My Top 3 Fat Burners

What's the best "cardio" for losing weight and losing fat?

No doubt, there's much confusion around this piece of the fat loss puzzle.  I'm asked this question weekly, maybe even more frequently... what's the best way to burn fat? Should I do the bike, take the classes, use the elyptical, the stairmaster?....

Crabiel's answer: ... what ever one you'll do (consistently).

Really?  is it really that simple?

Although the manufactures of exercise equipment would love for you to believe otherwise, it's the truth.  The exaggerated caloric expenditure readings on exercise equipment is inaccurate at best.

Here's what YOU Need to Know:
At its simplest level... exercise is stress.  When you physically challenge your body aerobically, you stress the cardiovascular system.  As you stress the cardiovascular system, respiration increases (to deliver oxygen to the working muscles).  As you consume more oxygen, you burn more calories, in fact, each liter of oxygen you consume burns about 5 calories.

If you understand that exercise = stress,... it really is that simple.  Your heart, lungs, cardiovascular system don't know (nor care) if you are using a $3.00 jump rope or a $3,000.00 treadmill.  As far as your body is concerned... the mode of exercise is irrelevant.  Of more importance is the level of intensity in which the mode of exercise is performed.  

To support your weight loss efforts and achieve a positive cardiovascular training effect, choose an activity that allows you to perform continuous activity for 12-45 minutes. Personally, I don't know that I've exceeded 30 minutes in any one "cardio" session in the past decade.

My "go to" choice of cardiovascular conditioning:

1. Schwinn Air-Dyne. The Air-Dyne is one of the best pieces of equipment for performing sprint work / intervals.  20 minutes and you're done! I picked up this sweat little ride at a garage sale back in  "99 - one of my better investments.  The ad said "like new".  Boy was it ever... like new and lightly used.  You can find great equipment and great deals at garage sales, Craig's list, and used sporting good stores.  

2. Treadmill. I was never really a fan of the treadmill, in fact, the first time I ever used one was 2009.  A friend "gifted" me his treadmill as he was updating his home gym.  I've grown to enjoy this piece of equipment and find it productive for performing interval type workouts.

3. Jump Rope.  For the investment.... it's the best piece of conditioning equipment on the market.  If your joints (and bladder) allow  - get one.

I utilize and  perform all three modalities year round (in my garage).  My home gym has outgrown my basement (how lucky is my wife?... exercise equipment all over the house - lol!)
and the "overflow" is in the garage.  Little weird, I know.  For me, sucking in lots of morning air is a great way to start my day.  Maybe it goes back to my paper boy days - who knows?

My Advice:  Find something you can do, something you enjoy, and do it!  The mode of exercise is irrelevant.  You certainly don't need expensive exercise equipment to lose weight, get fit, and be health. In fact, here's a fun way to burn a ton of  calorie and fat. [watch video]

Taking Care of Numero Uno  - YOU!

Exercise Induced Weight Gain

Understanding Exercise-Induced Weight Gain

It is common knowledge that exercise burns calories and helps you to shed extra pounds.

Armed with this knowledge, many people think that losing weight should be easy with enough exercise. You may take this as bad news, but the truth is that for those who aren't used to exercising and are out of shape, beginning an exercise program may actually lead to weight gain.

This fact, however, shouldn't stop you from exercising, as you'll eventually turn the weight corner and start losing.

What is it about exercise that may cause some people to gain instead of lose weight?

1. Hydration: Depending on the time of day you weigh yourself, the scale may read differently. Your weight can fluctuate as much as five pounds depending on the amount of water or food you have recently consumed or the amount of water you have shed in sweat. It is therefore important to weigh yourself at the same time each day.

Also, consider this...  when initiating an exercise program; the most significant SHORT-TERM changes are experienced at the cellular level.  When you initiate an exercise program, your muscles become "more active".  This new found habit obviously requires an increase in energy "output".  Every muscle cell in your body stores energy.  As you workout, you deplete this energy.  Your hard working (depleted) muscles are now on the "hunt" for more fuel.  The signal that's sent is... If I'm going to be asked to continue to this kind of activity, I better "fuel-up".

As a result, your depleted muscle supercompensates (to prepare it for future action) by drawing in more nutrients/energy.  These nutrients attract water.

You now have a better-nourished and hydrated muscle cell.  This increases your ability to perform work (i.e. get better results).  This explains why many new clients notice positive changes in their clothing with out substantial changes on the scale when initiating a program.  

2. Muscle Mass: One of the main reasons exercising can lead to weight gain is that it promotes the growth of muscle mass.


If you are not used to working out and haven't used certain muscles regularly, after exercising your muscles will be sore and will increase in size. While you may burn off fat, muscle is denser than fat. Therefore, the weight you gain is in your muscles.   And take heart. Since muscles take up less space than fat, your extra weight doesn't necessarily translate to larger size. In fact, once you start working out, you'll probably become thinner, even if you maintain your previous weight. Instead of using a scale to determine if you are slimming down, have your body fat tested regularly or measure your body at certain areas. 
If you see that you're losing inches, then you know you're on the right track.

Cardiovascular activities like walking, running, or swimming will encourage the environment for lean, toned muscles. Other activities such as weight lifting promote the growth of larger, stronger muscles that contribute to weight gain.

But there is good news in this. If you stick with the exercise program, your muscles will soon stabilize in size and after a time, become toned. After your muscles are strong and able to handle more strenuous workouts, you will be able to burn calories faster!

While it may be frustrating and disappointing to see the scale go up after starting an exercise routine, it shouldn't stop you from exercising. You may just be building muscle faster than losing body fat. This can be especially true if you're genetically prone to building muscle fast. The key is to incorporate plenty of cardio exercise in addition to strength training. That way you will burn plenty of calories during your routine and be more able to shed pounds.

3. Eating Habits: When you work out and burn calories, your body will feel the need to replace those burned calories.

This may make you feel hungrier than usual, which can cause you to eat more than normal - sometimes without knowing it. A good idea is to keep a food journal to track of the actual number of calories you are consuming.

You may also end up eating more calories and justifying their consumption since you're exercising. After a good workout, you may see an ice cream sundae as a reward for the calories you burned. Just be careful. If you're interested in losing weight, you can't simply break even with your caloric intake and the amount of calories you burn.

At the same time, eating too few calories can be counterproductive and slow your weight loss. Without enough calories, your body may slow its metabolism. So eat plenty to keep your body well fueled, but choose healthy calories that will help your body recover after a workout and grow stronger.

My exercise programs are specifically designed to produce results quickly.

Call or email today to get on a program that will get the numbers on your scale headed in the right direction.

Client Success Story! - Chuck Urdzik

I Decided to "Surrender" and get with the Program

Silly Resolution Turns into 81lbs of Weight Loss!

In 2010, I retired at the age of 62 from my profession of Psychology. Upon retirement, I did what a lot of people seem to initially do and was poised to lead “the good life”—which for me involved feeling that I “deserved” to be able to do what I wanted to do and eat and drink what I wanted to – but my expanding waistline and increased weight (ballooning to well over 300 lbs,) soon became a sobering reality check. Although I was working out, I was STILL drinking loads of wine (chardonnays preferably) and eating wonderful artisan breads and cheeses. I soon developed high blood pressure and elevated cholesterol numbers – for which my doctor medicated me.

On Jan, 1, 2011, I was one of those silly New Years resolution makers who half-heartedly made a resolution to lose weight in the coming new year – fully expecting to fail within three or four weeks. But THIS time, I approached it methodically and realistically.

I contracted with  “Trainer Tami” to train with her – which she proposed working out with her twice a week, keeping a daily food log, drinking more water, doing more cardio, eating 5-6 small meals daily, cutting back on sugar and carbs (especially wine and breads) – basically doing all the aversive things that I DETESTED and had SCORNED over my lifetime – because of course I knew best. However, in my smugness, I continued to be the obese 62 year old man. So I decided to “surrender” and get with the program – as much as it rankled my ego.

Well guess what – it seems to be working. As of Dec.1, 2011, I have lost 81 lbs. My doc has taken me off all pressure meds and reduced the statin by half. I am on goal to lose 100lbs. by March.Why that goal? I simply think that it will be too cool to be able to say that I lost 100 lbs.!

So lest you think that this is some hokey testimonial from some “reformed “ fat guy – well  it IS ! But without the support and expertise of “Trainer Tami”, I never would/could have done this. Upon contracting with her, I was fully expecting a “Jillian Michaels” type who would be in my face and pushing and prodding and telling me that I was killing myself. Some people might like that – for me, that style would not have been very effective.

So what’s crucial here in getting a trainer is having a good trainer-client fit – and I think I have that with Tami. She is supportive, sensitive to people’s food issues, and knowledgeable in her field.  Now we certainly have had our share of differences, and I still resist buying into certain components of “the program” – however, the results speak for themselves. Thanks Tami!

So if ever anyone would like to talk to me about this further, see me upstairs on the track most any mornings at 6:00 a.m. I currently walk five 15 minute miles non-stop (4-5 times a week). I am working on doing ten 15 minute  miles. I’ve hit eight miles already once – so I think that it’s certainly doable.

Chuck Urdzik – LifeStyles member since (1998)

Meet Chuck's Trainer! - Tami Van Duyne

Meet Trainer Tami!

Tami graduated from Ashland University with a Bachelor of Science degree in Nutrition/Exercise Science.  While attending Ashland she competed on the women's soccer team.  She's a Certified Personal Trainer through the National Strength and Conditioning Association and a LifeStyles personal training team veteran (2003).  Tami encourages her clients to achieve lasting results by make lifestyle changes instead of temporary quick fixes.  She especially enjoys working with the senior population.  She has coached many "senior" clients to achieve fitness goals that they may have thought were for their younger days. Whether your goal is to improve daily living, climb the rock wall, or hiking mountains, Tami has a program for you!  

Click HERE to get started with Tami!

Give It Time

Whatever the cause of your weight gain after exercising, don't give up! Not only is exercise the key to shedding pounds, but it is also vital for overall health and well-being. Give your body time to respond to a new routine. It can take several weeks for your body to "recalibrate" itself to increased activity and changes in eating habits. But once it does, you'll begin seeing the weight-loss results you seek!

Creamy Low Fat Tuna Salad

Most recipes for tuna salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.
Servings: 5

Here's what you need...

• 2 (5oz) cans wild albacore tuna, packed in water
• 1 cup fat-free Greek yogurt
• 2 Tablespoons champagne mustard
• 1 teaspoon dried dill weed, plus more for garnish
• dash of freshly ground pepper
• 1 green apple, shredded
• 2 cups green cabbage, shredded
• 4 cups organic mixed greens

1. Drain the tuna and flake in a medium bowl. Add the yogurt, mustard, dill and pepper. Mix until creamy and well combined.
2. Add the shredded apple and cabbage. Mix well.
3. Arrange mixed greens on plates, then use an ice cream scooper to place the tuna mixture. Sprinkle with dill weed.

Nutritional Analysis: One serving equals: 140 calories, 1 fat, 210mg sodium, 13g carbohydrate, 2g fiber, and 20g protein.

Morning Fuel

The Importance of Your Kid's Breakfast

Your mornings may be hectic, the alarm may not go off, or the kids may not seem hungry first thing after waking up.

Whatever your reasons may be, skipping breakfast puts your kids at a distinct disadvantage. And while you know breakfast is the most important meal of the day, approximately 40 percent of children don't eat breakfast on a regular basis.

Why do kids need breakfast? What are some fast, easy, and healthy foods to serve your family in order to get them ready for a good day? Keep reading to find out.

The Morning Necessity 
Breakfast provides the fuel that is needed by all bodies to start the day. When your child wakes in the morning, his or her tank is empty and it is time to “break the fast” so to speak.

Food gives the energy needed to function mentally and physically. Don't believe it? Consider this: Studies have shown that children who eat breakfast before school perform better on their reading and math scores, have longer attention spans, visit the school nurse less frequently, and are better behaved in class.

As if improved school performance weren't reason enough to get your kids into eating breakfast, kids who eat a healthy breakfast are better able to get the daily nutrients they need. They are more likely to eat recommended levels of essential vitamins and minerals such as calcium; magnesium; phosphorus; riboflavin; folate; iron; and vitamins A, C, and B12. Breakfast-consuming children also have lower cholesterol levels.

Some kids, especially teenagers, skip breakfast because they'd rather sleep in or because they think skipping breakfast will help them lose weight. Unfortunately, skipping breakfast to lose weight is a myth.

In fact, those who don't eat breakfast are more likely to have a greater body mass index (BMI) than those who do, since skipping breakfast makes kids so hungry they eat extra calories later in the day to make up for their skipped morning cuisine.

Easy, Healthy Options
Why aren't your children eating a healthy breakfast each day? If it's because your family is too rushed in the morning or you think you don't have extra time to make them a homemade nutritious meal, it's time to change your thinking. There are plenty of easy, fast, healthy foods to have readily available for your kids to grab and eat on the way.

Any food is better than no food for breakfast, but healthy foods give your kids the energy they require to make it until lunch. A great way to knock out breakfast is to handle it the night before by hard-boiling some eggs. Hard-boiled eggs are a great source of protein and are fast and easy in the morning.

You can also keep some small yogurt containers in the refrigerator for your kids to grab on the go. And of course, keep whole-grain bread, English muffins, or bagels on hand to toss in the toaster.

You can also warm up microwavable oatmeal or allow the kids to eat an occasional cereal bar in the car. Keep whole-grain, low-sugar cereals on hand that kids can eat with low-fat milk or yogurt. And lastly, keep fresh fruit such as apples, bananas, and pears readily available to eat on the go.

These are all nutritious options that are easy for moms, dads, or even kids to make themselves.

Good Start
So before rushing out the door tomorrow morning, make sure to give your kids a good start to the day. Fuel them up with a quick, healthy breakfast. They may not thank you, but their stomachs, minds, and teachers will.

Healthy eating goes hand in hand with maintaining a consistent and challenging exercise program. Call or email me today to get started on one of my programs that will get you feeling younger and more energetic than you thought possible.

Don't wait – call or email today to get started.

Client Success Story! - Bret Winkler

Plateau?

Lost 32lbs! - Losing Fat Faster

than Any Time on my Own

I had been a member of Lifestyles for nearly 3 years when I started training with Ryan Jaworski in April 2010.  I had been somewhat successful losing weightbut had reached a plateau at around 226 pounds. 

 I started training with Ryan and he first educated me on quality nutrition.  My previous diet contained too much sugar. 

He suggested eating 5 to 6 times daily to increase my metabolism. 

I could not believe that at the end of my first month on this new regimen, I was losing weight faster than at any other time I had tried this on my own.  By July I was down to 194 pounds.  My family and friends could really see the difference this training was making, and I couldn't believe how much better I felt!  I cannot say enough good things about Ryan as a trainer.  He is a great motivator and support, and has helped me to get off of dead-center.  He does a great job!            

Bret Winkler

Meet Bret's Trainer! - Ryan Jaworski

Meet Trainer Ryan!

Ryan is a graduate of Kent State University with a Bachelors of Science in Exercise Science.

He is a Certified Personal Trainer through the American College of Sports Medicine (ACSM).Since 2007, Ryan has worked with a wide variety of clientele in reaching their fitness goals. His specialization is in developing weight loss programs for people with diabetes.

Click HERE to get started with Ryan!

4 Worst Breakfast Items

Don't get caught eating one of these 4 things for breakfast:

1. Breakfast pastry: muffins, doughnuts, and croissants sure taste good with coffee, but all those refined carbs are going to cause unwanted weight gain.
2. Granola Bars: watch out for the breakfast bars that claim to give you fiber, vitamins and minerals. Check the number of carbs and sugars on the back of the label – most contain the same sugar as a
    pastry.
3. Cereal: here's another popular breakfast item that has tons of sugar lurking beneath its surface. Only eat cereal that has no added sugar and that contains some protein and healthy fat.
4. Drive Thru Breakfast Sandwich: don't even think
   about heading to the drive thru for a quick breakfast sandwich. Instead grab a hard boiled egg from home to enjoy on your commute.

Breakfast Protein Parfait

Here's a great recipe to make the night before for an easy grab-n-go breakfast straight out of the fridge. It's packed with protein, vitamins and minerals for sustained energy all morning long. And it tastes great too.
Servings: 1

Here's what you need...

• 1/4 cup Greek Yogurt, plain, fat free
• 1/4 cup low fat cottage cheese
• 1 scoop high quality strawberry or vanilla protein powder
• 1/4 cup fresh berries
• 1 Tablespoon pecan pieces, toasted

1. In a small bowl use a whisk to combine the yogurt, cottage cheese and protein powder. Mix until well incorporated.
2. Place half of the yogurt mixture into a clear cup, top with the berries and then the remaining yogurt mixture. Top with pecans.

Nutritional Analysis: One serving equals: 260 calories, 6g fat, 307mg sodium, 11g carbohydrate, 4g fiber, and 38g protein. 

5 Foods to NEVER Eat!

(And 5 Healthy Substitutes)

The world of fitness and weight loss is often confusing, with contradictory information swirling about. I'm going to cut through the confusion and make things really simple for you.

Below is a list of 5 foods that you should never eat.

These foods will derail your fitness and weight loss efforts every single time.

In addition, I will suggest a healthy substitute for each of these off-limits foods.

By simply swapping out the items below you will quickly and effortlessly become healthier, leaner and fitter than you are today.

Do-Not-Eat #1: Anything Fried

Fried food is loaded with fat and calories while offering zero nutritional value.It's a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep fried items on your menu. You'll be thinner, healthier and won't have greasy fingers.

Try This #1: Broiled

If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.

Do-Not-Eat #2: White Bread

White bread products have zero nutritional value and are quickly converted by your body into sugar. So you may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don't be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you'll lose that bloated feeling that high carbohydrate meals give you.

Try This #2: Sprouted Grain Bread

If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Sprouted grain breads are often kept in the freezer section since they don't contain preservatives to prolong shelf life.

Do-Not-Eat #3: Creamy Salad Dressing
You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories.

Try This #3: Vinegar Dressing

Salad dressing is meant to lend flavor to the salad, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.

Do-Not-Eat #4: White Rice

I'm sure by now you've heard that white rice is not a healthy choice. Just like white bread, white rice has zero nutritional value – other than calories. Fiber and vitamins have been removed and the glycemic load will quickly prime your body for storing fat.

Try This #4: Brown Rice

Brown rice has three times the amount of fiber, more B vitamins as well as other nutrients, won't sky rocket your blood, and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of brown rice.

Do-Not-Eat #5: White Sugar

Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one do-not-eat food from this article please let it be sugar.

Try This #5: Fruit

Don't turn to artificial sweeteners to get your sweet fix, instead turn to nature's wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from fruit juices, as these are high in simple calories.

Eating right, along with challenging exercise, is the formula for a toned, lean body - so guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

Call or email today to get started.

Client Success Story! - Bob and Bonnie Jablonowski

Had to Buy
a New Wadrobe (TWICE!)

Couple Loses a Combined 65lbs!

Almost 2 years ago my husband and I decided to take control of our wellness and join the Akron Wellness Center.  It was then that my husband started training with Antonio Altieri. Antonio has gone out of his way to receive specialized training so he can work with the young and the old. At first, I watched from afar and was so impressed with what I saw.  Antonio really worked with my husband to improve his weak and painful joints and challenged him to increase his exertion with each visit.   Antonio really examines how his clients perform the exercises and ensures that a balance of aerobic and anaerobic exercise is accomplished. The result of Antonio's workout with my husband has really paid off.  My husband's blood work is pristine, he is the lightest he has ever weighed and his muscle tone and definition is amazing.  I truly believe that he has added 20 years to my husband's life span.

Since my husband was getting fantastic results I decided to train with him as well.  I began 18 months ago along the same path as my husband. 

Antonio encouraged me to change my eating habits, learn creative new exercises and balance my exercise routine.  I truly can say that I have never felt better, thinner or stronger than I do today.  Antonio's knowledge of the physiology of the body should be commended. I have worked in healthcare for over 23 years and am licensed as an Occupational Therapist.  I have not come across a more competent, caring trainer such as Antonio.  He truly cares about his clients and ensures the safety of his clients by really assessing them during the workout.  He continually brings new exercises to our workout because he is always reading about new techniques in exercise.  My husband and I use the TRX straps as part of our workout and from what I gathered Antonio was one of the first trainers to learn all of the exercises that can be done on the straps.

 

To put this in terms of real outcomes.  My husband and I together have lost 65 pounds, multiple inches and have had to buy an entire new wardrobe (twice)!!!!!!!!!!!!!!!!!!!!!!!!

We would really like to thank Antonio for his friendship and expertise!!!!!!!!!!!!!!!!!!!!!!!!!!!!


We both feel the best that we have ever felt in our lives

  Bob and Bonnie Jablonowski

Meet Bob and Bonnie's Trainer! - Antonio Altieri

Meet Trainer Antonio!

Antonio was born in Akron and educated in Italy where he spent one year in army, there he found the passion to help others trough the world of Health & and Wellness.

He holds 6 certifications trough the International Sports Science Association (ISSA).

Certifications:

Personal Trainer / Specialist Sports Nutrition / Specialist Medical Fitness Therapy / Specialist Senior Fitness / Specialist Strength and Conditioning / Specialist Youth Fitness .

He is currently pursuing a specialty certification in Fitness Nutrition. Antonio is also Certified TRX suspension training.  With over 10 years in the fitness industry Antonio has extensive experience with strength training of all levels and ages as well as body fat loss. He is passionate about helping others discover the motivation to achieve their goals whatever it be; fat loss combined with muscle gain, sport specific training, rehabilitation, senior fitness training, balance and a overall healthy nutrition and lifestyle.

He understands the importance of tailoring workout routines to each individuals specific needs and circumstances to accomplish maximal results and have fantastic health & wellness.

Click HERE to get started with Antonio!

Feeling Blue?

If you're feeling depressed or stressed then studies show that you're probably going to overeat. And when you gain weight from overeating you'll end up feeling more depressed and stressed.

How is this vicious cycle broken?

With a consistent and challenging exercise routine.

Sprouted Grain French Toast

Just because you gave up white bread and sugar doesn't mean that you can't enjoy a delicious plate of French Toast! This recipe is made with sprouted grain bread, egg whites and protein-packed Greek yogurt. The whole family will love it. Servings: 5

Here's what you need...

• 5 slices cinnamon raisin, sprouted grain bread
• 1 cup egg whites
• 6 oz fat free, Greek yogurt
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• dash of salt
• Optional: additional fat free Greek yogurt and pomegranate seeds for topping.

1. Preheat a skillet, or pancake griddle over medium high heat. Lightly coat with cooking spray.
2. In a shallow bowl, whisk the egg whites, yogurt, vanilla, cinnamon and salt. Mix until well combined.
3. Dip each slice of bread in the egg white mixture, flipping to coat each side. Place on the prepared skillet and cook for 3-5 minutes on each side, until the eggs set and turn golden.
4. Serve immediately with the additional yogurt and pomegranate.

Nutritional Analysis: One serving equals: 127 calories, 0 fat, 157mg sodium, 19g carbohydrate, 2g fiber, and 12g protein. 

Today ONLY (special announcement for teens)

When: Sunday, January 15.

Where: My Place (Driveway)

Time: ALL Day!

Hey - 

Great news and a tremendous opportunity to have your teen trained by me (for free)!

Drop them off at my house today and I put them through my Breakthrough NEW Workout title Operation Snow Removal!

No Charge.

You get them out of the house.

They get to exercise.

I get my driveway cleared.

That's what we call win-win-win... baby! lol

Teen's Need Exercise Too

So get 'em off the couch, pull the cell phone out of their hands, and send them to the field and the gym.

Remember the good old days, when the only video game available was a pinball machine down at the local soda shop? Well, those days are long gone. Today's teens have access to more video games and other technology that keeps them away from the great outdoors and off the basketball court. Instead of moving their growing bodies, they spend countless hours pushing buttons, texting friends and playing video games.

But if exercise isn't a regular part of your teen's life, big trouble could be right down the road. Why should your teen get into the exercise routine, and how can you make it happen?

Why Exercise Matters
Take a look around at teens. They have countless social media tools that are supposed to help them be more connected with others than ever. Unfortunately, these social sites can cause teens to forget how to socialize with real people in real life. Get these kids to the gym and encourage them to exercise with other teens, and you give them an instant lesson in socialization.

But exercise is about more than being socially adept. It's about good health. And in case you've not picked up a newspaper or magazine in the last 10 years, you should know that there is an obesity epidemic currently taking place. It's affected plenty of adults, but it is now affecting teens as well - especially as they spend less time exercising and more time sitting around watching television, playing video games, texting, and chatting online. Get your teen exercising today, and you'll help them obtain and maintain a healthy weight and develop lifelong healthy habits.

How to Get Them Moving
Sometimes, getting a teenager to do something is as easy as teaching a rhinoceros to fetch. Don't let their attitude get you down. Remember your own attitude problems as a teenager, take a deep breath, and prepare to put up a fight. When you're going into battle with your teen, try these tips out.

Make It Fun. Remember when your teen was a toddler? Exercise wasn't something you forced him or her to do. It just happened, via hide-and-seek, tag, or just running all day long. Find what physical activities interest your teens, and encourage him or her to get out and do it.

Up the Chores. Is your teen lazing around the house doing nothing, while you're working frantically to keep everything in order? Flip your teen's world upside down by having him or her take over some of the more physically demanding chores. Have your teen rake leaves, plant flowers, scrub toilets, and take out the garbage. It may not be the same as lifting weights, but it'll get your teen'sbody on the move!

Do It Together. If your child isn't motivated to get in the gym on his or her own, offer to do it together. Whether you lift weights, ride bikes, swim, or hike, doing it as a family makes it easier to keep your teen on an exercise schedule.

Take It Easy. Your teen needs to exercise. There is no question about it. Just don't let this need override your parenting know-how. Ever tried to force your teen to do something he or she didn't want to do? Didn't work so well, did it? Remember this when working with your teen, and encourage your teen gently. You may be surprised at the end result.

How Much? While medical experts normally recommend adults get 30 minutes of exercise five or more days a week, the same doesn't hold true for teenagers. Instead, try to get your teen to exercise for at least 60 minutes most days of the week. It doesn't have to be incredibly vigorous. A light jog, a game of kickball, or riding bikes will do the trick.

If you want to expedite you and your teen's results then consider working with me on a fitness plan that will turn you both into fat burning machines.

Call or email today - I look forward to hearing from you.

Lead by Example

"What YOU do speaks so loudly, 
I can't hear what you say".

Ralph Waldo Emerson

As a parent, you’re a LEADER.  Every EFFECTIVE leader, leads by example.The greatest gift a parent can provide is love and self respect.  Want happy, healthy, and productive children?  Take care of the most important person in the world… YOU!

Lead by example.

Client Success Story! - Gina Shea

My AMAZING Journey!

Mother of 2 Teenage Boys Gets Healthy... Leads by Example

October 19, 2011

RE:  Scott Crabiel

Dear Mr. Ribley,

A lot can be said about having good results while working with a personal trainer; however, nothing comes close to my “amazing” journey with Scott.  My husband, Bill, wrote to you this past June and now it is my turn.  After seeing the positive results my husband experienced with Scott, I was excited to begin as 2010 was a horrific year for me both mentally and physically. 

After attending Scott’s seminar last November, I realized it wasn’t just about the exercise or the eating, but an entire lifestyle overhaul.  Scott is a dynamic presenter and highly motivational.  His knowledge of the body and mind and how working together to promote positive change was truly inspirational.  I had no idea when we joined Lifestyles that our lives were in for a complete makeover!

I began my journey with Scott this past May, and immediately I knew I was working with someone who was going to go the distance with me.  Scott was honest about what I needed to commit to become successful.  He gave me pages of information that I still have taped to the inside of my kitchen cabinet.  

I set my goals and Scott has been with me every step of the way.  Not just by being there for me with encouragement, but also the extra-steps; i.e. the communication through e-mails helping me stay on my path, the acknowledgements whenever I saw him at the gym with a “thumbs-up”, a nod hello or a “how’s it going?”   

I am so grateful to have Scott in my corner and I now know why he is in such demand! My experience with Scott has surpassed my wildest expectations! My husband and I have such great faith and trust in Scott that he is now going to begin working with our 17-year-old son, Ryan.  As far as accolades go, Scott deserves every single one and then some!  I look forward to our family’s continuing relationship with Scott and the Wellness Center.

Kindest Regards,

Gina Shea

Meet Gina's Trainer! - Scott Crabiel

Meet Trainer Scott!  

Scott has been a member of the LifeStyles team since June, 1998.  In the fall of 2004 he accepted the role of Personal Training Coordinator for Akron General LifeStyles-West.  As Personal Training Coordinator, Scott leads a team of 21 personal trainers.  In his seven-year tenure, personal training participation has increased by 163%. He is a Club Industry Nova 7 award recipient (2005) and was awarded as one of Akron General's top 10 employees in 2006 (Spirit and Values Award).

In addition to serving his one-to-one clientele, Crabiel serves as an industry consultant, has successfully coached clients around the country through his online services (www.surefire-fatloss.blogspot.com) and is an accomplished speaker.

He has presented on the local, regional, and national level for the following audiences: 

• National Strength and Conditioning Association.
• Medical Fitness Association.
• North Eastern Ohio College of Medicine.
• NE Ohio Hospital Volunteer Service Organization.
• Corporate / Community.

As a certified WellCoach through the American College of Sports Medicine, Scott also coaches clients to permanent behavior change in various areas of wellness.

Scott's results driven programming has been featured in online articles and he's been a regular contributor to the Akron Beacon Journal and regular guest on the WAKR Ray Horner radio program.

Click HERE to get started with Scott!

Chocolate Protein Pudding

Here is a protein packed snack that the whole family will love. It's important to enjoy snacks that are low in carbohydrates and sugar, and high in protein in order to shed body fat and develop healthy muscles. This recipe delivers on all fronts, without sacrificing flavor.
Servings: 1

Here's what you need...

• 6 oz Greek Yogurt, plain, fat free
• 1 scoop high quality chocolate protein powder
• Sprinkle of unsweetened cocoa powder

1. In a small bowl use a whisk to combine the yogurt and protein powder. Mix until all lumps have disappeared.
2. Garnish with a sprinkle of unsweetened cocoa powder.

Nutritional Analysis: One serving equals: 220 calories, 0g fat, 445mg sodium, 11g carbohydrate, 0g fiber, and 42g protein. 

Everything YOU Want in 2012!

How To Get Everything You Want in 2012

Here's to a Happy New Year and to getting everything that you want out of 2012.

Today you have a clean slate with a brand new year spread out in front of you, filled with endless possibilities.

How will you harness your potential to create the very best you? I recommend using the teachings of Dr. Maxwell Maltz in his legendary book 'The New Psycho-Cybernetics'.

Dr. Maltz created the original science of self improvement and success, so who better to turn to when you're ready to take your life to another level. His teachings have stood the test of time.

Take the following and get all that you want out of 2012:

1) Use Your Imagination

If you thought that imaginations were only valued in preschool, think again. One of the key points in 'The New Psycho-Cybernetics' is the technique of using your imagination to reprogram and manage your self image.

You may have been exposed to self improvement strategies that tell you to 'act as if' or to 'fake it till you make it.'Those typically don't work because your self image is still the same.

According to Dr. Maltz, your self image is the key to changing your actions and habits. If you want to lose 50 pounds, you first have to think of yourself as someone 50 pounds lighter.

Spend time in your imagination. See yourself 50 pounds lighter. Experience a day in your life at this slimmed down size. Imagine everything down to the smallest detail.

According to Dr. Maltz, this imagination time will begin to change your self image to that of a person 50 pounds lighter, and your actions and habits will fall into place.

2) Reject Negative Thoughts

Negative thoughts will undoubtedly arise as you use your imagination to see your ideal self. "I'm not really going to lose 50 pounds." "I've tried losing weight before and it never works. I'm always going to be overweight." "This imagination stuff is bogus. It won't work for me."

Dr. Maltz says that the instant you receive a negative thought simply dismiss it. Don't spend any time on it at all.

The quicker that you dismiss negative thoughts, the less impact they will have on your self image. Also you'll find that fewer and fewer negative thoughts arise once you get into the habit of dismissal.

3) Be Nostalgic For The Future

It's so easy to be nostalgic for the past, especially when you only remember the good stuff. But what good does it do for you to wish for things that are long gone?

Dr. Maltz recommends developing nostalgia for the future.

In your imagination you've already lost the 50 pounds, so start pining for the future! Your self image will lock onto that picture and your nostalgic feelings will fuel the fire.

4) I'm The Kind Of Person That…

What kind of person are you?

• I'm the kind of person that loves sweets.
• I'm the kind of person that hates exercise.
• I'm the kind of person that can't lose weight.

OR

• I'm the kind of person that eats fresh and healthy food.
• I'm the kind of person that keeps fit.
• I'm the kind of person that maintains an ideal body weight.

Your self image will fulfill any label that you put on yourself. The power is all in your hands.

What kind of a person do you want to be in 2012?

If losing weight is something you'd like to do this year, then call or email to set up a consultation. I'm the kind of person who LOVES to see clients like you achieve their goals!

Listen and Learn

Download 'The New Psycho-Cybernetics' to your phone or ipod and listen as you commute to work or as you take a brisk walk. The more you listen the more you'll learn.

2012 is about to get a whole lot more exciting.

Sesame Chopped Salad

• 1 cup cabbage
• 1 carrot
• 1 green onion
• 1 Tablespoon fresh cilantro
• 1 Tablespoon sliced almonds
• 2 teaspoons sesame low fat dressing
• 1/2 cup cooked chicken breast

1. Chop the cabbage, carrot, onion and cilantro into very small pieces. Add the almonds and toss with dressing.
2. Top with chopped chicken breast.

Nutritional Analysis: One serving equals: 276.5 calories, 7.5g fat, 468mg sodium, 27g carbohydrate, 7g fiber, and 26g protein.

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