Shaping Concepts Of Bluffton

What it takes to TRANSFORM!

2012-02-01T05:19:00.000-08:00

A lifestyle transformation is not just doing what it takes to lose weight. A complete transformation includes all aspects of a person's life, including family, physical and emotional well-being; fashion, home design; personal finance; food; and jobs.

Everything around us effects the way we live our lives, especially emotionally. Even being around the right colors, and lighting changes our mood.

If you are a person that truly wants a life transformation, a person that is unhappy with who you are, it usually has to do with everything involved in your life, not just what you look like.

The television show The Biggest Loser is well known for the Body Transformations that people go through. What most people don't realize is that most of the people on that show not only changed their fitness habits, but also their eating habits, their emotional wellbeing, their home lifestyle, even their jobs once they returned home. You'll see a difference in the way they dress, and the colors they wear. You'll see a difference in the way their home is put together. You'll see a difference in their organizational skills. You'll see a differnce in their friends and the people they hang around with. You'll see a difference in the foods they eat. You'll see a difference in healthy habits, and priorities. It's an all in one package deal when a life is transformed.

I know this sounds like a lot, but remember where the people on The Biggest Loser started. They were worse off than most people. So don't think you can't do it.

Start with a few simple things. These things might sound simple, but they are not at all easy. I totally admit that. However, I do know that all of us can make these changes.

First and foremost, get away from all the negetive people in your life. I don't care if they are your best friends. If they are a negative influence, they effect you in a bad way. You don't want anything to do with that. Surround yourself with those that you want to be like. Happy people, people that make money, people that are fit and healthy. Surround yourself with coaches and mentors that will help you achieve your goals and dreams.

Figure out what your true passion is and do that for a living. I'm not saying go quit your job. But work on transitioning to something you really love doing. Working in a place you love everyday makes all the difference in the world.

This one sounds wierd, but trust me, it WILL help more than you can ever imagine. Eat breakfast, and a healthy one at that! Start your day off on the right foot by fueling your body right from the start. You WILL feel so much better throughout the rest of the day simply because you ate first thing in the morning.

Everyday, do some kind of exercise. You'll be so shocked at how you feel after a simple power-walk. Get yourself on a regular scheduled out routine with both resistance training and cardiovascular training integrated into it. I also highly recommend going for a power-walk outside in the sun at least once per week, just to look up at the blue sky and think. It's a great release!

Again, I know that this all sounds good and you might want to do them, but you also might be telling yourself, it's just not me, I can't really make these changes. I'm hear to tell you, YES you can make these changes. It's a simple decision, a split second decision, either to do something about it, or to keep doing the same thing and keep getting the same results. You CAN do it! I believe in you!

Chad Cannon is the owner of Shaping Concepts Fitness Training Center in Bluffton, SC and is an Advisor with AdvoCare International.

The Main Reason Why People Fail or Succeed! Just Flip The Switch!

2012-01-25T04:43:00.000-08:00

I love analogies! So I’m going to use a lot here today. I want to talk to you today being just another regular person, not a trainer.

There are many reasons people fail and succeed in the health aspect of their own body. There is one major reason that I have figured out, and it doesn’t stop in the health aspect of life. It actually carries on through everything a person does in life.

It is honestly the most vital part of your entire life as we know it. It is the one thing that makes us who we are, how we shape our life, what determines our entire future.

I’ve given you, from a trainers aspect, all the tips and best ways to achieve success. This, however, is something totally different. This digs down much, much deeper than any tip I could ever present you.

When reading this I want you to be in a quiet place. A place where there are no distractions. The reason why is because I want you to think for yourself, not as the person you present yourself to others as, but as the person you really know yourself to be or want to be.

Again, I don’t want you to think of me as a trainer while reading this. Right now I’m just a guy that is trying to build a relationship with you to help you achieve success with what I have learned. I had to learn all this myself, and to be really honest with you, I had to grow up, put my big boy pants on, forget my fitness pro ego and take it for what it really is… The Truth!

Okay, so let’s pretend you are on a plane about to take a giant leap. By the way I totally have to give credit to Jenny Donnelly, an independent distributor of AdvoCare, just like me, for giving me this analogy. So back to your giant leap…If you have ever been sky diving before, you know exactly what I mean. As you walk up to the edge of the plane for your very first parachuting experience ever, most people are going to hold on pretty darn tight to that bar and dangle one leg of the edge for a while before they jump, all the while trying to get enough courage to make the leap. This is also very true for many others when bungee jumping. You know I’m right. So, why is it that it takes us so long to get up the nerve to jump? Why do we take so much time to just contemplate everything? Why don’t we just jump? Do we actually like to spend that time not going? No, that’s the worst part of it. Yet that’s the time most people spend doing.

What about when you are driving, and you come to a stop light. Do you enjoy sitting at those red lights, or do you really want to be the fastest driver in the world and floor it the entire drive everywhere you go? Are you really the kind of person that says I can’t wait until I hit the next red light so I have to stop. No, nobody thinks that way. We all want to get things over with as fast as possible, excepts when it comes to things that put us in uncomfortable situations, like things that help us lose weight, such as exercise.

So let’s say you are in your home and the power goes out. What do you need to do in order to get the power back on? Go to the circuit box, right? Now what happens when you get to the box? You flip a switch, correct? It takes all of a split second to change everything. In that split second, the dark turns to light, and you are now in a comfortable place once again. You are now in a place where you know you need to be. You are now in a place where you know what happens around you, and where everything is.

So my point is… why does it take people sooooo looooong to make the decision to transform their life? Why does it take so long for people to make the simple decision to change their life?

When people want to wait and think about things, those things very rarely happen. I get people that tell me in an initial consultation here at the studio that they want to think about it. No! You already told me you wanted to lose weight, that you were totally unhappy with the way you feel, look and perform, so why do you want to think about it? Just flip the switch!

The reason why… is because they haven’t made the simple decision to do something about it.
People can “want” all day long, everyday. But wanting gets you nowhere fast. Deciding get you places! So when you decide to lose weight, guess what you’ve already started the process. Wanting to lose weight, just prolongs the inevitable… failure.

So the one major reason why people either fail or succeed in everything that life brings us is all due to if we make the decision to move forward, or are we still wanting to?

Did we DECIDE to do something about it? That’s it. That is the one major thing that dictates our future. You make your own path in life, no one else. Your life is based on your “decisions” or “wants”.

Make your own destiny by deciding what you do with your life! And deciding happens as fast as flipping a switch! No longer.

BElieve! BEgin! BEcome!

Chad Cannon is the owner of Shaping Concepts Fitness Training Center is Bluffton, SC. Come try Shaping Concepts with a 21 Day Trial!

Will You Gain Weight By Eating At Night?

2012-01-17T10:38:00.000-08:00

"Eating at night makes me gain weight". Here’s a comment I hear almost daily. Is this true? Will eating late make you gain weight? No it won’t…kind of.

Honestly it depends. Eating before bedtime is actually NOT a bad thing. By eating late the body’s metabolism will be running faster, thus burning more calories. If you eat small portions every three hours, from the moment you wake until the moment you go to sleep, the metabolism stays at a higher rate. This is what we want to maintain a lower, healthy body weight, AND to lose weight.

However, if you eat high sugar, high fatty foods late at night, that’s not what the body needs. Then the answer is yes, you will gain weight. But honestly, that goes for anytime of the day. If you eat high sugar, high fatty foods at 6am, or 12noon, you WILL gain weight. If you eat high sugar, high fatty foods at 3pm, 6pm, or 10pm, you WILL also gain weight. It doesn’t matter what time it is. It just matters what is put into your body.

My wife and I, and our kids almost always eat something within 30 minutes of going to sleep. I honestly cannot remember a time when I didn’t do that. I know many people say to that “well you can afford to do that because you are skinny”. Wrong! We do that to become skinny and to stay skinny. It flat out increases the metabolism. We also eat first thing in the morning, every morning, no matter what.

The foods you want to eat before bedtime are low sugar, low fatty foods. Foods that are high in fiber are great before bed. “But that’s a carb”… I know that’s what you’re saying. No, it’s a GOOD carb, a complex carb. The human body needs complex carbs in order to live. If you eat bad food before bedtime, you WILL no doubt gain weight, so I do not recommend that. However if you eat smart, clean, healthy foods, for the most part every three hours, you’ll be lean and mean in no time.

Chad Cannon is the owner of the Shaping Concepts Fitness Training Center in Bluffton, SC. Make sure to try his 21 Day Trial!

How's Your Fitness Resolution Coming Along?

2012-01-11T06:22:00.000-08:00

The problem with New Years Resolutions is that they are wants... "I want to lose weight", or "I want to get healthier", or "I want to feel better".

These are all great, however "wants" don't seem to last very long. In fact many New Years Resolutions fall by the way side after only 10 days, and most are completely gone by January 15th. So let me ask you, how is your New Years Resolution coming along?

In order for a resolution to stick and stay there must be a reason behind it. Instead of "I want to lose weight", try this "My kids need me to lose twenty pounds and be a healthier person so I can be a better mom for them". That has a specific goal and a major reason why to have that goal.

So about this time of year people are dropping off like flies and completely giving up on losing weight, getting fit and becoming healthy again, mostly because there is no reason why. And trust me they are all feeling very guilty for it. Find your reason, and you will always succeed.

Also, find some kind of accountability. Keeping a food journal, track your workouts with a type of computer software and put it on facebook so people know you are doing it. Join a group fitness class, hire a fitness and nutrition coach. These are all types of accountability.

Without some type of accountability, and a good reason why to succeed, failure is immanent.
Stick to your guns. When you think you can't, tell yourself you can and walk away from where you are. Stay away from people that are negative and will only discourage you. You don't need them in your life. Spend most of your time around people you want to be like or have what you want. Learn from them. Be encouraged about where you are going and what you are about to obtain. Don't dwell on the past. Only look ahead at what can be.

You can do it! I have faith in you!

Chad Cannon is the owner of Shaping Concepts Fitness Training Center in Bluffton, SC. Try a 21 Day Trail to see what Shaping Concepts is all about.

Aerobics is NOT the key to Fat Loss - You Can't Run Off the Pounds

2012-01-04T05:14:00.000-08:00

If your goal is to drop fat from your body, don't go out and run to do it. Trust me, I just trained for and ran a full marathon, and my body fat is higher than ever. Yes, I lost weight, but gained fat. That's NOT the ideal way or healthy way of looking and feeling good.

There is one way to burn FAT off your body. It's called resistance training with high intense cardio. It takes less time, because you combine the resistance and high heart rate, so more calories (Fat calories) are being burned. In fact the body will burn probably double the calories in the same amount of time with just running.

Watch the video below and try this workout on for size. It's one of my favorates that I use at least once per month. This is an example of an exercise routine that combines resistance training with high intense cardio. No need to do walking or running with this program. Trust me, the cardio is in there.

This is just an example, so you may try this one, maybe modify it, or do something like it. You WILL burn more calories than ever before, and even better you are going to feel so much stronger, stand taller, have more confidence, and even find yourself eating better. Remember it's not all about the weight loss. It's about your health. Look better, feel better, perform better! Live by that!

Try our 21 Day Trial at the Shaping Concepts Fitness Training Center TODAY! Start your New Year off with a BANG!!

Chad Cannon is the owner of Shaping Concepts Fitness Training Center in Bluffton, SC.

Three Ways To Work Off the Christmas & New Year Flab

2011-12-28T04:33:00.000-08:00

Okay, so 2011 is done and gone by the way side. It was what it was, so now let's move on! You might have put on some extra pounds in the last year, especially over the past month and a half during the holiday season.

Here are three ways for you to work off that flab that you are fed up with and no longer want on your body.

First, exercise is key. In order for you to lose fat and not muscle you must get a combination of resistance training and cardiovascular training in at a minimum of three times per week. A simple Burst Training routine will take care of both of those at the same time. No need to spend hours on the treadmill. No need to spend hours on strength machines. Just a 30 minute burst training routine will benefit you more than any other workout I know when it comes to burning fat off your body.

As a fitness professional, I highly recommend everyone do this in a professional setting, such as a group class, or in a personal training setting, simply for the accountability alone. I offer a 21 Day Trial to try it out. Most places have a trial of their own. Take advantage of these.

Second, proper eating is vital when it comes to losing fat. There are two main things I look for nutritionally. One, are you eating breakfast? This is by far the most important meal of the day because it gets the metabolism reved up and burning more calories throughout the entire day. Without breakfast, your metabolism is at a snails pace. Two, are you eating every few hours throughout the day? Your metabolism will slow down if it does not have enough fuel to burn those unwanted calories. You wouldn't drive a car without putting gas in it would you? Simply eat every three hours all day long starting the moment you wake up.

Third, even if you are eating perfectly all day, everyday, you are still not even close to getting what your body needs to maintain a quality of life you want. This is why you take supplements. I'm not talking weight loss pills, or fat burning diets drinks. I'm talking about supplements to support your healthy eating habits. I highly recommend AdvoCare supplements because they are in my opinion the best products on the planet. I have them in my studio, I use these products everyday, and my wife and kids even use AdvoCare products. Use them. Your body will thank you for it. Read my AdvoCare story here: http://www.advocareconcepts.com/

Do these three things to burn off last years flab, and get your health back in check in 2012. Don't wait! Start now!

Come in to Shaping Concepts Fitness Training Center for your very own 21 Day Trial!

Chad Cannon is the owner of Shaping Concepts Fitness Training Center in Bluffton, SC.

The Slight Edge...

2011-12-19T03:36:00.000-08:00

I am asked to read something the other day as part of a mentoring program I'm going through. This book called "The Slight Edge" by Jeff Olson, is a great read. I wanted you to read just a small part of it as it has to do with your health. Make sure you not only read this as a health topic, but more importantly as a topic of obtaining a slight edge in your life.

THE SLIGHT EDGE IS EASY TO DO

-and it is easynot to do. Now, I’m defining EASY here as simply“something you can do.” The Slight Edge philosophyis based on doing things that are easy-littledisciplines, which, done consistently over time,add up to the biggest accomplishments. The problemis that all those things that are easy to do arejust as easy not to do. Why is something easy notto do? Because if you don’t do it, it won’t killyou today. But, that simple, seemingly insignificanterror in judgment, compounded over time, will killyou, destroy you, ruin your chances for success,and demolish your dreams. You can count on it.

Take, for example, the health issue of fat andcholesterol in your diet. Would you say that it’sa good idea to eat at least a pound and a halfof butter each day? How about drinking a quartof saturated oil? “Hey, my cholesterol’s way downto 200-got to get it up above 300.” Crazy, right?Sure it is-but millions and millions of people aredoing it every day. Why? We know what’s good for us:fresh fruit and vegetables, complex carbohydrateslike whole grains, unsaturated fats and oils, fishand chicken instead of beef. So why do we keepdigging our graves with our teeth? It’s easy toeat well-right? It’s easy not to-right? And whenyou eat that hamburger, you won’t die, will you?No, of course not. But that simple error in judgmentcompounded over time will ruin the quality of yourlife and eventually take you out of your lifeforever!

If you ate that hamburger and you had a heartattack-would you ever eat another one? No way!Eating a hamburger won’t kill you today, butcompound all those greasy, dead-animal pattiesover 10 or 20 years-as many as 5,000 of them!-andone day your clogged-up, stressed- out, overworkedol’ heart just quits! It’s not the one hamburger,it’s the thousands! That one hamburger is just asimple, little error in judgment. But compoundedover time, it can and will destroy you. It’s easyto do! It’s easy not to do! Either way, The SlightEdge is at work and at play. You’ve got to choosewhich way to go with The Slight Edge. And here iswhat makes doing the right thing such a hard choice for most people-

The Slight Edge Philosophy
by Jeff Olson

Try out a 21 Day Trial at Shaping Concepts to obtain your slight edge today!

Chad Cannon is the owner of the Shaping Concepts Fitness Training Studio in Bluffton, SC.

Burn Off the Ten Pounds You Gain Over the Holidays!

2011-12-14T04:39:00.000-08:00

During the holiday season we all dred the eating, yet we all still do it, even though the end result we know will be weight gain. Today, I want to discuss how to get those holiday ten pounds off your body as fast as possible.

You could go through some weight training machines, and spend 60 minutes everyday on the bike or elliptical and burn some good calories...

You could do it in a more efficient way replacing glycogen with free fatty acids thus sheeding those unwanted pounds off your body in a much shorter amount of time. Let me expalin...

In order to maximize your exercise routine and burn more of the correct type of calories in a shorter amount of time there is only one way to do this. It's called BURST TRAINING.

I'm going to give you the perfect plan of action to do this.

First there are two different types of BURST TRAINING that must be done:

1) Burst Training Resistance Exercies

2) Burst Training Cardiovascular Exercises

Here's the sequence you want to follow:

Warm up for 5 minutes with a brisk walk.

Go through 3-4 sets of different resitance exercises like this...

Squat Jumps 10x

Push-ups 10x

Bridge up & down 10x

Plank 30 seconds

Go through this sequence with absolutely no rest except to sip water 3-4 times through.

As soon as you are done go to a treadmill to start your cardio Burst training.

On the treadmill I want you to Sprint for 1 minute. I'm talking 8, 9, even 10 mph. It's a complete sprint. It's only for one minute. You NEED to be VERY winded after that 1 minute. Then walk slowly for 2 minutes. Repeat this 4 times. So it looks like this...

1 minute Sprint

2 minute Slow Walk

Do this a total of 4 times.

Now that you are pretty worn out, you go through one last resistance exercise Burst Training routine picking four new exercises just like this...

Dumbbell Shoulder Press 10x

Reverse Lunges 10x each leg

Bench Dips 10x

Bicycle Abs 30 seconds

Go through these 4 exercises again with no rest a total of 3-4 sets.

You WILL burn TONS of the correct kind of calories to trim your waistline. Repeat this routine three t0 four times each week for one month and you will see AWESOME results! After one month, pick new resistance exercises and increase your speed on the treadmill, but continue the same type of routine.

Now make sure to start eating correctly. The two main area's with your nutrition are to eat breakfast and then eat small meals throughout the day. If you do these two simple things, your whole life will change drastically!

If you want to get even better results come in for a 21 Day Trial!

Chad Cannon is the owner of Shaping Concepts Fitness Training Center in Bluffton, SC.

How to Stay Motivated During the Holiday Season

2011-11-30T04:57:00.001-08:00

It can be easy to lose your motivation this time of year. Here's how to spice up your routine and stay focused.

The hardest step is the first step. Isn’t that the saying we use? Well, the hard part you’ve done already: You took that first step and started a regular exercise routine to get fit and healthy. But now, especially during the holiday season you're finding out that keeping up with it is as hard as taking that first step. You need to keep exercising, but how do you do it without getting bored and losing motivation?

Motivation to Keep Exercise Exciting

What is it about fitness that makes it fun for you? What motivates you most and keeps you focused and centered on a workout? Try these methods. They can help you stay focused and interested in your exercise routine:

· Find a buddy.

Working out is much more fun when you do it with someone else. Find a friend who will exercise with you, and won’t let you back out of your workout dates and times. This “buddy” could also be a trainer that is somewhere waiting for you.

· Set goals and a schedule. If you don't plan time for exercise and dedicate yourself to it, it's hard to stay motivated. Schedule times and dates for workouts on your calendar, and jot down what you plan to do and goals you want to accomplish.

· Push yourself. Don't work out to the point of injury, but push yourself during exercise routines — don't give up because you don't feel like it or simply because you're tired. Push yourself to go a little harder or a little longer, and you'll feel great afterward.

· Read or listen to music.

If you're walking on a treadmill or using an elliptical machine, try reading so you lose track of the minutes while you're burning calories. Or pump yourself up with some favorite music: high-energy, fast-paced songs can give the boost you need to get through your exercise routine. Create a playlist or CD of songs that motivate you for a workout.

· Cut out the routine from your exercise routine. You're more likely to lose motivation if you stick to the same workout routine, so come up with options so that you don't get bored. Walk one day, run another, hop on a bike, and try different aerobic and resistance exercises.

· Where to work out.

Your environment can have a big impact on how well you focus on your exercise routine. If you prefer being outside, schedule an exercise program around outdoor activities. If you get too distracted by other people in a health club, try investing in videos or exercise equipment and do your workout at home.

· Join group exercise classes to spice things up. Usually group classes are longer and more intense than individual workouts, which usually means more calories being burned. Group fitness classes will definitely keep you more focused and you tend to work much harder and not even realize it.

· Eat for exercise.

The old saying “Eat to live. Don’t live to eat” is where most people fail. Don't exercise on an empty stomach, but don't eat a huge meal right before exercising, either. Stick to a healthy, balanced diet for lots of energy, and have a light, healthy snack before a scheduled workout so that you don't feel hungry. This is another important reason to have a scheduled exercise time, so you know exactly when to plan your meals.
To make working out a part of your lifestyle, you may need to occasionallycome up with new and fun ways to exercise. Just keep your end goal in mind — better health, fitness, and happiness —and find ways to enjoy your workout.

Here at The Shaping Concepts Fitness Training Center our exercise programs are built around your goals and are done in certain phases, meaning the pattern of the workout is changed once per month, even though every time you come in your workout is slightly different. This keeps your body guessing and your metabolism fast. We encourage healthy eating, not dieting. We also have an awesome new program that incorporates some group fitness classes combined with some individualized training. You get the best of both worlds. We also encourage proper supplementation to go along with eating clean foods. So everything listed above to help with motivation is what we do, so why not add these to your own daily routine to keep up the focus?

Come take Complete-Fit program test drive on a special 21-Day Trial. It’s awesome and I know you’ll love it!

Chad Cannon is the owner of Shaping Cenepts Fitness Training Center in Bluffton, SC.

Four Life Factors to Live By

2011-11-18T04:26:00.000-08:00

I live my life with these four factors in mind to try to make everything much better for me and others, to be the best person I can be. These obviously change over the years as I get older, but right now, these are the best things for me that I try to follow. Maybe they will work for you as well.

1. Be as fit and healthy as you possibly can be.
I consistently try to improve myself physically, and emotionally. I mean I just completed something I've been wanting to do since I was a young teenager - a marathon. Something that was terrifying, enlightening, physically demanding, emotionally demanding, and just downright crazy! I try to keep pushing myself to knew heights, over and over again, knowing that there are no limits to anything I do.

2. Love your wife or husband.
I love my wife more than anything. That's obviously why I asked her to be my wife. I know I'm not the best husband by any means, but at times, I have to show her my compassion. She's the world to me and I'd do anything for her.

3. Spend as much time with your kids as possible.
If there's one thing that upsets me more than anything, it's not getting to my kids "functions". It's so important to me to be there during their performances, sporting events, etc. I am a lucky person to be the owner of a company therefore have the ability to get to leave work when I need to. Even if it's bad for the business. There is NOTHING more important than being there for your kids. I miss out on lots already working long hours, evening hours, and more, so I vowed about a year ago to spend more time with my kids. I try not to take that for granted.

4. Everything you do in life, do it to the best of your ability and beyond.
This part is very hard. For me I find that in some areas of my life this is easy, and some are more difficult than anything. I try to use my strengths and push more with those, and constantly try to push harder on the things I don't do well with. "Don't Settle" is a motto I personally follow. I continuously tell myself that there is more, there is better, so keep working!

BONUS:
This is by fay the most important rule of all that I know is true and that never changes. I know that my number one factor is number one and always will be because without it, numbers two, three, and four can't happen.

Come on in to my fitness center to see if it's for you on a 21-day trial, or schedule a FREE Intro personally with me where we will do a consultation and assessment.

Chad Cannon is the owner of the Shaping Concepts Fitness Training Center in Bluffton, SC.

Will I be the one that GAINS TEN POUNDS this holiday season?

2011-11-07T04:56:00.000-08:00

Studies show that the average American gains ten pounds over the holidays. Halloween just ended, and Thanksgiving is right around the corner with Christmas to follow. This should be a wake up call for many of you. Remember how hard it was last year and all the years before that...how hard it was emotionally when you "planned" on doing a good job and not gaining weight during this time of year, but then it all fell to pieces. Emotionally and physically you were beaten. Well it's time to start now. Start taking control of yourself physically and taking control of your emotions. I've never said that losing weight is easy. However, there are very simple things you can do to help you achieve good results.

Go through this check list and make sure you are ready. Because losing weight and even maintaining it comes with sacrifices, life changes, and when it comes down to it, YES...hard work. But hard work dosn't stay hard for long once you form habits and start actually enjoying it. You might think I'm crazy, but billions of people feel the same as I do from doing it, so why are you any different?

Your readiness to lose weight check list:

YES ____ NO ____ Are you willing to accept the fact that physical change occurs from mental and emotional adjustments?

YES ____ NO ____ Are you willing to accept the fact that a lifestyle modification may be required to correct your condition(s)?

YES ____ NO ____ Are you willing to acknowledge a fair and legitimate timeline for evaluation of yourself, your progress, and the effectiveness of this program?

YES ____ NO ____ Are you willing to complete cardiovascular exercise for thirty minutes or more up to 5 days a week if it has been determined to be imperative towards reaching your goals?

YES ____ NO ____ Are you willing to keep a weekly food log to your trainer/accountability person for a reasonable period of time if it has been determined to be imperative towards reaching your goals?

YES ____ NO ____ Are you willing to significantly change your diet habits, even if it means throwing food away and starting over, if it has been determined to be imperative towards
reaching your goals?

YES ____ NO ____ Are you willing to significantly reduce or eliminate your soda, coffee or alcohol consumption as recommended by your trainer if it has been determined to be
imperative towards reaching your goals?

YES ____ NO ____ Are you willing to receive additional education on diet and nutrition as recommended by your trainer if it has been determined to be imperative towards
reaching your goals?

YES ____ NO ____ Are you willing to increase your water consumption as recommended by your trainer if it has been determined to be imperative towards reaching your goals?

YES ____ NO ____ Are you willing to discuss the importance of your new lifestyle changes with your employer if your work environment presents significant barriers?

YES ____ NO ____ Are you willing to spend less time with people who offer little or no positive encouragement and support for your goals? This includes individuals that may
selfishly not have your best interest in mind and be a bad influence with lifestyle choices.

YES ____ NO ____ Are you willing to take time away from other parts of your life (be it work, free time, hobby time, etc) to achieve an improved state of health and physical fitness?

YES ____ NO ____ Are you ready to commit to your trainer/accountability person in order to receive his/her commitment to you?

YES ____ NO ____ Are you ready to commit to showing up on-time for your scheduled workout appointments and treating them with the highest respect and priority?

YES ____ NO ____ Are you prepared to be accountable to your trainer/or anyone and your program and understand that an evaluation of your commitment will be used?

YES ____ NO ____ Are you willing to commit to supplementing your nutrition with healthy top of the line nutritional products (not crap that you buy in an isle in the grocery store) in order to maximize your healthier eating habits thus increasing your overall metabolism and health?

Make sure that you are totally ready to participate in your own weight loss challenge. If you cannot commit to these you are most likely not ready to make the commitment to lose weight.

Now is the time to train your brain and get started in the right direction during the holidays of eating season. Don't be one of those people that gain yet another ten pounds by January. Set yourself up to succeed now and become one of those people that looks forward to the holiday season!

Come in and sit down with me for a free intro consultation and go through a TRIAL SESSION to see what it’s really like to get fit and healthy.Chad Cannon is the owner of Shaping Concepts Fitness Training Center.

9 Good Reasons To Give My Fitness Training Program A Shot!

2011-11-02T04:18:00.000-07:00

1. Accountability: We educate, support and guide you every step of the way, applying just the right amount of pressure to make sure you follow through.

2. Science: There's NO gimmicks- our system is based on the proven methods of using high intensity, short duration "burst training" to develop lean muscle, improve cardiovascular conditioning, increase metabolism, and optimize the hormonal systems in your body for fat loss.

3. Track Record: We've helped over 1000 Bluffton area residents lose weight, look great, and feel like a million bucks. Follow our system and you'll get the same!

4. Motivation: We know how to get you going FAST and keep you going so the results come quickly!

5. Expertise: You're coached and trained by a certified, highly knowledgeable fitness professional. All of our trainers are required to be certified by a nationally accredited organization. Unlike at a gym, not just anybody can be a trainer at Shaping Concepts. We select only highly educated, passionate, and dedicated fitness professionals (not some college kid trying to make a buck)!

6. Structure & Consistency: Let's face it, this is where the breakdown almost always occurs. We keep you on track, moving forward, so you see and feel the results quickly.

7. Customization: Your program is created for YOU, based on what YOUR body needs, ensuring that you reach your goals quickly and with 100% certainty!

8. Efficiency: We know you're busy so we get you in and get you out, at your convenience, so you can continue with your day.

9. You Are NOT Alone Anymore: Going it alone doesn't work...our programs are guaranteed to work if you simply follow the system!

Come in and sit down with me for a free intro consultation and go through a TRIAL SESSION to see what it’s really like to get fit and healthy.

Chad Cannon is the owner of Shaping Concepts Fitness Training Center.

14 Body Transformation Secrets (Part II)

2011-10-24T04:30:00.000-07:00

Secret #8: You must eat plenty of fiber!

This is a big time secret for successful weight loss. Eating plenty of fiber in your diet
will have a bigger impact on your ability to lose weight than probably any other
nutritional strategy. Look for foods like cereals and bread that have a minimum of
three grams of fiber per serving. Eating fiber will keep you from feeling hungry,
improve your digestion and help you reduce your waistline fast! Try AdvoCare’s Fruit and Fiber Bars or Fiber Drink to increase more fiber. (Located in the studio or http://www.advocareconcepts.com/)

Secret #9: You must create regular diet & exercise routines!

When it comes to making changes in your diet and exercise the most important thing
you can do is work on creating routines. Successful change comes from the repetition
of certain acts over and over again. Remember you’re making lifestyle changes not
just going on a short term diet. Go grocery shopping at the same time each week,
prepare your meals for the next day and schedule your time for exercise just like you
do any other appointment. I cannot stress how important this is.

You don’t have to be perfect in the beginning nor should you expect to be. Simply
work on creating better routines every day and you’ll soon find healthy eating and
exercising to be second nature.

Secret #10: You must be willing to make sacrifices!

You probably already knew this but it’s essential to your success. It’s easy to make
excuses for why you can’t eat healthy or find time for exercise. The reality is we all
have 24 hours to use each day. It’s up to you to decide how you’ll use the time. Take
an honest look at your lifestyle and habits right now and decide what’s most
important.

Here’s some straight talk on what you need to do. If there’s any person, activity, or
habit that is not positive or supportive towards your weight loss goals they’ve got to
go! The most successful people have the guts to do this and their results show it. Go
and do likewise.

Secret #11: You must know your caloric requirements!

You cannot get your body to release stored fat unless you provide it with an energy
balance. Calories are simply energy and if you’re not eating enough to support your
resting metabolic rate plus daily activities you put your body in a fat storing mode.
Most people have no idea how many calories they should be eating for fat loss
and thus they struggle with seeing results. This is a vital piece of information to your
success. The reality is your metabolism is unique and experience has shown us that
it’s very ineffective to estimate your caloric needs. The majority of people who start
our programs are surprised to learn they’re actually not eating enough calories to lose
weight!

I recommend you complete a Nutritional Coaching Session each month if you’re serious about making a body transformation. (A Shaping Concepts trainer can scheduling this into your program each month).

Secret #12: You must use a heart rate monitor!

The most effective cardiovascular exercise routines are built around your individual
target heart rate zones. The intensity or heart rate range where your body is best at
burning fat is unique to your metabolism and body make-up.
Once you learn your ideal target heart rate zones you can begin exercising with pin point accuracy. Having a heart rate monitor is essential to tracking your intensity during cardio workouts. Polar® is my heart rate monitor brand of choice due to their compatibility with most
cardio equipment.

Secret #13: You must set quantifiable goals!

The practice of goal setting makes everything seem to fall in place. However, you
must set goals that can be measured. Set a number to the percentage of body fat or
inches you want to lose. This way you can measure your progress. Write your goals
down on an index card and post it someplace like your bathroom mirror where you’ll
see it at least twice daily. This is an extremely powerful technique. You become what
you think about so fill your subconscious thoughts with your goals as much as
possible. Your body really does follow your mind. Tell your mind over and over what
you expect and the results will amaze you.

Secret #14: You must eliminate processed and refined foods from your diet!

These foods are big time culprits for hindering weight loss. You think you’re doing well
by eating “low-fat” or “no-sugar” diet foods but in reality these foods are part of the
problem. Three words you should look to avoid on food labels are “hydrogenated, high
fructose corn syrup, and enriched.” These are just a few of the indicators that the
food has been processed, refined or chemically altered. The further you get away from
whole foods the harder it is to lose weight. Eating breads, cereal and other starches
high in fiber along with fruits, vegetables, lean proteins, nuts, fish, legumes, etc. is the
secret to slimming your waistline and improving your health. There are no magic pills,
diets or other shortcuts that will work like eating whole foods and exercising.

Come in and sit down with me for a free consultation and go through a TRIAL SESSION to see what it’s really like to get fit and healthy.

Chad Cannon is the owner of Shaping Concepts Fitness Training Center.

14 Body Transformation Secrets to Success (Part I)

2011-10-17T04:30:00.000-07:00

Secret #1: You must eat something every 3-4 hours!!!

One of the most important steps in your metabolism makeover is stabilizing pancreatic
hormones so you can begin releasing stored body fat. Eating small meals frequently
throughout the day helps provide a consistent supply of energy signaling to your body
that it no longer needs to store fat.

Secret #2: You must do aerobic exercise!

The majority of your weight loss especially in the beginning will come from doing
aerobic exercise like walking. The most successful clients start with aerobic exercise
for 30-45 minutes each day for a minimum of five days per week. The intensity needs
to be low for aerobic exercise, that’s why walking is so effective. You don’t necessarily need to
start performing higher intensity cardio routines until after an aerobic base is
established. Consult with your trainer on your ideal target heart rate range for aerobic
exercise.

Secret #3: You must drink plenty of water!

This is an absolute necessity. You cannot lose weight without drinking a minimum of
eight glasses of water each day. This is a minimum requirement. Multiply your
bodyweight by .55 to determine your target water intake in ounces. Carry a water
bottle with you everywhere you go and sip on it throughout the day.

Secret #4: You must minimize alcohol consumption!

The cold hard truth is alcohol is nothing more than empty calories made up of sugar
that can stop fat burning in its tracks! There’s plenty of research showing the
numerous benefits of a glass of red wine daily to your health, but the key is
moderation. If you’re going to drink alcohol, do so with a meal and limit your intake. The choice is yours but remember your decision on how much alcohol you consume will always
affect your results.

Secret #5: You must decrease your consumption of saturated (animal fats) while
increasing unsaturated (omega-3) fats!

The latest research is showing that one of the biggest problems with the American
diet is that we’re not eating enough unsaturated fats. These are the “good fats”
typically found in cold water fish and plant sources. I recommend you supplement
your diet with AdvoCare’s OmegaPlex (found on the supplement shelf in the studio or at www.AdvoCareConcepts.com. The benefits to your overall health and waistline from taking extra Omega-3’s daily are so numerous that I consider it a “super food.” Also, you can choose whatever brand you want, but take note that we carry AdvoCare products because of the world-class science and testing behind the products. You just have no idea what you are getting from an “over the counter” product.

Secret #6: You must consume plenty of fruits and vegetables!

I’m sure this is not breaking news to you but eating more fruits and vegetables really
is essential to your success. You must make a conscious effort through your meal
planning and grocery shopping to incorporate more fruits and vegetables. It’s recommended to eat 9-13 servings of fruits and vegetables each day.

Secret #7: You must provide your body with adequate rest!

If you’re not getting 6-8 hours of sleep each night you’re significantly limiting your
ability to lose body fat and develop lean muscle. Not getting enough sleep will cause a
stress response in your body and raise cortisol hormone levels. This will make it very
difficult to release stored body fat and allow for muscle re-growth and recovery. Many people including myself, struggle with getting enough sleep. I personally take AdvoCare’s SleepWorks to help with this. (www.AdvoCareConcepts.com) I absolutely LOVE it!!

PART II COMING IN THE NEXT BLOG! STAY TUNED...

Come in and sit down with me for a free consultation and go through a TRIAL SESSION to see what it’s really like to get fit and healthy.

Chad Cannon is the owner of Shaping Concepts Fitness Training Center.

The Four Components of Your Body Transformation

2011-10-11T11:21:00.000-07:00

I’ve found there are four main components to a successful body transformation.
The reason that diet routines, pills, weight loss shakes and other so called “solutions” fail to deliver long-term results is they don’t focus on how the human body functions.

When you start putting all four of these components together you’ll begin seeing the
results you’ve always wanted.

1. Moderate Aerobic Exercise
2. A Concern For Muscle
3. Supportive Nutrition
4. Proper Progression

There are no shortcuts to achieving long-term weight loss. There must be a
commitment to healthy lifestyle changes that include proper nutrition and exercise. I
bet in your heart you already knew that.

It has been my goal since the beginning to build a business that differentiates itself by providing personalized solutions and not just a “one size fits all” program. That’s the Shaping Concepts difference. That's why I use these four body transformation components.

The Four Components of Your Body Transformation

Key Component #1: Moderate Aerobic Exercise

Individuals just starting an exercise program will want to develop an “Aerobic Base” by completing low-moderate intensity cardiovascular exercise. You can accomplish this by simply walking (5) days per week for 30-45 minutes. Walking is one of the most overlooked and effective activities you can perform in a weight loss program. The higher intensity cardio routines may come later for some individuals but they’re only effective if you’ve first developed an Aerobic Base.

Key Component #2: A Concern For Muscle (Resistance Exercise)

Your Semi-Private sessions with a trainer will be centered on developing lean muscle.
We’ll start with functional exercise and build to weighted resistance movements once
you’re ready for the increased intensity. When it comes to burning fat it’s important to remember that the more lean muscle you have the more efficient your body becomes at using fat for energy. Developing lean muscle will also help your body absorb more oxygen during respiration allowing you to complete cardiovascular exercise at higher intensities and thus burn more fat.

Key Component #3: Supportive Nutrition

This is the “eat right” part to the weight loss equation. The foods you eat and how
often you eat them will determine whether your body is in a “fat burning” state or a
“fat storing” state. The strategies you’ll learn from us come from a principal called
supportive nutrition. It is very important that you stick with these principals and not attempt to “fix” your program by cutting calories. This is why we have Nutritional Coaching Sessions as a part of our program.

Key Component #4: Proper Progression

The fourth component is proper progression which is nothing more than changing up
your exercise routine in a way that creates a new stimulus in your cardiovascular and
neuromuscular systems. Your body will adapt to any given workload over time. In
order to see the best results you must change the intensity of your workouts. The
most effective fat burning routines will eventually incorporate higher intensity exercise.

While each individual is different, our objective will typically be to progress you into routines that call upon more “fast twitch” muscle fibers. There are numerous benefits to higher intensity training routines but the type of training you complete will depend on your goals, health issues, fitness level and other factors. Your trainer is educated on providing you with the appropriate strategies according to your unique needs. Here at the Shaping Concepts Fitness Trainer Center we will introduce a new phase to your routine once per month. Even though your exercises may change every time you come in, your phase stays the same for about one month.

Make sure you combine these four compenents into your everyday routine of transforming your body. If you don't, you probably won't be happy with your overall results.

Come in and sit down with me for a free consultation and go through a TRIAL SESSION to see what it’s really like to get fit and healthy.

Chad Cannon is the owner of Shaping Concepts Fitness Training Center.

10 Fat Loss Myths-Part II (Myth 6-10)

2011-10-05T05:38:00.000-07:00

Incase you missed last weeks post click HERE to catch up on the first five Fat Loss Myths.

MYTH 6: YOU MUST WORK OUT FOR XX MINUTES BEFORE IT BEGINS TO WORK

I used to believe this myth myself. The idea behind it is that your body must “warm up” for a period of time before it shifts into “fat burning mode”, and so anything before xx minutes simply doesn’t count.

This is complete nonsense! While you should always work towards incorporating a warm up period (as well as a slow down process) during your workouts, you actually start burning calories from the moment you begin!
However, where it does get a bit more complicated is that if you have a large amount of simple carbs stored in your system then your body will always first use these for energy before it starts to move onto fats and protein. For this reason you must make sure your pre workout meals put’s your body in a fat burning state ( If your goal is weight loss ) so you can burn as much fat as possible during your workouts. ( Learn more about pre & post workout meals here )

MYTH 7: EAT FAT BURNING FOODS TO LOSE WEIGHT

If you ever truly find a food group or item that will cause instant weight loss, please, let me know!
Realistically, there are no foods that instantly burn fat, however there are food types that can increase your metabolism (which will subsequently, help you lose weight). As always focus on eating balanced meals that includes the right amount and type of protein, fats and carbs.

MYTH 8: HIGH PROTEIN/LOW CARB DIETS ARE BEST

These diets are typically difficult to stick with because they are very limiting in what you are allowed to eat. Furthermore, the reality of the matter is that while you may lose weight quickly at first, your body will plateau and you will find it difficult to get past the “hump”. Carbs are as vital to losing weight quickly as protein and fats. The trick is to learn how and when to eat carbs so they help you burn fat instead of piling it on.
So instead of focusing on cutting carbs rather focus on following a healthy eating plan that encompasses foods from the 3 main food groups, ensuring that you not only are given added flexibility in your meal options, but that you are receiving the minerals and vitamins that your body requires.

MYTH 9: EAT LESS AND BURN MORE

Did you know that there is such a thing as a “Sumo Diet”? It’s thought that Sumo wrestlers eat just before retiring for the day, and rarely eat throughout the day itself as a way of packing on pounds.
The reason for this isn’t because eating after 7pm actually causes major weight gain (the number of calories you have stored at the end of the day will still be transformed into fat regardless of when you ate), but instead, they do this because when you eat less your body ends up storing more fat, while decreasing your metabolism rate.
It’s important to eat regularly throughout the day, preferably 5 to 6 times. Breakfast is also a extremely important as that will help kick start your metabolism after your 8 hours of sleep.

MYTH 10: ELIMINATE ALL FAT FROM YOUR DIET

This myth is not only extremely difficult to do, but it actually can harm your health. We all need fat in our diets to survive and to feed our muscles and encourage growth.
While reducing your fat intake will help you lose weight, it would be very difficult, if not impossible, to reduce it altogether.
Rather focus on eliminating the wrong types of fat e.g. trans fats, saturated fats etc.
There you go. Now you have no more reason to believe any of these myths or fall for them. Stick to the truth and you will get your 6 pack abs much faster!

Come in and sit down with me for a free consultation and go through a TRIAL SESSION to see what it’s really like to get fit and healthy.

Chad Cannon is the owner of Shaping Concepts Fitness Training Center in Bluffton, SC.

Chad thanks Peter Carvell for his contibution to this blog post.

10 Fat Loss Myths (First Five here)

2011-09-27T11:36:00.000-07:00

There are misleading programs and tactics that are not only ineffective but often dangerous when it comes to fat loss. Below are 10 FAT LOSS MYTHS that you must know about.

MYTH 1: ELIMINATING FOOD GROUPS WILL CAUSE FAT LOSS

This myth is a bit confusing, so let’s set the record straight.
Eliminating (or at least minimizing) certain foods such as foods that are high in sugars) should be part of your transition into healthy eating. You always want to minimize the number of high fat (low energy) foods whenever possible.

However, eliminating complete food groups from your diet and focusing on eating only one kind of food are not only very difficult to stick with, but in order to maintain a healthy diet, you need a well rounded selection of wholesome foods from all of the food groups. So when you hear about a diet that consist of just eating CARBS or Protein or Fats instead of a healthy mix of all three you can pretty much be 100% sure it won’t last and won’t work for long.

MYTH 2: DRINKING COLD BEVERAGES REDUCES FAT

This is a very common myth that actually is believable if you consider the reasoning behind it.

The myth goes on to indicate that because your body needs to heat up the water, it automatically begins to burn calories whenever you drink cold water. This calorie burning frenzy continues until your body has adjusted the water temperature to be that of your regular body’s warmth.

While drinking water (at any temperature) is an important part of any weight loss system, don’t count on losing weight just from drinking alone. And even if it sounds good in theory, the energy used to heat up that water is so little that it won’t have an effect in itself on your weight loss.

Water does however help to flush out your system keeping you healthy and free of toxins, but you cannot burn calories just by drinking it without a healthy diet.

MYTH 3: SPOT REDUCTION WORKS

If you focus your exercise and weight training on specific areas of your body you will be able to reduce the amount of fat in that specific area. FALSE!!!

In reality, there is no such thing as spot reduction, and instead as you begin to work out and exercise you will start to lose weight evenly throughout your entire body.

Another common myth is that a high number of repetitions will burn more fat, when in truth, fewer repetitions with a heavier weight will actually cause you to burn more fat in a shorter amount of time than a higher number of reps with a lighter weight.

MYTH 4: LOW CALORIE DIETS ARE THE ONLY WAY TO LOSE WEIGHT

Nearly every diet out there focuses on lowering your calorie intake and increasing your overall level of activity, and rightly so. The problem comes when dieters believe that by dramatically reducing their calorie intake they will shed the weight and keep it off.

It’s important to gradually reduce your calorie intake so that your body’s natural system doesn’t shift into ‘starvation’ mode, which triggers your system into believing that you need to store food for a possible period of famine (this has been part of our system since the beginning of man).

You also need to watch out for a disruption in your body’s natural metabolic pace, as dramatic reductions in calories can slow it down making it harder to shed those pounds.

MYTH 5: YOU MUST WORK OUT AT SPECIFIC TIMES

I’ve seen this myth circulate the weight loss communities many times over the years and while the “best time of day” always seems to change, the basic idea remains the same:
You need to work out at specific times for maximum results.
In reality, you really don’t have to work out early in the morning, late at night or anything in between as long as you are actually exercising.

Focus more on maintaining a consistent schedule of activity and less on when you actually get it done.

For busy moms to business owners, being able to set a specific schedule isn’t always the easiest thing to achieve, so it’s great news that the real facts are that regardless of when you actually exercise, your body will burn the same amount of calories for the same workout regardless of the time of day.

Stay tuned for the next 5 Fat Loss Myths. They will be out in the next blog post.

Come in and sit down with me for a free consultation and go through a TRIAL SESSION to see what it’s really like to get fit and healthy.

Chad Cannon is the owner of Shaping Concepts Fitness Training Center in Bluffton, SC.

Chad thanks Peter Carvell for his contibution to this blog post.

Fitness Professionals... What are you paying for?

2011-09-21T06:09:00.001-07:00

One of my clients told me a great story recently.

Nancy, who has been a client of mine here at Shaping Concepts Fitness Training Studio for about 5 years was recalling how back in the day, when she belonged to the local Gold’s gym. On her very first day she was given a free personal training session where she was taken over to one specific wall of machines, about 8 machines in total (even though there were over 50 machines in the gym) and was shown one time how to adjust the seat height according to her own height. She didn’t actually do anything on any of the machines accept about 5 reps just to figure out how to use them. The trainer wrote on her little workout card that she needed to do 3 sets of 12 reps at a certain weight.

So Nancy said for years and years, because she is very religious about doing her exercise, she did this same routine at the same weight, same seat adjustments, same repetitions, same number of sets, same everything. Year after year! She did it because that is what her trainer told her to do… Her trainer that she was given to her, for free, for a one time “personal training session”.

I’m sorry but this is not PERSONAL TRAINING! There is nothing personal about what he gave her. Nothing! He probably didn’t even know her goal, or even bothered to ask. Nancy said to me the other day how stupid she was for doing that same routine for so many years. She knew she was never improving in any way, but kept doing the same routine because that’s what her so called trainer said to do.

There are reasons why personal trainers are not considered as professionals. This is one reason.

Times have changed!!!

Nancy has been attending fitness sessions here at Shaping Concepts for many years now. Here’s some of the main reasons why…

We want to know what your goals are from the get go. At Shaping Concepts you don’t pay much for the training session itself. What you are paying for is the program design. We follow a very drawn out design that has been made just for your specific goals.

And forget about sitting on machines, we want you to move and be active. Move functionally, as you do throughout your entire day. You would be very surprised how many squats, lunges, pushing, and pulling movements, and rotations you do all day long. So this is how we train. I mean I can’t remember the last time I did a seated leg extension with a load down at my ankles in the middle of the day, so why would I train my body for that?

And don't forget about learning how to eat properly for your goals and overall health. We do that too. Infact that's 80% of you getting the results you want. When's the last time someone from the local gym told you that?

Another reason to come to Shaping Concepts or any training studio, and not a gym is this…
We are going to teach you about fat loss!

You could do this on your own, or at your local big national chain gym… mobilize fat, transport and oxidize it in the body, keep the insulin stable and glucagon high, raising your metabolism and make sure your omega-3 intake is optimum. Alright GO!

You could join my studio and I’ll take care of all that for you!

This is what today’s fitness professional is. So don’t make the mistake of hiring yourself a personal trainer. Instead go find yourself a fitness professional that knows how to do all this and knows how to come up with a program design according to your goals and needs. Anyone can take you through an exercise routine. Not everyone, however, can teach you how to lose fat.

Your body changes by the minute. Stop doing the same exercises, the same weights, the same reps.

I AM THE SOLUTION TO YOUR PROBLEM!

Come in and sit down with me for a free consultation and go through a TRIAL SESSION to see what it’s really like to get fit and healthy.

Chad Cannon is the owner of Shaping Concepts Fitness Training Studio in Bluffton, SC

More Muscle = Less Fat

2011-09-13T17:17:00.000-07:00

More muscle equals less fat. It’s a scientific fact!

I know, I know, you don’t want to look like a body builder. Let me tell you, as a fitness professional for 22 plus years now, you WILL NOT get huge bulky muscles unless you inject something into your body, and I highly suggest you NOT DO THAT! It’s unsafe, illegal, and will give you countless side effects for life!

But you still must be improving your muscle strength and muscle tone to increase fat loss. See the body burns fat through the muscle. So the more muscle you have, the less fat you have. It’s really that simple when it comes to fat burning.

You can lose weight with all the fad diets, and just doing cardiovascular exercise day in and day out, but you will not be burning fat. You will however be burning off your muscle when trying to lose weight with low-carb diets and too much cardiovascular exercise. If you do choose to take this harder way out, which most people think that it’s easier, you will see and feel the effects of losing muscle rather than fat. If you want to have the “flabby skin” look and be really run down all the time, then that’s your choice. You will still lose weight, but you will be very unhealthy, and probably have a higher percentage of body fat than when you started, and add that to a higher cholesterol and bad blood sugar readings. Your choice.

If you want to look good, feel good have great readings in your blood sugar, and cholesterol, then start strengthening those muscles.

Here’s an example of how true this is…

Many of you know I’ve had two surgeries on my arm recently, one for a pinched nerve, and the other a torn tendon, which I’ve had for over 3 years. So I’ve been doing really no resistance training for about 6 months. In this time, I’ve been running quite a bit, even training for a marathon.

So before all this happened I averaged about 12% bodyfat. Since there has been no “muscle training” and lots of cardiovascular training, my weight has dropped 20 pounds (I wasn’t trying to lose weight), HOWEVER, my body fat went up to over 20%. I haven’t weighed this little or had this much fat in 20 plus years. I mean I was down to 150 pounds. Here’s the other thing… I had no energy, and really didn’t look good. And more importantly people noticed all this about me.

Here’s what I’m doing now…

As I said I had two surgeries, and still can’t do much strength training, especially some of the functional movements I love doing. But I have started. So here’s the plan I’ve done for the last month: (each day only last about 20 minutes total, if that.)

Monday – 4-5 sets of Chest 15x / Back 15x (nothing over 50 pounds)
Tuesday – 4-5 sets of Shoulders 15x / Triceps 15x / Biceps 15x (nothing over 12 pounds)
Wednesday – the same as Monday
Thursday – the same as Tuesday
Friday – the same as Monday and Wednesday
Sat / Sun – off

(I do my leg exercises each time I run with injury preventative non-weight barring exercises)

Notice that there is NOT ONE ABDOMINAL EXERCISE in this routine!!!

Since I have 8 weeks until my marathon, I’m still doing quite a bit of cardio, which completely counteracts what I’m trying to accomplish.

My running routine is this:

Monday – 3-4 miles (about 30 min)
Wednesday – 20-25 (3-4 miles worth) minutes of interval training
Friday – 4-5 miles (30-40 minutes)
Sunday – 10+ miles (90+ minutes)
Again, this cardio is VERY counter-productive to what my goal is (trying to build more muscle).

MY RESULTS AFTER 4 WEEKS:

I’ve gained 6 pounds of muscle, and have lost about 7% bodyfat which is now down to 15%...and still dropping!

Now imagine what the results would be like if I weren’t doing all that counter-productive cardio. I should only be doing about 2-3 days of an average of 30 minutes.
By the way, remember I said I was doing NO ABDOMINAL EXERCISES? Well, I did this just to prove a point that tons of ab exercises don’t make your tummy tiny. I have a great 8-pack right now, after not having one 4 weeks ago at 22% bodyfat. All I did was uncover them. REMEMBER, THIS IS ONLY AFTER 4 WEEKS!

I have maintained my eating routine of eating right away each morning, and every 3-4 hours until right before I go to bed. Yes, I said MY LAST MEAL OF THE DAY IS 30 MINUTES (or less) BEFORE I GO TO BED. Each time I eat, I make sure there is a lean protein and a complex carb (higher fiber), and either a fruit or a vegetable. That’s it!

I did change my supplements a bit. As you know I take AdvoCare supplements, mainly because of the science and the product testing behind it. I have my Spark energy drink about 5:30am with 5 Catalyst (amino acids). I have an Arginine Extreme drink (for increased muscle endurance) mixed with a Mass Impact drink (for muscle building) 15 minutes before my strength training workout. I have a Post Workout Recovery shake after my workouts. Another Spark around 2-3pm. Sometimes I’ll try to have 3-5 more Catalyst. I have continued with other regulars such as OmegaPlex (Omega-3’s), Coreplex (multivitamin), Purple Champs (development of the brain, eyes, and nerves & overall health), and CitriZinc ((immune support). I will also have a Rehydrate drink (electrolyte replacement) before and after runs, and O2 Gold (enhances oxygen intake for prolong periods) on my long run days.

So I’m telling you all this so that you really understand the differences of losing “weight” and losing FAT! Honestly people, if you choose the rout of losing “weight”, 99% of the time you will be heavier in the future than when you started. That is a FACT, not an opinion! Losing “weight” is actually harder to do than losing fat. Think about it, you have to cut carbs, or even worse, cutting calories. That’s just not easy for anyone. I’m not sure why anyone would want to cut anything from their diet. You can eat more carbs and more protein, and actually eat more food than normal when you plan to lose fat. It’s also harder to do hours and hours of cardio in order to lose “weight”. When trying to lose fat it only takes 2-3 times a week for about 30 minutes.

Most people pick the losing “weight” option simply because of the strength training. The perception is that it’s hard, it’s painful, and it just flat out hurts all the time. That is only a perception. If done correctly, strength training can be fun and be done in a minimal amount of time. Being coached on how to train your muscles the correct way is vital as you want to do it in the most efficient way possible.

There you have it. It’s your choice, but know that I will always pay more attention and work more with those that choose the losing FAT path. The path that people choose tells me a lot about what type of person they are. Trust me when I say this, I know it when you choose the losing “weight” option. I can see right through it, and so can everyone else.

Again, it’s your choice. I don’t want to steer you towards one path more than the other, but…

Okay are you kidding me???? Of course I do! Everyone needs to burn FAT, not just lose weight. This is what makes you a healthy person or not. And that is what it’s all about… being healthy and fit!

If you would like help in losing that unwanted FAT and become a healthier, come in for a FREE TRIAL SESSION Today!

Chad Cannon is the owner of Shaping Concepts fitness studios in Bluffton, SC.

Big Factor in YOUR Success (FREE Gift for You!)

2011-09-06T20:00:00.000-07:00

What is one of the biggest factors in YOU achieving success in reaching your fitness, health, and weight loss goals? It’s something everyone knows about. It’s something that everyone intends on doing. It’s something that is honestly one of the hardest things to get started doing, but does get easier and easier as time goes on.

Watch this video to find out what it is…

As said in the video, I’m giving you the perfect walking program for you to lose weight, and get a really good jump on your health. Trust me when I say this program really works. I’ve had many people go through this program, many times over. It’s a “progressive” walking program, meaning it begins easy and builds up for eight weeks, then all you do is repeat it. This “cycle” will keep your body guessing and working harder instead of getting bored and run down.

HOWEVER, this program will NOT get your butt out the door and do it for you. I can give you all the tools you need to get great results, but YOU have to be the one to get off the couch and hit the pavement. YOU have to be the one that decides to go out and get it done. YOU have to be the one that checks it off each day after it’s completed, and YOU are the one that has to live with the guilt if you skip a day or two, or completely fall off all together. I’ve given you this program that flat out works. If you follow it and stay CONSISTANT it will work. If you don’t lose weight with this program, I’d be absolutely amazed!

Now if you follow the program and eat crap, you will NOT get results. If you’re going to do it, eat healthy. Cheat a little, but eat 80% healthy everyday and you WILL lose weight.

EIGHT WEEK WEIGHT LOSS WALKING PROGRAM
(on the days where it has a total number of minutes, then two more numbers below it, this means it is an INTERVAL day, meaning the fist Monday, you will do fast walking for 30seconds, slower walking for 1minute for a total of 30minutes. On the first Saturday you will walk fast for 5minutes, then slower for 1minute for a total of 30minutes. All Wednesdays are medium paced.)

WEEK
1 MON-30 min. 30sec/1min WED-Walk for 20 min. SAT-30 min. 5min/1min.
2 MON-30 min. 1min/1min WED-Walk for 25 min. SAT-30 min. 5min/1min.
3 MON-30 min. 1min/30sec WED-Walk for 30 min. SAT-30 min. 5min/1min.
4 MON- 40 min. 30sec/1min WED-Walk for 30 min. SAT-40 min. 5min/1min.
5 MON-40 min. 1min/1min WED-Walk for 35 min. SAT-40 min. 5min/1min.
6 MON-40 min. 1min/30sec WED-Walk for 40 min. SAT-40 min. 5min/1min.
7 MON-45 min. 1min/1min WED-Walk for 40 min. SAT-45 min. 5min/1min.
8 MON-50 min. 1min/1min WED-Walk for 45 min. SAT-50 min. 5min/1min.

If you want to have more consistancy in your program with some one-on-one personal training, partner training, or even our small group boot camp and circuit classes, come in to Shaping Concepts and try us out. Everyone gets a FREE TRIAL.

Chad Cannon is the owner of Shaping Concepts fitness studios in Bluffton, SC.

TAKE ACTION!

2011-08-31T10:07:00.000-07:00

Hey, Chad here. I have a very simple, but VERY up front messege for you today.
If this is you...

...then I want you to take a few minutes and watch the video below I made specifically for you. Things might seem totally out of control and you might be in a place in life where you just don't see yourself or anything around you getting any better. If this is you, then please watch the video. There is a very important message that I need you to hear.

Really, you CAN make that simple decision to TAKE ACTION and start making that change you really do want.

As I said, I will do whatever I can to guide you in the right direction and push you as needed if you are willing to TAKE ACTION now or sometime in the future. I am always here for you. And it all start with a face to face meeting between the two of us. I will gladly give you a FREE consultation, with no obligation whatsoever to purchase any of my programs or products. Just Click here --> --> to TAKE ACTION NOW!

Chad Cannon is the owner of Shaping Concepts fitness studios in Bluffton, SC and an Advisor with AdvoCare International.

FUNCTIONAL EXERCISE... Is It For You?

2011-08-23T10:43:00.000-07:00

You may have seen or heard the phrase “functional exercise” in the media lately. It’s certainly a hot topic right now. Celebrities like Oprah Winfrey are leading the way by telling the public of its many benefits. In reality functional exercise is not new….far from it. It’s actually just exercise that works your entire body in multiple planes of motion. The difference is today we are using stability balls, bands, medicine balls, foam rollers, and other fancy gadgets to replace what we used to do with our own bodies. The new equipment and training techniques are great and they’ve certainly created a “buzz” but it’s what they do that is really important. Somewhere along the line exercise changed from being something that worked the entire body to today being isolation movements on fixed, stationary equipment. The health club movement that started in the late 1970’s had a lot to do with our current perception of exercise. Let me explain…

But first, be sure to watch the video at the very bottom of this article to see the best functional exercise there is…for this time of year…it’s VERY FUNNY!

When it comes to exercise most people don’t have a clue regarding the type and duration needed to meet their individual goals. Unfortunately, the one place you think would be helping the most has actually created most of the confusion. Walk into any gym or health club in your community and you’ll see most people doing the same things…going from machine to machine, moving slowly, and only working one muscle group at a time. Whoever told them this was the best way to exercise? Probably nobody…but when there is a lack of education people will naturally just follow what they see someone else doing. The health club industry has done a poor job educating its members on how to reach their goals. The free personal training session or initial consultation is usually a joke. It’s typically conducted by someone at the front desk that has little or no professional experience. After you’ve been shown where the dumbbells are at, you’re turned loose to do it all on your own. Confused and embarrassed most people will just start watching and mimicking someone else. The end result is people getting frustrated. They’ll spend all this time working out without ever seeing results then one day they’ll quit. Such a shame….nobody ever shared with them the TRUTH.

The traditional gym or health club today is packed with exercise equipment to work every single muscle group in isolation. How we ever got to this point is really beyond me. I’m sure it has something to do with fitness equipment manufacturers looking to sell more equipment. I mean we have equipment for most every single movement imaginable. The problem with this is your body doesn’t work in isolation, it works with integration. Let’s look at four different movements you might do in everyday life and then break each one down in relation to functional and traditional exercise. After that you be the judge.

1) Picking up a small child from the floor.
2) Pull starting a lawn mower.
3) Lifting a heavy box from the floor
4) Pushing open a heavy door.

1) When you pick up a small child or most anything from the floor we do so in an asymmetrical form. In other words, you’re going to bend down with one leg in front of the other. When you bend over you’re going to use your low back, abdominals, and major leg muscles to get back up. This movement is going to use a lot of muscles in an integrated fashion. An exercise like a leg extension designed to isolate the quadriceps is of little use during this movement. But that’s exactly what you’d see most people doing to exercise their legs. A better alternative would be a functional exercise like a medicine ball reach which more closely resembles the actual activity. This exercise also improves balance, core strength, and motor skills. All things that are important with actual everyday activities.

2) Anyone who has ever pull started a lawn mower understands the demands this movement puts on the back, arms, and shoulders. The primary muscle group involved in any “pulling” movement is the latisimus dorsi of the back. Most machines designed to work the latisimus dorsi have you sitting down and pulling from overhead. Why? How often will that happen today? Chances are if you have to pull something you’ll do it standing up. You’ll also be using rotation from your hips to complete the movement. Two things you won’t find in standard exercise equipment. A better exercise to give you pulling with rotation would be a low-high chop with a resistance band or cable.

3) You won’t find many pieces of exercise equipment that will actually help you pick up something heavy from the floor. The reason is this is such a compound movement requiring the integration of the low back, abdominals, and legs. Low back problems rank number one for causes of lost work days in the US. Why? One reason has to do with the way we exercise. Traditional isolation equipment does little to prevent low back injuries that are commonly caused by muscle imbalances, usually due to a weak core. A good exercise to develop the muscles used when picking something up is called a “pull through.” This exercise really works the posterior chain, as you can see by the strain on my face!

4) Pushing exercises are some of my favorite examples. Typically when you push something you’ll do it standing up. Think about when you might push something today sitting down. I can’t think of too many instances. But let’s look at the number one exercise for most guys…the bench press. Now, I’m not knocking this exercise because it does have its purpose….but you need to look at the exercise objective in relation to your goals. The bench press is a great way to build hypertrophy or size for the chest. It’s probably the best way to add muscle mass if that’s your goal. But let’s look at the other 95% of the population that simply wants to look good, stay in shape, and improve their overall quality of life. There are some alternatives to the bench press that can work the core and the chest at the same time. Try a push up off a stability ball. I think you’ll be surprised!

Functional exercise is really nothing more than exercising the way you move in everyday life. Traditional isolation equipment does a poor job of simulating these everyday activities. Now before you go out and throw away your home gym…wait there’s more. I believe that people can benefit from traditional equipment if they combine it with functional movements. This concept is called “Three Tier Integration” and is the foundation for the workout routines we design and teach at Shaping Concepts. Combining functional exercise with different forms of resistance and cardiovascular exercise gives you the best total body workout. You’ll also be pleased to know that you’ll be able to complete your workouts in half the time.

Ever wonder who made the one-hour rule for workouts anyway? I’d like to know if you find out. I believe this unspoken rule has been handed down over time by new exercisers simply watching bodybuilders. But here’s the real problem….bodybuilders and the general population have drastically different goals. Individuals educated in exercise prescription know that hypertrophy periodizations (those designed primarily for muscle mass increase) require a minimum of one minute rest between sets. There is a physiological reason why the bodybuilder will take more rest between sets and thus more time with their workout. But that doesn’t mean their workout is best suited for an individual looking primarily to lose weight and get in shape.

Training routines and programs should always be individual specific according to a person’s wants, needs, and physical limitations. For most people, excluding athletes and bodybuilders, you can achieve your goals with 30 minute durations of exercise.

Most people don’t realize that the body starts breaking down after about 30 minutes of intense exercise. There’s little reason for the typical individual to exceed 30 minutes in a single session if they’re exercising properly. An hour in the gym can easily be replaced with 30 minutes of exercise done most anywhere….once you learn how. Years ago, people had a better idea on what exercise was really all about. Long before health clubs became nothing more than an endless sea of equipment and spandex. Back when a gym was actually a place where people went to break a sweat.

Old time fitness guru’s like Farmer Burns and Karl Gotch practiced bodyweight calisthenics and other exercises that focused on working the entire body. It was their teachings that made up the foundation for physical education classes in the public schools. Forty years ago you would’ve been taught that exercise included things like jumping jacks, push-up’s, torso twists, and knee bends. All examples of what today we call “functional exercise.”

I watched a documentary recently regarding physical education classes in our schools that just blew me away. At the time of filming, Illinois was the only state that had mandatory physical education classes in public schools. We’ve removed gym classes in order to spend more time on equivalency tests that determine government funding. Can you believe it? We’ve sacrificed our children’s health in order for better test results and government money. The one school they did show with physical education classes had 8-10 year old children working out on traditional weight equipment. When did this start? Not only is this impractical, it’s contributing to the misleading view our children have with exercise. When we do teach them PE, we teach them how to sit down and exercise! Whatever happened to dodge ball and relay races? Such a shame…the end result is a population that has never been taught the importance of real exercise. In fact, by removing it we’ve taught them it’s really not important at all. It should be no surprise that childhood obesity is at epidemic levels.

It’s time to get back to the basics! Time to get back to real exercise….the kind that actually helps improve your quality of life! The typical weight training routine everyone imitates focuses on aesthetic improvements instead of developments in motor skills, balance, flexibility, and overall strength. Remember, you want a body that you can use….not one that just looks good.

As we age, we’ll all lose things like balance, flexibility, motor skills, and strength. Now we can’t stop the aging process but we can change our quality of life. Whether you still want to be able to play 18 holes of golf or simply put on a pair of socks without sitting down…..functional exercise is for you.

Functional exercise should not be a new catch phrase in the fitness industry. Somewhere exercise became something we did without sweating and while sitting down! Give me a break! Bottom line is exercise should resemble how you move your body. It should contain in some way a form of pushing, pulling, reaching, squatting, and rotating. These are the pillars of human movement….for everyone from a pro athlete to a senior citizen. The movements don’t change…the way in which they are being used changes. That’s the reason we need different training programs. All in all, the exercises either population group should use will be very similar with only the intensity, progression and duration being different.

One of the great things about functional exercises is that they can be completed with very little equipment and space required. That’s why they’re great for home exercise routines. If you have an 8x10 open area you’re ready to exercise with functional exercise equipment.

At Shaping Concepts we’ve devised a workout series devoted exclusively to getting functional fitness in your own home. The “Trial” series can teach you the exercises needed to be done at home and are great for people of any age and fitness level. These workouts contain some of the very same exercises our clients perform in their private one-on-one workouts in our studios. You can purchase this program at any Shaping Concepts.

If you would like personal instruction on functional fitness please contact the studio at 843-757-8626 to schedule an appointment. We provide a totally FREE trial of our services and offer a complete 100% money back guarantee! If you want to get your very own FREE trial CLICK HERE NOW!

Now make sure to watch this video to see the BEST FUNCTIONAL EXERCISE there is…for this time of year…it’s VERY FUNNY!

(This is not a real hurricane. It was only a dramatization)

Chad Cannon is the owner of Shaping Concepts fitness studios in Bluffton, SC.

Jeff Joined the Shaping Concepts Family...Why Not You?

2011-08-16T11:48:00.000-07:00

Let me start off by saying this...I know you may be embarrassed or feel ashamed when you enter a gym or fitness center. We have all been there. Yes, even me. Let me be very honest with you. I opened up Shaping Concepts, a small, quaint fitness studio, for people that feel embarrassed, that don't feel totally accepted or part of the crowd when they enter a gym. I wanted to take that feeling totally away. I can honestly say that I have done that at Shaping Concepts.

In the video below, Jeff, who trains at the Shaping Concepts in Charleston, explain how he became a client at Shaping Concepts after trying the "gym scene", and all the results he has had and worked hard for in just over one months time.

Make sure you watch this entire video...

One of the main criteria I make for myself and my trainers is that we make everyone feel at home, and part of the Shaping Concepts family. Remember the old TV show Cheers? You know...where everybody knows your name. Well, when you walk through the Shaping Concepts doors, someone, if not everyone there will yell out your name. It's just something we do. It makes you feel comfortable.

You may have been able to relate with Jeff on some things he talked about in this video. Going to the gym and trying to workout on your own, not having accountability and structure, struggling to find the time with a busy schedule, etc.

The reality is a lot of people struggle with the same things. Creating the diet and exercise habits for a successful body transformation is not that complicated but it can be difficult when you’re going about it all alone, especially in the beginning.

The benefits of having a coach to hold you accountable and show you the way…

The hardest part of making lifestyle changes is sticking with your new routines until they become a habit. This is where a coach can pay huge dividends. We all know it’s easy to make excuses to ourselves and drift even with the best of intentions. But when you have someone vested in your success it can make all the difference.

I can’t over-emphasize the importance of accountability when starting out on a fitness and nutrition regiment to lose weight and transform your health. When you have someone waiting on you to workout you’ll be much more likely to show up, even more so when you’ve invested in that coaching.

When you don’t show up to workout at the gym on your own does anybody notice?

The littlest of details make the biggest differences with changing your shape. Having someone teach you the most effective way to workout to see results, reminding you daily of how important you said your goals were to you, following up on whether or not you did your cardio, etc.

The most successful people in any sport or business all have a coach or a mentor to help them achieve their best. They learned, often times through the school of hard knocks, that plowing through on their own without direction proved difficult and time consuming.

They understood that the quickest way to get where they wanted to go was to learn from someone who could help them. The same thing rings true for someone who wants to cut off the painful learning curve with losing weight and getting in shape.

Personal training and fitness coaching as an investment to get you where you want to go faster and without the painful learning curve…

When going to the gym or working out a home doesn’t produce the results you’re looking for, consider getting a fitness coach to show you the way. While personal training has the reputation of being expensive, you should look at it as an investment.

The investment you make in yourself in the beginning can more than pay for itself over time when you factor in all the wasted time, failed attempts, cost of programs that didn’t work, gym memberships you didn’t use, etc.

Not to mention the value you place on truly looking and feeling your best. How do you put on a price tag on your happiness, health, self-confidence, and quality of life? I don’t know that you really can. But then again it’s all up to individual and what’s really important to them on how they want to live their life.

Personal training and coaching for a couple of months can go a long way towards helping you see the results you want. The good thing about coaching is you tailor it according to your needs.

In the beginning you’ll want to work with a coach several times a week while you build habits and learn how to do the most effective exercises on your own. Once you’re ready to go do routines on your own you can meet with your coach only as needed.

We have numerous clients now working out at home or in the gym that follow up with their coach just when they want some additional routines to follow or help in a particular area.

The best fitness coaches will always look to teach you exercises and routines you can do on your own so you’re truly becoming empowered to make exercise a life-long habit.

Is it time for you to take action and stop living life accepting something less than the best for yourself?

If you’ve been putting off starting a fitness and diet routine I’d encourage you to draw that hard line in the sand and say now is the time. Enough is enough and it’s time to get serious. The first step is simply making a decision to take action.

You may have doubts on whether or not you could see results like Jeff achieved in his program. I completely understand if you feel that way. Most all of our clients had some uncertainty when they started due to past attempts with changing their shape that didn’t’ pan out.

I’m here to tell you that YES you can do it and I have no doubts you can transform your body and your life once you put your mind to it. Helping people make this change happen is what we do everyday here at Shaping Concepts. It’s the reason I get up every morning and work with so much passion on helping others.

Come take advantage of my FREE consultation and trial of my Bluffton personal training programs…

Make today be the day you decide to take action. I know I can help you and would encourage you to simply fill out the web-form for my FREE consultation and Bluffton personal training trial.

We’ll sit down and discuss what you’d like to achieve and I’ll provide you with my recommendations on the best course of action to take. If I can help you with further coaching, great, but if not at least you’ll leave with a better understanding of how to reach your fitness and weight loss goals.

You could be the next person I spotlight in a video when you join the “Over 20lb Club” at Shaping Concepts.

Hope to see you soon…

Chad Cannon is the owner of Shaping Concepts fitness studios. He can be reached at chad@shapingconcepts.com

A Different Point Of View...

2011-08-11T11:31:00.000-07:00

“Hello everyone, this is Stephanie, some of you may know me as the bookkeeper here at Shaping Concepts and others know me as the crazy workoutaholic. For those of you who don’t know me at all, I am actually both, but I hadn’t always been. Now, I am a very private person and prefer to keep my private life just that, but daily I see so many people walking around where I used to be, not sure of where or how to start working out and then those riddled with excuses, so I asked Chad for this opportunity to personally invite and encourage those of you out there tired of where you are physically and those who are ready to make a change for good to jump in and take the first step and give us a call and schedule a consultation and enjoy a free session – trust me you will not regret it. I can say this because I personally have lost over 50lbs working out at Shaping Concepts and I cannot say there has been one day that I have not learned something new whether it’s about nutrition, injury prevention, or just an insight about myself.

I am currently doing one-on-one sessions with a sprinkling of boot camps and I will tell you I love them both. As I said earlier, I have not always been a crazy workoutaholic. I was a runner in school, but then entered the military, married, gained a little weight, gave birth three times, gained some more, divorced and gained even more weight (total gained approx. 80+). The weight crept on ever so slowly that between working in scrubs and wearing sweats all the time at home I really didn’t notice or didn’t want to accept it. Anyway, as long as my pants could stretch to fit, I thought I was ok; that is, until several of my patients started inquiring how far along my pregnancy was. I laughed it off a couple of times, but it really started to bother me that I had let it get this far. I started to notice that I was tired all the time which, at first, I related really to working nights and raising three kids on my own, but I also noticed that I couldn’t even climb the stairs to my room without getting winded. That is when I reached out to Shaping Concepts because I wanted a place that was small and non-intimidating unlike a gym. Face it, I didn’t know the first thing about working out in a gym and I was fat and did not want people watching me. With that said, I will tell you that it still took me a good six months to actually come in and meet Chad. Why so long? Again, I was embarrassed, I felt I needed to get in shape and maybe lose some weight first which; of course, did not happen on my own so my journey to weight loss and lifestyle changes began with Shaping Concepts. Now I don’t know where you are in your journey, but I will tell you that if it wasn’t for Chad chasing me down on days I overslept from working the night before or pushing me when I said “I can’t” I probably wouldn’t be where I am now which is comfortable in size 8 skinny jeans and training for marathons and triathlons. Thanks Chad! I can also tell you that if you want a kick-butt workout with a personal touch then Shaping Concepts delivers. Between Chad, and the other trainers at Shaping Concepts you will not miss a beat or a pushup – trust me. As you progress in your fitness they grow with you and continue to encourage you through, even when you don’t think you can. If you want camaraderie then try our boot camps, which really boils down to a bunch of friends having fun working out together. It is a great way to start or end any day. However, if you prefer to exercise alone or have specific defined goals and a clear-cut deadline then you might appreciate a more individualized program like one-on-one’s. Either choice you make will not disappoint you, I promise. Lastly, I will say that I am in the best physical and probably the best emotional condition I have been in since my divorce and if you decide to embark on your own journey do so with a journal of pictures and a timeline of your accomplishments, if for no one else but yourself, it will mean a lot later when you look back on where you were. Life is short – don’t put off till tomorrow what you should be doing today! Call me at the studio at 843-757-8626. I would love to help you.”

-Stephanie Griffin

Alright, so as I said in the video, I have a “Trial Offer” for you…

If you think you are interested in a private one-on-one training session personally with me
CLICK HERE FOR YOUR FREE PRIVATE TRAINING TRIAL!

If you think you are more interested in a small group setting, then try out a Boot Camp & Circuit class.
CLICK HERE FOR YOUR FREE BOOT CAMP TRIAL!

Chad Cannon is the owner of Shaping Concepts fitness studios in Bluffton, SC.

A Lack of Accountability Did Her In!

2011-08-03T09:01:00.000-07:00

ACCOUNTABILITY...The key factor when it comes to losing weight, toning up, slimming down, leaning out, getting ripped, pumping up, trimming down, or whatever else you want to call it.

How many times have you tried to start a workout reamin only to quit before you ever got started? That's because there was no ACCOUNTABILITY!

The person in the video, Doreen, really thought she would be able to continue on her regular fitness routine. After years of training at Shaping Concepts, and even one other place before Shaping Concepts, Doreen thought she had enough knowledge to do it on her own. Fact is...she does have the knowledge! At this point she could probably train many of you out there. What she didn't understand was that she received something else at Shaping Concepts that she didn't even know she was getting...

Fact: You don't have anyone to keep track of you at a local gym!

you don't have anyone checking your weight and body fat regularly

you don't have anyone checking your nutrition log regularly

you don't have anyone saying " I want you to get in at least 45 minutes of cardio in intervals before I see you again."

you don't have a set appointment to see anyone

you don't have anyone calling you to see why you were late or why you didn't show up

you don't have anyone making you do 23 more repetitions after you want to stop at 10 just because 10 sounds like a good number

you don't have anyone giving you daily tips on fitness and nutrition to help you get even better results

you don't have anyone there to encourage you along the journey, especially during those hard times which we all have

Face it, even Luke Skywalker had to be accountable to someone...Yoda, the ultimate accountability Jedi!!

Why do you think there are so many private fitness studios now? Real fitness pro's that want to really healp people make a change and get them RESULTS don't work at the local gyms anymore!

That's why I got out...There was simply no accountability in the local gym scene. The people working there are personal trainers. The people that open up and work in private studios are fitness professionals! This IS what YOU want if you want to get

RESULTS!!

A fitness professionalSo what are you going to do now?

You can go on doing the same old routine you've been doing. But think about how you will feel and look one year from now if you keep doing that. What about two years from now? What five or ten years from now? How will you look and feel at that point if you keep doing what you are currently doing?

Now what if you get someone to hold you accountable, say a fitness professional, at a privately owned fitness studio to help you reach those goals that you have right now?

A place this this...

If you went to a place like this and got some good coaching by a real fitness pro, how do you think you would look and feel just one year from now? Two years from now? What about five or even ten years from now?

My bet is that you would look and feel great!!

So what is the lesson in this? Just like Doreen said in the video, ACCOUNTABILITY was the key factor she did not have when she tried to do it on her own. What should you do now?

Here's a little hint...

Trust me when I say that sometimes this is how you want to feel after a workout. Not all the time, but sometimes. Do you train as hard as she did?

Just because you have read this post and have now embeded the accountability thing into your brain, I'm going to offer you a "Get Started Trial". Your not going to buy a car unless you test drive it first, correct? So I'm giving you a "Test Drive" with No Obligation and No Pressure to buy. Just come in to see if this is something that you need to get you headed toward your goals.

YES! I WANT TO TAKE A TEST DRIVE

These people all took the Test Drive and found out that it was a good fit for them…
Rochelle C. lost another of 5 pounds this month. She also lost 5.5 inches. That's a total of 10 pounds in less than two months at Shaping Concepts and with the help of the AdvoCare 24 Day Challenge. Great job Rochelle. Keep it up!

Amanda H. lost of 5 pounds this month. Amanda is making great progress! Keep up the great work.

Bob C. dropped 7 pounds, 4.5 inches, and went from 25.2% body fat to 23.5, and 27.7 BMI to 26.6 on the AdvoCare 24 Day Challenge.

Peggy A. lost 4 more pounds this month. That makes a total of 27 pounds now! Great job Peggy! Whoo Hoo!!!

Liz H. for losing another 4 pounds this month. That's 12 pounds total lost Liz! Way to go!

Joni G. did it again! Way over 100 pounds lost now Joni! You have transformed your life! I totally look up to you for all the hard work you've put in!!!!!

…And that’s just a few for the month of July

YES! I WANT TO TAKE A TEST DRIVE

ACCOUNTABILITY, thats the key to YOU getting the RESULTS YOU truly want!

Chad Cannon is the owner of Shaping Concepts fitness studio in Bluffton, SC.

Rev Up Your Workout Routine

2011-07-18T04:21:00.000-07:00

I'm a runner, because I love to compete against myself to see how fast I can finish a 5k, 10K, half marathon and even a marathon. I'm not a runner to keep the fat off my body. In fact by running long distances the body will actually gain body fat, and lose muscle. A person will need to put more energy into their body with more complex carbohydrates than the norm bacause that's where the energy comes from in order to have a sufficient amount of energy to do distance running (anything that takes more than 45 minutes).

You'll see this a lot in gyms where people will takes spinning classes everyday in order to lose weight, or get on the stair climber for 2 hours, five days per week...and gain weight. The people that do this will end up either eating more because they need the energy to do these long drawn out cardio routines, or burn muscle instead of fat because they have run out of all energy from a lack of food. Once energy is gone from the food you ate, the body starts drawing energy from your muscle. This increases the body's fat.

So how do we incorporate cardio into our workout routines without gaining fat?

Simple, it's called Interval Training. This can be done with a cardio based exercise like running, or biking, where there is a hard part, and a recovery part. An example of this would be running fast for 2 minutes, then doing a slow jog to recover for 1 minute, then repeating this for a total of 20-40 minutes.

Another way of doing Interval Training is incorporating it into your resistance training sessions. I personally love this way because it certainly saves time, as well as increases the body's metabolism with the addition of adding muscle at the same time. An example of this would be 20-30 body weight squats (which is cardio based) into 20-30 push-ups, then run for 90 seconds. Repeat this 5-7 times and your body will have burned more calories, gained more muscle, and lost more body fat than it would have with an hour of just running.

So if you are one that really wants to burn more fat calories, and not just push yourself, then try these Interval type workouts. You won't regret it as the fat will start dripping off of you!

Chad Cannon is the owner of Shaping Concepts in Bluffton, SC.

4th of July Family Fun Workout!

2011-07-02T06:46:00.000-07:00

You can do this with a whole group of people, family and friends.

(If you are with a group of people, divide the group in half so you have 2 teams).

This would be REALLY fun to play with your entire family if you have kids.

You could play in the backyard after dinner on a nice summer evening before the fireworks begin.

===============
THE SET-UP
===============

Set up 4 cones in a diamond representing home plate, first base, second base, and third base.

At each base, you have to do a bodyweight exercise.

So here is an example:

Run to first base and do 10 pushups
Run to second base and do 10 jumping
lunges each leg
Run to third base and do 15 squat jumps
Run to home plate and do 15 squats

After you do the squats at home plate, that counts as one run. Continue on for 10 minutes and try and score as many runs as possible.

If you are on a team or going against a friend, try to score the most runs.

***If you are by yourself, you can challenge yourself by doing this workout for
4 weeks and trying to score more runs
at the end of the 4th week than you did
during the first week.

This will show you how much your fitness level has improved.

Have fun!

Have a fantastic and a happy 4th!

Chad Cannon is the owner of Shaping Concepts Fitness Studio in Bluffton, SC.

Burn 1000 Calories in this 60 minute Workout!

2011-06-29T05:00:00.000-07:00

I want to talk with you today about "Burst Training" and how many fat calories you will burn off doing this type of workout.

Losing weight and body fat is all about burning off unwanted calories, and there are workouts that help you do that better than many others.

My Burst Training workouts are by far some of the best types of workouts there are for burning fat calories like crazy and do it in a very short amount of time.

In the video above, one of my clients had on a calorie counter and kept track of her burn status during this workout. After a 60 minute session she burned over 1000 calories. Honestly, that's hard to do in 60 minutes with any type of workout. But with Burst Training, it's VERY possible!!

Burst Training is a combination of 5-10 powerfull movements that combine both strength and cardiovascular fitness. You simply go through these few exercises, then keep repeating them. Each set is a short burst of high intese, high energy calorie burning!

Many times a combination of different types of movements, such as a squat and press will burn even more calories. So combining two or three exercises into one is even better.

Check out this video and see how it works.

Chad Cannon is the owner of Shaping Concepts fitness studios in Bluffton, SC.

Liz Listens To My Newsletter...To The Extreme!

2011-06-29T04:45:00.000-07:00

In my last newsletter I talked about getting out of your comfort zone. One of my clients, Liz, read it and got pretty inspired, and took what I said very literally and to the extreme. Liz is definately getting out of her comfort zone. Watch the video to see what she has done.

It's not always extreme sporting events that gets you to that uncomfortable state of mind. I just want you to put yourself in uncomfortable situations. It doesn't always have to be the this extreme, but hey, Liz is becoming a new woman for doing this. I give her a lot of credit! She has a goal and is motivated to change. Great job Liz!

What can you do to get out of your comfort zone?

Chad Cannon is the owner of Shaping Concepts fitness studios in Bluffton, SC.

Grow Emotionally Before Physically

2011-06-24T05:16:00.000-07:00

The moment you let yourself settle for anything less than better is the moment you let yourself down.

It's very hard to push yourself to where you want to be in life. It's scary. It's a place we are not comfortable with. It's a time in our lives where we have doubt.

On the other hand, think of all the good that can come from pushing yourself out of your comfort zone. Doing things that we don't think we can is the best feeling in the world. Take sky diving for example. Not many people will ever have the courage to do something like that. But the fact is, many people have done this before you and me, and many of those people didn't think they could. Many of these people were completely out of their comfort zone. But they did it, and even though they were scared to death (literally), they still did it, and were just fine after it was over. And I'm almost sure that after they were done, most of them said, "I want to do that again".

It's the thrill of going through the experience, the build-up, the battle, the time fighting yourself and your courage. It's not about the end result, but totally about the change you personally go through emotionally during the climb to get there.

Take yourself out of your comfort zone in order to grow as a person. If you don't change mentally, the physical part probably won't happen. Getting yourself out of your comfort zone really helps you change emotionally, and fast.

Chad Cannon is the owner of Shaping Concepts Fitness Studios in Bluffton, SC.

How "Fit Smart" are you?

2011-05-16T04:11:00.000-07:00

I have a fitness quiz for you this week. How smart do you think you are about fitness, nutrition, & weight loss?

Question #1
For an anaerobic workout, you would:

A) Walk/jog on a treadmill for about thirty minutes
B) Boxing on the punching bag for 10 minutes
C) Preform resistance training exercises such as push-ups, squats, dips, etc.
D) Walk fast on a treadmill at a 10% incline for 20 minutes

Question #2
To lose weight you want to eat a minimum of how many calories per day?

A) 500-700
B) 700-900
C) 900-1200
D) 1200-1500

Question #3
A carbohydrate is broken down into two parts, a complex carb and a simple carb. Whole wheat breads, brown rice, and oatmeal are in what catagory?

A) Complex Carb
B) Simple Carb

Question #4
Which is a simple carb?

A) pasta
B) apple

Question #5
Interval Training consists of:

A) long, slow workouts
B) switching from a bike to a treadmill to an Elliptical every 10 minutes
C) performing a cardio exercise fast, then slow, or hard, then easy over and over again.

Question #6
Breakfast is the most important meal of the day because:

A) It increases the metabilism after a long night sleep
B) It's not the most important meal
C) It's good to have some simple carbs in the morning

Question #7
How many calories does it take take to burn one pound of fat?

A) 500
B) 3500
C) 1700
D) 350

Question #8
About how many calories will you burn either walking or running one mile?

A) 100 calories
B) 35 calories
C) 250 calories
D) 50 calories

Question #9
To make a change, or a body Transformation in the body, a person must perform how many resistance training workouts per week and how many cardio workouts per week?

A) 1, 3
B) 4, 2
C) 3, 4

Question #10
To burn off more fat, you must:

A) eat more protein
B) eat less calories
C) eat a complex carb and a protein each time you eat
D) do cardio for two hours everyday

Answers: (1) c (2) d (3) a (4) b (5) c (6) a (7) b (8) a (9) c (10) c

Chad Cannon is the owner of Shaping Concepts in Bluffton, SC

Die Fat or Get Tough

2011-04-25T04:23:00.000-07:00

Fat people eat for pleasure...Fit people eat for health

Fat people believe diets don't work...Fit people believe people don't work

Fat people are waiting to be rescued from obesity...Fit people know no one is coming to the rescue

Fat people eat emotionally...Fit people eat strategically

Fat people give into cravings...Fit people prepare for cravings

Fat people are controlled by food...Fit people are guided by vision

Fat people believe there's a hidden secret to being healthy...Fit people know there is no secret

Fat people are afraid of being fat...Fit people aren't afraid of anything

Fat people expect weight loss without pain...Fit people know everything has a price

Fat people see food as their enemy...Fit people see food as their friend

Fat people make excuses for being fat...Fit people know their is no excuse

Fat people see exercise as a chore...Fit people see exercise as fun

Fat people expect results without change...Fit people expect results through personal growth

Fat people believe they can always start over on Monday...Fit people know Monday is never coming

Fat people are motivated by fear and security...Fit people are motivated by love and abundance

I highly recommend this book for anyone trying to lose weight as it might just spark a different type of thinking in you than you've had in a long, long time.

Chad Cannon is the owner of

Shaping Concepts Fitness Studio

in Bluffton, SC.

One Thing Everyone Must Do To Lose A Large Amount Of Weight

2011-03-21T15:29:00.001-07:00

There is one major factor that I think everyone must do in order to lose a significant amount of weight. It doesn't have so much to do with burning calories, although it does burn many calories. It has nothing to do with eating correctly, although it does make you eat significantly better. It has everything to do with self confidence and taking control of your life. Once you do this one thing, then do it again, and again, then accomplish something you never thought possible, all of the sudden your life goals change, your weight loss journey doesn't seem so hard anymore. Doing this just changes every aspect of your life.

What is it? It's not running, as many of you might think. It's doing something totally out of your comfort zone, such as a 5k road race or a 10k. Even a half marathon, or a full marathon.

If you've never done a road race and want to lose a good amount of weight, you've got to stop thinking about the weight loss and start thinking about changing your life, and getting out of your confort zone. Guess what? Doing a 5k road race, just finishing it, will bring you a sense of satisfaction you've never felt before, thus a new start to a new life.

Even if you walk the whole thing, which many people do, you will get so much out of completing it. There's really nothing like it.

Watch this video of how one person changed his life around. It all started with one step...

I will be starting a Shaping Concepts running club very soon called the SCRunningClub. Who wants to join me in changing their lives?

I'll be sending out more information very soon about my running club. In the meantime... get up and go for a run.

Chad Cannon is the owner of Shaping Concepts Fitness Studio in Bluffton, SC.

My Top Three Abdominal Exercises (For Now)

2011-03-21T06:00:00.000-07:00

Everyday someone asks me "Chad, what are the best ab exercises?". I normally say something like eat 5 times a day, do cardio 3-4 times per week and a total-body resistance training 3 times per week. But I'll give you the answer you want to know.

You can do crunches all day long, which will eventually make your neck hurt, but there are three exercise I love that are 100 times more effective than uncomfortable crunches. Those three exercises are a plank, a side plank, and ball roll-outs.

Now of course there are many different variations and progressions of each, but I'm going to give you the basics.

#1 The Plank

Just holding a plank position works so many different muscles, it's almost impossible to name a muscle it's not working. This is by far one of the best abdominal exercises there are.

#2 The Side Plank

Basically the same as the regular plank, the side plank really works the "love handles" as we like to say. This exercise also works many other muscles at the same time.

#3 Ball Roll-Outs

Ball roll-outs are one of my favorate for hitting the lower half of the abdominal area, including many other lower and upper body parts.

As simple as I can get it, there are my top three (basic) abdominal exercises.

Chad Cannon is the owner of Shaping Concepts in Bluffton, SC.

Fitness and Weight Loss Myths…Exposed

2011-03-18T04:26:00.000-07:00

The 9 Biggest Myths about
How To Lose Weight and Change Your Shape

Myth #1: Skipping breakfast will help me lose weight by eating fewer calories.

If you’re trying to “eat less” in order to “weigh less” sooner than later you’re going to discover that you’re only starving yourself fat. How can that be? Research has shown that people who eat all their calories in one or two meals gain more weight than those who space out their calories over several meals. Why? Because of hormonal responses in the body that make them prone to storing fat rather than burning it. We’ll talk more about this later…

Myth #2: You need to count calories if you really want to be successful with losing weight.

A recent study from the Journal of the American Medical Association may indicate otherwise. Two groups were assigned meal plans. Group one was told only to eat whole grains, fruits, vegetables, nuts, olive oil and foods typical in a Mediterranean diet. There was no instruction on amounts, calories, portions, etc, only to eat these foods until full. Group two was told not what foods to eat but specifically what amounts and percentages of nutrients to eat. You know like 50 percent carbohydrate, 30 percent protein and so many total calories, etc. What happened? You guessed it, without counting group one lost more weight and inches while eating fewer calories.

Myth #3: Not being able to stay on my diet is due to a lack of willpower.

Wrong, you can’t fight the biology of your body! If you try you’ll lose every time. When you don’t eat your body sends signals to your brain that you need food. For example when you’re hungry your body releases Ghrelin (a hormone produced by your stomach) that sends chemical impulses to your brain signaling it’s time to eat. The chemical impulses keep coming until you stop them by eating something. Willpower has nothing to do with it.

Myth #4: I should eat low-fat or low-sugar diet foods when trying to lose weight.

These foods are part of the problem. A primary culprit of weight gain in the US is the use of fructose, namely high-fructose corn syrup. This sweetener is used mostly in processed foods. We’ve gone from practically not consuming this substance at all in 1960 to now the average American eating 63 lbs of it a year! Foods with fructose turn off your body’s natural hunger hormones making it easy to consume excess calories.

Myth #5: Eating more fiber will only make you go to the bathroom more often.

Many of us associate fiber with something you’d only increase in your diet if you were constipated. In reality fiber is a bona fide weight loss super food. It slows down food moving through your digestive system, thus making you feel fuller longer. You’ll see recommended daily intake of 30 grams per day but I recommend 50-60 grams for maximum benefits. Besides controlling blood sugar and decreasing insulin levels, fiber also reduces calories intake for up to eighteen hours a day. Look to gradually increase you intake. Yeah sure if you’re not eating anything but processed, refined foods and you start eating fibrous foods you’re going to spend more time in the bathroom for a day or so. You’re body is helping you remove metabolic waste and toxic build up. This is a healthy process that will leave you with more energy and an improved efficiency for burning fat. Look for foods (breads, cereals, etc) that have >3 grams of fiber per serving.

Myth #6: I have to spend an hour or more working out in the gym if I want to lose weight.

Who made up this crazy one-hour rule that everyone seems to go by? Bodybuilders that’s who….and I’m guessing their goals are a little different that yours. Thirty minutes of resistance exercise done three times a week when combined with daily aerobic exercise and supportive nutrition will produce amazing results.

Myth #7: Low carbohydrate diets are the most effective means for losing weight

Everyone knows somebody who lost a lot of weight on Atkins or some other “no-carb” diet. But then again we all know the person who when they stopped the diet, returned to their original weight and got a bonus of a few extra pounds to boot. The first question you have to ask yourself is do I want to lose weight or body fat? There is a big difference.

When you start restricting carbohydrates from your diet your body will respond by pulling from its stored energy reserves. The first reserve it goes to is stored carbohydrate or “glycogen.” You were thinking you lose fat first didn’t you? Sorry, your body will hold onto fat because it’s insurance for future survival. Here’s the catch with using all your stored carbohydrate for energy. For every gram of carbohydrate you pull for energy you take approximately 4 grams of water with it. It doesn’t take much to start seeing a significant decrease in water weight if you follow this strategy. Looks great on the scale but what’s really happening in your body?

Unfortunately, there’s some more bad news. When your body starts to run out of stored carbohydrate you open up the door to muscle loss. Your body is looking for energy and it doesn’t know if this is a real “wandering through the desert” kind of shortage or that you’ve just decided to go on a fad diet. It simply can’t tell the difference.

Remember fat is your last line of defense and the insurance policy for preservation in tough times. This is genetic, hereditary stuff handed down from our ancestors. Your body will first respond to energy restriction by slowing down your metabolism. Guess what uses a lot of energy in your body and keeps your metabolism on high? Muscle tissue. Guess again what your body will start feeding off of in order to keep your metabolism low for energy conservation? Bingo…that’s right muscle tissue. Ouch this is getting painful!

Obviously you know it’s not a good idea to lose muscle but here’s something you may not know. The muscle cell is the ONLY place in your body where you can use fat for fuel. When you start stripping away lean muscle you in essence remove the fat burning furnaces in your body. It’s now harder to lose fat and you’ve got a slower metabolism that will make it easier to store fat once you start eating carbs again. The boomerang has made its return and it’s carrying some extra fat for your waistline. Double ouch!

Myth #8: A regimen of cardiovascular exercise will burn the most fat

This cardio myth ranks right up there at the top of misconceptions people have with exercise and weight loss. I see people all the time in health clubs running on treadmills for 5 days a week at 60 minutes a crack without ever looking any different. How is it that they don’t lose a bunch of fat from all that running? The answer lies in simple exercise physiology. Let me explain…

In order to burn fat three things have to be right with your body. Number one you must have an energy balance of calories in/out in order to send the right chemical signals to your fat cells that it’s ok to release energy. Remember our self preservation talk from above. Unfortunately most of these cardio die-hards have also cut calories in addition to doing hour long workouts. Their burning up a ton of calories but they don’t have enough energy coming in to meet demand. Their body holds onto fat and starts breaking down lean muscle.
Can you say “fat storing” mode?

Number two you must have metabolically active lean muscle. This is where resistance training comes into play. You must do resistance training to build and maintain lean muscle. Many people skip this type of training because they don’t want to get big muscles. Who ever said that weight training was going to make you automatically get muscle bound? This is another myth well talk about in a minute. Bottom line is you must work your muscles with resistance training if you want to become efficient at using fat for fuel.

Number three is you must follow the correct progression with your cardio workouts if you want to get good at burning fat. Without getting into too much detail here let me explain. Here are some facts. Your body can only use fat for fuel when you’re in what’s called an “aerobic state,” which simply means your meeting momentary oxygen demand. It is very important that you develop what’s called an “aerobic base” by completing low intensity cardio workouts at approximately 50-75% of your maximum heart rate. Most people jump right over this stage because they think the harder the workout and the longer they go, the more effective it will be. It simply doesn’t work that way.

High intensity cardio workouts (intervals) can be very effective but ONLY if you’ve first developed an aerobic base. Walking is very effective at helping people lose weight because it works your body in the aerobic energy system, thus allowing your body to use fat for fuel. The skinny on this matter (no pun intended) is you should start off with low intensity aerobic exercise for 5 x per week at 30-45 minutes each session for at least 4-6 weeks before even thinking about doing higher intensities. Contact me and I can help you build a cardio program that is personalized for maximum results.

Myth #9: Lifting weights will only make you big and bulky

I get this one all the time from the ladies who are afraid to lift weights because they don’t want to get big muscles. Here’s the truth. Muscle mass increase only occurs when there has been a significant amount of overload applied to the muscles in conjunction with a positive caloric balance (eating more calories than is needed) and the right amount of testosterone available for growth. In short unless you’re lifting very hard and heavy, you’re eating a lot of calories and you’ve got lots of testosterone, you’re not going to have this problem.

Resistance training done correctly can help you tone and firm, increase bone density, improve your posture and burn fat. If you’re serious about making a body transformation you MUST include resistance training into your routine along with aerobic exercise and supportive nutrition. Notice the key word “must.” It simply won’t work as well with just diet and cardio.

Weight Loss Secrets Revealed:
Four Secrets To Finally Achieving The Weight Loss,
Health And Fitness Results You Want....

1. The secret to making a simple Commitment to your exercise program. The big companies who are stealing your money want you to believe that an over the counter diet pill, fad diet or a special machine will solve all your weight loss and fitness problems. This is counter-intuitive and insults your common sense. But people still want to believe – because there’s so much PAIN. The real “secret” is quite simple and I’ll distill it for you right here: eat 4 to 5 small healthy meals per day and perform a combination of aerobic and resistance training exercise. Take out your calendar right now and mark off the time each weekday for the next 12 weeks when you will commit to exercising. Then do it. Your consistent commitment will bring you the results you want.

2. The secret of having a Coach. Almost every self-help book ever written talks about the critical importance of having a coach/mentor. A coach is an experienced and trusted counselor or teacher. It’s inevitable that you will come up against hard times on your path to losing weight and getting fit. A coach will guide, motivate, educate and support you – so you can easily and rapidly overcome these hurdles. A coach is critical to systemizing your exercise program for maximum results and assisting you in heightening your motivation and strengthening your commitment. And a coach becomes your “objective feedback system,” helping you see, understand and correct the problems that are interfering with your progress. Exercise and nutrition are bona fide sciences and learning everything you need to know on your own can take years of struggle – but not if you have a coach.

3. The secret of Progression. Have you ever met someone who says they exercise week after week, month after month, even year after year and aren't getting any new results? Believe it or not, doing the same workout over and over without expert guidance to direct your progress will actually decrease your fitness. You must learn how to progressively improve and fine-tune your efforts for maximum weight loss and fitness results.

4. The BIGGEST secret: Accountability. In a recent study at Virginia Polytechnic University, researchers divided people starting a walking program into two groups. Every week, each individual in one group got a phone call asking how their exercise program was coming along; the other group got no calls. At the end of 24 weeks, 45% of the individuals who got the phone calls were still walking compared to just 2% who did not receive calls. The results show that weekly accountability increases the likelihood of sticking to your exercise program by 2200%!

What you’ve just read is some of the most valuable information you will ever hear on how to lose weight and get fit. And having the RIGHT information is critical. But intellectually understanding what should be done, and actually doing it, are two very different things.

The truth is most people can’t get a grip on the three essential factors that separate those who achieve real and lasting physique transformations from those who don’t. Most people have difficulty with the commitment; don’t grasp the importance of progression; and lack the personal accountability to achieve their weight loss and fitness goals. Why? Three reasons:

1. Bad information
2. It’s easy to cheat yourself
3. No guidance.

Chad Cannon is the owner of Shaping Concepts fitness studio in Bluffton, SC.

Top Nutritional Strategies For Maximum Fat Loss

2011-03-16T04:09:00.000-07:00

So there are many things we can do nutritionally to burn fat. Of course you know that a good amount of cardiovascular and resistance training are also needed. However, speaking nutrition only below are my Top Nutritional Strategies For Maximum Fat Loss…

1) Increase meal frequency in order to stabilize blood sugar levels and thus minimize insulin secretion (the fat storing hormone). Eat small servings of food every 3 ½ to 4 hours instead of 1-2 larger meals during the day if you want to lose weight.

2) Increase fiber in your diet to reduce sugar cravings, improve digestion and provide a sense of fullness at meals.

3) Increase fruits and vegetables which contain phytonutrients and antioxidants that are essential for protecting and maintaining thousands of functions at a cellular level including fat burning.

4) Avoid the whites including white pasta, white bread, white potatoes, white rice, cakes, cookies and basically any food that is lacking color.

5) Increase the colors by eating more fruits and vegetables with a wide variety of colors. The more color in your diet the better.

6) Avoid foods which contain “enriched, high fructose corn syrup or hydrogenated” in their ingredient lists. These three words are a main culprit with today’s obesity epidemic. Stay away from foods that contain these ingredients as much as you can.

7) Avoid fried foods by choosing baked, grilled, broiled, seared, sautéed or other more healthy options. This is an absolute must if you’re serious about losing weight.

8) Use flax seed oil to increase the amount of healthy omega 3 fats in your diet. Taking just 1 tbsp per day can add 14g of healthy fat to your diet. When combined with protein and high fiber carbohydrates you’ll feel fuller longer, reduce sugar cravings and raise your metabolism for increased fat burning.

9) Minimize dairy products for best results. Yes they’re high in calcium but so are leafy green vegetables which will help you lean out much better. Bottom line is milk is for growth, that’s why we drink it as babies. Choose skim milk for your cereal or look at alternatives such as soy milk.

10) Increase water intake while minimizing or eliminating sodas, sweet tea, Gatorade, fruit juices and alcoholic beverages. Multiply your weight by .55 to determine the desired number of ounces of water per day to drink.

11) Keep a food journal to track your habits and discover what improvements can be made with your diet. People who journal their diet habits in the beginning are several times more successful than those who do not. Success leaves clues.

Chad Cannon is the owner of Shaping Concepts fitness studio in Bluffton, SC.

Bathing Suit Season Is Just Around The Corner

2011-02-28T05:18:00.000-08:00

Don't get stuck in a corner thinking it's too late to look good in a bathing suit this summer. It's not too late at all.

With a little hard work and good will power, the average weekly weight loss for women is 2 - 2.5 pounds, and 2.5 - 4 pounds for men. Think about how much weight you could lose in just one month of sticking to it. Now think about two months. You could be down 16 - 30 pounds in just 8 short weeks, right when bathing suit season hits.

How much different will your body look after dropping 16 - 30 pounds? My guess is a lot different.

I know, I know. You're saying right now..."I just don't know where to start". Let me tell you where to start...

First off, get off your you behind, and stop looking behind you. What's in the past, is in the past. Nothing effects you losing weight except what you do now, and in the future. Forget what happened yesterday. Do these three things for the next 30 days and see what happens:

1. PowerWalk for 30 - 45 minutes Tuesday, Thursday, Saturday, & Sunday.

2. Do 30 repetitions of each of these execises (Body weight squats, toe or knee push-ups, walking lunges, tricep chair dips, and bicycle abdominals) on Monday, Wednesday, & Friday.

3. Eat breakfast, lunch, & dinner, each with a handful of a protein, a handful of complex carbohydrate, and either a handful of fruit or vegetable. Then eat a protein only snack between the three meals.

Just doing those three things dosn't seem like that much. That's because it's not. But here's the key factor in all of this that will get you those weekly results you are looking for...

BE CONSISTANT

If you are consistant, the weight will drop off like leaves on a tree in the fall. And then you WILL be ready for the bathing suit.

Chad Cannon is a weight loss expert and the owner of Shaping Concepts of Bluffton.

What is a Goal?

2011-01-14T04:20:00.000-08:00

What are goals exactly? Let me change that question a little...What are the best goals for you?

Many times when I ask people what their goals are. More often they reply with something like "I want to lose weight". This is not a goal!

A goal must be something very specific. A goal should have many parts to it. A goal should have a specific "what", a specific "when", and a specific "why". The key ingredient is the "why".

Here's a great example of a goal instead of the average "I want to lose weight":

I plan on losing (notice I said plan on..., instead of saying I want to...) 8 pounds by Feb. 4th (notice I didn't say in the next three weeks - weeks just go on and on), because I am very embarrassed being naked in front of my wife.

Be very specific when it comes to setting goals. Be honest, how many of you have had that "I want to lose weight" goal for over 2 years now? There is no specification to it! Which means you have no reason or sense of urgency to attain it.

The key ingredient IS the reason why. The reason why is NOT "because I want to be healthy" or "because I'm fat", or "because I want to look better". You need to answer "why" you want to be healthy, "why" you are fat, or "why" you want to look better. Those are where you will find your reasons. Just keep asking yourself why. Once you get a little emotional about it, then you have found your reason.

The "real" key ingredient! There is one other thing that is an absolute must when it comes to goals. Two things MUST be done. And by doing these two things, achieving your goals will be 99% more successful!

#1 Write down your goal...with all the specifics! Including the reason why.

#2 Tell people, as many people as possible what your goal is. They don't have to know your reason, but by telling other people what your goal is, this makes you accountable to each and every one of them. Your goal will be much more attainable when there is accountability involved!

Don't forget to set goals. Everyday brings a new challenge and we need all the help we can get.

Chad Cannon is the owner of Shaping Concepts Fitness Studios in Bluffton, SC.

The Biggest Factor in Weight Loss

2011-01-12T04:27:00.000-08:00

Alright, let's pretend you're driving across the country. You know you cannot do it in one day. It's going to take more than just a day right? Right! And it's going to be long, drawn out days in the car, where you will get stiff and very uncomfortable, because that's what happens when you sit in a car for a long period of time. Sooner or later it's just very uncomfortable.

So what you normally do is plan on stopping every couple of hours for a few different reasons. First, to loosen up those legs and move around a little. You've got to get that blood flowing again before you get back in the car for another few hours. You also usually refuel not only the car, but also yourself. The car obviously cannot go anymore unless you fuel it up. You will not stay awake unless you fuel your body with energy foods.

So every few hours, you keep doing this, stopping, loosening up, refueling. Then since you know you cannot make it across the country in one day, you have already planned on stopping for the night in a hotel. You planned this. You already knew you were going to stop and rest. You knew it was going to take more than just one day.

So you were okay with the distance you drove that day, and knew you had more to go tomorrow. Again, this was in the plan.

You did what you could that day. Then moved on to the next. You didn't try to get across the country in one day, because you knew it was impossible.

So why do we, as a population, try to deal with health related situations so fast. It's impossible to lose 200 pounds in one day. It's impossible to lose even 20 pounds in one day. Why not be happy with our efforts for what we did that day and know that we have to do more tomorrow.

My point here is that we need to think of weight loss in small steps, one day at a time, knowing that there are more days to come. It's going to be a long drive. Weight loss doesn't happen in one day. We need to stop being so disappointed when we don't lose 20 pounds each day.

I want you to think of TODAY, not tomorrow, knowing there will be tomorrow, but just get through one day at a time, doing all that you can TODAY.

Stop thinking about losing 200 pounds, and start thinking about losing 2 pounds...TODAY!

Stop thinking about the big picture (Stop looking at the map of the entire country). Just look at what you can do to be as healthy as you can be TODAY (pick a spot on the map only 8-10 hours away as a stopping point to find a hotel and rest).

The biggest factor in weight loss is not looking too far ahead, and doing what you can today!

Chad Cannon is a Weight Loss Expert and owner of Shaping Concepts Fitness Studios in Bluffton, SC.

My Legs Are Killing Me!

2010-10-28T10:19:00.000-07:00

My legs are killing me!
Before I tell you why, let me say that I have a problem! A Big one! However, it is a good problem to have…I think.

I, being a former athlete, feel like I consistently need to achieve new and bigger things, athletically. For some reason this motivates me more than you can imagine. Maybe I’m going through a mid-life crisis or something. I don’t know.

About a year ago I took up serious distance running. Now when I say serious, I don’t mean trying to make the Olympic team or anything. What I mean is trying to achieve more than I think I physically can do. Why? Because I know in the back of my mind it can be done if I just put my mind to it. I like to push myself to the limit at certain things, and then some, and really see how far and how hard I can push myself. Call me crazy! Most people do!

So anyway, about a year ago I decided to run a 5k on Thanksgiving day. Oh yeah, Thanksgiving day was only three weeks away and I had not run in over a year. I called up my uncle in Ohio and asked him to find a 5k for me ( and him) to run together since that’s where I was going to be during Thanksgiving. He called and said he only knew of a 5 mile run, not any 5k’s in that area, and somehow he convinced me to run it. I really didn’t think I was going to be able to finish it. I was truly thinking that I could struggle to finish a 5k, but 5 miles was an entire different thing. That’s 2 extra miles. To make a long story short, he convinced me that if we did it together, I could finish it, and guess what? I did. And I did it fairly easily, only after three weeks of training. By the way…Thanks Uncle Mac! I think that’s where this whole thing started. He convinced me to do something I didn’t think I could. And I did it!

So after that I joined a running club here in Bluffton. Why did I do that? Easy…to find a coach to help me train correctly. I started out wanted to run strictly 5k’s. And week after week I ran with this club and struggled through 4-5 miles. One day my “coach” said we’re going 8 today. I’m thinking 8 miles…are you kidding? Well I did it and felt okay. Ever since that day I have never once struggled through 4 or 5 miles. Never! Something clicked in me physically and mentally that 4 or 5 miles really wasn’t that hard anymore. So I started running some 8k’s, some 10k’s a lot of 5k’s and then I turned 39…

Yes, that’s old for my broken down athletic body that used to take beatings in sports for almost 28 years. Trust me, my body has suffered.

So yes, I turned 39 and I needed something else. I kept seeing something about a Mud Run with military obstacles and things. Finally I signed up even though I am totally scared of heights (the Mud Run had 4 or 5 15-foot walls to climb). This was something I knew I was going to not be able to do. However, just like before, I signed up, which was a big step for me, and got a few friends together, and did it. Oh yeah, you bet I struggled over those walls, but with a lot of encouragement and nudging, my friends helped me over each one. And I must say, that race was a blast. We didn’t go out to “race”. We just did it to finish and have fun and of course I did it to conquer a major fear of mine.

So my legs are hurting. Here’s why…

Finally! I know I tend to babble sometimes.

About 4 months ago, I didn’t something I really thought my legs could not handle any longer. I signed up for a half marathon. That is 13.1 miles. With all the punishment I put on my legs back in college sports and even after college, this would be a huge step for me.

When I signed up trust me when I say I didn’t think I could finish it. But I signed up anyway, because again, I wanted to prove to myself that I could. This would take some major training on my part and I knew I couldn’t slack off. I had one goal from the day I signed up…to finish. I followed a strict training plan as much as I could. Yes I waivered off every now and then, but I always got right back on track. I even had two injuries along the way. However, about half way through my training plan, I added another goal. No longer was it just about finishing. Now I also wanted to finish without stopping. 6 weeks before that I thought that was going to be impossible.

Now I was training not to stop. About 2-3 weeks before the race, I started thinking about another goal. I was training for running an 8:30/mile pace the whole time, which is about a 1 hour and 52 minute plus half marathon. Well I started thinking about breaking 1 hour and 45 minutes. That’s an 8 minute mile. Before this training started, I was barely running 7:30 pace during 5k’s. Now I had the thought of 8 minute miles. I am crazy? Yes.

So I went into the race saying I’ll be happy to not walk and to run an average of 8:15 pace.

Here’s how the race went and why my legs are killing me now…

It was dark, cold and dreary out at 5:30am when we had to be at the starting line. (even though the race didn’t start until 7am) I arrived there on time, ate enough in the morning to get me through the race, and even had pasta all day before the race. So I was fueled up, warmed up well and was ready to go. The horn went off and off we went (all 5000 people). I said to myself “don’t go out to fast, but don’t get caught in the crowd as well”. I came up to the 1 mile sign and the clock read 8 minutes and 52 seconds.

You really don’t want to know what I said at that point. But it wasn’t good. So I suddenly picked up the pace quite a bit thinking I’ve got a lot of time to make up now. I picked off people left and right and felt good until we came to the only hill in the race. I was already too tired to make it up the hill, so I backed off enough to make it up as many of those that I had just passed, passed me right back. Coming down the hill I just relaxed and let the decline take me. I passed many people again, but without using any energy, and found my groove. I passed the 2nd mile in 8:10 and found a nice couple to run with.

I asked them what their goal was, and they were trying to break 1:45. So I said “great! I’m going to stick with you guys if that’s okay”. Of course they said yes, and we chatted and chatted, and chatted. We were talking so much that my 3rd and easiest mile was 7:42. I just made up my time from the beginning, and now had others to help each other through. Guess what? My goal of 8:15 pace was no longer. I wanted that 8 minute pace and I wanted to break 1:45. We were running pretty much 8 minute pace from there on out, however…

At the 6 or 7 mile point, even though my lungs were doing just fine, my legs said to me “not today Chad”. They did…I heard them loud and clear.

My quads started to cramp up. Not sure why. As I said before, I ate well, was hydrating at every water station, yet it was still happening. The couple I was running with helped me through it, telling me to keep shaking them out and it will work itself out, just don’t stop. So that’s exactly what I did. That nice couple really helped me, but eventually got a little ahead of me with every step, even though I was still holding that 8 minute pace. I was really struggling. At mile 11, my legs just said “NO MORE”.

Well, I told my legs to shove it where it counts, and I kept going. I was not about to stop with 2 miles left. I was going to finish. I have no idea what my 11th mile pace was. I know it dropped off a lot. Probably close to 9 minute pace. Then…

With one mile left, I knew I had to do something or I was not going to finish. I had to change muscle fibers. So I stood up as tall as I could, got up on my toes and basically used my sprinting technique to change it up and get me through. My mind over-powered my body and I must have run close to a 7:30 minute last mile, because I crossed the finish line thinking I was going to collapse because of my legs, in 1 hour 45 minutes and 48 seconds.

And you know what? I was really proud of that. Not because of the time I ran, but because I proved to myself that I could finish it without walking, and to do that when my legs said “no” on that particular day was why I did it in the first place. I proved once again, that anything is possible if you put your mind to it. If you really want something bad enough, just go get it.

I’m not sure what my next challenge will be. But whatever it is, I’m sure it will be hard and I’m absolutely sure I can do it!

Chad Cannon is the owner of Shaping Concepts in Bluffton, SC.

You Get What You Pay For!

2010-10-26T11:47:00.000-07:00

So this past weekend I was in Myrtle
Beach for a fitness conference. I want to discuss something I saw that was very disturbing to me, as a fitness pro.

I was at this conference for many reasons obviously...to get some continuing education credits, to learn some new good stuff, see some new fitness products, and of course connect with other fitness pro's throughout the country.

I was also running a half marathon the day after the conference, so I didn't participate in the usual physical classes I usually do. This time I sat back and watched others do it. While I was watching everyone kill themselves for two days, I noticed something I never noticed before...

...There are a lot, and I mean a lot of crappy trainers out there that have no clue how even their own bodies work. Yes, we get instructed as large groups in these conferences so the person in charge of that session can in no way, shape, or form walk around to each person and correct them if needed. But as a trainer, we should be able to listen, or watch a demonstartion and know how to do it ourselves because we're suppost to know how the body works. Man, oh man, did I see some bad, bad postural things going on. And if these so called trainers can't do a correct squat or follow from another example, my profession is in major trouble.

Don't get me wrong when I say there are lots of bad trainers out there. Yes, there are. But there are also many great ones.

Where am I going with this...?

Here's where... What is the perception of trainers you find in a typical gym, fitness center, or athletic club setting? Now what is the perception of a trainer that works in a personal training studio?

You should have completely different answers. A typical trainer in a gym is the kind of trainer I was watching do incorrect movements, the ones that didn't have a clue how their own body worked. Again, I'm not saying all of them...that's just the perception. Why? Because most of the time it's true.

The trainers that care about you getting results, that know how the body moves, and works, that knows what it takes to lose weight, gain more muscle, knows how to eat for better results, knows how to rehab someone from an injury...those are the trainers that open their own personal training studios, or work for someone that owns a training studio. It's the places that don't have a monthly membership, but where you pay for the service you need.

Remeber the old saying "you get what you pay for". Yeah, hows that $20/month membership helping you get those results you really wanted? Just sayin'!

I'm not trying to suggest that all gyms have bad trainers. I am suggesting however, that most bad trainers work in gyms and fitness centers.

Make sure you know what your goals are. Interview the trainers you talk to. Find out if they have helped others with the same goals? Can they show you, and demonstrate some of the things they will be having you do? Can they help you with the nutrition aspect of meeting your goals? Ask them what their last fitness conference was that they attended. Ask them what they do themsleves for their own particular workout. Ask them if you can watch one of their personal training sessions and really see how they move.

Here's the bottom line...

Make sure you get what you pay for. If you want a $20/month fee, don't expect to get much more than $20 worth of stuff. If you want good instruction, professoinal help day in and day out, nutritonal coaching, accountibility, access to articles, blogs, videos, tips and helpful hints everyday, the ability to email or call for help everyday, the ability to help you get results, then you will find this in places like a training studio.

Think about it, when is the last time you heard of a professional athlete training during the off season at the local health club? NEVER! It doesn't happen! They go to a real fitness professional because they know that's where results happen!

Chad Cannon is the owner of Shaping Concepts in Bluffton, SC.

Losing More Than 2 lbs per Week

2010-10-01T05:18:00.000-07:00

I’ve given you the knowledge you need to lose 2 pounds a week; however, I know you want to lose more than that. Most people, unfortunately, want more than 2 pounds. So the question is...how can one lose 4 to 5 pounds a week?

Let me try to make it as SIMPLE as possible for you. It all comes down to calories in, calories out. It’s really just simple math. Now, I’ll be the first to tell you, I was a horrible math student, as many of my teachers will agree. However, I’m pretty good at it when it comes to weight loss. Here’s how it works: To lose a pound, you must burn 3,500 calories. We must figure out the how to burn more calories in the most effective way.

There are things we don’t want to do, like too much resistance training. Working muscles too much will damage them because they never get a chance to recover. You want the muscles to recover because that’s when they get stronger. So my suggestion on resistance training is total body workouts only three times per week.

You also DO NOT want to get the weight off by starving yourself. If you eat fewer than 1,200-1,500 calories a day, you will sabotage your optimal results. By eating, you are putting fuel on the fire or keeping the metabolism going. When food is not in the body, there is no energy for the metabolism to work off of, thus slowing it down.

Therefore, cardiovascular training (walking, running, elliptical training, rowing, biking) is weight loss extra credit. It allows you to burn additional calories without overtraining. This is why you see people on TV shows lose a tremendous amount of weight in only a week, even weeks into the program.

Think about the math: If you are eating 1,500 calories a day, assuming your BMR without exercise is 1,600, and you do two 1-hour cardio sessions that burn 500 calories each (one in the morning and one at night), the two sessions, along with your regular daily activity, will speed up your base metabolism to at least 2,000. As a result, you will have burned about 1,500 calories that day — that is, almost half a pound. At that rate you will be losing up to 3.5 pounds a week. But most of that is because of lots of cardio. Not extra strength training.

With that said, you are more apt to lose more weight during the first two to three weeks of any weight loss regimen because of the dramatic change in your nutrition and the loss of excess fluid. After that, it's all about crunching the numbers, and cardio is the key.

If you want to lose more than two pounds per week, simply do more cardio. But do LOTS of it.

Chad Cannon is the owner of Shaping Concepts in Bluffton, SC.

No more sabotaging! Eat to Lose Weight!

2010-09-29T04:18:00.000-07:00

Why do people work so hard with their exercise, then totally blow it with their nutrition?

Here's a quick FACT for you:

Proper nutrition is just as important as the exercises when it comes to losing weight! In fact it's even more important than the exercise is.

You can workout all day, everyday, but the fact is if you're not eating correctly, results just won't happen!

So again I ask, why is it that people work so hard in their workouts, then totally blow it with eating like crap? Yet, most people know it to be true that eating is just as important, and the bad eating continues over and over. It's almost like sabotage! I hear from people, as I'm sure you have also "I workout so I can eat bad". No people! It doesn't work that way. Yes, you can cheat hear and there, but if you are wanting to lose 5 pounds, 10 pounds, 50 pounds, or even 100 plus pounds, you should be eating to make your workout better, to increase your metabolism. Not eating badly because you worked out. Like you feel you deserved something bad, because you did something amazing. No! All you are doing in that scenario is ruining what you just accomplished.

Eat to lose weight. That's the name of the game when it comes to weight loss.

Imagine what a workout could feel like if you ate really well for one week. Don't you think your energy level might be a little higher? Your stamina would last longer. You would have better strength. Your blood sugar would be in range. Your metabolism is faster. The list goes on and on. And with all this combined, you get a better workout, making you burn more calories, thus losing more fat!

No imagine if you did this for two weeks. What about one month? Is that so impossible?

No, it's not impossible! You CAN do it! I know you can. You know you can. You just need to make up your mind and do it. No more sabotaging!

Chad Cannon is the owner of Shaping Concepts in Bluffton, SC.

Clean out with a Cleanse

2010-09-20T08:06:00.000-07:00

So most of us have at least thought about or have done a "cleanse" of some sort. I admit that I have been totally against all cleanses most of my life. Why? Because most cleanses make you fast (stop eating) for a long time. And I know from being a weight loss expert that when you stop eating you slow down your metabolism. Now most people do a cleanse to "clean out" and to lose some weight. Now tell me if I'm wrong, but slowing down the metabolism is the oposite of losing weight.

To lose weight, you must keep the metabolism movin' and groovin'... as fast as possible!
One main part in doing that is to eat small portions every 3-4 hours. So "cleanses" have been my enemy for most of my career...until now!

For the last two years I've found AdvoCare's Herbal Cleanse. Let me tell you about it.

This Herbal Cleanse helps rid the body of toxins and waste. It supports improved digestion and thorough internal cleansing. It provides 10 grams of fiber per day. It helps remove impurities from the body. It supports healthy weight loss.

Using a systematic approach, this 10 day system guides you day by day through the steps all while keeping the energy levels up.

The Herbal Cleanse system uses these three key products:

Probiotic Restore Ultra, Fiber drink, and Herbal Cleanse Tablet.

Here's the best part...you don't stop eating! I highly recommend the AdvoCare Herbal Cleanse. In fact I recommend an Herbal Cleanse to anyone trying to lose any amount of weight... 50 pounds or 5 pounds.

*Only use a cleanse every 90 days

For more information on the clease click HERE now.

Chad Cannon is a weight loss expert and owner of Shaping Concepts in Bluffton, SC.

22 MEN WANTED FOR FITNESS MAKEOVER

2010-09-13T15:23:00.000-07:00

22 Men Wanted For Fitness Makeover!
You could get paid to lose weight!

If you need a smaller waist, you can finally stop sucking in your gut! Join the Men's Only Bluffton Boot Camp 12 week Transformation.

In 12 weeks you can expect to:

lose 30+ pounds of unwanted fat

lose 3-10 inches off your waist

reduce a minute+ off your timed mile

double your strength

improve overall strength and quality of life

get a lean body you and your wife will love

You will enjoy getting in shape with these Cross Fit / P90X / Martial Arts / Boot Camp Style Workouts!

And in the end, you can win $349 to put right back in your pocket!

Class Times for the men's Only Camp:

Tuesday and Thursday at 6:00am, and Saturday's at 8:30am. (if there is a waiting list, there will also be an option for a PM class).

Men's Only Camp will start Oct. 18th and go through Dec. 17th.

Spaces Open for both Men's and Women's Camps!

Click here to find out more information about the Bluffton Boot Camps and sign-up now!

Or call 843-757-8626 to register and guaruntee you are one of the first 22 men.

Spots are limited, so call now! All body types are welcome! All fitness levels are welcome.

Call today!

The Six Firming Moves I Swear By!

2010-09-02T09:16:00.000-07:00

You want firm musclesand fast? There are six firming moves that I do almost every session with all my clients that are there to firm & tone up their muscles. Here they are...

1) Squats
2) Push-Ups
3) Lunges
4) Pull-ups or Lat Pull-downs
5) Pelvic Tilts
6) Triceps Dips

These six firming moves or exercises are by far the best I've ever come accross that do the trick every time, but only when done consistantly over a long period of time. You will feel these in your muscles the next day, however, that's only because it worked. And if you keep doing them the less sore you'll be. Try performing these six firming moves every other day for 2-3 sets of 15-20 reps each.

Chad Cannon is the owner of Shaping Concepts in Bluffton, SC.

Beat Belly Bloat! Drop Pounds Fast!

2010-08-23T06:18:00.000-07:00

Many women like to talk about their belly bloat or their muffin top. One of the biggest things holding them back is too much sodium, and not enough water.

Just by cutting as much sodium as possible each day for just a week or two, you'll notice a huge difference with your belly bloat. Also make sure you are drinking lots of water, at least eight 16oz. glasses every single day.

You'll be so surprized how much sodium you take in each day once you start keeping track of it. It's usually a big shock!

Click on this link Lower Your Sodium Now to download your very own free meal planning system and start getting rid of your belly bloat!

Chad Cannon is a Fat Loss Expert and owner of Shaping Concepts.

How A "Coach" Showed Me The Way!

2010-08-10T09:32:00.000-07:00

So everyday I dish out a little abuse, if you will. Meaning I put people through fitness workouts. That's what I do day in and day out...get people into shape. So, I guess you could call me their "coach".

Well even I, a coach, needs to be pushed a lot. Even I, a coach, needs a coach. I need the help just as much as anyone else out there.

Two of my biggest goals I have set for myself are, one...to grow my business (only I need to know the specifics), and two finish a half marathon in October.

I have learned throughout my life that trying to achieve things on your own never works. We all have "coaches" the first part of our lives in all the teachers we had. They were"coaches" that helped us learn and grow to achieve a goal...educate ourselfs as much as possible and graduate.

We've all had sports coaches, mentors, business leaders, etc. to help us get where we are today. Think about it... if you didn't have all your teachers to help educate you, would have passed high school? No! Of course not. That's what they are there for.

So what have I done to help myself reach those two goals I mentioned before? I have surrounded myself with "coaches". I have a running coach to help me train for my half marathon, physically, and mentally. I have a few different business coaches to help me and mentor me in growing my business.

I could easily try to do all this on my own, but I've never had a multi-million dollar business before. I've never been an All-American distance runner before. So I have surrounded myself with those types of people. They have been through it. They have learned through trial and error how to do it. And they have done it. I have not! So it's pretty simple. I'm going to follow their advice!

Perfect example: two days ago, I was on my long run of the week with my running coach. I was supposed to run 90 minutes that day. Well my pace is a bit slower than his, however, for the first six miles he really pushed me, hard. I was hurting after just three miles. He then decided to throw in some sprints in the second half of the run. I wouldn't expect anything less from him. I just wasn't expecting sprints at that point.

So he knows that my goal for this half marathon is to break 2 hours. At the end of our run which was 98 minutes by the way, and 11 miles, he says "see, you're going to kill the 2 hour mark". If I were to keep my regular pace, and not do the sprints, I would have demolished two hours running 13 miles. He was just proving a point to me...in a very painful way!

My point to you is that he was coaching me and proved to me that I can do it better than I imagined. A "coach" will help you out in those ways and more. Surround yourself with coaches to help you reach your goals.

I'm a coach to many others trying to improve their health. Use the help from others that know what they are doing. Use it! It doesn't make any sence to "try it" on your own, if you know you could "do it" with the help of others.

To use Chad's services as a fitness or health coach, he offers a free, no obligation consultation and trial session to help you get started today. Click HERE for your free consultation and trial session now!

Losing Weight Is Not Easy, But It Is Simple

2010-07-19T11:15:00.000-07:00

How much of getting a tight tummy is
cardiovascular training? How much is Abdominal work? What about nutrition? How much of having a nicely toned stomach depends on what you put in your mouth? And does working out the rest of the body have anything to do with how sleek your six-pack is?

I have a saying I've used quite a lot over the years...

It's not easy to lose weight, but it is simple.

I know that talking about doing all that I mentioned above seems like a whole lot to do in order to lose weight, but in actuality it really is not. Losing weight is simply this...

Eat healthier than you have been, and do it every 3-4 hours in smaller amounts until it's bed time.
Do a combination of resistance training and cardiovascular training 3 times per week, and do it consistantly forever, not for just 3-4 weeks.
Do a little more cardiovascular exercise (walking) on the off days of resistance training.
It doesn't have to be 2 hours. Just 30 minutes will do more than you can imagine for trimming the tummy.

Now there are other little things that will help you too. I mean specific stuff with nutrition, and interval training, and other things, but really, just keep it simple. Simple works.

Oh yeah, one more thing. Make it fun, and realize that just because you might not like exercising now, doesn't mean you will later after you do it for a while. You might actually begin to like it.

Lastly, be willing to change. Because losing weight is all about making changes.

Chad Cannon is the owner of Shaping Concepts in Bluffton, SC. He can be reached at chad@shapingconcepts.com

4 Secrets To Success

2010-06-21T11:43:00.000-07:00

There are four secrets I live by, four secrets I try to teach my clients in my personal training studio, four secrets that you should know about and follow yourself...

1. Train hard!

2. Dedicate and commit FULLY to reaching your potential.

3. Eat healthy, wholesome , natural foods.

4. Be honest with yourself about doing your FULL part in reaching your goals.

I can't promise magic. I do however expect you to bust your a_s and commit to your training, nutrition and an attittude of success.

Chad Cannon is the owner of Shaping Concepts in Bluffton, SC, and is known as the low country Fat Loss Expert.

No Time For Fitness?

2010-06-14T04:07:00.001-07:00

So I received an email the other day from someone asking me for help with their fitness level and motivation. I gave her a few tips to follow and some nutrition advice as well. She emails back saying that she has no time to workout and that she thinks she should only start with a 10-15 minute workout, twice per week.

Alright, this to me honestly sounds like excuses from someone that doesn't have any motivation whatsoever. Someone that thinks they'll be doing something good for their body from those twice per week workouts. Honestly doing fitness only twice per week doesn't do a whole heck of a lot. So this is what I replied back to her...

I told her that if she has 10-15 minutes, she could get an enitre body workout in with both resistance and cardiovascular training involved by performing "Burst Training", but instead of doing it only twice per week, do at least 3 times, if not 4 or even 5 times each week.

Burst Training is performing a few different exercises, let's say three, but could be 5, 8, or whatever you want, about 10-15 times each, and do as many sets of that routine as you can in your 10-15 minute time slot.

Here's an example: 10 jumping jacks, 10 push-ups, 10 squats. Repeat these for 10 minutes, non-stop.

You'll be out of breath. Your muscles will be tired, and you'll feel like you worked out for an hour.

Another thing I told her is that she really needs to set some goals. Something that is out of her comfort zone, such as signing up for a 5k in 2 months (notice I said, signing up for it, not just saying you'll do it -make the commitment!), or give yourself 30 days to be able to do 50 push-ups (modified or not) in a row, without stopping.

Everyone needs a goal. Once a goal is reached, set new goals. I signed up for a half marathon a few weeks ago, which will take place almost 4 months from now. I also signed up for a Mud Run a month after that, which is running 4 miles in the mud through military obsticles, and is a team oriented thing. I've never done either of these before. They are both way out of my comfort zone. Once I finish these, which I know I will, I will feel a sence of accomplishment like never before.

Fact is...Make the commitment to get your fitness in. If you only have a few minutes, which EVERYONE does, then make those few minutes work for you. And continue making new and challenging goals to keep the motivation strong.

Chad Cannon is the owner of Shaping Concepts in Bluffton, SC, and is known as the low country Fat Loss expert. He can be reached at chad@shapingconcepts.com

Continuing Your Workout During An Injury

2010-05-17T06:25:00.001-07:00

Last week I was competeing in an 8k road race, felt great on race day, warmed up really well, and was very ready to set a new personal record. The gun went off and I was going strong. I mean I was feeling awesome...for about 2 and a half minutes! That's when I felt a little twinge in my right calf. I've been through this before and I warmed up well, plus it was 95 dregrees out, so I knew my muscles were warm, so I thought I would keep going and try to get it to work itself out. I slowed down my pace a little and stopped pushing so much off my toes. Well, it only got worse...and worse...and worse. Then my ego got in the way because it was a race. I don't like to quit, so I didn't. I should have though. I barely made it accross the finish line. The next day I could hardly walk. I was so mad at myself that I didn't stop when I should have.

Here's the bad thing...I had the best training the previous two weeks and really felt that I had broken through a plateau and was about to do great things in my running.

Now, I can barely walk, and can no longer train like I want to. So the big question is...what do I do now?

I can stop everything to let it heal, and lose all the training I've done. Or I can figure out how to keep doing what I was doing before in a different way. I had to stay off my leg and no pushing off the toes at all. So on Monday, even though I was limping pretty badly, I road a recumant bike for about 15 minutes very slowly, no resistance. Then iced the calf afterwords, and a couple more times that day. On tuesday, my normal interval training day, I did my intervals on the bike. I did 1 minute hard on that bike, with resistance training (mostly seated) between each minute on the bike. I ended up doing 15 intervals on the bike with about 2 minutes of resistance training between each. It hurt like crap, but I knew I wasn't putting any stress on it, as I was pushing the peddles with my heels, not toes. I aslo made sure I iced it a few times that day.

I continued to do get other cardio workouts in that entire week with the bike and an arm ergometer (that's a bike for the arms, not the legs-great cardio!). Plus I still did my usual resistance training, just not much on my legs.

Basically a week later, yesterday, I attempted to run. I really thought I wasn't going to be able to make it very far. I didn't even know if I could make it to the corner and back. I went slow and steady, and ended up going 4 miles. Lungs felt good due to the bike training, and calf felt pretty good. I iced again, and just this morning I went out for another run. I was just going to see how it felt, no plan or anything. I ended up going six miles. I couldn't have done that without the cardio training I did when I was injured.

So when you are injured, which we all are at some point or another, don't stop your training. Just made simple modifications according to your injury and keep going. I could have given up. believe me I wanted to last Sunday when I couldn't walk, but I kept going because I knew I could come up with other ways of doing the same thing.

Chad Cannon is the owner of Shaping Concepts in Bluffton, SC, and is known as the Fat Loss Expert throughout the low country. he can be reached at chad@shapingconcepts.com

De-Jiggle Your Middle - 5 Ways To Help This

2010-04-26T04:07:00.000-07:00

Don't you hate it when you jump up and down, and all you feel is "jiggle" in the middle? I hate that feeling. Yes, even I know that feeling. I used to know that feeling...up until I started doing these 5 things on a permanent basis.

1. Stop eating out. Limit it to once per week. This way YOU have control over what is in your foods. When you eat out, you never really know how it's cooked.

2. Eat every 3-4 hours no matter what. This will increase your mtabolic rate substancially! Any longer than that without eating automatically slows down the metabolism and makes you gain fat.

3. Start eating every meal/snack with both a protein and a complex carbohydrate. The protein will help make those muscles stronger so they will burn more fat at a higher rate. The complex carbohydrate will give your system and your muscles the energy it needs to keep your metabolism burning at a high rate.

4. Do at least 3 days of resistance training each week. Each time must include all the main muscles in the body.

5. Do cardiovascular activity (no, yard work does not count...I don't care what you say!) at least 3 days a week of at least 30 minutes. No Matter What!!! Get it in!

There you have it. Once I incorporated those 5 things, and started making it a part of my lifestyle on a consistant basis, there was no more jiggle in the middle. I'm not just saying this to try to convince you to do it. I actually did this. I made the concious decision to do these things and it has worked great.

P.S. Notice I didn't say anything about cutting out this or that in my diet. It's not about what you "cut out", but more about what is needed to be added.

Chad Cannon is the owner of Shaping Concepts in Bluffton, SC, and is known as the low country Fat Loss Expert. He can be reached at chad@shapingconcepts.com

Keep Track of Your Calorie Burn

2010-04-07T10:13:00.000-07:00

I like to use the word "Burn" quite a lot when speaking to my clients about losing fat. What does "burn" mean? Well, it's simply the amount of calories burned during exercise.

There is an easy way to keep track of your burn compared to how much fat you want to lose. Of course losing fat has a lot to do with what and how much you eat, but as far as exercise is concerned these numbers are what you want to remember...

To lose 0 pounds or maintain the body fat that you have, your goal is to burn 100 calories each day through exercise or 700 calories each week.

To lose 1 pound per week you need to burn 250 calories through exercise each day or 1,750 calories each week.

To lose 2 pounds per week you need to burn 500 calories per day through exercise and 3,500 calories each week.

So always remember what your goal "Burn" number is according to how many pounds you prefer to lose each week. Again, I cannot stress enough how important your food intake is. If you are not eating the correct amount of calories for your body or not taking in the correct kind of calories, your burn numbers won't matter too much.

Chad Cannon is the owner of Shaping Concepts in Bluffton, SC, and is known as the low country Fat Loss Expert. He can be reached at chad@shapingconcepts.com

9 Ways To Help You Meet Your Fitness Goals

2010-04-02T08:25:00.000-07:00

When starting a fitness program do it the right way. Don't waste your time just going through the motions. Do it right! Here are nine ways to help you get started, maintain and achieve your fitness goals.

1. Take before, during and after pictures of yourself. Front and side views.

2. Take before, during and after weight and body fat measurements.

3. Keep a nutrition log since eating is the hardest and most important part of weight loss.

4. Keep a daily weight loss journal of everything you are going through, or start a blog and put in a post each day to keep yourself accountable to others.

5. Write out a pledge to yourself to start, and follow through with all your goals. Make sure you sign it.

6. Find a weight loss buddy to go through the journey with.

7. Enter a local or national weight loss contest, or make up your own.

8. Make a goal to achieve something you don't think you can do every two months such as finish a 5k or 8k run/walk.

9. Before you do anything...get the guidence needed from a trainer or fitness professional with a consultation. Most consultations are free. Use professionals. They are called professionals for a reason.

Chad Cannon is the owner of Shaping Concepts in Bluffton, SC. Chad is known as the local fat loss expert. He can be reached at chad@shapingconcepts.com

Two Ultimate Fat Burning Workouts! Trim Your Waistline Today!

2010-03-16T09:13:00.000-07:00

Below are two awesome fat burning workouts that involve NO EQUIPMENT. Just your own body weight and 30 minutes. You will burn more fat than you ever imagined!

Fat Burning Workout #1

30 Jumping Jacks;
Run (or walk) up/down stairs 3 times;
15 Tricep Dips on bench, chair, or curb;
10 each leg step ups just below knee hight;
15 incline push-ups on bench, back of couch, or counter top.
Complete as many rounds as possible in 30 minutes today.
On Thursday try to complete more rounds than today.
On Saturday complete more rounds than Wednesday.

Fat Burning Workout #2

Jumping jacks for 30 seconds
push ups for 30 seconds,
squats for 30 seconds,
wide push-ups for 30 seconds,
squats jumps for 30 seconds,
staggered push-ups for 30 seconds,
burpees for 30 seconds,
rest for 2 minutes,
repeat again for a total of 5 rounds.

These are major FAT BURNING workouts that will shred inches from all over your body, like crazy!

Chad Cannon is the owner of Shaping Concepts in Bluffton, SC and is known as the low country Fat Loss Expert.

Jillian Michaels On Carbs

2010-03-01T08:18:00.000-08:00

I wanted to share this Jillian Michaels Video with you on what she thinks about "carbs". I'm always telling people that you need carbs in your eating plan. See what the "Biggest Loser" weight loss guru has to say about it.

Chad Cannon is the owner of Shaping Concepts in Bluffton, SC, and is known as the low country Fat Loss Expert.

6 Ways For Flatter Abs

2010-02-24T09:54:00.000-08:00

I'm going to give you 6 ways to achieve that flat stomach you truly want. I want you to notice that there are no abdominal exercises involved. None whatsoever!

1. Eat 2 servings of complex carbohydrates for breakfast with 1 serving of protein.

-Eat 2 servings of protein for a snack exactly 3 hours after breakfast.

-Eat 2 servings of protein and 1 serving of complex carbohydrates for lunch exactly 3 hours after morning snack.

-Eat 2 servings of protein for a snack exactly 3 hours after lunch.

-Eat 2 servings of protein and 2 servings of complex carbohydrates for dinner exactly 3 hours after afternoon snack.

-Eat 2 more servings of protein for late sanck exactly 3 hours after dinner.

2. Complete 5 days of cardiovascular training for an average of 30 minutes. Hard! In other words, make your body want to be done after 30 minutes.

3. 2 out of those 5 cardio days are interval sessions. 1 minutes very, very fast, 1-2 minutes easy for a good strong 30 minutes.

4. Complete 3 days of a total body resistance training program, all in 20 minutes or less. Example: 20 assisted pull-ups, 20 push-ups, 20 squats, 20 dumbbell shoulder presses, 20 tricep chair dips, 20 bar biceps curls, 20 walking lunges.

5. Drink 8 bottles of water each day.

6. Have an AdvoCare Multi-Nutritional System for overall health and wellness support.

Chad Cannon is the owner of Shaping Concepts in Bluffton, SC and is known as the low country Fat Loss Expert. He can be reached at chad@shapingconcepts.com

50-200 Calorie Good Choice Snacks

2010-02-23T10:28:00.000-08:00

Don't be afraid of eating carbs. Carbs are your main source of energy you get from food. Yes, protein will help fuel your muscles which helps burn more fat, but fueling your body with carbohydrates will help speed up the metabolism so your muscles CAN burn more fat. Here are some easy under 100 calorie snacks and 100-200 calorie snack to choose from, both proteins and carbs.

Snacks 100 Calories or less
Food Portion/Size/Calories

Apple................................................. 1 medium............................... 60
Apricots.............................................. 3 medium............................... 53
Bean Salad......................................... ½ cup..................................... 88
Applesauce......................................... ½ cup..................................... 60
Banana............................................... 1 med..................................... 65
Blackberries........................................ ½ cup..................................... 39
Cauliflower......................................... 1 cup...................................... 25
Blueberries......................................... 1 cup...................................... 80
Bran Cereal........................................ ½ cup..................................... 65
Broccoli.............................................. 1 cup...................................... 25
Asparagus........................................... ½ cup..................................... 25
Green Beans....................................... ½ cup..................................... 25
Carrots................................................ ½ cup .................................... 25
Peppers.............................................. ½ cup..................................... 25
Cantaloupe......................................... 1 cup cubed............................ 60
Cherries.............................................. 12 large.................................. 63
Grapefruit........................................... ½ large................................... 61
Grapes................................................ 17 .......................................... 61
Honeydew.......................................... 1 cup cubed............................ 60
Nectarine........................................... 1 small.................................... 57
Orange............................................... 1 med..................................... 72
Peach................................................. 1 med..................................... 63
Peaches.............................................. ½ cup canned or frozen.......... 60
Pear.................................................... 1 med..................................... 65
Pears.................................................. ½ cup canned or frozen.......... 65
Plums................................................. 2 small ................................... 60
Raisins................................................ 2 Tbsp..................................... 57
Strawberries........................................ 1 ¼ cup.................................. 58
Cottage Cheese................................... 4oz ........................................ 96
Reduced Fat Cheese........................... ¾ oz....................................... 50
Fat Free cheese................................... 1 slice..................................... 31
Fiber One........................................... ½ cup..................................... 60
Puffed Kashi....................................... 1 cup...................................... 70
Whole grain total................................ ¾ cup..................................... 97
All Bran.............................................. ½ cup..................................... 80
All Bran with extra fiber...................... ½ cup..................................... 50
Post Bran Flakes.................................. ¾ cup..................................... 99
Quaker Crunchy Oat Bran.................. ¾ cup..................................... 90
Poached egg....................................... 1............................................. 75
Hard Boiled egg................................. 1............................................. 75
Gazpacho soup.................................. 1 cup...................................... 56
Onion soup........................................ 1 cup...................................... 58
Vegetable soup................................... 1 cup...................................... 72
Chicken noodle soup.......................... 1 cup...................................... 75
Minestrone soup................................. 1 cup...................................... 82
Chicken, rice & vegetable soup.......... 1 cup...................................... 90
Tomato soup....................................... 1 cup...................................... 85
New England Clam Chowder............. 1 cup...................................... 95
Refried Beans..................................... ½ cup..................................... 92
String cheese...................................... 1 ounce.................................. 80

Snacks 100-200 calories
Food/Portion/Size Calories

AdvoCare Chocolate Nougat Snack Bar...1 bar..................................140
AdvoCare Apple Cinnamon Breakfast Bar...1 bar................................200
Cream of Wheat................................. 1 cup .................................... 123
Oatmeal............................................. 1 cup..................................... 145
Corn Flakes with ½ cup 1% milk........ 1 cup..................................... 151
Bran Muffin........................................ 2.5 inch diameter................... 153
Fiber One with ½ cup 1% milk.......... 1 cup..................................... 171
Black Bean Soup................................ 1 cup..................................... 116
Lentil and Ham Soup.......................... 1 cup..................................... 139
Beef Soup........................................... 1 cup..................................... 170
Black Beans........................................ ½ cup.................................... 100
Kidney Beans...................................... ½ cup.................................... 104
Brown Rice......................................... ½ cup.................................... 108
Soy Nuts............................................. 1 ounce................................. 110
Yogurt, nonfat..................................... 8 ounces................................ 120
Trail Mix............................................. 1 ounce................................. 131
Mixed Nuts......................................... ¼ cup.................................... 190
Almonds............................................. 1 ounce................................. 172
Cashews............................................. 1 ounce................................. 164
Peanuts............................................... 1 ounce................................. 165
Cottage Cheese 1%............................ 1 cup..................................... 163
Cottage Cheese 2%............................ ½ cup.................................... 102
Baked Sweet Potato............................ 1 large................................... 162
Kashi GoLean Crunch......................... 1 cup..................................... 170
Multi-Grain Cheerios.......................... 1 cup..................................... 110
Wheat Chex....................................... 1 cup..................................... 180
Walnuts.............................................. 1 ounce................................. 185
Raisin and Nut Trail Mix..................... 1 ounce................................. 130
Trail Mix with Chocolate Chips.......... 1 ounce................................. 137
Cranberry-Nut Trail Mix...................... 1 ounce................................. 120
Pumpkin Seeds................................... 1 ounce................................. 148
Sunflower Seeds................................. 1 cup..................................... 168

Chad Cannon is the owner of Shaping Concepts in Bluffton, SC, and is known as the low country Fat Loss Expert.

Do You Have A Positive Impact?

2010-02-20T06:31:00.000-08:00

Take This Test To See If You Have A Positive Impact On Others

Answer the questions below to see if you have a positive impact on others. The more times you answer YES, the more of a positive impact you have on others.

I have helped someone in the last 24 hours
I am an exceptionally courteous person
I like being around positive people
I have praised someone in the last 24 hours
I am more productive when I am around positive people
In the last 24 hours, I have told someone that I care about her/him
I make it a point to become acquainted with people wherever I go
When I receive recognition, it makes me want to give recognition to someone else
In the last week, I have listened to someone talk about his or her goals and ambitions
I make unhappy people laugh
I make it a point to call each of my associates by the name she/he likes to be called
I notice what my colleagues do at a level of excellence
I always smile at the people I meet.
I feel good about giving praise whenever I see good behavior
I have developed a knack for making other people feel good.

Chad Cannon is the owner of Shaping Concepts in Bluffton, SC, and is known as the low country Fat Loss Expert.

The Best Valentines Gift Ever!

2010-02-15T05:05:00.000-08:00

Is there such a thing as a great Valentines present that is fitness oriented?

Let me tell you a great present I received 11 years ago from my girlfriend,who is now my wife. I truly knew she was the woman for me when I received her Valentines gift.

I was the typical guy and spent 2 hours buying crap (as she calls it), like candles and heart shaped stuff, and nice smelling this and that. Pretty much a bunch of junk, just like she said.

Well when I opened my Valentines gift from her, I was shoked, but like I said before, I knew it was true love right away.

What did she give me?

A great, well padded, pair of boxing gloves.

She said it was for me to workout with, but to this day she still uses them on me!

Have you ever received a fitness related Valentines gift?

Chad Cannon is the owner of Shaping Concepts in Bluffton, SC, and is the low country Fat Loss Expert. Chad can be reached at chad@shapingconcepts.com

What Should I Eat?

2010-02-12T10:22:00.000-08:00

Every meal should contain these three things;

 First you need to eat a PROTEIN source, such as meats and dairy.

 Second, a good source of complex carbohydrates, such as a sweet potato or brown rice.

 Third, a nice big serving of vegetables. A good blend of all the colors of the rainbow.

The protein will fuel the muscle in the body so it can burn more fat. The carbohydrates will be the main source of energy for the body to handle its everyday function and work you put it through day in and day out. The vegetables are the most important source to get all the vitamins and minerals the body needs to sustain life.

I highly recommend meal replacement shakes and bars at least once per day to give the body what it needs that we don’t provide it as we should. The best meal replacement I know of is AdvoCare Meal Replacement Shakes. It’s got a 1:1 ratio of proteins and carbohydrates with the perfect amount of good fat the body needs, and it’s formulated by the best medical scientists in the world.

(Go to www.advocareconcepts.com to get your shakes and bars)

Chad Cannon, owner of Shaping Concepts in Bluffton, SC is the low country Fat Loss Expert, and can be reached at chad@shapingconcepts.com

Five Non-Negotiable Rules With Eating When Trying to Lose Weight

2010-02-09T05:58:00.000-08:00

The five biggest nutritional things to concentrate on when trying to lose weight are things that everyone can easily do on a daily basis. Without doing these five non-negotiable things, the results you are looking for might stay hidden for much longer than you want.

1. You Must Eat Every 3 hours

2. You Cannot Miss A Meal

3. Plan Your Meals (all of them) One Day Ahead

4. Drink At Least One Gallon Of Water Each Day

5. Avoid Sugar And Alcohol

Chad Cannon, owner of Shaping Concepts in Bluffton, SC, is the low country's Fat Loss Expert and can be reached at chad@shapingconcepts.com

Thanksgiving Day Workout - Done With Only 3 Exercises!

2009-11-24T11:04:00.000-08:00

3500 Calories

2009-11-10T09:09:00.000-08:00

Do you know how many calories you need to burn in order to lose just one pound?

Most people actually know this answer, but don't really know what that means.

The answer, in case you don't know, is 3500 calories. You need to burn off 3500 calories in order to lose one pound of fat.

Here's another question for you...

How many calories, on average, do you burn on a treadmill going one mile?

Answer: About 100

What does this mean exactly?

This means that to lose one pound of fat, by walking or running, you will need to go a distance of 35 miles.

My personal goal is to lose about 1000 calories every time I workout. I do this in a combination cardiovascular/resistance type workout. An example would be walk/run for 30 minutes, then move onto an total body resistance workout that incorporates fast cardio segments such as jumping rope, or step ups, or jumping jax. That's just me. You don't have to do that type of workout, but that's what I enjoy. It makes me feel good.

So, if I'm getting 3 workouts like I just described each week that burns about 1000 calories each, plus 2 more cardiovascular workouts each week that burns between 500 and 1000 calories each, this means I'm burning about 4000-5000 calories each week just during my exercises. Now I'm also eating about 2000-3000 calories each day so I can sustain that workout level. By doing this, my metabolism is running at a higher, more sufficient rate, therefore burning even more calories while at rest when I'm not working out, even while I sleep.

my goal is to get at least 3500 calories burned each week during exercise. Remember 3500 calories burned equals the loss of one pound of fat. This is why I stay lean and toned.

I know that 3500 calories burned in one week sounds like a whole lot, especially when you only burn 100 calories by walking one mile. It really is easy and once you get into a workout pattern that works for you, you will start seeing the results.

I have an online Meal Planning System that anyone can use that can help you with your calorie intake at http://www.blufftonpersonaltraining.com/ultimate_meal_planning.htm.

Now you know one BIG reason why cardiovascular training is so important when it comes to losing weight. So go hit the treadmill right now!

Fat People Allow Failures of The Past To Hold Them Back!

2009-10-22T06:25:00.000-07:00

Believe that it is very possible to use past failures to succeed in the future! Is this something you believe?

You see most fat people allow past failures to hold them back from future endeavors, whereas fit people use their past failures to push forward to a better life.

You cannot and should not assume that that the future will be the same as what happened in the past. The future has not happened yet! You control and make a decision towards everything that happens next. Nothing that has happened yesterday should happen again. Instead, use what happened yesterday to springboard you to a different and better future.

Everyone fails sometime or another.

In fact the most very successful people have failed more often than those not so successful. The only difference is the very successful people learned from their failures and changed to improve on them.

Most people see failure as proof that they are not good enough, educated enough, even smart enough to achieve greatness. Only a few "world-class thinkers" use past failures as learning experiences to start over at a higher level. Nothing is different with the failures. A failure is a failure! The difference is in the thinking after the failure.

This is what we call "Mental Toughness"!

So decide right now to let go of all your fear of failing, whatever it may be and carry on or move forward thinking like a champion.

It is completely up to you.

To experience what world class thinking is all about just for one day, act like it is impossible to fail all day long.

You just might like the way it feels and continue on with that everyday.

Chad Cannon is a speaker, author, fat loss expert, and owner of Shaping Concepts Fitness Studios of Bluffton/Hilton Head, SC.

I'll Start Tomorrow

2009-10-19T08:18:00.000-07:00

"I'll start over on Monday"

Is this you?

Are you one of those people that have used this action step over and over again that never has action to it?

Wake up and realize that your Monday is never going to come. There is no waiting. TODAY is the day to start the first day of the rest of your life to better health and fitness.

Ask youreslf "When am I going to stop starting over?" It's not like your cholesterol started over. Your diebetes didn't start over. Your high blood pressure didn't start over. What makes starting over every time better? What makes tomorrow better than today to get fit?

The fact is, if you continue starting over every time life gets in the way, you WILL eventually die fat!

Starting over is an endless loop that keeps people fat foever.

Whatever you are planning to improve your health and fitness, stop planning and go do it! TODAY!

Chad Cannon is a speaker, author, fat loss expert, and owner of Shaping Concepts Fitness Studios of Bluffton/Hilton Head, SC.

Losing Weight With Carbohydrates

2009-10-14T09:11:00.000-07:00

To LOSE WEIGHT you must reduce carbohydrates! UNFORTUNATELY this is what people all over our great nation believe is to be true, but are VERY WRONG! Most people cut down on bread, cereals, and sugars, etc.

Many of these are very important energy sources which your body consistantly needs. Plus, if you cut down on carbohydrates, which by the way is cutting calories (not a good thing when trying to lose weight!) you will lose weight, but you will also be shrinking yourself. This is because tissue won't be replaced and repaired the way it should. ONLY when the body has enough carbohydrates will it allow protein to build new tissue. When reducung the amount of carbohydrates, protein is used to provide energy which in tern leads to tissue losing the ability to repair and rebuild.

Foods that contain larger amounts of refines sugars and starches (bad carbohydrates) promote a sudden rise in blood sugar levels, providing an immediate source of energy that is spiked by insulin and is rapidly followed by low blood sugar levels. This can cause more craving of more bad sugars, fatigue, dizziness, nervousness, and even headaches. In this ongoing process the body surpresses other nutrients that are very essential to everyday living, which results in becoming obese. Most diets are high in refined sugars (bad carbohydrates) and low in vitamins and minerals.

Most carbohydrates with white flour, white sugar and polished rice are lacking the essential Vitamin B you get from good carbohydrates, which comes directly from the sun.

Eat carbohydrates for more energy, resulting in a higher metabolism, but only the good carbohydrates!

Chad Cannon is a speaker, author, fat loss expert, and owner of Shaping Concepts Fitness Studios of Bluffton/Hilton Head, SC.

Fat People Hang Out With Other Fat People. Fit People Hang Out With Other Fit People. MAKE SENSE?

2009-10-12T14:09:00.000-07:00

In your "inner circle" of friends, how many of them are fat and how many are fit?

I've always been taught to hang out with people that I want to be like. Rich people hang out with other rich people. Great business owners hang out with other great business owners, great athletes hang out with other great athletes, happy people hang out with other happy people. And guess what? Fat people usually have fat friends that are just as unhappy as they are.

Try to build good relationships with fit people who will have a positive impact on your life, your thinking, everything you do. Don't cut out the others, but start spending less time with them and much more time with fit people.

Who's in your inner circle?

Chad Cannon is a speaker, author, fat loss expert, and owner of Shaping Concepts Fitness Studios of Bluffton/Hilton Head, SC.

How Digestion Effects The Metabolism

2009-10-05T09:17:00.000-07:00

The metabolic process is different for all individuals. It all starts with Digestion. Digestion starts directly in the mouth where food first touches the body. Digestion then moves from the mouth to the esophagus, stomach, small intestine, and the large intestine. This is where the mechanical and chemical phases of the metabolic process happen. Most people think that metabolism is determined just from what they eat and how much they exercise. While those two are very relative in helping the metabolism, digestion is a big determinent factor in your metabolism. If your digestion is not running smoothly, your metabolism might be slower than you think.

Your body is about 55% water, 20% protein, 15% fat, 9% minerals, and 1% carbohydrates and vitamins. These basic blocks must be replaced on a consistant basis through the foods we eat. However, each individual will have different proportions of each component.

Some foods are used as fuel and are burned right away for fast energy. Other foods become building blocks of tissue and fluids.

Chad Cannon is a speaker, author, fat loss expert, and owner of Shaping Concepts Fitness Studios of Bluffton/Hilton Head, SC.

Being Over-Fat - Not Over-Weight

2009-10-01T09:19:00.000-07:00

So many health problems can arrise from having excess body-fat. A few to name that you may have are Hypertension, which increases the risk of Stroke. Being over-fat can also increase the percentages of having Disbetes, which can bring on other illnesses. Heart Disease majorly increases with having too much body-fat, which makes a much higher percentage of Atherosclerosis. Also associated with high body-fat are Abdominal Hernias, Varicose Veins, Gout, Cancers, Respiratory Problems, Arthritis, Complications during Pregnancy, Labor and other forms of Surgery. Wait, that's not all. Being over-fat can also lead to a High Accident Rate and even Flat Feet.

Chad Cannon is a fitness professional, certified trainer, author, motivational speaker, and fat loss expert. He owns Shaping Concepts Fitness Studio in Hilton Head, SC.

The Fit Games - Part 3

2009-09-18T11:15:00.000-07:00

The Fit Games - Part 2

2009-09-18T11:13:00.000-07:00

The Fit Games - Part 1

2009-09-18T11:12:00.000-07:00

How Long Have You Tried To Lose Weight?

2009-09-07T13:45:00.000-07:00

If you have quit in any weight loss program before then you must listen to what I have to say in this video!!!

In-Home Cardio Workout - Who needs a $1500 Treadmill?

2009-08-26T06:16:00.000-07:00

In-Home Total Body Workout

2009-08-26T06:14:00.000-07:00

A Possibility Starts Here

2009-08-18T08:12:00.000-07:00

Below I have made a story through 6 different videos starting with "For all of us, a dream can come true". I put together this story because there are so many people out there, possibly you, that want to lose weight, but just don't have the motivation to do it, or depression has kicked in so much that it's just hard to even get started. It all comes down to having a dream and making a simple decision to either go for it, or not. It's easy for me to put into words I know, but not easy to do. But it is easy to make that decision. And that is everything that you will ever need!

Watch the six videos below in order from "For all of us, a dream can come true" up.

Maybe, just maybe it might start a fire under you enough for you to make that decision.

The Power Of The Dream

2009-08-18T08:07:00.000-07:00

600 children saw the power of the dream in these few minutes. Just look in their eyes and you'll see it too. It all started with a dream!

Reach As Far As You Can!

2009-08-18T08:01:00.000-07:00

Put it all on the line. Reach higher, reach stronger! The more you believe, the more the dream will be yours!

Your Time Is Now

2009-08-18T07:35:00.000-07:00

This IS your time! There is no better time than now! So go get it! No one can stop you!

It's Okay To Be Scared

2009-08-18T07:29:00.000-07:00

Watch the eyes of the girls during the first 30 seconds. You think they aren't scared? You bet they are! But they each have a dream, they each chose to make a change, and now have the chance to acheive that dream. Of course they are scared, JUST LIKE YOU ARE, scared to fail in that dream. These girls made a simple decision to take that risk. Better to try and fail then to not try at all!

A Dream is Followed by Change

2009-08-18T07:15:00.000-07:00

After a dream, we then choose to change!

For all of us, a dream CAN come true!

2009-08-18T07:12:00.000-07:00

It all starts with a dream!

Empowering Inspiring video message

2009-08-11T09:05:00.000-07:00

If You Never Failed... You've Never Lived

2009-08-11T09:04:00.000-07:00

Chizzled Chest In 5 Minutes

2009-08-05T04:27:00.000-07:00

Part-2 Weight-Management 101 Seminar Series

2009-07-30T12:51:00.000-07:00

"Why All Commercial Diets Fail."

Part-1 Weight-Management 101 Seminar Series

2009-07-30T12:49:00.000-07:00

educating you as well as reinforcing your intelligent decision to achieve weight-management goals through fitness.

Awesome Shaping Concepts Testimonials!

2009-07-29T04:27:00.000-07:00

Bionic Back!

2009-07-29T04:24:00.000-07:00

The Ultimate Chest Workout!

2009-07-29T04:21:00.000-07:00

Train The Core To Get More!

2009-07-20T12:39:00.000-07:00

Ball Warm-Up

2009-07-14T14:15:00.000-07:00

3 Ways To Tone The Tush!!!

2009-07-09T14:02:00.000-07:00