything. And to make
matters worse, I was a fitness and weight loss expert who was 100 pounds overweight.

But what could I do about it? Bitching and moaning wasn’t going to help…and I think anyone
close to me was sick of hearing that already anyway :-)

So I picked my butt up off the ground and got to work. My first order of business was to
drop all the weight I had gained. But something funny happened…

Even though I was doing all the things that had always worked for me…

My weight wouldn’t budge.

So I got even stricter….

I cut my calories even lower. And I would do great for 4 or 5 days, sticking perfectly to the plan….

But on the 6th day I’d slip up. Nothing crazy…maybe a meal out or a few beers. Nothing too
major. But when I’d wake up the next morning I’d weight myself and I’d be a pound or two heavier!

So I increased my cardio. But with my increase in cardio came an uncontrollable increase in
appetite! And as hard as I tried after a month I was up in weight AGAIN! I was unbelievably frustrated.

I had no choice - I had to relearn my craft. I used to believe it was as easy as “Eat less and exercise
more.” Little did I know how far from the truth this was…

So I went back to the drawing board and did what I always did best – hit the books. I poured over
medical journals, diet books, and other scholarly reports with a new found enthusiasm I hadn’t had in years.

And while it’s been a struggle, Im slowly heading back towards my “pre-divorce weight.”

So what does this all mean for you?

My struggle has helped me develop a system to help “normal” people drop weight and inches.

I’m not sayin’ it’s easy…but it WORKS!

It fits into a normal adult lifestyle. You won’t have to cook all your meals on Sunday. You won’t
need to exercise 12, 15, or even more hours per week. And you won’t need to swear off alcohol,
coffee, or any other of your favorite things in life.

But you will have to put in some hard work.

And before we even touch those rules we need to get your mind right. Because the first thing I learned during my “dark years” was that your mindset controls everything. So if your mind isn’t right nothing will ever help you!

So, without further ado here are my three keys to success I've learned the hard way:

  1. Don’t strive for perfection – just strive to be BETTER!
If you’re like me, your desire to be perfect can be your biggest enemy. It sets you up for a “Do it or Screw it” mentality that is self-defeating in the long run.

But you don’t have to be perfect to lose weight and achieve success; you just have to be a little bit better than you were yesterday. Or last week. Or last month.

If you did one bootcamp last week try to get two in this week. If you only ran half way around the building last time we made you do it try to make it 2/3 of the way around this time. Small, steady improvements over time add up to huge changes.
  1. Take action…any action!
What you do isn’t nearly as important as the fact that you simply DO SOMETHING! Any change will help.

And even more than the physical benefits, the simple fact that you’re taking action will help your outlook and mood so that making more positive steps towards your goals will become easier.

So if you’re struggling with what to do don’t worry – just do something!

Ditch the breakfast cereal and replace it 2 or 3 eggs tomorrow morning. Drop the high carb chips and replace them with almonds or a cheese stick. Wake up 10 minutes early and do a few sets of burpees, push-ups, and crunches before your morning shower.
  1. Don’t worry about what you “used to do”
Nothing is more self-defeating than comparing the current you to an idealized 20 year old version of yourself.

So PLEASE don’t beat yourself up about how 5 years ago you could run a marathon….

Or how before you had kids you used to workout every day and weighed 120 pounds….

Or how before you got divorced you only had 8% body-fat (oh wait…that’s me ;-)))

Because it truly doesn’t matter.

All that matters is that you are moving forward.

Be proud of your past for sure. Let it motivate you…Embrace you! Twenty years ago, today & tomorrow.

Monday, September 16, 2013


Announcing the Fitness Ambassador Contest! 
This may be the most awesome thing I've stumbled
upon to help my clients burn more fat and get into
shape faster. 
Let me explain... 
I've been testing out a new training program for my
clients that not only burns more calories while they're
working out with me - but it keeps burning extra
calories even after their workout. 
Sounds crazy, right? 
The post workout calorie burn is actually called
"after burn" and it only takes place when a few critical
factors are accomplished during the workout. 
I won't bore you with the details of the science
behind "after burn", but what I can tell you is that
if these few critical things are done during your
workout, then you can expect to have an elevated
metabolism for up to 18 hours AFTER your workout. 
Pretty sweet! 
Now, just the "after burn" factor is amazing in
itself because it's almost like getting twice the
workout results from each workout. 
BUT I figured out a way where I can get my clients
even FASTER results... and it has NOTHING to do
with science. 
Say what?! 
Yep, this other way of burning more fat and getting
faster muscle toning results has nothing to do with
exercise science at all. 
It's actually all about human psychology... 
See, what I figured out was when I train my clients
in a group setting they actually workout harder.

(The support, motiviation, and accoutnability of
a small group can't be beat!)
So then I got to thinking and decided that if I can put
together a body transformation challenge where I can
train my clients even faster results for a period of time
(6 weeks to be more exact), and give the person with
the best transformation the title Fitness Ambassador...

AND a prize package worth $400 then you'd really see amazing results! 
As Fitness Ambassador you’d represent Kuzora Fitness
in our marketing and promotions. In a nutshell you’d be
the "face" of our business – like a local celebrity :-))
Makes sense, right? 
"Metabolic after burn producing workouts + a body transformation
challenge = massive fat loss, body toning, belly flattening, and
toned arms, legs and butt"
In fact, here's what I expect the AVERAGE results to be on the
Six Week Fitness Ambassador Challenge ... 
Men can expect to drop 5-10 pounds of fat 
Women can expect to drop 4-8 pounds of fat 
AND, on average... 
Men can expect to lose: 3-4 inches from their waist
Women can expect to lose 2-3 inches from their waist
Yes, all this in 6 weeks!!
Here's the deal: I'm going to launching this Six Week Fitness
Ambassador Challenge Monday September 23rd.

And when I do, I'm only going to take on 18 participants
so that I can give every participant lots of attention.

Well, truthfully only 17 more people because I signed one
person up (Lori H from Wake Forest) while I was writing
this email :-)))
At the end of the Six Week Fitness Ambassador Challenge
I'm giving the winner a prize package worht at least $400!

(actually everyone will win since there's going to be a LOT
of inches and pounds lost)
So if you are interested in dropping 2-4 inches off your waist
in the next 6 weeks (plus a pile of weight) and want the
distinction of Fitness Ambassador, then send me an email
and I will put you on the "action taker" list and reserve your spot. 
Email me now to get on the priority list. :-) 
John Kuzora 
(919) 435-1960