6 Tips to Help You Reach Your Fitness Goals

In the last 30 years, I have helped people achieve all kinds of personal fitness goals from helping people become World Fitness GoalsChampions to those who just want to wear smaller jeans. One thing I have learned is everyone is human and we all have strengths and weaknesses. Even those that may come across as tough as nails, still need help, motivation, and encouragement. So stop thinking “I should be able to do this without any help.”

Based on my success in helping people achieve their fitness goals, I would like to share some helpful advice to help you make this your last “restart” on attaining your health and fitness goals.

1. Set Specific Fitness Goals. Determine if your goal is weight loss, increasing muscle definition, or something else. Not everyone has the same fitness goals. Once you have determined your goals, write them down because studies show that we achieve the goals we write down.

2. Assess your Health. You might be ready to start a new fitness plan, and on the other hand, you might have some limitations that you need to consider such as joint issues or being under medical care. Everyone has a starting point, and it won’t be the same for everyone. If you are under medical care, always consult your doctor before starting a new workout or fitness plan.

3. Pace Yourself. Remember, you didn’t get in poor health overnight and you won’t get fit overnight. Most of all, avoid fads and rapid weight loss programs, as they can often be more harmful than helpful. And most of all, the results are often temporary. You want a plan that will help you develop the right nutrition habits, while increasing your core strength and getting cardio benefits all at the same time. Lastly, know that you don’t have to overdue it to get results. In fact, I developed a 30 minute workout plan that gets amazing results for my clients when performed just 2-3 times per week.

4. Find What Works Best For You. If you find your chosen fitness regimen boring or not enjoyable, it might not be the best method for you. What’s important is that you develop a routine that you can embrace long term.

5. Know that Nutrition Matters. I am not just talking about what you eat, but what your body absorbs. Having the right nutrition can result in better digestion; specifically you can eat the right foods all day wrong, but if your body isn’t absorbing them, it’s not doing you any good. I discuss this in my book, The Fitness Puzzle, so if you are unclear of the connection with digestion and proper supplementation, I recommend picking up a copy of my book on Amazon as it’s more than I can cover in this article.

6. Get a Fitness Coach / Trainer. Even the pros need coaches, so why not you? If you are setting out on a journey that you have not been on before, it’s recommend to get a coach that has a history of helping people get the results you are seeking to get. If you are ready to hire a coach that can help you get results, just give me a call and we can discuss your situation.

I hope you found this helpful and I wish you success in attaining your health and fitness goals.

(This article was originally published in the Valley Voice Magazine)

Want to Reach Your New Years Health & Fitness Goals?

If so, listen to Bill Ross’ radio show Outside the Box where he gives several tips for reaching success in your fitness goals. Don’t go another year making resolutions that don’t get results. Listen to Bill and his co-host John Cattermole along with Hypnotherapist Danny Cabrera as they guide you to the keys to success!

Learn Why Your Workout Might Not Be Working For You

If your workout isn’t getting you the results you want, come learn why at our Free Workshop on Thursday, September 15th at 6PM at Major League Conditioning Centers in Phoenix.

Former Major League Baseball trainer Bill Ross will share some insights about fitness, nutrition, and weight loss you’ve probably never heard.

Come and bring a friend, and most of all, bring your questions for Bill.

Who should come to hear Bill?
You should if you have any interest in:
  • Learning how to increase your strength
  • Learning why your weight loss program may not be working
  • Improving your flexibility or range of motion
  • Improving your balance or posture
  • Learning why your body may not be getting enough nutrition (even if you eat the
    ideal foods)
  • Making sure you don’t over train in
    your workouts
Come out to Major League Conditioning Centers on Thursday, September 15th at 6PM and bring your questions for Bill. He will address your questions as well as other topics related to fitness, the optimal workout, nutrition, and more.
Bill will prove to you how a proper 30-minute workout (3 times per week) is far more effective than an exercise program that takes 1-2 hours 5 days per week. The results from those who participate in Bill’s program are simply remarkable!
You won’t want to miss this event!
Major League Conditioning Centers is located at:
6210 North 7th Street Phoenix, AZ 85014
Registration is FREE and you can register at: http://majorleague0916.eventbrite.com/

Working With Nature vs. Trying to Trick Nature – FREE Health Workshop by Bill Ross

Bill Ross, former Strength & Conditioning Coach for the Kansas City Royals, and Founder of Major League Conditioning Centers is holding a FREE Health & Fitness Workshop in Phoenix on Thursday, August 4th at 6PM.

Who should come to hear Bill speak? You should if you have any interest in:

  • Learning how to increase your strength
  • Learning why your weight loss program may not be working
  • Improving your flexibility or range of motion
  • Improving your balance or posture
  • Learning why your body may not be getting enough nutrition (even if you eat the ideal foods)
  • Making sure you don’t overtrain in your workouts

Come out to Major League Conditioning Centers on Thursday, August 4th at 6PM and bring your questions for Bill. He will address your questions as well as other topics related to fitness, the optimal workout, nutrition, and more.

Bill will prove to you how a proper 30-minute workout 3 times per week is far more effective than an exercise program that takes 1-2 hours 5 days per week. The results from those who participate in Bill’s program are simply remarkable!

You won’t want to miss this event!

Registration is free for the first 25 people and then it’s $25 per ticket.

Don’t delay, register TODAY and get your early bird (FREE) ticket!

If you have any questions, reach out to us at 602-230-8581.

Former Kansas City Royals Conditioning Coach Offers Free Fitness Workshop

Bill Ross is offering a free health & fitness workshop at his fitness center, Major League Conditioning Centers

Phoenix, AZ (July 5, 2016) Bill Ross, former Strength & Conditioning Coach for the Kansas City Royals is a man on a mission. He has had the privilege of training some of the top athletes in the world (including Bo Jackson and George Brett) and he wants to help the every day person experience what a healthy lifestyle is all about. He is offering a free workshop at his Phoenix-based clinic, which he calls ‘Conversations with Bill’ where he will discuss health, nutrition, and fitness.

According to Ross, “many people have a preconceived notion of exercise and nutrition, thinking they know what do to but just don’t do it… Often those techniques may not help them achieve their weight and health goals and they ultimate experience constant frustration and give up.”

At this workshop, Ross will discuss how moderation in both exercise and nutrition is far more effective than so many of the diets and exercise fads that we have been led to believe are so effective. Bill will discuss his revolutionary 30-Minute Workout that provides people twice the results in half the time.

Ross’s 30-Minute Workout program has been used by his clients ranging in age from teenagers to octogenarians.

Here are the details for the event:

Location: Major League Conditioning Centers

6210 North 7th Street Phoenix, AZ 85014

Date: Thursday, July 7, 2016

Time: 6PM

Registration is free and seating is limited. Please register at:

http://billrossjuly.eventbrite.com/ or contact Major League Conditioning Centers at 602-230-8581.

About Major League Conditioning Centers: Major League Conditioning Centers (MLCC), established in 1988, is a physical fitness environment unlike any other. It was created to bring the secrets of optimum performance conditioning and injury prevention, usually reserved for professional athletes, to any individual who is serious about being their best.

Unlike health clubs and other group fitness programs, MLCC is founded on the principle that you are unique in body and mind and your fitness program should reflect your personal choices and characteristics.

THE FITNESS PUZZLE

Fitness is not a one-size-fits-all equation.

Most of the diets and exercise programs you see are sold as if it is: do this and you’ll automatically get that.

The road to better health and fitness is not about getting one thing right whether it be exercise, counting calories, or nutrition.

Fitness is a puzzle. There are many variables in the health and fitness equation, and you need to pay attention to all of them in order to get the long-term results you want. Like a puzzle, all of the pieces need to fit together to give you the final product you want. If you leave some out, you will have a picture that is incomplete.

While our bodies are all the same, every person is a little different, so the things that work for one person, may not work the same way for somebody else.

The human body constantly adjusts to the environment it is in. Think about it for a moment. The environment includes all the variables the body has to deal with to stay as healthy as it can:

* what and how much you eat
* the amount of rest you get
* genetics
* stress
* activity level
* where you live and under what conditions
* alcohol consumption
* hormones
* illness
* disability

In other words, everything counts – not just calories, not just exercise.
We are all made up of the same material, but we all have a unique, individual environment.

Fat is not a problem. It is a symptom of some other cause. You may want to fight fat, but your body may be fighting another fight. If we can adjust the variables in our life, the other things will fall into place. Exercise is one variable. Calories are another. But there’s much more to health and fitness than just those two things.

This is an excerpt from “The Fitness Puzzle – Making The Pieces Fit”
by Bill Ross is available at www.30minuteworkout.com

NUTRITION NEEDS INCREASE WITH EXERCISE INTENSITY

by Sobiya N. Moghul

Exercise and nutrition go hand in hand. Without an adequate diet, your workouts will suffer.

On the other hand, if you don’t pay attention to your body’s increasing nutritional needs and simply increase your meal’s bulk, you will likely put on weight. Therefore, as we increase the amount and intensity of our exercise, our body’s nutritional needs also increase proportionately, particularly if we are increasing our muscle mass. While increasing muscle mass through weight training and strength work is considered the best solution, any kind of weight bearing activity, even walking, can increase our muscle mass. This holds especially true for people who have never been physically active or indulged in fitness workouts.

Feeling hungry

The more muscle we have on our body, the higher our metabolism. This means that your body is using more energy, you might even have noticed after one or two weeks of increased exercise that you feel more hungry than usual. The simple reason is that your muscle mass and hence your metabolism has increased. Muscles need energy, it is essentially their food.

Eat right

Whilst you may be exercising more, it is important that you don’t indulge in junk food to satisfy your hunger. Your muscles need healthy food to keep going. Fruit, vegetables, pulses and lean proteins such as fish, chicken and meat are important. When eating pulses, ensure you have a combination of varieties in your diet; this will help in obtaining a good variety of amino acids. Amino acids as part of nutrition are important for muscle growth and repair.

Whey protein is another food that you can have that can also benefit the growth and integrity of your muscles. However, your workouts and current diet must warrant the need for extra protein supplementation through whey protein. Though whey protein is a fast absorbing protein and considered ideal as a post-workout snack, it will make you gain weight if you haven’t evaluated its need in your daily diet.

Water way

Another key element in your nutrition when increasing the intensity of your exercise is to ensure you remain hydrated. Make sure you drink water regularly throughout the day, and don’t wait until you feel thirsty to start drinking. By the time you are thirsty, your body is already dehydrated. As a general rule you should drink water, however when exercising in the heat a sports drink is perhaps more beneficial. The reason is sports drinks contain electrolytes that are important as we lose these when we sweat. They also contain sugar and salt, to replace the energy we lose and also water.

Free radicals

While exercise is beneficial, it releases free radicals into the body. Free radicals can damage and even destroy cells. A way to combat this is by eating foods that are rich in antioxidants. These include a wide variety of fruit and vegetables and even fruit juices. These antioxidants destroy free radicals helping you to recover from exercise.

Increasing the amount and intensity of exercise is good for your body, but make sure you keep it well fueled to keep up with the extra activity.

(Inputs courtesy: Shane Bilsborough, international nutrition and exercise expert and the Co-Founder and COO of Stepathlon Lifestyle Pvt Ltd. Shane is also the author of three international best-sellers on nutrition and fitness.)

STRETCHING…WHO NEEDS IT!

Stretching is unarguably one of the best tools we have for staying healthy, rehabilitating and preventing injuries, increasing stamina, speed and strength, and reducing stress and tension.

Stretching is something that requires patience, discipline and proper technique. Interestingly, even though we were born with the ability and body awareness to stretch, we lose the urge or sense to stretch when we simply don’t make a habit of it.

Appropriate stretching techniques vary somewhat depending on the needs and history of the individual. This is why it’s best to have an experienced instructor work with you. Stretching should be taken seriously. It is a very powerful tool, but also a dangerous one; it can heal and it can harm.

We know that consistent stretching causes the muscles to elongate. Furthermore, circulation is improved, causing nutrients and oxygen to be delivered with greater ease throughout the body. This makes for better contraction and relaxation of the muscle fibers, and the faster a muscle can contract and subsequently relax, the faster, more agile and athletic a person can be.

Also, stretching can be used in conjunction with meditation techniques to give you total mind and body relaxation.

It may take a little time getting used to stretching because flexibility doesn’t happen overnight. Yet, with consistency and discipline, stretching will prove to be an activity which yields positive results throughout your lifetime.

HARNESS THE POWER TO SUCCEED

Through the years successful business people have learned to use visualization to drive their accomplishments. And whether you realize it or not, your vision (or lack thereof) is at the root of what you have achieved in life. Each of us envisions, but since much of this mental imaging is done subconsciously, we often take no notice of it; few of us learn to access it and use it to our advantage.

Yet, your accomplishments and achievements and particularly your current health and fitness level are largely due to your own mental images. Have you ever said something like, “I just don’t see myself running a marathon.” “I can’t imagine being pain free.” “I can’t picture myself wearing a swimsuit again.”

The verbs in those statements – “see, imagine and picture” – all refer to the mental imaging that is critical in any achievement. To change your present state of health or to preserve the good health you now have, you must create a clear mental picture of what health “looks like” to you. If you don’t “see” good health, you will never achieve it.

Regardless of whatever else you may do for health, in order to succeed you must harness the power of visualization. “You become what you think about all day,” and you can direct your thoughts so you can accomplish the things you desire most. Without a clear vision of health, you will very likely end up with the sickness and disease facing most people today.

Rather than passively allowing advertisements and media blitzes to program your mental images, you can actively formulate your own visions and thus, take control of the outcome. Ultimately the mind has an amazing capacity to direct the body.