We started calling these days “Freaky Friday at TEF” thanks to my client Paul Amrose. Paul and my brother Rob have started an entire new movement every Friday. It started with a unique t-shirt here, a funky pair of shorts here and has now expanded to include the music on the iPod, wigs, hats, to full blown costumes.

Why do I mention this?

Well, quite frankly I’m not sure if this atmosphere would have become such a unique theme if it weren’t for my bro, Rob to all of you, and Robert to my family and me.

You see today is his 2 year anniversary.

It was 2 years ago today that he was honorably discharged from the United States Marine Corp after serving our country for 5 years.

Sgt. Robert P. English became a man among boys on his journey to being dubbed “The Poster Boy Marine” by many of his fellow Marines including many Commanding Officers.

In only a short time he earned the honor of running the Body Composition Program on his base, something he earned by impressing his Sgt. Maj. after only running one single Body Composition Program workout. Something unheard of, unless you were a Staff Non Commissioned Officer (a Marine with roughly 8 years of service).

During his five years in the Marines my bro not only became a Combat Conditioning Specialist through his hard work and dedication to the Marines he also was awarded a Black Belt Martial Arts Instructor Certification within the Marine Corp Martial Arts Program (MCMAP).

You see my brother didn’t have to leave this all behind. It truly is a life that no one will understand unless they have served this country or for him, being one of the few and the proud.

But he did.

He actually left behind an $81,000 signing bonus including an additional bonus of $10,000 to come home and work in the business I had started to build.

That my friends was guaranteed, tax-free money that he turned down to come home to what was at the time, no guarantees. Though he knew his brother, he knew my work ethic and he believed in the foundation I had set.

So I sit here saying thank you Robert.

And additional thanks, from the bottom of my heart, to all of our United States Armed Forces. This week began as one of remembrance, but I want to end it as one of motivation.

My brother is a straight up MOTIVATOR! Our clients know it and our staff knows it.

So earlier this week I came across a video that a few of my colleagues like Luka Hocevar and Ben Bruno had posted on their Facebook’s and in their blogs.

The minute I watched it I IMMEDIATELY thought about how motivational it was to watch my brother Sgt. Major in Parris Island give them a speech prior to their graduation on the parade deck.

So Robert, this one’s for you.

Happy 2 years homie!

Thanks for being a champion!

Let’s crush shit!

WATCH THIS => http://youtu.be/yX39J_YyKbs

Work Hard, Train Hard, Get Better,

Tyler English

Have you heard that line before?

I love to say it and say it often. It truly encompasses what most people struggle to understand when it comes to transforming their physique.

I’ve put together a list of 21 Body Transformation Tips to follow to place you on the fast track to altering your physique.

When you begin your training and nutrition program follow these guidelines, some will be required of you daily, while others may be a one shot deal.

1. Take a “Before Picture” as this “image” will continue to be a driving force in your journey and a way to look back on how far you have come.

2. WRITE DOWN your Goals! Be sure to set short term and long term goals. I prefer to set my goals as is:

a. Set Daily Goals – Do so the evening before.

b. Set Weekly Goals – Do so on a Sunday.

c. Set Monthly Goals – Before the end of the current month.

d. Set Yearly Goals. – Look at the year in quarters (3 month) blocks of time and break your goals down accordingly.

3. Grocery Shop on Sundays: Sunday should be the start of your weekly preparation. This begins your week with a solid foundation.

4. Prepare for the week ahead on Sunday. For some people this means preparing grilled chicken, boiling brown rice, chopping veggies. For others it is simply preparing the next 3 days worth of meals or even dinners. Find what works for you but always prepare.

“A Failure to Plan is a Plan to Fail.”

5. Meal timing: Eat every 2-3 hours. This will help regulate blood sugar, hormone levels and keep your metabolism working throughout the day, helping get the most out of your metabolic cardio strength training workouts. These small feedings should be a balance between protein, carbohydrates and fats.

6. Drink water. Consume a minimum of half your bodyweight in ounces per day. Your body dehydrates while you sleep, water is your #1 natural fat burner. Be sure to consume 12-24 ounces upon waking, 8-12 ounces with each feeding, 16-24 ounces an hour prior to intense exercise with continued sips during the workout and small sips continued throughout the day.

Ex. Bodyweight = 150 lbs, Water Intake = 75 ounces/day

7. Eat a balanced breakfast complete with low glycemic carbohydrates. Your blood sugar is at it’s lowest point at the beginning of the day. In order to keep your blood sugar controlled you must feed it every 2-3 hours following a solid feeding first thing in the morning. Studies have shown your body demands carbohydrates at two important points in your day. 1) Breakfast 2) Post Workout (read #10 for more info). Consuming a breakfast containing low glycemic carbohydrates like fresh oats (oatmeal, steel cut oats), low glycemic fruits (blueberries, strawberries, apples, grapefruit), whole grain natural breads (Ezekiel, Arnolds etc) will enable your body to increase your daily caloric burn by supplying it with important fuel for your metabolism. Think of it as kindling on a fire.

8. Take a whole food based Multi Vitamin: I recommend Prograde VGF 25+. FACT: You just don’t get enough of the essential vitamins and minerals you need for optimum health through diet alone. You would have to eat 5,000 calories a day, that’s about 20 pounds of food! Because we are most likely not consuming the necessary dosage of nutrients that our bodies need to stay healthy, we need to take some form of nutrient supplement.  However, traditional vitamin supplements do not provide us with natural fruit and vegetable extracts, essential fatty acids or phytonutrients.

9. Take an Essential Fatty Acid Supplement in the form of Omega-3, Omega-6 essential fatty acids. Let’s face it, no one eats enough fish. Essential Fatty Acids are key in the fight to achieve increased fat loss and lean muscle gain. Try Prograde’s Icon as it is made from high grade Krill Oil, meaning NO FISH BURPS!

10. Consume a liquid blend of 2 to 1 Carbohydrate to Protein ratio following an intense workout. One can surely “blend” together a mixture of whey protein and fast absorbing carbohydrates following a workout yet we recommend Prograde Workout. Following a workout your body has a 30-minute window to speed up the recovery process. During your workout you tear muscle fibers, in order to repair these muscle fibers you need the 2 to 1 balance between carbohydrates and protein.  Your body does not make essential amino acids but needs them in the recovery process. Prograde Workout provides this ratio of proper macronutrients and is ready to consume with only 2 scoops, 8-12 ounces of water and a blender bottle or shaker cup. Besides, if you rely upon “a protein shake” or a meal when you get home:  1) You will have either missed your window of recovery.  2) A “protein shake” will only provide your body with protein and in the absence of carbohydrates your body will use the protein you are consuming as energy, not for rebuilding lean muscle tissue.

11. Consume lean proteins. Protein provides your body with muscle building compounds called essential amino acids, aids in satiety, and thermogenesis (your body’s inner calorie burning mechanism). Chicken, white fish, salmon, tofu, lean deli cuts (chicken, turkey), turkey, bison, sirloin, whey protein, casein protein, flank steak, and even some “bottom feeders” like shrimp can be great foundations for consuming lean protein.  You can find “Complimentary proteins in everything from Natural Nut Butters (Almond, Peanut Butter), Whole Raw Nuts (Almonds, Cashews, Peanuts, Macadamian Nuts, Walnuts), Legumes, Cheese (Block, Sticks, Cottage), Yogurt all provide complimentary proteins but are not complete sources.

“A Complete Protein Source At Some Point In It’s Life: Had a Face, A Mother, Could Swim or Could Fly.”

12. Consume Complex/Low Glycemic Carbohydrates. Carbohydrates are your body’s MAIN SOURCE OF ENERGY/FUEL! Carbohydrates supply your body with energy. Without an adequate supply of carbohydrates, your body goes into carbohydrate deprivation. This is called a state of ketosis (your body is using protein “muscle” as energy). This is not good to be in for very long because it will rob your body of muscle tissue in an effort to create energy. Carbohydrates come in two forms: simple and complex. Simple carbohydrates are for quick energy like fruit juice. Complex carbohydrates are used for timed-released and lasting energy. Fruits, vegetables and whole grains are good sources of complex carbohydrates and make you feel more satisfied after a meal.

13. Consume good healthy fats. The most misunderstood nutrient. Your body needs fats to manufacture hormones, for proper brain function and for healthy joint lubrication. In addition, fats release energy slowly, providing a necessary feeling of fullness by prolonging digestion.  Eliminate fats completely from your diet and watch your energy/strength levels go down as well as your sex drive. Also your skin will get dry and your hair will lose its shine. Be sure to eat healthy, unsaturated fats. Look for them in nuts, fish oils and seeds. Ensure your daily fat intake by supplementing with Prograde EFA Icon. It is very common in western society today to consume foods that are low or even deficient in essential fatty acids. In fact, the typical diet contains too much Omega 6 fatty acids and not enough Omega 3. When there is too much Omega 6 fats this promotes the production of inflammation causing chemicals in the body. Fortunately, EFA Icon is a powerful source of the potent Omega 3 fatty acids your body craves for optimal health. In fact, the unique formulation in Prograde EFA Icon of Antioxidants, Neptune Krill and Omega 3 fatty acids enhances cellular function, decreases inflammation, and improves body composition, health and well-being.

14. Make a Shopping List. Grocery stores are very tempting places. They are carefully designed by experts to persuade you to buy. So unless you know what you are looking for, you can easily end up buying a ton of items you didn’t plan for. Before stepping foot in the grocery store, plan out what types and amounts of foods you will eat throughout the week by making a shopping list. This will help you to comply with your nutrition plan. Never shop for groceries on an empty stomach. Hunger increases temptation. If you are hungry when you shop for food, you will be led astray. Shop the outside aisles. Grocery stores are designed with the four basic food groups on and around the perimeter. If you stick to the outside aisles, you’ll find produce, bakery, dairy and meat — the most natural, unprocessed foods which are best for your health. Avoid going up and down the aisles where processed “convenience” foods dwell to tempt you away from healthy foods.

15. Keep a Food Journal. Being accountable is half your battle. A daily food journal will keep you organized, well-planned and accountable to your daily supportive nutrition plan. FYI: Tracking your daily food intake and exercise habits is a great way to take action and prove to yourself that you are serious about your achieving your goals! Don’t worry about the occasional setback – you are only human! Instead of giving up entirely, simply start fresh the next day. Make an effort to do better than you did the day before. Keep in mind that lifestyle changes won’t happen overnight. Be patient, make small changes and gradually add new supportive habits.

16. Plan your Workouts. You may be thinking to yourself: What does planning my workouts have to do with Proper Nutrition? The Answer: EVERYTHING! Your meals will be based and planned around when you will be exercising. So plan accordingly. It may seem easy enough. Remember, exercise takes WORK and HARD WORK at that.

17. Keep a Training Journal. Studies have shown that strength and results increase when you track your strength training and cardiovascular progress. Write down the day, time, workout, weight, sets, reps, feelings, and any other feedback that will help you attain your goals.

18. Be Consistent. Take one step at a time. You didn’t “get out of shape” in one day, you surely are not going to “get back in shape” in one day. Prepare accordingly. Through hard work, preparation and consistent healthy behavior you will begin to see results that will lead you to your personal goals.

19. Give Yourself Time. The more time and effort you put into creating a healthy lifestyle, the more results you will achieve. There is no such thing as “the correct plan” but if you put in the time and effort you can create a flexible plan suitable for you.

20. Hire a Mentor or Coach. Sometimes having the accountability and guidance of a trained professional is all we really need to achieve success. For others the simple nature of working with someone to help them create their unique plan is all it takes.

21. Live by the 80/20 Rule. Focus 80% of your time and energy on the 20% of your life that is truly important to helping you achieve your fat loss success.  That may be more time and effort on your nutrition, more energy in your training or making the time to put yourself first, in order to allow these guidelines to be implemented.

Remember this, no matter what curveballs life may throw you it truly comes down to the below:

“YOU are in CONTROL of your RESULTS!”

If you have more tips you think others would benefit from I’d love to hear them in your comments below!

Work Hard, Train Hard, Get Better,

Tyler

PS – Did you see this? My colleague and Natural Bodybuilding Champion Skip La Cour is giving away some great Fat Loss, Nutrition and Mindset Tips and the best thing they are FREE!

Pick them up => http://simplebodybuildingnutrition.com/

PPS – Did you know I was voted to the Top 5 of “The Fitness Industry’s Rising Stars”? The entire voting process was awesome!

See my story and thanks here => http://www.fitnessbusinessinterviews.com/fitness-industry-rising-stars-winners/

For what?

I’ve forgotten why I started this blog.

I started this blog to speak to you as a real world person who is passionate about helping others. As the person who has become passionate about fitness, bodybuilding, training, nutrition, business and so much more.

I started this blog to give you 110% of who I really am and what I really believe in.

For the past 5 months I’ve been working on creating a better life for my clients, my staff, my business and myself. During this same time I have failed to share with you the changes I’ve made to my business, training, nutrition and lifestyle.

You deserve better then that. You deserve to hear it all.

And that’s what I’m promising you.

Promises often lead to failed promises. Yet, I sit here not to tell you one thing and do the other. I’m here to tell you this.

I’m back. For good. I now have a clear vision as to what I want out of my life.

I can tell you this. I’m not going anywhere. I’m not going to disappear. I’m no longer going to forget that there is an audience out there who can benefit from what I have to say.

In the past year alone I’ve accomplished a ton.

I spent 33 weeks dieting and competing in the World Natural Bodybuilding Federation. Including a Pro Title at the Mid America and a Top 3 finish in my weight class at the World Championships.

During this time I used different training techniques, learned a ton about my body’s metabolism and personal limits.

Over this same year my business has more than doubled.

I’ve been featured on NBC, FOX, ABC and Natural Bodybuilding Radio.

I’ve been published in USA Today and Shape.

Became an International Best-Selling Author as a coauthor of Total Body Breakthroughs.

Signed a second book deal.

I’ve opened a second gym.

Hired more staff.

Expanded my gym not once, not twice, but soon to be 3 times in a YEAR!

As am currently building a new and improved Tyler English Fitness set to open this Fall.

To say I have a few things to share with you, would be an understatement.

I have a LOT to share with you.

Training.

Bodybuilding.

Business.

Fat Loss.

Muscle Building.

Nutrition.

Lifestyle.

And much more!

So I hope you can accept my apology for not giving you 110% of the real me.

I’m looking forward to your feedback and hearing your voice in the near future!

Work Hard, Train Hard, Get Better

Tyler

I can tell you from the time I’ve started in this industry, I’ve worked hard at being true to who I am.

Don’t get my wrong, I’ve grown in many ways over the years. I’ve grown as a strength coach, business owner, writer, listener, entrepreneur, bodybuilder and more importantly, a person.

My training has evolved but stayed true to who I am. I started working out with a barbell and some dumbbells at the age of 15. I still squat, deadlift, bench and overhead press with these things. I still do I still do TONS of bodyweight training – push-ups, pull-ups, and dips and all their variations. And you know what? My clients do all these things too.

They squat, they press, they deadlift, they do bodyweight movements, they foam roll, they do their mobility work, they perform core exercises, they use the TRX, med balls, dumbbells, kettlebells, bands and barbells.
If something is going to help them get better then it needs to be implemented.

During this growth period, I’ve never become close-minded. If something might be of help to my clients then I’m going to, at the least bit, look into the possibility of implementing it. I’ve expanded my knowledge, developed my current training system, grown that same system as I’ve grown as a coach, I’ve implemented new “tools” into my programming as well as working to integrate new movements into my client’s programming.

Over the past 11 years (four years working inside the facility on my college campus, the next seven years working directly within the fitness industry and most recently the last 2 and a half years running my own business) I’ve worked hard to become the best at what I do or at the very least, the best in my area.

This hasn’t come without plenty of hard work, sweat and a few tears.

Some of my competitors have gone on to call me conceited because of the name on my facilities. They have no clue where I’ve been and what I’ve gone through to get where I am at today. The truth is that I’VE DEVELOPED what happens inside the walls of my facilities. So if I’m conceited for developing a program that works, then so be it, call me conceited.

Hey, if I’m conceited, then we should call Eric Cressey the same for naming his facility Cressey Performance, Mike Boyle conceited for developing Mike Boyle Strength and Conditioning, Vince Gabriele the same for daring to call his facility Gabriele Fitness and Performance or anyone else in the fitness industry who would dare put their name on the facility or gym they developed through hard work, experience and determination. These guys have worked extremely hard at becoming who they are and reserve that right to brand themselves inside their area. For anyone who has put their name on their facility and felt that rewarding feeling for doing so, you know exactly what I am talking about.

Why am I telling you this?

For the simple purpose that I feel way too many people within our industry have lost sight of what it is we actually do.

We are here to help our clients get better.

I don’t care what program you run, what training philosophy you have or why you feel this is better than that.

Facts are facts. If your clients see results and actually enjoy coming to you they will stay. If they don’t they will leave.

I’ve made plenty of friends since I started my journey as a business owner and I’ve made my share of enemies.

Though I’ve learned to cherish my friendships, value my clients all while learning to ignore my enemies, the exact opposite of what they’d like me to do.

Both of my facilities continue to grow, continue to change lives and produce results.

A product of staying true to who I am.

I’ll leave you with this.

What have you done today to help your clients get better?

Read this email I just received last night from two clients at our Fitness Revolution location in West Hartford.

“Good Morning,

We just want to tell you what a great program you have.  About 3 years ago, I was working out a couple of hours a day and was in the best shape of my life. Then, I had two boys pretty close together and couldn’t find the time to work out.  In May, I got a call from my sister, asking if I wanted to try doing a boot camp with her.  I wasn’t sure how it was going to work with my schedule, but when I saw you offered night classes, I was in.  After the first class, we were hooked.  We work out harder than we had been 3 years ago but in half the time.  I have more energy which is helpful with two toddlers running around.  We look forward to going to classes and get upset when we have to miss a workout.  We have never had a bad class thanks to your coaches.  We usually take classes with Justin and Shayna and had our first class with Rob last night.  Shayna is great at always correcting our form and Justin always pushes us and doesn’t let us quit.  Last night, Rob brought so much energy to the class, it was great!  We loved having 2 instructors in the room because we couldn’t slack off at all, if one had their back to us, the other was always watching!!  We’re so glad to have found you.

Thank you,

Tracie Bouchard and Michelle Jardine”

Now that is helping your clients GET BETTER!

Work Hard, Train Hard, Get Better,

Tyler

It was my third birthday since leaving nearly 7 years as a “personal trainer” behind and venturing out in my quest to run my own fitness business. That was some 29 months and 8 days ago though I still remember it like it was yesterday.

A cold winter morning on January 12, 2009, a boot camp session scheduled with 6 people, a restless night of sleep, and I wake up late when the Kempo Aikido studio I was running the boot camp in was some 35 minutes away! Boy I’ll never forget that day.

So much has changed in my life since that morning. Of course the long hair has come and gone, the facial hair was grown and then shortened and I now actually live only 3 minutes from my original facility in Canton (creatively titled Tyler English Fitness) and only 20 minutes from my newest facility (Tyler English’s Fitness Revolution) in West Hartford.

In these 29 months I’ve learned a massive amount about life, business, fitness and finding a way to make it all work. I’m no expert at life and still work everyday to get better as a business owner and continue to grow as a fitness professional.

My Actual 29th Ice Cream Birthday Cake!

Yet, I do believe the 29 Lessons in 29 Months I’ve compiled can help inspire a few people out there to take action, get better, start changing lives and help create a better life for you.

1. There is no secret to success. It’s quite simple really I’ve realized you better be willing to work your ass off for everything you want in this world because nothing comes easy.

2. You need to be honest with yourself everyday. Every morning upon waking and ever night before going to bed look yourself in the mirror and ask yourself the following statements. “What will I do today to get better?” and “What did I do today to accomplish my goals?”

3. Stop trying to do everything. There was a time and a place when I wouldn’t give up any of my responsibilities within my business. Boy how times have changed! If you are going to be successful you need to learn how to delegate.

4. Learn more. Sounds simple, I know. Yet, what did you learn today? Did you read? Watch a DVD pertaining to business? Training? When was the last time you researched something you aren’t comfortable discussing with a client? My point is we all want to help more people but how can you do that if you don’t help yourself?

5. Read more. This is something many fitness professionals struggle with. I’m even still guilty of not reading as much as I set out to. Start small, ten minutes a day, 3 times a day and watch it grow. Are you weak in sales? Management? Well, there is probably a book to help you grow in that area.

6. Laugh more. The first year and a half of my business I was the most stressed out individual in the fitness industry  (well my homeboy Ryan Ketchum might fight me on that one) – love you Ketch! But as Ryan has learned, so too have I, we need to enjoy life if we are ever going to be able to enjoy what we’ve accomplished

7. Stop trying to reinvent the wheel. It took me a few months into the industry until I realized I didn’t need to be the inventor of the Single Leg Bosu Squat, with a Dumbbell Curl and Press, while chewing gum and holding your opposing hand to the top of your head. It’s ok to steal ideas from those who have paved the way for us. You can learn a lot from names like the Cosgroves, Rigsby, Schmitz, Boyle, Durkin, Cressey, Robertson, Plummer, Remedios, Gaddour, Grasso, to name a few. Though none of them reinvented the wheel and all of them I bet are willing to learn from each other.

8. Don’t try to be everything to everyone. I’ll admit it. My first few years in the industry I didn’t know what I was or who I was. I’m not saying you only have to train 30 year old business men, who make $200K per year, travel 3 times per week, and drive Mercedes. Though that might be your market you can specialize in working with a certain group and expand on that. Hey I started training business people and stay-at-home moms in a one-on-one setting. Then before I knew it I was training their kids, working with a small group of marathoners, began training in small groups and offering fitness boot camps. Your clientele will grow but start by focusing on one particular type of clientele. From there the sky is the limit.

9. Training clients should be fun. The day I don’t enjoy training my clients will be the day I leave this industry. I don’t ever see it happening but it’s something you should always monitor. Your clients should love the time they spend with you as you should love the time you spend with them.

10. K.I.S.S. (Keep It Simple Stupid) – It took me a while to realize the more stressed I got when running my business the more complicated I was making things. My brother and I have a saying – “Break it down Barney Style.”

11. I love the word S.Y.S.T.E.M. – Have a system for everything you do. Surely these systems may change or be altered as you grow but they will give you more freedom.

12. Hire those willing to grow. – Each and every one of my coaches was not who they are today when they walked in the doors of Tyler English Fitness. Their willingness to grow as a coach, motivator and leader is vital in the success of our clients. They maintain a high level of integrity and are willing to go above and beyond. A requirement of everyone on our team.

13. Practice what you preach. This may seem repetitive, if you know me, but I have to say it. I can’t tell you how many times clients thank me for being a role model or coaching by example. It’s help shape me, my business and our culture.

14. A Degree in the field only means so much. For the longest time I was on the verge of jumping into a graduate program, just so I could obtain a “degree in the field”. It wouldn’t have helped me get where I am today any faster. What has been more valuable is my constant effort to educate myself with recent research, reading everything I can get my hands on, and spending thousands of hours upon hours of in the trenches real world coaching.

15. Certifications only mean so much. I’m sorry but certifications only get you so far. Yup, I said it. My clients don’t give a crap what the letters next to my name or my coach’s names say or mean.

16. My Boot Camp is not just a Boot Camp. Sure it’s labeled a “Fitness Boot Camp” but the facts are we do things here that others just don’t do. There are way too many boot camp programs out there. Unfortunately, the majority of them SUCK! I’m confident when I say what we do inside the walls of my facilities is better then 99.9% of the other programs out there. We work hard at making everything from the program design, nutrition, lifestyle and environment second to none.

17. Treat your clients like family. I think I missed this early on. But the more time I spend away from our clients, when I’m working on the business and other such tasks, the more I miss them. The fact is they help shape our business and become a huge part of your daily life, as do you in their life. So treat them the way you want to be treated.

18. Have only good days and great days. This is something I stole from Alwyn and Rachel Cosgrove at Results Fitness. I saw this too much in other gyms during my earlier years. Don’t bring personal problems into the gym. It’s that simple. You should only bring good days and great days to your clients everyday.

19. Personality will beat knowledge. Anyone can learn something. You can’t teach personality. I believe that’s what sets my team apart. They all have unique personalities that our clients love. Or love to hate

20. Get out of your comfort zone. In the fitness world this means taking it to a new level of intensity. In my world over the past 29 months it’s meant doing things I may not be good at and working to improve them.

21. Be ruthless with your time. You can’t possibly fit it all in 24 hours. I know I’ve tried. Block out times for projects, block out time for YOU!

22. It’s ok to say no. I’m not into making promises I can’t keep. So don’t make them unless you KNOW you will complete the task.

23. Give a ton value away to your clients. Your clients should get more then they expect. Always flood them with the knowledge and tools to help them achieve their goals.

24. Don’t talk about it, be about it. I love the line I heard from Dax Moy a long time ago and the same words repeated by my business coach Pat Rigsby. “You get paid for done.” So if you want to do something, go out and do it!

25. You can’t help everyone. Only those wanting to change will change.

26. Invest in yourself. The best investments I’ve made over the past 29 months were in those to better myself and my business.

27. Join a mastermind. One of those investments was joining my Elite Mastermind Group. These guys and gals have become like a second family and some of my best friends. But most importantly, they’ve helped push me to where I am today. The best part: none of us are satisfied.

28. Fail forward. You will never know unless you try something. If it doesn’t work as you had hoped, then move it to the side and find what will work.

29. Remember where you started. Not a day goes by that I don’t think about where I was in December of 2008. It will keep you humble and keep you pushing to new limits.

I hope you can take something away from these. If you have a few life lessons please share by commenting below.

Work Hard, Train Hard, Get Better,

Tyler English

From competition down the road, to comments uttered about me or my business, and it had an effect on my everyday life.

I’ve watched my own personal growth over the past two years, as a coach, business owner and more importantly a person. During this same time I’ve learned a lot about life.

All too often we look at things in this negative light. From the time we begin our own adults lives, we always seem to talk about the negative aspects that occur. I’m not sure if it’s part of the aging process or that we forget how truly blessed we all are.

On a daily basis I see it transform itself into health and fitness.

You are overweight because you just don’t have time because you are “forced” to do everything for everyone else.

Could you have just said no for once, taken action and made time to lose the weight.  You probably could have, but then no one would feel bad for you because you learned how to balance things and ultimately would lose the weight.

Or the “it’s everyone else’s fault” reasoning. Oh I get it, it’s your boss’s fault that you didn’t work out all week, because you had to work late on a big project or because of work you are just too tired.

Or my personal favorite, it’s everyone else’s fault why you had a shitty weekend of eating. So pretty much everyone hand feed you the crap you put in your mouth. Now I get what you are saying.

Come on people!

You see most of the time we are quick to place blame on others or quick to look for sympathy from those around us.

There are plenty of valuable lessons I’ve learned in the past two and a half years, but despite all the negative things that happen in our day-to-day world, YOU ARE IN CONTROL OF YOUR LIFE!

This past weekend I was strongly reminded of how the things we look at in such a negative and stressful way truly are not nearly as bad as they could be.

In a single word, what am I talking about.

Life.

I mean living and having control of every aspect of it.

Yesterday, I spent close to eight hours at Children’s Hospital Boston watching a 9-year old boy’s family decide on whether he should live or die.

The boy, Leo, was born with CHARGE syndrome and is near and dear to someone very close to my heart. Though I had never met Leo or his family, no one person should ever be left alone to say their final goodbye to someone they love.

Even never having met Leo or his family, before yesterday, I will remember him not in the way I saw him yesterday but as the boy in the pictures, in the letters from all his classmates and from the stories his mother Val told us.

Yesterday Leo didn’t have a choice, things were out of his hands.

But for nine years he did have a choice, he could have given up and let his illness take over his life. Yet the little guy continued to live life to the utmost and in the process he made a lasting impact on everyone he came in contact with.

You see we have a choice everyday. We can do nothing or we can take action and create the life we want.

If you are overweight, inactive, weak, tired, stressed, and continue to find excuses for yourself, STOP!

Take a good look in the mirror tomorrow morning and ask yourself “What’s really stopping me?”

Are you unable to walk? See? Breath normally? Have restricting heart issues?

No? Well, you see Leo had these limitations and more. Though you know what? For nine years he kept fighting and kept fighting. So I’ll ask you again what’s stopping you?

Yesterday, I saw the body of a boy who was for nothing else tired of fighting. Tired of working so hard to overcome something that had restricted him for so long. Tired of fighting against something that would not let him win. Sure he may have grew tired but ultimately he did not give up. He was sent here to show people like us that we truly aren’t limited in our existence. Our “limitations” are for the most part self-imposed.

In my eyes his daily fight is a victory. A victory against anyone who thinks you can’t succeed.

You can succeed. In anything you want to accomplish.

In the simplest form it requires you to stop looking for excuses and take action.

Start doing thing’s your way without dwelling on past failures or the negative.

Or do it because YOU CAN or as I’ve come to hear Leo’s mother Val describe his way of living life, “Because that’s how Leo rolls.”

For more information or to donate to the CHARGE Syndrome Foundation please visit the following website http://chargesyndrome.org/index.asp

In the Fitness Industry we deal with way too many “styles” of doing things. Each and every Fitness Professional, Coach, Instructor, Personal Trainer or whatever they may call themselves will be the first to tell you that their “style” is the only way to succeed.

Well, I’m sorry to tell these same so-called experts that they are wrong. Exercise isn’t complicated and for most people in the general population the simpler you keep things, the greater their opportunity for success.

When working with a client or clients, it’s about one thing.

Helping your clients succeed.

What are their goals? Do they want to burn body fat, build lean muscle, get stronger, get faster, get stronger, lift heavier things, be pain free, look better naked, have glutes that could squash a walnut?

Whatever it is, it comes down to developing the program that gets them there.

Maybe you don’t want to help someone get faster or have glutes that could squash a walnut. (Wouldn’t that be one hell of a niche!)

Then find those that need your help and that you WANT to help.

When I started my business, some 2 and a half years ago, I took what I had learned from ALL of those around me and morphed it into my style of doing things.

I had been in the industry for just about 8 years at the time and had worked with 75% females, 15% males, 5% collegiate athletes and 5% youths.

The majority of these people, minus the college and youth population who were mostly sports performance, were general population clientele who had a common goal. Lose unwanted body fat, gain lean muscle so that they could look and feel better in life.

Many of these same people are de-conditioned when they first walk in the door.

So I developed my program around those people.

Am I here to tell you that my system and my training style is the best in the business?

No, not at all, in fact I believe there a ton of programs out there that are much better than mine. But I believe I’ve done a better job then most at continue to develop what my program includes. With that the success of the program has grown as have the amount of people it continues positively affect.

Unfortunately, there are so many close-minded people in our industry who believe it’s “their way or the highway.” It’s this kind of attitude that gives our industry a bad name.

Let’s take Fitness Boot Camps for example. Is my business predicated on the success of my Fitness Boot Camp?

You may yes.

I actually will tell you no. It’s determined by the success of MY CLIENTS!

Do I consider my business to be a “Boot Camp Business”?

You may again say yes. I’m here to tell you it’s much better described as “Large Group Personal Training” or “Large Group Metabolic Resistance Training” to be more specific.

There are 168 hours in a week, we see many of these people for 3 hours of that week. So I needed to make sure my program encompassed everything!

In 45 minutes our clients get what they need. Our program is designed to provide tissue quality, flexibility, mobility, core, dynamic flexibility, strength, cardio, and of course nutrition guidance. Our clients improve their cardiovascular health, they get stronger, burn body fat, improve flexibility, become more agile, see greater improvements in speed (whether a runner or not), better stamina in all aspects of life, have greater coordination and balance in their daily movements.

We want them to function properly in the other 165 hours they are not with us.

The fact is that you need to help others understand why YOUR program will HELP THEM achieve THEIR goals.

In my eyes would it be better to call my program “Cardio Strength” or “Metabolic Resistance Training”? Well, it might sound cool or might do a better job of simplifying what my Fitness Boot Camp entails. But the fact of the matter is our society has a weight issue and when people here “Fitness Boot Camp” they immediately have an idea what they are getting into.

It’s an intense group atmosphere meant to deliver them results.

Hey maybe from the start I should have said our program is called:

“Self Myofascial Release, Corrective Stretching, Dynamic Warm-up, Core Strength, Metabolic Resistance Training and Cardio Strength complete with Metabolic Conditioning”

How’s that sound?

It’s not in the name, the program, the style, it’s how it’s delivered to your clients and if it really is the best thing for them.

Are you as a coach constantly learning, bettering yourself, your program, the environment, your tool set, studying others, all to help your clients get better faster?

The facts are, I know my program works and will continue to work. Our clients see it, know it and continue to help us help others.

I’m not here to give my team or myself a pat on the back.

I just firmly believe we have a head start on others in the fitness industry.

The fitness industry is booming, there are more people who need your help. Work to meet them in the middle, instead of attempting to force your “style” and “system” down their throat.

Work Hard, Train Hard, Get Better,

TE

Have you ever heard the term “eating for your body type”?
Well, in my eyes, body type is a little more specific. I’m not talking about the “blood type diet” or some other type of diet. I’m talking about you and your genetics and what percentage of proteins, carbohydrates and fats you should be consuming.

As humans are genetics can play a major role in fat loss. Our body type or somatotype is a way for us to generally categorize our body’s structure as well as muscle and fat storage and distribution.

Your body will typically fall into one of three body types:

Ectomorphic: Naturally thin and skinny limbs.

An ectomorph’s main characterized as having a fast metabolism, higher carbohydrate intake tolerance. Their body structure is that of long and thin muscles and limbs. They have lower body fat storage.

Suggested Average Starting Percentages.

Protein – 25%

Carbohydrates – 55%

Fat – 20%

Mesomorphic: Naturally muscular and athletic.

A mesomorph’s main characteristics are that of being testosterone and growth hormone dominant with a moderate tolerence for carbohydrates. Their body structure is one of larger bones, a solid torso, wide shoulders, slim waist line and the ability to control body fat levels.

Suggested Average Starting Percentages.

Protein – 30%

Carbohydrates – 40%

Fat – 30 %

Endomorphic: Naturally broad and thick.

An endomorph’s main characteristics are being insulin dominant, having a slow metabolic rate and low carbohydrate tolerance.  Their body structure is one a wider waist large bone structure, heavily muscled yet carrying extra body fat around the midsection.

Suggested Average Starting Percentages.

Protein – 35%

Carbohydrates – 25%

Fat – 40%

Don’t get too hung up on trying to figure out your classification. It really doesn’t matter all that much. Many times a client’s lifestyle can alter what may have been their natural body type to almost a hybrid type.

Take for example what I consider myself. Growing up I was more of an ectomorph but have transformed into more of a ecto-mesomorph (athletic yet still on the thin side).  Or a endo-mesomorph (someone who is heavily muscled and carrys extra body fat around the midsection).  This can happen for other reasons as well. I became a hybrid of a ectomorph and mesomorph through my eating and exercise habits yet someone can also be a natural ectomorph who due to years of inactivity and poor food choices might have developed poor insulin sensitivity and carbohydrate tolerance resulting in a mixture of an ecto-mesomorph.

For many people get so hung up on numbers, adjust your numbers as you see fit.

Looking to lose more body fat? I would recommend starting closer to endomorphic recommendations.

More concerned with muscle gain? Start with the ectomorphic recommendations.

These numbers can vary for a wide variety of personal goals.

Pick a starting point and use it. You can always adjust moving forward.

Take for example someone who is losing body fat rapidly, they probably need more carbohydrates in your diet.

So let’s put it together.

Let’s take our 150 pound women who is moderately active who wants to lose fat.
By taking a look at her I’ve determined she’s an endomorph.

Based on my early recommendations her calorie needs will fat between 1800 kcal per day and 2100 kcal per day (bodyweight times 12 to 14)

I’ve identified her macronutrient ranges to be the following 35% protein, 25% carbohydrates, and 40% fat.

So now I need to predetermine the amount of calorie and macronutrient recommendations. To make things easier we are going to keep her at 1950 kcal per day, so she is within her range yet initially starting out doesn’t have to worry about 3 different ranges of calories and thus macronutrients.

1950 kcal per day would be broken up as such for the amount of calories from each macronutrient.

Protein = 682.5 kcal (1950 x .35)

Carbohydrates = 487.5 (1950 x .25)

Fat = 780 kcal (1950 x .40)

She would then target the following amount of grams for each macronutrient.

Protein = (682.5/4) = 171 grams (rounded up from 170.6)

Carbohydrate = (487.5/4) = 122 grams (rounded up from 121.8)

Fat = (780/9) = 86 grams (rounded up from 86.6)

There you have it, eating for your body type.

I hope this sheds some light on what body type you are and how much protein, carbohydrates and fats you should be consuming for fat loss.

Work Hard, Train Hard, Get Better,
TE

I for one have used some form of calorie and carb cycling with my clients for as long as I can remember. Even dating back to my days as a woeful Personal Trainer in a big box gym.

Today, the manipulation of calories and/or carbohydrates is a staple in many of my clients as well as my own personal nutrition.

My clients use many of these strategies to achieve fat loss and physique enhancement goals. I use it in my offseason from bodybuilding and even more specifically during my contest prep for a bodybuilding show.

Though aside from bodybuilding, calorie cycling and carbohydrate cycling are very effective ways to increase your body’s ability to access more stored body fat.

Let’s understand both calorie and carbohydrate cycling as they pertain to fat loss.

Consuming a low calorie diet is a means to ultimately result in a negative energy balance leading to fat loss. Though following a either a low calorie or low carbohydrate diet can lead to a reduced metabolic rate, thyroid hormone output, sympathetic nervous system activity, spontaneous physical activity, and both testosterone and estrogen output.

By alternating high and low levels of calorie intake you can stop your body from finding homeostasis. Giving your body higher calorie and carbohydrate intakes frequently enough will stop your body from finding starvation mode though infrequently enough to allow fat loss to continue in the body.

Many people hear about limiting carbohydrate intake to achieve greater fat loss, yet they don’t truly know why or how. Lower carbohydrate and thus calorie levels is a major step in losing body fat but a stronger understanding of THE NEED for carbs surely will help achieve greater fat loss even more efficiently.

As human beings, and more specifically Americans, we consume too many carbs, carbs at the wrong times, don’t move enough or with enough purpose. This allows for increased release of hormone insulin within your body and thus leading to a higher rate of fat storage.

Body Fat Storage is Starting Young in America Leading to Increased Obesity

Understand that we do need to allow our glycogen levels to fall in our body in order to access more body fat. This happens through lessoning the amount of carbohydrates we consume.  Though just going low carb isn’t the answer as training (be it strength or cardio) is one of the most catabolic things we can do to our body. Meaning when you train your body breaks down tissue and much of this tissue can come from muscle tissue.

Incorporating periods or days of high carbs allows our body to replenish glycogen stores from training, stop catabolism and thus keep our metabolism rocking along. Sounds like a pretty good deal doesn’t it?

There are many carb and calorie cycling approaches and a popular or more specifically easier way consists of 3 different days. This can be a high, medium and low carbohydrate or calorie day, depending on the person, their activity level and fat loss goals.

So how do you figure it all out?

Well, now that from my earlier post regarding calorie and macronutrient needs you can determine how much you need. Let’s show you how to set up calories and carbohydrates for cycling.

Without getting any more scientific, as I have already done enough of in this blog, I want to show you how you can set up your calories and macronutrients for calorie and carbohydrate cycling.

If we are going to cycle both calories and carbohydrates you can follow the following template from my previous post to determine calories.

Activitiy Level                                                Weight Loss

Sedentary                                                             Bodyweight x 10-12

Moderately Active                                                Bodyweight x 12-14

Very Active (5-7 times/wk)                                    Bodyweight x 14-16

Example A: A sedentary woman weighing 150 pounds who wants to shed body fat would keep her caloric range in between 1500 (150 x 10), 1650 (150 x 11) and 1800 (150 x 12).

Example B: A very active woman weighing 200 pounds who wants to shed body fat would keep her caloric range in between 2000 (200 x 10), 2200 (200 x 11) and 2400 (200 x 12).

To keep matters very simple for you to calculate we will follow the following recommended carbohydrate ranges.

Sedentary

Carbohydrates

High Carb Days – 1 – 1.5 grams of carbs per pound of bodyweight

Medium Carb Days – .75 – 1.25 grams of carbs per pound of bodyweight

Low Carb Days – .5 – 1 grams of carbs per pound of bodyweight

Moderately Active

Carbohydrates

High Carb Days – 1.25 – 1.75 grams of carbs per pound of bodyweight

Medium Carb Days – .75 – 1.25 grams of carbs per pound of bodyweight

Low Carb Days – .5 – 1 grams of carbs per pound of bodyweight

Highly Active

High Carb Days – 1.75 – 2.5 grams of carbs per pound of bodyweight

Moderate Carb Days – 1 – 1.5 grams of carbs per pound of bodyweight

Low Carb Days – .5 – 1.25 grams of carbs per pound of bodyweight

Now REMEMBER these are starting recommendations that I have had great success using with clients. In some instances I have seen clients metabolisms increase to where they are consuming upwards of 2.5 – 3 grams of carbohydrates per pound of bodyweight on a high carb day. It just goes to show how a person who stays active and fuels their body can make drastic positive changes to their own personal metabolic rate.

Here is an example of an moderately active women (exercising 3-4 times a week) who weighs 150 pounds who only has the last 10 pounds of the 40 she set out to lose.

In this example we are keeping her calories at/around 1800 it’s on the lower end of her range but still a good value for her to access body fat. We make up the difference of calories in fat.

High Carb Day

Protein – 150 grams

Carbs – 187 grams

Fat – 50 grams

Moderate Carb Day

Protein – 150 grams

Carbs – 150 grams

Fat – 66 grams

Low Carb Day

Protein – 150 grams

Carbs – 112 grams
Fat – 80

Now let’s look a woman who may be a bit more active (exercising 5-7 times per week) who still weighs 150 pounds but we are going cycle her calories along with her carbohydrates.

2350 Calories / High Carb Day

Protein – 175 grams

Carbs – 250 grams

Fat –  72 grams

2050 Calories / Moderate Carb Day

Protein – 175 grams

Carbs – 150 grams

Fat – 83 grams

1800 – Low Carb Day

Protein – 175 grams

Carbs – 75 grams
Fat – 88 grams

In this example the client is not only manipulating carbohydrate levels but calorie levels as well.

Remember these are examples and a particular persons individual needs will be based on current activity level and body fat percentage.

If you are less active you won’t need as many carbohydrates and calories to start. If you have more body fat your carbohydrate levels may not be as high when starting just as your calorie needs will be lower.

For anyone starting to monitor carbohydrate or calorie levels I recommend tracking it for a minimum of 14 days to really get a grasp on how much you are consuming.

Come back Friday for Calorie and Carbohydrate Fat Loss – Part 3: Body Type and Macronutrients “Eating for Your Body Type”.

Work Hard, Train Hard, Get Better,
TE

PS – Do me a favor and leave on comment or feedback.
PPS – Did you see Monday’s blog on determining Calories and Macronutrients for Fat Loss? Check it out => Calories and Fat Loss

When I first started working in the fitness industry I had a few “bosses” who thought that a calorie was a calorie. Being that I was a mere “personal trainer” I shut my mouth but looked at both of these people like aliens.

All Calories ARE NOT Created Equal

Granted each of these people weren’t the type of fitness professionals I deal with today but instead each had their own shortcomings.

One was overweight, a little too overweight, and had every excuse in the world why they couldn’t “get back into shape.”

His idea of losing weight was to stay in his calorie range, even if that meant eating cookies and cake in the back office.

Now the other was just freaking weird and had a serious case of narcissism. I mean when your sales presentation to a client is a binder of half naked pictures of yourself, C’MON MAN!

C'MON MAN!

He also thought that counting calories was the best way to achieve fat loss. So skipping dinner and having ice cream was ok to do, if it fit into your calories for the day.

Seriously?

So enough of how the other half lives, I just thought that you’d like to know there are PLENTY of people who work in fitness settings, who need a wake-up call themselves!

I’ve put together a template for you to configure your calorie needs for fat loss, BUT I’ve taken it one step further. I want you to understand how to configure your macronutrients (Protein, Carbs and Fats) as well. When you know these numbers, counting calories becomes non-existent.

For most people it’s difficult to have access to an accurate measurement of body fat. So for these people I’ve put together a chart to allow you to configure your calorie ranges based entirely on your current bodyweight and activity level.

Activitiy Level                                                 Weight Loss

Sedentary                                                             Bodyweight x 10-12

Moderately Active                                              Bodyweight x 12-14

Very Active (5-7 times/wk)                             Bodyweight x 14-16

Example A: A sedentary woman weighing 150 pounds who wants to shed body fat would keep her caloric range in between 1500 (150 x 10) and 1800 (150 x 12).

Example B: A sedentary male weighing 200 pounds who wants to shed body fat would keep his caloric range in between 2000 (200 x 10) and 2400 (200 x 12).

For those that have the access to measure body fat percentages, the equation is still simple but based on current percentage of body fat and current lean body mass.

Current Body Fat                                                Calorie Intake

6-12%                                                                         17K per pound of LBM

12.1-15%                                                                    16K per pound of LBM

15.1-19%                                                                    15K per pound of LBM

19.1%-22%                                                                14K per pound of LBM

22.1 or above                                                            13K per pound of LBM

Example A: A woman with the body fat percentage of 22% who weighs 150 pounds would consume 1638 calories.

Step 1: 150 * .22 = 33 (Current bodyweight multiplied by body fat percentage, 22)

Step 2: 150 – 33 = 117 (Current bodyweight minus current pounds of body fat)

Step 3: 117 * 14 = 1638 (Lean Body Mass total multiplied by 14 calories per pound of lean body mass)

Example B: A man with the body fat percentage of 22% who weighs 200 pounds would consume 2184 calories.

Step 1: 200 * .22 = 44 (Current bodyweight multiplied by body fat percentage, 22)

Step 2: 200 – 44 = 156 (Current bodyweight minus current pounds of body fat)

Step 3: 156 * 14 = 2184 (Lean Body Mass total multiplied by 14 calories per pound of lean body mass)

So, now that you’ve got your target caloric ranges how do we configure how much protein, carbs and fats your should be consuming.

It’s actually MUCH easier than you think!

To keep things simple, I’ll give you two easy ways to calculate these numbers.

Female Macronutrient Recommendations

Female Example A:

A woman with the bodyweight of 150 would adhere to the following recommendations.

Protein: 150 * .8 to 1.25 = 120 – 187.5 grams (Bodyweight multiplied by .8 – 1 grams of protein per pound of bodyweight, depending on activity level and current body fat)

Carbohydrates: 150 * .5 – 1.25 = 75 – 187.5 grams (Bodyweight multiplied by .75 – 1.25 grams of carbohydrates per pound of bodyweight, depending on activity level and current body fat)

Fat: 150 * .2 – .45 = 30 – 67.5 grams (Bodyweight multiplied by .2 – .45 grams of fat per pound of bodyweight, depending on activity level and current body fat)

You keep hearing me say “depending on activity level and current body fat” as two 150 females may be entirely different. Take a look at the difference between Female Example B (a sedentary 150 pound woman) and Female Example C (a moderately high activity level) to see more specifically how this can vary.

Female Example B:

150 pound Female with 18% Body fat and sedentary activity level looking to shed more body fat

Calories = 1650

Protein = 150 grams

Carbohydrates = 135 grams

Fat = 55 grams

Female Example C:

150 pound Female with 18% Body Fat and a moderately high activity level looking to shed more body fat

Calories: 1800

Protein: 165 grams

Carbs: 155 grams

Fat: 58 grams

Male Macronutrient Recommendations

Example A:

A man with the bodyweight of 200 would adhere to following recommendations.

Protein: 200 * 1 – 1.5 = 200 – 300 grams (Bodyweight multiplied by 1 – 1.5 grams of protein per pound of bodyweight, depending on activity level and current body fat.)

Carbohydrates: 200 * .75 – 1.75 = 150 – 300 grams (Bodyweight multiplied by .75 – 1.75 grams of carbohydrates per pound of bodyweight, depending on activity level and current body fat.)

Fat: 200 * .2 – .45 = 40 – 90 grams (Bodyweight by .2 – .45 grams of fat per pound of bodyweight, depending on activity level and current body fat.)

Male Example B:

200 pound Male with 18% Bodyfat and sedentary activity level looking to shed more body fat

Calories = 2200

Protein = 200 grams

Carbohydrates = 150 grams

Fat = 88 grams

Male Example C:

200 pound Male with 18% Bodyfat and a moderately high activity level looking to shed more body fat

Calories = 2400

Protein = 220 grams

Carbohydrates = 175 grams

Fat = 90 grams

I hope you can see how the body fat and activity levels of an individual will directly effect the caloric value and macronutrient amounts the individual will consume daily.

When determining a clients’ individual numbers I take the time to evaluate other contributing factors outside of just body fat and activity levels. Though these two guidelines can help you better determine where to get started in your fat loss journey and make it easy to get started.

That’s enough for today.

Come back Wednesday for Calorie and Carbohydrate Fat Loss – Part 2: Calorie and Carbohydrate Cycling for Fat Loss.

Did you find this post helpful?

Do me a favor and leave a comment on the blog with your feedback.

Work Hard, Train Hard, Get Better,

TE