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.

Secrets Revealed: Fat Loss

A special message from Brian about fat loss.

Get ready to enjoy Winter Garden Yoga’s new series of blogs: Secrets Revealed. Within these posts you will find a goldmine of information to help you with your health and fitness goals. These are the tips and tricks that I use with my private clients to get outstanding results. This stuff works. In fact, you may find that these posts disappear after a while because I may think twice about giving away such great material. If you’re ready to melt away the extra pounds, boost your energy, and feel years younger please read on…

“What’s the quickest way for me to get in shape?” This is the most popular question I am asked. The real question is: “How can I burn fat, build muscle, and look toned?” The answer is easy. In fact, it is too easy:

1. Keep a food journal.
2. Use inefficient exercises.

Think about it. If your car is running inefficiently it burns more fuel, right? It's the same thing for your choice of exercise. Believe me, the type of yoga we practice at Winter Garden Yoga is very inefficient (with the exception of Yin Yoga) because of the slow controlled movement, deep breathing, and static contractions while holding and refining the poses. That kind of stuff burns a lot of unwanted calories.

Here’s the kicker: very few of you will follow this protocol.  Why? Because it is too easy and it works.

Believe me, all of my clients (and anyone who attends my Weight Control and Healthy Living seminar) will tell you that the first thing I insist upon is a food journal. And what of those who heed my advice? They get great results. Fast.

Without exception, everyone is very surprised with their eating habits. If you want to control your body composition, you have to see what you’re eating. Simple, right?

Now here’s the thing: what do we do with something that works? We dump it. This happens time and time again with my clients. They start their food journal, they get great results, and then the food journal disappears. I wish I had an explanation for this behavior. I don’t.

I believe it comes from the mindset of “anything worth having is a struggle.” Once the struggle is over (in this case, fat loss) and something becomes easy, it gets discarded. Don’t fall into this trap. I've been keeping a food journal for approximately nine years and I am constantly refining my food intake. The result? I walk around at about 7% body fat while maintaining lean muscle and exceptionally good health. 

You can, too. 

Here are some comments I've heard from those who have stuck with it:

"My [type 2] diabetes is no longer a threat."

"I have to take my work clothes to be taken in... again."

"I no longer have that little "pudge" below my belly button."

These are just a few. Are you ready to join the others and share your success story?

Take it from me, begin keeping a food journal. Track everything that you eat and drink. Most importantly, track how what you’re eating and drinking makes you feel. Once you have your data, begin removing all of the crappy food and begin replacing it with good food. If you still don’t know the difference between crappy food and good food, set up a private session with me.

We’ll continue this topic in a future blog…

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.

Secrets Revealed: Penalty Cardio, Fat Loss

A special message from Brian about fat loss.

Get ready to enjoy Winter Garden Yoga’s new series of blogs: Secrets Revealed. Within these posts you will find a goldmine of information to help you with your health and fitness goals. These are the tips and tricks that I use with my private clients to get outstanding results. This stuff works. In fact, you may find that these posts disappear after a while because I may think twice about giving away such great material. If you’re ready to melt away the extra pounds, boost your energy, and feel years younger please read on…

“What’s the quickest way for me to get in shape?” This is the most popular question I am asked. The real question is: “How can I burn fat, build muscle, and look toned?” The answer is easy. In fact, it is too easy.

Enter, Penalty Cardio

I picked up this tip from a friend of mine (and $10, 000 body transformation winner), Doruk Ilgaz. Doruk would encourage his clients to do their best throughout the week... you know the drill... eat right and exercise. However, if there was ever a time when someone fell off the wagon, Ilgaz would dispense penalty cardio.

Here's How It Works

Let's say that you're out with friends and you succumb to peer pressure. You just HAVE to have ONE beer. No harm. No foul. That is until it turns into two or three beers.

Okay. You messed up. Own it and pay it back with penalty cardio.

Penalty cardio must be served first thing in the morning. Wake up, use the restroom, and get to work. Here's a routine I share with Winter Garden Yoga's Platinum VIPs:

Disclaimer of liability: Always consult with your physician or health care provider before trying this or any other health and fitness routine.

The cardio routine outlined here can be used with a jump rope, power walking, or virtually any form of cardiovascular activity. The key is to train in intervals of 20 seconds of varying intensity. The workout described below uses running in place as an example.

Set your timer for 20 minutes. Warm up for three minutes and then begin your workout immediately. After your 14 minute workout, cool down for the last three minutes.

• Warm Up x 3 minutes
• Walking in place x 20 seconds
• Jogging in place x 20 seconds
• Running in place x 20 seconds
• Repeat 20 second intervals, nonstop, for 14 minutes
• Cool Down x 3 minutes

Use your best judgment and take breaks as needed. You can switch to easier versions of cardio if needed. 

Yes, this means that on some days you will have two workouts.

If we take a tip from Tim Ferris, you can also use penalty cardio if you know that you're going to have an off day. We're all human, right? Maybe there will be a holiday smorgasbord coming your way or an off-the-hook office party. No problem. Own it and create a caloric deficit before the event with penalty cardio.

Got it?

Good!

You Can Do It!

One of the many benefits of Winter Garden Yoga's VIP packages is the accountability. Our VIPs are literally surrounded by people who want to succeed. And they want you to succeed too. 

One of our VIP Success Principles is to surround yourself with like minded people. You want to be around folks who will lift you up and inspire you... not hold you down. 

If you're ready to put an stop to frustrating dead ends, if you're ready to make amazing things happen for your life, then I want you to contact us for a free, no obligation consultation. You've got nothing to lose because your results are guaranteed. Get started now!

Algorithm for Happiness

It's Easier Than You Think

An algorithm can be defined as a step-by-step procedure for problem solving. I would like to share a few, simple, procedures that I use to gain perspective on things whenever I need a little "pick me up."

It Could Be Worse

My great grandma Harper used to say, "Things ain't so bad, they cain't be worse." Thought provoking indeed. This one requires little or not explanation. Yes, you may have gotten into a fender bender, but it could have been worse, right? Focus on the fact that you're alive and unharmed and able to tell the story.

Miraculous Things Happen

This will be shared in the form of a story. A true story. Maria was a student of mine when I used to teach in east Orlando. At the time, Maria was 74 years young. She used to ride her bike to and from the studio and she used to practice her handstands -yes, her handstands- after class before she went home.

One day, Maria and I were talking and she shared this with me. She said, "you know, Brian, whenever I feel the blues or start to feel a little down, I stop myself and look at my finger. I say to myself, 'what a miraculous thing my finger nail is. Thank you, God, that I am a part of such a miracle.' Then I look at my cuticles and say, 'what a miraculous thing my cuticle is. Thank you, God, that I am part of such a miracle.'"

Then she said, "you know what? By the time I get to my wrist, I'm feeling much better." Pay attention to this lesson.

It's Easy As 1-2-3

I was visiting friends on their farm in the Midwest. I just loved their laid back attitude toward everything. They just seemed to be at ease with whatever came their way. I spoke with the head of the house and asked her what the secret to her family's happiness was. She said, "It's really very simple. We just ask ourselves three questions: Are we fed? Are we clothed? Do we have a roof over our heads? If the answer is, yes, yes, and yes, then we know everything is going to be all right."

How About You?

I want to encourage you to pick one of these algorithms and use it for 10 days straight. Then choose another and another and repeat. I believe that you will be surprised at how easy it is to put things in perspective and stay in the realm of awesomeness.

All the best,

Brian

 

An Easy Way to Change the World

What are you doing to change the world?

You recycle. You eat organic food. You educate your friends and family about the effects of using plastic shopping bags. But what kind of impact does this have on the world around you?

The answer is easier than you think.

Practice yoga. Practice yoga, correctly, to be more precise. What happens when you practice yoga correctly? 

• You feel better
• You are more patient
• You are more compassionate (to yourself and to others)

Notice "to others". 

Did you notice that the last bullet point said you are compassionate to others? That is the key. This is the pebble in the pond. Think about it for a moment. 

After your yoga practice, you head over to the supermarket. You are on cloud nine and feeling fine. Once you've picked up your organic broccoli packaged in a container made of 97% recyclable material, you head over to the cashier. That is the exact moment when a person races to get in front of you because they HAVE to hurry up and get the @!!# out of there because they are running late (or some such emergency)!

Ah, but you are in the zone. So you step back, smile, and say, "please, go ahead" and surrender your place in line.

That simple act just made that person's day. It may have even made their week. That simple act restored their faith in humanity and taught them that the world isn't such a bad place after all.

According to M.K. Gandhi:

"You must be the change you want to see in the world."

Let these words take root. Do you want the world to be healthier? Then become a healthier person. Do you want the world to be peaceful? Then become a peaceful person? Got it? Good.

"...One pose at a time."

Winter Garden Yoga's mission is simple: we are changing the world one pose at a time. In fact, we've started a revolution by offering unique yoga experiences that no other studio can match. 

We invite you to give us a try. Check out our website to learn more about our experts and our services. 

How Does This Busy Professional Stay Toned and Strong?‏, Client of the Month

Client of the Month: Angie Howard

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 Angie's story. How did she lose 6 pounds, get stronger, and more toned?

Read on...

"I [had] been looking for a good yoga studio for quite a while. The ones I found didn't have what I needed – some seemed superficial and others were in the middle of large loud gyms. I live in Winter Garden and was delighted to see WGY open on a downtown corner. When I took my first class I knew I had found a studio that provides a rich yoga experience.

                                                    Before                                  After

                                        Angie has lost six pounds, is stronger, and more toned.

"I started at WGY in January and I’ve experienced great results. I’ve lost about 5 – 6 pounds, and I can wear clothes that only fit when I was ten pounds lighter. My muscles are better toned and I’m stronger. The sense of peace and balance I have when I leave the studio is so nice!

"I love the instructors at WGY. Each has their own unique style and perspective on yoga. The overall atmosphere of the studio is wonderful – just walking in the door lifts my spirits.

"Anyone considering joining a yoga studio should give WGY a try. You’ll always feel welcomed and respected, no matter if you’re just starting out or if you want to expand your current yoga practice."

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

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

How to Lose 25 Pounds, Increase Energy, and Decrease Stress

Bridget's Story

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 Bridget's story. How does a woman in her 50's lose 25 pounds, improve her cholesterol, and reverse the diagnosis of being pre-diabetic?

Read on... 

"Hey, Brian!  Here [are] the pics you asked me for - not too many "before" pictures!  I hid as much as possible! I've never really looked at [before and after photos] side by side -unbelievable! My story is below.  

"My first time at Winter Garden Yoga was in April of 2011.  I was a wreck at that time - both mentally and physically.  Mentally I was going through some major changes in my life and physically I was so out of shape that it actually hurt to walk. 

"I was terrified to step into [your studio] but I knew I had to do something to fix myself.  As a 50 something couch potato, my main fear was that I wouldn't be able to keep up with the class but I was pleasantly surprised.

"[Brian], teaches the class so that anyone can do yoga, regardless of your physical ability or size.  When he instructs you in a pose, he will usually say, "If you can do this, do this.  If you can't do this, do it this way and if you can't do any of them, just sit and watch.  We'll catch up later."  And in the beginning, I did sit and watch a lot!  And there is no shame involved in not being able to do a particular pose. 

"I took the Beginner's class twice a week for 2 or 3 months before I finally worked up the nerve to take the Power Yoga class.  And again, Brian modifies a lot of the poses to enable you to do what you are able to do.  You can make his classes as easy or as hard as you want them to be.  He doesn't challenge you to move forward but allows you to challenge yourself.  I recently started taking Yin classes with Karen and she does an amazing job also.  I leave her classes feeling like a new person.

"My first signs of physical change came only a few months after I started.  I remember I was driving one day and I looked down at my arm and there was a muscle that had never been there before!  It encouraged me to keep going and try harder and my effort was rewarded.  

"From May of 2011 to December 2011 I lost a total of 25 pounds.  Besides yoga, I also walked and changed my eating habits but I strongly believe that the main reason why I lost the weight was yoga.  Besides being a workout, it encouraged me to think about my body and what I was doing to it and feeding it.  

"Mentally, yoga gives me a place to go and forget about whatever is stressing me out.  It's taught me to learn to concentrate on me - something I never took the time to do.  I've learned how to handle stress much better.  I have more energy now than ever.  Before yoga, when I got up in the morning, it would hurt to walk when I got out of bed.  Not anymore.  Getting up and down from the floor is a breeze, even carrying my granddaughter.   

"I recently went to the doctor for an annual checkup.  At my previous checkup, about a month after I had started yoga classes, my cholesterol was terrible, my blood pressure was high and I was told I was pre-diabetic.  At my last visit, my blood pressure was normal, my triglycerides dropped from 133 to 100, my HDL levels went up and my glucose levels also dropped!

"I cannot believe how much yoga has changed my life.  I can honestly say I'm in better shape now than when I was when I was in my 20's!  But I strongly believe that had I not found Winter Garden Yoga, the results would not be the same.  The patience and understanding shown by the instructors encouraged me to continue and strive to be better.  I plan on being a life-time member at Winter Garden Yoga."

You can do it, too!

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

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

All the best, 

Brian

Want to Live Longer?

My friend, Tom Furman, has done it again. He's published some excellent material that is going to help you...

• Improve your upper body strength
• Build your core
• Tone your legs
• Improve your yoga
• And quite possibly give you the tools to live a longer life

If Mr. Furman's name seems familiar to you, it's because I have reviewed his great DVD and ebook called Activate Your Dynamic Range of Motion. I also give him honorable mention in my Class Room Series: Beginner's Yoga DVD.

This time we'll be looking at his new body weight training ebook Armor of War. Please don't let the title throw you. In fact you may think of it as preparation for the war against the damaging effects of old age.

Armor of War is quick, to the point, and packed with easy to use information. Believe me, I've paid twice as much for books that contain half as much usable material. It is definitely worth it's $10 price point.

Mr. Furman gives a brief overview of the history and significance of body weight training. There are stories and quotes from elite athletes who use calisthenics as part of their training to achieve super human results. You'll be in good company once you begin to employ the exercises found within these pages.

The photographs are clear and the instructions are straight to the point. The key to the material is that Mr. Furman takes you through a series of progressions. That means if you can't do a full military push up (yet), Mr. Furman offers a version that is more accessible. If push ups are easy for you, try strapping a backpack with a 25 pound plate on your back. These are just a few of the surplus of offerings in the Armor of War.

I remember an article that made it's rounds across the internet. The study showed that people who cannot get off of the floor without the use of their hands had a higher mortality rate than those who can. Enter the Hostage Get Up. This move, alone, is worth the investment. Here's a secret... I began including the Hostage Get Up in my private client's routines and they love it. I'm teaching them how to get off the ground without their hands and they are raving about the effects on the abs and legs. That's called a "win-win."

What else can I say? Armor of War is a hit. I encourage you to visit Mr. Furman's website, invest in your own copy, and begin to feel the benefits of "augmented body weight training and the art of minimalism."