We’re 9 days into the New Year so how are things going for you so far?

Still holding on to tons of motivation? Or are you starting to feel burnt out from all the effort you’ve put out this past week?

Whatever the case may be, we want to make sure you’ve got some simple steps to stay on track and maintain at least 90% of your success from this point on. We can realistically play with the other 10% to cheat here and there or to miss a workout or two and not have to worry about the consequences.

However, keeping the following 5 steps in your head will allow you to refer back to as sort of a “cliff notes” on maintaining your progress.

1. Start The Journal Already
If you haven’t already, go buy a simple journal to track your food intake and workouts. As I stated in my Fit In A Hurry blog a journal is still the #1 tool to keep you disciplined.

For at least two weeks it’s important to record everything with your food intake from calories to water intake to portion sizes, and to record all your workouts from the time, type, and weights used if it was a weight training session. In addition, write down how you’re feeling 20 minutes after a meal as well as how you felt after a workout. All of this information will provide helpful as the weeks progress.

Putting all this down on paper will help you fine tune the results you desire.

2. Focus On High Quality Foods
After you’ve collected that data in your journal, make a good honest assessment as to the quality of your food intake. Are the choices supportive to the goals you want to achieve? Most of the time it isn’t so the first thing to work on is just that, choose high quality foods.

Choosing higher quality foods such as grass fed beef, certain organic fruits and veggies (not all fruit and veggie choices need to be organic by the way), quinoa versus white bread, just to name a few will immediately change the way you feel. Once you start to feel better with the higher quality food choices you’ll create a domino effect to simply do better in regards to nutrition.

Here’s an excerpt from my blog on another nutritional tip to really focus on.

“Nutrition isn’t rocket science, but the key is to demonstrate discipline and be educated.  If you don’t understand what certain foods do to your body then you’ll never succeed in changing body composition much less lose weight and body fat.  I was just at the bookstore the other day and I noticed for the New Year there were already over 30 new books on the latest fad diet.  Forget all the fad diets.

Here’s a big tip – understand the “thermic effect of food”.  Thermic effect of food is the energy expended (metabolism) by our bodies in order to consume and process food.  Here is a breakdown of the thermic effect of each macronutrient:

• Protein: for every 100 calories eaten, your body has to burn 20 calories to digest
• Carbs: for every 100 calories eaten, your body has to burn 10 calories to digest
• Fat: for every 100 calories eaten, your body has to burn 5 calories to digest

When you effectively manipulate thermic effect by combining foods appropriately, you’ll start to see some cool changes in body fat reduction.  With that said, start with protein as your base, then fill up your plate with tons of veggies, add a serving of fruit, and if it’s post workout you can add some starchy carbs, and keep it gluten free as much as possible.  Don’t make it more complicated than that.“

3. Strength Train To Change Your Body Shape
As for the workouts, if fat loss is your primary goal then you must focus on total body “weight lifting” routines such as the ones in our popular boot camp (see the video below for an example). Notice how I put weight lifting in quotations? It’s because the more muscle you can stimulate with resistance training the better chances you’ll have to change your body shape. And you WILL NOT, I repeat WILL NOT get the same type of body changes from aerobics classes – but that’s another blog post for another time.

4. Surround Yourself With A Strong Network
I truly believe the company you keep has the biggest impact on what you achieve in all aspects in life. I’ve had to get rid of some bad apples in my life, and replaced them with like-minded people. People who have similar goals, and are always aspiring to improve and be better. This falls in alignment with my personal and career mission statements in regards to practicing “Kaizen”, which is a Japanese term which simply expresses “continuous improvement”.

A mentor of mine once said to me, “It’s tough to soar with the eagles when you’re hanging out with the turkeys.” Now I’m not sure if that’s his quote or a quote from someone else, but the statement is true.

Hang around with the people who will allow you to continuously improve, especially in regards to fitness goals. You’ll soon find out how empowering this is.

5. Keep The Big Picture In Mind
With all that’s been said so far it’s still really important to not get caught up in all the minor details. Keep the big picture in mind. It helps to review each day, then your week, then your overall month. If you have one slip up, then immediately redirect your focus back to your big picture.

For example, I have a vision board in my home, a photo of it on my phone, and a smaller framed one in my office. Each time I have a slip up I can easily look at my vision board to remind me of my big picture.

So find ways to stay focused and none of the slip ups that will occur on the way will make or break your progress.

Keep it simple and get things done! 2011 is YOUR comeback year!

- Rommel

Have a safe and wonderful New Year! Cheers!

Happy Holidays From Element 5 Fitness from Rommel Acda on Vimeo.

Not too long ago Tobacco companies were using cartoon characters to influence
children into thinking smoking was cool. They got in a lot of trouble for that,
eventually.

Fast food companies partner with Hollywood and have all sorts of action figures from
popular movies at their restaurants.

And corporations do the same to sell all kinds of thing – including vitamins – for
children.

Have you ever taken a good look at the labels of the leading brands of kid’s vitamins?

On there you’ll find:

Aspartame, which is a VERY controversial artificial sweetener.

DiCalcium Phosphate, which is used in the “feed” that poultry eats.

Hydrogenated Vegetable Oil, which NOBODY needs to be ingesting.

And all sorts of artificial colors.

Does that look NUTRITIOUS to you???

Ok, I know what you’re thinking:

“Yeah, that’s great. But what other choice do I have? If it doesn’t TASTE good,
my kid’s not going to take it.”

Well, we may just have the answer to your prayers. But your child’s taste buds are
going to have to decide. As a proud Prograde Partner we’re THRILLED to let you know
they have just released an all-natural children’s vitamin. And they’ve gone to great
lengths to taste test it with kids.

But again, your child will have to decide if it tastes good or not. So that’s why
you can try Prograde Essentials for Kids for FREE! (Yes, there is a small S & H
fee)

Just go to this link right now and discover how Prograde Essentials for Kids
delivers the nutrition your child needs and deserves.

Prograde Essentials for Kids –> http://bit.ly/5ZPFGg

Yours in health,

Rommel Acda, CSCS and Belton Lubas, NASM-CPT
Your Element 5 Fitness Coaches

PS – Again, we understand, and so does Prograde, that your child MUST love the taste
of their new chewable vitamin for kids. That’s why you can try it for FREE.

Prograde Essentials for Kids –> http://bit.ly/5ZPFGg

It’s mid-week and your energy and enthusiasm to get a workout in is starting to fade. You’ve done well the past two days, but you might have gone too hard and your mind and body are simply telling you to back off a bit.

So what do you do?

Well, you just need that extra motivation and inspiring workout to get you excited again. And, have we got the perfect workout for you. Just follow the advice of our friend from “Beefy’s Gym”, especially when he explains, “That was the pre-warmup, to get you ready for the warm-up, to get you ready for the pre-workout, followed by the workout, which precedes the post-workout, then we’re going into a 60-minute warm-down…”

Ok, better yet, I’ll just let you watch the video and you can follow from there, enjoy

Remember the pixie dust from Peter Pan?

Couple of things before reading this blog:

-  Don’t be offended.  Wait…yes be offended.  I dare you

-  I included some video links, embedded them, or linked it to my other blog for a point

-  It may be a little long so bear with this

-  Lastly, the words and phrasing I give credit to where it is due…Pastor Ryan Meeks from EastLake Community Church

So………here goes:

My wife suggested to go to church Sunday evening.  I was sort of reluctant.  You know, tired, rainy, rough week last week, just kinda not in that mood.  It’s kinda funny that every time I resist something I know would benefit me, I do it anyways and I love it afterwards.  Ever feel that way?

So we went to church and the topic of the sermon was “Work Hard”.  Usually I write a blog from an inspiration of some sort and I found it tonight.  Some of you have been missing my emails.  Sorry, I haven’t found that inspiration till recently.

Now please bear with me and don’t worry I am not going to get “churchy” on you.  I may use some bible verses due to the relevancy of this blog and where it came from.  But, my goal is not to force anyone into thinking a certain way.  That is your choice and your views and I am ok with that.  What you do with this information in this blog is your choice ultimately.  In the end, I hope your offended enough to take action and get some work done.  So here is what I learned from going to a Sunday evening service at Eastlake Community Church.

LESSON 1

Work Hard

“All hard work brings a profit, but mere talk only leads to poverty.” Proverbs 14:23

This verse hit me pretty good.  It hit me from different angles.  Definitely from a business perspective and some other aspects as well.  Kinda like a “talk the talk well walk the walk” thing too!  The premise of this is not to just say your going to do something….DO IT!  Action speaks louder than words!  We have heard this line that too many times.

Speaking of talking the talk and walking it…Just recently, a bootcamper called me out early in the morning.  This person said…”why don’t you do the exercise with us?”  Well, my ego took over and so I did.  What this person didn’t know was that I blasted my legs the night before with a rigorous Muay Thai workout.  I didn’t have to justify myself but I did 30 Split jumps anyways WITH this person (even though it was only 30 step out lunges…I leveled it up a bit).

You know, I do ask the bootcampers to share their accomplishments, setbacks, and workouts as they go through their 21 day rapid fat loss journey.  So here is mine as I am being transparent.  I will give you a glimpse of the day before.  The day of my Muay Thai workout.

Thursday November 19th:

5am = wake up, 6am = bootcamp, 7am= egg whites and spinach breakfast, 8am = train, 9am = shake, 12pm = Unwich (turkey), 130pm = martial arts client, 2pm = corporate meeting representing Element 5, 3pm = chicken breast salad from subway, 4pm = corporate training Bellevue, 530pm = chicken breast salad, 6pm = bootcamp, 7pm = martial arts class (teach a portion but take as a student and get butt whooped!!), 830pm = cous cous with turkey meatballs and spaghetti sauce.  Then comes Friday…blasted legs and all and my little justification act/moment.

And just so you know what the high intensity of Muay Thai or boxing takes look at the videos posted and the link to my other blog (click—>) ”Boxing Mom” workout and check out the first video, read the blog later its cool though! Or to check out the actual video look below. (you can read that blog later about high intensity boxing workouts)

**FYI….this woman has three kids of her own**  Now that’s a MOM you don’t wanna mess with!!

Holding pads for these athletes IS A WORKOUT!!  Look below!

So yes hard work does pay off and talk is cheap.  I hope a look into my day shows you who I am and what I do.  Just to be clear, Rommel and myself, NEVER show an exercise we ourselves haven’t done.  More importantly, hard work gets you results.  I remember working hard to be a great defensive player for OSU’s Men’s volleyball team.  I didn’t have the luxury of being 6ft 5in++.  I had to work at being fast defensively, responsive, and tactful offensively as a server since the back row line is the most I would probably get to see.  Practice and tournaments and games was like a second job to school.  Work Hard…

Look, no one ever said achieving great things was going to be easy.  You set your goals, aim for it and work hard.

Pastor Ryan said something funny tonight.  He said we like to believe there is this thing called Pixie Dust.  Just sprinkle it and the problem (fat for us in the fitness world) goes away.  Pixie Dust.  Just sprinkle it and the magical opportunity comes your way.  Pixie Dust, your problems aren’t yours to own, just sprinkle it and it will go away.  Pixie Dust…bullcrap.  Work Hard.

LESSON 2

Work Hard at What You Do Best:

Colossians 3:23-24 starts out saying “Whatever you do, work at it with all your heart…”

Ah this part is good.  You see the Michael Jordans of the world have it easy.  Tiger Woods?  Cmon!  what’s so hard about walking in the park and swinging at a ball to a goal?  I mean the goal isn’t even guarded!  You won’t be tackled either.  So, lucky them eh?  Just naturally gifted right?  WRONG!

You think those great athletes haven’t put in the work?  Greatness is easy to see, but we neglect the process behind that greatness.

“I have failed many times, and that’s why I am a success” – Michael Jordan

“I’ve missed more than 9000 shots in my career.  I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed.  I’ve failed over and over and over again in my life.  And that is why I succeed.” – Michael Jordan

It’s the very same reason why Rommel and myself are in this business.  We are good at what we do and we will work hard at what we are very best at doing.

LESSON 3

Work Hard at What Matters Most

One of my coaches Bedros Keuilian asked me a question.  He told me to name three things in the business that was successful to us achieving our goals.  He had told me to focus on what we are good at, and not to spread oneself too thin.  How true, how relevant.  Thanks Mr. Keuilian.

Life is temporary people.  If you give your life to something you are NOT good at, then you “betray yourself”.  You assassinate your character and destroy your integrity, as Mr. Meeks says.  Lasting greatness is due to hard work.  Your not entitled to it.  You want great results in fitness or in life?  Work Hard.  Simple yet hard to do.

After the sermon was over, (The Pastor said for anyone who he hasn’t met to feel free to come up and introduce themselves), I walked up to the front with Amanda and we thanked the pastor for his message.  We then went to Fred Meyer to return a Red box dvd. Amanda went off to look for an item and I was texting my business partner Rommel about the awesome church experience and you know how these grocery stores have banks in them?  Well as I was walking and texting with my head down I literally almost ran into one of the banks promo sign.  It was a promo sign for the bank and a Disney prize of some sort….it said:

PIXIE DUST………….and so my blog began.

P.S.  Please leave a comment with your thoughts

P.P.S.  Please subscribe to this blog and forward this to those you think may benefit from it.

Yours in Health,

Belton Lubas

Element 5 Fitness is giving back to the Kirkland community and surrounding Eastside communities during this Thanksgiving!

Just bring a can of food and you can workout at Kirkland’s leading fitness boot camp from November 25-28 for free. Belton Lubas and Rommel Acda, owners of Strong and Sexy Bootcamps, calls them “Turkey-Busting Workouts” because they burn off those monstrous calories we all consume on Thanksgiving.

“We’re planning on making this an annual tradition here,” says Acda, “because Thanksgiving is such a wonderful family and friends holiday, and a time to show our appreciation for all we have, especially our health.”

Strong and Sexy Bootcamps is open to all Kirkland residents and their family and friends on November 25th thru 28th with a class 6am Wednesday thru Friday and 9am on Saturday. Evening time is 6pm on Wednesday night. The cost of admission is just one can of food (preferably vegetables), otherwise it’s completely free to everyone who wants a great workout with fun people.

“All that we ask is that folks register in advance by emailing info@element5fitness.com with the subject line: Turkey-Busting Workouts, so we can be sure we have enough equipment on hand to accommodate everyone,” says Lubas. “Boot camp is perfect for all folks regardless of age or fitness level – we make everyone feel welcome and customize the workouts so everybody gets what they need.”

Strong and Sexy Bootcamps’ Turkey-Busting Workouts will be held at the Element 5 Fitness Training Center located at 11626 Slate Ave NE Suites 4&5 Kirkland, Wa 98034; The training center is located behind Napa Auto Parts on Slater Ave.

“We anticipate a great turnout because folks enjoy working out with family, friends and friendly people; and lastly because we’re supporting a great cause through The Hopelink Foundation. It’s a great way for us to give thanks for our health, our families, friends and good fortune, and help others who are less fortunate at the same time,” explains Acda.

Wait a minute…Did I just say that Tebow was at Fitness Info Summit 2009? In case you didn’t know Tim Tebow is:

Timothy Richard “Tim” Tebow (born August 14, 1987 in Manila, Philippines) is a Heisman Trophy-winning American football quarterback for the Florida Gators. He was the first college football player to both rush and pass for 20 touchdowns in a season and was the first sophomore to win the Heisman.

And c’mon really?! Tebow here at Fitness Info Summit 2009?! This blog isnt about Tim Tebow but it is about his champion like abilities. A guy who is on top of his game. A man who is TRANSPARENT. A stand up guy who 3 months before enrolling in Florida went to Phillipines to help with his Father’s mission work at an orphanage.

But here’s the deal…CHAMPIONS WERE on stage. The champions of the fitness marketing and information world. The likes of Bedros Keuilian, Craig Ballantyne, Chris McCombs, Zach Even-Esh, Vince Del Monte, Steve Hochman, and some others such as Mr. “Luc” Del Monte, seven figure Sam, Josh Carter, and Joel Marion (who wasn’t exactly on stage but mentioned numerous times…I apologize to those who I may have not mentioned).

Who are these guys? These so-called Transparent gentlemen. Sounds like a super hero team to me! The Transparencies! Could be a boy band actually. No, but seriously who are they?

Let me start with Steve Hochman! Because I like to start with humor to break the ice (Timmay!). Now this guy you have to corner while he is going to the bathroom. And when he is doing a Number 3! Ugh…And if you have a chance to corner him, you just might run into a strong Mindset. Steve came onstage and killed it as he talked about mindset and the parallels it has with success. Not just in business, but in life.

Zach Even-Esh. Ma man! My Broskie! The guy I said yes to and flew back to Dirty Joyzee to get certified and licensed as the first Underground Strength Gym in the NORTHWEST! His Vlogs are very indicative of who he is. Air guitar and all! (Pauly Reddick work on your slap base please) Charter member baby! This lovable goofball has alot of heart, powerful mind, and great work ethic. Love ya Bruddah!

Craig Ballantyne….(saying this in dry serious manner) “Well…..Yeah….He’s Good”. Just Kidding! You had to be there to understand this joke and this line! Craig is a NO B.S. type of guy. Git ‘er Done! Straight to the Point and Transparent. But the man is brilliant. Simply, Brilliant. Wait did I just do it (dry tone) again?! Kidding Craig, kidding.

Chris McCombs – Man, what a down to earth cat who just is himself. What-you-see-is-what-you-get type of guy. This Blogging maniac of a king, may seem so far away because of his imposing size and his stellar fame on the internet. But in reality, he is transparent and goes against the grain to carve his own path.  A pot-stirrer, authority figure, get -it-done-guy, family man, and downright got your back type of guy.

Do you see a pattern here people?

Vince Del Monte…down to earth and as transparent as he is as you can tell the apple doesn’t fall too far from the tree. You can see it when his father spoke and you can see where his Humanness comes from. Thank you Vince for being successful, so that we can pick up on the clues that success leaves.

Bedros – Where do I start with this Lion? You know that animal fits him perfectly. No not because his hair looks like he has a mane! Or that when he laughs it sounds like a roar?! By the way guys, he can’t throw a shirt across a room if his life depended on it.  We should do an info product on increasing shirt throwing distance.

I was still trying to figure Bedros out back in FBS 2008.  Obviously, I believed in him to purchase multiple products.  But with Orlando 2009…I see you now Bedros. Yeah man, I see you brah!

He said something to me at the end of the seminar this weekend as I went up to thank him that WILL change my life. It’s game over people. You will soon see. Let’s just leave it at that.

But Bedros’ transparency best showed when someone had asked a question about which products and which route he should go? Bedros shocked the room by giving advice that may have “seemed” stupid from a straight business gross perspective! Turned down thousands of dollars?! You nuts Lion man?!

Yeah he is…But you know what? He is crazy/nuts from the heart. And that my friends was one of the best displays of transparency for the fact that he did NOT TAKE the gentleman’s money; and instead suggested that he work on more simpler items. I applaud you Bedros. I thank you.

I thank everyone! For being (here i go as I butcher this word to death) T-R-A-N-S-P-A-R-E-N-T.

This feel good word doesn’t mean jack crap until you see it for yourself. Until you try it for yourself.

I already told you who these guys are.

Well, who the hell is Belton Lubas?

For one, I’m Not Mike Seril…..

I’m the guy that cried in front of 300+ people this past weekend.

I’m the guy who resisted being transparent and did not want to share his goals to a room full of fitness professionals.

I’m the guy that heard the stories of where people came from and where they are at now, and was moved as I related to them sleeping in cars, basements, drug filled houses.

It was too emotional for me to bring up! So, I’m writing this blog in thanks, and to CLEARLY say what I WAS going to say up at the microphone till i garbled it up in tears.

WHO AM I?

I left the Island of Guam with a plane ticket and $500 in my back pocket to pursue a college education. I thought I wanted to become a physical therapist. I even went as far as 2 years of grad school for an MPH only to quit on the last semester because the bills were piling up. (I’m 2 classes and a thesis away from a Masters degree)

I worked at a corporate fitness entity and made very close to 90K as a fitness manager of multiple locations. And 2 months before my wedding date, I asked the “big wigs” simple questions as they were dangling the corporate carrot to me. I asked them to be transparent for once, so that through their answers I can see my future.

Name one fitness manager who satisify these three criteria:

- Runs a facility that hits 110% of their monthly target i.e. a successful business
- has a FRUITFUL marriage life
- AND has kids

cricket, cricket, cricket…………..chirp, chirp, chirp……………..

Heres my 30 day notice. Fast forward….I’m in Orlando.

You see people, Success leaves clues. But most importantly, where you get those clues and the integrity and character of that person, is the proper concoction. Because as Bedros said those impactful words to me at the end of the seminar, and I walked towards the back of the room to leave, I also thanked his wife, and Chris McCombs personally shook my hand to thank me at the lobby?! wait… I came up to him to thank him!! Not for him to thank me?! Wow! Cool!

And as Steve Hochman and Dr. Sam both genuinely looked me in the eye and said Thank you (again they deserve all the thanks!! I mean they had the awesome information and add value to our businesses), I was hit so hard emotionally AGAIN, that I went to the pool, called my wife and told her about my experiences.

Success as I saw it in these people was defined in their families, their financial freedom they provided, and their willingness and ability to help others succeed.

That…..my friends was as transparent as can be. Not only did I see THROUGH these Tim Tebows of Fitness; I also saw myself.

I will become great, and I won’t let the fitness industry define me, I will define the fitness industry as I carve my path.

I was ashamed and embarassed shortly after my transparent moment. But I hope that some of you never have to experience these “hardships”. But as Hochman calls these hardships perspectives, he reminds us that bad isn’t that bad and you have to remember that “your worst day can be someone else’s BETTER day”.  POWERFUL  I welcome more challenges and opportunities. I pray you do too.

I wish you all success who was at the seminar because I had a great time. Cool people, great energy.

This seminar wasn’t all about info marketing. In my eyes it was a “Go-Giver” mentality, transparency, and giving thanks!

The laws of reciprocity was thick in the air!!

Thank you everyone.
Belton Lubas
Element 5 Fitness
Underground Strength Coach NW
Strong And Sexy Bootcamps

Kirkland’s Premiere Personal Training Team, Element 5 Fitness, is hosting a “Sexy” Charity Boot Camp to assist the thousands of victims of the recent Philippines and American Samoa disasters.