This isn’t my typical blog about what we should do to protect ourselves. This is about practicing what we preach.

I’ve been really frustrated lately with the robberies, thefts and attacks on our local neighbors.

So, to do my part to assist you, I’m offering a FREE Intro to “Are You Prepared?” self defense course this Wednesday at 7pm.

Please pass this along to anyone who you think would benefit (which would be everyone) from the information we will be covering.

it’s time to stand up and Protect Atlanta! We cna do that by protecting ourselves.

Space is limited… Please RSVP at info@trinitybody.com

See you there!

Start Strong, Finish Stronger!
Nathan

The bookstores are jam packed with weight loss this and diet book that these days. Almost every third commercial on television promises to have the new and improved, “revolutionary weight loss secret,” but with all of these so called solutions, most people will fail.

How does this happen?

First, many try too much too quick and either. What I mean is, going from a couch potato one day to a marathon runner the next, will certainly leave you injured. Others may start off great waking up for a run and going to the gym for an aerobics class after work, but after a week or so burnout and soreness will over power the will leaving you tired and frustrated with no real results to show for it.

Second, are unrealistic expectations. I’ve said this before, we live in a “gotta have it NOW!” society. We’ve been programmed through commercials and the media to believe if we want it will happen now, but in most situations, weight loss included, that’s not the case.

How old are you? It’s taken this long to get where you are. For us to believe that overnight we can erase the past 20, 30 or 40 years is unrealistic.

It will take time, it will take hard work and it will take a consistent daily effort to achieve what you want.

“If it was easy, everyone would do it!” That’s a quote I tell my athletes and clients when times get tough.

Next is an ineffective approach. I’ve been reading a lot of posts on facebook and hearing conversations of people trying crazy things to “jump start” their weight loss.

One of my friends on facebook was eating just fruit and decided to tell everyone on facebook about the bad experiences that come with eating a whole bag of apricots during an “all you eat is fruit” diet.

TMI!

Where’d he even get the idea for this?

Finally, is Commitment! We just don’t have it anymore. We want it now and if benefits or results don’t come instantaneously or it gets too tough, we give up.

“Anything worth accomplishing will not come easy!” This is another quote I use. If you want something, it’s going to take time and hard work to get it finished.

Skyscrapers aren’t built over night. An education and experience don’t come overnight and neither will weight loss.

So, what can we do to prevent the same dilemma which plagues most of us when it comes to seeing real, long lasting weight loss?

I’ll give you a step by step program in two days!

Start Strong, Finish Stronger!
Nathan

We’re only a few short hours away from 2013.

The holiday season is winding down and the New Year is upon us.

How was it? Did you survive the food, drink and desserts onslaught without gaining too much weight or did your plan go out the door and you’re not real happy with the way you look and feel right now?

I’ve heard both sides. Many people were able to maintain their fitness routines, consume some goodies but didn’t go overboard with all the extras.

There’s also the group that over indulged and are now paying the price for all the extra food consumption.

200.

That’s really all it takes to gain weight over the holidays.

200 to 250 additional calories per day over a 4 to 5 week period will give the average person an extra 10 to 15 pounds of weight.

Yep, the magic number is 200 calories!

If there was no working out involved, then weight gain was a lot easier than if the extra calories were consumed and burned off.

Now, we’re left with the overweight/weight loss dilemma and how we’ll get unwanted weight off…. Again!?!?

Stay tuned for tomorrows post. I will discuss the reasons for most failures and how to avoid the same mistakes we’ve seen in the past.

Start Strong, Finish Stronger in 2013!
Nathan

The IPhone has been a pretty popular product for several years now. Every so often I hear a story or two of someone losing their phone to theft.

Lately, it seems thieves are going all out to steal your phone from you. 

My first story is of a two clients sitting at a stop light at the corner of North Ave. and Boulevard. They were in their Jeep with the top off. My one client had his phone in hand searching for some place to eat. A kid, 15-18 years old approached them from the passenger side of the vehicle.

He originally asked for money. When they told him they didn’t have any to give him, he turned to walk off. The next thing they knew, he ran back up and snatched the IPhone right out of his hand.

The shock of what just happened was so high, after the kid ran behind the Jeep they didn’t notice where he went.

This is a really dangerous scenario for several reasons. First, there was absolutely no situational awareness. Meaning they didn’t see anyone approaching until he was at the vehicle for the first encounter and they didn’t watch him walk off.

Second, while this situation unfolded, my clients kept to the same laid back demeanor. They should have taken a more defensive posture towards the potential threat by covering the phone or moving it off to the side.

Thieves look for easy targets and this one was real easy.

The next is a recent Craiglist scam. An attacker forced a man, at gun point, back to his car ordering him to give up his phone and money. The victim happened to have his own weapon and was able to subdue the attacker until police arrived. 

This victim was prepared to defend himself and was able to successfully.

The last theft happened at a local bar. A man came in with a friend, walked around the bar and was able to walk by a table while the victim wasn’t looking, grabbed the phone off the table and walked out.
We like to think we’re safe at the places we frequent and in our neighborhoods and cars, but feeling safe and letting down our guard can come at a price. In two of these cases it was only $500. Sometimes it’s a lot more costly and lives are taken.

Even though it’s easy to leave valuables, like phones out for easy access, it’s one way to draw attention to you. Be sure to always conceal valuables and pay attention to those around you while you’re using your phone.

Start Strong, Finish Stronger!
Nathan

“Are You Prepared?” A five week women’s self-defense course that can teach and train any woman how to defend herself and survive. For more information about Nathan and Trinity’s AYP? program, please go to “Are You Prepared?” We can also be reached at 404.966.KICK (5425) or email at info@trinitybody.com

Check out Trinity’s 2012 Holiday Survival Guide for information on fitness, nutrition and safety tips to avoid gaining weight, staying on track with your fitness goals and keeping your family safe through this holiday season!

We’ve just finished Thanksgiving and we’re heading quickly into the rest of the holiday season.

Our regular routines will sometimes take a back seat to the extra running around we do during the month of December.

Keep up with your fitness routine so you don’t look like a turkey

One of the regular routine items could be working out. It takes time to get to the gym, then there’s the workout or group classes and then heading home.

We could easily add in a few extra shopping trips in the hours it takes us to workout.

But, if we’re not careful, decreasing (slacking off) on our workouts and the increase in calories from additional eating can catch up with us pretty quickly.

I’ve already had some conversations with people telling me their pants are fitting tighter. “Seriously, what have you been eating?” is my initial response.

We’ve only just begun the 2012 holidays and you already have clothing issues. This is not good.

Let’s learn from others and maybe even our past mistakes and make 2012 better. No, you may not get to every workout. But, if you only have a short time to workout, use it wisely.

Here are some exercises that you can use to keep your calorie burning up and your waistline down.

No, this won’t help you to lose lots of weight and it’s certainly not a workout routine I would use on a regular basis or when you have plenty of time to train, but if you’re short on time and in a rush, this will be the best way to keep yourself in check.

Start with a 5-10 minute warm up. Warming up will prevent injuries and muscle strains from cold and under stretched muscles.

- 1-2 minutes of Jump Rope, running in place, Jumping Jacks, etc. something to keep your heart rate up.

Jumping jacks are a great way to raise your heart rate with minimal space.

- 25 Body Weight Squats

Body Weight Squats

- 25 Push ups

Push ups

- 25 Reverse Lunges (alternating each leg)

Reverse lunges

- 25 Pull ups or 30-45 seconds Bat wings

Pull Ups

You can substitute any of the exercises. It’s not the exercises, but the body parts that they engage.
Have fun with this and keep exercising. Backing off can provide some needed rest if you train hard all year, but it will maintain a base level of fitness to finish off the year.

Just remember not to “slack off” or you could be starting over with your fitness and weight loss goals in 2013.

Start Strong, Finish Stronger!
Nathan

If you need help this holiday season, Trinity’s 2012 Holiday Survival Guide will help you stay on track with fitness, nutrition and safety tips to keep you and your family full of holiday cheer! Order Now and receive $86 in additional bonuses!

Halloween is a fun holiday for children. Dressing up and “trick or treating” for candy was one of the yearly highlights for my brothers and I growing up.

While having fun, there are still dangers to avoid and situations to be aware of in order to have a safe holiday.

Here are a few tips to keep you and your family safe during Halloween. 

Costumes are a pretty big part of Halloween, but when outside at night, many costumes are not visible, especially the darker material costumes. To make sure your children are visible to cars and other traffic, have them wear a reflective wrist band or bag that shows up in headlights. 

Hooded costumes and masks may restrict eye sight. Be sure your children can see while wearing hoods and masks.

Carrying a flash light will help your children if they find themselves in the dark. Check the batteries or put new ones in to guarantee the flashlight works when they need it.

Another safety accessory to take along is a cell phone. If anything happens or your child finds himself/herself alone, they can call home or if in danger can call the police.

Check all candy before they eat it. Remind your children to not eat any of the candy they get while “trick or treating” until they’re home and you inspect it for tampering.

Look for holes in packaging and wrappers that are open. Everything should be sealed.

Note: When I was a kid, one of our treats was tampered with. A candy bar we had received had a needle in the middle. The wrapper looked funny. Sure enough, there was a not so nice surprise inside. The bad thing about traveling house to house is that over the course of an hour or two, we couldn’t remember which house it came from. 

Never go inside a stranger’s house. Houses are where the candy is! But, make sure your children know never to enter a house while waiting for the owner to get candy. If someone is expecting “trick or treaters”, they will have plenty of candy next to the front door.

If the home owner asks if them to come inside, your children need to know, that’s their queue to skip that house and move on.

Cars are a big part of accidents on Halloween night. Remember to state the obvious with your children, “look both ways before you cross the street.”

Be sure to use cross walks when available and take your time. There’s plenty of candy for everyone. Rushing from house to house can be dangerous when we stop using good judgment in the excitement of the moment.

Travel in a group. Groups are less likely to be approached by an attacker. Attackers and child abductions usually happen when a child is singled out and approached while alone. 

Plan the route to take and set a curfew for when your children should be home. Knowing when they’ll be back will help with keeping tabs on where they are throughout the night. An even better idea is to have a responsible adult supervise the group.

Most of these tips are common sense, but it’s good to go over them with your children so they are fresh. Using these tips can keep Halloween safe and fun for your children.

Start Strong, Finish Stronger!
Nathan

Fall is here and colder temperatures are rolling in too. At this time, I see a jump in fitness class participation because many folks start heading inside to workout.

If you don’t like exercising outside, change up your routine with indoor activities!

I also see a drop in attendance.

What, how can there be both?

Well, the people that start coming inside have exercise as part of their daily life routine, while others find the colder weather and time change, making it darker earlier, an excuse to stay home.

I talk about and have written about the importance of changing up fitness routines to keep them fresh and to continue to see progress.

Remember, the season change can be one of those times. Just because it’s getting colder and at the same time darker earlier in the afternoon, doesn’t mean it’s time to stop working out or hibernate until Spring.

One reason for holiday season weight gain is due to sedentary life styles and over eating.

A decrease in exercise and an increase in eating due to parties and family gatherings is a lethal combination that will kill any progress and results accomplished over the past spring and summer season.

Before we know it, we’re back to the same weight (if not more) than the year before.

Here are a few ideas for bringing your workouts inside.

1. Try a class. For those who enjoy working out with a group kickboxing, kettle bells, boot camp and Zumba are great examples of fun group classes that will provide cardio, resistance training and a variety of challenges that will keep you from getting bored.

Trinity’s KettleBell class (photo R.M. Bailey)

2. If classes aren’t your thing, having a daily workout program that incorporates a challenge for muscle and a cardio component will be able to keep you from gaining weight over the next couple months.

If you’re not able to put together workouts, there are many gyms that now offer a W.O.D., “workout of the day”, option. This is great, because all the guess work is done for you. Too bad the workouts aren’t done for you.

Trinity’s W.O.D. (photo R.M. Bailey)

3. If the W.O.D. option isn’t enough structure, there’s small group and personal training as options. Some programs are designed just for the holidays. Trinity’s “Little Black Dress” is a training program I offer around the holidays to help you look your best for the holiday parties and New Year’s events.

4. Learn a new skill that is a workout in itself. For example, martial arts, dance classes and rock climbing are just a few of many indoor options that require strength, flexibility and endurance.

Trinity’s Kickboxing Class (photo R.M. Bailey)

5. Find a group to train and workout with. Perhaps a few friends of yours that enjoy working out too. This will keep you accountable and make training more fun. Check out Team Trinity for more info on training for sports and competition

Team Trinity (photo R.M. Bailey)

However you decide to train over the colder months is up to you and what you enjoy. The main thing is to keep exercise as part of your daily routine and to continue to progress towards your goals, but also have fun and enjoy what you’re doing!

Start Strong, Finish Stronger!
Nathan

Wanna check out Trinity’s group exercise classes? Click here to get a FREE Experience Trinity Pass!

Athletes are always trying to get an edge when it comes to training. Good training equals good results in competition.

Cross training has been around for many years. There are hundreds if not thousands of opinions and options when it comes to cross training and how to use it efficiently.

I’ve used cross training for all the athletes I’ve had as clients and found one to be extremely beneficial went it comes to increasing stamina and cardiovascular endurance.

Drum roll please….

KICKBOXING!

That’s right. Kickboxing provides a full body, cardio workout unmatched by other methods.

I’ve seen an increase in speed and muscle development, which leads to faster athletes in every sport we’ve used kickboxing as part of a training program.

Runners from 5k to marathoners have taken time off their PR’s after combining kickboxing workouts with their overall training.

Cyclists, rugby and hockey players have seen an increase in output without an increase in HR (heart rate).

Although they may not be seen as athletes, singers and musicians I’ve trained have greater lung capacity and for those playing in long concerts have found that kickboxing keeps them from fatiguing during shows.

Why does it work so well?

To start, most kickboxing workouts and techniques use all the major muscle groups.

There aren’t too many times where only one muscle group is isolated. For example, when punching, it’s not just an upper body motion. The core(abs), hips and legs are also engaged.

When executing kicking moves especially kicks at or above waist level increase heart rate fast, thus increase cardio capacity quickly.

The benefits of kickboxing training don’t stop at aerobic endurance kickboxing can help improve hand (foot) – eye coordination. Fat loss and muscle tone can also be contributed to kickboxing and regular training and practice can provide basic self -defense techniques.

Try adding a class or two a week to your training program and see results in less than 30 days.

Start Strong, Finish Stronger!
Nathan

Try a Kickboxing class on us. Fill out the form and we’ll send you an “Experience Trinity” pass.

Exercise may be the greatest prescription in any cancer regimen. In the past, cancer patients were directed to rest and relax. Now, cancer patients are being prescribed more exercise to help improve their conditions. Exercise can improve mood and alleviate symptoms related to cancer. Every cancer patient should develop an exercise regimen. Exercise can help to prevent cancer by improving the body’s functionality and immune system. An efficient immune system will help to eliminate cancer-causing toxins and free radicals from the body.

How Much Exercise is Recommended?

Patients should exercise moderately for 30- 60 minutes for five days per week. Every regimen will vary based upon their health assessment. Consult with a physician to determine your best plan. Physicians will advise patients on the amount of exercise he or she can handle based upon the patient’s strength and immune system.

What Types of Cancer Patients Benefit From Exercise?

Most cancer patients, even those with mesothelioma cancer, can handle some amount of exercise. Exercise is recommended at all stages of cancer. From diagnosis to treatment and recovery, patients should exercise to improve their overall quality of life. Anemia patients are prone to episodes of syncope or fainting when they exercise, so exercise is not recommended in these cases. Patients should consult with their physicians to avoid over-exertion during exercise.

What Type of Exercise is Recommended?

Most physicians recommend participating in a formal exercise program for increased motivation, but many exercises can be done at home. Many people join local gyms to participate in aerobics, spinning, Pilates, yoga, swimming and circuit training. Some cancer patients even participate in organized sports such as tennis, volleyball, flag football, badminton, squash and basketball.
Patients will also find support groups through exercise. Camaraderie may be built with participants in sports and can help patients improve their overall well-being and quality of life. People with support and life-long interactions tend to live longer than patients who do not have support. Exercise can have more benefits than just the physical activity itself. All cancer patients should get their body moving and get the support they need to feel better and live a fulfilled and hopeful life.

How Will Exercise Make Me Feel?

Many people will feel slow and lethargic without exercise. They may have frequent headaches or aches and pains in the body from poor circulation. Once patients begin to exercise, they will feel energized for several hours after exertion. When cancer patients rest, they will achieve a more restful sleep without interruption. Restful sleep can help the body heal, function better, and feel more rejuvenated the next day.

Diet also plays a role in how patients feel. Patients who combine exercise with a semi-vegetarian or vegetarian lifestyle will feel the most energized. Every cancer patient will improve his or her prognosis if healthy eating habits are combined with exercise. Consider exercise and a healthy diet to improve your life.

David Haas is a guest blogger for Trinity Fitness.

Team Trinity is participating in the 24 Hours of Booty! If you’d like to donate, please go to (use this link) Team Trinity to make a donation.

There’s an old saying that we’ve all heard before, “there’s safety in numbers”, and for the most part that’s a true statement. You are less likely to be attacked if you travel in a group as opposed to alone. However, there are exceptions, and sometimes we have a false sense of security.

We all like to believe that we could handle ourselves in a sticky situation. One that would require us to stand up and fight back, but most people will not stand up, will not fight back and if given the chance, would run the other way.

If we’re to have safety in numbers, then everyone we hang around needs to understand what constitutes safety, and be on the same page about how to handle an attack.

What would you do if…? That’s one of the best questions we tell seminar participants to ask of friends.

What would you do if, someone tried to attack us?

What would you do if, someone grabbed me?

What would you do if someone jumped in the car with us?

The answers should be serious. There has to be a plan.

Too many times I have heard stories of groups of friends walking home and one being attacked, and the following realities observed.

The friend has just stood there.

The friend was in such shock she couldn’t do anything.

The friend(s) ran away.

The bottom line, your friend, the one that you thought you could trust, left you!

It’s imperative that you have a plan in case you do find yourself in a dangerous situation. It’s of utmost benefit to have your friends and family fully understand and develop a personal protection plan together, so that you are assured they will have your back as you will have theirs.   If you don’t plan today, and aren’t absolutely certain what you will do if faced with such an unfortunate situation, you are much more likely to freeze and panic in the moment. Decide today what your actions will be, and make sure your friends will be there for your defense.

Start Strong, Finish Stronger!
Nathan

If you’re ready to take the step towards empowerment and learn to defend yourself, Trinity’s next “Are You Prepared?” 5 week self defense course is coming Wednesday, September 26th. We only have 14 spots left for this seminar. Don’t wait until it’s too late, SIGN UP today! Are You Prepared?