Friday, December 30, 2011
Sunday, January 11, 2009
"Three Things That May Prevent You From Working With Me As Your Fitness Coach and Joining Boot Camp"
1. No Time
"When am I going to make the time to exercise with a trainer?"
"How can I fit it into my schedule!"
"I don't even have time to spend with my friends and family"
We have heard it all. Just call me the "time doctor!"
I can fix your lack of time! My prescription for you
is 2-3 hours of exercise per week!
That's right! Adding exercise into your packed schedule
will actually create more time in your life! One hour
of exercise, three times a week, makes you require one
hour less of sleep each day! You do the math!
You invest three hours to get back 7 hours!
Images if someone asked you, "I'll trade ypu $7 for
every $3 you give me, is that okay?" No brainer!
2. No Money
The average America spends $3-4 per day on junk food,
soda, coffee, fast food, and other things that tear
down their health!
Why is it so hard for us to spend less than half that
amount on building up our health?
Nodody changes their financial situation for the worse
by joining our fitness program. As a matter of fact,
most people end up saving money due to all the
unaccountable spending they eliminate due to their
new, healthy, lifestyle!!
3. No Hurry
(Beware, the following list of excuses may be
contagious. If you catch one or have any symptoms
of excuse-itis, please contact me immediately!
I'll get started 'tommorrow'
"I'll start working with a trainer when the kids start school"
"I'll get started when work lightens up!"
"I'll get started when I'm not so busy!"
"I'll get started when the holidays are over!"
"I'll get started after the summer, before the spring,
during winter, or maybe in the fall but not right now!"
Procrastination and excuses are every exercisers
obstacle. The only procrastination killer available
is called commitment!
Fresh does of commitment are available for free!!
Just put your mind to exercise and do it without
saying any variation of the silly excuses above.
Commitment destroys procrastination once it arrives!
Make a commitment and remember that you can't wait
for every traffic light to be on green to get started!!
"When am I going to make the time to exercise with a trainer?"
"How can I fit it into my schedule!"
"I don't even have time to spend with my friends and family"
We have heard it all. Just call me the "time doctor!"
I can fix your lack of time! My prescription for you
is 2-3 hours of exercise per week!
That's right! Adding exercise into your packed schedule
will actually create more time in your life! One hour
of exercise, three times a week, makes you require one
hour less of sleep each day! You do the math!
You invest three hours to get back 7 hours!
Images if someone asked you, "I'll trade ypu $7 for
every $3 you give me, is that okay?" No brainer!
2. No Money
The average America spends $3-4 per day on junk food,
soda, coffee, fast food, and other things that tear
down their health!
Why is it so hard for us to spend less than half that
amount on building up our health?
Nodody changes their financial situation for the worse
by joining our fitness program. As a matter of fact,
most people end up saving money due to all the
unaccountable spending they eliminate due to their
new, healthy, lifestyle!!
3. No Hurry
(Beware, the following list of excuses may be
contagious. If you catch one or have any symptoms
of excuse-itis, please contact me immediately!
I'll get started 'tommorrow'
"I'll start working with a trainer when the kids start school"
"I'll get started when work lightens up!"
"I'll get started when I'm not so busy!"
"I'll get started when the holidays are over!"
"I'll get started after the summer, before the spring,
during winter, or maybe in the fall but not right now!"
Procrastination and excuses are every exercisers
obstacle. The only procrastination killer available
is called commitment!
Fresh does of commitment are available for free!!
Just put your mind to exercise and do it without
saying any variation of the silly excuses above.
Commitment destroys procrastination once it arrives!
Make a commitment and remember that you can't wait
for every traffic light to be on green to get started!!
Tuesday, July 15, 2008
Sunday, June 29, 2008
MY MOTIVATION!!!!
What drives me today is the same thing that drove me the first time
I got a pump in the gym. When I started preparing for my first contest
as a teenager. I knew this was what I wanted to do. The passion and
self exploration you discover while preparing for competitions is
something that can’t be measured in dollars and cents. One under goes
journey during those months of preparation that is a test of will determination,
sacrifice and discipline. There’s a certain hunger you have to enforce to
set yourself apart from the people trying to beat you, no matter what level
of bodybuilding you’re at. I feed off that Challenge.
It takes hard work but there’s no greater feeling in the world than to
Have done that work and come out the other side.
I got a pump in the gym. When I started preparing for my first contest
as a teenager. I knew this was what I wanted to do. The passion and
self exploration you discover while preparing for competitions is
something that can’t be measured in dollars and cents. One under goes
journey during those months of preparation that is a test of will determination,
sacrifice and discipline. There’s a certain hunger you have to enforce to
set yourself apart from the people trying to beat you, no matter what level
of bodybuilding you’re at. I feed off that Challenge.
It takes hard work but there’s no greater feeling in the world than to
Have done that work and come out the other side.
WHAT IT IS ALL ABOUT!!!!
Here is a few testimonials from my class at the USSOUTHCOM As a trainer it gives me great pleasure to know that my training has made a difference in some ones life.
Thank YOU FRANK!
The MWR Sports and Fitness Department would like to thank Francisco Same, MWR Personal Trainer, for the hard work and dedication he put towards providing exceptional personal fitness to USSOUTHCOM members. Mr. Same offers CrossFit classes, five times a day, Monday through Friday, without fail, rain or shine. His classes are challenging, productive and most of all fun! Frank is a shining star for the MWR Sports and Fitness Department and the United States Army Garrison as a whole. The continued support and dedication Mr. Same provides to his customers on a daily basis has not gone unnoticed. Here are some testimonials from several dedicated participants.
Frank has it going on. The CrossFit class and the Underground Training is by far the best supplement to my normal workouts I've seen in years. The class is designed for each person and each person only gets out of it what they put into it, but I can tell you personally it has taken my athleticism to a whole new level. I have never been in the cycling condition I am today even with more training and miles. Four weeks ago when I added CrossFit and the Underground Training to my training regiment it literally brought me to a whole new level of competition. I can't tell you if I've dropped weight because I don't track it that closely...I'm more concerned about performance and the addition of the daily CrossFit and Underground Training class has catapulted me into a whole new level of conditioning. I'm sold on it. And because it's always new and different it keeps the muscles and brain guessing what's next. Frank is out there each and everyday and that's what makes it work. All you have to do is show up and he's got a routine set up for you. What can be easier? If you're new to the workout just let Frank know and he'll tailor the workout to fit your needs until you get up to speed with the rest of the class. Nothing's better than suffering through a tough workout and seeing someone else next to you going through the same thing. It builds a little bond between you and the others that attend. The gossip is crazy with everyone trying to guess what Frank will have in store for the next day's workout.
If you haven't done...do it once. I saw it and thought twice but now I don't miss it. LTC Blain Reeves
Frank, thru his CrossFit and Underground Training class, was able to kick start my PT program after hitting a wall that lasted the better part of 6 months. I'm motivated again and working out harder than ever, incorporating the class into my daily routines, and many time only being able to complete the cross fit, as anymore
would wipe me out. The class is fun challenging and you see results is a short period of time, if you stay consistent. Great job Frank! Maj. DANIEL A GRUNDVIG JR
I began working with Frank individually and later joined the CrossFit and Underground Training classes. He is an excellent trainer and very skilled in physical fitness and nutrition. Since participating in the CrossFit Training I have lost a total of 11lbs. The knowledge and training that I received from working out with Frank has increased my motivation in pushing closer to my goal to compete in a Bodybuilding Fitness competition. SSG Shauntai Arrington
My workout at the gym consisted of 30 min cardio and lifting weights; working the same, muscles group all the time. I had plateaued! When I started the Body Sculpturing class with Mr. Frank Same back in July 2007, gradually I started seeing small changes in my body. I changed my routine completely and with Frank’s assistance and his new Cross Fit and Underground Training exercises, I nearly lost 30 pounds. Today and for the first time, I am more tone up and full of energy.
Frank’s Training classes are recommended to all levels of training, you listen to your body. In his professional level, he has the patience and takes the time to explain the routine and to make sure you have a good form while performing the exercises. You can take advantage to any of his classes during the day. Thank you Frank for your excellent work with us here at SOUTHCOM.
Maj María E. Meléndez
SCSG
Frank has been a great help to me in my goals of weight training and x-fit. I have been able to push myself above the limit, and I even topped out in deadlifting 375lbs!!! The biggest satisfaction is that I weight only 150lbs!!!
I really enjoy his training, and all the exercises that he shows. I learn something new everyday!!!
THANKS FRANK!!!
Gerald Shadwick
Frank Same approach my friend and I back in November about this work out program called the cross fit. We were intrigued by it and decided to be out there. Let's just say that unless there is a prior engagement for work or life, I am always out there. His motivating spirit and work out plans are just enough to work me to the last point of exhaustion. On my own, I know I work out hard, but with Frank its about making it past that point. I have seen major loss in body fat that I was slowly making on my own. His constant change in routine keeps me alert. As a runner I would be fatigued in shorter
times, now I can run for days. Without Frank, I wouldn't feel so motivated to continue. He is a wonderful part of the Southcom family and I would love to see his program grow.
Alejandro F. Herrera Jr
With regards to Frank and the Cross-training and Underground Training exercises...
Just a few words to express how terrific Frank's class has been to my
over-all health. It's been quite amazing. For a person that considered
themselves relatively healthy and fit, after just a few days under Franks
training demonstrated that I had a long way to go in achieving total overall
fitness. His techniques and unorthodox exercise regiments utilize muscle
fibers I had no idea existed. In addition, the time span averaging 20
minutes give or take, has made the exercises even more effective as a
cardio-vascular option to running. The only difference is that one is also
gaining muscle tone while burning fat.
When I first started the program, there were only a few brave souls
attempting to try something new. Now, you'd be hard pressed to find an open
spot if you get there late. If this is not a testament to his training, I
don't know what is.
Great Job Frank.
V/R
Carlos
Frank is a knowledgeable, professional individual that knows what he is doing. He is very dedicated and enjoys what he does as the MWR Personal Trainer. Mrs. Hauser and him accommodate and encourage his clients in SOUTHCOM by making more and more classes available. Since I've been doing the crossFit and Underground training with Frank, I've brought down my body fat by almost 2% and I can feel the firmness and tightness all around. Frank is a great asset to the MWR organization.
LTC. Melba Hernandez
Hey SGT Scoop!
Just a comment on Frank Same (gym). The level of personal attention is outstanding! He works with us as an individual and I'm convinced he does the same with all. Great attitude, challenges us without demanding -- a great professional!
Wow! It's great to hear some positive feedback every now and again, ! Thanks very much for sharing! Frank is a great example of the committed professionals our garrison has working to make your SOUTHCOM experience more enjoyable.
Thanks much,
Joe
Good Day,
I have a suggested story to insert in the Spotlight for the benefit of the Command. The subject is fitness and currently personal trainer Frank Same from the SOUTHCOM gym conducts daily fitness training classes called Crossfit and Underground Training. He runs five classes per day and one on Fridays. I have personally been active in his classes since Nov 07 and can tell my fitness level has dramatically increased.
I'm not sure enough people know what the class is about and the benefits they can receive from participating in these "fun" fitness exercises. On first glance most people are probably intimidated and think they will not be able to perform these unique exercises but once the individual tries the class for two weeks, their confidence in their abilities will grow. The command will benefit by having fit warriors with increased concentration and endurance levels.
I would suggest an interview with Frank so he can describe the program, the benefits, and the hours for the classes. He is a quiet warrior for the command that deserves some recognition.
Thanks for listening,
Maj Ray Cox
AFSOUTH LNO
DSN: 567-1465
Thank YOU FRANK!
The MWR Sports and Fitness Department would like to thank Francisco Same, MWR Personal Trainer, for the hard work and dedication he put towards providing exceptional personal fitness to USSOUTHCOM members. Mr. Same offers CrossFit classes, five times a day, Monday through Friday, without fail, rain or shine. His classes are challenging, productive and most of all fun! Frank is a shining star for the MWR Sports and Fitness Department and the United States Army Garrison as a whole. The continued support and dedication Mr. Same provides to his customers on a daily basis has not gone unnoticed. Here are some testimonials from several dedicated participants.
Frank has it going on. The CrossFit class and the Underground Training is by far the best supplement to my normal workouts I've seen in years. The class is designed for each person and each person only gets out of it what they put into it, but I can tell you personally it has taken my athleticism to a whole new level. I have never been in the cycling condition I am today even with more training and miles. Four weeks ago when I added CrossFit and the Underground Training to my training regiment it literally brought me to a whole new level of competition. I can't tell you if I've dropped weight because I don't track it that closely...I'm more concerned about performance and the addition of the daily CrossFit and Underground Training class has catapulted me into a whole new level of conditioning. I'm sold on it. And because it's always new and different it keeps the muscles and brain guessing what's next. Frank is out there each and everyday and that's what makes it work. All you have to do is show up and he's got a routine set up for you. What can be easier? If you're new to the workout just let Frank know and he'll tailor the workout to fit your needs until you get up to speed with the rest of the class. Nothing's better than suffering through a tough workout and seeing someone else next to you going through the same thing. It builds a little bond between you and the others that attend. The gossip is crazy with everyone trying to guess what Frank will have in store for the next day's workout.
If you haven't done...do it once. I saw it and thought twice but now I don't miss it. LTC Blain Reeves
Frank, thru his CrossFit and Underground Training class, was able to kick start my PT program after hitting a wall that lasted the better part of 6 months. I'm motivated again and working out harder than ever, incorporating the class into my daily routines, and many time only being able to complete the cross fit, as anymore
would wipe me out. The class is fun challenging and you see results is a short period of time, if you stay consistent. Great job Frank! Maj. DANIEL A GRUNDVIG JR
I began working with Frank individually and later joined the CrossFit and Underground Training classes. He is an excellent trainer and very skilled in physical fitness and nutrition. Since participating in the CrossFit Training I have lost a total of 11lbs. The knowledge and training that I received from working out with Frank has increased my motivation in pushing closer to my goal to compete in a Bodybuilding Fitness competition. SSG Shauntai Arrington
My workout at the gym consisted of 30 min cardio and lifting weights; working the same, muscles group all the time. I had plateaued! When I started the Body Sculpturing class with Mr. Frank Same back in July 2007, gradually I started seeing small changes in my body. I changed my routine completely and with Frank’s assistance and his new Cross Fit and Underground Training exercises, I nearly lost 30 pounds. Today and for the first time, I am more tone up and full of energy.
Frank’s Training classes are recommended to all levels of training, you listen to your body. In his professional level, he has the patience and takes the time to explain the routine and to make sure you have a good form while performing the exercises. You can take advantage to any of his classes during the day. Thank you Frank for your excellent work with us here at SOUTHCOM.
Maj María E. Meléndez
SCSG
Frank has been a great help to me in my goals of weight training and x-fit. I have been able to push myself above the limit, and I even topped out in deadlifting 375lbs!!! The biggest satisfaction is that I weight only 150lbs!!!
I really enjoy his training, and all the exercises that he shows. I learn something new everyday!!!
THANKS FRANK!!!
Gerald Shadwick
Frank Same approach my friend and I back in November about this work out program called the cross fit. We were intrigued by it and decided to be out there. Let's just say that unless there is a prior engagement for work or life, I am always out there. His motivating spirit and work out plans are just enough to work me to the last point of exhaustion. On my own, I know I work out hard, but with Frank its about making it past that point. I have seen major loss in body fat that I was slowly making on my own. His constant change in routine keeps me alert. As a runner I would be fatigued in shorter
times, now I can run for days. Without Frank, I wouldn't feel so motivated to continue. He is a wonderful part of the Southcom family and I would love to see his program grow.
Alejandro F. Herrera Jr
With regards to Frank and the Cross-training and Underground Training exercises...
Just a few words to express how terrific Frank's class has been to my
over-all health. It's been quite amazing. For a person that considered
themselves relatively healthy and fit, after just a few days under Franks
training demonstrated that I had a long way to go in achieving total overall
fitness. His techniques and unorthodox exercise regiments utilize muscle
fibers I had no idea existed. In addition, the time span averaging 20
minutes give or take, has made the exercises even more effective as a
cardio-vascular option to running. The only difference is that one is also
gaining muscle tone while burning fat.
When I first started the program, there were only a few brave souls
attempting to try something new. Now, you'd be hard pressed to find an open
spot if you get there late. If this is not a testament to his training, I
don't know what is.
Great Job Frank.
V/R
Carlos
Frank is a knowledgeable, professional individual that knows what he is doing. He is very dedicated and enjoys what he does as the MWR Personal Trainer. Mrs. Hauser and him accommodate and encourage his clients in SOUTHCOM by making more and more classes available. Since I've been doing the crossFit and Underground training with Frank, I've brought down my body fat by almost 2% and I can feel the firmness and tightness all around. Frank is a great asset to the MWR organization.
LTC. Melba Hernandez
Hey SGT Scoop!
Just a comment on Frank Same (gym). The level of personal attention is outstanding! He works with us as an individual and I'm convinced he does the same with all. Great attitude, challenges us without demanding -- a great professional!
Wow! It's great to hear some positive feedback every now and again, ! Thanks very much for sharing! Frank is a great example of the committed professionals our garrison has working to make your SOUTHCOM experience more enjoyable.
Thanks much,
Joe
Good Day,
I have a suggested story to insert in the Spotlight for the benefit of the Command. The subject is fitness and currently personal trainer Frank Same from the SOUTHCOM gym conducts daily fitness training classes called Crossfit and Underground Training. He runs five classes per day and one on Fridays. I have personally been active in his classes since Nov 07 and can tell my fitness level has dramatically increased.
I'm not sure enough people know what the class is about and the benefits they can receive from participating in these "fun" fitness exercises. On first glance most people are probably intimidated and think they will not be able to perform these unique exercises but once the individual tries the class for two weeks, their confidence in their abilities will grow. The command will benefit by having fit warriors with increased concentration and endurance levels.
I would suggest an interview with Frank so he can describe the program, the benefits, and the hours for the classes. He is a quiet warrior for the command that deserves some recognition.
Thanks for listening,
Maj Ray Cox
AFSOUTH LNO
DSN: 567-1465
Friday, June 20, 2008
PRIDE
Well, I did it, my first of ten weeks of total Underground Training at the army base.
On average my classes have around forty people daily. After my first class I had thirteen additional people, and I expect more in the coming weeks, due to the fact that everyone loves the underground
training. I have also started doing group classes outside of the army base in the park, and just this week I have gotten twelve people ready to sign up for classes on Monday.
Listen, everyone I know sometimes things don't happen as fast as we would like, and we tend to get discouraged, but don't be, this is the time to push harder to accomplish our goals.
Heads up everyone!!!!!
Frank Same
On average my classes have around forty people daily. After my first class I had thirteen additional people, and I expect more in the coming weeks, due to the fact that everyone loves the underground
training. I have also started doing group classes outside of the army base in the park, and just this week I have gotten twelve people ready to sign up for classes on Monday.
Listen, everyone I know sometimes things don't happen as fast as we would like, and we tend to get discouraged, but don't be, this is the time to push harder to accomplish our goals.
Heads up everyone!!!!!
Frank Same
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