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
Thursday, January 21, 2010
Wednesday, January 20, 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
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
Tuesday, January 19, 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
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
Saturday, January 16, 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
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
Friday, January 15, 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
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
Thursday, January 14, 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
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
Wednesday, January 13, 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
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
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