Guest Blog from Alwyn Cosgrove.When this man talks about fitness,fat loss and business, people with any sense listen-he knows his stuff.
Today is January 22nd.That means 21 days (3 weeks) have already passed in 2009. That's a little over 5% of the year gone already.So let's do a quick "goal review" or a Resolution recall.Are you 5% towards your goals?If your goal was to lose 50lbs of fat - you should be down 2.5lbs right now if you're on track. If your goal was to increase your income by $10,000 this year - you should already have made an extra $500.Now I know goals are not always achieved linearly - particularly not fat loss or financial goals -- but you'll hopefully see my point.An easy goal that I always set is just a specific number of workouts that you are going to do. Then you just mark them off. One goal for 2008 was to perform 250 workouts. In 2009 I plan on doing the same.To be on track I need to have completed about 12 workouts by now. This morning I completed workout 18 of this year.
I am also planning to launch three new products this year. The first one - a book entitled "55 Fitness Business Strategies for Success" will be launched at the Perform Better event this weekend in Los Angeles.For one of my business projects - as of yesterday I'm at 5.5% of my annual goal. For another I'm at about a 4% increase over the same point last year (which is slightly behind schedule).
The point is - you need to constantly assess where you are in relation to your desired outcomes.Are you on track?Are you headed in the right direction?Have you even moved off the starting line?Yes? Congratulations - 2008 is shaping up to be a great year for you.
No? Don't worry - just step up your ACTION a little bit and catch up.If it's your fitness business that needs an overhaul - then check out the Results Fitness Business Mentorship.If your own goal is to get leaner - get on the Afterburn ProgramIf it's to gain muscle size then check out the Muscle Gaining Secrets Program.
Remember - even if you're off course - you can still get there. A plane traveling cross country is off-course 80% of the time and still makes it to it's destination because the pilot knows where the destination and makes constant corrections.5% down - 95% to go. You've still got time to make some major changes in your life this year.--ACwww.alwyncosgrove.com
An old employer of mine,a very wise man, always told me:
That that gets measured gets done.
I like how Alwyn breaks the year down into percentages, and the goal of a certain number of workouts in a year is one I am going to adopt.
Thursday, 22 January 2009
Monday, 19 January 2009
Monday Jan 19th
Felt good this morning after yesterdays loosening with the yoga.
As I have trained a number of years, I thought I would take the intensity up a little bit, so I moved up to the TT intermediate workout. I went conservatively on the weights, and really enjoyed the challenge.My abs are screaming after the swiss ball jacknives, and I had a few strange looks from the others in the gym as I was training, which is great.
The personal trainer was conducting a session with a client, who had paid £25 for the time, and they seemed to spend more of their time talking rather than training.I was in and out in 40 minutes, including my intervals, and the guy who had been with the Personal Trainer, asked me about TT. I told him to go to the Turbulence Training website to find out for himself. It would save him from paying £25 an for someone to talk to him!!
How do you get a job like that anyway?
As I have trained a number of years, I thought I would take the intensity up a little bit, so I moved up to the TT intermediate workout. I went conservatively on the weights, and really enjoyed the challenge.My abs are screaming after the swiss ball jacknives, and I had a few strange looks from the others in the gym as I was training, which is great.
The personal trainer was conducting a session with a client, who had paid £25 for the time, and they seemed to spend more of their time talking rather than training.I was in and out in 40 minutes, including my intervals, and the guy who had been with the Personal Trainer, asked me about TT. I told him to go to the Turbulence Training website to find out for himself. It would save him from paying £25 an for someone to talk to him!!
How do you get a job like that anyway?
Sunday, 18 January 2009
Sunday 18th Jan
Rest day today.That is a rest from TT training, but the recommendation is 30 minutes of any activity that you enjoy. I did 30 minutes of Yoga, very stiffly I might add, to loosen the old joints.
I actually enjoyed the change in pace,and I felt really clear mentally after doing the poses. It was really good to be up early and just take my time, go through the routine then have a walk to fetch the Sunday papers.
Sunday morning is my favorite time, especially if the football team I support,Stoke City, have won.
Unfortunately,this has been a very rare occurrence lately, although they came very close to upsetting one of the "Big Four " teams, Chelsea, yesterday.
Reading the match report almost put me off my breakfast, but I enjoyed my cuppa tea, wholemeal toast and yoghurt.
Then it was time to plan & prepare my meals for the upcoming week, and then off to the supermarket to obtain provisions.Oh the high life eh?
We were invited to my sister in laws house for Sunday Dinner, her husband is a Chef and the food was exceptional.Nice beef, roast veggies and roast spuds.I had a couple of glasses of red wine, and a little dessert, and a good chat and all is well in the world.
I actually enjoyed the change in pace,and I felt really clear mentally after doing the poses. It was really good to be up early and just take my time, go through the routine then have a walk to fetch the Sunday papers.
Sunday morning is my favorite time, especially if the football team I support,Stoke City, have won.
Unfortunately,this has been a very rare occurrence lately, although they came very close to upsetting one of the "Big Four " teams, Chelsea, yesterday.
Reading the match report almost put me off my breakfast, but I enjoyed my cuppa tea, wholemeal toast and yoghurt.
Then it was time to plan & prepare my meals for the upcoming week, and then off to the supermarket to obtain provisions.Oh the high life eh?
We were invited to my sister in laws house for Sunday Dinner, her husband is a Chef and the food was exceptional.Nice beef, roast veggies and roast spuds.I had a couple of glasses of red wine, and a little dessert, and a good chat and all is well in the world.
Saturday, 17 January 2009
Sat 16th Jan. Workout 2
Normally you would leave 48 hours in between workouts, but I had business and other commitments this week, which means I have to train on a number of consecutive days.
That's the great thing about Turbulence Training, it allows you to improvise,adapt and overcome, to quote the US Marines.
Today's workout was similar to yesterdays, but there was a mixture of calisthenic and resistance exercises, which keeps things fresh and interesting. To say my ass was kicked would be an understatement.
For the interval training, I did the same as yesterday on the bike, and I swear you could feel the fat melting with each work interval.
This stuff works, click here to find out for yourself
That's the great thing about Turbulence Training, it allows you to improvise,adapt and overcome, to quote the US Marines.
Today's workout was similar to yesterdays, but there was a mixture of calisthenic and resistance exercises, which keeps things fresh and interesting. To say my ass was kicked would be an understatement.
For the interval training, I did the same as yesterday on the bike, and I swear you could feel the fat melting with each work interval.
This stuff works, click here to find out for yourself
Fri 16th January. First TT workout.
I thought I'd better start with the TT Beginner level workout. I have trained for years, but these bad boys are completely different to anything I have done before.
After a unique body weight calisthenic warm up, I started the workout. To be fair to Craig, who has spent years developing this system, I wont list the exercises, but the whole workout took me @ 20 minutes.Not long you might say, I'd agree. Three supersets!! (supersets are 2 exercises performed back to back with no rest between them)
Three supersets of 6 exercises.What's unique about this system is that the exercises hit opposing body parts. For example, the first superset is a leg exercise, followed immediately by a chest exercise. Complete the required repetitions, rest for 1 minute, then perform 2 more supersets. I bet you that it will be the most intense 9 supersets you will do.
This style of training raises your metabolism for around 48 hours after exercising, so you can see where the fat burning effect comes in.
However, just to ensure that maximum fat loss is achieved, it's time for some interval training.
Interval training is a style of doing "cardio training" that is 9 times more effective at burning fat than traditional "steady state" aerobic training. To perform intervals, begin with a warm up @3-5 minutes, then you perform intervals of work & "rest".For example, after your warm up, you would perform a work interval of say 1 minute, then a "rest" interval, at a much lower intensity of any thing from 30 seconds to 2 minutes. You normally perform 6 rounds of these intervals.
Today I did my intervals on the bike, my work period was 1 minute, my rest period was 1 minute and I did 6 rounds. Twelve minutes,plus 6 minutes of warming up & cooling down( 3 minutes each).
There you have it, 40 minutes of training in the most effective fat burning style.
Oh, did I mention, it's good fun too! Click here to find out for yourself
After a unique body weight calisthenic warm up, I started the workout. To be fair to Craig, who has spent years developing this system, I wont list the exercises, but the whole workout took me @ 20 minutes.Not long you might say, I'd agree. Three supersets!! (supersets are 2 exercises performed back to back with no rest between them)
Three supersets of 6 exercises.What's unique about this system is that the exercises hit opposing body parts. For example, the first superset is a leg exercise, followed immediately by a chest exercise. Complete the required repetitions, rest for 1 minute, then perform 2 more supersets. I bet you that it will be the most intense 9 supersets you will do.
This style of training raises your metabolism for around 48 hours after exercising, so you can see where the fat burning effect comes in.
However, just to ensure that maximum fat loss is achieved, it's time for some interval training.
Interval training is a style of doing "cardio training" that is 9 times more effective at burning fat than traditional "steady state" aerobic training. To perform intervals, begin with a warm up @3-5 minutes, then you perform intervals of work & "rest".For example, after your warm up, you would perform a work interval of say 1 minute, then a "rest" interval, at a much lower intensity of any thing from 30 seconds to 2 minutes. You normally perform 6 rounds of these intervals.
Today I did my intervals on the bike, my work period was 1 minute, my rest period was 1 minute and I did 6 rounds. Twelve minutes,plus 6 minutes of warming up & cooling down( 3 minutes each).
There you have it, 40 minutes of training in the most effective fat burning style.
Oh, did I mention, it's good fun too! Click here to find out for yourself
Day 1 of 60 of the TT twitter transformation contest
Thursday January 15th 2009.Starting weight 379lbs.
Here is my before picture.As you can see, I'm too sexy for my shirt!!
I have trained for a number of years, the old style bodybuilding way,using standard routines that you would find in the Muscle & Fiction mags. I was always in a bulking phase too!
Now I'm 47 this year, and although the weight has not proved troublesome, until a knee injury last August, I really need to drop weight.
I now have a sore left knee, and because my body is accommodating the injury, I suffer from backache occasionally as well. Unfortunately, occasionally is getting more and more frequent.
Like most muscle heads, I lived in denial, I lift regularly, so I can eat what I want.
In reality it doesn't work that way.That has been a painful lesson to learn, and the biggest shock was seeing me reach 379 pounds.
I have owned Turbulence Training for a couple of years, and occasionally used the workouts, so I am aware of how intense they are.Like most people,I have searched for the "miracle cure" for weight loss, and all the research I have done has convinced me that Turbulence Training is the way to go.
The 60 day challenge has come just at the right time for me, so I hope you enjoy reading about my progress.
Friday, 16 January 2009
Late Breaking News!
At the last minute Craig Ballantyne decided to do another Twitter Transformation Contest inside of the regular Turbulence Training Transformation Contest. Here's what you need to know... 1) You can do both the regular TT Transformation Contest and the TT Twitter Transformation Contest at the same time. 2) The Twitter Contest starts today and lasts 60 days. The deadline to submit your "Before and After Photo" and Essay is March 20th, 2009 (60 days from tomorrow). 3) There are cash prizes and Membership give-aways for this contest. I hope this gives you the incentive you need to start transforming your body - and your life - today! For all of the details about this contest and how you can win big money by burning fat, go here.
Hold The Front Page: I am taking part in the 60 day transformation, follow my progress on this blog and on Twitter
Hold The Front Page: I am taking part in the 60 day transformation, follow my progress on this blog and on Twitter
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