655 lbs. Dead-Lift

Velocity Performance Training
www.VelocityPerformanceTraining.com
Marty@VelocityPerformanceTraining.com
831.601.6529

20 Habits That Make You Fat

#1: Eating "low-fat"

It sounds crazy, but stop buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly—causing a sugar rush and, immediately afterward, rebound hunger. Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you’ll store less body fat and be less likely to eat more later.

#2: Not seeking nutrition advice

Good news here: By reading this, you’re already forming habits that can help you shed pounds. When Canadian researchers sent diet and exercise advice to more than 1,000 people, they found that the recipients began eating smarter and working more physical activity into their daily routines. Not surprisingly, the habits of the non-recipients didn’t budge.

#3: Sleeping too little or too much

According to Wake Forest researchers, dieters who sleep five hours or less put on 2½ times more belly fat, while those who sleep more than eight hours pack on only slightly less than that. Shoot for an average of six to seven hours of sleep per night—the optimal amount for weight control.

#4: Eating free restaurant foods

Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them. Every time you eat one of Olive Garden's free breadsticks or Red Lobster's Cheddar Bay Biscuits, you're adding an additional 150 calories to your meal. Eat three over the course of dinner and that's 450 calories. That's also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What's worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids.

#5: Drinking soda—even diet!

The average American guzzles nearly a full gallon of soda every week. Why is that so bad? Because a 2005 study found that drinking one to two sodas per day increases your chances of being overweight or obese by nearly 33 percent. And diet soda is no better. When researchers in San Antonio tracked a group of elderly subjects for nearly a decade, they found that compared to nondrinkers, those who drank two or more diet sodas a day watched their waistlines increase five times faster. The researchers theorize that the artificial sweeteners trigger appetite cues, causing you to unconsciously eat more at subsequent meals.

 

#6: Skipping meals

In a 2011 national survey from the Calorie Control Council, 17 percent of Americans admitted to skipping meals to lose weight. The problem is, skipping meals actually increases your odds of obesity, especially when it comes to breakfast. A study from the American Journal of Epidemiology found that people who cut out the morning meal were 4.5 times more likely to be obese. Why? Skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal.

#7: Eating too quickly

If your body has one major flaw, this is it: It takes 20 minutes for your stomach to tell your brain that it’s had enough. A study in the Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. What’s 66 calories, you ask? If you can do that at every meal, you’ll lose more than 20 pounds a year!

#8: Watching too much TV

A University of Vermont study found that overweight participants who reduced their TV time by just 50 percent burned an additional 119 calories a day on average. That’s an automatic 12-pound annual loss! Maximize those results by multitasking while you watch—even light household tasks will further bump up your caloric burn. Plus, if your hands are occupied with dishes or laundry, you’ll be less likely to mindlessly snack—the other main occupational hazard associated with tube time.

#9: Ordering the combo meal

 

A study in the Journal of Public Policy & Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the “combo” or “value meal." Why? Because when you order items bundled together, you're likely to buy more food than you want. You're better off ordering your food piecemeal. That way you won't be influenced by pricing schemes designed to hustle a few more cents out of your pocket.

#10: Facing the buffet

 

Cornell researchers found that when eating at a buffet-style restaurant, obese diners were 15 percent more likely to choose seats with a clear view of the food. Your move: Choose a seat that places your back toward the spread. It will help you avoid fixating on the food.

#11: Eating off larger plates

One study found that when given an option, a whopping 98.6 percent of obese individuals opt for larger plates. Translation: More food, more calories, and more body fat. Keep your portions in check by choosing smaller serving dishes. If need be, you can always go back for seconds.

#12: Putting serving dishes on the table

Resist setting out foods buffet- or family-style, and opt instead to serve them from the kitchen. A study in the journal Obesity found that when food is served from the dinner table, people consume 35 percent more over the course of the meal. When an additional helping requires leaving the table, people hesitate to go back for more.

#13: Choosing white bread

A study from the American Journal of Clinical Nutrition found that when obese subjects incorporated whole grains into their diets, they lost more abdominal fat over the course of 12 weeks. There are likely multiple factors at play, but the most notable is this: Whole grain foods pack in more fiber and an overall stronger nutritional package than their refined-grain counterparts.

#14: Taking big bites

The American Journal of Clinical Nutrition found that people who took large bites of food consumed 52 percent more calories in one sitting than those who took small bites and chewed longer. By cutting food into smaller pieces, you can increase satiety and enjoy your food more thoroughly. A good general rule? The smaller your bites, the thinner your waistline.

#15: Not drinking enough water

Adequate water intake is essential for all your body’s functions, and the more you drink, the better your chances of staying thin. In one University of Utah study, dieting participants who were instructed to drink two cups of water before each meal lost 30 percent more weight than their thirsty peers. And you can magnify the effect by adding ice. German researchers found that six cups of cold water a day could prompt a metabolic boost that incinerates 50 daily calories. That’s enough to shed five pounds a year!

#16: Having overweight friends

Research from the New England Journal of Medicine indicates that when a friend becomes obese, it ups your chance of obesity by 57 percent. This probably has to do with the social norms that you’re exposed to. Rather than ditch a friend who starts to put on a few extra pounds though, suggest healthy activities that you can do together, and avoid letting him or her dictate the meal (“Let’s split the cheesecake!”).

#17: Eating too late

Your body can burn flab while you sleep, but only if it isn't too busy processing a full stomach. A new study in the journal Obesity looked at the sleeping and eating habits of 52 people over seven days, and it found that those who ate after 8 p.m. took in the most daily calories and had the highest BMIs.

#18: Not using a scale

Looking at your body weight reinforces weight-loss goals and makes it difficult to cheat your diet. When University of Minnesota researchers observed dieters who weighed themselves daily, they discovered that the routine of stepping on a scale helped those people lose twice as much weight as those who weighed themselves less frequently. Avoid being thrown off by natural fluctuations in body weight by stepping onto the scale at the same time every day.

#19: Drinking fruity beverages

Most restaurants and bars have ditched their fresh-fruit recipes in favor of viscous syrups made mostly from high fructose corn syrup and thickening agents. As a general rule, the more garnishes a drink has hanging from its rim, the worse it is for your waistline.

#20: Eating when emotional

A study from the University of Alabama found that emotional eaters—those who admitted eating in response to emotional stress—were 13 times more likely to be overweight or obese. If you feel the urge to eat in response to stress, try chewing a piece of gum, chugging a glass of water, or taking a walk around the block. Create an automatic response that doesn't involve food and you'll prevent yourself from overloading on calories.

Hope you ebjoyed :)

Best in Health & Fitness,

 

Marty Ozaeta

www.VPTBlog.com

www.VPTForAbs.com

www.VPTBootcamp.com

VPTraining10@yahoo.com

 



The Things You Can't Measure

Jerry Jones, owner of the Dallas Cowboys, had nearly four years to prepare for Super Bowl XLV. In that time, he built a $1.2 billion stadium - large enough to fit the entire Statue of Liberty and its base with the roof closed... He expected to break a Super Bowl record with the largest crowd ever to watch from this mammoth venue complete with a video board measuring 72 feet tall and 160 feet wide.


And then came snow. Snow in Dallas, Texas... lots of it, with ice and sleet. It was still snowing 48 hours before the game.  The pre-game media blitz that begins early in the week on Radio Row had a slow start when personnel and equipment were late arriving into town and sometimes there was no one to interview... Not quite what was expected by the host city and Jerry Jones. In fact, at times it was pretty chaotic.


By now, everyone knows how the story ended. Game day arrived and for the most part, it all seemed to go as planned.  the Green Bay Packers took the Lombardi Trophy home for the first time since 1997. Amidst all the chaos and confusion, the disappointment and despair, Super Bowl XLV was a great game. Two powerhouse teams with a long history of championship play - and one goes home with the title and the trophy.


People tend to think that professional athletes live a cushy kind of life. They're born with talent, discovered, and with luck enjoy a long career. It's all about sweat and glory, right? Let me tell you my friend, there's a lot more to this than sweat and glory. Very few become champions.


The Packers and Steelers were in Dallas all week.  Their practice and pre-game preparation was disrupted just like everything else in Dallas. In fact, with fifteen players on the injured reserve list at game start and two more out by halftime, the Packers could have failed before our eyes. But they didn't. That's not what champions do. Champions don't rely on what's expected. Champions plan for the unexpected.


Aaron Rodgers led his team to a Super Bowl win and was named MVP. Could there be a higher achievement in football? At 27, he more than measures up in key determinants for quarterback greatness: great feet, lots of core strength, and excellent shoulder and feet to fingertip strength and conditioning. Plus, the intangibles - Aaron is a leader and a role model for his team. He has mental toughness, love for the game, and he has fun playing football. His fun-loving way works and helps him get the most out of his teammates on the field.


But I promise you, Aaron Rodgers' journey to Super Bowl XLV was not as you'd expect. He was a good student in high school, but chose the community college route when no scholarship offers came his way. Once at Butte Community College, he had a lucky break when a Cal recruiter spotted him while recruiting Aaron's teammate. Then, after noteworthy success at Cal, he left early expecting he'd go fourth or fifth in the 2005 draft. Against expectations, he went twenty-fourth and was picked up by Green Bay. He'd worked hard to earn the spot, but when he arrived in Green Bay, he sat for three years behind Brett Favre.


So when you wonder what makes a champion, or a successful executive or anyone of us who strives to be the best at what we do - the answer isn't always what you'd expect. Because just like in Dallas, sometimes after you've prepared all your life for the big day, you're faced with chaos and confusion - bad weather and a long injured reserve list. When this happens to you, I hope you remember something I learned from one of my mentors Robin Sharma: Eliminate the noise and focus on the signal. That's what it takes to be the best. That's what champions do. Because you can't rely on expectations. You can't control the weather and you can't control who gets injured, but you can find solutions. You can eliminate the noise. You can focus on the signal.


Last Monday night, Aaron was on the David Letterman show. He spoke about the difference in his game when he began to focus on his off-season preparation. I especially liked one thing he said, "The things you can't measure give people the most success." The road to becoming a champion is all about what happens when others aren't looking. It's all about planning for the unexpected. It's the patience. The determined perseverance. It's the preparation that occurs outside the spotlight. So keep striving and you'll discover that your quest to be the best will take you places you could never expect.



Peace and love,


Marty Ozaeta
Velocity Performance Training
http://www.vptbootcamp.com/
http://www.vptforabs.com/
831-236-3423
VPTraining10@yahoo.com

VPT Newsletter Time For A "Peak" Experience

I hope 2011 is off to a wonderful start for you and your family and that you are feeling reenergized and rejuvenated after the holidays.


I have a few ah-has to share with you:

Spend more time in nature. Nature quiets the mind and inspires deep thought. The splendid beauty of nature allows for reflection, gratitude, and empowering thoughts. For me, the mountains invoke peace and solitude. Find what works for you and commit to finding peace and solitude in your life.

Travel to inspiring places. If you knew you had only 6 or 12 months to live and wanted to travel somewhere special, where would you go? Don't wait! Don't put off today what you could be enjoying tomorrow - not 5 - 10 years from now. Book that special adventure and enjoy some outrageous fun this year.

Create peak moments. Peak moments are created. Don't wait for them to just happen. Make sure your 2011 is filled with peak moments.

I wish you and your loved ones a New Year full of adventure, inspiration, and peak moments.

Peace & love,

Marty Ozaeta,
Your VPT Fitness Bootcamp Coach
831-236-3423
VPTraining10@yahoo.com
http://www.vptbootcamp.com/
http://www.vptforabs.com/

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2011 Fitness Predictions
 
Happy New Year! January is an exciting time - you have a clean slate to become who you want and accomplish what you want in the year ahead.




In the world of fitness, this time of year means tons of new faces and lives being changed. New Year's magically pulls people to exercise - maybe you're feeling the pull yourself.

Here are 5 predictions for the year ahead:

1. 2011 is the year that many will lose weight and regain their health. Times are changing. People are realizing that obesity has gotten out of hand, and exercise is back in the spotlight.

The real food movement is taking the globe by storm as people turn away from fast and processed foods and return to wholesome, nutritious meals.

2011 will be the year that many people adopt a healthier lifestyle and drop the extra weight. Maybe even you.

2. 92% of all New Year's Resolutions will end in failure. While millions will start gung ho in January with lofty goals for massive weight loss, the reality is that most will fail. Here's why:

They bite off more than they can chew.

In all the excitement of becoming a better person and transforming their life in the New Year, they make the crucial mistake of committing too much. But reality soon sets in and they give up.

Want to be apart of the 8% who will achieve their resolutions?
Then set realistic goals.

Instead of resolving to lose 50 pounds by June, commit to exercise 3-4 times each week.

Instead of resolving to give up all carbs, commit to bring healthy snacks to work instead eating from the vending machine.

Instead of resolving to drop 3 sizes in 3 months, commit to losing 1 pound each week until you reach your desired size.

Instead of resolving to never eat out again, commit to eating healthy all week and reward yourself with one meal out on the weekends.

Remember that the whole point of making a New Year's Resolution is to become a healthier, happier and more successful person. Small changes done consistently will make a big difference.

3. I will help boatloads of new clients drop hundreds of unwanted pounds in 2011. At this time every year I am flooded with new, motivated clients who are ready to change their lives. Starting in January and right through December, I will see these amazing people face their fears, dig in with determination and accomplish great things.

That's why I love what I do so much.

Hundreds upon hundreds of pounds will be lost under my watch this year.

4. Every single new client that sticks with my program in 2011 will lose the weight. There are no maybes when it comes to me and weight loss. It's what I do, and I do it well.
When a new client comes in to share their goals, I put together a plan to make those goals a reality. Sure, you have to follow the plan, show up for workouts and change how you eat. And the results are all yours.

5. When you join my program your success is guaranteed. You will no longer be among the 92% who will let go of their fitness goal around January 20th. You'll be in an elite group who put their money where their mouth is.

My clients meet their goals - the only question for you is what are you waiting for?

I predict that 2011 will be an amazing year. Come prove me right :)

Call or email today to get a jumpstart on your best year yet.

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Home Cooking

Here's a simple way to lose weight in the New Year - cook more meals at home. Take control of the foods that you eat. This is the first step toward reclaiming your body and boosting your metabolism.


Dinner doesn't have to be elaborate. Include lean protein, fresh vegetables and a whole grain - that's it!
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Easy Turkey Wrap

This wrap is perfect to pack for lunch or makes a quick and healthy dinner. It's ready in a flash, tastes amazing, and is filled with lean turkey, veggies and whole sprouted grains. Try it today, but don't be surprised if you get hooked! Servings: 1


Here's what you need:

-1 sprouted grain tortilla, 6 inches
-1 Tablespoon low fat cream cheese
-1/4 cup tomato, chopped
-1 cup lettuce roughly chopped
-3oz lean turkey slices
-dash of salt and pepper

Spread a tablespoon of cream cheese evenly over one side of the tortilla.

Arrange the turkey slices over the cream cheese and layer with tomatoes. Top with lettuce, sprinkle with salt and pepper. Roll the tortilla closed.

Cut in half and enjoy.

Nutritional Analysis: One serving equals: 228 calories, 6g fat, 21g carbohydrate, 4g fiber, and 21g protein.



I hope you enjoyed this month's newsletter.


Peace, Love & Health,

Marty Ozaeta
Author, Velocity Performance Training For Abs
http://www.vptforabs.com/

2 Minute Warning

Wow! The year is nearly over. Don't miss this month's feature article, Two-Minute Warning. It's just the right message for all of us to hear with only three weeks left before the ball drops and we welcome 2011


As we near the finish line, I want to wish you and your families a very Merry Christmas and Happy Holiday season.

Two Minute Warning

I will remember this year forever. Back in January, I planned for 2010 to be a year of IMPACT and boy, oh boy, what a wonderful journey it has been. Two weeks ago, I sat down for Thanksgiving dinner. Surrounded by my family, I bowed my head to give thanks for the many blessings in life. A part of me wanted to dig in to my favorite meal of the year with a sigh of relief and say, "Wow, what a year it has been--we made it through 2010! But the larger part of me knew better. When December 1st arrives on the calendar, it's like hearing the two-minute warning on a football field. And the two-minute warning is just another way of saying, don't leave your seats folks... anything could happen!

My friend, the two-minute warning has been sounded for 2010. With 19 days left on the calendar, the end is clearly in sight. Now's the time to focus and finish strong!

As Dan Green, author of Finish Strong and founder of Simple Truths, has said, "When you combine 'Finish' with 'Strong' you create a powerful platform for action. I have a few favorite stories from Dan's little book and one of them is about a young man named Miles Levin. As a teenager, Miles became a leader among men. He delivered eloquence where others are speechless. Found grace where others live in despair. Miles battled cancer for two years before he lost his battle. But before he died he inspired thousands of people through his writing. Here's an excerpt from Miles' blog:

I went to the driving range the other day and I was thinking... you start out with a big bucket of golf balls and you just start hitting away carelessly. You have dozens of them, each individual ball means nothing to you... [later] with just a handful left, each swing becomes more meaningful. The right technique becomes crucial... There's a strong need to end on a good note... getting it right at the end means a lot... This is my final shot, I want to crush this with perfection; I must make this count. Limited quantities or limited time brings a new, precious value and significance to anything you do. Live every day shooting as if it's your last shot.

How many balls are left in this year's bucket? Just a few, I imagine. Maybe each of us could carry a little of Miles' spirit with us through to the end of 2010. I know I've been thinking of a few different things that I'm going to focus on in the remaining weeks of the year. I think they may apply to you also. So tee up the last of 2010 and give it all you've got.

Set daily and weekly goals. Why wait until January 1st to get started on your fitness routine? Why wait to start eating better? Why wait to get a massage? Why delay feeling better about yourself? One of the life coaches I work with, talks about having a "Big 5." You should have a "Big 5" for your week and a "Big 5" for your day. What are the 5 big things you MUST do this week to make it a successful week and what are the 5 most important things you can do today to make it a winning day? You know what they say about goals... The most important part is setting them.

Journal. The process of writing creates clarity. It's that simple. Recently, I returned to my much-loved habit of journaling. It's amazing the clarity of mind I get from simply writing down my thoughts. No typing - I'm talking about investing in an actual journal or notebook and picking up a pen. What am I grateful for? What are my intentions for the day? What is my energy going to be like today? What went well today? What didn't go well today? What lessons did I learn today? As little as ten minutes a day can make a profound difference in energy, mood, and awareness.

Remember the reason for the season. Whether you celebrate Christmas, Hanukah, Kwanza or another, this season is a "holy" time. In the midst of all the commercialization, let's remember some basic tenets. Live with civility. Treat people well. Forget about "getting." Focus on "giving." Welcome friends into your home. Enjoy family traditions. Start new ones. Smile more. Laugh more. Love more now than ever.


Finish strong. What if your entire year was determined by the last three weeks? Most of the population cruises into the end of the year in "survival mode." Say no to cruise control and finish the year strong. It's a decision - a decision to put your foot on the accelerator and go full speed ahead. High achievers never stop early. Runners increase speed near the finish line. Quarterbacks turn on laser-like focus in the last two-minutes. Coaches work from a different playbook. What would your strong finish look like? Right now, December 12th, make the decision to finish strong. You've got just a few balls left in the 2010 bucket. Make each one count.

Near the end, Miles Levin wrote these words: "Dying is not what scares me. It's dying having no impact." My friend, there is much to celebrate in these last three weeks of the year. Celebrate you. Celebrate health. Celebrate love. Celebrate life. Don't wait for the new bucket in 2011. Finish strong in 2010. Go for gold. Go for IMPACT.

Peace and Love,

Marty Ozaeta
Velocity Performance Training
VPTraining10@yahoo.com
http://www.vptbootcamp.com/
http://www.vptforabs.com/

Halloween Bootcamp

http://www.vptbootcamp.com/

Velocity Performance Training Fitness Boot Camps To Celebrate Halloween with our Halloween Total Body PUMP-kin.

Velocity Performance Training will be holding a Fat Loss Halloween Extravaganza. Unlike the usual boot camp workouts, participants must bring a suitably-sized pumpkin as their “ticket” through the door. The central piece of equipment throughout the workout will be the pumpkin

This event creates an environment unlike any other fitness boot camp in the country.  I created this event to bring out the kid in all of my boot campers. To create a fun and playful atmosphere for the participants.

So many people complain that they don’t have a gym membership or they are busy too busy to workout. Well, in this one workout, we are able to show our clients that they don’t need expensive equipment by using a random piece of fruit. Now, I am not saying they have to use pumpkins as equipment, but they can use the things they already own to create a workout in their own home. They can play games with their kids if they have no other time, but at least they are making the time to fit in some exercise everyday as a habit.

The Total Body Pump-kin Workout is open to the public and welcomes those who are new to the boot camp environment to join in. Participants are asked to bring their own pumpkin and are welcome to wear a costume if they choose. The workout will be held on Friday, October 29th at 8:45am, on Del Monte Ave., in Monterey by Volleyball nets.

For More info please email Marty at VPTraining10@yahoo.com or call me at 831-869-5348.

Marty Ozaeta
Velocity Performance Training
http://www.vptforabs.com/
http://www.vptbootcamp.com/
VPTraining10@yahoo.com
831-869-5348

Top 5 Morning Motivators

Ensure your mornings are off to a positive start with these Morning Motivators!

1. Smile
2. Move
3. Play upbeat music
4. Talk
5. Eat an energizing breakfast TOGETHER

You must admit that these sound a little too obvious – but let’s be honest…

…how often are you actually DOING any of these?

The energy from a smile goes unspoken.


When YOU wake up – try it…smile! When you wake your children up – try it…smile at them, get them to smile with you! Follow up with a good morning hug.

Move simply means Move


Instead of just dragging yourself out of bed, jumping in the shower and filling your body with coffee- take 5 and do some basic stretches or a 15 minute Velocity Performance Training Workout

Even better ….get your children involved! It can be as simple as reaching for the ceiling and bending over to reach for the floor.


Be sure you drink a Big glass of water too! Being hydrated ensures a boost of energy!

Music has the ability to calm, soothe and entertain the soul. Play something soothing like Enya or go all out with something fun and upbeat.

Good Morning Sunshine!

How would you describe the conversations you have with your loved ones in the morning?

Why not fill your children up – and yourself for that matter- with positive and encouraging words.


You all know this one ~

Breakfast is the most important meal of the day.

Add to this important ritual by actually sitting down and eating breakfast with your children at the table. Not only do you set a powerfully positive message – this also allows for the exchange of more talk and smiles.


Get your day started off Successfully with these Top 5 Morning Motivators and see what a difference it makes for you and your family.

What Is Your Favorite Way To Get Motivated In The Morning?