Fitness is a challenge for many people because our modern lifestyle setup is somewhat rigged against us. Let’s think about this in a bit of detail.

Humans are geared to progress, and they are geared to create technology that “eases” our existence. We tamed horses and used them for transportation, then later made planes, trains, and automobiles (I love that movie).

While this is wonderful for ridding us of dangerous journey’s and blistered feet – but it’s not so good for keeping our waistlines down. Strangely while our work output has been decreased exponentially over the last few centuries, our appetites have not downgraded along with it.

We still crave more food than we burn off – and that leads us to our next point. Our food is easier to come by than ever!

It wasn’t that long ago that humans had to go out and hunt down their food. If they wanted vegetables and grains, then they had to grow those veggies and then go out and harvest them. Once harvested they (or maybe I should be saying we) had to pack them, store them, and cook them.

Now largely all of this has been made obsolete. Machines pick vegetables, sort them, and freeze them. We buy them at the store and bring them to the comfort of our own homes where we can nuke (that’s slang for microwave) them and have them ready for dinner in 5 minutes!

It’s amazing, yet all too easy. Because veggies aren’t the only things that come easy. We can also stop by Dairy Queen on the way home and grab a burger, fries, and a Blizzard – have them in 5 minutes, and scarf down a days worth of calories in 10 minutes.

It’s really crazy. Crazy good and crazy bad at the same time. As you may have noticed, this blog was written with a bit of a “Debbie Downer” tone. I did that on purpose (I promise), lol.

The truth is that our society is better than it ever has been, and that we are so, so lucky. Even if you live in a 1 bedroom apartment you likely (actually almost certainly) have more amenities than a King did just 100 years ago.

Technology is amazing, but with every great gift comes a price. That price is that we have to use control and discipline to tame the power of easy food and an easy lifestyle. That means we have to limit how much (and what) we eat and get exercise regularly.

Or should I say ,”we get to control how much we eat and how much we exercise.” It think that is more fitting. We are blessed to be able to do so.

I’m going to put it to an even brighter note: “We are wonderfully blessed to live in a society where we have a plethora (fancy word alert) of food and amazing technology that allows us to do more, be more, and give more to society than ever before.”

Wow, that was pretty good, and I think that’s the note I was looking to leave you on. Just remember, with every silver lining there is a cloud, and ours is actually too many blessings.

Control your blessings and prosper!

 

Yours in Health,

 

Jay Scott

Owner, CE-Fitness Personal Training

 

 

Tags: , , , ,

Confusion about fitness abounds. Even when you listen to respected podcasts, YouTube Channels, and T.V. segments – you find various Personal Trainers telling you various “truths.”

The real truth is simple, but the real truth is NOT easy. The real truth is proven by science, but the real truth is NOT flashy and entertaining.

The real truth relies on a few ground level rules. And I can guarantee you that one (or all) of these is stopping you from losing weight and keeping it off permanently.

Rule 1: Calories Are King: No matter what anyone tells you always remember that the amount of food you eat determines if you lose weight or not – more so than any other factor.

Most diets rely on our human instincts (we’ll refer to them as needs), the need to belong to a tribe (the Paleo Diet trend), our need to have a common enemy (the anti-sugar trend).

But when push comes to shove these solutions are not livable nor maintainable. These solutions are temporary at best – band aids that cover the real issue – our calorie levels.

Rule 2: We Need To Move More: The truth is that everyone is looking for the “miracle workout”, but in reality you can do many types of workouts and still get  in great shape. The workout itself isn’t the biggest part of the puzzle…

Sticking to the workout is. You can’t get results without sticking to a consistent exercise program for a few months. A few weeks just won’t cut it – no matter what “magical” workout you do.

So finding something you enjoy and that is convenient for you is imperative. CE-Fitness provides amazing at home workouts that deliver results without the inconvenience of the gym.

There are countless exercises and programs that could give you the body you want – but sticking with those workouts requires that they meet your needs physically, mentally, and emotionally. In other words you have to love your workouts enough to stick to them.

Rule 3:  Fitness Has To Become A Lifestyle: If you can’t see yourself living the rest of your life on your current diet/exercise program – then it’s not the right program for you. Period.

At CE-Fitness our Personal Training focuses on blending what you want to achieve with what you love to do (and eat). So your diet and workout program starts to blend seamlessly into your lifestyle.

When that happens you have built the fitness lifestyle and you can keep your new fit body for the rest of your life. If you fail in this important task however, you will immediately yo-yo back to your previous state.

It does no good to get in shape if you can’t maintain it more than a day or two.

So there are the 3 things that have been stopping you from losing weight. The solution is indeed simple, but alas it is not easy. We recommend slowly starting to incorporate healthy foods you like along with exercises that you enjoy.

This will result in a fitness lifestyle that you can keep and maintain. And that, my friends, is what all of this is about.

 

Yours in Health,

 

Jay Scott

Owner, CE-Fitness Personal Training

Tags: , , , ,

If someone claims to have the best home workout ever – you should probably be skeptical, right? The answer is yes…and no.

There are most certainly components that make up a fantastic workout – and those components are especially important when it comes to training at home.

What are the components? Well let’s cover them shall we? *All of these components are covered in The Best Home Workout Ever! video below:

Component 1: The Push – There is a very good reason that the military uses the push up as a mainstay in their training program. It’s a portable, easy to perform, and highly effective exercise.

The truth is that you have to have a pushing movement in your program in order for it to be effective. Pushing movements work the front of the shoulder, the chest, and the triceps.

Component 2: The Pull – Rowing motions are the second thing that you simply have to have in your workout in order for it to be effective. The back is the 2nd largest muscle group in the body – so you also get a significant calorie burn from rows.

It is difficult to perform a row at home because it requires something to pull towards your body. Dumbbells are your best option for rowing, but you can also use soup cans or even a backpack or satchel. Just grab it by the straps!

Component 3: The Squat – The squat is the single most amazing exercise for the lower body – in fact it might just be the single most amazing exercise in existence. The reason it is so spectacular is because it works the largest muscle group in the body – the legs!

By doing squats you can get a tremendous cardio workout along with strengthening what very well might be your most functional muscle group.

Component 4: The Crunch – The crunch is the most basic of all ab exercises – but don’t confuse “basic” with “unimportant”. The crunch has been around for centuries because of it’s amazing ability to train the core.

The abdominals function is to bring the pelvis towards the ribcage, and the crunch does this wonderfully.

Note: Sit ups are a great exercise as well, but when safety is a concern the crunch should be used. It’s much less stressful to the neck and still gives you all the benefits of a sit up.

Honorable Mention: The Plank – I am a huge fan of the plank – and I show you how to do it in the video above. The reason planks are so great is because they “tie” all the entirety of the core together and strengthen it as a whole.

As far as functional exercises go – I’d put the plank very high on my list.

As for my recommendations on how to implement this workout – well I’d recommend you do this workout 3 times a week, preferably on non-consectutive days. Take your time and build up the repetitions (and the weight on the rows) slowly.

So there you have it – the real, working components of the best home workout ever. Give this one a shot and start getting in great shape today!

 

Yours in Health,

 

Jay Scott

Owner, CE-Fitness Personal Training

 

 

Tags: , ,

Many people get super confused when it comes to weight loss. They read twenty different articles and all of them say they have the answer to quick (and usually easy) weight loss.

That leads us to several important questions: One: Who really has the answer? Two: What is the stinking answer anyway? Three: Is there a stinking answer?

Those are all great questions – and we are going to do our best to answer them today. First of all weight loss is really about a myriad of issues – not just food and exercise.

Here are a few of them:

  • Addictive Behavior – Examples:  Think watching T.V. and snacking, grabbing a handful of something to munch when the kids get crazy, using snack food as a “mini-break” while slaving away on that document at work.
  • Social Behavior – Examples: Your friends Sue and Janet really expect you to go out and have dinner, and they will talk about “how you have changed” if you order the salad instead of the Chicken Parm and a dessert. The kids don’t want to eat that for dinner. “Why are you making a special healthy dinner for yourself tonight? Why don’t you eat the same food as everyone else?”, says your spouse.
  • New Skill Acquisition – Examples: You’ll need to learn new recipes for foods you love – healthy potato wedges, an oatmeal recipe that takes the place of your normal cake or pie recipe. New meals at your normal restaurants that are lower calorie and higher nutrition.

OK, so you get the point – this weight loss stuff is a lot deeper than typical trainers and fitness buffs would have you believe. It’s just not as simple as eat less and move more, unless you live in a cave or something (and if that’s the case I’d like to know how you are reading this).

At this point a lot of folks say, “that’s too much information – too many changes – I’ll never be able to do that. I guess I’ll forget the whole thing.” That, my friends, is NOT the answer.

The answer to the age old question, ‘what is the first thing I should do to lose weight?’ is unlike all of the confusing, conflicting information you’ve read online. It’s simple.

Here is the answer: Make one better choice today.

That’s it! That’s all there is to it. Don’t change your breakfast, lunch, and dinner; or call your spouse and tell them their world is now upside down and that you are having wheatgrass for dinner…

Don’t sign up for a marathon, buy P90x, and get 2 gym memberships. Don’t go buy a bunch of scammy weight loss pills and a detox kit…

Relax, and make one better choice today. That’s all.

So what is a better choice? I’ll give you a couple. Pull out your smart phone and see how many steps you’ve been averaging over the last few days. Try to get 1,000 more today.

One more: Look at your breakfast, lunch, and dinner. Find one item that is notably “unhealthy” (and by that I mean it has a ton of calories or sugar), then replace it with something like a piece of fruit, or a lower calorie option.

That’s it. Use this small step as a momentum builder – as a tiny springboard to a better you. After a week or two do one more thing to improve your life, then in a few weeks another.

Be patient and take your time. That’s the first thing you should do to lose weight.

It’s not flashy and it’s not fancy – but it’s real – and it will give you real (and maintainable) results!

 

Yours in Health,

Jay Scott

Owner, CE-Fitness Personal Training

Tags: , , , , ,

When it comes to losing weight, there are many things that can trip you up. But the interesting thing is that those 3 fitness pitfalls always can be slotted under one of 3 categories. So without further ado, lets get into the 3 things that are  holding you back from losing weight!

  1. Food Intake – Yeah, I know this one sounds simple; calories in vs. calories out and all that – but lets look a bit deeper. If you are trying to lose weight, how much family support do you have? How much food is around the office? How much do those people expect you to eat that food? Will people be mad at you if you lose weight? These are deep issues, but must be looked at if you want to be successful. Suggestion: Lose weight for yourself; and don’t start a diet until you are ready to go through and contend with all of these factors. Once you begin the fitness process let nothing (or nobody) keep you from your goals.
  2. Exercise Frequency & Intensity – Do you exercise? How often? How intense is your workout program? Do you make time to workout even when you are busy or don’t feel like it? Are your workouts effective? Do they hit the right muscle groups? Suggestion: If you are working out 3-4 times a week and have a basic knowledge of fitness then keep doing what you are doing – it’s probably satisfactory when combined with diet. But if not consider hiring a trainer to get in the fitness habit – and to make sure your workouts are super effective.
  3. A Maintainable Diet & Workout Schedule – When people are putting together their nutrition and workout routines they seldom think about “maintaining”. They think once they get to the goal they can go back to whatever they were doing before. Not so, if you stop working out and eating correctly you will revert back to the same situation you were in before you started, so it’s very important to choose a program and nutrition plan you stick with long-term. Suggestion: From the very start select a plan that is the perfect intensity. Just like Goldilocks, you want the one that is ‘just right’, not too hot and not too cold. So for exercise I suggest working out 3 times a week for a half hour, and for nutrition I recommend a balanced diet that simply replaces some of your “bad” foods (we all know what those are) with some better choices. Simple, easy, maintainable. 

So there you have it – 3 things that are holding you back from losing weight. It will take some adjusting – and yes, even some restraint to start out moderate instead of flying out of the gate like American Pharaoh, but long-term nothing works better.

Remember, this is a marathon not a sprint. It does no good to get in amazing shape if you revert back to your old ways (and body) immediately thereafter. There is no finish line with fitness, so adhere to these suggestions and achieve your fitness goals; and keep your winnings for life.

 

Yours in Health,

Jay Scott

Owner, CE-Fitness Personal Training

Not a lot of people nowadays remember “The Godfather of Fitness” and his televised home workouts. The truth is that Jack Lalanne was a precursor to everything CE-Fitness Personal Training does – and he did it as early as the 1940’s.

Jack Lalanne became enamored with health and fitness after attending a seminar at 15 years old. Later, at age 21, he opened one of america’s first gyms.

He then thought it would be great to buy a T.V. segment to advertise his gym. He did so and it was a huge hit.

He moved up the ranks in T.V. landing bigger and bigger shows until he became a household name with The Jack Lalanne Show (the major demographic watching was stay at home mom’s).

He was one of the first people to assure women that working out wouldn’t ruin their figures and make them “bulky”. Jack was truly a pioneer of the fitness industry.

In the 1950’s television was king – and Jack made the right move. He went into early T.V. and moved up the ranks – a genius way to help others on a massive scale.

Today’s World Is Changing

Today, technology has changed dramatically. In fact people are heading away from their T.V. sets and moving towards their computers and mobile devices.

Time stops for no one and you simply must go where the attention is.

So, on that note I have a pretty exciting announcement. I am venturing into Live workouts on a couple of the new Live Streaming apps that are available now.

So what kind of workouts? Home workouts that allow you to use basic items and minimal equipment to get in fantastic shape.

These workouts typically last 10-15 minutes and are fast, fun, and effective. They are also free, and I truly think you will love them.

What Are These Apps You Speak Of?

The first one is Facebook Live. A lot of folks are now familiar with Facebook – it’s becoming very mainstream. If you have an account (or even if you don’t you can always sign up) you’ll find my workouts at the link below:

https://www.facebook.com/isciencefit/

If, perchance, you are using the new Live Streaming App Periscope (which is owned by Twitter), then you can find my workouts here:

https://www.periscope.tv/iScienceFit/

When Are The Workouts?

These workouts take place Monday, Wednesday, and Friday at 8:30am Eastern Time. But if you can’t make the live workout – don’t fret – you can watch the replay any time you like.

So there you have it – we have discussed the past and the present. What is coming in the future?

Well I can’t tell you because I don’t know. But I do know that if I’m still rambling around this big chunk of rock I’ll be right there on top of it.

And any self-respecting fitness professional should be. They should be up to date on the latest technology so that they can help the most people humanly possible.

After all, that’s what Jack Lalanne would do. 😉

 

Yours in Health,

 

Jay Scott

Owner, CE-Fitness Personal Training

 

People often ask me why I stay so busy here in Lexington – I train quite a few clients. The answer is simple, and it’s not isolated to this particular area.

Personal training is a much needed occupation in the world at large. I myself use accountants, tax consultants, and we all should be using physicians and dentists. Personal Training is no different; in essence it’s preventative medicine.

When you work out with a personal trainer you are keeping yourself accountable to someone outside yourself. That assures you get the workout done and keep seeing results.

You are also getting the best information available (well, if you get a high quality trainer), and that is invaluable. Most people don’t have time to sift through studies and stay on top of the latest in exercise physiology, so they hire someone who does that to aid them on their fitness journey.

This occupation is one that will always be around because it’s such a valuable asset to so many busy people. The truth is that those that love working out – those that live and breathe to exercise are the vast minority.

According to the CDC (Center for Disease Control and Prevention) only about 20 percent of Americans get the recommended amount of exercise. 20 percent!

That means that 80% of us are not maximizing our chances at a long and healthy life. Emphasis on healthy – it’s not just quantity, but quality that is of utmost importance.

When you do finally buckle down and invest in personal training an amazing thing happens. Overnight fitness suddenly becomes a part of your life. It’s a serious life hack.

Immediately you begin the lifestyle of a fit person – working out at least 3 times a week and beginning your fitness journey. Sure there are tons of other aspects that you have to gain control of – like diet, sleep, water intake…

But the process begins as soon as you hire a trainer. And that is a pretty amazing thing – something you have control of – something that you can take action on.

In this article I just wanted to touch on the importance of having others in our lives; and not just others, but others with skills that we might be missing. There is no shame in not being good at everything.

I would hate to see how my taxes would turn out without my accountant! The truth is as humans we just can’t be good at everything – and we have to turn some things over to professionals.

Every time I look in a clients eyes after they sign up for my program I think, “You made a great decision”. I’m so happy for them, because I know the value I’m going to bring them.

That’s what it’s all about folks, taking the time to take the right actions to produce the right results. Research your trainer, look at their track record (testimonials, media, articles) and pick them based upon that track record.

You won’t go wrong, and you won’t regret making that decision. In fact you may be very happy you did for a long, long time. Maybe years longer (and healthier) that you would have without the trainer.
Yours in Health,

 

Jay Scott

Owner, CE-Fitness Personal Training

Tags: ,

Often a simple question comes up. Why should I get an in home personal trainer? What’s so special about training at home?

Today we are going to put this debate to rest, and concentrate on 3 BIG reasons that working out at home trumps other methods (like the gym).

1. It Saves You Time – If you are like most folks you are very busy. And few would argue the fact that time is our most valuable asset. When you go to the gym you waste precious time. Time that could be spent with your family, friends, or on your career. Working out at home gives you that time back.

What does this mean? It means more time with your children. It means a better relationship with your spouse. It means more time to work on that project you’ve been trying to get off the ground. It means time to take up that hobby that you’ve been putting off for years.

It’s different for everyone, but one thing is for sure. You’ll find a productive use for that time.

2. It Keeps You Accountable – Bleeding back into number one a bit – if you have to spend 20-30 minutes getting ready for the gym, 20-30 minutes in traffic on the way to the gym, 30 minutes at the gym, then 20-30 minutes coming home from the gym…well, let’s face it; you’ll be tempted to blow off your workout. When you workout at home with a trainer that comes to you – you’ll be accountable, and you’ll start getting results.

Accountability cannot be overstated enough. The reason P90x and Insanity (and every other exercise DVD ever made) doesn’t work is because there is no accountability. That means you do it for a while though sheer willpower, but then you stop. It doesn’t become a part of your life – a habit – because there is no accountability to keep going.

A personal trainer solves this issue by keeping you going long enough to form the fitness habit. It’s the not so secret secret to getting in amazing shape.

3. It’s Convenient – There is nothing more convenient than hearing a knock at your door, opening it, and having a great trainer there. 30 minutes later you have had a fantastic result producing workout, and then it’s back to life (and a healthier life with more vitality at that). Fitness convenience means fitness adherence, it means you’ll stick to the program and get in the best shape of your life.

Often in life we don’t look at the convenience factor of things enough. Simply pulling that aforementioned DVD out of the package and sliding it into the DVD player is sometimes enough to keep us form working out. It sounds crazy but it’s true.

It’s natural and very human to avoid things that are inconvenient, because we have to do so many things in life that are non-negotiable (things at work, things for family, etc.). By hiring a trainer you bypass the inconvenience and thusly stick to the program. It’s an amazing chain reaction that ends in fitness results.

So there you have it, 3 reasons you should seriously consider working out at home. This one factor very well may be the thing that is holding you back from fitness success.  Address this factor and watch the fitness results pour in!

 

Yours in Health,

 

Jay Scott

Owner, CE-Fitness Personal Training

Tags: , , ,

The fitness industry is heading south – no scratch that – it has been in the deep south (and I don’t mean Savannah Georgia) for a long time. If you’ve tried a few diets that were bunk, a few programs that promised the moon and delivered a grain of sand – then you’ve felt it.

It’s ridiculous. And it’s mainstream baby. You see these stories everywhere; CNN, ABC, CBS, TCBY (OK, I made that one up), but let’s just say the marketing is keeping everyone confused about what really works. And I think that’s because it’s so simple.

Reducing calories is all you have to do. Move a few times a week – that’s all you have to do.

Simple huh, you might be thinking. If it’s so simple why have I failed in the past? Because it’s not easy. Big difference.

It takes a full on lifestyle change to accomplish sustained weight loss and a fit body. You have to change the very fiber of your being. All the way to the core.

Not halfway, not 3/4 of the way – nope all the way down to the core. How will you know when you’ve succeeded? Well, it’s not when your pant size, dress size, or the scale tells you so…

It’s when you are consciously thinking of yourself as a “fit” person. It’s when you get up and think, “I’ve got to brush my teeth, take a shower, do 100 body weight squats…”

Take a minute to absorb that last sentence. When doing a workout is in line and on the same level as brushing your teeth, taking a shower, and rubbing your Childs little noggin – then, and only then, have you succeeded.

Let’s flip the coin now and head to food. How do you know you’ve succeeded on your “diet”? Again, not when the scale says so, for the scale is fickle and can shoot back up just as quickly.

You know you’ve succeeded when Bethany at work says – “Hey, I made some cookies, they are over on the platter, take as many as you want”, and you look those cookies square in their little chocolate chip eyes and think “I don’t want any.”

THAT’S when you’ve succeeded. Now think about that sentence; the fact that you don’t want those cookies. What does that mean? We all want cookies and always will right?

Actually no, not right. When you reach a certain level where you are happy with your current food intake, you love your food, and you know it keeps your body trim and lean – you actually don’t want those cookies.

Because when you’ve succeeded you realize that food isn’t just the 62 seconds of mouth pleasure until you swallow – it’s also the weeks, read that again WEEKS of effects that come from that food. In other words if you eat it and don’t burn it, you wear it.

As love handles, as rolls, as cellulite – you wear it.

The goal is to get to the point where you think, “cookies are super tasty, but so is my no bake oatmeal recipe that I have waiting at home, and if I wait and eat that – I’ll keep looking and feeling great, so no thanks to the cookies.”

So let’s all try to get to that point – to real success – and let’s stop chasing the next quick fix. Let’s chase the real fitness success.

 

Love ya,

 

Jay Scott

Owner, CE-Fitness Personal Training

Lexington, KY

 

Tags: , , ,

The One Thing…

I’ve recently been reading a book titled The One Thing by Gary Keller. It’s an amazing read – and definitely worth picking up.

Why you ask? Because it takes away the complexity of any given task.

In today’s society we don’t know what to do; or even if we know what to do – we don’t know what to do first! With Google, e-books, internet marketing, and ads running out our wazoo, we just can’t seem to nail down that One Thing.

The same applies for every subject imaginable – too many choices, too little action – but in the fitness industry it’s downright ridiculous! It seems every week there is a new “diet” popping up, or a new magical pill or potion.

The truth is that all of these choices have made us stall out and do nothing. OR they have made us start one thing, then switch to another after a few weeks because we “aren’t sure it is working.”

There is no shame in this. Any human with so many supposedly “reputable” choices would face the same dilemma.

There is one thing that clears away opinions and dogma though – and that one thing is science. Peer reviewed, evidence based science.

Now before we go further though, I want to give you a pointer. Not all science is created equal. After all, if you dig hard enough and deep enough, you can find a study to back up anything.

However the truth remains. If a study is reputable and conducted properly (peer review being one example) there is nothing better for the fitness industry than science.

We have known about calories (as a measurement for human food consumption) since 1894. There is no mystery about what fat is composed of. It is stored food energy (measured in calories).

This is not confusing, yet so many people deny the fact that calories are the sole cause of weight loss and gain. Everyone is capable of becoming overweight, and everyone is capable of losing weight.

Science has proven this.

Now on to the ending (and final point) of this blog post. We have the choice of two reactions when we find out the truth about caloric balance.

  1. Yay! Now I know why I am overweight and how to lose fat. This is amazing!
  2. I refuse to accept this as the answer. I’m going to continue trying new fad diets and fat loss supplements – and I’m going to continue being disappointed.

That’s really the only two choices you have. I recommend the former. It’s your One Thing – and it’s so far and away the most important thing that it’s ridiculous.

In fact it’s the wings of the plane. It’s the wheels on the car. It’s the peanut butter on the jelly (OK that was a terrible one).

Comment below and tell me your thoughts on this subject, and let’s get all conversational and stuff.

 

Love ya,

Jay Scott

Owner, CE-Fitness Personal Training

Tags: , , , , , ,

Older Posts »