superadmin

Open for motivation...

Open for motivation…

Published by on December 9, 2016 | Leave a response

Don’t skim over this post… because I’m writing just to you today.

I understand the frustrations that you have when it comes to you body. I know all about your insecurities over the size of your thighs and how hopeless that can feel.

And today I’m here to motivate you to take action.

The answer to your body frustrations is to get you up off the couch and into the gym, day after day. So here’s my pep talk in bullet form—21 rewards that you will gain from regular exercise.

Do yourself a favor and print this list and post it where you’ll see it every day. When you need motivation or encouragement, simply read over this list and take action.

Remember that action alleviates anxiety. So whenever you’re feeling anxious over the current shape of your body, take that as a reminder to jump into action.

And then begin to reap these 21 rewards of exercise:

1. You’ll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.

2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.

3. You’ll be less stressed: You have enough stress in your life—it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.

4. You’ll have more energy: WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise.

5. You’ll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.

6. You’ll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.

7. You’ll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.

You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.

8. You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.

9. You’ll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.

10. You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.

11. You’ll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.

12. You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.

13. You’ll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease. 14. You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout.

15. You’ll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.

16. You’ll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.

17. You’ll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.

18. You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.

19. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!

20. You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places.

Are you ready to alleviate your anxiety by taking action? Good!

Simply pick up the phone, or reply to this email, and let me know that you’re ready to get started. I’ll create a personalized fitness plan that’s just right for you and together we will get you into the best shape of your life.

Let’s do this!

Posted in ,
Eating for fat loss

Eating for fat loss

Published by on December 2, 2016 | Leave a response

By now you are probably aware that the term, eat clean, has nothing to do with washing your food and has everything to do with eating in a way that promotes fat loss.

While it may sound simple enough, it’s pretty challenging to stick with a clean eating plan. I suppose if it were easy then everyone would be lean and confident about their body.

So what’s the secret to long-term, clean eating success? Here it is…

Eat-For-Fat-Loss Secret #1: Keep It Balanced
Many fat loss strategies encourage eating only from one category of food: soup, grapefruit, salad, chicken breast…While these foods may promote fat loss and reduce overall calorie intake, this way of eating sets you up for a fall.

No one sticks with highly restrictive, one-food-only diets for very long, and you’re no exception. To make your clean eating plan last, keep your diet balanced with a range of healthy, real foods.

Eat-For-Fat-Loss #2: Don’t Put a Label On It
How many times have you uttered the words I’m on a diet? Ugh, just saying that puts one in the mood to cheat on said diet.

If eating clean means you’re on a diet, then you’re not committed enough to make this a way of life. True fat loss success comes when clean eating is second nature, and not a temporarily imposed sentence.

Eat-For-Fat-Loss #3: Have Patience
Wouldn’t it be great if a week of clean eating could erase a decade worth of indulgences? But, alas, you didn’t gain that fat in a week, and you won’t lose it in a week either.

Look for, and acknowledge, each and every small victory along the way to your long-term goal. Notice each pound, each inch and each pant size. These accomplishments build on one another until you reach your ultimate goal. Just remember that big changes take consistent, long-term effort. Be patient.

Eat-For-Fat-Loss #4: Have a Plan
This is the most important step in your clean eating quest, without it you’ll flounder around without direction and will likely find yourself starting into the bottom of a bowl of ice cream. Spend time writing out your do’s and don’t’s for your clean eating plan—and please feel free to reach out to me to help you with this step. See below for a list of foods that your diet should mainly consist of and then make another list of completely off-limits foods.

Use these 4 steps as a guide to make clean eating a way of life. Click reply or call to get started on one of my fitness programs that will transform your body – once and for all.

Talk soon!

Posted in
Reverse holiday pounds

Reverse holiday pounds

Published by on November 25, 2016 | Leave a response

What do holiday parties and get together all have in common?

Food and drinks…as in high-calorie food and drinks! It’s no wonder most people gain weight during the holidays.

Everywhere you turn, you’re surrounded by sweet temptations—holiday cookies, gingerbread houses, pumpkin pies, and more. Even healthy foods like sweet potatoes and green beans are magically transformed into high-calorie dishes that will make you want to do nothing but fall asleep. And don’t forget the drinks. Eggnog and alcoholic beverages are loaded with calories.

Want to sidestep those holiday pounds?

Stay Focused

Yes, the holidays bring yummy foods and drinks, but friend gatherings and family traditions aren’t about food. Before a party, remind yourself what the holiday season is all about—friends, family, giving, and religious traditions. Then stay focused on the reason for the season rather than the plate full of hors d’oeuvres in front of you.

Second, stay focused on your fat loss goals. Remind yourself of how far you’ve come and where you’re headed. Keep your goals in the forefront of your mind. A few bites of food aren’t worth hours on the treadmill.

The holidays can be a time of emotional eating. For many people, the holidays bring stress, family conflict, or depression. Learn to address the root of your problems with solutions other than food or drink.

Strategize

Is your holiday social calendar filled with night after night of parties and events? It’s time to come up with a plan. If you want to keep your diet on track, you’ll need to pace yourself. Don’t come to a party hungry but eat a small low-calorie snack ahead of time. Otherwise, you’ll overeat. When it’s time for extreme measures, wear tight-fitting clothes around your waist so there’s not much room for expansion.

Before and after a meal, chew gum so you won’t be tempted to overindulge in appetizers and desserts. During a party, don’t stand right next to the food table, but keep a safe distance. And before you get a plate of food, choose your plate wisely. Go with a small plate instead of a large dinner plate and don’t go back for seconds!

Another important strategy is figuring out how to get in a workout between parties. Leaving room in your busy holiday schedule for exercise will help you fight off the extra weight trying to attach itself to your midsection and rear.

Wise Choices

Be smart about what you choose to eat. Don’t deprive yourself of all the foods you love or you’ll likely spurge and ruin all your good intentions. Enjoy the goodness of the season, but in moderation. Trim calories where you can by limiting your trimmings-cheeses, gravy, sauces, creams, and nuts.

The holidays offer many food choices not available the rest of the year. Because of this, you may want to overindulge before they’re gone. Instead of doing this, survey what foods are available and make your choices. Indulge in your favorites and leave the everyday dishes for another time. Only eat what you love, and don’t just eat something because it’s on the buffet.

Also, be sure to limit the amount of alcoholic beverages you drink. As you likely know, they’re filled with calories, too. Try alternating an alcoholic drink with a non-alcoholic drink.

Follow these simple tips, and you will avoid holiday weight gain this season and start the New Year off right!

Exercise is a huge part of the equation when it comes to achieving weight loss.

I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes.

Call or email me today and we will get you started on the exercise program that is right for you.

Posted in

Nina

Published by on September 5, 2016 | Leave a response

I had been working out on my own for 12 years, thought I was eating OK, and was resigned that my body was ‘stuck’, and would never change that much.

Wow, was I wrong! My husband and I had recently moved to Stone Oak, and he accidentally stumbled upon an Iron Fit class just finishing up. He noticed the smiles and sweat, family-like atmosphere and was introduced to Erik by the class. We came back later in the day, and Erik patiently answered all of our questions and invited me to try Iron Fit Circuit Training for 3 days. Erik worked with me, and suggested alternate exercises as my body adjusted to the Iron Fit training and intensity.

I had a spinal fusion 4 years earlier, and Erik was knowledgeable, understanding and 100% supportive as I began my Iron Fit journey. I only thought I had been working out before! After 10 weeks and noticeable improvements in all areas, I entered the 12 Week Challenge. Erik was with us every step of the way, to include nutrition.

I didn’t know what I might accomplish in only 12 weeks, but I knew I trusted Erik, his methods, and my new Iron Fit family. As you can see from the results, my body was not ‘stuck’ – I just didn’t have the trainer, knowledge, or trust that it took to transform myself into a stronger, leaner, more energetic version. The results were amazing – I lost 30 pounds in 12 weeks – but the knowledge and confidence I gained from Erik and Iron Fit will last a lifetime. Thank you, Erik!

Posted in

Maria

Published by on August 21, 2016 | Leave a response

I had never really considered myself to be overweight; after all, I am 5’7” and maintained an average weight of 161 pounds. I had always been active and physically capable of doing day to day activities. I had ran 5K’s, completed numerous Obstacle Course Races and had even ran a full marathon!

I felt with all I had done, I was on track and doing everything right……but in reality, I was fooling myself.

My turning point came in December of 2015, when I watched my mother struggle through recovery after heart surgery. Seeing and caring for her, I finally realized that I needed to take care of myself both physically and mentally; so I joined a CrossFit gym, but I wasn’t seeing any results. I had little to no guidance or support in order to help or see me through my challenges. In the end, it didn’t work for me.

I knew Erik and had tried out his gym Iron Fit Circuit Training previously; but being a wife, mother and working fulltime, I lacked the commitment to put myself first. This time I was determined things would be different! I had followed the tremendous physical transformations of his clients during a previous weight loss challenge…they were simply amazing!! I told myself this is what I needed and that I could do this, so I joined and started his next transformation challenge shortly after! Little did I know then; the physical and emotional impact his training, guidance, support and even the gym itself would have on me. In 12 weeks, I lost 16 pounds, gained muscle and began to get toned!

At Iron Fit Circuit Training, the workouts are crafted to help you gain muscle while losing fat. Erik is always available to answer your questions, encourage you in your goals, motivate you and will push you to excel! His clients are just as amazing as Erik is as a trainer! I became a member of the ‘Iron Fit family’…..I wasn’t judged….I wasn’t intimidated…I was accepted!!

Words alone cannot express the gratitude I have and feel for Erik and Iron Fit Circuit Training!

Posted in

Frank

Published by on August 5, 2016 | Leave a response

First, need to give a HUGE THANK YOU to Erik Guerra for all the support, guidance and knowledge he has passed on to me over the past few years.

Joining Iron Fit is one of the best investments I have ever made towards my health. Before Iron Fit, I knew very little about exercising, minimal experience in any gym, poor lifting techniques and my nutritional intake was not the greatest. I was ready for a change but was nervous about joining a new gym. Glad I decided to step inside Iron Fit and give it a shot. Amazing just how impactful a gym like Iron Fit can have on someone’s life.

Personally have gone through so many positive changes since joining Iron Fit. Iron Fit Circuit Training is more than a gym, it’s a community of positive motivating individuals that form a family environment. Since joining Iron Fit my weight lifting amount has increased, more reps to exercises and running longer distances. Also since joining Iron Fit, completed my first fitness competition and scheduled to run my first 5k. I lost over 42lbs and dropped below 9% body fat during my 90 day transformation challenge. With Erik’s guidance, I have maintained keeping the weight off. I can honestly say I’m physically and mentally in the best shape of my life. This has also had and positive affect on my personal life, helping with my confidence and overall outlook on life.

I cannot express enough how much knowledge I have gained from joining Iron Fit. The nutritional knowledge learned has been priceless. Erik constantly stresses the importance of proper lifting techniques and proper nutrition that will forever stay with me. From personal experience, The Iron Fit program does work. Best advice for anyone looking to join Iron Fit, Listen To Erik!

Thank You again Erik for Everything.

And a Special Shout Out to Iron Fit Members for being so welcoming and encouraging. Truly a great group of people to be a part of.

Posted in

Pierre

Published by on July 21, 2016 | Leave a response

I was inspired and encouraged to join Iron Fit by my wife, Mona. I had become the classic couch potato since I stopped playing team sports. I would occasionally train for a half or full marathon and quickly return to the couch after the event. My health had deteriorated to the point where my wellness checkup results showed that I was pre-diabetic with high cholesterol. As a result of 23 years of relative inactivity and weight gain I was dealing with neck, hip, and back pain which was intolerable.

I tried other gyms, but would quickly lose interest and motivation to train because I wasn’t seeing any results. I joined Iron Fit at the beginning of August and saw results in the first month. The results were a result of Erik’s intense and targeted workouts. Erik ensures his clients use proper weight lifting form at all times. Erik corrects improper form and provides continuous encouragement, as do the Iron Fit family members he has fostered. I participated in Iron Fit’s 12 Week Transformation Challenge from August 29 – November 18 and followed Erik’s dietary recommendations and lost 35 lbs. during the transformation challenge. My fitness, health, and eating habits have significantly improved. I no longer have neck, hip, and lower back pain and I no longer crave junk food late at night. Now, I reach for water bottles instead of a soda.

The results I have obtained are solely due to Iron Fit’s workout schedule and Erik’s nutritional recommendations and daily encouragement from the Iron Fit family. Thank you Erik for the encouragement and dedication you have for us to continuously improve our fitness, strength and nutritional habits.

Posted in

Paula

Published by on July 5, 2016 | Leave a response

In 2006, I lost a son, Josh (drunk driver took his life); he was only 16 years old. The pain of losing Josh drove me into a very deep, but well hidden, depression. Before losing Josh, I was very healthy, extremely physical, and truly enjoyed MMA as my form of “exercise.” After losing Josh, I became a “workaholic” and stopped any/all physical activity; food became a comfort for me. I was outwardly being very strong — “going on in life,” but inwardly, I wanted to give up! Over the next few years, I had gained more than 100 lbs.! After going through a very hard and difficult grieving process, I looked in the mirror and was truly ashamed of what I allowed for myself; I made a decision that it was time to get “back in shape” – both mentally and physically (so, the journey began).

In late 2014, I made a commitment to myself–it was time for a positive change! I initially hired a personal trainer. I was so embarrassed to exercise in front of anyone (including my trainer), but I wasn’t about to “back out.” Over the next 6 months, working with my trainer, I lost more than 40 lbs and started to feel energetic and happy again — this was awesome! Then, in May 2015, I was transferred to San Antonio for my job. Initially, I was super excited for the move, but after moving, that internal depression began to seep back in — now, for the first time in more than 25 years, I am an “empty nester” — my son decided to stay behind for his job (he was 19 yo, but he is still my “baby”). So, once again, food became my comfort and the weight immediately started to return. We finally found a new home and began to get settled in October 2015. I reminded myself how great it was to lose the weight and gain that energy and confidence….., so I went out seeking a gym! I saw a FB ad for Iron Fit, so I decided to give it a try.

Day one at Iron Fit: I was greeted by owner and trainer, Erik Guerra. Erik explained the routine/structure and asked if I wanted to try it for a few days. I, again, was super embarrassed to work out in front of people because of my excessive weight, but I participated anyhow. I’m soooooo glad I didn’t “talk myself out of” working out at IronFit that day — the experience was awesome — the endorphins kicked in and I was feeling great! Erik was very encouraging and ensured that my technique/form was correct — preventing those injuries. Throughout the one hour class, other Iron Fit members would approach me with words of encouragement — made me feel at ease, forgetting how “embarrassed” I was! I was immediately hooked! Now, I attend 4 – 5 sessions each week and I am feeling great! So far, I have lost ~ 35 lbs. and 28 inches. I feel stronger, healthier and happier! Each time I go to Iron Fit, I leave feeling accomplished. I am always amazed and impressed by the Iron Fit team members/community– everyone is truly so supportive and motivating, and Erik is such a dedicated and devoted trainer! I feel so blessed and honored to be a part of this team and I now believe that I will always have a place of refuge — away from the “internal depression!”

My journey is not complete, but it has definitely progressed, and will continue to progress, in a positive and healthy direction!
A special thanks to Erik Guerra for your “listening ear,” nutritional and exercise guidance, pushing me to my highest ability, and encouraging me to “Never Give Up” — your dedication and devotion is so appreciated — you are awesome!

Posted in

Jerry G

Published by on June 21, 2016 | Leave a response

My name is Jerry Gonzalez and I’m 60 years old. I started running about 6 years ago and trained for the 2015 San Antonio Rock and Roll Marathon. I was hooked on running and became a Marathon Maniac by completing 3 marathons in 90 days; all within one year of starting my running career! I was so enthused with this new “hobby” that I took up trail running and eventually trained and completed a 50 mile trail run in 13 hours.

I found a few local running groups while I was training for races and made a lot of new friends. We would have social runs about twice a week and would normally eat and drink afterwards. This tended to make me gain weight but I would eventually lose it training for longer races. However, this “yoyo” effect was obviously not meeting my goals of losing weight and looking fit. I was also “rewarding” myself too much after finishing races with post-race adult beverages and high carb foods.

So, while I was improving my running performance, I was still discouraged by my overall fitness. And, what I mean by fitness is how my body looked. While I was still putting in long training miles, I still wasn’t reducing my body fat percentage. I know that you must exercise and have a proper nutrition plan. But, I just wasn’t getting the nutrition right. Before I started working out with Erik at Iron Fit Circuit Training, I was not satisfied with my body fat percentage and body strength. For all the running I did, I still didn’t have that lean look I was looking for. Yes, I wanted to lose weight but I also wanted to be stronger, look stronger and feel stronger.

So, I decided to reallocate my training time to training with Iron Fit. I began by participating in his Iron Fit Transformation challenge on Jan 11, 2016 for a duration of 12 weeks. Starting with the initial weight of 188 pounds, I started his program of high intensity interval training and clean eating. We were shown how to eat better and to track our nutrients with tools like MyFitnessPal and Lose It. We weighed in every week to monitor our progress leading up to the final weigh in. Erik took before and after photos and the results were astounding! I lost 25 pounds that represented a 13% weight loss in that 12 week period. In addition to losing the pounds, my waist was 3 inches smaller and I have a total percentage of 15% body fat.

During this 12 week period, I was still running some 5k races, a 10k and a 10 miler. As I was getting stronger and losing weight, my race results were greatly improving! One way of running faster is to lose weight and I was definitely taking advantage of that What I enjoy most about Iron Fit is their commitment to provide a very balanced, well-rounded, and efficient program that not only produces amazing results, but is safe! As a runner, injury prevention is very important and I know Iron Fit makes it a priority in their program.

The Iron Fit Program and methods used produces Fat Loss results faster than any other workout program or gym I have ever tried. You won’t find much repetition in their workouts, so your body is constantly challenged. I burn more fat calories in one of their sessions than in a comparable effort doing a run.

Posted in

Robert

Published by on June 5, 2016 | Leave a response

I have never been a very fit person throughout my life. I lived a very sedentary lifestyle, and my diet was not good at all. I decided it was time for a change, and a few years ago I began to exercise routinely. My diet changed for the better. I began to lose weight, and I felt great. I stopped exercising one day, and that day led to another, and days turned to weeks. Weeks turned to months. Two years later, I had gained over 50 pounds. I was back to my old sedentary lifestyle with unhealthy eating habits.

Every now and then I would tell myself “Ok, tomorrow I’m going to start again”, but I never did. It got to the point where I was not comfortable with myself, and I felt so insecure. I was horribly overweight. I had to buy clothes at “big and tall” sections. I wasn’t getting any younger, and the more I waited, the more weight I gained. I realized it would eventually become harder for me to lose weight and become a healthy adult, so I decided to find an exercise program and stick to it this time.

I have never been good at going by myself to a gym. I tried that a few times, and I would find myself pacing back and forth most of the time trying to figure out what to do and what machines to use. I came across a gym sponsored on Facebook. The gym was Iron Fit. I was not so much skeptical as I was scared. I thought walking in there the way I looked would make everybody just stare at me and say “This guy doesn’t belong here”. The owner/trainer, Erik Guerra, greeted me with respect and was very helpful.

I found out this gym was for everybody, from beginners, like myself, to intermediate and advanced people. Erik would help me out throughout the workouts, making any adjustments as necessary while still keeping me getting a good workout. The thing about this gym is that I went in by myself, and every time I would step out, I would step out with a new friend on my phone or on Facebook. Every member there is just plain awesome. Everybody helps each other out. Everybody motivates each other.

If you feel like giving up, there will always be somebody next to you keeping you motivated and not letting you drop the momentum. Even if there is a person across the gym, you will here them yell “Come on! You can do it!”. The amount of teamwork that goes on in there is incredible. Erik offers help with workouts and with a proper diet plan that won’t leave you starving. Everybody else at the gym is also great help if you have any questions or are seeking any advice. Erik provides all the tools for you to be successful; strength training, cardio, nutrition, and accountability. It’s up to you to follow his lead. I dropped a little over 50 pounds in 3-4 months, and I have the motivation to keep going this time.

I have never felt better in my life. I can jog 2-3 miles when before Iron Fit I could barely jog half a mile. I can lift heavier. Clothes fit nicely. I don’t have to shop at the “big and tall” sections anymore. Everything is great. Going to Iron Fit Circuit Training has been one of the best decisions I have ever made. It is the gym that guided me to the right path.

Posted in