Motivational Archives - Page 8 of 9 - Gritton's Training System

Beach Body Leaders

Hey Gang,

After all the weigh-ins and measurements, I have the leaders in the Beach Body Contest and the $500 grand prize: (plus the contest between your coaches)

Louis A. – 29.57% Jeremy’s Kettlebell (Louis has also lost 18lbs)
Kirsten G. – 23.17% Jeremy’s Boot Camp (Kirsten has lost 13lbs)
Mike W. – 21.58% Kim’s Kettlebell
Peter A. – 17.15% Kim’s Kettlebell
Karen T. – 16.39% Kim’s Kettlebell
David J. – 14.93% Kim’s Kettlebell (David has lost 10lbs)
Dawn C. – 13.55% (She is David’s better half) Kim’s Kettlebell Class
Becky R. – 10.68% Kim’s Kettlebell
Pam H. – 9.74% Jeremy’s Boot Camp (Pam has lost 12lbs)
Jennifer M. – 9.02% Jeremy Boot Camp

Absolutely amazing ya’ll! It gives me goose bumps to see changes like this from our clients. These are our top 10, but I would love to see the other 110 people join in on the fun. Maybe you can’t win the contest, but you can certainly make some amazing life changes (which are way more valuable).

Here is the update from your coaches:

Me – 36.42% Change (almost at my goal of 9%, but I better keep pushing because Kim will never stop!)
Kim Day – 27.01% Change

Good news (for Kim) is that I am going to have to weigh-in a bit early due to a trip.

Additionally, I do want to brag on a couple of people who are not on the leader board:

Renee Day (Kim’s much much better half) who is not eligible for the prize has dropped 17.47%

Tracy Bowe has lost an amazing 14lbs so far in the contest, so we know the body-fat will change very soon.

Way to go ladies, so proud of both of you!

Lastly I wanted to send out a new Interval Routine (instead of killing so many trees each month). This is the 30 minute interval routine I usually put on the monthly calendars. You guys should know the weekly layout by now so we will give this a try. If you are not currently doing the interval, give them a try and watch the body-fat drop like a rock. Good food choices, great coaches and balancing strength and cardio is the magic formula for those people on the leader board.

30 Minute Interval Routine (can be applied to running or any other cardio exercise):

Warm-up 5-10 minutes
2 minutes all our effort
1 minute recovery
Repeat four more times for a total of 5
Cool-down 5-10 minutes then be sure to stretch

I did this one on Tuesday of this week and it will certainly “get your attention”. Great workout and you will feel the results the very next morning.

The Beach Body Contest is over June 21st so everyone has to weigh-in on or before that day to be eligible. Stay focused ya’ll and see the entire 12 weeks through to the end (you won’t regret it). If you slack off now, then you will most certainly kick yourself for not staying the course.

Until then, everyone have a great weekend.

Your Coach

Jeremy

Meet My Girlfriend

Have you ever heard my story about my girlfriend “Eleanor“? Its a story about how I was training for Ironman Florida 2008 and I was still riding an entry level road bike. Now I know Lance Armstrong says its not about the bike, its about the engine (the person riding the bike) but I have to be honest I was certainly at a disadvantage on that old hunk of junk when it came time to race.

One day my brother-in-law called to say his sister found some frame at a yard sale and should she pick it up. After a picture and a hunch we decided what do we have to lose, they were only asking $40. Buying a frame is pretty risky due to size and fit, but upon arrival it was my exact 58cm bike and it was not only a decent bike frame but it was complete with a carbon fiber fork, seat post, components, etc… All in all about $1,000 worth of bike for $40! After “Pee-Wee” and Kim Bramblett helped me build it “Eleanor” was born.

The reason I call her my girlfriend is because I spent more time with her than I did my wife for the next 8 months of that year. Riding 4,5 and even 6 hours on the weekends. She quickly became known as the other woman in my life and for good reason. Thank goodness Brandy is a forgiving wife 🙂

I’m sure about now you are wondering why in the heck is Jeremy writing to me to tell this story. I am writing to you to tell you how important it is to have a “girlfriend” in life… (not literally of course) I am as happily married as any man can be. What I mean is that you need something that is going to help keep you healthy with exercise, but more importantly can help your mental state of mind.

I can tell ya’ll that since starting A Cut Above Fitness I had found a new girlfriend (my laptop) over these past 18months. As ya’ll know my passion is to help people achieve things they never thought possible. Be it with weight loss, body-fat, building muscle or completing various races… I just want others to go outside their comfort zone and achieve those things that I see as possible in their life (even if they can’t see the possibilities yet themselves).

Recently I decided to participate in our Beach Body Builder contest and it forced me to take action on my own fitness. I’m not saying I didn’t exercise, but I got serious about my nutrition and my fitness and part of that meant doing something I really love. Since I started riding “Eleanor” and running (in addition to my strength training) I can tell you I am a totally different person. Happier, more energetic, more pleasant to be around (just ask Brandy) and overall a more balanced person.

Here comes your opportunity… part of what forced me to knock the cob webs off of “Eleanor” was that I decided to sponsor and enroll in a Duathlon on June 23rd. It is a brand new event in Brooks, GA and its for a great cause. Its called Rocks Ride and it is a fund raiser for the Real Life Center in Tyrone. Specifically it is to help those in need when cancer touches their family. I know I speak for everyone when I say cancer is a wicked evil disease and it impacts all of us in some way.

With that being said, I want to invite each of you to join me on this day for either a 5k run (3.1miles) or a Duathlon (run,bike,run). I will be participating in the Duathlon and I think it will be a blast. Never done a Duathlon (only triathlons) so I am stepping a little out of my comfort zone. How about you join me?

I would love to see other A Cut Above clients out there on that day either doing a 5k or the Duathlon. Either way, you would be doing something that could possibly turn into your girlfriend, something that can help you feel better, look better and just be happier in life. We all need those things in our lives that make us better for everyone we come in contact with (especially our family members).

You can register online here, but please make sure you let me know you did so. I plan on having the big tent out there with snacks and refreshments for everyone. Plus, the more of us participate the more money we raise for the Real Life Center. Rocks Ride Registration

In closing, please set some goals for this summer. Maybe it is to try something different like this, or maybe it is to get in 3 strength training sessions per week. Whatever it is, do not allow all your hard work over the winter months to be wasted. I know it has made a huge difference for me sharing my goals of 9% body-fat or less. Getting through birthday parties, camping trips and family vacations has been a lot easier when I knew that each of you would hold me accountable come June 23rd on the final weigh-in. Do the same yourself.

If you need someone to share that with contact me for a complimentary consultation to discuss your goals and if perhaps a program we offer would help you stay focused over these next few months.

Regardless, I hope you enjoy the beautiful summer months and get outside your comfort zone for some new fitness adventure!

Your Coach

Jeremy

Here are several other clients who did something new last Saturday with a Triathlon:

: Kevin about to Rip it up on
the Bike

Commitment and Perseverance

If I had a $ for every book I’ve read on what it takes to be successful, I’d have about $4. Seriously, I have read more books on this than I can even remember and almost all of them talk about taking action on a great idea or thought. Without action you might as well not even have those great thoughts or dreams. You are better off going through life satisfied with how you look and what you have.

There are a million reasons not to take action, vacations/parties/finances/sickness/injuries and the list goes on. What I have discovered over the years is that if we allow these things to become an excuse then we didn’t have enough DESIRE to overcome those obstacles.

In a book by Zig Ziglar he sums it up perfectly; “… there are two qualities that every person must have to fuel their desire and sustain their pursuit of success. Those two qualities are commitment and perseverance . You need commitment to produce the focus and consistency you need to keep your eye on the target. Then you need perseverance to make it over the rough spots and setbacks you will most certainly experience along the journey to success. ”

In today’s times we have so much information out there that it is really easy to take our eye off the prize because we are gathering too much information. I love having the internet and being able to learn anything I want at the drop of a hat, but what I hate to see are people who are searching for a NEW and DIFFERENT answer to solve their little setback.

Sometimes as your coaches Ricky, Celia, Kim, Carla, Jamie and I will challenge each of you to “stay the course” even when one week doesn’t yield the kind of results you expected. Your commitment is important at this point because it binds you to the specific course of action. Your commitment is fueled by your desire, which means staying the course in the face of adversity.

As a quick example; during our Beach Body Contest I committed to drop my body-fat to 9% and I laid out a very specific plan of action to do so. There have been many weeks where I woke up tested my body-fat and was very disappointed with the number in front of me. BUT… my commitment to being a good leader and my desire to help coach/motivate and inspire each person is great enough to keep me on my course. Too many times people give up when they are faced with adversity such as a week long sickness or graduation/birthday party. If I/we allow whatever the adversity to stop us then we fail permanently! Specifically, if you stop, then you didn’t finish the plan of action and the success may not ever happen (or you will look for more information or another strategy because this plan obviously didn’t work).

Join me in this WAR on not only body-fat but so much more than that. It is learning the ability to turn DESIRE into commitment then perseverance to see it all the way through. What is your TARGET (not the store…) what is it important and will you stay committed as the end of the school year approaches and summer creeps up closer and closer?

Hopefully your answer was yes and you have thought about what that specific goal is. Do you have it in your head? It has to be specific it has to be something you can measure (mine is the 9% body-fat goal). Okay, now that you have that picture in your head, why is is important to you? Let that be your FUEL and DESIRE, because without a clear WHY you simply will lay down when adversity comes your way.

Be committed and be persistent! Join me and all of our staff at A Cut Above Fitness.

If you are not a current client, I want to cordially invite you to attend a Nutritional Seminar where you can learn a lot about nutrition (What to Eat and What Not to Eat) but more importantly how to turn your DESIRE into COMMITMENT and PERSEVERANCE over the summer months.

May 21st at 6:00pm, we will have the Nutritional Seminar and then open up a few spots for two brand new programs called X-Fit (Extreme Fitness) and Celia’s Summer Fit. There will be prizes, games and a ton of motivation (whether you join us or not) so please email us today to reserve a spot in the seminar (678) 364-6800 or simply post on the blog that you will be attending with first and last name.

There will be some special offers on this night, Only, so if you have the desire and you just need the Plan of Action to help you get there this is one night you will not want to miss.

Dedicated to your Health

Jeremy Gritton

Owner, A Cut Above Fitness

P.S.’

If you can’t make this seminar, but you are interested in someone setting up a plan of action for you then call the office and Shelly will direct you to a private consultation with me. We will discuss your goals, your budget and what works best to get you to your goals. This is an $85 offer and I honestly don’t have a ton of spots open so please contact us asap (678) 364-6800.

Beach Body Leaders

I wanted to update everyone on the Beach Body Builder Contest and the leaders after all the measurements. I am so excited to report some really tremendous results.

The leaders are as follows: (Winner will take home $500 Cash!) Contest is highest percentage of Body-Fat lost.

There are some people yet to weigh-in, due to travel, so this is not 100% accurate. Someone could be out there lurking for all you current leaders 🙂

Louis Angotti – 24.35% Change – Kettlebell- Coach is Jeremy
Karen Thurber – 14.75% Change – Kettlebell – Coach is Kim
Peter Adams – 14.23% Change – Kettlebell – Coach is Kim
Kirsten Glavosek – 13.49% Change – Boot Camp – Coach is Jeremy
Stephanie Boettcher – 12.84% Change – Boot Camp – Coach is Jeremy
Dawn Campbell – 11.95% Change – Kettlebell – Coach is Kim
Sara Gorman – 10.58% Change – Semi-Private Training – Coach is Ricky
Becky Rowles – 10.32% Change – Kettlebell – Coach is Kim
David Johnson – 9.96% Change – Kettlebell – Coach is Kim
Jesse Gorman – 9.47% Change – Semi-Private Training – Coach is Ricky
Angie Taber – 9.01% Change – Kettlebell – Coach is Kim
Mike White – 8.42% Change – Kettlebell – Coach is Kim
Jessica Beardsell – 8.11% Change – Kettlebell – Coach is Kim
Jennifer Metcalfe – 7.52% Change – Boot Camp – Coach is Jeremy
Debbie Boettcher – 7.47% Change – Boot Camp – Coach is Jeremy

NOTE: Renee Day is the wife of our coach Kim Day so she is not eligible to win the $500 cash prize… But, I still have to brag on her. Renee would be in second place – with a 15.24% Change. Way to go Renee!

As you know I decided to participate in the program with ya’ll and so did Kim Day, Celia Brown and Ricky Mitchell. Here are our numbers and leader board:

Kim Day – 22.28% Change
Me… – 17.88% Change
Ricky – 15.35% Change
Celia – 6.6% Change and an awesome Weight Loss Number!

Kim… you better watch your back brother… I’m coming for you! Let the trash talking begin. If you don’t know Kim Day, Rick Atkinson and I were in a similar contest last year and the trash talking got so bad people were sending free desserts to dinner tables and mailing ugly letters to each other. Boys being boys I guess.

If you are on that leader board, great job! If you are not on there, be diligent stay focused and remember the saying we discussed at the kickoff meeting – “Just Say No” – We practiced visualizing what we wanted to look and feel like on June 21st and then we thought about eating something that we know is our weakness and how much better the feeling is on that first visual. Having those “treats” now are not worth it in the end, don’t forget about the image you WANT to become. That person who is in there, that person who you see in your head can become a reality if you make good choices on a daily basis.

If you have a bad day or bad weekend, get back to it. Do not allow one bad splurge to derail an entire 3 months.

CONFESSION TIME – I’ll tell you right now I had a bad night. It was Seth’s 6th birthday and Brandy had cake (which if you don’t know, is my favorite food on the planet) and YES… I indulged a little. So… the key is to get right back on the wagon today! I’m back to it re-focused, even though when I got up this morning I was so mad at myself.

If this happens to you, or has happened to you then kick off the guilt and start fresh. Don’t try and over-do-it the next few days by starving yourself because all that will do is slow down your metabolism. Just start again with balanced eating and hard work exercising.

Last thought for today is this – If you are doing the same things and getting the same results, why not try something different. Try the cardio Intervals I assigned or a new way of eating, just change things up. If you keep doing the same things you will get the same results. Be different, be better, be inspiring to others!

Your Coach

Jeremy

P.S.

Your coaches should have sign-up sheets for our nutritional seminar on May 21st. Be sure to get your name on that purple sheet of paper because we are going to have the best Nutritional Coaching Session ever! Lots of prizes, games, giveaways and contests for ya’ll to win $50.00! More to come on this really soon, your coaches will have the info next week.

Idle Hands

Ever Heard the phrase Idle Hands are the Devil’s Playground (or Workshop in some versions)?

I’ve heard it many times since my father is a preacher! I am going to put a new spin on it for you and hopefully help you avoid an eating FRENZY.

If you are like me, you have some trigger that causes you to EAT. Mine is being bored (or Idle Hands). For example:

Yesterday I had an absolutely amazing day with food and a killer workout over at our Better Bodies Studio. Just one of those days where everything was perfect, music, my energy and focus. I grabbed some great recovery food, had a pair of basketball clients, then headed home. Once I got there, the house was empty because Brandy and the kids were at Seth’s baseball practice.

I tell you, I wasn’t in the house more than 1 minute when I walked over to the pantry and started looking for something to eat. Even though I wasn’t really that hungry it is just what I do when I’m not super busy. Ever been there?

Good news is that I realized what was going on and decided not to dip into Brandy’s Twix Bars or the kids’ cereal. I grabbed my shoes and tore out the door for a short run. Best run in awhile I might add (for me anyways). Funny how the workouts that are unexpected, or just hard to get started turn out to be the best ones.

You know what happened when I walked in the door????? I walked immediately over to the pantry! I earned it right? WRONG… I didn’t earn anything, so I grabbed a protein bar and headed out to do some yard work. If you have that mentality of “I earned that treat” because of how hard I’ve been working, I totally understand, but try to stop that way of thinking. There is always a reason to EARN a treat, hard day at work or with the kids, hard workout in boot camp, kettlebell or private style training – whatever the case may be. You can usually find a way to justify a treat of some kind.

Finally I decided it was time to head in, because I was exhausted from sweeping and pulling weeds in the flower bed. Which are two amazing exercises I must say – (sweeping will wear out your core and shoulders and pulling weeds will work your hamstrings and quads). Beware boot campers… these might find there way into a class sometime 🙂

Back to the main reason for the blog – What is your trigger for eating a treat or something when you’re not even hungry? Really think about that, is it when the kids go to bed and you want that glass of wine or handful of cookies? Is it over the weekend when you’re off from work and have parties, or it’s just not your normal schedule?

Whatever your trigger, recognize it and then work through it. Go for a run, do some pushups or just get up and do something. You will be so glad you did when you wake up in the morning. The weight and your appearance in the mirror will mean way more than that treat the night before.

If you don’t believe me, try it for one whole week and see if you feel different.

If you are not currently an active A Cut Above Client, we have re-opened enrollment into our Kettlebell program and are offering a Free class to come in and get re-started. We also have a few spots remaining in boot camp and our semi-private model training program. We are in the middle of our Beach Body Builder program and people have lost 9, 11 and even 12 pounds these first 5 plus weeks.

Wouldn’t you like to do the same thing? Call us (678) 364-6800 and we will get you setup on the first step to those same results.

Lastly and most importantly, make sure you have goals in mind when you feel that eating trigger come on. If your goals are important enough you will find a way to say no.

Dedicated to your RESULTS;

Jeremy Gritton

P.S.

By the end of next, week we will post the leader board of highest percentage of body-fat lost and who is leading the way towards the $500 Grand Prize. Plus the leader board for our staff competition. (Myself, Kim Day, Celia Brown and Ricky Mitchell)

3 Important Things for Weight Loss

Hey Gang,

Even if you were not able to attend the Nutritional Seminar on Wednesday, I wanted to update everyone on how to find your calorie allowance each day, and give you the 3 Most Important Things You Must Know to Lose Weight or Drop Body-Fat.

As ya’ll know we opened up the Beach Body Contest to all active clients and Wednesday night we kicked it off right! Lots of excitement and a challenge for everyone. JUST SAY NO for 12 WEEKS!

Additionally, I shared my numbers which I must say was shameful for me to publicly give to everyone. Regardless, I (all of us at ACAF) try to lead by example so here goes:

My Numbers (that everyone should try and beat):

Body-Fat – 15.1%

Weight – 191

Goal that I WILL reach by June 21st – 9% Body-Fat or Less

You also have Kim Day, Celia Brown and Ricky Mitchell competing with me. I’ll keep you posted on our standings as well as the overall standings of all clients. Next weigh-in and body-fat test will be at the end of April.

Now, lets talk about calories and how many you should be consuming. Here is the formula you need to use, then we will discuss what you do with that number based on your goals:

Take your current weight and times it by your body-fat percentage –

My #s for an example– 191 pounds x .15 (use true rounding of my 15.1% body-fat) = 28.65 = 29 (true rounding) and I subtract that from my starting weight of 191 – 29 = 162 pounds of lean muscle.

Then divide that number by 2.2 (162/2.2) = 73.63 = 74kilos of lean muscle.

Now you take that number of 74kilos x 21.6 = 1,598 and then you add 370 to it =

My Final Number (Basal Metabolic Rate) = 1,968

If my goal was to lose weight I would subtract 300-500 calories to help create a calorie deficit, then I would allow my exercise to assist in the calorie deficit creation in order to create a total 3,500 calorie deficit to lose 1 pound.

If you are someone who is not looking to lose weight then you need to add back in the number of calories you burn through exercise. For example – I do not want to lose weight, but I want to drop my body-fat. I will track how many calories I burn each day and I will put back in those calories in the way of evenly balanced Carbohydrates and Protein.

If you are trying to lose weight… make sure you don’t drop calories too much and you don’t do too much exercise and not eat. Look for balance… otherwise your body might slow down its metabolism to protect itself. Just follow the guidelines we provide for your exercise and homework.

That leads me to my next point: The 3 Things You Must Do to Lose Weight and or Drop Body-Fat:

Watch this very very short video:

3 Things to Lose Weight and or Body-Fat

NOW… Everyone who has not yet weigh-in or done your body-fat make sure you get that done as soon as you can. I want all 120+ clients to have an amazing 12 weeks. Remember that little phrase I stated earlier?

JUST SAY NO for 12 WEEKS!

I have a huge personal test tomorrow that ya’ll can hold me accountable to, it’s Brooklynn’s 2nd Birthday party and my favorite food on the planet is Birthday Cake so I plan on “Just Saying No”. Hope you can do the same this weekend and over these next 12 weeks. Thanks to Sue Zeller for already sending me a reminder text to stay the course.

Don’t Make Excuses Okay? Make a WAY and Just Say No!

To Your Success these next 12 Weeks (and beyond)

If anyone has any questions or comments (or trash talking) feel free to post a comment.

Dedicated to your Success;

Your Coach

Jeremy

P.S.

Did you know whoever loses the highest percentage of body-fat will win $500?!? Now you know!