It is about commitment and accountability

Posted Leave a commentPosted in Contributors, Fitness, INSANITY, Martial Arts, P90X/P90X+, Rob Terlizzi

8 years before after

I was asked by a friends husband how I changed my body so drastically over the last several years. Here is my reply:

The secret sauce is really suffering through the pain of changing habits. When you make the decision to dial it in and make a change you have to dial it all in. Being consistent with your training cycles, dialing in your food and removing empty calories from the equation. (Sugar, booze, etc.)

In my 20’s it was easy to stay lean, drink, eat whatever, and workout. In my 30’s, even playing more soccer and fighting, I became more sedentary in my day job and was weighed down by eating poorly. It wasn’t even that the food was bad. (Well some of it was) but it was way too much especially in combination with my alcohol intake going up significantly.

Looking back, I must have quadrupled my sugar intake from the time I was 25-35. (Cocktails, beer, processed foods, ice cream, etc.)

At 35 I started reducing all of it. When I wanted to really drop (unless I was super active, as in 8 hours of hardcore fight training a day) when I wanted to get lean it meant (and still means) low daily sugar intake. No booze. Lots of vegetables, lean but not fat free meats. Nothing processed or sold in a box. No fast food.

When I need to drop, I can dial it in for 2 weeks and drop 10 lbs with this system. When I need a major change, I go 30, 60 or 90 days. It is a commitment to doing it.

I also don’t let myself make excuses. The accountability to myself is key. Pushing aside the distractions and accomplishing the goal.

There is no silver bullet. There is only the decision and will to make the change.

Not going to lie, a good support structure does help. Especially in the beginning. Knowing answers can be had and even people to challenge is great for motivation.

This is a really long way to say, it isn’t easy. 😊 it is 100% doable. You just have to want to do it.

6 Day results for “Rob” during “Get Ripped With Rob”

Posted Leave a commentPosted in Contributors, Fitness, Food and Drink, INSANITY, Latest, Greatest!, Martial Arts, P90X/P90X+, Rob Terlizzi, Weightloss

 

For the last week I have made an effort to stay below 50g of sugar a day, get 7-8 ours of sleep a night, eat healthy meals/snacks and keep it booze free.

  • My Monday 5/18 7:30AM weigh in was 196.4 lbs
  • My Saturday 5/23 9:00AM weigh in was 186.6 lbs

Does taking active control of your diet, workout schedule, and sleep schedule have an immediate effect?  For me it does!

This isn’t rocket science.  This is accountability, this is commitment, this is being able to follow through and achieve a goal. At the end of the day, unless you have something medically going on with you (thyroid issues, hormone imbalances, you are pregnant, cancer, etc.) you should be able to “dial it in” for 2 weeks. It may not be as fun as eating and drinking whatever you want, whenever you want, but it does allow you to reset.

At the end of the day, during your fitness journey, losing weight is the most difficult part of the process. You have to realize where your bad habits are, and work to break them. When you are at your goals, it is MUCH EASIER, as you have typically learned what good habits you need to embrace. Plus the act of maintaining is much easier than “Losing Weight,” or for that matter, significantly improving athletic performance. Maintaining means doing what you are used to.  Improving your fitness level takes you back to that commitment, follow through, and decision to achieve. That takes effort.

Anything worth doing usually does take effort.

You can do this!

Keep Kicking Ass!

-Rob

Beginning 2 Weeks of Clean Eating, Getting Enough Rest, and Working Out Right!

Posted Leave a commentPosted in Contributors, Events, Fitness, INSANITY, P90X/P90X+, Rob Terlizzi, Running, San Francisco FitLife, Smurf, Weightloss

Sambo Tournament Sept 19 2014 Las Vegas cropWe have a Facebook Group going “Get Ripped with Rob” to track everyone who is interested in joining us.  Here are the basics:

On May 18th 2015, you need to take before pictures. You will probably need help, so take them at home or at FitFight.

  1. full body front
  2. full body side
  3. full body back

Wear something revealing. Yes. Revealing. You want to see the changes you are making, so don’t be shy. Also, you don’t have to share the pictures unless you want to. Your call.

I would like a group picture on Monday the 18th. So if you can make it into the 5:30PM INSANITY class, we can get a pic together!

 

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What is “Healthy?”

Posted 1 CommentPosted in Contributors, Fitness, Food and Drink, Smurf

ameat-in-form-of-a-question-mark-280x300When working with clients, one of the first things we do is set up goals. To be effective, a goal must be (among other things) specific and measurable. While a goal of “I want to get healthy,” might sound reasonable, what does that really mean? It gets even more complicated when you start talking about how to get there by asking, “Is a Paleo diet healthy?” or getting advice like, “You need to lift heavy to be healthy!” we throw this word around and accept it at face value, but how are we really defining “healthy?”

I hadn’t even noticed that I, myself, didn’t have a specific, measurable definition for it until I came across this proposed definition by commenter Mr J on a pretty mind-numbing pissing match about why legumes are horrible for you and, thus, not Paleo:

“The definition of healthy may boil down, in simplistic terms, to a psychological definition of happiness and a physiological output of longevity.”

I love this definition. Here’s why:

Health looks different for all of us. Too often, when people talk about “healthy,” they conflate that with “fastest fat/weight loss,” but there are plenty of folks who don’t need to paying a price on the happiness scale for fat loss, if the fat they carry is not enough to have a physiological impact on longevity. Some of the happiest, most long-lived cultures on the planet have grain- and plant-based diets and engage in regular endurance activity– they simply don’t, for the purpose of getting to happiness and longevity, need to be reducing carbs or upping protein and Olympic lifting to realize a body composition change– by this definition, what they are doing is “healthy.”

Then, there are others for whom the fat they carry or lack of endurance impacts their ability to play soccer with their kids or get through a full song at karaoke (happiness) and most definitely can contribute to heart disease, diabetes, etc. (longevity.) For them, getting on a program that gets them to a place of reasonable body fat ASAP does have the greatest impact on health, so a program really hyper-focused on body composition changes would, indeed, be “healthiest.”

I also love that this definition allows for the fact that there is no singular place of “healthy,” even for each of us as individuals as our bodies and interests change. As our life situations and bodies change, the way “healthy” looks for us also changes, so it’s worth tuning up your program every 5 years or so to be sure it’s still getting you to your healthiest place.

With this specific, measurable definition of health, we are armed with the measuring stick to determine for ourselves which eating programs and exercise programs are most “healthy,” and can put into place more specific goals to strive for (ones that speak to happiness and longevity).

If you need help setting up a program that can get you closer to your healthy, please get in touch with us at FitFight Training Center. We’d love to help!

We’d also love to hear how you define healthy… maybe you’ve got something more brilliant than the random internet commenter that inspired this post.

Cheers~

Smurf

All resistance bands are not alike

Posted Leave a commentPosted in Contributors, Fitness, Martial Arts, P90X/P90X+, Rob Terlizzi, Yoga/Pilates
Performax Bands

There are a lot of fitness bands out there and I have tried a pretty good number of them. I have purchased various tubular bands from BeachBody, SPRI, SKLZ, LifeLine, Harbringer, and others. I have even tried sports bungee cords (that one hurt, I’ll explain later) Of all the resistance bands I have used, I really like the Performax bands. These are multi-layered flat latex loop bands available in a wide variety of resistances. (from a few lbs to a few hundred lbs) These bands have held up exceptionally well at my gym (FitFight) where we really do put them through the paces.

Taking into account the high quality and reasonable price of the band, the loop band does everything a tube band can do and more. We use the loop bands for almost every movement that can be done with barbells/dumb bells, we attach them to kettle bells to change the resistance vector when we do kettle swings, we use them as a pull up assist, we use them for fight training, and much more.

If you are looking for a resistance band, give serious thought to purchasing these bands or something similar. The variety of exercise and convenience of the bands make for an exceptional experience. Using these bands or similar will take your workout to the next level in almost any sports discipline.

Use the comment section to ask any question you may have.

-Rob

Free Yoga for a Cause in Glen Park

Posted Leave a commentPosted in Events, San Francisco FitLife, Smurf, Yoga/Pilates

One of my favorite “why didn’t I think of that!” local businesses, fitGLENfit (sister spot of fitBERNALfit), is offering a pretty cool promo in the coming weeks. In honor of Earth Day, they will be hosting five free yoga classes, and for each participant in the free classes, they will donate $15 to an environmental cause.

FitGLENFit is located in Glen Park at 666 Chenery Street, San Francisco, CA 94131. Oh, and after your yoga, go say hi to Mark and crew at Rockit Swirl for some epic frogurt! (2810 Diamond St, San Francisco, CA 94131.)

Check out the class line-up, looks like some awesome stuff:

  • Daniel Gorelick’s Morning Hatha Yoga at 9:30am on Friday April 11th will be the first free offering with donations being made to CUESA.
  • Katie Caughman’s Gentle Flow Yoga on Sunday, April 13th at 9am is dedicated to the SF Bicycle Coalition.
  • On Monday, April 21st, Dr. Eve Bernstein’s Lunchtime Yoga at 12pm noon will be supporting Plant SF.
  • Wednesday, April 23, Crystal Higgins will raise funds for Slide Ranch with her 6:30pm Yin Flow Yoga class.
  • Hatha Yoga with Diana Meltsner at 9:00 am on Monday, April 28th supports The Reuse People.

FitBERNALFit and FitGLENFit offer fitness for you and fun for your dog– that’s right, you can arrange for Fido, Fluffernutter or Fitzgerald to go on a romp around the ‘hood while you get your sweat on in a local, family-owned and green business.

 

Why are San Francisco residents flaky about fitness?

Posted 1 CommentPosted in About FitlifeSF.com, Contributors, Fitness, Food and Drink, In the News, Martial Arts, P90X/P90X+, Rob Terlizzi, Weightloss

Sometimes I can rant, I know, and here is my latest:

“What do I have on my mind? (this is a fitness centric post, but you can apply it to many things) I am sitting here thinking that many people in SF need to get their priorities straight. Many people I know personally and many people I have just met have said, “they want to get more fit, that they want to take an active roll in how they age and perform.” So, I mention they need to find a place to work out, be accountable for what they do, what they eat and not be sedentary. Many disappear for a while, and when I see them again (Sometimes months, sometime years later), most of them are in a much worse state than when we had our first discussion. (more…)

Review: BeachBody Ultimate Reset (Rob’s View) Week 2 of 3

Posted 1 CommentPosted in Contributors, Fitness, Food and Drink, In the News, INSANITY, Latest, Greatest!, P90X/P90X+, Reviews, Rob Terlizzi, Weightloss

NOT AN AD!!!!

BB Ultimate Reset Pic

This is a continuation of our progress. Started this week at 197lbs and I have been sticking to the diet, taking the supplements If weight loss is the end goal, I am achieving it. I don’t seem to be losing muscle mass, though I am failing occasionally mentally. This could be due to the fact that I have not completely stopped working out. (Though I have been dialing it back a bit, teaching classes more than training every day.) The mental stuff has been just weird moments of near senility/really stupid stuff.

Example: Today (Day 9) when I went to brush my teeth for some reason I reached for my contact solution instead of the tooth paste. Went so far as to pop the cap and turn it over, as if I was supposed to put it on my toothbrush. WTF?  Hope this is a one off occurrence.

Yeah, I am over this program. See my final thoughts below! (more…)