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January 27
Making a Change
by  Toby McGrailNo presence information  on 1/27/2012 7:31 AM

So its almost February and in December you most likely made a New Years resolutin to get healthy, lose weight, tone up or anything else that has to do with Fitness.

How are you doing with the goals and/or resolution that you made?  Are you still going strong or did you get stuck in a rut.    We hope you are one of the 10 percent that are still going strong.  If not dont worry its still not to late to start fresh and go for the gold.   Many times people make resolutions and do not follow throug with them but the easy thing is to give up.

Every day is a new day and its never too late to start over.   Start today and get fit or lose those unwanted pounds.   If you dont think you can do it alone which is true you cant.  Even our trainers have people keeping them accountable.   There is a saying your only as strong as your weakest link.  We stand behind that and believe that we lead by example.   Contact us so we can help you reach your goals and maximize your fitness lifestyle.

So you may say to yourself I want to but I cant.  Well you need to make a decision to have a balance lifestyle.    You should put as much emphasis on your health as you do your career or your family life.   If you do all three of these things its amazing the transformation that you will see.  

Don't overthink it and Go For the Gold!​

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January 02
Keeping the Weight Off - The Work has Just begun!
by  Toby McGrailNo presence information  on 1/2/2012 8:49 PM
Category: Cardio; Fitness

​So I thought that now that 2012 has just begun I thought it would be relavent to take a look back when I lost the 130 pounds and thought it would be a good topic to write about the journey.

In 2004 I lost 130 pounds in about 5 months.   I thought that was the hard part and boy was I wrong.  It takes a lot of work to keep off the weight.   Like everyone else out there I struggle sometimes with keeping the weight off but the thing that keeps me focused is being honest with myself.

Its been 8 years and I have gained about 15 pounds back but most of that is muscle and it has taken me to the next level in my fitness journey.  Dont get frustrated if you have gained some weight back but remember to keep the bigger picture in mind.   Being fit is having a balanced life style.  It is not a diet but a lifestyle changed that has transformed my life.

As well keep in mind your goals and where you want to be headed.  For instance for myself I usually have three types of goals and they are as follows:

1.  Target Weight - This should be a obtainabled goal and the weight you want to keep at.  For me my target weight is 190-195.  Someone who is 6'2 I believe that is a good thing to keep

2.  Set Challanges - Your challanges should be something you want to optain but pushes your body beyond the limit that your use to.  For instance I use running as my challenges and set time levels when running distances.  I try to push my body to increase my time per mile and per distance

3.  Set Standards - Setting standards are your typical workout and setting your standards higher and higher every 60 days.  This will get you body accustom to what you want to obtain

In conclusion I would say that it has been much harder each year to keep off the weight but the thing that really keeps me going is to think back about how miserable my life was when fitness was not a part of my life.  I was not such a nice person to be around all the time and I was not motivating myself in other areas such as family, career and much much more,   I made a promise to myself in 2004 to never go back to the way I was.  I keep that promise to myself as long as I am physically able to.

If you are looking to transform your life be sure to contact me at toby@ctcfit.com to learn how I can help you.

 

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December 15
Keeping Fit During the Holidays
by  Toby McGrailNo presence information  on 12/15/2011 8:41 AM
Category: Fitness

So one question clients and friends ask me is how do you stay fit during the Holidays.    I am completely honest with them and let them know its hard but if you set some goals and guidelines for yourself you can achieve anything.  

Every year I try to set some guidelines for myself because we all know the Holidays often lead to forgetting about goals and the bigger picture.  Some of the guidelines I set are as follows:

  1. When going to Holiday parties try to bring a healthy dish with you that you know you can eat without too much guilt.  As well try to take smaller portions rather than larger ones.  For me that seems to work.   Also try to eat things that you normally find like a veggie tray.  You can never go wrong with vegetables.
  2. Always set your workout schedule and do not forget about cardio.   Cardio helps kick up your metabolism and for me at least gives me more energy.  I find cardio very addicting and sometimes feel guilty when I do not do it.
  3. Find a partner that will keep you accountable and ask you the tough questions.  Most importantly choose one that will motivate you even though sometimes you are not feeling it.
  4. Try to stay away from things with High Fructose sugar as it will just sit in your stomach.

Next I create a routine schedule and change it up so that your body does not get use to it.  Remember to "SHOCK YOUR BODY"   What I mean by that doing things you would not normally do on a weekly basis so your body can work at burning the fat and turning that fat into muscles.

If you have any questions please let us know.  We are hear to help you, motivate you, and most importantly reach the goals you need to reach.

 

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November 22
Be Thankful
by  Toby McGrailNo presence information  on 11/22/2011 12:24 PM

​it is that time of year.  Remember to be thankful for everything we have, the people in our life, and the ability to change lives. 

We are blessed with bodies, and our job is to keep them in the best shape we possibly can.  Live a healthy and fit lifestyle is one thing we can do to give back to ourselves.  How can we do that you may ask.  Well we believe it's very simple, "Cut the Crap".  What that means is get rid of the crappy ways we often eat and start exercise.  If you struggle with these two things please let us know so we can assist you in learning to do these things.   

We have many resources on this site and offer many other services.   Mention this blog and we will give you a 20 percent discount. 

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November 09
Winter Holidays and Shedding Off the Pounds
by  System Account  on 11/9/2011 9:33 PM

​Its getting to that time of year again. Yes that means going over to the parents and/or grandparents and watching football. As well as over eating during the Holidays is the time of year when 81 percent of Americans gain weight. So how can I avoid gaining weight and not to over eat.

Here is what I do? I try to bring items that I know are healthy and good. You can make desserts that have splenda and taste good. Some examples are Splenda Apple and Pumpkin Pie. A real pleaser at all parties and most people dont have a clue that its made with splenda because apples are loaded with Natural Sugar.

Another suggestion is green bean casserole. This is a family favorite of mine and we dont have a dinner without it. Try making it with low fat or even non fat cream of mushroom soup. Turkey is very good for you so eat that Bird but try to avoid the gravy. Thats where the calories are.

You can also get a personal trainer. We have specials this time of year that for 200 dollars you can get 10 l-hour sessions. Thats only 20 bucks a session if signing up before Thanksgiving. That gives you 5 weeks and you cant beat the price.

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November 08
Cardio Exercise
by  System Account  on 11/8/2011 9:34 PM

​One of the most common questions we receive is how much cardio exercise and how much tone muscle workouts should you do. This is a difficult thing to explain but we believe it depends on your body and your goals and expectations.

Personally I do between 4-6 cardio workouts every week. On average we burn 1000 calories each time. We then do 3-5 Lean Muscle building and Abdominal workouts. This worked successfully for us and our clients. Take a look at our story to find out how this routine changed my life.

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September 27
Its My Passion not my Addiction!
by  Toby McGrailNo presence information  on 9/27/2011 8:12 PM

​So I frequently get asked about how I lost weight and was it easier then keeping it off. 

In 2004 I weighed 310 yes thats right 310.   In that same year I lost 131 pounds and was down to 179!

Its now 2011 and I weighed 221 in July 2011 and today I weigh 194.   I tell you that because it is much harder to keep the weight off.

How do I do it?

Well its a balance of eating right and excercising right.  I found that I have a passion for cardio which not many people have.   I have fallen in love with running and biking so its not too hard to get out and run.  Like anyone else there are days that I dont feel like doing it.   Thats when I look at old pictures and think about what my life was before I lost weight.  I was incredibly unhappy and felt like I was just living a life and I promised myself never to go back to it.  Some people say I am addicted and I tell them  "Its my Passion not My Addiction!"

If you want to make a lifechange you have to let some things go!   Dont say I cant just say I can and I will no matter what the sacrifice may be,

If you dont know where to start please let us know and we can help you have the life you have always wanted,  We are here to help you reach your goals and support you in any and all ways possible!

 

 

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July 28
Set Goals
by  System Account  on 7/28/2011 9:19 PM

​So its been 7 years since we lost alot of weight and people ask me how do you keep it off?

Well there really isnt a secret or a key it is just keeping perspective and remember to myself the Promise I made 7 Long years Ago:

"Toby its a Life change not a temporary change so keep at it and work towards that Goal. "

I also try to change my workout up so my body never grows a custom to the same workout month after month.

I set goals for myself that challenge mystelf to keep pushing me.

Remember if you want to change Cut the Crap!

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June 06
Keys to Weight Loss and Keeping it off
by  System Account  on 6/6/2011 9:20 PM
Category: Fitness

​Often we are asked how did you do it Toby and whats your secret to keeping it off?

Well thats a great question and we have three keys that we call CTCFIT's Three C's:

1. Committment - We set reachable yet Challenging goals that pushes us beyond the limit. This one is very key to reaching what you need to do. Stay Committed and Never give up. Be sure when you reach your goals to reward yourself.

2. Change - We dont believe in the word "Diet" Why Toby dont you believe in that. Well because the word Diet is Temporary and if you want to have a Fit and Healthy Life you need to believe in a Lifestyle Change. Change is not temporary its perminant! Remember ITS PERMANANT FOREVER! Once you allow yourself and your mind to truly believe it in your heart you will conquer any goal you have.

3. Confidence - This is the last of the C's but the most important one we believe. You must have confidence in yourself first and foremost. Believe that you can do it and when you do you can achieve anything and everything. Be confident in yourself and it will be evident to others around you. Stand tall and be positive at all times. If you are confident in your new life style then you can accomplish everything and much much more.

These have been our secrets to success and what has allowed us to lost 130 pounds and keep it off. In 2004 I weighed 310 and now in 2011 I still only weight 195 after losing a lot of fat and became a lean mean fitness machine!!!

If you have questions please let me know and feel free to contact us for a 10 percent discount on training sessions.

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April 12
Stress and Balance
by  System Account  on 4/12/2011 9:21 PM

​Do you feel stressed out at work, home, or all of the above. Stress is a major factor in your fitness level. Whether you are trying lose weight, build muscle, tone up, or just to have a more healthy life style. Below are some tips that we use to destressify! We are not even sure if thats an official word but we are going to use it anyway. So now on to some tips for stress.

1. If you work in an office that has stairs take about five minutes every two hours and walk the stairs. It is a proven fact that getting up from your desk and doing something active lowers your stress level.

2. Get involved in a high energy fitness class such as spin, turbo kick, zumba, boot camp, body pump, or another group fitness class. These classes not only burn off a ton of calories, build muscle but release the stress in a major way.

3. Be sure you have a good work life balance. Overworking yourself causing stress and makes it difficult on yourself, your body, and the others around you.
- Many people who overwork themselves will come up with 100 different excuses on why they cannot exercise consistantly.
4. Last but most likely the most important one. Eating healthy will cause your stress level to go down. Improper eating can cause so many ripple effects and cause you too stress out even more than you need to. Eating small meals and keeping your metabolism up will cause you to be a happier and less stressed person as well as having the energy you need to get through your day.

So remember keep your stress level down by eating right, exercising frequently, and staying sane. LOL

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About this blog
Welcome to our Fitness Blogs.  We provide blogs for our clients so they can post things to help others out as well as key information for everyone to use.  Welcome to Fitness Collaboration at the very best!