Posts tagged "diet"

If you’re a fitness enthusiast and looking for an easy solution to track your workouts, broadcast accomplishments, and connect to your fitness influencers, head on over and sign up!

We will be handing out invites at the end of this month!

It’s easy to find motivation, but harder to develop those motivations into habits. The latter is key to healthful living.
Kristian Bouw
Mkay! First off, GREAAAT BLOG! :) But how did you go from over-weight to in FANTASTIC shape? :o Just exercise and diet and all that?
kristianbouw kristianbouw Said:


The silver bullet to weight loss issssss….CUBE CHEESE DIET! (jk, excerpt from Devil Wear’s Prada x.x)

It was a balanced approach from A-Z between nutrition (75%) and exercise (25%). The rule of thumb is that you can’t out-eat a bad workout but likewise, you can’t out-work a bad diet.

Nutrition plays the largest role in body transformation and if we’re talking weight/fat loss, leads the charge. Exercise plays a more minimal role in weight loss but nutrition can’t tone muscle , up cardio endurance or increase muscle mass; that’s where exercise dominates. The result you see from my picture was balanced sum of these 2 inputs (exercise & nutrition).

For my workouts, I incorporated cardio in the form of something known as Cardio Acceleration. This is when you incorporate cardio intervals during your rest between strength sets. For example, I would perform a set of bench press and instead of resting for a minute, I would do jump rope before performing my next set. There have been numerous studies showing the overwhelming advantage of performing cardio in intervals versus steady state (i.e., running 30 min @ 7mph). Steady state cardio is boring with low reward in comparison to interval & strength training. Spice it up while time compounding (who wouldn’t want that?)

Nutritionally, I cut out all simple sugars and processed carbs; the fat gremlins ravaging the waistline of America. Additionally, I avoided “drinking calories” by cutting out alcohol, fruit juices, soda, and other sugary drinks. Nutrition is a healthy concoction of balance, discipline, and a dash of common sense.

It truly is easier than it looks but avoid the “all-in” approach where it’s either you go big or go home. There is no wrong way to train, only many rights with one of those being what’s right for you, your needs, goals, and situation.

Hope to see some great progress pics and updates from you. Keep me posted!

Keep Fighting The Good Fight

Hey Kristian, I was just wondering how you got started with acquiring new clients and then building up your own successful business. Thanks for your time! :)
kristianbouw kristianbouw Said:

I’m a minimalist when it comes to marketing and really try to let my personality do the marketing for me. My methods for acquiring new clients included:

Group Fitness Classes: Many people will approach you following a good class. A great way to connect with many would-be clients

Educational Seminars: There isn’t a size limit for attendance and frankly, you may have to start small and build from there. The benefit though is if you educate your would-be clients first, when you try to sell them training packages there will be higher perceived value resulting in a better conversion rate.

Bootcamps: This expands your would-be customer base by attracting those outside the gym (if you’re employed through a gym) or your would-be customer base in general (if you’re an independent trainer). Creating a medium to connect with those looking for a great workout but not necessarily a PT yet will hopefully nurture over time resulting in continuing business following completion of the bootcamp.

Referrals: By far the most reliable and cost-effective method of marketing. If you do good by your client, 9 times out of 10 your client will return the favor by telling those closest to them about your amazing services. Multiple times I’ve had a single client refer upwards of 5-8 people giving me a huge boost of business) which shows one client can be a significant catalyst.

If you look for a pattern in the methods above, you’ll notice that the key to building an organic client base is capitalizing on the “personal” part of personal training. There are many trainers, but few personal trainers. Being able to connect with clients on a deeper level, really tapping into their emotions to help them overcome those barriers to entry will increase your value proposition as a trainer, increasing the likelihood of scoring clients.

All in all, the cost to market was almost non-existent minus business cards and the occasional flyer. The power is in the people. Focus on leveraging your network to maximize business.

Let me know how things go and keep me updated!

Thanks for the advice :) also, what foods would you recommend if I'm craving a snack? :)
kristianbouw kristianbouw Said:

So the list could go on forever and we might have different tastes, so here’s a good rule of thumb :)

If it has to convince you it’s healthy, it probably isn’t. Just as if someone has to convince you they’re religious, they’re probably not.

Go for the natural power foods like almonds, avocados, celery + PB, boiled eggs, most berries, and steamed broccoli (just throw some EVOO on it with a few herbs). This is my usual snack list that I nibble on between meals. 

They may seem boring but they’re foundational foods and ones that are mentioned over and over again for a reason!

Wherever my car keys and wallet travel, my iPod can always be found along side them. This is my home away from home and on it, I have equipped everything I need at the gym to get my pump on, stay motivated, and track my day’s progress.

That’s why I was happy to find this infographic done by market research firm Lab42 of technology’s impact on those working out and eating healthy!. Here are a few notable statistics!

  • 74% said it improved their weightloss efforts
  • 72% said it increased their motivation (I concur!)
  • 58% workout more

Awesome news! 51% of the study’s respondents used a smartphone during their workouts. Here’s a quick breakdown of how they used it!

  • 91% listen to music (Guess the other 9% left their headphones at home?)
  • 43% track their progress
  • 33% check their e-mail (Time compounding for the win!)

Checking e-mail may seem arbritrary for e-mail weight loss but 75% of respondents shared their progress with friends through e-mail, facebook and their phone.

There’s the quick 1-2 of the infographic which you can check out below to see what else Lab42 discovered!

Mexican night can be healthy too! Grab some corn tortillas, cook lean ground turkey, and mix together black beans, corn, red pepper, cilantro and lime juice for a salsa topping!
It’s really as good as it looks :)

Mexican night can be healthy too! Grab some corn tortillas, cook lean ground turkey, and mix together black beans, corn, red pepper, cilantro and lime juice for a salsa topping!

It’s really as good as it looks :)

Ordered myself a Fitbit to see if these devices were really as good as people say or if it was an over glorified pedometer. 

It’s just larger than the length of 2 quarters and the design is incredibly sleek as compared to one of its cousins, the body bugg (felt like I was wearing a fanny pack on my arm).

It just shipped but I wanted to know if anyone else had one and could share what you think about the fitbit?

Cilantro Chickpea Lime Salad!
The best foods are those with the least amount of ingredients. Exactly what the title says, just 3 ingredients:
Cilantro, Lime & Chickpeas!

Cilantro Chickpea Lime Salad!

The best foods are those with the least amount of ingredients. Exactly what the title says, just 3 ingredients:

Cilantro, Lime & Chickpeas!