Secrets Revealed: Fat Loss, The Conclusion

Start Reaping the Benefits Today

Welcome to the third and final installment of our three part series on fat loss. You can go back and review the previous two steps below.

First installment:

Food journal? Check!

Second installment:

Inefficient exercise? Check!

Now what? Read on!

Put it Into Action

I'm going to share a very effective and simple template to help you with your fat burning goals.

Let's start with the food...

This template is based on an idea called "3/2/1" which means, three meals, two snacks, and a liter of water. That is the goal for each day of the week. A meal plan might look like this:

• Breakfast - Protein smoothie
• Snack 1 - An apple and two tablespoons of peanut butter (all natural)
• Lunch - Dark leafy greens and lean protein
• Snack 2 - A protein bar
• Dinner - Vegetable and protein stir fry (with olive oil)
• Drink a lot of water throughout the day

That's it!

Simple enough, right? Remember: this is a general idea. It is not engraved in stone and passed down from the mountain. You may find your own path. That is fine. The results will speak for themselves. 

On with the exercise!

This template offers a great balance of work and recovery. 

• Day 1 - Yoga (Beginner's or Power Yoga will depend on your current level)
• Day 2 - 20 Minute Walk
• Day 3 - Yoga (Beginner's or Power Yoga will depend on your current level)
• Day 4 - 20 Minute Walk
• Day 5 - Variety Day (Kettlebells, Swimming, Calisthenics, etc)
• Day 6 - 20 Minute Walk
• Day 7 - Rest/Recovery (Foam roll, Massage, etc)

Mystery Solved!

Now you hold the key to fat loss. Treat this information the same way a scientist would treat a new discovery. Give yourself room to experiment and find what works just for you.

Your Turn!

Winter Garden Yoga is a world renowned yoga studio recognized for providing a unique form of functional yoga instruction (TM) that gives you a toned, pain-free body that leaves you feeling great whether you’re currently flexible or not.

Unlike ordinary yoga studios with packed classes that over stretch and leave you feeling lost in the crowd, our services focus on strength, mobility, and nutrition all wrapped up into a caring, supportive, family-like environment you’ll call home.

Contact us or give us a call at 407-579-9889 for a free, no obligation consultation ($87 value) to find a package plan that is perfect for you.

Cardio: The Weakest Link [Contentious Content], Cardio

As Winter Garden's most recognized health and nutrition expert, I have the honor and the pleasure of interacting with and helping a wide array of people achieve their health and wellness goals. And one of the most common questions I get is: "What about cardio?" I'll do my best to address this question, but first...

...I want to be clear...

Cardio is fine if you enjoy cardio; there is nothing wrong with cardio. In fact, I believe that cardio is an important piece to an intelligent and balanced approach to physical fitness and overall wellness. Just ask our VIPs about their personalized action plans.

...Here's the rub...

Cardio is the weakest link in the health and wellness chain. In other words, you get the least bang for your buck. Allow me to explain...

Here's what a balanced approach to wellness and general physical fitness looks like [in this order]

Number one: Strength
Number two: Mobility
Number three: Cardio

Let's run through a few hypothetical questions.

Can preparing for a 5K help you with your upper body strength? No.
Can strength training help you with your upper body strength? Yes... and mobility, too.
Which of these two training methods will help you push yourself off the floor if you happen to fall down?

Can preparing for a 5K help you with your mobility and injury prevention? No.
Can yoga help you with your mobility and injury prevention? Yes... and strength, too.
Which of these two training methods will help you pick up your groceries or grand children?

Let's take another perspective...

Strength burns more calories [for up to 36 hours after training], tones the muscles, and taxes the heart and lungs [in a good way... aka cardio]

Mobility [yoga] burns more calories [because of the muscle contractions... aka, static and isotonic strength], tones the muscles, increases body awareness, increases mobility, and can tax the heart and lungs [in a good way... aka cardio]

Cardio burns fewer calories [and the calorie burn stops when you stop], taxes the heart and lungs [in a good way]

The take away...

Instead of doubling up on your cardio because you missed a yoga class, grab a kettlebell, or pop in your favorite yoga DVD and get started.

Yoga is a great way to cover a lot of bases. At Winter Garden Yoga, we emphasize strength over flexibility, and alignment over depth. This way, you get toned muscles, and a mobile body that is resistant to injury.

Kettlebell training is an awesome way to develop strength, mobility, and cardio in an all-in-one method.

And once you've gotten your yoga and kettlebells done, take the next day to go for a nice walk, get some fresh air, and enjoy the cardio.

Winter Garden Yoga is a world renowned yoga studio recognized for providing a unique form of “functional yoga instruction” that gives you a toned, pain-free body that leaves you feeling great whether you’re currently flexible or not.

Unlike ordinary yoga studios with crowded classes that over stretch and leave you feeling lost in the crowd, our services focus on strength, mobility, and nutrition all wrapped up into a caring, supportive, family-like environment you’ll call home.

Contact us or give us a call at 407-579-9889 for a free, no obligation consultation ($87 value) to find a package plan that is perfect for you.

Mother of Two and Rock Star Lean

Each month Winter Garden Yoga will feature a client who has achieved amazing results with the methods we teach at our studio. We call this Winter Garden Yoga's Client of the Month.

Nominees share their stories (in their own words) and their photographs to inspire others to break the mold of complacency and to rise higher.

This month we are proud to share Karina's story. How does a mother of two have endless energy, get strong, get toned, and overcome years of back pain?

Read on...

"I joined the Winter Garden Yoga family after an extensive internet search for a good yoga studio in my area. Luckily, I found Brian and Winter Garden Yoga.

Mother of two. Lean, strong, and endless energy

"Since joining the studio, I am a lot stronger. My entire body is toned and I have lost at least eight pounds. The most important thing for me, however, is that I no longer have the back pain, the wrist pain, or the shoulder pain that bothered me for years and years.


"What I like the best about the studio is that I found the ideal combination for good health and long term results. That formula is: yoga + kettlebell + proper nutrition. All of which are supported by wonderful instructors. I love them all.

Karina's formula for success: yoga + kettlebell + proper nutrition + expert instruction

"I want to give special mention to Brian and his expertise not only in being able to see various misalignments in the body, but for also being able to offer corrections to improve movement patterns. This is very important if you want to train safely and continue to get great results. I constantly hear his mantra in my head: 'Zero pain; zero injury.'

"WGY is a very professional setting where you can commit to your goals and you will be among a group of like-minded people who give their support instead of a typical gym environment that is usually very competitive. It’s more than a yoga studio, it is a community."

Have you been nominated yet? We want to hear your story. Please contact us immediately and we will be honored to feature you and your story.

Are you ready for your own life changing transformation? Call us for a free consultation at 407-579-9889.

All the best,

Brian

My First Chin Up at 50

Client of the Month: Kathy Hall

Each month Winter Garden Yoga will feature a client who has achieved amazing results with the methods we teach at our studio. We call this Winter Garden Yoga's Client of the Month.

Nominees share their stories (in their own words) and their photographs to inspire others to break the mold of complacency and to rise higher.

This month we are proud to share Kathy's story. How does a grandmother become super fit, perform chin ups, and overcome the symptoms of an autoimmune disease?

Read on...

“I was looking for a way to de-stress and doctors had recommended trying yoga years ago to help get my [blood pressure] under control. I had turned 50 and had started on the road of weight gain a few years before. I did not want to become my grandmother ( even though I am one!)but I could see it starting! I have an autoimmune disease that has plagued me on and off for years. I decided I wanted to be around when my grandchildren get older and I knew I needed to make a change.  I saw [a promotional offer] for WGY and talked to my friend about [trying it out].  She told me she had tried yoga before and wanted to try again so together we gave WGY a chance. I am so glad we did!

Grandmother. Super Fit.

“I have lost 2 pant sizes, gained flexibility, and toned every muscle in my body. My [blood pressure] is much better. My outlook on life has changed. I don't have to become my grandmother.  After a few months of Yoga I was introduced to kettlebells and I am hooked. Together with yoga and kettlebell I am in the best shape of my life!

Kettlebells and yoga are Kathy's choice for amazing results.

“At 51 I am now able to do a pull up! Imagine that! I couldn't, but Brian could and he showed me how and helped me get there!  The best thing about it is I can do both at WGY with instructors who make learning very accessible and fun!

Yoga is the centerpiece to Kathy's health and well being.

“What I like best about the studio [are] the instructors. There is no match in the world for Brian!  To my friends and coworkers I refer to him as "The Body Whisperer". If you have an issue he can figure out what’s causing it and help you get on track.

“The other teachers that I have worked with in the studio are also top notch! Karen [and Janis] are excellent and have all helped me along my yoga journey.

“The other great thing about WGY is the clientele! I felt so self-conscious! I couldn't even touch my toes or do a forward bend or twist. Everyone was very encouraging. The best thing that someone said to me was we all started where you are!

“If you are thinking about joining WGY I would say stop thinking just do it! You won't be disappointed. There are classes for everyone and there is no better place to begin YOUR journey than with the caring experts here at WGY!  The best thing to remember is everyone starts at the beginning! When will your journey begin? How about right now!”

Have you been nominated yet? We want to hear your story. Please contact us immediately and we will be honored to feature you and your story.

Are you ready for your own life changing transformation? Call us for a free consultation at 407-579-9889.

All the best,

Brian