October 8th, 2009
Which Food Would You Eat?Comments
Hey, I just want to have a little fun here and play a little game. If you HAD to eat one of these foods, which one would you eat? Just leave your answer in the Comments section. I’m not going to tell you want the foods are, just the ingredients. 
Food #1 Ingredients
Oat bran,rice, sugar, oat clusters (sugar, toasted oats [rolled oats, sugar,high fructose corn syrup, partially hydrogenated soybean oil, molasses,honey], wheat flakes, crisp rice [rice, sugar, malt, salt], corn syrup,polydextrose, honey, cinnamon, BHT for freshness, artificial vanillaflavor), high fructose corn syrup, malt flavoring, potassium chloride,salt, baking soda, ascorbic acid (vitamin C), niacinamide, zinc oxide,reduced iron, calcium pantothenate, pyridoxine hydrochloride (vitaminB6), riboflavin (vitamin B2), thiamin hydrochloride (vitamin B1), BHT(preservative), vitamin A palmitate, folic acid, vitamin B12, vitamin D.
Food #2 Ingredients
SUGAR; WHOLE GRAIN CORN FLOUR; WHEAT FLOUR; WHOLE GRAIN OAT FLOUR; OAT FIBER; SOLUBLE CORN FIBER; PARTIALLY HYDROGENATED VEGETABLE OIL (ONE OR MORE OF: COCONUT, SOYBEAN AND/OR COTTONSEED OILS)†; SALT; SODIUM ASCORBATE AND ASCORBIC ACID (VITAMIN C); NIACINAMIDE; REDUCED IRON; NATURAL ORANGE, LEMON, CHERRY, RASPBERRY, BLUEBERRY, LIME AND OTHER NATURAL FLAVORS; RED #40; BLUE #2; TURMERIC COLOR; YELLOW #6; ZINC OXIDE; ANNATTO COLOR; BLUE #1; PYRIDOXINE HYDROCHLORIDE (VITAMIN B6); RIBOFLAVIN (VITAMIN B2); THIAMIN HYDROCHLORIDE (VITAMIN B1); VITAMIN A PALMITATE; BHT (PRESERVATIVE); FOLIC ACID; VITAMIN D; VITAMIN B12.
Please leave your comment on which food you would eat if you had to choose one.
Thanks!
Scott
September 22nd, 2009
The 90 Cent DIET PillComments
What if I told you that for 90-cents a day you could take a diet pill, that, if taken daily, would help you get the body you’ve always desired?
How would that make you feel?
You’d be pretty happy, wouldn’t you?
Well what if I also said that you had to run one mile to the store each day to get the pill?
You still would take it daily and you would still get the body of your dreams – you just have to put a little effort to get it.
Would you still want it though?
If it got you your dream body?
Yes you would.
Now what if I told you that it wasn’t the diet pill that was getting you your dream body, but it was the running to get the pill – the exercise – that was responsible.
Now how do you feel?
Not so good.
But why?
Because you want the easy way out, right?
But there is no easy way out.
You know that.
I know that.
I have your diet pill for you.
It costs 90 cents a day.
If you follow the instructions step by step, just like taking medication, you’ll get your dream body.
And guess what?
You probably won’t have to take your medications anymore.
90 cents a day.
Follow the step by step directions.
Get your dream body.
It’s called My First Six Pack.
It’s my coaching program where I take you by the hand and we build your dream body together.
I would love to work with you.
My First Six Pack <<== Click this link and we’ll work together on your dream body.
Have a great Tuesday. 
Scott
September 21st, 2009
The Emmy For BEST Abs Exercise Goes To…Comments
========================================
The nominees for best abs exercise are:
A) Crunches
B) Sit Ups
C) Bicycle Crunches
D) Push Ups
E) Leg Lifts
========================================
And the winner is….
Aww heck I don’t want to just tell you the winner.
I want you to tell me.
Please leave your guess below in the Comments section. I’ve already had a lot of people respond on my Facebook page too!
Have a great day!
Scott Colby
September 16th, 2009
This 1 Question Brought Tears To My Eyes (Re: Patrick Swayze)Comments
This post comes directly from my newsletter that I just sent out. I would love to hear your comments.
=============================
Last night I was watching a Barbara Walter’s
special remembering Patrick Swayze, the
actor who passed away on Monday at age 57.
They were showing clips of an interview
she did with him earlier this year.
One of the questions Barbara ask him
was “how would he liked to be remembered?”
I don’t remember Mr. Swayze’s exact response -
it was something along the lines of him
hoping that he had made a difference in
other people’s lives.
The reason I don’t remember his exact
response was because it was at that exact
moment that I put myself in Patrick
Swayze’s shoes and was wondering how
I would be remembered when my time on
this Earth had come and gone.
It was also that exact moment that tears
started rolling down my eyes (those who
know me well know that this isn’t that
unusual for me) : )
But I started to wonder how I would be
remembered.
I’ve dedicated the last 10 years of my
life trying to help improve other people’s
health, fitness, and overall quality of
living.
I write these newsletters, post articles on
my blog, make workout videos, run bootcamps,
and have helped other trainers start their
bootcamps.
But sometimes I wonder, if anyone is being
helped by my information.
Well it wasn’t 5 minutes later that I
received a message from a new friend of
mine on Facebook named Curtis.
It simply said: “Just would like you to
know that you made a difference in my life.
Thanks.”
I was blown away by these words.
They made my week!
And put a smile on my face.
I guess I am making a difference in people’s
lives.
Thank you for those words Curtis.
Humbly Yours,
Scott Colby
If I have made a difference in your
life or of you would like to share how you
would like to be remembered, I would love
for you to leave a comment.
September 7th, 2009
How To Lose Your First 10 Pounds – Part 5Comments
OK, this is the 5th and final lesson on how to lose 10 pounds. If you’ve followed my tips in the previous 4 parts, you should be doing well and noticing a difference – and maybe even lost a little bit of weight. I’m still trying to decide whether or not to put together a 30 day coaching program on how to lose your first 10 pounds. If you’re interested, please leave a comment. I will likely have to send out a formal survey.
OK so for today, as usual, you have two action steps that will help you lose 10 pounds.
Action Step #1. Make a small change in your nutrition. Remember in part 1 when you made a small change in your nutrition (for example, cut out or reduce sodas, eat breakfast 3 days a week or everyday, etc). Well today and for the next week, you are going to make another small change. Maybe you want to eat 2 pieces of fruit everyday. Or maybe you want to eat a vegetable salad every day. It’s up to you. But you should combine this week’s change with last week’s change. Those 2 small changes can give you some amazing and immediate results. Please list your nutrition change for this week in the comments. I’m curious what you come up with.
Action Step #2. The Commercial Break Workout Plan. Now, it’s not really like me to recommend that you watch television. But let’s face it, almost everyone does. So why don’t we be productive during our TV watching.
So watch any 30 or 60 minute TV show. If you are a beginner, only do this during a 30 minute show. If you are more advanced, do this for an entire 60 minute show. Each time a commercial comes on, do an exercise until the commercial ends. When the next commercial starts, switch exercises until that commercial ends. And so forth. Do this for the entire show.
We will keep things simple and rotate between Squats, Push Ups, and Alternating Lunges. When I put together my coaching program, we will have a ton of different exercises to choose from.
Good luck.
Scott
September 4th, 2009
How To Lose Your First 10 Pounds – Part 4Comments
OK, if you’ve applied the instructions in the first 3 parts of “How To Lose Your First 10 Pounds,” then you’ve come a long way. By the way, these strategies don’t just work if you’re trying to lose your first 10 pounds. They work at any point in your program, if you’ve hit a plateau, if you just need a fresh perspective on things. These strategies will work for you too!
Once again, you have 2 simple actions steps to take today. The first one is really easy.
Action Step #1. Find a support partner. Preferably someone who is positive, supportive, and will encourage you (not discourage you) in your weight loss efforts. Often times you will want to look outside of your family members and best friends for support. Possibly look for someone who has the same values, beliefs and goals as you. Maybe it’s someone on this blog , or on Facebook. Tell your support partner what you’re doing, what your goals are and how they can best support you. Talk to them on a regular basis and anytime you are struggling and need support. Go one step further and create a blog, or a Facebook profile and announce to the world what you are doing. Then you’ll have many support partners.
Action Step #2. Combining the workouts from part 2, and 3, it’s time to step it up again. In the morning, you’ll do a 4 minute circuit of squats and a 4 minute circuit of squats and push ups. In the evening you’ll do the same thing. So that’s 8 minutes in the morning and 8 in the evening for a total of 16 minutes. I am keeping the exercises simple because this isn’t a formal program. When I roll this out into a coaching program, I’ll include more variety in the exercises and videos.
Your 4 minutes of squats are:
Squats x 20 seconds
10 seconds of rest
8 straight rounds
Your 4 minute squats/push ups workout looks like this:
Squats x 20 seconds
10 seconds rest
Push Ups x 20 seconds
10 seconds rest
4 rounds of each movement
And that’s it today! I really hope this is helping you. I may put out one more lesson and then I’m going to think about a coaching program to help you lose 10 pounds in 30 days.
Have a great weekend.
Scott Colby
September 3rd, 2009
How To Lose Your First 10 Pounds – Part 3Comments
OK, here are are on your third lesson on how to lose your first 10 pounds. One thing before today’s lesson. I am considering putting together an entire 30 day coaching program to help you lose your first 10 pounds where I will walk you through step by step on how to do this. You would work closely with me and the other members. If this is something you are interested in, please leave a comment. Thanks.
OK, onto today’s lesson on how to lose 10 pounds. You have 2 important action steps to take.
Action step #1). If you remember in part 1, I asked you to find an outfit that wou want to be able to fit in. That’s a great goal to have, but I need you to dig way deeper. If fitting into your outfit was so important, you would have done it by now, right? I need you to ask yourself “Why?” Why is it important for you to lose weight and look amazing in that outfit. Take out a piece of paper or your journal and a pen and keep asking yourself the question Why? Your first response may be well I want to look good for my significant other. Well why is this important? Keep asking yourself “why” over and over again until you come up with a reason that is really emotional for you, one that will keep you going when you want to give up.
Please watch the video below to see a story of a man who had a very compelling reason to exercise. He made it all about his son. It’s a powerful story.
Action step #2). Today will be two 4-minute workouts. I would like you do perform one 4-minute workout in the morning or afternoon, and the second one in the evening. So you won’t be doing these back to back. The two 4-minute circuits are identical.
Here is your 4-minute circuit.
20 seconds of squats
10 seconds of rest
20 seconds of push ups
10 seconds of rest
Continue in this fashion until you’ve completed 4 rounds of each movement. That equals 4 minutes. Again you are doing this circuit once in the morning and once in the evening. And as you did the other day, your lowest amount of squats in any round and your lowest amount of push ups in any round is your score. Please post your score to the comments section.
Have a great day!!
Scott
September 1st, 2009
How To Lose Your First 10 Pounds – Part 2Comments
OK, here is part 2 of how to lose your first 10 pounds. So by now hopefully you’ve been shopping and have picked out a new outfit, or at the very least, found an outfit on the internet that you printed out and posted it somewhere so that you can see it. It sounds like a lot of you have found a favorite outfit that you already owned and would like to fit into it again. That’s awesome! This saves you some money.
Make sure you keep up your diet change all week as well.
So today you have two more actions steps. Easy stuff though.
Action Step #1 – take out a blank piece of paper or a journal and a pen. Go to a room where you won’t be disturbed. You’ll need about 10 minutes of quiet alone time. Now imagine yourself wearing your favorite outfit that you picked out in day one. Imagine how you feel wearing that outfit. Who do you see? What compliments do you get? If you’re wearing a little black dress, maybe you’re at a party. If you’re in your swimsuit, you might be on a beautiful beach. Guys – you do this too. What are you wearing? A fitted shirt to show off your new lean physique? Who is looking at you and noticing you. Write down exactly what it is like to wear your outfit, who you’re with, how you feel and what you are doing. Be as specific as possible and write it down in the present tense, as if it is happening now – not the future tense. Take about 10 minutes for this.
Action Step #2 – Introducing the 4-Minute Workout and the squat. To make sure you get moving today, I’m just going to have you do a brief, but intense 4 minute workout. You will do one movement – the squat. Stand with your feet shoulder width apart, drive your hips back, weight over your heels (not your toes) and sit back and down. Try to get your thighs parallel to the ground, then immediately stand back up. Continue in this fashion as quickly as possible with good form.
Here’s the circuit:
Squat for 20 seconds
Rest for 10 seconds
8 straight rounds. This equals 4 minutes.
Now here’s what I want you to do. Your goal is to get as many squats as you can in each 20 second interval. Your score will be the lowest number that you get in the 8 rounds. So count your reps for each 20 second interval, and each round, try to beat that number. Whatever your low number is will be your score.
Please record your score in the Comments section and if you want to share some of your feelings from Action Step #1, please do so as well.
Have a great day!
Scott
August 31st, 2009
How To Lose Your First 10 Pounds – Part 1Comments
Hey there – I’m going to write a brief set of articles with action steps that will help you lose your first 10 pounds. Or even if you’re in the middle of a program, this could help you break a plateau or get re-energized.
But let’s say you’re just starting out, and you want to lose some weight. Maybe it’s 10 pounds. Maybe it’s 50 or even 100. Losing 100 pounds would be a major accomplishment, but it’s a long ways away. And since it takes so long, you might not be that motivated to get started. So let’s just shoot for a manageable goal – losing that first 10 pounds. Fair enough?
My goal is to make this as fun and painless as possible.
Today you have 2 action steps:
Number 1. Go shopping. What the heck – I though you were going to help me lose 10 pounds, Colby? I am, I am. Hang with me for a minute. This is an important part of the process. Now, your shopping can be shopping at a store or on the internet. Here’s what you want to do. Find an outfit that you really, really want, and find it in the size that you want. Buy it in the size that you will be wearing when you lose all the weight you want to lose (not just the 10 pounds). So if you want to lose 50 pounds total, buy it in the size you’ll be wearing after your 50 pound weight loss.
Make sense?
When you get the outfit, I want you to hang it up somewhere you can see it every day, like on your bedroom door. If you can’t buy the outfit today, find a picture of it in a magazine or on the internet, cut it out and post it somewhere where you will see it everyday, like your refrigerator.
This is important as it will help you focus on the end result.
Number 2: Make one simple nutrition change this week. Make sure it is simple and easy to do. Drinking 2 sodas a day? Cut down to 1. Skipping breakfast every day? Pledge to eat breakfast 3 times per week. Add a glass of water or an extra piece of fruit to your diet. Something like these examples would be good.
Now what I want you to do is to leave a comment and tell me what outfit you’re going to buy and what nutrition change you’re making. Can’t wait to hear what you come up with!
Scott Colby
August 28th, 2009
Window Smashing SaleComments
Well wouldn’t it be my luck that I’ve had 2 car windows smashed in a 5 day period. 
On Saturday morning August 22, I was walking out to my apartment garage to get some breakfast when I noticed my front windshield had been shattered. I didn’t take any pictures of that, but I’m guessing some drunken youngsters picked my SUV at random and decided to vandalize it…just for fun.
I got my windshield replaced on Tuesday and all was going well for the rest of my week until yesterday. I was at my usual Starbucks, doing some work on my laptop from about 1:00 – 4:00 in the afternoon, when I decided I had had enough and starting walking to the parking garage where I usually park my car. Much to my shock, my entire backseat, driver side window was completely smashed and gone. I was shocked because this happened in the middle of the afternoon in a fairly busy shopping area. Nothing was stolen. I have all of my fitness equipment back there and as you can see from the pictures, the first thing you see is my Ab Wheel. But it was unharmed. I guess the person didn’t want six pack abs bad enough.
So today I’m getting window #2 replaced today.
Here’s where you come in and benefit from my car smashing.
You see, my deductible for my comprehensive car insurance is $250. Since I’ve had to replace 2 car windows, I’m out 500 bucks. That money was supposed to go towards a bootcamp conference that I am attending in Louisville in 3 weeks. So I need to make my 500 dollars back.
So after thinking about this for awhile, I have decided to put 2 of my best selling products on a major sale for the next 24 hours.
Sorry The Window Smashing Sale Is Over
Remember, the car smashing sale will expire on Saturday, August 29 at noon Eastern.
Check out the pictures above and below of my car. Not pretty. But on a positive note, I wasn’t hurt.
Have a great day!
Scott Colby
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