What is the look great in your swimsuit program?
It is a six week program designed to produce significant changes in your physical appearance by incorporating all three components of the Focused Fitness Triad (physical training, mental training, and nutrition).

1) The physical training consists of two personal training sessions per week plus an additional two or three Crossfit classes per week.
2) The mental training consists of following Dax Moy’s Magic Hundred program (www.themagichundred.com).
3) The nutritional component consists of following the Precision Nutrition Ten Habits and incorporating Scratch Meals (www.scratchmeals.com) for 5-7 days per week for two meals per day.

Who is the program for?
The program is for anyone who wants to kick it up a notch and see significant physical change over a six week period.

When does it start?
The program will start on April 21st.

How do I get started?
First, let your coach know that you are serious about following the program. Then, you will need to purchase a block of Crossfit classes which for the duration of the program will be $90. You will also need to order Dax Moy’s Magic Hundred program at http://www.1shoppingcart.com/?af=706235, and order your first weeks supply of food from Scratch Meals (www.scratchmeals.com).

What if I can’t commit to every component of the program?
I have designed this program to achieve optimal results in minimal time. If you only commit to part of the program then you should not expect to get optimal results. However, if you add a component that is not currently part of your normal training or nutrition you should expect to see some positive results.

It has been a couple of months since my last communication via email so, I wanted to give you an update on some of the things I have been working on in order to improve your training and therefore the results you can achieve at Focused Fitness. Part of my Quest in 2008 is to seek out new knowledge which will help me and my staff more effectively help you reach your health and fitness goals. Since January, I have attended workshops and certifications on the subjects of the Functional Movement Screen, kettlebells, and Crossfit. Each has given me new insight into how to make your training better.

One of the improvements to our training system is the use of the Functional Movement Screen and corresponding corrective exercise progression. The screen is simply a set of seven tests designed to assess basic functional patterns in order to identify possible movement restrictions and or compensations. If we identify that you have a restriction or compensation pattern it could mean that your physical performance will suffer and you will be at greater risk for injury. The corrective exercises are designed to reset movement patterns thereby improving performance and reducing risk of injury. It is my goal by the end of April to have every client assessed and to have a personalized corrective exercise strategy for each person.

Another improvement in our training system is the utilization of methods and concepts of Crossfit. We have, for a number of years, used a philosophy based on the use of high intensity exercise to stimulate improvements in muscular strength, muscular endurance, cardio respiratory efficiency, and body composition. Crossfit gives us many new ideas for applying this philosophy and also gives us an opportunity to learn from experts in varied fields such as kettlbells, Olympic lifting, powerlifting, gymnastics, and endurance training. The results in terms of physical performance and physique changes achieved by those using Crossfit are impressive. If you would like to see some of these results yourself you can check out the www.crossfit.com. I expect similar results from many of our clients who use this training system. We have already begun using some of these workouts in individual and semi private sessions. By the end of April we will also be offering a minimum of three group Crossfit classes per week at our South Main location. I have attached two articles What is Fitness and Crossfit Foundations.

The final improvement to our system at Focused Fitness has to do with nutrition. The nutritional program we recommend is Precision Nutrition (www.precisionnutrition.com). We have clients getting excellent results with the program including one couple who have lost over sixty pounds. However, some clients have had difficulty following the program due to the difficulty of preparation time and convenience. For several years I have sought an area restaurant or company which could provide ready made meals that were nutritious, balanced, and tasty. I have found a company which meets these requirements and also is able to provide me with a nutritional breakdown of each meal so that you will know exactly how much protein, fat, carbs, sodium, and calories you get with each meal. I am excited to announce our partnership with Scratch Meals. Not only do they provide fresh meals which meet Precision Nutrition requirements but they will deliver to your home or to the gym. You can check out there delicious meals at http://www.scratchmeals.com.

To kick off these new improvements to our program we will be doing a Six Week (Look Great In Your Swimsuit) program starting April 15th. More details will be coming soon to let you know what you need to do to be part of the program and make it part of your Quest in 2008.

Happy New Year! I hope you have had a wonderful holiday and are rested, rejuvenated, and ready to begin your Quest in 2008. Yes, I said Quest. I have for years encouraged clients to set goals and have used the beginning of each year as a time to remind you of the importance of setting goals. Every year people set New Years Resolutions and usually by the end of January they are already broken. This is why I am encouraging you to think of your goals in 2008 as a Quest. The word Quest creates a lot more energy than either a goal or a resolution. Part of my Quest in 2008 is to help create a community of like minded individuals consisting of both coaches and clients with a similar goal of striving to be the best they can in terms of health, fitness, and mental and physical performance. This community will create the enormous amount of positive energy needed to achieve each individual quest. This will also require maximizing the three components of the Focused Fitness Triad (physical training, mental training, and nutrition). I am committed to developing these components to a greater level and putting together a systematized and synergistic approach to fully utilizing each of these components.

The first thing on the agenda in 2008 is to determine what specifically it is that your Quest is. I am very strongly encouraging you to invest in an excellent program by Dax Moy called the Magic Hundred. You can sign up for and download the program at http://www.1shoppingcart.com/app/?af=706235. This is a very well rounded program that I have been using myself and have been pleased with the results. This program was proclaimed by Bob Proctor of “The Secret” as the fastest goal achievement program on the planet. I believe in the program so strongly that I will even reimburse you for half the cost of the program if you sign up by January 10th. Again I believe it is beneficial if we are all on this Quest together.

In terms of the physical the physical training component we have a couple of new things coming up in January and February. We will be getting the Cossfit classes started in January. To learn more about the foundations of Crossfit download the the following article http://www.crossfit.com/cf-download/Foundations.pdf .We will also begin using the Functional Movement Screen and corrective exercise to help each of you in areas you specially need work in order to help improve posture, flexibility, movement capability, and to reduce pain. These corrections should help you gain more from your regular exercise sessions and improve performance.

To help with the nutritional component of the Focused Fitness Triad we have become affiliated with a nutrition company that provides high quality nutritional supplements and educational material. Prograde Nutrition is a nutritional supplement that was started by those who have been involved in the personal training business for a number of years and understand what I am looking for in a nutrition supplement company.They focus on the basics that I normally recommend. Prograde has a good multi vitamin/mineral, omega three fatty acids, post workout shake, snack bars, and are coming out with a protein shake in January. We have been using Advocare nutritional supplements for the last several years and have been very pleased with the products and the feedback we have gotten from clients who have consistently used the products. The key word here is consistently. No nutrition program or supplement will work if it is not used consistently. With Prograde you will be able to order the products directly from our website and can get setup on an auto ship to insure you stay consistent with you supplementation. If you would like to learn more about Prograde you can reach their site at https://focusedfitness.getPrograde.com.

I know this has been an exceptionally long email but I am excited about this year and the opportunity to lead you on your Quest. If you have any questions please feel free to contact me or speak to me at the gym.

Thanks,

Billy

Twelve Week Transformation

We will be accepting applicants for the Focused Fitness 12 Week Transformation starting January 15th. We will accept a maximum of 12 participants for this specific program. We are looking for people with a champion mindset who are willing to commit 100% physically and mentally to do what it takes to transform themselves during the 12 week process.

Only serious applicants need apply.

Requirements of participants:

1) Prepayment for the full program. This payment is nonrefundable, although Focused Fitness reserves the right to remove participants from the program who are not compliant with all specified requirements.

2) Participants must train a minimum three times per week with a Focused Fitness coach.

3) Participants must attend a minimum of two warrior conditioning classes per week.

4) Participants must interval train a minimum of two additional times per week as prescribed by your Focused Fitness coach.

5) Participants must follow the principles of Precision Nutrition program. The participants must keep a food and drink log which will record food type, amount, and calories for the entire 12 week time frame.

6) Participants must go to and through the Head Strong program.

7) Participants must be weighed and have body composition checked weekly.

Before and after pictures will be taken at beginning, 6 weeks and 12 weeks.

9) All information including pictures, body weight, body composition, food log and exercise log are the property of Focused Fitness and may be used as part of our book and website.

What you can expect to achieve after 12 weeks:

1) An amazing transformation both physically and mentally.

2) A life changing experience.

If you would like to apply, please talk to your Focused Fitness Coach.

Thanks,

Billy Fletcher

I would like to take this opportunity to bring to your attention a part of our training program which has previously been under empahasized. Although most of you are familar with the Focused Fitness Triad, I would like to review a few of the concepts. The Triad consists of the three major components physical, mental, and nutritional. Within the physical component are further components of muscular strength, muscular endurance, cardiorespiratory conditioning, flexibility, body composition, agililty, speed, power, coordination, and balance. Within the flexibility component there is joint mobility. Flexibility and joint mobility have always been part of the Triad but recently have become even more important on a personal level as I work to regain my range of motion after elbow surgery. These areas have been neglected as a priority in my own training and as a result under emphasized in your training programs as well. I would like to encourage you to begin incorporating some joint mobility and movement training into your regular routine so that you may reap the rewards of greater health and fitness. I have found two excellent resources which provide routines you can begin using on a daily or near daily basis that will help with joint mobility, flexibility, coordination, and balance. I also believe they will help with preventing arthritis and managing it if it already exist. These programs can also help with stress reduction and will burn a few extra calories per day as well.

The first program is known as Integrative Movement Training developed by Dax Moy and can be downloaded at www.daxmoy-pts.co.uk/90day/integratedmovement.pdf. The only equipment that is needed is a medicine ball. It can be done in about fifteen minutes once you have practiced it a few times.

The second program is known as FlowFit. It has been developed by Scott Sonnon who I have had the opportunity to train with and become certified under, in Circular Strength Training. The FlowFit DVD is part of a promotion Coach Sonnon is currently doing called Making America Stronger. He is offering the DVD free of charge although you have to pay shipping which is about $7. You can order the DVD from www.rmax.tv.

We are also beginning to offer a yoga class on Thurday at 12 noon at 928 South Main Street. Janice Batson is the instructor of the class and will be teaching the style of Iyengar. The cost is $10 per class or $35 per month. If you would like to attend please call (233-6979) and let me know so that we will be sure to have adequate props for the class.

We are in the process of trying to systemize our programs and our business so that we can better deliver the services we have to offer. If you have any questions about any of the programs feel free to call or email and I will get back with you as soon as possible.

Thanks,

Billy

Without a doubt one of the most common goals of clients that I have worked with over the years is to reduce body fat. The simplest answer to how to lose body fat is to create a calorie deficit or burn more calories than you consume. This is often interpreted as eating less and moving more. Although moving more ( increasing volume of exercise) and eating less can be effective in many cases it can also lead to some problems. Increased exercise volume (low intensity) combined with a restricted calorie diet can sometimes result in not only fat loss but muscle loss and a corresponding slowing in basal metabolism as well. The Focused Fitness philosophy of fat loss focuses on creating the needed caloric deficit by increasing metabolism. This is important because the average American’s metabolism slows by about 10% every 10 years after the age of 25.

There are several ways in which to help maintain and increase metabolism.

1) Engage in regular high intensity resistance exercise.

By performing high intensity resistance exercise you can maintain muscle while following a somewhat restricted diet. Resistance exercise can also help increase muscle mass which is a primary determinant of metabolism. By adding muscle you can speed the metabolism and burn extra calories even while at rest.

2) Engage in interval training

Interval training consist of intense bouts of exercise followed by less intense exercise performed back to back. Resistance training done with little rest between sets, warrior conditioning, and Tabata protocol on the elliptical are examples of interval training. This type of exercise burns a lot of calories per unit of time but probably more important results in the “afterburn”. The afterburn or epoc (exercise post oxygen consumption) refers to the elevation of metabolism post exercise. This effect is not as dramatic in lower intensity steady state exercise.

3) Eat small, balanced, frequent meals

Eating frequently (every 2-3 hours) can help speed the metabolism. Making these meals balanced between low fat proteins, low glycemic carbs (fruits and vegetables), and healthy fats can help speed the metabolism.

4) Exercise variety

By changing up your training so that you are not performing the same routine all of the time can help burn more calories. As we train using the same exercises time after time we become more efficient at performing the exercise. This is a result which is beneficial for performance sake but can be less beneficial if your primary goal is fat loss. When you are learning a new movement you are often less efficient and as a result burn more calories.

I hope this article is helpful in giving you some new insight into increasing metabolism and in turn reducing body fat.

Thanks,

Billy

Years ago I saw an interview with the legendary martial artist and movie star Bruce Lee. Although many people remember him as an actor, he was first and foremost a martial artist. His philosophy helped start the revolution of modern martial arts. There was one statement Bruce made during the interview that has had a tremendous impact on my way of thinking not only in regards to my martial arts training but to life in general. What he said was “ To be truly truthful with oneself is one of the hardest things to do.”

When you take time to examine the statement I think you will agree that this is very accurate. Self examination on a regular basis is something I believe all of us can benefit greatly from. I believe all of us were put here on this earth for a purpose, yet most never reach their full potential. John Wooden the famous UCLA Bruins basketball coach would tell his players that it is not so important whether you win or lose but that you can look in the mirror after the game and honestly say that you have done your best. It is not easy to stand there in front of the mirror and ask the hard questions and search for an honest answer. It is much easier to rationalize, make excuses, and blame someone else than it is to accept full responsibility for the way the situation is.

This is a great time to consider self examination and being truthful with oneself. The new year is fully under way and many people who made resolutions or set goals have already abandoned them. If you happen to be one of these people do not worry because you can quickly turn it around by making a decision and commitment that this year will be a successful year. In terms of health and fitness goals, do not fall victim to the lies of I don’t have the genetics, time, or energy or I’m too old. What I think you will find if you are truthful with yourself is that none of these excuses are legitimate.

If you are not getting the results you would like from your training you should ask yourself some simple questions.

1) Am I consistently making all the training sessions that I have committed to? ( remember you also have the opportunity to use the facility on your own even if we are unable to reschedule for a one on one session)

2) Am I entering each session with a focused, directed, and positive mindset?

3) Am I following the Ten Habits of healthy nutrition as outlined by the Precision Nutrition Program ?

4) Am I doing daily affirmations to help in staying focused on and attaining my goals?

5) Am I communicating with my coach about any problems or discontent I am having with my program? These are just some of the questions you can ask yourself and some of the questions we will be asking on a regular basis to those who are chosen to participate in the upcoming Focused Fitness 12 Week Transformation.

Thanks,

Billy Fletcher

P.S. We have set a deadline for applications for The 12 Week Transformation to be in by February 10th . Remember if you do not wish to complete all requirements for the official program you can still utililize different aspects of the program to help with the achievement of your goals. Ask your coach for details on the best way to do this.

Let me start by saying that I hope you and your family had a wonderful holiday season. Now that you have had over a week to get back into a routine it is a great time to set goals and focus on accomplishing those goals in 2007.

It is one of my goals to make 2007 the best year ever at Focused Fitness. The only way for that to happen is for us to be successful in helping you be successful. One of the things I will be doing to help insure our success in 2007 is to provide you with more and better educational resources regarding the three components of the Focused Fitness Health, Fitness, Peak Performance Triad. I know that by maximizing the components of physical training, nutrition, and mental training you will be successful in looking better, feeling better, and performing better. I also know that increasing your knowledge and understanding in these areas will help in that process.

A great way to start the year is by focusing on what, as I have said before, is probably the most important yet the most neglected component of the triad, the mental component. Setting goals is an integral part of the mental component. An excellent resource for helping you set goals is the six step process layed out in the Four Lies article by Dax Moy. This article can be downloaded at http://www.themagichundred.com/liesreport.pdf. A quick summary of the steps are:
1) Know what you want
2) Know why you want it
3) Know when you want it by
4) Write it down
5) Know the price
6) Pay the price.

You can also sign up for a newsletter at the website and receive weekly motivational messages.

Another important thing which you can do to help in the achievment of your goals is to have the mindset of a champion. A champion knows exactly what he or she wants. A champion does what is necessary to win by preparing properly. A champion never says can’t, looks forward to challenges, and looks at setbacks as an opportunity to learn and get better. Most importantly a champion always expects to win! This is the same mindset you need to develop in order to succeed in 2007.

Up next will be the 12 Week Transformation for which we will start accepting applications next week. More details to come.

Thanks,
Billy Fletcher

ps. Feel free to forward this email to anyone who you think it will be beneficial to.