Certified Personal Trainer Andrew Fodge is also a Titleist Performance Institute (TPI) Certified Golf Fitness Instructor.

This is a busy time of the year for golf fitness and training, both for the local population as well as the snowbirds. With golf being a major reason people live and visit the Valley, he offers the following tips.

“Exercises that will help improve your flexibility, strength, and power which will help you drive the golf ball farther and hit more accurate shots,” he says. “By assessing a ‘total picture’ of your body, swing, and equipment, a golf fitness program can be developed that will seamlessly integrate into your existing instruction and game to help you optimize your performance.”

Fodge says exercises focusing on functional movements of the core, the upper body and the lower body, that most golfers beginning, advanced, or pro can benefit from doing.

DO Something About Your Body and Health.  YOU are ready for the Accountability and the Direction a Scottsdale Personal Trainer can provide.  Put  the Knowledge, Experience, Ability, and  Desire of our Fitness Team to work for YOU, as your Personal Trainers within North Scottsdale and Old Town Scottsdale, Arizona.

How would it FEEL to Look Back at this moment where you choose personal trainers that can deliver FANTASTIC Results? Let us start YOUR Personal Training Program in Old Town or North Scottsdale, NOW!

WE will strive for the fitness that YOU want. Get Started TODAY!!

To Schedule your Complimentary 30 minute Consultation please go to our ”Contact Us” Page Directly.

Fitness By Andrew LLC Personal Trainer Group

Serving North Scottsdale and Old Town Scottsdale, Arizona

602-516-4225

andrew@fitnessbyandrew.com

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Are you motivated to get in shape?

If you answered “yes” to any of these questions, then you have adequate reasoning to hire a personal trainer. While you can certainly accomplish all of these goals on your own, there are some advantages to having a personal trainer that might improve the quality of your fitness regimen.

As Personal trainers serving Scottsdale we will give you:

• A fitness evaluation. The evaluation will help us as the trainer determine what kind of shape you are in, and how we will need to design your workout program. We will ask about your health history, medications, and experience with exercise.
• A personalized exercise program designed specifically for you. There is no one-size-fits-all approach to fitness training. Each person’s needs and goals are different, and as your personal trainer I will custom design a plan that acknowledges both the shape you’re in and the shape you want to be in.
• Supervised exercise. As personal trainers we will give you undivided attention to make sure you are sticking to your program, using proper form and technique, and that you are getting the most out of your workout without getting injured. The benefits of your program will be explained to you and I will recognize when you’ve reached certain milestones.
• Motivation. There’s nothing like having a trainer give you words of encouragement throughout your workout. This helps with the mental part of getting in shape–attitude is everything! If you don’t think you can do it, then you won’t.  And YOU will!
• Expertise. Good personal trainers are experts in the field of exercise, nutrition, and motivation. We believe that we are some of the BEST. We are there to give you advice that extends beyond your time with us. We will educate you about dieting and lifestyle modifications so you know what to do on your own as well. As good personal trainers we strive to be a fountain of knowledge!

Every time you wear a short-sleeve shirt, you show them off. And when you shake hands, open a door, or carry a box, you rely on their strength. So shouldn’t you make sure your forearms are strong as can be, ready to take on any task you throw their way?

Yes, you should. And with these exercises, you can give your forearms a little boost to get firmer, stronger, and more able to help you do those things that come your way each and every day.

Hang and Shake: Hang from a chin-up bar with both hands. After a few seconds, release your right hand from the bar and hang using only your left hand. During this time, shake your right hand to prepare the right forearm to get back to work. Return your right hand to the bar and release your left hand. Shake out your left arm for a few seconds and return it to the bar. Repeat as many times as you can.

Palms Up Wrist Curl: Holding a barbell securely with both hands, get on your knees beside a weight bench and rest the back of your forearms on the bench, allowing your wrist and hands to hang over the edge of the bench with your hands facing the ceiling. With your hands approximately 16 inches from one another, lower the bar as far as possible and then raise it as high as possible, relying on your wrists for the movement. Repeat 10 to 15 times and perform three sets. For a less stable option, use dumbbells instead of a barbell.

Palms Down Wrist Curl: Start in the same position as with the palms up wrist curl. However, instead of facing your hands toward the ceiling, have your palms facing the ground. As with the palms up wrist curl, begin by lowering the bar as far as possible. Then, raise the bar as high as possible, using only your wrist to move the bar up and down and keeping your forearms still on the weight bench. Perform three sets of 10 to 15 reps.

Wrist Flippers: In a standing position, hold a dumbbell at waist level in both of your hands. Start with your palms facing the ceiling and your elbows almost touching your side. Then, flip both of your wrists at the same time, causing your palms to turn down toward the floor. Slowly repeat this motion 10 times, rest, and repeat for two more sets.

Reverse Curl: Standing up, hold a weighted barbell with your hands shoulder-width apart and your arms extended straight down. With an overhand grip on the bar, slowly raise the barbell to your chest. Return to your starting position and repeat for three sets of 10 to 15 reps.

Behind the Back Curls: Have someone hand you a barbell behind your back as you stand up straight. Hold the barbell with an overhand grip and start with your arms fully extended down. Using your wrists, curl the barbell toward the ceiling as high as possible, careful to keep your arm still. Return to the starting position and repeat 10 times for three repetitions.

Squeeze the Ball: For this exercise, all you need is a tennis ball or a racquetball. Simply grab the ball in one hand and squeeze. As you perform the exercise, try to squeeze the ball in slow, controlled movements. After 15 or 20 repetitions, swap hands. Try to perform three to five sets.

*For a more challenging workout, weight can be added to exercises using barbells.

Have you ever seen a really impressive “before” and “after” photo on a weight loss product?

Well, there’s something that the diet industry doesn’t want you to know. There is more involved than just the diet product, and it’s the same across the board.

Look into the eyes of any person in their “before” picture and you’ll see that they are deeply disturbed. The body they have is no longer in sync with the body they are able to accept.

They changed the body that they accept, and became disturbed.

Now look into their eyes in the “after” picture – see the sweet satisfaction? They now live in the body that they decided they could accept. What an amazing feeling that is.

Why are you still living life in your “before” body?

Sure, you have obstacles that get in your way – your schedule, your job, your kids, the weather, your knee injury from college…but ultimately you have the body that you accept.

I’m going to repeat that so it will really sink in.

You have the body that you accept.

Transform from “Before” to “After”
You may not realize it, but you already posses everything you need to transform your body, and it all starts with taking responsibility for the body that you have today.

You are in your current shape because, until this moment, you’ve been OK with it.

Oh I know you aren’t thrilled with it, and you even talk about losing weight and getting fit – but you haven’t changed what you’ll accept.

Here’s how to transform your body in 3 steps:

Step One: Feel Disturbed
It has been said that emotion creates motion. This is essential when it comes to personal transformation. Just like those folks in the “before” pictures, to transform your body you must first decide that you can’t live another day in the body you currently have.

Get your emotions stirred up. Make a list of all the reasons that you’re ready to lose weight and get fit. Get disturbed.

Step Two: Decide What You Want
Without clarity you’ll never get where you want to go. Now that you’re disturbed with the body you have, decide what the body you can accept looks like.

Think in concrete and specific terms. Just like the captions under ‘before” and “after” pictures – “Shannon lost 50 lbs,” “Matt lost 8 inches from his waist,” “Catherine went from a size 20 to a size 4.”

Get a clear picture in your mind of what you’ll look like in your “after” picture and decide what the caption will read.

Step Three: Take Action
The time spent between your inspiration (now) and taking action determines whether you will succeed or fail. Don’t allow yourself to get stuck between inspiration and action – there is always something that you can do immediately.

Take action by emailing or calling me now to set up a fitness consultation.

I am here to take you from your “before” picture to your “after” picture. What will your “after” caption read?

Why are the numbers on your scale climbing?

That is a valid and often frustrating question. And the answer isn’t always sweet and simple.

“Any change in your life circumstances can produce changes in eating and exercise, which leads to weight gain,” stated Edward Abramson, Ph.D., professor emeritus of psychology at California State University, author of Emotional Eating.

So why has your weight increased? And, more importantly, what can you do about it?    

Life’s Fat Traps
A little addressed fact about weight gain is that everyone gains weight for different reasons. So often we hear about one-size-fits-all weight loss solutions that take little or no consideration of how the extra weight piled up in the first place. To experience true weight loss it is important to understand why you gained it in the first place.

Think back to the time in your life when your weight was just right. Were you in your teens? Your twenties? Or maybe your thirties? Picture yourself as you were at your ideal weight. Now when did things change? Was it a gradual addition of pounds that accumulated over a span of multiple years? Or did you gain it all at once? Check out the following weight gain triggers and determine which one is responsible for your plight.

College: The college years are some of the easiest for gaining weight. In fact, a recent study by Cornell University found that on average, college freshman gain about 0.5 pounds a week – almost 11 times more than the average weight gain among 17-and 18-year olds and almost 20 times more than the average weight gain among American adults.

Marriage: There’s nothing like holy matrimony to encourage a barrage of calories to overtake your diet. Late night comfort snacks are always more enjoyable when you have someone to share them with—and who better than the person who pledged to stick by your side through sickness or health?

Pregnancy: Talk about a great time to gain weight! And we’re not just talking about women here—most men admit that they gained ‘sympathy’ pounds right along with their wife. Hormonal changes along with strong encouragement from everyone you know to indulge in anything their heart desires leave most pregnant women with a feeling of entitlement when it comes to food.

Career: Though you may not realize it, your career choice plays a major hand in your weight. Those who go from an active lifestyle to spending 8 hours a day behind a desk and another 2 hours commuting almost universally gain weight. Conversely, people who spend their 8 hours in constant motion find weight loss a natural byproduct of the job.

New Habits
Close your eyes and go back to the fat trap that triggered your weight gain. What changed in your lifestyle? To help sort things out, I’ve broken things down into two specific behavioral categories.

Eating Habits: Did your eating pattern change at this time in your life? If your weight gain occurred in college then maybe you went from eating 3 square meals to an all-you-can-eat buffet style cafeteria. Or if marriage was your weight gain trigger, then maybe you went from eating small meals to fattening comfort food. Pregnancy brings on the perfect environment for a change in eating habits. You go from eating normally, to eating ‘for two’, to munching on your baby’s snacks right along with him! Your job can also dictate your eating schedule. Long hours and early meetings may cause you to grab a donut or chips from the vending machine.

Activity Level: The second category that leads to weight gain is your activity level. Simply put, what kind of exercise were you doing before your life changing event and how does it compare to your current exercise regime? Chances are good that you were doing more exercise before your weight gain began—which means that you are doing less exercise today! Go ahead, think back to the exercises or physical activities that you used to do and compare them to your schedule today.

Your Transformation
You’ve figured out which fat trap in your life led to weight gain, and then narrowed down the exact behaviors that changed as a result, so this naturally leads us to a solution.

It’s time to make a change.

Call 602-516-4225 today to get started on a fitness program that will make you immune to all of life’s fat traps.

Once you start working with me an my personal trainer team in Scottsdale, those numbers on your scale will quickly change direction.

– Vincent Lombardi

Ever wonder why some people are able to keep weight off, while others put it right back on? Read on for the 7 Secrets to Maintain Weight Loss. (And if you still have pounds to lose, these 7 secrets will help you too.)

Secret #1: Keep on Moving
If you’re serious about keeping the weight off, you need to be serious about your workouts. Keep your activity level high, both in and out of the gym. Your workouts should consist of both cardiovascular training and strength training. While out of the gym make an effort to move as much as possible by taking the stairs, going for walks or jogs and participating in recreational activities.

Secret #2: Be a Healthy Eater
Sorry, you can’t go back to eating at the drive thru and expect to maintain your weight loss. Focus on these 3 aspects of healthy eating:

1. Keep calories low. Gone are the days of eating mindlessly. Be aware of everything that goes into your mouth, whether by journaling or simply keeping a mental tally.
2. Be careful. Eat small portions, avoid high-calorie foods and check nutrition labels. You don’t have to swear off chocolate forever, just eat it occasionally with portion control.
3. Eat a balanced diet. Include a variety of fruits and vegetables, lean meats and whole grains.

Secret #3: Turn off the TV
The average person watches a whopping 35 hours of television each week. People who successfully maintain weight loss, on the other hand, watch an average of 7 hours or less. TV watching encourages snacking and puts you in a sedentary position on the couch. Spend less time in front of the TV and enjoy longer lasting weight loss.

Secret #4: Keep it Simple
While it is important to keep a variety of fruits and vegetables in your diet, your diet should be fairly simple. Create a repertoire of basic whole foods: fruits, vegetables, lean meats, whole grains, beans and nuts. When you cut down on your options it becomes easier to stick to your plan, making weight loss guaranteed.

Secret #5: Track Yourself
Your biggest fear is gaining back every solitary lost pound, but don’t be afraid of your scale. Weigh yourself at least once each week to monitor any gains. If the numbers begin to climb then reduce calories and increase your exercise.

Secret #6: Eat for the Right Reason
Emotional eating is one of the top reasons that people are overweight. It’s very important that you view food as fuel, not as an answer to deeper emotional needs. When food becomes more than just fuel, the pounds quickly add up. If you want to keep your weight under control, you’re going to have to eliminate emotional eating.

Secret #7: Forget All-Or-Nothing
No one is perfect – not even you! There will be days when you eat more calories than you should have. There will also be days when you miss a workout. Don’t let small slipups send you into a tailspin of all-or-nothing sabotage. Simply get back to your healthy lifestyle rather than letting yourself backslide into your old habits.

Don’t be one of the many who skip these 7 secrets and instead return to life pre-weight loss. You worked hard to be where you are – you deserve to keep it.

I’m always available to help you achieve any fitness or weight loss goal. Call at 602-516-4225 or email andrew@fitnessbyandrew.com to get started on a solid exercise program that will change your body and life forever.

What are your habits?

Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night?

Or maybe you’ve made a habit out of eating whatever looks good, avoiding the gym, and staying up as late as possible.

John Dryden famously said, “We first make our habits, and then our habits make us.”

Confucius said, “Men’s natures are alike; it is their habits that separate them.”

And Aristotle noticed that, “We are what we repeatedly do. Excellence then, is not an act, but a habit.”

It’s pretty clear that the habits you adopt will shape who you are.

When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.

If you aren’t happy with your body, then simply adjust your eating and exercise habits. Here’s how to adopt a habit:

Making a Habit
Use these seven steps to create a life-improving habit.

1) Decide on the ONE habit that you would like to develop. It’s tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable.

Here are some healthy habit ideas:

• Do not eat after 7pm each night.
• Bring your lunch to work instead of eating fast food.
• Exercise 4 times a week after work for 45 minutes each time.
• Only eat fruits and veggies as your afternoon snack.
• Get up early and exercise for an hour each morning.
• Work with a personal trainer 3 times a week.

2) Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you’ll face, and your strategies for overcoming these obstacles.

Here’s an example:

• My new habit is to work with a personal trainer 3 times each week.
• My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans.
• The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse’s support.
• I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.

3) Commit fully to your new habit, in a public way. This could mean posting it on facebook, or simply announcing it at the dinner table. Put yourself in a position where you’ll be embarrassed to give up on your new habit.

4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.

5) Keep yourself publically accountable. This means either status updates on facebook or verbal status updates at the dinner table. Your friends and family are in a position to offer you support, so don’t shy away from those close to you.

6) When you fail, figure out what went wrong so that you can plan around it in the future.

7) Reward yourself for your success.

Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same 7 steps.

I’d love for my fitness program to become your new healthy habit! Call or email now to reserve your spot.

Andrew Fodge

Fitness By Andrew LLC

Scottsdale AZ,

602-516-4225

ScottsdalePersonalTrainer.org

Featuring our Old Town Scottsdale Fitness Studio

The season of deck-your-waist-with-extra-pounds is officially here.

So what are you going to do about it?

Will you join the masses who faithfully gain 5 pounds between November and January?

Or will you do something different this year?

It is entirely possible to avoid the dreaded holiday chub by following this simple strategy:

All About Power
To begin, it’s important that you approach your goal from a place of I can rather than I can’t.

Most diet and weight loss plans begin by outlining everything that you can’t eat. You can’t enjoy the buffet at your office holiday party. You can’t taste the fudge that your aunt Frances made. You can’t partake in the seasonal coffee drinks. You can’t, you can’t, you can’t.

It shouldn’t be surprising when the diet only last a few days before your inner rebel breaks out and defies all the rules by mowing through an entire plate of Christmas cookies in one sitting.

When you begin from a place of can’t, you forfeit all of the power.

On the other hand, when you approach your goal from a place of I can, the power swings back into your favor. Use these 3 steps to re-gain your power:

1. Focus on positive action.
   Rather than obsess over what you can’t eat this holiday season, I want you to take the positive action of exercising into your own hands. Every time that you complete a workout feel the surge of empowerment that comes with the accomplishment.
2. Schedule positive action.
   The next step is to concretely schedule your workout sessions. I advise that you exercise even more during the holiday season than normal, since you will be taking in more calories. If you normally exercise 3 times each week for 30 minutes, then plan to exercise 5 times each week for 45 minutes.
3. Reward yourself for positive action.
   At the end of each week take the time to reward yourself for successfully completing each scheduled workout. Don’t use food as a reward, since you’ll be taking in extra calories as it is. A massage, a new outfit, a leisurely hour spent at a coffee shop, or even a well deserved nap are all great ways to reward yourself.

What You Believe
The people who won’t gain any weight this holiday season already know it. How? They’ve decided not to gain weight, and they believe it.

Do you believe that you won’t gain weight this year? Or are your past failures keeping you less than confident?

Let’s create a strong belief that you won’t be powerless to holiday pounds.

In his book, Awaken the Giant Within, Anthony Robbins explains 4 steps needed to create a belief:

Step One: Identify the basic belief. I won’t gain weight this holiday season.

Step Two: Reinforce your belief by adding new and more powerful references. This means focusing on the reasons that you don’t want to gain the weight. Get out a sheet of paper and list all of the cons to you gaining an extra 5 or 10 pounds over the holidays. Spend a lot of time on this step. Reiterate to yourself over and over why you don’t want to gain the weight.

Step Three: Find a triggering event, or create one of your own. Disturb yourself. Try on your bathing suit, or better yet go out and try on bathing suits in dressing rooms with that awful lighting. Try on your skinny jeans. Try on last year’s cocktail dress. Try on that outfit at the back of your closet that you still can’t fit into.

Step Four: Take action. Get started on your exercise program – right now. Taking action is the most important step, and the most rewarding.

Call or email me right now, I’ll help you get started on an exercise program and guide you step-by-step all the way to success. Who knows? I may even get you to your New Year’s Resolution before January even starts.

Give yourself the power to overcome holiday pounds – get started now.