By Frank Wall. Copyright 2010. All Rights Reserved.
Many folks want an extremely sexy sculpted physique. But, I see so many individuals in gyms training like a marathon runner on a treadmill, when all they want to do is get in shape and burn fat. You could do cardio classes on a daily basis. Those long, no weight, jump around cardio classes will make you fatter. You will end up burning more muscle to sustain your low intense training to keep you going. Now, if that is your cup of tea, then running long distances all the time and doing cardio on end is the thing for you. If you happen to go overboard with it, the results you get are not maximized unless you switch up your cardio program.
I urge you to get more for your muscle! I want to show you how to utilize your fast twitch muscle fibers. In order to be produtive and efficent, you have to learn how to master your own body weight. People will spend whatever it takes to get in shape when they hear what I will do for them. I have a plan specifically for you to do it!!
FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010
Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
Monday, February 1, 2010
Thursday, January 28, 2010
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
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
Monday, January 25, 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
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
Friday, January 22, 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
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
Thursday, January 21, 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
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
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
Monday, January 11, 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
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
Tuesday, January 5, 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
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
Thursday, December 31, 2009
MFS JANUARY BOOT CAMP
HAPPY NEW YEAR!
A New Year means a new mindset, new goals and new opportunities. As a Fitness Coach, it is my job to bring the excitement and motivation to everyone that crosses my path! And what better way to do that, than to join the MFS Saturday Boot Camp for the month of January!
You are invited to Free Workouts with some of the Finest, Expert Trainers. Revamp your workout routine, be with healthy minded people and get in shape for the New Year!
I know what you are thinking, “Frank, can I really take this on and make a change in my life?”. And the answer is... Y E S !!!!
For more details, Visit our Facebook Fan page:
http://www.facebook.com/inbox/?ref=mb#/pages/Duluth-GA/My-Fitness-Solution/49867742674?ref=ts
A New Year means a new mindset, new goals and new opportunities. As a Fitness Coach, it is my job to bring the excitement and motivation to everyone that crosses my path! And what better way to do that, than to join the MFS Saturday Boot Camp for the month of January!
You are invited to Free Workouts with some of the Finest, Expert Trainers. Revamp your workout routine, be with healthy minded people and get in shape for the New Year!
I know what you are thinking, “Frank, can I really take this on and make a change in my life?”. And the answer is... Y E S !!!!
For more details, Visit our Facebook Fan page:
http://www.facebook.com/inbox/?ref=mb#/pages/Duluth-GA/My-Fitness-Solution/49867742674?ref=ts
Tuesday, December 29, 2009
FITNESS IS FOR A LIFETIME
By Frank Wall. Copyright 2010. All Rights Reserved.
Generally, individuals who are physically fit have strong desires in life. It is a proven fact that most of these people with remarkable physiques are successful. It has never been considered negative to want to be healthy. Only positive outcomes arise from taking care of yourself. I always tell my clients, “Tons of cells are created in the body each day. Tons of cells are also being destroyed. Within a couple of years, the persistence, commitment and motivation you put in will grant you the dream body you have deserved. The best thing you can do is invest in yourself.”
You should not only invest in yourself but also in your thoughts. Your thoughts begin with a strong will and desire. May I pose a few questions: How did you get the car you always wanted? How did you get to the point where you purchased your first house? Or do you plan on buying a new home? How did you marry the man or woman of your dreams? It is clear that some important decisions and investments had to be made. You had to put some action into your desire. You had to make it certain. Your wish was granted if you reached your goals. It is inevitable, you control your future!
You also control your success in transforming your body. Change the body, change a life. Your chemistry will be altered. You take on new ideas. You take on new thoughts. You are more positive. You are more energetic. Your way of life is different. Your attitude makes the biggest difference. You feel 110 percent better! How grand is your leap of faith? “Take the first step. You don’t have to see the whole stairway, just take the first step.” MLK
FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010
Generally, individuals who are physically fit have strong desires in life. It is a proven fact that most of these people with remarkable physiques are successful. It has never been considered negative to want to be healthy. Only positive outcomes arise from taking care of yourself. I always tell my clients, “Tons of cells are created in the body each day. Tons of cells are also being destroyed. Within a couple of years, the persistence, commitment and motivation you put in will grant you the dream body you have deserved. The best thing you can do is invest in yourself.”
You should not only invest in yourself but also in your thoughts. Your thoughts begin with a strong will and desire. May I pose a few questions: How did you get the car you always wanted? How did you get to the point where you purchased your first house? Or do you plan on buying a new home? How did you marry the man or woman of your dreams? It is clear that some important decisions and investments had to be made. You had to put some action into your desire. You had to make it certain. Your wish was granted if you reached your goals. It is inevitable, you control your future!
You also control your success in transforming your body. Change the body, change a life. Your chemistry will be altered. You take on new ideas. You take on new thoughts. You are more positive. You are more energetic. Your way of life is different. Your attitude makes the biggest difference. You feel 110 percent better! How grand is your leap of faith? “Take the first step. You don’t have to see the whole stairway, just take the first step.” MLK
FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010
FRANK WALL’S TOP 10 FITNESS & HEALTH QUOTES FOR 2010
By Frank Wall. Copyright 2010. All Rights Reserved.
10. “It’s not about losing weight. It never has been. It’s a misconception. It’s about burning fat and building lean muscle.”
9. “Your abdominals are your core strength. They are where you drive your power from to exercise.”
8. “Ab exercises sculpt your midsection. The cardio shows them off.”
7. “You can burn fat and build lean muscle at the same time.”
6. “A diet without exercise will equal death.”
5. “Moderation is the key when it comes to eating.”
4. “Recipe for disaster is unhealthy eating patterns and low level activities.”
3. “Diets are temporary. Lifestyles are forever.”
2. “Anyone can overcome any problem with one key ingredient: The proper mindset.”
1. “You create possibilities. You are not bound by rules.”
FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010
10. “It’s not about losing weight. It never has been. It’s a misconception. It’s about burning fat and building lean muscle.”
9. “Your abdominals are your core strength. They are where you drive your power from to exercise.”
8. “Ab exercises sculpt your midsection. The cardio shows them off.”
7. “You can burn fat and build lean muscle at the same time.”
6. “A diet without exercise will equal death.”
5. “Moderation is the key when it comes to eating.”
4. “Recipe for disaster is unhealthy eating patterns and low level activities.”
3. “Diets are temporary. Lifestyles are forever.”
2. “Anyone can overcome any problem with one key ingredient: The proper mindset.”
1. “You create possibilities. You are not bound by rules.”
FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010
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