My name is Scott Keppel. I am the proud owner of Scott’s Training Systems (STS). We are a world class team of fitness coaches based out of Chandler, Arizona. We specialize in overall fitness transformation, weight loss, pre-post-natal, post-breast cancer, pageantry, golf, youth training and sport specific. I am also a nutritionist and a motivational speaker. We feel being fit is something everyone should strive for. With that being said, everyone’s level of fitness will vary. Age, Height, Weight, Lifestyle and Genetics are just some of the factors to take into place. Even with all of those, you can still strive to be as fit as you can be which will help to lower your risk for several diseases (diabetes, high cholesterol and some cancers to name a few), help increase your self-esteem, help you to be more productive, and so on. I know this to be true, not only because of what I have studied, but I have overcome a number of things to be my fittest.
I am originally from Ohio and in the Midwest we ate. We ate meat, potatoes, drank beer and a lot of our socialization (like many places) involved at least one if not all of the previous mentioned. At one point after college (where I played 4 years of football) I found myself still eating and drinking like I was in college and my weight was approximately 225 lbs and my waist was around a 38 inch waist on a 5’10” frame. I was always tired, I was not as confident in my coaching abilities, my business was suffering and I was on the verge of destroying my dreams of becoming a world class fitness coach. I chose to take control of my life and began to limit my drinking, I started watching what I ate more closely and kept notes on how certain foods made me feel, I increased the intensity of my exercise to a level that forced me to work and I made sure I did something active daily (I did not lift daily as it is important to rest), but I would go on a walk, light hike, stretch, etc… on my off day. Now about 15 years later I stay around 180 lbs, my waist is between a 30-32, I still drink some beers and eat foods that are not the healthiest, but I do so in moderation, I stay active daily and I listen to my body and design my workouts accordingly. I feel my life has educated just as much as the courses I have taken over the years on how to help clients of all levels achieve their optimal fitness level.
Please take look at my following tips to help you get on track with your fitness goals. These are not in any particular order, so I encourage you to choose at least one, preferably 3 and work on them for two weeks minimum. Some you may find easier to achieve then others. Keep in mind it takes at least 278 days to form a habit. Once you make those goals or that goal a habit, choose another 1-3.
- Drink more water-3/4 ounce to 1 ounce per lb you weigh
2. Take a multi vitamin
3. Take Fish oils (approx 1500-2000 mg a day)
4. Eat at least one more serving of veggies a day (a serving is the size of your fist)
5. Eat more protein (a serving is the size of the palm of your hand)-examples-chicken, turkey, pork, fish, lean red meat, 1/2 cup cottage cheese, protein shake or a whole egg and an egg white
6. Lift weights-lifting helps build lean muscle and lean muscle burns more calories (up to 4x’s more than a lb of fat) and lean muscle is what makes one look tighter as well as be stronger for day to day activities
7. Practice yoga, Pilates, Barre or stretch-flexibility is crucial in obtaining one’s optimal look while preventing injury
8. If you need to lose some body fat and/or weight incorporate HIIT training (High Intensity Interval Training) is more efficient at burning fat and calories.
9. Journal Daily-whether this is what you eat, how you feel, how much exercise you have done, practicing interview, walking, stage presence, or all of them you don’t know how to improve upon something unless you have the data to look over.
10. Have at least one accountability partner-study upon study show people are more apt to stick to a goal if they have someone helping them stay focused.
11. Say daily affirmations-You need to realize how amazing you are and looking in the mirror for 3-5 minutes and reciting all the awesome things you have accomplished will help build up your self worth and confidence
12. Say “Thank you” every day-While brushing your teeth go through all the things in life you are thankful (grateful for) and
13. Stop the “Fat Talk”-if you find yourself talking negatively about yourself, STOP! and think of something positive about yourself.
14. Challenge yourself-find something each day that is out of your comfort zone and go for it! These don’t have to be anything over the top, but find something each day. Maybe it’s going up to someone and striking a conversation, it’s calling someone you have been meaning to, but keep putting off, it’s trying a new food, new exercise, reading a book you have always wanted to, but feel you don’t have the time for, etc…
15. Tell at least one person you love them!
16. Tell yourself you love who you are!
17. Don’t stop Believing!