Better Than a Gym!

Blog Articles

When you feel like putting your fitness on “Pause.”

If you’re trying to improve your own health and fitness… it’s an absolute MUST READ.

“I’ll resume healthy eating/exercising after vacation… once the baby is born… after Dad gets out of the hospital… January 1… Monday.”

While this kind of Pause-Button Mentality may seem reasonable, it could be ruining YOUR health and fitness efforts.  Here’s why, and what you can do about it…

What’s the harm in “pausing” healthy habits when life gets crazy?  Well, this completely natural and well-meaning impulse is one of thefastest, surest, most reliable ways to SABOTAGE YOUR efforts.

It may give YOU temporary relief… along with the cozy illusion that if YOU “start fresh”, YOU”LL find the magical “right time” to begin.

But, unfortunately, there will never be a perfect time to hit “play” again. You and I both know –perfection just doesn’t happen in real life.

The Solution:  You simply “adjust the dial”. Here’s how…
Small improvementsdone consistently over time.

So today, let’s shift from an “all-or-nothing” mentality…
which usually gets YOU “nothing”…
…to an “always-something” approach, where YOU can still make progress…
I always say:

“The only bad workout is a missed workout.”

…even amid vacations, demanding work schedules, family demands, injuries, emergencies.

If you can just keep moving forward, no matter what happens, no pause buttons, no do-overs… you’ll WIN. And I win too.

Make the TriSystem Shift from  “all or nothing” to “always something” for success in 2017!

Start by making February your “Always Something” month.  Email or message me about our 28 Day Pounds For Dollars Challenge stating January 31st.

Jeff Kotterman

jeff@trisystem.com

Get the EDGE this Holiday Season with this Black Friday Price for the best workout supplement!

From now until Saturday get EDGE for less than wholesale price. 

The number one botanical combination for MOOD, METABOLISM and RECOVERY! 

Check it out…

Buy Here!

 

Choose your Thanksgiving Menu the TriSystem Way! Nutritious, Beneficial, and Tasty!

The day is approaching and the choice is ultimately yours.  What are you going to fill your plate with?  How are you going to enjoy your day?

Following up on my “Battling Those Holiday Pounds” posted article, I’ve compiled the nutritional information for two traditional Turkey-day meals.  One has more calories and fat than most should consume in a whole day.  The other has 75% less calories and 90% less fat.  Both are traditional meals containing specific holiday foods.  The larger meal will most definitely cause fat to be stored.  The larger meal will cause drowsiness and discomfort for hours after the meal.  The smaller meal is balanced and fulfilling, leaving you energized and room for a small dessert meal two to three hours later.

What are you going to do on Thursday?

 

  Meal 1   Amt Description

Protein

Carbs

Fat

Calories

High Calorie Thanksgiving Day Meal, 42% of Calories from Fat
0.20 – turkey, bone removed Turkey, all classes, dark meat, meat and skin, cooked, roasted

88.85

0.00

37.30

714.27

0.75 – cup Potatoes, mashed, home-prepared, whole milk and butter added

2.96

26.32

6.66

166.95

0.33 – cup Gravy, turkey, canned

2.04

4.01

1.65

40.06

0.75 – cup Bread stuffing, bread, dry mix, prepared

4.80

32.55

12.90

267.00

1.00 – serving STOUFFER’S, Creamed Spinach, frozen

3.50

9.00

13.13

168.75

0.25 – cup Cranberry sauce, canned, sweetened

0.14

26.94

0.10

104.57

1.00 – roll (pan, dinner, or small roll) (2″ square, 2″ high) Rolls, dinner, plain, commercially prepared (includes brown-and-serve)

2.35

14.11

2.04

84.00

1.00 – pat (1″ sq, 1/3″ high) Butter, with salt

0.04

0.00

4.06

35.85

1.50 – glass (3.5 fl oz) Alcoholic beverage, wine, table, white

0.15

1.24

0.00

105.06

Meal 1

Total Grams

104.83

114.17

77.84

1686.51

Total Cal

439.57

452.8

698.63

Total Cal %

26.06

26.85

41.42

 

  Meal 2   Amt Description

Protein

Carbs

Fat

Calories

Better choice Thanksgiving Day Meal, only 20% Calories from Fat
4.00 – slices Turkey breast meat

19.35

0.00

1.36

94.60

1.00 – cup Beans, snap, green, frozen, cooked, boiled, drained without salt

2.01

8.71

0.23

37.80

1.00 – small Sweetpotato, cooked, baked in skin, without salt

1.03

14.56

0.07

61.80

0.25 – cup Gravy, mushroom, canned

0.75

3.25

1.61

29.75

1.00 – oz Bread stuffing, bread, dry mix, prepared

0.91

6.14

2.43

50.37

1.00 – roll (1 oz) Rolls, dinner, whole-wheat

2.44

14.31

1.32

74.48

0.25 – oz GFA Brands, Inc. Smart Balance

0.00

0.00

2.25

8.02

4.00 – fl oz Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water without added ascorbic acid

0.17

13.80

0.12

56.21

8.00 – fl oz Carbonated beverage, club soda

0.00

0.00

0.00

0.00

Meal 2

Total Grams

26.66

60.77

9.39

413.03

Total Cal

106.9

238.67

84.12

Total Cal %

25.88

57.79

20.37

 

 

 

 

 

Frequency – Intensity – Duration are the main variables. Do you know which one effects metabolism the most?

Frequency - Intensity - Duration are the main variables.  Do you know which one effects metabolism the most?
Posted by Instagrate to WordPress

Trying to be Perfect – by Jen Bratton

jenbratton2To those who get discouraged and therefor regress in their efforts to eating healthier, I hope I can be of some encouragement.
Two years ago I began my lifestyle change. I went to TriSystem, met with Jeff Kotterman, got pinched and measured, talked about nutrition (and exercise), and signed on to be a client. I was STOKED!!
When I got my personal nutrition guide and menu I took it seriously. I weighed and measured EV-ER-Y-THING. I, the person who does NOT like to be in the kitchen unless it’s to make a dessert, would make not one, but two meals at times. One for me, one for my family. I took it to the extreme. I also took it too far. I ended up stressing myself out so bad that I ended up with Shingles. Encouraging, isn’t? Haha.
I went back to Jeff and co-trainer, Kathy, and they brought me back down to reality. If it were not for them, I would have quit. I’m an all or nothing person. They helped me figure out how I can eat healthy, and not stress out. “Instead of this, try this”…type of thing. “If you know you’re going to have a dessert, don’t eat…”
Slowly, but surely I have changed my eating habits. Don’t get me wrong, I still enjoy my treats, however, I have learned (though sometimes I still “forget”) how and when to eat them. I still snack, actually, I am supposed to eat 5-6 times a day, but I snack on healthier foods. In fact, I just had a carrot and some protein milk. That within itself is a HUGE deal. When I started this whole thing, protein powder was the death of me. EWW!!
There are many foods I eat/drink that if you would have told me two years ago that I would ENJOY them now, I would have laughed in your face. Start slowly if needed. For example, I am not a fan of Greek yogurt. I chose Greek yogurt with “fruit” in it to put in my smoothies. Then, I learned to eat it by itself. Later I started buying plain Greek Yogurt to put in my smoothies, now I am trying to learn to eat it by itself. See, when I say slow, I mean slooooooow.  jenbratton1
Point is, getting healthier and stronger is NOT an overnight, one week, month long, or even a year long event, it’s a life time process. If you fall at breakfast, don’t beat yourself up over it. Get back up. As Jeff has told me many times, past food choices are in the past, and just like sin, they’re forgiven and done with. (He says it so much better than I do.) Just make that next meal/snack a healthier one and start again. You’re not perfect. You’re not going to be perfect. If you try, you just might get Shingles, and stressing over that last meal, or the weight/measurements of your next one, isn’t worth it.

Black Friday EDGE Sale: Get unlimited bottles for $21 until Friday only!!!

Just Click the Image above or click hereUse coupon code blackfriday and get TriSystem EDGE for less than wholesale.  Black Friday Sale Price is $21.00.  Get as many as you like, no limit per order, OFFER ENDS MIDNIGHT FRIDAY!

Back To School Means Back to Fitness

Hey, guess what’s been happening at the TriSystem Center over the summer.  The new Human Trainer and other workout tools have been added to make our workouts the most contemporary, fun and effective routines for progress.  We’ve also had some great interns this summer and Kathy Schlientz even got a new foot!  Yes, her new foot is totally different than the old one.  She can walk on this one.

We’ve seen clients successfully battle multiple sclerosis, diabetes, heart disease, cancer, drop-foot, spinal lesions, back surgery, open heart surgery, angioplasty, muscle damage all during this last summer.

It’s amazing what the right, specific combination of targeted nutrition and customized exercise can do for people that want to be better!

We’ve really developed a reputation for being the plateau busters,  the problem solvers and the solution finders with God’s help.  If traditional diet and exercise are not working for you, we have the answer!

This short video shows some of the exercises, clients and most of all, it talks about how my good friend Chuck Hicks  and his wife cheated the Grim Reaper with radical changes in their body over the last few months.  Check it out…

It’s a perfect time of year to get in here and get started or even restarted before things get even further from where you want them to be.  If not now, when?  Set up a free consultation in the form below.

Initial Consultation Form

 

Verification

Physical, Emotional and Spiritual Plateau Busting Class Starts this Monday!

Hey, I’m starting a 5 week course that is the solution to getting out of a rut in your life!  yes.  I’ve been called the “Plateau Buster” by many many people and I’ve learned that the strategies for overcoming sticking points have a a similarity whether they be physical, emotional or spiritual.  These strategies can be used to:

  • Loose weight
  • Gain energy
  • Increase performance
  • Overcome fears
  • Improve finances
  • Improve relationships
  • Improve job performance
  • Decrease stage fright
  • Improve mood and attitude
  • Break bad habits and create good ones
  • Become  more creative
  • Become a better witness
  • Become more optimistic
  • BECOME MORE AVAILABLE FOR GOD’S PLAN FOR YOUR LIFE.

This 5-week course is a journey though common reasons why people get stuck and the biblically based solutions to bust through plateaus.  After close to three decades of research and experience, I’ve learned what the difference between a world record breaker and the rest of us is.  These athletic strategies can be applied to so many areas of our lives.  Come out and be entertained and learn personal development through exercise and nutrition strategies that have been proven to have a spiritual, physical and emotional effect on your life.

It’s a biblically based class at Foothills Christian Church.  For directions and a map of where room A2 is click here.

5 week Plateau Busting Classclass

Here is a sample of some of the course, setting the stage for developing optimism:

A pessimist is a person who is seasick during the entire voyage of life.

“Optimism is akin to faith; pessimism is akin to doubt. To which are you akin?

The story is told of a man who went into a restaurant with no money, figuring on paying for his meal with the pearl he hoped to find in the oyster he planned to order. That’s an optimist! Then there was the man who refused to get married because he was sure he could never find a girl who deserved to be as happy as he would make her. That’s a pessimist!
Somewhere in between is the Biblicist, the person who, without denying the harsh realities of his present situation, can still focus all the promises and provisions of God on living above his circumstances.
How can you truly comfort a friend or family member who is hurting emotionally, physically, or spiritually today? Plan carefully what you will say… and won’t say. Then pay that person a comforting visit.”  (Paraphrased from my Devotional Studies: The Daily Walk)

Use God’s botanical toolbox and eat foods and nutrients that promote good mood, metabolism and recovery. FIND YOUR EDGE!

 

Are you in the Challenge? Here is a way to grab 3 more points!

In the Challenge

So many of the Challenge participants are really busting through plateaus they didn’t expect.  The best part about this whole process is hearing how incredible people are doing.  This challenge is different.  It concentrates on the process and the step-by-step. day-to-day things we have to do to get the results.  Rather than say “I have to burn the fat.”  people are saying, “I have to eat right, log my food, workout and take my supplements.”  Doing those things drives the results and the points!

So here is another way to add to your points.  The interesting thing is that some people are doing well at gathering points in one area, while neglecting another.  If you haven’t been doing food logs or forget to take your edge. but are getting your workouts in and doing your body fat assessments, well here is a way to get some extra points.  Some of you won’t even do this, but some of you will.  The ones that will do it all are the ones that are in it to win it!

Step 1:

Click here.  This is the TriSystem EDGE website and the 120 bottle page.

Step 2:

Click on the Reviews tab towards the bottom of the page, and then click on the Add Review at the bottom of the page.

Step 3:

Submit Review

Be sure to Include your name and email correctly and to also click the appropriate number of stars for your rating.  Write what you feel about the product and click Submit Review.  All participants who post a review will get 3 points added to their Challenge totals.

Thanks for sharing your experience with this unique new product.  While your on the site, you might as well get your next bottle.  Remember your discount code is challenge$.

 

Show Up With Both!

Show up with both!