Frank Wall's Advice to Fitness Coaches

By Frank Wall. Copyright 2010. All Rights Reserved.

I am taking a psychology class and learning some interesting things about men, women, gender roles and characteristics. I recently did a presentation with my group and found out elements that I can use in my training. We were reading a book by Sandra Bem, “The Lenses of Gender”, which outlines different questions which are gender related.

I thought it would be a great idea to ask my clients questions and survey the responses from the males and females. For example, I prefer to lift weights over performing cardio. Most men I surveyed prefer lifting weights. Most of the women I surveyed, rather enjoyed cardio. I decided to change that social norm in my training program. I realized that asking questions and finding out what my clients prefer will improve their attitudes and commitments for working out.

I advise my fellow Fitness Coaches to do the same! Learn about your clients. Ask questions and survey them. Find out what they like and dislike in their workout routines. Make it a point to personalize their sessions. Try your hardest to make it an effective and productive training with measurable results and benefits.

I promise that your clients will notice a difference and you will set yourself apart from the rest!


FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010

THE POWER OF WORDS

By Frank Wall. Copyright 2010. All Rights Reserved.


Can you think of three words that describe you? Can you use three words to describe a close friend or family member? How do you feel when you receive a compliment? How do you feel when you give a compliment? Believe it or not, words can do one of two things. They build you up and create you. They can also tear you down and destroy you.

You can create your future by your words. This means that you are have the power to create. You are responsible for your future. It is up to you to see the opportunity in every word that is spoken to you. You should find encouragement from the people whom you deem knowledgeable and wise in your life. The purpose of communication and speaking is for only one thing. The purpose is to successfully deliver and communicate a message to the other person(s).

Are you allowing the right words to influence and develop your mindset? Are these words working the right way in your life? What message do you deliver to people? Words are powerful and have an impact, whether you are saying them or you are hearing them.


FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010

Frank Wall's Transformation from Inside Out

By Frank Wall. Copyright 2010. All Rights Reserved.

Are you willing to do whatever it takes to transform your life? I was able to answer this question at the age of 16. I have been “chunky” all through out my childhood. I blamed my parents for being overweight. My Dad took me out to eat pizza as a reward for a hard days work in the lawn. My Mom gave me big glasses of cold milk, saying it would make my bones strong. I was innocent enough to believe her!

What if my parents had given me ideas of fitness? I probably would not have looked that way. I knew that my parents loved me and wanted the best for me. They were only doing the best they knew how. I had no right blaming anyone else about the way my life was going. But despite what happened in the past, I have control of “now” and the "future".

I was tired of feeling shy, depressed, and unhappy about my physical appearance. I declared to drop the weight and look good! A friend of mine said I could not drop the weight; I did not have the body and I did not have the genetics. I said, "Bump That”!!!! I was determined to do whatever it took. At that point, I believed my hard work would give me results. I empowered myself to put all my energy to transforming my life. I knew it would have a huge pay-off.

This declaration created the person who I am today.


FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010

Core Vaules of Frank Wall: Allegiance and Passion

By Frank Wall. Copyright 2010. All Rights Reserved.


I have enjoyed sharing my Core Values and want you to start identifying and defining your personal Core Values. It is very significant to your training both physical and mental. Knowing, understanding and practicing your Core Values make you a powerful person! In the previous entries from this series, I stated my Core Values as: Faith, Charisma, Vitality and Legacy. I impress upon you the last two of my six Core Values: Allegiance and Passion.

Allegiance - Binding myself emotionally and intellectually to a course of action. It means having integrity and workability in my life. It defines me as holding true to my promises and agreements. It causes me to honor my word. If Frank says it is going to happen - It will happen. Cleansing in all areas of my life.

Passion - Intense Emotional Excitement. Passion exemplifies living the life I love. It produces energy from whatever and wherever I channel it through. Deep Love. Seen through my eyes and smile, it is the spark of life.

I hope this inspires you to greatness. Practice your Core Values in every area of your life. Share this with your family, friends and colleagues. Let these entries encourage and catapult you into action!


FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010

Core Values of Frank Wall: Vitality and Legacy

By Frank Wall. Copyright 2010. All Rights Reserved.


Identifying, defining and embodying your Core Values increase the success of your training and fitness. It gives you a chance to really understand the importance of your acts and thoughts and reach higher goals. I want to touch the masses and influence millions of people with my words and experiences. As I continue my series on Core Values, I want to share two more of them with you. The first entry included: Faith and Charisma. In this second entry, I am sharing: Vitality and Legacy.

Vitality - Imbued power from God, my life force. The innate ability to take on anything in my spiritual, social, emotional, physical, and mental fields of life. It is the physically capability to always step outside my comfort zone and supercharge myself with a magnitude of force. Vitality is a spark of new beginnings.

Legacy - Creating a powerful today. Inspiring others to take action and have the life they want. Giving others with the ability to glow brightly in the spotlight!


FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010

Core Values of Frank Wall: Faith and Charisma

By Frank Wall. Copyright 2010. All Rights Reserved.

Fitness is for a Lifetime. It is not a sprint but a marathon. As you run this race, your focus should be on longevity, strength and endurance. I have had clients who quit early without really experiencing success or seeing dramatic and positive changes in their lives. As a Fitness Coach and Lifestyle Motivator, it is my duty to inspire and encourage people to reach their potential and beyond.

I would like to focus a few of my blog entries on Core Values. I know what you are thinking, “Frank, what does that have to do with health and fitness?” Identifying and defining your Core Values give you a sense of purpose and commitment to your training and fitness. It will also spill into multiple areas of your life.

Below are two of my six Core Values. I want to go a step further and not just list my Core Values but also define them as it pertains to my life and being.

Faith - For any circumstance or possibility I intend to create. God gives me community, family and friends, vitality, wisdom, and guidance to manifest my Destiny.

Charisma – This is the best gift from God to strongly influence the lives of the masses with a positive impact. A blessing from God, that infuses my personal charm, magnetism, and attractiveness. I am a powerful form of communication. I coin myself a “Natural Aphrodisiac”. Charismatic acts are the structure for a prominent Legacy. "No limitations". It is also powerful innovative acts of Leadership.


FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010

The Need for Omega Fatty Acids

by Frank Wall. Copyright 2010. All Rights Reserved.

It is really essential to stay focused on having a balanced diet and nutrition. Your lifestyle should always promote healthy eating habits. In your nutrition, do not forget to include your Omega 3 Fatty Acids. These are significant in supporting the immune system, protect muscles cells and balance the bad fats in your diet.

I will share with you what 3-6-9 can do for you!

1. Omega 3's
They help muscles recover from high intensity workouts. They also support cardiovascular health. They aid in reducing inflammation. They provide protection against arthritis, depression and mood related disorders.

2. Omega 6's
They are instrumental in supporting the joint and immune systems. They reduce inflammation in the joints. Omega 6’s gives you healthy skin. The added vitamin E furthers the appearance of beautiful skin, hair and nails. (Women) It takes away the discomfort, pain, and bloating during that special time of the month. It brings hormonal and emotional balance.

3. Omega 9's
It works within the nerve cells to help produce explosive power and strength. They are needed for proper functioning. Omega 9’s helps lower arteriosclerosis, cardiovascular disease and stroke.


Fatty acids are very necessary for good health. Your body does not naturally produce them, so you obtain them from a "Clean" diet. They decrease blood pressure and improve glucose metabolism. Fatty acids are proponents for growth and development. It is a great way to ensure you get your essential nutrients!


FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010

Frank Wall Approved Protein

By Frank Wall. Copyright 2010. All Rights Reserved.


In this day and age, people are busy and constantly on the go. But even in the hustle and bustle of everything, do not neglect your nutrition. It is still important to maintain a good diet. I suggest getting some Syntha 6. This is perfect if you are on the go and do not have time to eat. It is my back up meal replacement/ flavor adder inner/ protein supplement.

Syntha 6 has a mix of fast, medium and slow absorbing proteins. It is a sustained slow release multifunctional AM to PM formula. It will keep your body fed for up to 8 hours! It is fortified with fiber for improved digestion and increased nutrient uptake. Keep in mind, it is not an after workout supplement. If you choose to do that, you will be fine because it is better than nothing at all.

Below are a few types of Protein in the Syntha 6 mix:

Whey Protein Isolate - More protein with less fat. Higher quality than a whey concentrate.
2 Casein Protein - Slow release for extended periods.
3 Egg Protein - The best of the best! "Perfect Protein" Scores 100 on the Biological Value: meaning its all used by the body and retained. It also contains all the essential amino acids needed by the body for development.

So, if you are pressed for time, mix 1 scoop of Syntha 6 with 8-10 ounces of water. The most I have is 2 scoops per day.

The best times to have the protein shake are:
1. 1 hour before workouts or upon waking.
2. Adding 1/2 scoop to yogurts & 1/2 scoop uncooked oatmeal. (1/8 cup)
3. Adding 1/2 scoop to oatmeal for flavor flave!
4. Hungry before heading to bed? Pow! Smash a shake!

It mixes well. Absolutely no clumps. Best tasting brand, hands down.
Frank Wall Approved!


FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FrankWallFitness 2010

FOOD FOR THOUGHT

By Frank Wall. Copyright 2010. All Rights Reserved.


I have seen first hand how people think that skipping meals or hardly eating is the key to weight loss. I have worked with people who eat a bowl of cereal in the morning and somechicken wings for dinner and yet they gain weight. Reducing your food intake is your body not functioning properly. Your body reverts into a fat hording mode because it does notknow when it will get food next. Eating once or twice a day is an excellent way to slow down your metabolism and increase fat storage.

Anorexia or Bulimia is not the solution either. Your energy levels are decreased. You lose muscle and nearly kill yourself. Instead, eating 5-6 meals a day can help raise your metabolism and promotes fat loss. The higher your activity level, the higher your metabolism will be. The higher the metabolism, the hungrier you become. When your body is craving food more often, it is performing at its optimal efficiency. I probably eat 5-8 meals a day. I take in lots of food, plenty of water and protein shakes occasionally. I am able to maintain my weight and I am constantly packing on more lean muscle. It is my diversity strategies which separate me from the rest.

People do not eat as much as they should through out the day. The general population eats only a few meals. When they eat a few meals, those meals are generally bad. Millions of people worldwide are overweight, 1/3 of them are considered obese. Approximately, 22 million children around the globe are overweight. This illustrates that parents are responsible for the well being of their kids. I saw a special on a talk show about one lady who thought her 125 lbs, 5 year old was normal and the other kids were unhealthy. Needless to say, she was overweight and obese herself.

How can you eat better and stay healthier? The solution is to make time. You create possibilities and are not bound by rules. You need to change your mindset. I want to reach out to this world. People will hear my voice and tears can be saved and deaths will be prevented. No one wants to lose a loved one because of how he/she has mistreated their body. Some people do not know any better, but this shift will occur. I am determined to save lives.


FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FrankWallFitness 2010

CARB FREE NUTRITION

By Frank Wall. Copyright 2010. All Rights Reserved.


People want to lose weight. Studies show you can lose weight on a program that significantly reduces carbs. Sometimes you lose even more than conventional healthy eating. But losing muscle and water weight is not much to brag about. Certain diets make your body drop weight if you are physically unable to get out of bed. These diets were not created for people who want to eat as much healthy food as they would like. They were not made for people who do not want to worry they are going to get hungry. It is not about losing weight and never has been. It is a common misconception. It is about burning fat and building lean muscle.

Here is a sample case study: Melissa* and Megan* both lost weight but using different methods. Melissa lost 35 pounds and now weighs 125 lbs at 5’7. She lost 22 pounds of fat and 13 pounds of lean muscle. Melissa did not lift weights or perform bodyweight exercises. She mostly jogged and burned muscle for energy due to the duration of her jogs. Melissa has a soft complexion without muscle definition. Her midsection is not as defined and she lacks strength in her upper body.

On the other hand, Megan lost 15 pounds and now weighs 125 lbs at 5’7. She lost 30 pounds of fat but gained 15 pounds of lean muscle. Megan performed bodyweight exercises and cardio at high intensities for shorter durations through out the week. Megan has a six-pack, a balanced body and can model for magazines! This sample illustrates that your training style determines how you look and your strength level.

Extreme Carb-Free diets are said to work for a short period of time, probably at maximum, 6 months. Your body basically says, “I Quit!”. You lose energy and motivation to stay on the strict plan. When you drop the weight fast, you generally gain it all back because you have not changed your eating habits. People following these programs gain an average of 1/3 of the weight back.

Some nutritional programs recommend you have lots of fats and proteins but cut out the carbs. These diets work on a process known as ketosis. Stored body fat and protein are being burned for energy. H carbohydrate foods produce a lot of insulin. Excess food intake turns to body fat. The theory is lower carbohydrates = less insulin. The body will burn other sources for energy. This results in you first losing water weight. Next you lose the carbohydrates in your muscles. And eventually, you lose muscle. Thus, the significant weight lose takes place. The diet is high in cholesterol and total fat. It is now in fruits, vegetables and whole grains, which have proven health benefits.

It is very important to lead a healthy active lifestyle. You should not skip breakfast, exercise regularly, prepare fresh foods and meals and refrain from indulging in omega large portions. Put this knowledge to practice and it can save you from hurting yourself in the future. Whether you are 12 years old or 45 years old, you have come across my path for a reason. God let our paths cross. I transformed my life and I can help you transform yours.

*Melissa and Megan are fictional characters with made up numbers, but the calculations are generally correct.


FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FrankWallFitness 2010

Nutrition Expert Fitness Grocery Shopping by Frank Wall

By Frank Wall. Copyright 2010. All Rights Reserved.

Shopping at the grocery store just got a little easier! Let me show you how to eat healthier and go natural one aisle at a time. Here are my useful suggestions and tips for selecting the right foods to balance your diet and nutrition!

I like to get a lot of 1% milk or skim milk, both are good choices. Fat free cottage cheese may not be considered natural but has a lot of protein. I like eating it at night minus all the fat. Eggs are also a natural source of protein.

Beer has a lot of calories, that is common sense. You have to cut out the alcohol if you want to get a ripped body. No chips, no cheese dipping sauces, no soda, no donuts, no marshmallows, no cream cheese, no candy. NO. NO. NO.

In the cheese and dairy section, stay clear from the fat free products. It is not natural and does not have a good taste. Try and buy the 2% of American cheese, sharp cheddar cheese or Deli Deluxe. Just be moderate on your dairy products. Healthy active males can have 60 grams of fat daily. Healthy active females can have 40-60 grams of fat. You need fat, carbs and protein, it is all about balance and moderation.

Give me ideas. Ask me questions. Leave comments. I love doing this, it is awesome!


FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010

Frank Wall's Beauty Foods Digest

By Frank Wall. Copyright 2010. All Rights Reserved.

You can get that uber beauty from the foods you eat rather than expensive creams, serums or surgery! Take a look at my list of 5 Beauty Foods that can enhance your appearance, knock off years and give you record breaking compliments!

Acai Berries
These purplish red Brazilian berries are packed full of omega-3 fatty acids as well as antioxidants. They can be found in juices, wines and acai health capsules. The best part is that they improve your skin texture and glow!

Kale
This dark green vegetable is high in antioxidants and has plenty of fiber, vitamin A and vitamin C. It has the ability to reduce the appearance of wrinkles and discoloration in your skin. It also contains nutrients which make the whites of your eyes brighter! Green veggies are excellent for eating in the evening with fish, chicken or red meat.

Salmon
This fish is a great source of omega fatty acids. It has the power to reduce redness and puffiness leaving a desirable appearance for your face. Salmon can be eaten any time of the day.

Strawberries
This fruit is bursting with antioxidants and is a good source of vitamin C. It also contains a nutrient which brightens your teeth! Berries such as these are great for eating after a workout and during the daytime.

Sweet Potatoes
This vegetable is high in fiber and vitamin A and vitamin C. It is another antioxidant which can smooth and clear skin. Sweet potatoes are excellent carbs to eat during the daytime or for a lunch meal.


FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010

Is It Bad To Eat Protein, Carbs and Fats After You Workout?

By Frank Wall. Copyright 2010. All Rights Reserved.


Yes, you can do that! Immediately, after your workout, you want protein carbs and fats, too. You want these in your system because your body is like a sponge. It wants to absorb and take in a lot. At this point, your muscles are broken down, beat up and torn up. And this is the perfect time for them to be repaired. So, eat your proteins, carbs, and fats after you workout. I recommend a really good shake, oatmeal or peanut butter. You can mix milk, protein powder, egg whites and flax seed oil in a blender. Another good idea is chicken breast on whole wheat bread and broccoli. Try to keep it sensible and eat healthy.

Also, you can have protein, carbs and fat before you workout. It is a really good if you wake up early run or do cardio or a workout in the morning. Your body will be burning off food that you ate, but instead fat stored in your system.

During the day, an hour before you workout, you can have a little peanut butter with toast or a banana. Two hours before your workout, you can eat peanut butter with toast, banana, grilled chicken breast and broccoli. Give yourself time with the more food you eat before going into the gym.


FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010

THE TRUTH BEHIND FAT BURNERS

By Frank Wall. Copyright 2010. All Rights Reserved.


Fat burners are a quick fix. They do jump start the metabolism but when you stop using them, the fat burning stops immediately. Some of the substances that are in those burners can create major health risks. Side effects can be stomach aches and diarrhea. Fat burners block absorption of fat soluble vitamins and they do not promote regular eating habits. As a matter of fact, they suppress your appetite. You may even develop an irregular heartbeat. Along with losing the weight quickly, you may have excess skin because your body can not adapt to the weight loss properly. It usually takes eight months before the cells in your body fully change from the work you put in today. I have taken fat burners and never in my life has popping a single pill given me a ripped six pack.

Companies pay people to advertise and demonstrate how fat burners work. These people are simply advertising products and supplements. Individuals today are on the supplement based industry. You can not rely on catchy new supplements for results. The clear and easy solution is natural. Natural foods burn fat. Eating healthy, maintaining your exercise regimens along with plain hard work are the answers. The work you do is what makes it count.

Hard work pays off in and out of the gym. Genetics play a part, as well. Some say, “Oh, it’s hereditary that my family is out of shape.” Hereditary is just past history. You make the change. You create your life the way you want it to be. Obstacles are placed in your life from time to time. How you overcome them sets you apart from the others. Some people tend to leave obstacles in their way and refuse to move past a certain point. On the other hand, dedicated and spirited people hard charge through obstacles. You create and transform you. You are the master of your own universe.


FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010

THOUSANDS OF CRUNCHES

By Frank Wall. Copyright 2010. All Rights Reserved.

I used to think that doing hundreds or thousands of crunches a day could guarantee me a ripped six pack. This was just another misconception to add to the list. In actuality, everyone has a six pack. Some people have a layer of fat covering up their abdominals. As a matter of fact, it is not necessary to do a single crunch to get your six pack to come out! You can simply do cardio. Even body builders will tell you they do cardio. Ab exercises sculpt your midsection. The cardio shows them off. You do not lose fat in one area but you burn it from all over. You can add thickness and deeper definition to your abs by working them out 2-3 days a week.

People will tell me all the time, “I do 400 crunches every night.” “ I do abs intensely everyday of the week”. Working out your abs is just like working out any other part of your body. If you over do it, you will not get any results. It’s just impractical. The only thing thousands of crunches day or night will do is build endurance for your stomach to perform a lot of reps. I only hit them hard once a week. It is usually during or at the end of my workouts throughout the week. I will touch on a few additional abdominal exercises. But if you are doing a specialty ab detail phase, then do them 3 times a week.

It takes time, motivation and a proper mind set to achieve the look and body of your dreams. In the past, I did not eat properly as a kid and had no results from any physical activity, even though I played soccer. At the age of 16, I weighed 225 pounds. I was able to slim down to 173 pounds in less than 2 ½ months. I spent my time running and taking fat burners, with no nutritional diet and had an excess of skin because my body did not adapt to the weight change properly. It took me almost 2 years but I finally transformed my mindset. On July 9, 2008, I weighed myself at 188 lbs. I was the leanest I had ever been and my muscle was getting leaner day by day. I remember having a huge gut and not being able to see anything down below. How embarrassing! My body has been adapting to the levels of intensity I put it through on a daily basis.

The bottom line is that your abdominals are your core strength. They are the center of power for doing your exercises. While doing a push up, you brace your abs for stability as you are rounding out your back. As you squat, you contract your abs for balance. As you row, stimulate your abs by pulling through the movement. Ab exercises are not meant for you to feel comfortable. You should feel a burn but not enough for medical attention. If you are sore the next day or the day after, then it is a job well done in my book!


FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010

Frank & Julie's Testimonies

---Frank's Testimony---

Julie and I started training at a local gym approximately 2 years ago. She was my first client and I was her first trainer! I remember how we both were ecstatic! Julie has made tremendous progress but never really had a breakthrough until almost a year and a half after she started her journey!

Breakthrough for Julie started when she was on the verge of quitting. She stopped training for a few months and even sent me a cancellation letter. I said it was urgent that she came in and saw me. I took Julie out to a Healthy Breakfast and wrote up a nutrition plan for her during our meal. We also revisited her goals. At that point: Life Happened for Julie. A miracle took place and Julie began prepping her food. She committed to 3 times/week training with me. She noticed definition in her arms and legs. Julie starting seeing results such as the indentions in her shoulders, the bump her triceps display and the tear drop in her quads.

More than ever I have been very intentional with her form and technique of lifting. She now trains harder than ever, grunting, yelling and pushing through like a true champ! I am so excited to have met Julie Jay. She is always smiling and her physique is rapidly transforming. She does not complain as much. She just does what I say, and usually says, "Oh Frank!" Lol, Like Chi Chi Okezie, My Senior Editor & Publisher, who gives me a sarcastic smile, saying "Yes Frank!".

People are just alarmed sometimes when new workout exercises are implemented! Julie is a phenomenal woman and I am pumped for what is to come in this new year!

Frank Wall

--------------------------------------------------------------------------------------------------------------------

---Julie's Testimony---

I have been working out with Frank Wall for approximately six months now. During these six months, my strength has increased greatly. I had a major increase in strength and it has helped me feel better inside and out. Working out gives me more confidence and helps me to feel more alive.

In the past, my motivation and workout routines were so inconsistent. Since deciding to commit the next year to working out with Frank, I have stayed motivated. Frank does a great job of encouraging and motivating me to workout harder and to eat much healthier. The eating was the hardest part for me, but I am finally beginning to see the benefits of combining healthy eating with my workouts.

Seeing my weight, measurements and body fat percentages going down, excites me the most! My body fat has dropped 9% as I am turning yucky fat into lean muscle. As those numbers continue decreasing, I am able to set new goals. At 35, I am happy to see my body looking better than ever. As I continue working with Frank to get healthier and stronger, I am looking forward to my body transformation in the next six months!

Julie Jay

TOP 3 BIGGEST MISCONCEPTIONS IN WOMEN'S SOCIETY TODAY - #3 GETTING TOO BULKY

By Frank Wall. Copyright 2010. All Rights Reserved.

This entry concludes our series on: “The Top 3 Biggest Health Misconceptions in Women’s Society Today”. These myths have been revealed and tested! Now that you have the knowledge and proper understanding, I hope that you will make the right decisions.

The Third Biggest Health Misconception: Getting Too Bulky

I laugh every time I hear women say, “I don’t want to become too bulky and get too much muscle.”. Working out is a process and does not happen overnight. If you are able to naturally put on 5 lbs of lean muscle in a year…awesome job! 7 lbs is even phenomenal. But if you are gaining 10 lbs here, and losing 10 lbs there, I guarantee you the muscle gain does not fluctuate as easily as the fat. It is your caloric intake that depicts your body. You can not get bulky lifting heavy weights and eating a low calorie meal plan. Your body can only grow was much with the your food intake. Even if you are lifting like a body builder, you can still look like a sexy runway model. Why? Bodybuilding requires you to eat eat eat a lot! As you sculpt your physique to show curves and tighten, eat 5-6 portioned meals daily.

Others say, “I don’t want to get ripped.” If you are getting too lean, eat more peanut butter or drink more whole milk. These are easy ways to putting on the pounds. To get “shredded” requires a really specialized meal plan. It has to be modified almost weekly which will constantly shock the body.

I always tell women to focus on what they have and not on what they do not have. Some of my female clients are afraid of gaining weight when they train with me. Gaining weight is not a bad thing. It is important to look at your nutrition. 90% is your food and 10% is your training. You have to be honest about your nutrition/training regimen. There is information everywhere. Gain wisdom and knowledge and then apply it.

FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010

FRANK WALL'S DAILY BREAD 1/05/2010

By Frank Wall. Copyright 2010. All Rights Reserved.

I hope your nutrition is improving daily! Here is my latest meal plan which does not include eating out.

7:30 am 1.5 scoop Syntha 6 protein shake. 2 tablespoons of Smart Balance Omega 3 peanut butter. 45/26/27
10:30am - 3 whole eggs/5 egg whites. 33/0/18
11:25am - 2 cups of whole grain pasta (5 gms of fiber per serving), 6 oz chicken, 2 Tonalin Cla, 2 efas, 2 capsules Tribulus Testerous ( 1,000 mg). 60/80/8.
(After this meal, I had 1 capsule digestive enzyme 325 mg pancreatine 4:1, which is equivalent to 1300mgs of pancreatine.)
Total Calorie Update so far --- 138/106/53. 1433 Calories.

12:30pm - Train Shoulders and Triceps.
2:00pm -12oz Bolthouse Farms Green Goodness. 3/50/0
120z Bolthouse Farms Vanilla Chai Tea 15/37/4
Total 24oz juice. 18/87/4
3:00 pm - Protein Plus rtd 51. 51/6/1.5
Quick Update: 207/199/59

4:15pm - carb conscious supreme protein peanut butter crunch 30/26/18
6:30pm - 2 cups of wheat pasta 14 oz eye of round roast. 115/80/12
Quick Update: 352/305/89. 3429 Calories

10:00pm - 10.5 oz eye of round roast, 2 servings of fiesta veggies ( A mixture of red peppers, broccoli, carrots, garbanzo beans, white beans, kidney beans and Italian green beans.). 57/20/11

Final Update: 409/325/100 – Packin’ it in!!! 3,836 Calories!!! Woo Woo almost 4k!


*Eating all this food, never makes me feel stuffed. I feel just satisfied. I usually wait 15 minutes then drink water, it keeps in the food. I have been intentionally eating more steak and adding more fat in my diet after reading about the O Blood Type. I am not the leanest, but I feel stronger than ever! In the next 12 weeks, I want to get massive, especially upper chest and upper mid back. The goal is to get the chub off my inner thighs, harden my gluttes, size on my calves, and rip up my midsection. I pray I look good this summer! *


FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010

FRANK WALL'S DAILY BREAD

By Frank Wall. Copyright 2010. All Rights Reserved.

I want all of us to eat better, healthier and happier in this new year! In order to take this on, I would like to occasionally share my daily meals with you. Hopefully, this will guide you to prep your meals and be conscious of what you are eating.

5:30 am - 2 whole eggs . Munched on 3 ounces of chicken. 32/0/12
7:45 am - The rest of that chicken 3 ounces. 20/0/0
10:00am - 1/2 large apple & bottle of muscle milk. 25/24/9
10:45am - Training.
12:30pm - Sushi. 90/90/20
2:00pm - Nap 1.5 hrs.
6:00pm - Longhorn: 12 ounce renegade, 7 ounce sweet potatoes, 3/4 cup broccoli (no seasoning no butter plain/dry everything). 80/55/15
10:00pm- O'Charleys: 12 oz sirloin and broccoli 3/4 cup. 80/5/20

Daily Totals - 337/165/76 2692 calories

I have not eaten out 3 times in one day before, but doing it healthy as I can. The meals for today were fairly sodium packed, but intention now is to get big! Thanks for letting me share!


FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010

TOP 3 BIGGEST MISCONCEPTIONS IN WOMEN'S SOCIETY TODAY - #2 ENDLESS CARDIO

By Frank Wall. Copyright 2010. All Rights Reserved.

I hope these nuggets of knowledge will direct you into the right path to change your lives for the better! Let us continue with our series on: “The Top 3 Biggest Health Misconceptions in Women’s Society”.

The Second Biggest Health Misconception: Endless Cardio

Many women run on a treadmill or train on an elliptical for hours on end at high intensities to stay lean. Unfortunately, you burn muscle doing those types of exercises. You breathe heavy for extended periods of time, your brain is deprived of oxygen and it reverts to muscle for fuel. Believe it or not, you become a Skinny Fat! Yes, you lose weight but you lose muscles and some fat, instead of just fat.

Sometimes, women do endless cardio to burn off all these calories they just ate. It is not about the calories that you had that day. It is more to look at the whole week or even the entire month. There is something wrong if you are in fear every time you eat badly. If you eat unhealthy all the time and are not worried about it, you need to look into that. I would rather put those big calories to use for a hard workout later, involving weights, or body weight exercise rather than cardio. You will have plenty of fuel available to you to get you through a powerful workout.

You must realize that doing endless cardio is not the best way to lose a lot of weight. It is not about the weight. You will lose weight and more than likely have flabby skin as a result. I have said this before in my famous articles and teachings: Burn Fat and Build Lean Muscle.

The truth of the matter is that you can injure yourself if you are overweight. Perfect Example: I used to train a woman who stressed she had no more money to continue training. Instead, she went to those cardio classes gym offers. She was not strength training. One day she reached over in her car to grab something and severely injured her shoulder. Her frame and the amount of muscle she had, was completely disproportionate. Granted, my services are not cheap, but neither was that doctor’s bill. The price she paid for one visit was equal to a few months of my time.

Your health is important. Do not ever wait until the last minute. Trust me, I have leaned a lot in my years and you do not want to pay the hard way.


FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010

TOP 3 BIGGEST MISCONCEPTIONS IN WOMEN'S SOCIETY TODAY - #1 EATING LESS OFTEN

By Frank Wall. Copyright 2010. All Rights Reserved.

As a Fitness Coach, I hear a lot of health/fitness misconceptions that are enough to drive me bananas! I will be posting a series on: “The Top 3 Biggest Health Misconceptions in Women’s Society Today”. I believe this series will empower women and give them the right counsel for making sound health decisions for their physical and mental success!

The First Biggest Health Misconception: Eating Less Often

Some women seriously think that eating less meals helps them lose weight. In actuality, eating less slows down your metabolism resulting in unwanted fat storage. It also lowers your caloric intake and you end up burning muscle for fuel. The average person loses about 7lbs. of lean muscle per year over the age of 40.

Another misconception with eating less often is that women sometimes feel they do not have time to eat breakfast. If you skip breakfast, you will have low energy levels. Your body becomes malnourished. This will result in you aging faster and producing less anti-aging nutrients and extra antioxidants.

I also hear often from women, that they are just not hungry in the mornings. I suggest that you give yourself time. Your metabolism is just a tad slow. Consistent training will rev it up in no time. Eat like a queen in the A.M. and taper down throughout the day. But after workouts, I encourage you to eat a lot of nutrients so that your body can soak it all up like a sponge.

Remember Ladies, do not eat heavy carbs at night, especially before going to bed (if indeed your goal is to build a sexy physique). Your body will be more likely to store carbs as fat. Insulin sensitivity is low at night, meaning it is not as responsive as it is during the day. Also, when you eat those heavy carbs, you are not as hungry in the A.M. Your body still has these carbs in your system, so it is not as deprived for a glucose source.


FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010