Reviveyourlife

Here is an audio podcast for Fitness by Phone spoken by moi. A bit of a technology test.
Next will be a video. Stay well and enjoy your life!!!

 

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Well it was raining cats and dogs this morning, but I decided to do my scheduled interval training anyway.
Coach Nancy (my Fitness by Phone coach) will be pleased I think. I went on my measured 400 metre lap, half up hill and half down and straight out my driveway. Fast walk and some slow jogging.

I had my caltrac on and my Polar 2000 heart rate monitor. The heart rate monitor is the key to these workouts, because together we have set some small goals over the scheduled 15 minute period. interval training is simply a situation where you train for a couple of minutes at a certain exertion level, then back off for a couple of minutes, then again at ever higher exertion levels.

The exertion is a 1-10 scale where 1 is no exertion and 10 is so much exertion you can hardly breathe

We were looking for an average heart rate of 65-75% of max, and a maximum heart rate of about 85%. And the perceived exertion was to be about 7 or 8 out of 10.

Pretty good - I averaged 79% and maxed out at 104%. With an exertion level of 10. I literally couldn’t breathe unless I consciously used my diaphragm a lot more than usual. LOL but I feel great.

BTW, I used 240 calories to do the 16 minutes of exercise, so I am on track to burn my 450 plus for the day extra through movement.

The more I use Fitness by Phone principles for my own health training, the more convinced i become of its usefulness to virtually anybody. You can’t help but win

Cheers

I have been reading a book called “Influencer - the power to change anything”. It sort of yelled out “buy me” when I was in a Barnes and Noble bookstore in the USA a couple of weeks ago.

Anyway here is what it sums up as vital behaviour when losing weight.

“take care to focus on strategies that focus on behaviour, not outcomes. You already know what you want to achieve (weight loss and good health) - now you want to learn what to DO. Be leery of vague advice. people make mistakes and yet find a way to quickly get back on track. If you fail to follow your dietary and fitness plan one day it should cue you to look for where you went wrong so you can take corrective action - not to take a one time “failure” as a sign you won’t be able to succeed and thus give in to your cravings”.

How often has that happened to you? I still have to fight this thought process myself…

At Fitness by Phone we use a DAILY action plan, which shows you what to DO each day to lose weight and get fit.
Each day ads up incrementally. Every pound you lose is made up of ounces lost each day you behave in the correct fashion.

The Fitness by Phone motivational activity monitors show you if you are on track, every day. And if you do overindulge or miss an activity session, no big deal.

I was lost without my Caltrac (it fell off on a motorbike ride just before I left for the USA) and even though I thought I was doing OK, I actually gained 3 kg over 3 weeks of holidays and fun.

The more I use Fitness by Phone with my own FbP coach, and with my existing clients, the more impressive it becomes.
I urge anyone who has had trouble staying on a weight loss program to try it. The guarantee is strong, and has never been exercised in the 10 years Fitness by Phone has been in business.

Simply, Fitness by Phone works.

Cheers
Rick Rakauskas

A fancy phrase for eliminating negative self talk when it comes to skipping healthy activities like exercise. If you have a look at the page cognitive restructuring where you can learn a bit more about it.

Discover how to stop making feeble excuses that keep you fat, unwell, and shorten your life by decades.

Do you think you could get fit in 20 minutes a week by phone?
I was skeptical too, until I tried the system.

The results are amazing! I have lost nearly 3 kg of holiday blubber in just a week. At a faster rate than I normally would have for sure…

Here’s how it works…

They showed me how to make a commitment to an exercise program easier and how to get motivated without depending on a personal trainers presence to do so.
They gave me motivational activity monitors so that I know, minute by minute, hour by hour that what I am doing is WORKING so I don’t waste time doing things that won’t.

I was able to tailor specific exercise strategies to meet my goals and lifestyle and I was able to lose moreweight in less time than I thought.

And the motivational activity monitors are like having a 24×7 trainer looking over my shoulder.
You may not know it but all good trainers have a trainer too and I am no different.
However, I am not tied in to a particular time or place now, so I dispensed with my own PT (sorry Matt).
And it has lifted my confidence to a whole new level, because I am spending every minute of exercise time effectively.

Since I am now my own fitness coach, the 20 minutes I spend with my own Fitness by Phone coach is all I need to get specific focus and direction, and to set progressive new goals each week. This accountability ensures I will be more successful.

I was so impressed I decided to do the Fitness by Phone coaching certification.

Fitness by phone isn’t for every one, but the adherence rate of up to 95% after 24 weeks is a lot higher than any other method of fitness and weightloss I have seen. This tends to back up the results of a 20 year long Stanford University research program which discovered the adherence rate stayed at a whopping 90% when phone fitness coaching was employed. I don’t know why we are not taught this stuff in college when we get our fitness qualifications…

If you want REAL results, in the comfort of your own home, drop me an email or call.

Cheers
Rick

In my spare time I play a bit in Second Life.

Since all folks in SL are fit looking and beautiful, you may ask how a fitness business can use SL to grow its customer base?

I like a couple of the roleplay Sims. And as you do, you talk to folks and find out what they do in their real lives. With only a couple of exceptions, whenever I tell folks health and fitness is my business, they say they have to get fit and start asking me how to do it.

I had one girl in her later 30’s mention this was the third year she wanted to do a fun run triathlon, but couldn’t figure out how to get fit enough to do it.

We chatted and i discovered what she really wanted. Bottom line it was weight loss, but she had tried and failed so many times before, she didn’t want to try again. So I asked her to do a few things for me in the way of fitness tests over a few days.

And discovered she is fitter then she knows.
Anyway, when I proved this to her, she suddenly became motivated to do the thriathlon.

We set up a training regime, and the necessary feed back mechanisms for her and me. We talk in SL every say to chart her progress. And I know she will do the triathlon no worries. But a great side effect will be the way her body fat decreases as her lean muscle mass increases.

So she will end up losing the extra weight and regain a pretty trim figure and a better self image.

We are patient and she understands there will be no miracles and that at times she might backslide a little. But with the support I can give her with daily coaching, I just know she will succeed beyond her wildest imagination.

Ala, you make me proud.

Maybe this is something you would like to try out.
If you are on SL just IM or notecard “Turzikas Hax”.

I will also be starting a fitness by phone coaching program in the new year.

“Only the past is impossible to change…”