I started my Food Journal, NOW WHAT?

Did you start that food journal? Are you becoming acutely aware of what you are putting in your body? Are you surprised but what you have seen? 

Let's take it to the next level shall we? Please apply these rules to your life and watch the change happen! Here a few of my 'basic-can't live without em'- (THE FIRST) 5 RULES that I swear' by for keeping my booty where I want it (High & TIGHT!) 

1. Eat within 30 minutes of waking up: I've said it a million times: this is the most important thing you can do for your body! It's called Break-fast for a reason - you are breaking the fast you just did for about 8 hours (while you were sleeping). Get it? Aw-huh! Ever heard about the 'Sumo-Wrestler Diet'? It's Where Sumo-wrestlers skip breakfast and wait until 'lunch' to eat their first meal, thus slowing down their metabolisms and gaining weight so they can be awesome, robust Sumo-Wrestlers! I don't know about you but I don't want to look anything like a Sumo-wrestler!

2. Eat every 2.5 - 3 hours after that... keep your metabolism working by eating regularly throughout the day. Our bodies (because of being cavemen and not being able to eat on the regular) are designed to store fat, not muscle, and will eat thru (cannibalize) our muscle first before going into our fat storage (I know, boo). This is a slow process but it does happen! Don't give your body a chance to get hungry and turn to your precious muscle for its fuel source! Eat!!! If you starve yourself or wait too long between meals you are literally sending your metabolism the message to SLOW DOWN! Yikes! 

*If you follow this rule you will find you are eating 5-6 times per day.  

3. Eat a balance of slow-digesting carbs (brown rice, long grain rice, brown rice, quinoa), lean protein (chicken, fish, lean red meat) at least 5 x a day and add in fat (extra-virgin olive oil, nuts, coconut oil) about 3x a day. I basically look at every meal as an opportunity to put protein into my body. Get it? Meal = gateway for protein, but what helps the protein do it's job are those workhorses: carbs and fat!  

4. The girth of your diet should be foods that don't have a label or come in a package. Whole grains, veggies, fruits, and meats don't count but I would take a close look at those dairy products, jams, jellies, and breads. Aside from ice, you should have basically, well, nothing in your freezer that is in a colorful box... this is poison! I hate freezers! What's the point? We should all care enough to put good, wholesome FRESH food in our bodies and our loved-ones bodies! Ditch the fake and err, OLD food!  You need to eat REAL food in order to grow REAL, strong, healthy bodies! IF you are going to cheat once in a while, fine! I'm not the food police... but DO think of it as a CHEAT and not something to regularly have in your diet. Those commercials where the teenagers come home and their Mom makes them pizza rolls for their after-school meal make me want to cry/vomit... "Hey Mom, ever heard of hummus? How about Turkey roll-ups? Yogurt and fruit? Apples and nut-butter? I even have a mean recipe for whole-wheat mini-pizzas that will knock their knee-pads off! Just Please! Anything but the frozen-pizza-roll-ups laden with crap and preservatives!" 'Good for you' becomes 'quick n' easy' the more you do it, until its just second nature! I PROMISE! And not to completely freak you our but all those chemicals and preservatives in processed food leads to the inevitable growth AND PRESERVATION of our visceral fat storage (that fat that you can't see that's around all of your organs). Don't feed that fat, feed the lean muscle! 

5. Plan ahead. It's the only way to guarantee success. Truly. If you don't know where your next meal is coming from or what time you will have it, how can you possible assure you will be getting the food your muscles need? YOU ARE IN CHARGE! YOU ARE IN CHARGE! YOU ARE IN CHARGE! Have I made myself clear with this one? 

I didn't INVENT these rules but THEY WORK and I follow them pretty religiously. I don't care about how busy you are... that is just an excuse standing in your way of becoming your best self and creating your 'Perfect 10' body. I'm sorry, but if you can't make this time to invest in yourself and your HEALTH (essentially your quality of LIFE) then where are you putting that energy? How can you possibly be the best Father/Mother/Wife/Husband/student/Teacher if you are not willing to put this in the equation? 

You Must Become a 'whole' you in order to give a 'whole' you. 

More tips to come! Start here! Should be a cinch if you've already got that journal going! xoxo

Ditch Your Scale (or at least store it somewhere you won't see it every day)

You are there every day, killing yourself in that gym, on the elliptical, in that class, lifting those weights... and still you are not where you want to be. What gives?!?

                  Lets just say you have a trainer or you just 'know what you are doing'. You log the hours. You do the proper resistance training/cardio/rest ratio during your week AND you have been doing it for 6 months (or maybe even longer) but you still don't have that body you want... "but that number on the scale is exactly where I wanted when I started toward my goal but...ugh, I'm still not satisfied!"
Guess what? It's your nutrition. When I say 'nutrition' what am I referring to? Here's a definition I like:
nu-tri-tion: the process of nourishing or being nourished, especially the process of by which a LIVING organism assimilates food and uses it for growth and for replacement of tissues.
Our cells are basically dying and reproducing every day and it is our job to give our body what it needs to do its job properly. Nutrition (or nutrients) is essentially the fuel your body needs to do anything. Sounds to me like the quality of that fuel should matter a whole lot? Nutrients can be divided into Macronutrients and Micronutrients.
mac-ro-nu-tri-ents: an element required in large sum by living organisms. e.g. carbohydrates, fats, and proteins (most of our calories)
mic-ro-nu-tri-ents: a substance needed only in small amounts for normal function such as vitamins or minerals
In order for you to sculpt your ideal body, you must make sure you are taking in the proper amount and type of each of these nutrients on a daily basis. Eating shouldn't be hard. I understand  peoples frustration when I hammer away at the the importance of planning out their meals for the week or asking to see the nutrition information at a restaurant. This is because we have turned 'food' into something else entirely. 'Food' has become  entertainment. 'Food' has become a way to bond, celebrate, or relax. While I think it's fine to use 'Food' in this way sometimes, the majority of the time we should be seeing and using food the way it was intended: to nourish our bodies for continued growth and function. Once you really flip that switch and see 'food' for what it is, will you finally be free of that petty number on the scale and be able to get some real work done! 
                That number on that scale (whether you like it or not) is just calories in vs. calories out. This isn't rocket science. If you want to gain weight, consume more calories then you burn off. If you want to loose weight, burn off more calories then you take in. But that is in regards to 'weight'. If you are morbidly obese, anorexic, or a wrestler then your weight matters. Otherwise it doesn't matter at all! I'm not going all crunchy-granola-love-thyself on you! Nope! What I'm saying is you can have the most ideal, Perfect 10 body-of-your-dreams-size 4/6/8 whatever, and weigh wayyyy more (or less) then you think you should.
                 The number you should be paying attention to is your Body Fat Percentage (which can most easily be taken with calibers by your trainer or at your gym (I think those on-line calculators are a crock, sorry). Your density (muscle vs. fat) matters. Your hydration matters. Your weight (that stupid number) doesn't matter.
                 If you are one of those people who likes to calorie count, that's fine, but make sure that you are not only getting enough calories to gain or maintain your muscle mass and burn fat but that the micro vs. macro nutrients that make up those calories are the proper ratio for YOU and YOUR GOALS.
                Let the number go. Focus on how awesome your workouts make you feel, start paying attention to your 'fuel' and body-fat percentage and let the transformation happen! 

"I eat pretty well" and Other Lies we tell Ourselves

The question I get asked the most is: "What do you eat?"

The answer is: whole food, barely anything in a package... lots of fruits, veggies, whole grains, and lean meats.

I DID NOT INVENT 'EATING WELL' (though I would love to take credit for it)...which is often why I refer to my chosen 'diet' as the 'No $h!7 Diet'. I call it this because I know YOU KNOW exactly what you should be eating. You don't need a Doctorate to tell you to put the Dorritos down and pick the celery up! Am I right?

What you do need is discipline, the desire to become a healthier, fitter, more awesome version of your current self and a little bit of education. 

              BUT Let us not forget ACCOUNTABILITY! I think the Nutrition aspect of your plan needs the guidance and accountability MORE then the workout piece. I think the 'Work-Out' piece is easier because you go, you work hard and sweat for an hour and you're DONE. But eating... well that takes a little more time, energy and planning now doesn't it?

               It took me a while to really 'figure out how to live it', ENJOY doing it and making it a life-long habit. In my case 'Rome was not built in a day' (and neither were my abs). But I stayed persistent with my diet, consistent with my workouts and eventually succeeded in shaping my ideal body. I believe whole-heartedly that you can to if you GO FOR IT!

              So how do you start eating this 'No $h!7 Diet'? Where to even begin...? Well in order to make a food plan that will work for you, you need to 1) know where you are starting from and B) form a relationship with your food!  I believe the best way to do this is to start a food journal! Ever heard: "You can lead a horse to water but you can't make it drink." Well I say: "You can give a client the best possible nutrition plan for them but you can't make them follow it!" They must realize where they are starting from in order to comprehend WHY and HOW they must change their idea of what 'food' is. When a new client starts out with me the first thing we do together is start a food journal (for an undetermined length of time). Their only objective is to be as detailed and honest as possible and to follow my format! I am becoming decreasingly surprised when a client tells me they currently 'eat pretty healthy' or low cal, only  to find out most of their meals are eaten out, not prepared by themselves or a family member and are loaded with calories, fat, and sodium. At restaurants we are rarely safe. Even words we associate with being healthy can trick us into making bad choices we think are good for us. Case in point - I love the 'Grilled Vegetable Salad' at CPK but a full size portion with the dressing plus adding in chicken or salmon, can make that one little salad, WITH THE WORD 'VEGATABLE' IN THE FREAKEN' TITLE, make up all the calories I should have in over half of my day!!! Ridonkulous! 

                 I'm including this for you now so that you may start your own food journal and BEGIN your new improved relationship with food and your body. You must come to terms with how you feed yourself first in order to make any changes that will STICK. Challenge yourself. Commit to logging your food for 1 week straight; This will at least be enough time to see when and how you are eating (and/or snacking) a little too much, not enough, or just the right things! This will be especially helpful for those of you who workout, eat relatively healthy but are still not getting that last ten pounds off or what-not... your nutrition could be to blame. You must acknowledge every crumb! When I first did this years ago I realized I was eating perfectly during the day but once the sun went down I became "Queen-of-all Snackers"! Just from 'becoming mindful' of this fact I was able to make tweaks during my 'daylight' diet so that I wouldn't be so ravenous once night came! 

-------------------------------------------------------------------------------------------------------------------------------------

Let’s get started! Here is the 'basic' format that I use...

Date

Meal #1: Time                                                                                                                                 Portion size 

                Enter Food Here. (1 item = 1 line)

                Enter Food Here. (1 item = 1 line)

                Enter Food Here. (1 item = 1 line) etc.

Snack #1: Time                                                                                                                                Portion size 

                Enter Food Here. (1 item = 1 line)

                Enter Food Here. (1 item = 1 line)

                Enter Food Here. (1 item = 1 line) etc.

Continue on down the page… Meal#1 - all the way to Dessert (or however you label your meals).  Between each meal make a little arrow and show me how many hours has passed between those two meals. Also make a note how you are feeling before or/and after you eat your meal (hungry/bored/starving/still full). Fill out this journal every day! I like to make sure it’s complete before I go to bed to avoid ‘catching up’ and risk forgetting what I ate!

-------------------------------------------------------------------------------------------------------------------------------------

As you get going you can include sodium intake, carb grams, protein grams, and even calories... whatever will help you SEE what it is you are taking in and therefor be able to determine what your current diet is lacking.

Happy Eating (& Recording)!!! xxoxo

What did You come Here for?

I can be pretty ruthless. I'm known to be a hard-ass. In no ways has anyone ever come to one of my classes or sessions and left thinking: "That was cake."
                  I sort of pride myself in this. I never want to be thought of as mean. But I would rather be thought of as 'mean' then 'too easy' any day of the week. I never want anyone to get hurt (and thankfully nobody ever does). I don't want working out to be painful but I definitely want you to feel it! I hope my hardcore attitude translates properly: I want you to get the best possible workout when you are with me no matter what. I want you to W-O-R-K. I want you to maximize your time in that gym or classroom so that you can get the results you deserve.
                  I don't care if you find the temperature of the room unfavorable.
Take a layer off. Remember how cool the room was when we started? See how steamy it is now? You're hard work DID that! Enjoy it!
                  I don't care if there are not enough mats. Turn them sideways and share. This isn't the Ritz Carlton, this is a gym... and besides like it or not you already have Cheryl's sweat all over you.
                  I don't care if the music is too low for your tastes because the person right next to you thinks it's too loud and you need to hear my instructions...
                  What I do care about is the fact that you are trusting me, for that one hour, to give you the best, most kick-a$$, wouldn't/couldn't do it on my own, WORKOUT possible!

I 'educate' a lot. Almost too much sometimes. I find myself repeating myself over and over again, but if the proper form of one exercise or 'how to breath' sinks into one athletes brain the 47th time they hear me say it, it's worth it! I have beautiful, grown women and men in my classes who are in great shape but maybe not exactly where they want to be and they do not digest my notes, therein making the same mistakes over and over again... never pushing past that plateau.

The body will plateau and/or adapt if you do the same thing over and over again. You may have sweated your tush off but you won't see those changes in the body unless you challenge yourself! Here are my top 3 "tips" to improve any workout and the things I find myself saying (and errr shouting) the most.

1. Come prepared: bring water, a towel, and a hair tie. At my private training gym I provide most of these things for my clients but some days we get slammed and run out of towels (a.k.a yesterday) so always have a little bag of tricks in your car ready to go! Heck, bring an extra shirt and a recovery snack for after your sweat sesh. The point is you must set yourself up to succeed for that hour. Don't tell yourself: "At least I'm here." No! Tell yourself: "I'm kicking some a$$ today." or One of my favorites: "Thighs. You're goin' down!"
                     Coming prepared is not just about your clothes or gym accessorizes, its also about cultivating a frame of mind in which your workout (and the intensity of that workout) is the most important thing for that 30 minutes or 1 hour you are in the gym. In the theater we had an expression: "Leave it at the door." While we were in that theater we had no problems, no bills to pay, no work left undone outside those doors. We we were in that theater with one intention. Yes, we we working hard but it also became a refuge for most of us. For one hour, let the gym be your escape and make everything happening inside that hour be about your body, getting the results you want, and getting that stress OUT!

2. Challenge yourself thru improving form: Um duh Tristan... but how? Glad you asked! It's not necessary to switch your weight up any more then every 6 weeks (longer in group training because the rep range is so high) so within that period, while your body is working with that weight, WORK ON FORM! In L.A. rarely did a group trainer or bootcamp instructor perform along with the class for more then one exercise. This doesn't work for me or my teaching strategy. I perform almost everything with the class after I've given a basic instruction. I teach people to mime me and copy my rhythms instead of being left up to their own devices. Follow the teacher and if their not doing it then find that person in class who has it and mirror them! Break down your body vs. their body in the mirror. What are they doing that you are not and vice-versa? Working-out and creating good habits with your body is quite an analytical task. Use that brain of yours! Don't check out! It is better to be slightly behind the instructor (or way behind the music) and be executing proper form, then it is to keep pace. What? huh? I'll say it again: It is better to be slightly behind the instructor (or way behind the music) and be executing proper form, then it is to keep pace. Once you get form down, the rest will come. I don't have to worry about this so much with my private clients but you better believe I have people in my classes repeat the same mistakes over and over again even though I correct them, simply because they prefer to 'keep with the beat'.

3. Breath: Every time you punch that bag: Exhale. Every time you push, pull, or press that weight: Exhale. Even if you don't feel like you need to, do it. Exhale on the 'hardest' part of that movement. The muscles need to be oxygenated. The body needs to be reminded that it is working right now. Sometimes you have to get that breath flowing to 'jump start' that body. Every heard of 'Yogi Breath'? I use it every day. Don't chew gum simply because it will effect your breath and your breathing is just as important as punching the bag and lifting that weight.
                     This is probably the most underused and underrated pieces of advice I tout but you bet your bippie I find it to be one of the most important. Think about it like this: You put a pot of water on the stove to boil. Do you turn the heat up the first setting, wait a few minutes and turn the flame higher, wait a few minutes and turn the flame higher, and so on? NO! You turn the heat up all the way RIGHT AWAY! Why? Because you want that water to start boiling as soon as possible! This is how you need to view your body... start that breath moving right away! Send your body and your entire cardiovascular system a message: You are working NOW! Body: You are building muscle, strength and endurance for me NOW!

Implement some of these tips into your workout! May you never leave the gym thinking "that was cake" but instead: "That was soooo worth it!" So get to it my Perfect 10's! Hopefully some of this advice gets roots! Oh, and leave me comments! Let me know if this is working for you please! xoxo

Results: Go get em'! (Even if it's sucky outside)

It's Monday. It's gloomy. You would much rather curl up by the fire eating Girlscout cookies then get your butt to the gym!
Do you hear that voice?
That voice telling you YOU are better then GirlScout Cookies, a chubby belly, wiggly arms that continue to wave even after you have stopped!
Listen!
Did you eat well today? Make good choices? Ate your chicken breast and broccoli instead of going out to lunch to eat Tempura with the rest of the office staff? Did you bypass the pastry at Starbucks this morning and order that oatmeal instead? Did you empty your emergency candy drawer into the garbage instead of your mouth? Did you feel good this morning when you zipped up your pants? Good for YOU!
NOW KEEP IT GOING!
RESULTS are your body's way of telling you that what you are doing is working!
RESULTS do not give you permission to cheat, binge, or take a day off because you have a case of the 'I don't wanna's'.
Do not stop PROGRESS. Embrace it! Give it a hug! Encourage it to grow!

Maybe you didn't make good choices today? Maybe you are feeling tired and this darn weather is just not helping!? Maybe you are thinking: "Screw it. I had a burger and fries for lunch. There is no coming back after that. Pass the GirlScout Cookies..."
Now is your chance to redeem yourself... get up, lace up your tennis shoes and get outta there! Just putting the key in the ignition will be enough... YOU will follow thru with it once you lace up those shoes, once you put your key in the ignition!

Will going to the gym and sweat in' it out for 20... 60... 90 minutes UNDO the 'damage' you did today..
Not in million years buddy.
That is how important nutrition.
But it will make you think twice tomorrow when you have a hankering for that burger and fries at lunch.

NOW... Go SWEAT!!!

Show Me Your Ugly Face!

So you got to the gym? You finally moved that coffee table out of the way and got to it? Good for you! I'm not being facetious... you need to celebrate even the teeniest-weeniest of fitness accomplishments, even attendance (just don't celebrate too long or it will defeat the purpose).

Whether you are on your own or at the gym, in group-x class or doing a little P.I.N.K Method in your living room, if you don't reach a point in the middle of your workout where the thought:
"this is too hard. I really want to stop doing this" enters your brain for a moment;
                                           YOU ARE NOT WORKING HARD ENOUGH.
I'm not saying you should have limbs hanging from their sockets when you're done with your workout but it's called WORKing out FOR A REASON. It's W-O-R-K! It's not 'MargaritaFunTime'. It's WORKING-out! As long as your form is great, at the end of every set you should feel like you are working... because you are. Resistance training, just as with your cardio training, should make you a little sweaty. I repeat, I don't care if the gym is at the standard 70 degrees... you should be a little sweaty and/or heated by the end of your workout.
                               In the middle of my Group-x classes and/or when with a client during that 'time to bare down and WORK' portion of our time together, I often tell people to get angry!
Gasp! I know, it's not politically correct but, whatever!
I usually give this 'direction' to my peeps because the OPPOSITE of 'getting angry' in this scenario is GIVING-UP. And giving-up is EXACTLY what you don't want to do, right?
The point is you have to find something that works for you. For me getting a little pissed works. When I'm pressing 290 for the umpteenth time and I just don't wanna anymore... I get a little angry! I become THE INCREDIBLE HULK!!! I defy exhaustion, fatigue and weakness! I DO WHATEVER IT TAKES, SHORT OF INJURING MYSELF or loosing form, TO GET IT DONE.
                               I'm sorry, but when you are in the middle of an excersise where the easiest option is to just stop doing it (even though you know pushing forward will get you that much closer to your goal, bust thru that plateau and/or make you stronger, leaner, and meaner), you could give a flying banana about zen, love, and gratitude! You don't care what you look like, what's for dinner, or who is waiting to use the machine! All you care about is GETTING IT DONE. You shouldn't want to stay smiling and attractive. You want to be breathing hard, displaying your ugly-face and working to get it DONE! Capesh?
                              All those warm fuzzy thoughts and feelings come AFTER. Don't feel bad if working out is not your favorite things to do! I can't think of one person who would prefer working-out to, well, anything remotely fun. Don't feel icky or less-then if Cheryl's make-up and hair is always perfect and her gym clothes always match while you are wearing two different colored socks! You are there to get work done! You are there to become your best YOU! You are there to work hard and learn all you can! And besides, Cheryl's not working hard enough anyway! humph!
                             Celebrate getting to your workout then work HARD to make that time count! Celebrate it being over... When you have completed that set... when you have fought a good fight and seen how nonexistent your 'limitations' actually are... Zen out then! That is when you send gratitude to your body, to your gym buddy, to your trainer or your instructor or that magazine you got your workout from, to Cheryl, to the dumbbell or the leg press... you just let those warm yummy feelings fly!! They will be returned to you in the best way! You'll come back and do it again, knowing what reward and sense of accomplishment awaits you :)

Happy lifting. Challenge yourself a little today. You deserve the reward that's waiting for you.

Finding Motivation

We all have good intentions concerning our bodies but it can be tough to turn those intentions into plans and those plans into ACTION. Taking action and actually putting your plan into motion is the only way to get results.

Unfortunately you can't wish your thighs thinner or your belly firmer. 

You can buy all the new gadgets, gizmos, workout dvd's, gym-memberships, and healthy cookbooks you can afford but if you don't use them it is literally like burying $20 in the backyard and trying to forget you did it. 

I have clients sign up with me all the time who have the best of intentions... they show up for their sessions and do everything I ask of them for the hour but when on they are on their own they do not make healthy food choices or make time to sweat. IF you do the work, if you are consistent for 8-12 weeks minimum YOU WILL GET RESULTS! And believe me when I say that it is the RESULTS that will motivate you to push forward to create your ideal body.  

Back to the topic at hand

Where do we find the motivation to even get started? If you can;t put one foot in front of the other and GO then read on...

Your health could be one motivating factor because 60% of all people who start an exercise regimen rid themselves of 90% of their medication for high blood pressure and/or diabetes within 6 months. Think of all the money you would save making the commitment to yourself to get healthy, well and fit! Not only because you would be skipping out on paying for those over-priced meds but because your new healthy lifestyle does not allow your daily fast-food stop. The average American spends $11.75 at the drive-thru per meal and stops an average of 12 times a week... you do the math. Don't tell me you can't afford accountability and a plan custom-made for you with a personal trainer... at that rate you can afford two! 

what about the obvious motivating factor: Looking and feeling HOT! Think back to a time when you didn't fret over your muffin-top or didn't "feel fat" going out for the day. You can't feel fat. You either are or you aren't a little chunky. There are 24 hours in a day, YOUR BODY deserves one of them so not having enough time is just stupid. You'll 'hear' me saying this a lot... YOU are in control. Nobody else is in control of you or what you put in your body or how you treat your body! Your spouse, your children, your job, your dog, your favorite cocktail hour, your Mom, your genetics (which by the way even the alluded 'fat gene' gets its ass-kicked by resistance training 3x a week), All of these things will gladly stand in your way from you becoming your ideal you IF YOU LET THEM! 

YOU CHOOSE. YOU DECIDE. YOU MAKE IT HAPPEN. Whatever your motivation may be.. glom onto in and don't let it go! Don't tell anyone what or why you are doing it if that's what it takes! What is that little voice telling you? To sit on the couch and stare at gorgeous celebrities, thinking: I'll never look like that OR

"YOU DESERVE THIS. IF YOU WANT THIS IT WILL HAPPEN FOR YOU. YOU ARE IN CONTROL!"

Maybe if that little voice isn't saying that to you: I am. Now GO GET IT! 

Laughing my buns off...

As people born in a modern age it is important to take time to analyze what we think 'beautiful' is and why? Media has an overwhelming influence on us whether we like it or not. The older I get, or better yet, the more experience I get, I realize I find effort and execution beautiful. Muscles are sexy because it takes work (and a lot of it for most of us) to get them. Sweat is HOT. Calluses are sexy. The first time you see your triceps make that little 'pop' in the mirror while you are doing the rope-press: priceless. A Perfect ten to me will always be the person who saw what they wanted and went after it... "the proof is in the pudding" as they say. We pass by the mirror almost as many times as we pass by an ad telling us what we should look like. Isn't life too short to pass by that mirror one more time and not love what you see? Do something today about it. What is stopping you from becoming your ideal self? IF you are not having this conversation with yourself just yet then I challenge you again by asking: why not? I hope to use this blog (as with everything I do) as a way to lead, educate, and inspire others to embrace the challenges they are creating for themselves. Whatever is standing in your way, you can overcome it! All you have to do is choose it. Together we'll explore Nutrition, Cardio, Resistance Training, mind/body connection and a whole other slew of topics so that you can become 'A Perfect 10' in EVERY sense... and so it is. 

Now that Ive bombarded you with all of that lets take a minute to see what Wade thinks 'a perfect 10' is... ahhh Urban Dictionary...

a perfect 10	15 up, 32 down
	To be perfect in every way(this includes sexually) and to have great brests. Usually this girl goes to Ursline and has got the cuttest little buns I've ever grasped.

Thanks Wade... you just made my boyfriend sound like F.D.R. very flattering though, she must be proud!