Trust me, I’ve been there.

Happy Monday from Coach Damian and the rest of us at Results the Training Gym.

I hope everyone had a great July 4th Holiday fully recharged and focused on your goals for the 2nd half of 2013.  I know it is not easy to maintain the focus, especially around family, friends and co-workers…but you are worth it.

Trust me, I’ve been there.


RE: ‘My kid’s leftover birthday cake is in the break room.  ATTN: Cookies from our bbq by the front counter.  FYI: Chips and dip from the football party in the projection room.’  These are literally a few emails I’ve experienced while working in the corporate world.  Let’s face it, people aren’t as passionate about their health and fitness as YOU are.  As selfish as it sounds sometimes you’ve got to look out for number one.  The workplace is teaming with mini landmines to sabotage the success’s we’ve accomplished. 


What are some ways we can avoid some of these day to day pitfalls while in the workplace?


1)    Keep Hydrated  All to often we mistake thirst for hunger, especially when the mid-afternoon cravings hit. Staying hydrated  keeps your stomach from becoming completely empty, which keeps hunger levels down.


Drinking a glass of water before a meal can also help to fill your stomach temporarily,   making it easier to manage your portion sizes when you actually sit down to eat.


2)    Have your own ‘healthy snack drawer’ at work.  I’m not kidding when I say that I had an arsenal of healthy mixed nuts, protein powder baggies and more protein bars than you could shake a stick at.  Miss a lunch, or get bombarded by the red velvet cupcakes you can then reach into your trusty drawer with an alternative.




3)    Stick to Natural fruits and Vegetables because they are comprised primarily of water.  Try these examples:



Watermelon contains 92 percent water, 8 percent natural sugar, and essential electrolytes such as, calcium, magnesium, potassium and sodium. Watermelon is rich in Vitamin C, beta carotene and lycopene which will give the body protection from UV light.


Grapefruit contains only 30 calories and is comprised of 90 percent water. Phytonutrients called limonoids, found in grapefruits, can be detoxifying and may inhibit tumor formation of cancers.


Coconut water is comprised of 95 percent water. It is one of the most popular ways to hydrate the moderate intensity athlete.


Broccoli contains 90 percent water and many health supporting compounds which are anti-inflammatory, others protect DNA with their antioxidant capacity, anti-cancer nutrients are found in broccoli and those that help to detoxify the vast number of potential toxins that we encounter each day.


Cantaloupe which provides 29 calories and is made up of 89 percent water is an exceptionally good fruit for supporting energy production through its efficient carbohydrate metabolism and ability to keep the blood sugar stable.


Celery is considered to be a powerful electrolyte food. As little as two to three mineral-rich stalks of celery can replenish an athlete’s sodium, potassium, magnesium, calcium, phosphorus, iron and zinc levels after intense exercise.



4)    Finally get good at saying “No thank you”. Every decision you make, from here on out, should be determined with your main goals in mind.  EVERY weekend, a friend is coming into town. Someone will ALWAYS be having a birthday.  Vegas ISN’T going anywhere anytime soon.


These are your goals.  Embrace them and take your results to the next level.  I look forward to seeing you in the next workout.



P.S.  Speaking of goals, if you know someone we can help remind them about our 3 weeks for $47 program!     They get to enjoy you for Classes and Team Training for 3 weeks for $47 (with a money back guarantee) plus you get entered to win an iPad Mini….what could be better?