GYM WHO IS THE HOME OF THE ONE AND ONLY BODY TRANSFORMATION TEAM THAT DOESN'T SELL JUST WORKOUT SESSIONS..."X-TEAM" IS NEXT GENERATION OF PERSONAL TRAINING! WE SELL RESULTS NOT MEMBERSHIPS! 1960 RIVERSIDE PARKWAY STE 108, LAWRENCEVILLE, GA 30043
A Model Day of XTEAM Eating - Part 1
I always say there is no 1 "THE WAY" to eat there is only your "THE WAY."
I admit, I may stand corrected. In all the research I've read there really is one way that is supported over and over and below is the best example I have ever shared.
But lets back up....since this is a model of XTEAM EATING...for those unaware, let's go over XTEAM.
Did that get your attention?
XTEAM is special training program made up Revolution Fitness Members who are committed to creating habits that lead to their best and most lean and healthy bodies and then paying it forward to help others. We are proud to offer this program for about half of what personal training costs.
Inside of 3 months, they have lost over 200 pounds and set new personal records from body fat to deadlifts, to1 mile sprints regardless of age, gender or amount of weight to lose. XTEAM is different because of their spirit of teamwork to help each other reach their goals and because they get that the majority of being lean and healthy is winning the battles of the mind and the discipline of healthy eating.
But they are missing 1 important thing.
In the XTEAM Manual, there is a section on nutrition that instead of being a diet, is a guide for the reader to judge all potential diets by. It gives them the science of weight loss so that they can find an eating program that works for them and so they choose one that will actually work. It can also be used, as written, as the reader's eating program. But it lacks 2 significant components, and I intend to fix that today.
There is not a section on supplements and there is no example day of eating. There is a guide for calories, protein, meal components, meal frequency, etc. And there is no guide for how to use supplements.
So while being a nerd, I use science for all the articles and e-books I write I found this, a professional scientist, Associate Professor of Exercise Science at George Washington University who did a little research on himself, and his model of a day of eating was precisely what was lacking in the Manual.
Here he is doing some of his research on kids, measuring O2 consumption while they play Dance, Dance, Revolution,
THe magic happened when he turned his research on himself and changed his body and his wife's using the same principles we suggest in the XTEAM Manual.
But he showed me up, he included the supplements in his article AND an example eating day.
THIS IS EXACTLY WHAT XTEAM SHOULD BE DOING TO GET RESULTS.
Here he is explaining his research.
OK, so, next what we need to do is provide some model meal days and some recipes that you can use to replace what is in the model. Well that is for our XTEAM's eyes only so Part 2 is going to be posted in the private XTEAM website for their eyes only.
I admit, I may stand corrected. In all the research I've read there really is one way that is supported over and over and below is the best example I have ever shared.
But lets back up....since this is a model of XTEAM EATING...for those unaware, let's go over XTEAM.
Did that get your attention?
XTEAM is special training program made up Revolution Fitness Members who are committed to creating habits that lead to their best and most lean and healthy bodies and then paying it forward to help others. We are proud to offer this program for about half of what personal training costs.
Inside of 3 months, they have lost over 200 pounds and set new personal records from body fat to deadlifts, to1 mile sprints regardless of age, gender or amount of weight to lose. XTEAM is different because of their spirit of teamwork to help each other reach their goals and because they get that the majority of being lean and healthy is winning the battles of the mind and the discipline of healthy eating.
But they are missing 1 important thing.
In the XTEAM Manual, there is a section on nutrition that instead of being a diet, is a guide for the reader to judge all potential diets by. It gives them the science of weight loss so that they can find an eating program that works for them and so they choose one that will actually work. It can also be used, as written, as the reader's eating program. But it lacks 2 significant components, and I intend to fix that today.
There is not a section on supplements and there is no example day of eating. There is a guide for calories, protein, meal components, meal frequency, etc. And there is no guide for how to use supplements.
So while being a nerd, I use science for all the articles and e-books I write I found this, a professional scientist, Associate Professor of Exercise Science at George Washington University who did a little research on himself, and his model of a day of eating was precisely what was lacking in the Manual.
Here he is doing some of his research on kids, measuring O2 consumption while they play Dance, Dance, Revolution,
THe magic happened when he turned his research on himself and changed his body and his wife's using the same principles we suggest in the XTEAM Manual.
But he showed me up, he included the supplements in his article AND an example eating day.
THIS IS EXACTLY WHAT XTEAM SHOULD BE DOING TO GET RESULTS.
I love this quote by him.
Here he is explaining his research.
OK, so, next what we need to do is provide some model meal days and some recipes that you can use to replace what is in the model. Well that is for our XTEAM's eyes only so Part 2 is going to be posted in the private XTEAM website for their eyes only.
Great Workshop Tonight!
How We Do It-Insider Secrets of XTEAM
Everybody loves insider secrets, right?
There are 9 secrets.
All I ask is that if you are our competition, you STEAL THESE 9 STEPS AND USE IT! Hey - there are millions of unhealthy miserable people out there, no need to be stingy with our methods.
In around 3 months our 20 pilot members into our radical brand *NEW* program unlike anything else out there (and costs LESS than our personal training program) HAVE LOST OVER 250 POUNDS, and all time personal record lows in body fat for even our athletes coming in the program.
So how do we do it?
While its great when our clients will tell you "this place is so different" but then if someone says "why" then its hard for them to define. Why would they know that? All they know is the results they see and the passion they feel about the community and the program.
So today's post is going to be HOW we strategically set YOU, our member, up for success like no other.
WHO WE ARE AFTER:
The program is aimed at the person who is sick and tired of being sick and tired. They are ready to take control because they know that you cannot take control of your life, your career, your family or your finances without having control of your health. When you are not putting first things first, you are living in a reactive mode. So, for someone who is ready to become proactive and get control of their health and the rest that follows.
STEP 1:
By design, you must fill out our lengthy readiness questionnaire (we call it our "application") before you begin. It is deep and thought provoking and frankly scares many prospects off. We do follow up at least twice, and some people just don't respond.
STEP 2:
The XTEAM MANUAL - this is a 70 page mental, physical and nutrition training manual that is intended to become your reference guide and provide you with the concrete information you need to assess all the methods of training and eating that you will come across in your lifetime. Its the TRUTH. Here is an excerpt from the manual explaining the application for the new member:
The most successful XTEAMers I always notice are the ones with the manual in their 3 ring binder in their hands when they come to ask me a question
STEP 3:
2 specially designed sessions lead by an XTEAM trainer each week! We have programed the XTEAM workouts for 1 goal and 1 goal only- RAPID FAT LOSS AND INCREASE IN METABOLISM. Training is periodized and geared at the total athletic development, NOT JUST 1 style or method. An XTEAM member will be more agile, flexible, strong, fast and lean after just 1 month of XTEAM training. Not only are they never bored, they are healthy and energized instead of injured and burned out. We also make a point to do team building activities and play games in order to keep FUN at the forefront of this program. Adults deserve to play and enjoy being fit...it is not punishment.
STEP 4:
EVERYTHING is aimed at support and accountability. The word "Team" is operative. We intentionally train people in teams of 5 or 6 so they have a built in support system and as a part of our closed Facebook group, they hold each other accountable and cheer each other on every single day. It's been a huge asset and catalyst in their success. The XTEAM CREEDO is what guides our workouts, programs and coaching. It's posted on our XTEAM site and we go over it before each workout to keep us focused. There is a copy on our product list to the right.
STEP 5:
We measure and weigh every week and there are lots of fun ways we compare and track your strength and cardio system by doing timed workouts and games so you can see your physical progress both ways.
STEP 6:
24-7 Access to the gym - our members will never miss a workout because the gym is closed!
STEP 7:
Monthly Transformation Classes each month on nutrition and motivation techniques that are totally FREE to our XTEAM and we encourage them to bring a friend and for first timers to the Rev to come and learn something!!! Most clients are lucky if they can get anyone at their gym to answer their nutrition questions, much less give them a manual and do monthly classes!
STEP 8:
To build the community and relationships of the team members, within and across XTEAM and the coaches, we do periodic social meet-ups or "playdates" as we call them. This Sunday we are hitting Stone Summit rock climbing gym!
STEP 9:
The Creedo and the coaches methods are intended to create an environment that will not let you quit. We believe the only way to fail is to quit and if you are feeling like you need to "take a break" you will find that we will rally behind you and help you stay on track and that is really just a combination of the factors above. The Culture of Support is KEY!
BONUS!
It's affordable...for $15-20 a session, this is a no brainer for someone who is ready to make a change and not waste one minute or penny on another program.
OK! That's all our secrets and how we developed the tagline
"WE SELL RESULTS NOT GYM MEMBERSHIPS!!!"
Committed to your health and fitness,
Anna
There are 9 secrets.
All I ask is that if you are our competition, you STEAL THESE 9 STEPS AND USE IT! Hey - there are millions of unhealthy miserable people out there, no need to be stingy with our methods.
In around 3 months our 20 pilot members into our radical brand *NEW* program unlike anything else out there (and costs LESS than our personal training program) HAVE LOST OVER 250 POUNDS, and all time personal record lows in body fat for even our athletes coming in the program.
So how do we do it?
While its great when our clients will tell you "this place is so different" but then if someone says "why" then its hard for them to define. Why would they know that? All they know is the results they see and the passion they feel about the community and the program.
So today's post is going to be HOW we strategically set YOU, our member, up for success like no other.
WHO WE ARE AFTER:
The program is aimed at the person who is sick and tired of being sick and tired. They are ready to take control because they know that you cannot take control of your life, your career, your family or your finances without having control of your health. When you are not putting first things first, you are living in a reactive mode. So, for someone who is ready to become proactive and get control of their health and the rest that follows.
STEP 1:
By design, you must fill out our lengthy readiness questionnaire (we call it our "application") before you begin. It is deep and thought provoking and frankly scares many prospects off. We do follow up at least twice, and some people just don't respond.
STEP 2:
The XTEAM MANUAL - this is a 70 page mental, physical and nutrition training manual that is intended to become your reference guide and provide you with the concrete information you need to assess all the methods of training and eating that you will come across in your lifetime. Its the TRUTH. Here is an excerpt from the manual explaining the application for the new member:
"The application is deliberately long, and to some will appear cheesy and that is OK. The reasons are to go ahead and start the process of getting out of your comfort zone. Working outside of a comfort zone and sticking with it is how you will get results. Letting go of your pre-conceived notions and going for it anyway is required just to get through this application. That is intentional."
The most successful XTEAMers I always notice are the ones with the manual in their 3 ring binder in their hands when they come to ask me a question
STEP 3:
2 specially designed sessions lead by an XTEAM trainer each week! We have programed the XTEAM workouts for 1 goal and 1 goal only- RAPID FAT LOSS AND INCREASE IN METABOLISM. Training is periodized and geared at the total athletic development, NOT JUST 1 style or method. An XTEAM member will be more agile, flexible, strong, fast and lean after just 1 month of XTEAM training. Not only are they never bored, they are healthy and energized instead of injured and burned out. We also make a point to do team building activities and play games in order to keep FUN at the forefront of this program. Adults deserve to play and enjoy being fit...it is not punishment.
STEP 4:
EVERYTHING is aimed at support and accountability. The word "Team" is operative. We intentionally train people in teams of 5 or 6 so they have a built in support system and as a part of our closed Facebook group, they hold each other accountable and cheer each other on every single day. It's been a huge asset and catalyst in their success. The XTEAM CREEDO is what guides our workouts, programs and coaching. It's posted on our XTEAM site and we go over it before each workout to keep us focused. There is a copy on our product list to the right.
STEP 5:
We measure and weigh every week and there are lots of fun ways we compare and track your strength and cardio system by doing timed workouts and games so you can see your physical progress both ways.
STEP 6:
24-7 Access to the gym - our members will never miss a workout because the gym is closed!
STEP 7:
Monthly Transformation Classes each month on nutrition and motivation techniques that are totally FREE to our XTEAM and we encourage them to bring a friend and for first timers to the Rev to come and learn something!!! Most clients are lucky if they can get anyone at their gym to answer their nutrition questions, much less give them a manual and do monthly classes!
STEP 8:
To build the community and relationships of the team members, within and across XTEAM and the coaches, we do periodic social meet-ups or "playdates" as we call them. This Sunday we are hitting Stone Summit rock climbing gym!
STEP 9:
The Creedo and the coaches methods are intended to create an environment that will not let you quit. We believe the only way to fail is to quit and if you are feeling like you need to "take a break" you will find that we will rally behind you and help you stay on track and that is really just a combination of the factors above. The Culture of Support is KEY!
BONUS!
It's affordable...for $15-20 a session, this is a no brainer for someone who is ready to make a change and not waste one minute or penny on another program.
OK! That's all our secrets and how we developed the tagline
"WE SELL RESULTS NOT GYM MEMBERSHIPS!!!"
Committed to your health and fitness,
Anna
10 Foods You Should Buy Organic
Most people easily agree buying ands consuming organic food is intuitively a good idea, not just for us but for our environment. But the extra cash you have to shell out to make that choice can be daunting. So most people are choosing to buy SOME organic foods some of the time...but which one is worth it? Below is the Environmental Working Group's list of the dirty dozen - foods that rank high on pesticide residue so you can make an informed choice and use those dollars where they will matter most, not on a food that it turns out, has almost no residue on it.
This Thursday we have an awesome FREE MEMBER seminar that anyone who has never been to a seminar of ours can attend totally free as well called
"The Organic Revolution"
EWG's Shopper's Guide to Pesticides in Produce
Read more: http://www.thedailygreen.com/healthy-eating/eat-safe/dirty-dozen-foods#ixzz1kTd7QAIz
This Thursday we have an awesome FREE MEMBER seminar that anyone who has never been to a seminar of ours can attend totally free as well called
"The Organic Revolution"
EWG's Shopper's Guide to Pesticides in Produce
Dirty Dozen
Buy these organic
1
Apples
2
Celery
3
Strawberries
4
Peaches
5
Spinach
6
Nectarines
– imported
– imported
7
Grapes – imported
8
Sweet bell peppers
9
Potatoes
10
Blueberries
– domestic
– domestic
11
Lettuce
12
Kale/collard greens
Clean 15
Lowest in Pesticide
1
Onions
2
Sweet Corn
3
Pineapples
4
Avocado
5
Asparagus
6
Sweet peas
7
Mangoes
8
Eggplant
9
Cantaloupe
- domestic
- domestic
10
Kiwi
11
Cabbage
12
Watermelon
13
Sweet potatoes
14
Grapefruit
15
Mushrooms
Read more: http://www.thedailygreen.com/healthy-eating/eat-safe/dirty-dozen-foods#ixzz1kTd7QAIz
Testimonial of the day!
I love getting stuff like this...came in my email today had to share:)
Cynthia Stanfield"Thank you! Thank you!I feel better than I have in years and doing stuff I didn't think I could do working out and not only because of my deconditioned state but also my back pain. So, this is all major change for me! I'm not looking for a pat on the back. Your continued motivation is all I need. Thanks!"
Lawrenceville, GA
Thats what I'm talking about!!
Anna Smith
Revolution Personal Fitness Group
"Revolution Fitness" on FACEBOOK!
Results. Driven. Fitness.
678.407.1021
2012 in pictures (so far)!
What a year so far!!
Just hours before the New Year, Stephanie who is doing an amazing job leading our fit fit camp program and also our resident certified Zumba instructor led over 700 runners for the warm up at the Flashlight 5K in Lawrenceville!
A few REV'ers decided to join in and fun and Chet "The Animal" took the podium as usual:)
Sunday is a great day to look back at your week so that is exactly what I was doing when I realized we should go ahead and look back at the last 15 days. In short order, Chad has welcomed his daughter and had a birthday... so that has been exciting!
We've finally installed our new 12 foot white board and as a present for Chad and all he's done, my husband Mike made some cool new slosh pipes...try to chest press one of these bad boys sometime!
Stephanie has also added a Saturday Zumba Class at 10am and she had 4 newbies on Saturday who loved it so that was fun!
We also launched THE GREAT REVOLUTION FITNESS GYM'S REFERRAL CONTEST...the GRAND PRIZE is $500 cash, runner up gets $50 to Seasons 52 restaurant and the raffle prize is this gym bag stuffed with over $100 in fun new fitness gear.
Just hours before the New Year, Stephanie who is doing an amazing job leading our fit fit camp program and also our resident certified Zumba instructor led over 700 runners for the warm up at the Flashlight 5K in Lawrenceville!
A few REV'ers decided to join in and fun and Chet "The Animal" took the podium as usual:)
Sunday is a great day to look back at your week so that is exactly what I was doing when I realized we should go ahead and look back at the last 15 days. In short order, Chad has welcomed his daughter and had a birthday... so that has been exciting!
We've finally installed our new 12 foot white board and as a present for Chad and all he's done, my husband Mike made some cool new slosh pipes...try to chest press one of these bad boys sometime!
Stephanie has also added a Saturday Zumba Class at 10am and she had 4 newbies on Saturday who loved it so that was fun!
AND TOMORROW IS
REVOLUTION FITNESS GYM CUSTOMER APPRECIATION DAY!!!!
Here's a hint at what that will mean for our members.
:)
Coming Next:
Thursday January 26 - Organic Revolution Seminar and Body Fat Testing Event (details a few posts down)
Sunday January 26 - Member Family Social - Stone Summit Rock Climbing ...details at front desk this week.
Here's to the rest of the YEAR~!
Anna
PS - Find Us on FACEBOOK and subscribe to the newsletter to try and keep up!
3 Yes You Can Recipes for Lean and Clean Eating
Anna here again :)
HAPPY WEDNESDAY READERS!
If you missed the member seminar "Own Your Hormones for Fat Loss (and Wicked Energy)" you might not know WHY we teach our clients to eat this way.
It's all about the hormones Cortisol and Insulin and staying in maximum fat burning state using our food choices. We teach how to prevent these hormones from putting you in total fat storage mode by eating this way, instead of a few key other ways.
I will be sending out a killer cheat sheet for newsletter subscribers of 10 meal ideas. I'm sending 15 to the XTEAMERS only.
Here are 3 for you guys... ENJOY!
NOthing to lose, you can unsubscribe with the click of a button and trust me, this is good stuff.
1) PROTEIN+FAT Chocolate muscle gain + a serving of peanut butter mixed w/ just enough water to make a batter...chill & eat w/ a spoon or dip w/ celery
2) PROTEIN+FAT+VEGGIE Ground turkey sautéed with 1/3 each your serving size of mushrooms and onions. Topped with diced avocado and 1/3 serving tomatoes
3) PROTEIN+FAT+VEGGIE Salmon over a bed of spinach drizzled with macadamia oil and a squeeze of fresh lemon
4) VEGGIE Mashed Cauliflower (add your desired protein and fat to complete a meal)Boil entire head of cauliflower until
soft. Then mash and use a blender or food processor to blend well with 3 tbsp “I can’t believe it’s not butter, 1 tbsp minced garlic, 9 turn of Sea Salt and 1 tbsp of dried onion. Tastes like mashed potatoes!
5) PROTEIN+FAT+CARB Oatmeal pancake Whisk eggs w/ oatmeal. Add cinnamon & splenda. Cook on low in a sauté pan.
6) PROTEIN+CARB+VEGGIE Ground turkey scramble
Ground turkey, tomato, green onion, mushrooms, black beans, cilantro and low sodium soy sauce over spinach or mixed greens
7) PROTEIN+FAT+VEGGIE Cashew crusted salmon
Bake over a bed of zucchini slices (they keep the salmon moist) season to taste.
8) PROTEIN Grilled Chicken with Rosemary Combine olive oil 1⁄2 tsp lemon juice and dash of pepper, 1⁄2 clove minced garlic and 1⁄2 tsp chopped fresh rosemary leaves in a bowl. Brush the mixture on the chicken and grill.
9) VEGGIE Flavored Brown Rice Use a rice cooker - 2 cups brown rice, 3.5 cups of water, 1tbsp whole coriander seed, 1tsp curry powder, 2 dried chili pepper pods and sea salt to taste. Garnish with fresh parsley.
10) CARB Best Yams ever! Bake at 375 until soft and slightly brown..about 45 minutes to 1 hour. Peel skin off when ready to eat. Season with a dash of cinnamon, nutmeg or allspice.
11) PROTEIN+FAT+VEGGIE Tuna Lettuce wraps Drain Tuna mix w/ minced sweet onion, celery & a fat serving of sunflower seeds. Roll in iceberg lettuce.
8) PROTEIN+FAT+VEGGIE No Bun Turkey Burger Mix ground turkey with garlic, basil, salt and pepper, and olive oil. Sautee like in a pan like a burger and then top with yellow mustard, a large slice of tomato and iceberg lettuce.
12) PROTEIN+CARB+VEGGIE+FAT Garden Shrimp Stir fry with brown rice Heat 1⁄2 your serving macadamia oil and cook shrimp until pink. Remove shrimp from pan and add 1⁄2 serving more of oil and sauté 1/2 each your serving of zucchini and bell peppers with 1 green onion sliced and 1⁄4 tbsp gingerroot under tender yet crisp. Return Shrimp and add 1⁄2 tbsp soy sauce and 1tsp rice vinegar. Toss with fresh chopped cilantro and serve over brown rice.
13) PROTEIN+CARB+FRUIT+FAT Ground beef with black beans Rinse black beans and warm with 1 serving with a serving of ground beef. Add a serving of olive oil and 1⁄2 serving each of diced tomato and diced mango. Toss w/ fresh chopped cilantro.
14) PROTEIN+FAT+VEGGIE Vegetable and Fish soup. Heat your serving of Grape seed oil over medium heat and sauté 1⁄2 leek (chopped) for 2 minutes. Stir in one can of low sodium chicken broth and bring to a boil. Add 1/3 your serving of both broccoli and zucchini and simmer 3 minutes. Add your serving size of Halibut fillet cut into bite size pieces and simmer until opaque (about 3 minutes) Add 1/3 your serving size of spinach and 1⁄2 tsp dried oregano and a dash of ground pepper.
15) PROTEIN+FAT+VEGGIE Frittata Your serving of whole and egg whites whisked with 1 cup chopped leeks, 2 leave fresh minced sage and 6-8 sprigs thyme. Pour in sauté pan and cook on low covered until egg is cooked through. Top with pureed baked red onion and a dash of salt and pepper.
Chocolate Protein Truffles
 Chocolate Muscle Gain Truffles Put a little healthy into your treats! Makes approx. 16 Truffles Ingredients: 1/4 cup butter or margarine 3 Tbsp of Honey 2- 1.46oz packets Chocolate Muscle Gain 1/3 cup finely chopped pecans Directions: 1. Melt butter and honey together in a saucepan over low heat 2. Pour mixture of honey and butter into a mixing bowl 3. Add Muscle Gain Powder 4. Beat Thoroughly 5. Shape into one-inch round balls 6. Roll into pecans 7. Place on a plate 8. Chill until ready to serve |
BOOMTEAM
It's 5 on 1 personal training for 55 and over.
We focus in balance - here is an advanced balance exercise for a client!
Inquire today!
revtraining@bellsouth.net
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- Anna Smith, NASM CPT
- With Bachelor's and Master's degrees from University of Ga, Anna was an Economist in her former life. After trading in her pocket protector, Anna is now a personal trainer, fitness author/speaker. She is founder Revolution Personal Training Systems and owner of Revolution Private Personal Fitness Center in Lawrenceville, Georgia. Visit the Company Websites for more information on fitness programs. Email revtraining@bellsouth.net for more info on any program.
THE GREAT INDIVIDUAL IS NO MATCH FOR THE GREAT TEAM. GET ON THE RIGHT TEAM TODAY.
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