Train to Live

Bright Morning on the street

This AMs jogging scenery

Home from our morning run.
Good workout partners are GOLD🪙. They help build Consistency and Habits which leads to Discipline.
Gotta get it done, even when you don't FEEL like doing it.

Excited for our AM outdoor workout at the field

Delicious Lunch Clean Eatz yesterday

Free to a good home. Savannah GA only. Pick up only

Dalton and I spent the day moving equipment into the TRAIN ME 24/7 training studio on Wilmington Island. FIT Gym Savannah

One of the best machines for reducing excuses and building an exercise habit!!
The Recumbent Bike
- Non weight bearing - LOW Impact
(Easy on the joints)
- The Seat doesn't hurt the rear end
(Can stay on it longer and more often)
- Great for recovery
- Full back support
- Reduced upper body tension
- Cardiovascular exercise
- Easy to vary exercise intensity

Recently I subscribed to a 4 week workout program. It's with a coaches/trainers community of which I'm a member. I did this for a few reasons.
1) As a trainer sometimes I get tired of doing my own programs, I need to mix it up.
2) I wanted to see how a more established online business delivers their programs.
3) Most importantly I wanted to put myself in your shoes. The clients shoes.
Over the next couple days I'll share some of the things that I learned. Talk to you soon.
Frank

Beautiful sunrise for the AM dog walk the other day. Don't get stuck in the weight room or gym. Get out and soak in the outdoors.

Workout Weds

FIT Gym Sandfly is having a Grand Opening tomorrow night(Tues 1/17) at 5:30.
It's one of the gyms where I work with clients.
Not sure all it entails but I know I'm giving tours.
Come join us

Client Spotlight: We'll call him GW.
Goal: Increased strength and explosiveness for HS sports.
GWs greatest asset: Attitude and willingness to follow coaching
Note: during a movement screen I found his lack of mobility in his hips and low back(and hamstring strength) would hold him back from his goal. We've had to do less weight to get his form correct. It's not an easy process. Tough for a young guy to back off the weight to get movement right. GW is now back to back to building strength, great job

- Its never too late to start
- Part of a workout is better than no workout
- Do something just move today
- Just 15 min 5 days a week is 1 hr and 15 min of movement, stretching, walking in a WEEK.
* thats 5 hrs in a MONTH

Free Workout for Wed

Bodie's Exercise Tip of the Week:
If you have an option between doing an exercise sitting or standing, ALWAYS pick STANDING.
It's way better for your spine.

WHAT WOULD IT LOOK LIKE IF IT WERE EASY?
In the online training course I took, 1 of the filters I was to run everything through was...
WHAT WOULD IT LOOK LIKE IF IT WERE EASY?
Think about it. We tend to complicate most of our stuff. What would it look like if we SIMPLIFIED.
You wanna get stronger, lift heavy stuff.
You wanna be thinner, eat less.
The more I study (and try to apply) habits and goals the more I find simple is easy.
Let's try it

Want to lose 2x the weight? Keep a daily food journal.

Research shows that for people trying to lose weight, lost 2x as much weight than those who kept no journal. From Harvard Health

The BEST FREE TOOL for Weight Loss is:
https://www.myfitnesspal.com/
It cost nothing, give it a try

MyFitnessPal | MyFitnessPal Take control of your goals. Track calories, break down ingredients, and log activities with MyFitnessPal.

One of the simple (not easy) eating habits I posted yesterday was getting enough FIBER.
According to Mayo Clinic the following are Benefits to A high-fiber diet:

-Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. ...
-Helps maintain bowel health. ...
-Lowers cholesterol levels. ...
-Helps control blood sugar levels. ...
-Aids in achieving healthy weight. ...
-Helps you live longer.

Link to the article:
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

Lets face we all probably over indulged during the holidays. Below is a simple set of eating habits to get you on track.
-----------------------------
Simple Eating and Weight Loss HABITS

NOTE: This is a progressive list. You must pick 1, maybe 2 things on the list and WORK to make it a habit for 3 to 4 weeks. Then move to another habit on the list. Item number 7 should only be attempted if you are solid on at least 4 of the other habits.
1. Eat Protein with EVERY meal and snack (numerous reasons behind this)
1.1. RULE OF THUMB: Women should get 20grams/meal & 10g/snack
1.2. RULE OF THUMB: Men should get 30grams/meal & 15g/snack

2. Get your Fiber, it does more than just make you go p**p.
2.1. Amount Recommended for Women: under 50yrs/ 25grams; over 50yrs/21grams
2.2. Amount Recommended for Men: under 50yrs/ 38grams; over 50yrs/30grams

3. Severely Limit Processed Foods
3.1. Especially Carbohydrates that come from a box, bag or package

4. Lower your Sugar Intake
4.1. Stay at or below 10 teaspoons OR 40 grams per day. Regardless of it being natural or refined. Any sugar over 10 teaspoons is EXCESS.
4.2. This will be difficult, EXCESS sugar is as bad for your body as CI******ES and excess ALCOHOL and as addictive. You will get withdrawal symptoms. Be committed

5. Get Carbohydrates BUT good/favorable carbohydrates from Veggies and Fruits.
5.1. RULE OF THUMB: Women should get 30grams/meal & 15g/snack
5.2. RULE OF THUMB: Men should get 30grams/meal & 15g/snack

6. Get used to drinking Filtered WATER.

You will NOT have weight loss RESULTS if you do not change the following HABITS:
Drinking Artificially Sweeten Drinks…Like Diet Coke. You will NOT see weight loss results if you drink that stuff. It’s bad for your body, period and it releases a hormone that makes you crave more sugar and starches.

Eating at restaurants more than 2 or 3 times a week. You will NOT hit your goals if you eat out more than this. Restaurants make their food taste good by adding FAT, SUGAR and SALT.

Info Compiled by Frank Singletary
Owner of Weekend Sports Training

Everyday is another step closer to being done. Looking good
FIT Gym Savannah
TRAIN ME 24/7

I am happy to announce, I passed the course.

I passed. I'm a Certified Online Trainer! Learn why you should only hire a Certified Online Trainer from the Online Trainer Academy.

The boys and I have been doing a little work at Fit Sandfly. It's a new gym in Sandfly, Ga and an addition to the fitness world of Drew Edmonds. Workers have been bustin their tails to get this thing open b4 2023.

Artificial sweetener linked to anxiety. Aspartame is found in nearly 5,000 diet foods.

Common Sweetener Linked With Anxiety in Startling New Research Florida State University College of Medicine researchers have linked aspartame, an artificial sweetener found in nearly 5,000 diet foods and drinks, to anxiety-like behavior in mice. Along with producing anxiety in the mice who consumed aspartame, the effects extended up to two generations from t

Balance is tough.
The ideal healthy week has 3 streams.

- Eating right
- Cardio type of movement 3 to 6x/wk
- Strength Training 2 to 4x/wk
All separate habits.

Typically life slows the flow those streams. As long as one stream has some flow, that's good.
Two streams flowing even better.
All three streams flowing, well that's the best.
We need to avoid the dam in all three streams.

I, personally, am having a tough time with the lifting part right now. (I love lifting so it's frustrating)
Thankfully the dog has me on a walk/jog 7 days/wk.
A health issue has forced my eating habits to be on point.
I'll get back to the weight room however I'm pleased that the other 2 streams are flowing well.

***More personal Frank stuff***
Not sure what your spiritual gifts are but one of mine is service.
Sometimes I just gotta be selfish with my time and work on me.

Keep pushing to be active,
Coach Frank

Bodie's Active Life, Tip of the Day:
Don't let a little rough weather derail you. Progress comes w/ a little work each day. Train your body and your brain to push.
This HABIT will get you through the tough days

Merry Christmas Week

1 Prepared and Implemented plan
Beats
5 or 6 unfinished projects
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Avoid the shiny objects
Speaking to myself. I love distractions