Fitness Tips

Why is this stupid scale not moving?

What To Do When The Scale Doesn’t Move

Published by on February 19, 2019 | Leave a response

Hey There,

Let me ask first… Did you get your Monday Workout in?

If not.. Why? If you did, Great job, you started your week off right.

Make Never Miss a Monday Workout one of your life rules!!! This starts your week off right and will help you make better decisions for the week.

Now to get into the main subject of this post. What to do when the Scale doesn’t move?

I talked to one of our newest members into weighing yesterday and the scale didn’t move. I could sense the punch in the gut feeling when the scale didn’t move because she’s worked her butt off the last 3 weeks. I know that disappointing feeling. She was telling me before she weighted-in how great she was feeling and how her clothes were fitting better so it’s working.

So what do you do when the scale isn’t moving?

First, NEVER QUIT!!! This is not an option. The new member I was telling you about did seem to be a bit disappointed but it only lasted for a second and then I sensed her determination to reach her goal! She is going to get great results here at Custom Body Bootcamp!

Quitting will ensure you will not get the results you want and is not an option! Never Quit!

So many people give up and quit when they don’t see results. The reason is that they are not doing the right things to get the results.

What the solution? Simple, try a different approach.

Understand that if you are not eating properly to lose weight you will not get the results you are seeking. It doesn’t matter if you are exercising and eating healthy! Let me say this again…

YOU WILL NOT LOSE WEIGHT IF YOU ARE NOT EATING PROPERLY!  

If the scale is not moving, you must change your eating! This is what I mean by finding a different approach.

There are so many different eating plans out there to lose weight. Some of the ones that I would recommend are a Balanced Macronutrient Weight Loss Eating Plan, The Whole 30, Ketogenic Eating Plan and Weight Watchers. Side note Notice I don’t call them diets, they are eating plans!

So which one should you try? The one your going to stick to!! 🙂 That Simple!

You have to actually follow the plan! If you throw in a cheat here or there.. Don’t expect to get any results because you are rolling the dice.

Which is OK because you are trying to LEARN WHAT WORKS FOR YOU. Just don’t expect to get any results that week. If you get results,  great! If you don’t it great too because you are learning!

Creating a healthy lifestyle and learning about eating nutritiously is trial and error. You learn from the mistakes and then over time you will learn your body and what works best for you! Then you don’t have to listen to me amore because you will know yourself!  

This is why you never quit when you don’t see results. It’s a necessary part of the process to be successful in your long term goal!!!

Keep showing up, learning, and doing your best!!!

Chris

If you are not getting results in fitness, weight loss and need the accountability, call us to set up a consultation (210) 853-8333

 

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Nurture Yourself By Exercising

Nurture Yourself By Exercising

Published by on January 19, 2019 | Leave a response

Exercise when done consistently helps you to develop the strength, endurance and focus to handle the challenges that bring stress to our lives. It’s a great habit to have in your life.

Exercise strengthens your mind so you can achieve success. When I say SUCCESS, I mean success in ALL areas of your life!

Think about it this way… when you begin to workout you develop strength and endurance for whatever type of exercise you are participating in. When this happens, you will begin to be more confident in your own body because you will be moving and functioning better. You may not be conscious of it but it will be happening.

This confidence will show up in your relationships with your family, your career and most importantly the connection with yourself.

The awesome part is that it will continue to build and build as long as you stay consistent with exercising.

The confidence and self-esteem build in every single person who is consistent at Custom Body Bootcamp. I have seen how people change when they walk into bootcamp, they walk taller, are happier and their smile is from head to toe. I actually seen this happen to everyone who’s been consistent in exercising in the last 15 years of training. To be honest with you, this is why I love what I do.

This happens because exercise is a way of nurturing yourself. I know it may not feel like it especially when you start but it is! It’s self-love and this is how you should look at it!

Learn to be comfortable with being uncomfortable. When exercising just know it’s OK to be uncomfortable and it will pass. You do intentionally because it will make your life better!  You will actually begin to enjoy it after you stay consistent long enough.

It’s not just for losing weight and looking good… It’s a tool for having a great life!

I have a little brag… The pic below is the most I’ve ever deadlifted J. I love accomplishing things I’ve never done before J

Have an awesome day!

Chris

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How To Be Disciplined To Get Results

How To Be Disciplined To Get Results

Published by on August 28, 2018 | Leave a response

Hey there,

My reason for writing this email is to give you a key ingredient to be successful and create healthy long lasting results in your life.

This key ingredient is DISCIPLINE!

Whether you are looking to lose weight, get healthy and/or tone-up you must be disciplined. Let’s be honest, if you want to create any changes in your life you must  have self-control, willpower and take unfamiliar actions that are out of your comfort zone.

So let’s start by defining discipline.

Discipline is action or inaction that is regulated to be in accordance (or to achieve accord) with a system of governance. Discipline is commonly applied to regulating human behavior.

When you are looking to create change in you life, you have to avoid taking actions that are your regular habits and take actions that are unfamiliar to you.   

For example, if you are looking to lose weight and get fit and healthy you will avoid going home and watching TV and instead be disciplined to go to the gym and get a good workout instead.  

The same applies to eating, avoid unhealthy food and eat healthy nutritious food.

Every time you are disciplined and focused you are taking the next steps that will get you the results you are seeking, you are building your discipline muscle!

How do you build your discipline muscle?

Start by writing down the changes you want to achieve, (set your goal). Then list the actions you must take and actions you must avoid.

Become self aware of your habitual patterns so you can have the choice to decide what action you want to take.

Then get to work and start to making discipline choices. When you are making the right choices no matter how big or small you will be develop and strengthen your disciple muscle.

The beauty of being discipline is that it eventually flows in all areas of your life.  Once you start seeing changes in one area, it magical flows to other areas of your life.

So be focused and strict with your goals and build that muscle.

Live Strong, Be Strong- Mind, Body Spirit!

Chris

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Coconut Oil- Healthy or Unhealthy

Published by on June 17, 2014

Healthy Virgin Coconut Oil

Healthy Virgin Coconut Oil

There’s been lots of controversy in the last couple years to whether Coconut Oil is Healthy or Unhealthy!

Coconut oil consists of 90% saturated fat and research has shown that the fatty acid chains of Coconut oil are shorter than the saturated fats from meats. The shorter chains in coconut oil have been shown to raise good cholesterol as opposed to the longer fatty chains in meats products have been linked to heart disease!

“Coconut oil is made up of about 90% saturated fat, but the scientific community has started to figure out that not all saturated fats are equal,” Susan Mitmesser

There are two types of Coconut oil, virgin and refined. The virgin coconut oil comes straight from the pulp of the coconut and has more nutrients than the refined oil which is heated and has chemical added to it to keep the coconut taste!

In my opinion I think that virgin is the way to go if you chose to use coconut oil. Always go for the higher nutrient, natural food choices.

Also… substitute the coconut oil vs adding in to meals! Example use the coconut oil for the olive oil!

To Your Health,

Chris

 

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Working Out Hard is Not The Point

Published by on April 16, 2014

What? A mistake that many people make which ultimately leads to their failure with following an exercise program is working out too hard! I’m not saying that there’s anything wrong with working out hard but it’s important to understand your body, your physical limits, and your energy levels so you can get the most out of your workouts.  If your exercise is done correctly you will avoid burnout and greatly reduce your chance of injury while also enjoying the working out with all the benefits that come from it.

I’m writing this because someone recently told me that they weren’t happy with their workout because they didn’t workout hard enough. This got me thinking about how people believe that exercise needs to be hard in order to be beneficial but this is simply not true.

Working out hard is great if you understand it. This is, what I want to teach you so you don’t get burnout or injured.

First of all when you workout hard you are taking your body over it’s limit, over your threshold, which is an uncomfortable place. This uncomfortable feeling is pain.

This is “Your Pain Threshold”. When you are exercising it’s good to push yourself over this threshold because it is how you get stronger. The question is “How far to push yourself over this threshold? “ This is what you need to be aware of and learn about yourself and your body.

What happens when you touch something that to hot? That’s right… You get burned and you don’t touch it again. That what happens to many beginners when they start an exercise program… They workout too hard and they get extremely sore. Then, after doing this two or three time they end up quitting their exercise program because their subconscious is helping them find excuses to not workout.

Now, if you exercise correctly and just take yourself a little over your threshold, you don’t get as sore, and the exercise becomes more tolerable to where you begin to enjoy it and reap all the benefits.  Not to mention that your greatly reducing your chances of injury. This is my passion and what I love to teach people.  Hope your getting it!

With all that said, the key to long term success with an exercise and weight loss is consistency over a long period of time!  Your not going to get to the top of the mountain in one  step. It’s going to take many and it going to take some time.

Here are some general guidelines for your success:

1.      Have a Goal and Plan

2.     Stay Consistent (Keep taking Action)

3.     Get Rest (this is where your body gets stronger)

4.     Get the Form Right Before doing the exercise intensely

5.     Limit intense hard workouts 1-3 days a week and build up to this.

6.     Do Recovery workouts… Follow intense days with a  light easy workouts to get the blood flowing throughout your body to help you recover (Example a 30 minute walk)

7.     Eat Healthy to support your Body ( Make sure your getting the proteins, carbs, and fats your body needs)

If you’re not sure where to start or how to figure out your threshold find a profession that can guide you!

Let me know if you have any questions?

The Best,

Chris Chouteau

Influencing The World To Health

chris@custombodyfitness.com

 

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Student for Life

Published by on July 2, 2013

Personal Training can lead you to good health

I’m sure you’ve heard the saying “knowledge is power”. I also believe that knowledge and love of learning lead to a more enriched and happy life.

One of the beautiful things about life is there are infinite things to learn and you can always  go deeper and deeper into the subject  you desire to learn about.

One of my passions is cycling. For the last 10-11 years I average around 100-150 miles per week and raced competitively for 6 years. I’ve recently decided to race after taking 3 years off.

I decided for this cycling season I wanted to become a student of the bike. In my past I did well competing just relying on my natural power and athletic ability. I didn’t do great but I did well!

I’ve recently started working with a coach who is a world champion sprinter and I realized I don’t know much about sprinting properly. (sprinting is 100% effort at the end of a cycling race) I’m amazing with all my experience riding and racing how little I understood. I’ve worked with him three times and I’ve learned so much. He said I only use 80% of my sprinting ability. This is awesome because I have 20% to learn and improve upon.

This is one area in my life that I am learning and educating myself. Other areas I work on developing are my relationship with my wife, family, and friends, learning Spanish, and working on building my business.  I’m always trying to learn and grow!

We all have this opportunity to grow and learn in all areas of life. I believe that this is a gift life offers us.

Take a minute and think of a baby. Think how everything is new and exciting. They are so curious. I believe this is why we live in this world… to learn, grow, and experience the world!

I think a lot of times people lose sight of how interesting and exciting life is. We become bored and unhappy and start wishing time away. Waiting for the weekend or the next holiday or vacation completely losing sight of all the beautiful things that are currently going on around us.  This is living life with your eyes closed.

Is this you?

It’s ok if it is. The great thing is you can open your eyes and change at any moment.

Start by trying to find the beauty and lessons in life. Look at everything as an opportunity… Good or Bad! Find the lessons… They’re always there

Read a motivational book that interests you. Work on developing yourself.

Know what makes you happy and sad and then focus on doing more of the things that make you happy! This is healthy.

There are so many awesome things we can learn and you can start anytime

Look for the beauty in nature… the song of a bird, a beautiful sunset, the beauty of a tree. If you look for it, it’s always there.

Whenever you take in new information you are learning something new. This is good for your brain and your health. I believe at a deep level we all desire this kind of learning. When you close our eyes and aren’t open to learning new things, I believe discontent and unhappiness set in!

Also make sure to be patience… this is a lifetime journey… the destination does not end… The choices to learn are infinite!  Every day like a clean slate to learn something new and exciting and have a new experience.

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Why You Should Eat Breakfast

Published by on March 5, 2013 | Leave a response

A healthy breakfast is the best way to start your day and a great habit to get yourself into!

dreamstime_xs_29048403-300x225Here is a list of some of the benefits

Provides the body nourishment to start the day

· More energy to perform daily tasks

· Help control weight

· Kick starts the metabolism

· Improves bad cholesterol

· Great for the brain and short term memory

I have always encouraged my personal training clients in Santa Monica to eat breakfast every morning! This is an essential part to living a healthy lifestyle! Our bodies are not meant to starve or go for a long period of time without eating after waking up.  We need to take care of our body, you know that saying ‘a happy wife is a happy life” well so is your body, “good nutritious food is a better life!

Continue reading Why You Should Eat Breakfast »

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Schedule It

Published by on February 28, 2013 | Leave a response

OlderCoupleStretching1-300x240 (1)I was having a conversation with one of my personal training clients in Santa Monica about why people fail and what’s the best way to be successful and he gave me some great advise, “Tell You Clients to Schedule Their Training Sessions”!

I’ve been training for over 10 years and I’ve seen many successes as well as many failures. People who are successful are the ones who are consistent and don’t come up with excuses.

As a trainer I’ve learned I have no control over people’s choices! The only control I have is to come up with the right strategy to guide them to make the right choices. I know everyone I train can be successful. It all comes down to how committed they are to themselves and their success.

Schedule your training times every week and make sure they are a priority. Planning does take some effort but it will help you be successful with your exercise goals. Be patience, results come in time with your consistency!

Chris Chouteau

www.custombodyfitness.com

 

 

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Clean Out Your Body

Published by on February 28, 2013 | Leave a response

FarmersMarketSpreadI started off this year at one of my heaviest weights I’ve ever been at 202 pounds. I had gotten married in September and found myself in celebration mode through the Holidays. As a consequence I gained 14 pounds.

I set my goal to get extremely healthy and  lose 20 to 30 pounds and get back in to bike racing! To do this, I made the choice to quit drinking (my last drink of alcohol was at midnight new years), cut out cheese and processed foods and only eat whole fresh foods. I also make sure to eat light at night.

Continue reading Clean Out Your Body »

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32 Day Health Challenge

32 Day Health Challenge

Published by on July 16, 2012 | Leave a response

challenge-300x300I created a 32 day health challenge to help people lay the foundation to create a healthy lifestyle. It’s run through Facebook so you must have an account. It’s open to everyone!

Sign up here…https://www.facebook.com/groups/298544333528808/

Chris Chouteau

Personal Trainer in Schertz/Cibolo

www.custombodyfitness.com

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Dam Holiday Weekends

Published by on July 9, 2012 | Leave a response

SlippingOnBanana-232x300I just weighed myself and found I’m up 7 ½ pounds from the 4th of July week. The reason is because I made poor eating and drinking choices. I must now correct those choices; I will be eating extra healthy and cutting back on calories till I get back to where I like to be.

In my lifestyle I usually eat healthy and exercise so I feel good and my brain optimally functions. This past week I decided to make poor choices and today my energy is low, so I’m feeling tired and sluggish and struggling to write this blog entry.

For example: This weekend I ate chicken wings with beer and a late night pastrami sandwich. To undo these negative effects: Today I’ve had a few healthy meals and drank lots of water… I’m already starting to feel better!

Continue reading Dam Holiday Weekends »

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I Found The Fountain of Youth

Published by on June 28, 2012 | Leave a response

Apple-weights-measuring-tape-300x199One of the things I’ve seen as a personal trainer is how exercise and eating healthy changes people. I’ve seen the change when people consistently start to exercise and eat healthy. It’s a positive change and is the reason why I feel exercise is so important to incorporate into people’s lives.

Continue reading I Found The Fountain of Youth »

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Thoughts About Happiness

Published by on January 12, 2012 | Leave a response

HappyWomen-300x199Do you want to be happy? Do you ever have that feeling that you should be doing something different with your life?

I’m going to get deep here…

I think most people are unhappy because they watch to much TV! ( I know you might not agree but bear with me…. I have some great thoughts here)

Continue reading Thoughts About Happiness »

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You Have The Choice To Change Your Life

Published by on December 5, 2011 | Leave a response

TimeToChangePhote-300x199What if I told you that the reason you are not achieving the things you want in life is because you don’t really want to achieve them? As a personal trainer my goal is to help my clients improve their lives by making choices to create a healthy lifestyle. I learned in my own life as well as training hundreds of clients that the only thing that prevents people from achieving results is our OWN SELF-LIMITING BELIEFS and LACK OF ACTION!

Continue reading You Have The Choice To Change Your Life »

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Can You Handle Life’s Challenges?

Published by on November 10, 2011 | Leave a response

SlippingOnBanana-232x300 (1)In life, things rarely go as planned and I feel there’s value in that! I think there a couple things happening here. One is that life is making sure your plan is something you really want, and second, it’s helping you learn lessons that will be valuable in the future!

Last week I had my own life challenge happen to me. I started this year out with some business and financial goals and everything was going great. I’ve worked hard and put much time and effort into what I was trying to accomplish. Last week I had something inexpertly happen that completely knocked me off course form my goal. It sucks and definitely knocked the wind out of me, but I’ve been challenged many times in life and I know this is part of PROCESS to reaching my goal. I’m not going to hit my financial goal in the time frame I hoped, but I’m not going to stop till I do. When I get knocked down, in my mind I have not choice but to get back up and keep working. If not it’s not something I really want.

Continue reading Can You Handle Life’s Challenges? »

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Do You Have The Courage To Step Outside Your Box?

Published by on May 17, 2011 | Leave a response

20091027_9999_116-238x300I want to help you create some awareness about human nature and yourself, so you have an understanding of what it takes to create change and be successful reaching your goals!

Whenever you decide you want to create a change in your life there will be challenges, because you’re stepping out of your comfort zone. Let me give you an idea of what I mean:

Continue reading Do You Have The Courage To Step Outside Your Box? »

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Give your body the opportunity!

Published by on March 11, 2011 | Leave a response

WomeWithArmsOut1-300x199Your body is amazing! What it is capable of and what it can do is absolutely incredible! When you are exercising… slow down and allow your body to figure out how to effectively do the exercise.

When you do an exercise for the first time, start slow and allow your body to feel the muscle (s) being worked through the entire movement. Focus your mind on nothing but feeling the muscle. When you do this, you are giving the body the opportunity to contract the muscle(s) being worked and figure out how to correctly do the exercise. This is also how you start to connect the mind and body and how you target the muscles that are suppose to be worked.

Continue reading Give your body the opportunity! »

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Life’s Free Pleasures “Success”

Published by on February 9, 2011 | Leave a response

Chirs-e1278724598363-300x238 (1)Here is a 10-minute video about being successful and the evolving process to do so! The hardest part about being successful is starting out. I am using this video as an example. This is my first video. It wasn’t planned… I jumped in and got it done! I could have done it a few times and done a better job, but I posted this one because I want to show everyone how to start something new and how it evolves and improve. I will be doing these videos through the year and they will improve!

Continue reading Life’s Free Pleasures “Success” »

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Patience = Success

Published by on August 25, 2010 | Leave a response

MG_15601-213x300“Be patient toward all that is unsolved in your heart and try to love the questions themselves. Do not now seek the answers, which cannot be given to you because you would not be able to live them. And the point is to live everything. Live the questions” Rainer … Maria Rilke

Patience is essential in working toward any goal in life. We live in a society that expects to see results right away, and when we don’t we give up and never achieve our goal. We are constantly bombarded with TV ads about achieving results quickly and with little effort, and this is the main reason why many fail. There is a process and it requires patience, hard work, and allowing the necessary time to pass to be successful. Let me tell you about my process of being successful incorporating yoga into my life.

Continue reading Patience = Success »

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