Wednesday, December 20, 2006

Only in the dictionary...

If there was something you could change about you right now what would it be?

Chances are you probably have tried to make this change for a long time and many times you find yourself falling short every time. Sometimes you've come real close, and other times you've just quit before ever starting the race.

When it comes to making changes in our lives it never comes easy. There are struggles, there are hardships that you must overcome. That's where the joy of the journey truly takes place. Believe me when I tell you that it takes dedication and hard work.

The only place success comes before work is in the dictionary. Your life though is real and not in a dictionary. You must be willing to put in the work to become successful. This does not only apply to creating your new body in 2007 but with everything in your life.

Make 2007 your best year yet, by understanding that through hard work and dedication you will achieve more success with how you look and feel than ever before.

Tuesday, December 19, 2006

Navigation System

It all starts with a plan. It's important that you create your own navigation system to success.

Unless you know how to get there, you will never get there right? With a navigation system you have a full proof way to getting to where you want to go. Well it's time you create your own navigation system for success with your weight loss goals.

What are your goals, is the first question you should ask yourself.

You then should setup a target date to accomplishing your goal.

After that target date comes truly evaluate whether the goal was met, and if not what adjustments need to be made to make sure you do meet the goal.

This is just a small portion of the *new* 4everToned Fitness Coaching Program.

If you've struggled to find a program that works well for you, your search is now over.

Workouts, menu plans, goal setting, motivation, and most importantly RESULTS, is in your future with 4everToned.

There are 10 available spots for the coaching program. Many do read this blog so be sure to be the one who takes action towards creating the ultimate body for you in 07'.

To contact me for information about the coaching program be sure to contact me by visiting

Monday, December 18, 2006

The Confused Mind Says No

Have you ever tried to do so many things but yet at the end of the day realize you've done nothing?

When it comes to getting in shape, not only your body but also your mind thinking about too many things can cause confusion.

What does confusion really mean? According to the dictionary the definition of confusion is:

a mental state characterized by a lack of clear and orderly thought and behavior

How can you get anywhere if you lack clarity?
It would be like driving a car with fogged up windows. There would be no way for you to get to where you're going, because you simply can't see.

If you're in a fitness program and you don't have a definite idea what is you're doing then perhaps you're a bit confused yourself.

The confused mind says no, and if you're confused about what it is you're doing, chances are you won't do anything at all.

Right now you have the opportunity to clear your mind, by getting involved in a fitness program that has a "clear" path mapped out for you on what your future will be. Are you going to lose 20 lbs? When are you going to lose it by?

I'd be the first to admit that I've been reluctant to let this out myself. My clients have not been exposed to this before but they will be exposed to it as I make fundamental changes to help them achieve the bodies they deserve.

If any of my clients are reading this post, accept this as a public apology for taking this long to put this together. If you'd like to know or be a part of the new regime that will take place in 2007 with 4everToned Fitness you may contact me by visiting

Because this will be overwhelming at times for me, I will be taking on only 10 people besides the current clients I have now.

Say goodbye to being confused, and Yes to a new you.

The mind is a terrible thing to waste, so let's use it to say Yes and not be confused with it saying no.

Friday, December 15, 2006

Do You Care?

An article written last week talked about how many people don't acknowledge themselves as overweight or obese although they clearly were guilty of being so. What this tells me is one of two things:

1- They know but are in denial.
2- They really don't see it.

If they don't see it and they obviously are then perhaps there's a mindset there that just is troubling to them and they dont want to cross that path.

If they are in denial, than it's leads me to believe they just don't care.

People do gain weight often because of stress at home, at work, family emergencies just to name the least. This is understandable but we only have ONE body, so how come so many of us approach it without caring?

One of the reasons people gain weight besides natural causes is because they just don't care. People don't care about the fact they are probably going to die early because of their lifestyle.

My heart goes out to those people, because they truly don't see the dark path they're about to travel to.

Meanwhile if you're reading this than you're at least on your way since you obviously do care. Take care of your body, it's the only one you have. Enjoy your body, accept your body, love thy body. Make that your motto.

Thursday, December 14, 2006

Too Much of anything is............

Many times I have read people asking about how come they haven't lost weight when they are exercising correctly and eating healthy. And generally speaking eating healthy foods and exercising should do the trick right?

Well sure it should but there's a small element that people seem to be forgetting. When it comes to weight loss, the science is rather straight forward.

To lose weight you MUST have a caloric deficit. You must take in less calories than your body needs to burn calories. Period.

You can do it by eating less, by exercising more but again take in less calories than your body needs equals weight loss.

Now the key thing here is that too often people simply eat too much. Eating too much means you're taking in excess calories. Excess means more than the required amount.

Excess calories = Excess Fat
Excess Fat = Excess Sadness

So if you're eating healthy and working out and wondering why you still can't lose weight... maybe you should see how much you're eating... chances are that's where the problem lies.

PS- In the mood of thanksgiving and with the holiday season here, I'd like to share with you my special report. You can access it for FREE by going to

Wednesday, December 13, 2006

Technology is a b...........

Recently I posted in my newsletter an interesting article called "3 Reasons Why People Gain Weight". If you have not heard this article you can get access going (HERE)

But as discussed in that article I would like to talk about one of the particular reason for people gaining weight. It's pretty simple actually.

Take a wild guess?

Still thinking about it?

Well I'm sure you've guessed it by now. It's the fact that people don't move!
Let's face it why should we move right? At work you can print,fax,mail out letters without moving anything but just a finger.

Technology has made you lazy. I should know I am typing to you right now using the great and wonderful devices of technology.

But what technology is doing really is not only making our lives "easy" but it's making up also L-A-Z-Y.

We don't want to do anything no more. You park right next to the store at malls, take the escalators or elevators whenever possible, and suddenly no one seems to take walks during lunch anymore.

You must move if you want to stop yourself from gaining weight. Standing still, will leave you ill.

Remember that saying... in fact I think I'll trademark it cause it's original.

"Standing Still, Will Leave You Ill"

Again if you are currently reading this and not receiving my newsletter shame on you!
But you can do so right now, by going to:

Tuesday, December 12, 2006

A chat with a good friend.

Last week I was interviewed by my good friend Adriel Yapana on what people should look for in personal trainers and I also shared with him some tips on putting together a fitness program. I will like to share it with you so here it is:

You can even see a picture of yours truly. We ate out in the city and yes I did have a turkey burger, mmmmmmmmmmmmmmmm.

Enjoy the rest of your day.

Monday, December 11, 2006

Do Not Fall Off the Wagon...

I hope you all had a good weekend. I had a great one spending time with those that I care about the most, so I'm all smiles.

But I do realize that too many people will often let the things that happen in their life stop them from enjoying the little things that we do have.

My message to you then is to not fall off the wagon. Stay on the course to happiness and let nothing take you away from that.

Recently I was featured in an article in Suavv magazine in Philadephia talking about not falling off the fitness wagon during the holidays. You can check it out by going to:

Enjoy the holidays, just not too much.

PS-If you'd like to hear something discussed on here please be sure to submit any questions or article ideas by going to

Stop Rushing!!!

Today is a little bit different than the usual post. This has nothing to do with fitness but I felt since people read this blog, I might as well say something that's SUPER important.

I have a message and I'll deliver it in a few words:

"Stop Rushing"

Now you might be asking yourself right now, what the heck is Geo talking about. If you have no clue, let me bring you into the light.

This past week a 6 year old boy was struck by a truck carrying caskets in Brooklyn, NY after coming from school. At the young age of 6 his life was taken away from him. This had me crushed for many hours during this weekend.

If I was crushed imagine his brother who is 8 years old who had to witness the whole thing right before his eyes. All I kept hearing myself say was "Shit, Shit, Shit".
Please pardon my French, but what the heck is the rush!!!!

Why run the red light? Why? Now a family is stuck mourning the death of a 6 year old boy who was just about to turn 7.

Please if you do nothing else, do not run red lights. It means stop, and if the driver that day truly understood that maybe that 6 year old boy would be 7 today.

God Bless his family and pray for the person behind the wheel.

Please send this to everyone you know online... please I beg you to. This message really has to get out. I am blessed to be alive for 22 years and counting, but the 6 year old angel can't say the same.

I hate sad stories but his memories live on in the hearts of his loved ones.

Remember, Stop Rushing! Red Light means STOP.

Friday, December 08, 2006

Hard Work Required

Last night I was browsing through this excellent website for entrepreneurs and I read the story of Mark Cuban. If you don't know who he is, he's the owner of the NBA team Dallas Mavericks. He's known for his crazy antics but what I know him for the fact he is a billionaire. I love to study what those who are successful have done and you should too.

Do you know of someone who has lost weight? Did you ever hear them say it
was easy? Anything worth having in life requires hard work. If it's a successful marriage, that takes the hard work of two working hard to make the marriage work. The same with your job. Without referring to the occasional sleazy promotions that can happen in the workplace, for the most part your hard work is what leads you to moving up in the company.

As I was reading Mark's story though he consistently pointed out his desire to work hard because he knew that in order to to get something you truly want, you must be willing to give up a lot to get it.

So my question to you is how bad do you really want that new body? How upset are you with the way you look? If you find it hard to eat well most of the time and to get your workouts in then I guess the answer is not bad enough.

PS- I will be releasing shortly a program that will tie all of this in because I want 2007 to be your best year by far. I don't know if you can see it, but I do.

Thursday, December 07, 2006

Eat More, Lose More

I'm back and the blogs are rolling in!

With a ton of work to get done, I wanted to quickly talk about meal frequency.
Meal frequency is just a fancy way of saying how many times you eat in a given day.

After studying over hundreds of programs from nutritionists and fitness professionals there's a big outcry for eating small frequent meals. Now it's one thing to have people all for this program but when people are getting results by following this principle how can you go against it.

Also a study was done in 1996 on the effects of meal frequency which had 2 groups; one ate 6 meals per day, while the other ate 2 meals per day while eating the same amount of calories.

The group that ate 6 meals per day lost more fat than a group eating 2 meals per despite the fact their calories are the same.

Now normally to lose fat you just had to reduce your caloric intake. Nothing was originally said on how to spread out those calories for better efficiency.

But now science shows that by spreading your calories throughout the day in small quantities actually will help you lose fat even more.

Losing fat is hard enough as it is. But it's time you adapt the idea of eating more frequently in order to lose more fat. It's really a no-brainer.

Wednesday, December 06, 2006

Live For Today

I will first off apologize for the few days that I've been away from the blog. I'm grateful to every single reader that visits this blog and I welcome any suggestions on what you would like to hear next. You can feel fee to email me at geo[at]

Reading recent posts from people who are interested in losing weight, I realize that many people are currently losing weight but yet are still unhappy and unsatisfied. The idea of never being satisfied is one I'm completely familiar with. I have the attitude of many athletes who never want to settle and keep reaching for the stars. But often what happens is because you're so caught up in reaching for the stars, you do not get the chance to truly enjoy the ride.

I'm encouraging you all to appreciate and live for today. You know the saying goes, "Tomorrow is never promised." It's really goes back to a previous post I made titled Carpe Diem.

If you're working out and you never did before, that's something to be proud of. If last week you ate junk and now you're back on course and eating well, then bravo give yourself some credit. Does this mean you stop trying to do better? Absolutely not. But enjoy the ride to what I call fitness superstardom.

Again if you'd like questions answered please contact me at geo[at] or leave me a comment and I'd be glad to address it.

Finishing 2006 Strong

Jingle Bells, Jingle Bells, the holiday season is in gear as many scramble for last minute shopping for their love ones for Christmas. It also marks the end of the year where people will be on vacation, going to parties and get together and spending more time at home. While many will look at this as a time to rest, you can jump-start your 2007 fitness goals by actually starting during the holiday season.

It really is that time again. We are going nuts shopping and where I live in NYC, believe me it's a circus. People are running left and right trying to gather the best deals, take advantage of every sale, and some heavy lifting going on too(lifting shopping bags).

But too often we drop our fitness programs in a time where it would be best to focus even more. It's almost time for vacation for many as they go away to spend time with their families or to go away with their mate for a little R & R(Rest and Relaxation)and there's absolutely nothing with this. In fact I encourage you to be with loved ones and enjoy every bit of it. But when it comes to getting in shape, do not throw your goals to the backburner.

You probably are saying to yourself, I do not have time to workout. How much time do you really need? You do not need 1-2 hours to workout to really keep your body where it is or get it better during the holidays. Grant it you may be away from home but, you mean to tell me you can spare 15 minutes.

Here's a quick 15 minute workout you can do basically anywhere to make the most of your time.

5 minute warmup
Prisoner Squat for 1 minute
Jumping Jacks for 1 minute
March in Place for 1 minute
Arm Circles for 1 minute
Jog in Place for 1 minute

20 sec Pushups
10 sec Jumping Jacks
(Repeat 4 times)
1 min Rest

20 sec Jump Squat
10 sec Jogging in place
(Repeat 4 times)

5 Minute Cooldown
Calf stretch (30 sec each side)
Hamstring Stretch (30 sec each side)
Shoulder Stretch (30 sec each side)
Tricep Stretch (30 sec each side)
Hip Flexor Stretch (30 sec each side)

There you have a workout that you can use not only when you're in the hotel, but once you get up in the morning during the holidays you can benefit from using a workout similar to this.

Working out does not have to be a marathon, 15 minutes every other day will lead you to a better 2007 than your counterparts who sit and do nothing.

Sunday, December 03, 2006

Yours Truly...

Hey everyone,

I'm hoping you are all having a good weekend.

I wanted to share my success with you all.

I was recently featured in the up and coming Brooklyn paper, BrooklynVille.

You can find my article by going to:

Right Click on the last issue titled 'Tis The Season
Go to Save Link as...

It will open up in adobe acrobat where you will find yours truly featured on page 6.

Have a happy and joyous weekend....(Doesn't that mean the same thing? Oh well it's the weekend.)

Note: If you do not have adobe acrobat get a free reader by going to: