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Can Broccoli Make You Fat?

23 July

BroccoliI was recently asked a question about weight loss.

“Can I eat peanuts and strawberries or can they make me fat?”

I thought about it for a few seconds and responded, “Anything can make you gain weight.”

I then shared a few words about calorie balance. If we eat more calories than we burn in a day, we end up gaining weight. It works in reverse too. If we eat fewer calories than we are burning each day, then we put our bodies into a weight loss scenario.

Peanuts are a good snack in moderation and so are strawberries. You can do much worse than those two foods when it comes to eating snacks.

I then asked my client what prompted her to ask such a question.

She said she read it in a diet book written by a celebrity trainer. In the book the trainer lists several items that you shouldn’t eat because they interfere with the weight loss process. That’s when I said half-jockingly, “Next thing we’ll hear is that broccoli will make you fat”. She responded with “Yes, that’s on the list too”.

You can imagine the look of shock on my face.

This conversation prompted me to do some research.

Here’s what I found.

There’s a list of food items that contain a substance called Goitrogen. This naturally occuring substance is found in soy bean related products as well as cruciferous vegetables. It’s also found in other foods like strawberries, peaches, spinach, peanuts and millet.

Here’s the quick low down on Goitrogens.

If you have a Thyroid problem (diagnosed and treated by your physician) then these types of food items can interfere with the your Thyroid function. If you have a Thyroid problem you should avoid these foods as they can make it even more difficult to lose weight. As a reminder, when you have a medical condition, you should always consult with your physician or dietician when making any dietary adjustments.

Here’s the catch.

There is no evidence that these foods have any negative effect on your weight or health when you don’t have a Thyroid problem. In fact it’s just the opposite. These food items add much to your health and fitness with the nutrients provided.

The take home message is to be careful with what you read and the advice you follow. It’s easy to hear, read or see information that may sound relevant but it may not apply to you.

Ask yourself do these recommendations actually apply to my situation? Are they making general recommendations designed only for specific individuals? Or is it just marketing and hype to sell a book or another product?

As you can guess, celebrity trainers can have a big influence on many people. They have a lot of clout. They look great, the’re on TV, and when they say something it’s easy for us to want to follow their advice.

Yet, we have to pause and ask those important questions no matter how new, exciting or relevant the advice may seem.

Does this really apply to me and my situation?
In strength and longevity,

Edward Scaduto

Move Outside The Box And Feel Years Younger

06 July

“All fixed set patterns are incapable of adaptability and pliability. The Truth is outside of all fixed patterns.” – Bruce Lee


Are you exercising inside or outside of the box?

I ask because our modern way of living affords us many luxuries and comforts. The chair is one of them. That comfortable chair we use to eat, drive and work can also become the “box” that limits our movements and the ability for our body to sustain health.

After all, life is movement.

Any time we limit our movement, we begin to lose what’s so inherently programmed into our body, a program that allows us to excel in our environment, for health, survival and performance reasons.

Movement is deeply rooted in our nervous system and allows us to maneuver in an endless variety of ways ; we can run, jump, climb, pull, throw and push and do so in unlimited combinations. Our muscles were designed to lift heavy objects, to hang from bars, to climb trees and propel ourselves over walls.

Our bodies were created to act and express ourselves as fully functioning human beings. Yet, how do we express our movements today?
Modern living has squeezed us into a proverbial box. That’s the bad news.

We sit all day – while we eat, drive to work, at work, and when at home on the computer or TV.

The scary thing is the body’s remarkable ability to adapt to its surroundings. Put our body in a box (sit all day) and it slowly molds itself to the sitting posture. You can imagine how difficult it is to move the body once it has adapted to that limited position as it now becomes the norm.

Once the boxed posture sets in, you begin to look much older and your joints take the brunt of the work causing unnecessary aches and pains.

Here’s the good news, you don’t have to be limited. You can choose to venture outside of the box and mold yourself into a healthy, youthful, strong and fully capable moving force.


Follow these three steps and you’ll never look or feel boxed in again.


1. Change your routine

Repeating the same movement over and over again, whether at work or at play, is like driving the fast lane towards limited movement city.

In a work environment, it’s called repetitive stress injury, where a small movement is constantly performed and over time creates an imbalance in the body. The imbalance eventually expresses itself as chronic inflammation and pain.

This can be seen in the exercise arena as well.

Here it’s called movement pattern overload. If, for example, I train the “Show me” muscles of the chest and arms to the extent of creating an imbalance with my back muscles, it will soon limit my capacity to move my shoulder. This type of pattern overload can expose the shoulders to injury due to the altering of its optimal position.

This can happen for any activity that we do, even if it’s just sitting in a chair or standing at a register all day. Repeat the same movement over and over again, and it will cost the body, usually in the currency of pain.

Avoid this by changing your spectrum of movement, expand your focus and changing up your training. By doing so, you build your body in a healthy and challenging way.


2. Get up and move

If you have a desk job or you stand all day, make sure to move every hour on the hour by simply moving around and stretching.

Try reaching your arms up to the ceiling, attempt a standing back bend, or perform a deep squat. Keep the movement range comfortable for you and avoid going to the point of discomfort and pain.

The idea is to remove yourself from the boxed position of sitting or standing as often as you can. Doing so can stretch out tight muscles and bring the legs and arms much needed circulation.

Even just taking a walk to the water fountain helps alleviate some of the holding patterns of our extended time in certain positions.

The fact is we need to move every joint in our body through the full range of motion on a daily basis. This is how your joints receive the nutrients and circulation to maintain optimal health.


3. Try new activities that you enjoy

We all know what a rut is.

Doing the same routine, is not only boring but it’s guaranteed to keep you repeating the same movement patterns that eventually box in the body.

Try different activities and do something you enjoy. You can try a kick boxing class or even yoga. Not only will it move you outside of the box, it alleviates much of the tension we feel from daily stressors.

Another way to add enjoyment to your activities is to take a Zumba class or any other dance oriented classes. You’ll be hard pressed to move your body in ways you didn’t think possible but you’ll have fun doing it.

If you need more adrenalin pumping activities, try mountain biking, rock climbing or martial arts.

Whatever comes to mind, try it.

Trying new activities will not only challenge you physically but it’s also mentally refreshing, especially when you’re trying to learn new dance steps or a sport specific skill.

You may even find you have more motivation for movement due to the new challenges the activity provides.


I know that at first glance, this may seem contrary to what is so popular today, hours on the cardio machines plus hours in the gym. Even a variety of strength training programs can “box” in your movements.

Let go of what you’ve done in the past and challenge your ideals of what it means to be healthy and fit.

Avoid being boxed in at work and even more important at play. Once you begin moving in new and challenging ways, you’re going to look and feel years younger.


In strength and longevity,

Edward Scaduto

Why You Should Get Rid Of Your Scale

07 June
Image by © Michael A. Keller/zefa/

Image by © Michael A. Keller/zefa/

Throw out the scale. Just throw it out.

I know, I know.  I’m being a bit over dramatic here so you don’t have to junk pile it, just give it away.

O.k. Don’t give it away, but at least hide it in the closet so it’s out of sight and you won’t feel compelled to use it.

You really don’t need it to reach your goal anyway.


Reasons to get rid of your scale.

We “diet” to “lose weight” and track weight loss by using a scale.

We think the scale can accurately capture our progress. Unfortunately, it doesn’t. It’s neither a good indicator of fat loss nor does it give a good picture of your fitness level.

If anything, it can add even more frustration to the process of losing weight.

Here’s what I mean.


1. It only measures body weight

Duh, you know that already.

There is one big problem with this.

Losing weight doesn’t necessarily mean you’re losing fat.

You could just be losing water or more importantly, you could be losing precious lean muscle mass.  Losing lean muscle mass slowly decreases your metabolism over time, thwarting any attempts of accomplishing your ideal physique.

If you take two individuals who both weigh 150 pounds but one has 10% body fat while the other has 20% body fat there is a drastic difference in how they look, even when they weigh the same.

That’s why it’s more about how much body fat and lean muscle you have, the weight is irrelevant to how you look and feel. Less body fat and more muscle is your way to a better physique.


2. Water can swing your weight up and down

Have you ever followed your diet program to the “T” only to step on the scale at the end of the week and find that you’ve gained weight?

If you’ve experienced this before then you know how frustrating it can be. If you’re not losing weight why bother? Right?

Before you give up consider this, your fluid levels fluctuate based on the needs of your body.

If you dropped 7 pounds in one week there’s a good chance a large portion of that weight loss was water, up to 6 pounds.

As a result, your body must now retain more of the water you drink to make up for all fluids lost from the previous week. We then see little to no change on the scale or in some cases weight gain.


3. It’s out of your control

You can follow your diet and do everything right but still not lose weight.

How is this possible?

There are numerous variables that can have a big impact on your body weight.

When you take into consideration the time of day, the amount of food you may have just eaten, sodium intake from the previous and current day, carbohydrate intake, scale calibration, water retention and muscle gain you can begin to see how little control we have on accurately measuring our body weight at any given time.

That’s playing a high stakes game with your frustration levels so avoid this mental setback by avoiding the scale all together.


Here’s something you can be more confident about.

Focus your energy and time on creating the behaviors that move you toward improving your health and sculpting a better physique.

This can be done by eating 5-6 small meals per day, going shopping for fresh fruits and vegetables 2 times per week, walking 30 minutes every day, eating 5-7 servings of fruits and vegetables, or resistance training three times per week.

You’ve got to track your action steps to see change.

Instead of using a scale to measure body weight, focus your time and energy using a food diary or work out log.

You’re now taking actual steps by creating certain behaviors or habits in your daily routine to help your body lose fat and improve your health.


Let your coach handle the numbers

Let your coach track your progress with your full physical measurements. He or she will have an accurate and in depth look to continuously assess your fitness program.

Your coach can then make the necessary adjustments to your nutrition or change your exercise regimen for your desired results.

So ditch the scale and let your coach focus on the game plan while you focus on taking consistent action.

It’s what makes the whole thing work without all the extra frustration.


In Strength and Longevity,

Edward Scaduto


If you need a coach or just need your measurements taken, please feel free to contact us at 719-640-0141 or email at


P.S. Let me know what you think in the comments section below. Can you do it with out a weight scale? or do you absolutely need one?

How Much Water Should I Drink?

10 May

“Water is the driving force of all nature.” – Leanordo Da Vinci


Photo credit: mcrub via photobucket

Feeling a little sluggish during your workouts?

Do you get the afternoon slump?

Working through that mild head ache again?

If so you may not be drinking enough water.

It’s hard to imagine that something so simple can have that much of an impact on your health.

Drinking enough fluids to keep your body hydrated can be one the healthiest things you do and it’s relatively easy to accomplish.

Yet it’s my experience that it’s often overlooked. It may be that it’s just too basic or too simple to demand the attention it deserves.

Whatever the case may be, proper hydration has a large impact on your health as well as on your workouts.


The Health Benefits

Here’s a list of why drinking plenty of water is so important.

1. Adequate water balance is vital for protecting organs and tissue.

2. Water lubricates joints and even acts as a shock absorber for the eyes and spinal cord.

3. Regulates body temperature by sweating.

4. Helps dissolve nutrients and helps to carry these nutrients and oxygen to our cells.

5. Helps control caloric intake and appetite.



Perhaps the biggest benefit of drinking water is that it prevents dehydration.

A state of Dehydration occurs when your drinking less water than what your body needs.

Dehydration can cause some serious health problems.

Even with just mild to moderate dehydration you can experience symptoms of fatigue, dizziness and even headaches. With severe dehydration you may experience low blood pressure, rapid heartbeat, loss of the ability to sweat, unconsciousness and even death.


Dehydration and Exercise Performance

Dehydration can have a big impact on your performance as well. If you become dehydrated during exercise your aerobic capacity is reduced (your bodies ability to deliver oxygen to the muscles and body).

It also results in an increased body temperature, heart rate, perceived exertion and possibly an increased reliance on carbohydrates as fuel source. Depending on the severity you may also experience reduced muscle endurance and strength, cramps, reduced motor skills, and fatigue.

So what does this mean for your exercise program and your results?

It means your going to struggle, and you’re going to struggle big time. You’re going to hit the “wall” sooner and severely reduce your fat burning potential.


How Much Water Do You Need?

So how much water do you need on a daily basis?

There are no concrete rules as to how much you should drink. There are however, some good general recommendations that can give you a good starting point.


For Starters:

Start by drinking “8 of 8”. That is, drink 8 glasses of 8 ounces of fluids every day.

It’s a recommended minimum to drink 64 oz of fluids daily, chances are you’ll need more but drinking 64 oz is a nice goal to work towards.


Advance Recommendations:

If your looking to get more specific with how much fluid your body needs then try this recommendation.

Drink half your body weight in ounces every day.

Let’s use a quick example. If you weigh 150 pounds, then you should drink 75 ounces (150 pounds/2). This method is more personalized and you may find that it meets your body’s hydration demands better than the recommended 64 oz.


Apply It – Your Action Plan

Now it’s up to you.

Information and knowledge is great but it’s meaningless unless you put consistent action behind it.

Start planning on how your going to get this accomplished each and every day.


Here are a few action steps that I recommend.

1. Get in the habit of drinking two glasses of water upon waking up in the morning.

2. Bring a bottle of water to work.

3. Schedule water breaks away from your desk during your work day.

4. Have water with all your meals and snacks.

5. Drink water during your workouts. You’re going to take breaks anyway, might as well benefit from the down time.


Pick One Action Step

All you have to do is pick one action step mentioned above and work on it for a month or two.

Before you know it that one action step nailed down to a habit.

Then you’re ready to take another step towards better health and greater fitness.


In strength and longevity,

Edward Scaduto



Please leave a comment below and let us know how you are planning to increase your water intake. Or if you already drink more than 64 oz. then share with us how you do it. We’d love to hear how you’ve created this healthy habit.


The Precision Fitness Approach to Personal and Group Training

30 April
Colorado Springs Personal and Group Training


Many personal and group training programs focus primarily on altering physical appearance. Their programs help you lose weight, improve muscle tone and increase cardiovascular conditioning. This all sounds great. The question is, what price is being paid in order to accomplish these changes?


In big box gyms, the injury rate to new members is staggering. It’s estimated, based on random surveys, that close to 40% of their new members obtain an injury during the first six months of their membership. That leaves a lot of folks in pain and unable to make progress towards their goals.


The “no pain, no gain” philosophy is perhaps out of vogue but it’s still commonly practiced among personal trainers and group fitness instructors. It can be found in boot camps, cross fit gyms and also at home with programs seen on TV.  The problem with the no pain, no gain philosophy is that it leads to over training and greatly increases your chance of injury and once hurt you’re less likely to actually accomplish your goals.


Here’s the deal, you don’t have to hurt in order to improve your fitness levels. You don’t have to suffer from chronic injuries to lose weight. Just like it’s not necessary to spend countless hours doing cardio for the sake of burning calories. You can get stronger, healthier, and leaner by implementing a program that improves your movement and challenges you physically while allowing adequate time to recover. Combine this with eating healthy whole foods and you’ll consistently see improvement while staying injury free and improving your over all health.


Here’s a quick look at our approach to Personal and Group Training.


We have a movement first approach. Starting with your warm up all the way to your recovery, every aspect of training is movement focused. The reason? No matter your personal goal, you’re going to need to move correctly and move often in order to accomplish it. If you add over training to incorrect exercise technique you have the perfect recipe for injury. That’s why our training emphasis is on learning and eventually mastering the movements needed to accomplish your goal. This sets you up for an injury free training program that provides improved health and an increasingly better looking physique.


A good program contains several key components. Planned progression will help take you where you are now to where you want to go. A solid program also improves your weak points so that they no longer limit your ability to perform and get results. Movement assessments help your coach identify your weak points so that a program can be designed to address them. This results in a safer and more effective program customized for you and your needs.


Recovery is crucial to long term success. One can avoid common training injuries by not over training and making sure you have optimal recovery between sessions and with each phase of training. Weaving active recovery like corrective stretching, movement recovery, mobility, yoga, and even Tai Chi into your training can help you become stronger and move better with each passing day.


Less machines means more function and better results. Machines provide support and stability and therefore a false sense of strength. Unfortunately, if done too long your body becomes imbalanced as the extremities strengthened by machines surpasses the strength of your core. This imbalance leads to injuries related to your spine, shoulder blades and hips as they try to keep up with strong arms and legs. By working with body weight, dumbbells, barbells, club bells, kettle bells, medicine balls, etc. we improve the function of your core and your stability while increasing your over all body awareness, coordination and function. This not only leaves you feeling like you had a great work out, you also begin to create a smarter body that is more resilient to injury.


Our approach to nutrition is a simple one. Return to eating healthy, whole real foods. Diets are not the answer and making long term habit changes are the focus. We’ll guide you to make the small changes that will add up to the big changes in how you look, feel and perform.


Our training programs are designed to improve your movement patterns, fortify your physical and mental strength, and increase your body’s ability to recover. Train just long enough to create a positive response but short enough to allow adequate recovery. This provides a long term, intelligent and healthy approach to fitness that allows you to fully express your physical ability.


It’s not an easy road and it takes a lot of work but with dedication and consistent effort you’ll transform the way you look, move and feel.


If you have any questions on our personal or group training programs or would like to schedule a complimentary fitness evaluation, please don’t hesitate to call or email us at (719) 640-0141 or


In Strength and Longevity,

Edward Scaduto

Body Weight Training Seminar – 5 Lessons Learned

21 November

The Body Weight Training seminar was a blast.We covered some of the latest techniques in body weight training and finished on a high note – a 20 minute personalized exercise program you can do anywhere, anytime.

If you missed the seminar, you missed a good one.

The good news, I’m going to share some of the key lessons we covered with you here.

Let’s get to it!

The 5 Lessons learned from the Body Weight Training Seminar

1. Keep it simple: Find exercises that aren’t complex. Ones you can repeat and perform even when you are tired. This is critical because when you get tired it’s difficult to focus on technique. Your movements can get a little sloppy and that increases your chance of injury. Something you want to avoid at all cost. Try basic exercises like push ups, squats, lunges and planks.

2. Keep the session short: 20 -25 minutes is the ideal time frame for a short and intense work out. Any longer and you risk injury.  Your exercise intensity and your focus will start to lower. Worst case scenario, you end up just going through the motions and watching the clock eagerly waiting for the end of the session.

So keep it short and sweet.

You’ll have better technique and your program can fit into your schedule easier making it more likely that you’ll be consistent with program.

3. Mobility warm up: It’s not recommended to jump into any exercise program with out a proper warm up. I wish there was a way around but there isn’t. In the seminar we used a bit of a short cut that I think you can use too.

Using mobility exercises is a simple alternative to the standard warm up. It’s all about continuous circular movements at all the major joints. Start with your neck, then move to shoulders, elbows and wrists. Circle your hips (like a hula hoop) and do a few leg circles along with knee (bend the knees) and ankle circles. You basically want to flow from one joint to the next with out pausing in between. This can all be done in about 3 minutes.

4. Make it full body: The exercises that you choose must be full body because it will provide you more “bang for your buck”. That means when you’re using both your upper and lower body muscles at the same time you’re going to burn more calories per minute than if you just did an isolated exercise (exercises just for your legs or arms). This can make a sizable difference in the results that you experience.

5. Short burst of training: One of the best formats for burning fat is doing 20 second bursts of exercise with 10 seconds of rest between sets. Try working up to 8 sets of one exercise in a row. That’s a complete 4 minutes of work using only one exercise.

It’s important to use a timer of some kind here so you can solely focus on the exercise and not on how many reps or how much time is left. Have the timer set up for 20 seconds of work and 10 seconds of rest for 8 intervals total. Make sure you turn up the volume so you can hear the beeps.

Here’s a quick example of a program:

Each exercise is performed up to 8 sets of 20 seconds work and 10 seconds of rest before moving on to the next.

1. Upward facing Plank

2. Stationary Lunges

3. Standard Planks

4. Body Weight Squats

5. Mountain Climbers


This is just a starter template that you can use when designing your own body weight program. You’ll have to modify each of the exercises based on your own fitness level however.

You now have the information to design your own body weight training program. Now you have to go out there and apply it. Remember you just need 20 minutes and you can do this program anytime, anywhere.

Keep the 5 key points in mind and work out consistently!

I know you can do it!


Stay Healthy, Stay Strong,

Ed Scaduto

Colorado Springs Precision Fitness

P.S. If you have any comments or questions please leave it below in the comments section. I would love to hear from you.

Body Weight Training Seminar

04 November

Body Weight Training Seminar

Colorado Springs Precision Fitness

November 10, 2012

9:00 am – 10:30 am



Holiday Survival Guide – Learn by Doing Seminar this Saturday


Prevent The Holiday weight gain by using this cutting edge body weight program designed to burn fat 9x faster than other generic aerobic programs.


  • Learn why a body weight exercise program is perfect for the holidays as well as for recovery.
  • Discover new body weight exercises that will set your metabolism on high.
  • Improve your cardio and muscle endurance with out any equipment.


We’ll be teaching three different levels of each exercise so that you can find the appropriate challenge for you. You’ll also learn how to progress each exercise so that you are always improving.

New exciting body weight exercises, not your regular push-ups, sit ups or jumping jacks.


**Exercises you can do anywhere and anytime.**


Once we find the appropriate level for you, you’re going to complete a whole body, fat burning exercise session in about 20 minutes.


Free for active clients and only $10.00 for non-active clients and guests.


Space is limited, Don’t miss out!


Contact me at or leave a comment below and simply state “I’m in” and we’ll get you registered for the seminar.


Hope to see you there,


Edward Scaduto

Make Every Exercise Session Better Than The One Before – 5 Proven Tips

09 October


Are you spinning your wheels in the gym?
Working hard but not making any progress?
Lack of results can easily dishearten the best of us.
With a little bit of planning you can avoid this feeling altogether.
Follow the five principles below to make the most of every exercise session.

1. Review Your Goals 
Take a look at your primary fitness goal.
It’s a good idea to review this daily.
It’s even better if you can do the review right before your exercise session.
Know why you’re working out and what you want to improve.
This will give you the extra fuel you’re going to need to push to the next level.


2. Proper Warm Up 
Stepping right into exercise can be a big shock to your body.
Similar to jumping into a cold pool of water on hot summer day.
A proper warm up eases your body into the work out.
It prevents injuries and can improve your exercise output by up to 48%.
A complete warm up consists of foam rolling, corrective stretching, activating the core, performing dynamic flexibility and movement pattern training.
All of this can be done inside of 15 minutes and will prime your muscles, joints and nervous system for your workout.


3. Have a plan 
Any plan is better than no plan.
Have your exercise session written out before you walk into the gym.
It’s going to put you in the right mind set.
Knowing exactly what you’re going to do helps you mentally prepare for the work.
As an example, if you’re lifting heavy you’ll need more intensity and longer rest periods.
Plan to spend 10-15 minutes for your warm-up.
Add another 40-50 minutes for your strength and conditioning.
Leave an additional few minutes at the end for your cool down.


4. Cool Down and Recovery
So you just finished your workout. Now it’s time to call it a day, right?
Not so fast.
Don’t forget to cool down.
Take a walk for a few minutes or lightly ride the bike to help lower your heart rate.
This will help circulation and prevent muscles from getting too sore after your workout.
Then perform a couple of stretches to help release the tension created from lifting weights. Include stretches for the muscles of the chest, shoulders, back and legs.
Your recovery from the session starts right after your cool down.
This is the perfect time to have a meal replacement shake.
Look for a shake that has a 4 to 1 ratio of carbohydrates to protein (four grams of carbohydrate for each gram of protein).
That’s the perfect post-workout blend for your body.
Make sure you drink it with-in 45 minutes of your workout.
Miss this window and your recovery will take twice as long.


5. Track What You Do 
We improve the numbers that we track.
Writing down your weights, sets and reps each time you train is the best way to ensure that you are constantly improving. Any notebook can serve this purpose. There are even specific journals to track your exercises as well as smart phone apps if you prefer the hi-tech method.
I use pen and paper as it seems to work the fastest for me.
Take a look at what you’ve done in the past and challenge yourself to improve.
It doesn’t have to be heavier weights. An extra set or shorter rest period are also signs of improvement.
Jot a few notes on how your session went over all and list some specifics on what you can adjust to make your next work out even better.


So you’re probably thinking “All of this just for an exercise session?”
Remember this, anyone can work out and go through the motions. But not everyone can work out and get results.
You need to follow these principles. Set your goals, work your plan, and track your workouts.
Make the time you spend in the gym as effective as possible.
Your hard work will pay off.


Dedicated to your success,
Ed Scaduto
Precision Fitness
“Helping you become more”


P.S. Let me know what you do to get the most out of your exercise session. Do you already use these principles? Did I leave something out?
Please leave your comments below. They are greatly appreciated.

photo credit: jerryonlife via photopin cc

Precision Fitness Has A New Home

27 May

I am happy to announce that Precision Fitness has a new home. Yes, it’s been one crazy month (we put together the fastest deal in history, at least it felt like it anyway) but we have opened our doors at our new location on 5610 N. Union Blvd.

Our boxes are unpacked and the exercise equipment is ready to go!

I just want to say Thank You to everyone who helped this dream become a reality.

I am truly grateful for all the help and I couldn’t have done it with out you.


Here’s our new address:

5610 N.Union Blvd.

Colorado Springs, CO 80918



Ed Scaduto




Use This Instead Of Willpower

24 January

Achieving your goals is simply a matter of having enough willpower, would you agree?

Well, recent research suggests that in many cases, willpower isn’t what’s needed to reach your body transformation goals…

Instead, it’s the disruption of “mindless” habits.

Let me explain.

Have you ever snacked in front of the television while watching your favorite show?

If the answer is “yes,” then it’s likely that there have been times where you ate an entire bag of chips or popcorn (or whatever you like to snack on) without realizing it.

It’s little habits like these that operate out of your conscious awareness that could be jeopardizing your ability to stick with the goals that you’ve set.

Researchers at the University of Southern California decided to find out what disrupts mindless habits and what keeps them going.

They invited participants to watch just fifteen minutes of movie previews while sitting in an actual movie theatre.

Then, each participant was given a free bag of popcorn to eat. What the participants did not know is that the researchers randomly gave the them one of two possible bags of popcorn:

1. A bag of fresh popcorn.

2. A bag of stale popcorn (a week old, actually).

After the movie previews, researchers measured the amount of popcorn the viewers ate.

Those with a weak popcorn habit (meaning they don’t normally eat popcorn while at the movies) ate significantly more fresh popcorn than stale.

But get this –

Those with a STRONG popcorn habit – ate the same amount, regardless of the bag they received (i.e. fresh or stale)!

That means that the people with the “mindless” popcorn eating habit didn’t even notice how stale the popcorn was.

That’s because the behavior is automatic and mostly unconscious.

The researchers didn’t stop there, however…

This time, they invited the same group of participants to a conference room where they were to watch movie previews. Again, each participant randomly received either a fresh or stale bag of popcorn.

The group of folks who had eaten the majority of the stale popcorn at the movie theatre (because of their strong popcorn habit) actually STOPPED eating the popcorn in the context of a conference room.

This means that just changing your environment or context of where your automatic habit is triggered, is enough to disrupt it.

And in yet another study, these same researchers conducted the same movie theatre experiment.

This time, they asked the participants to eat the popcorn with their non-dominant hand.

Again, those who had strong popcorn eating habits did not eat the stale popcorn.

Which means, also changing up how you do something is enough to disrupt an automatic habit or behavior.

So how can you use this in your quest to transform your health and your physique?

Well, much of getting in shape lies in your nutrition.

So if you have “bad” habits that involve snacking or eating mindlessly, you now have two tools you can use to change it.

For example, if every night after work, you like to relax on the couch and watch some television while snacking on cookies, chips or whatever, you can change one of two things.

Instead of snacking on chips or anything unhealthy, snack on veggies like carrot sticks, broccoli, or snap peas.

Alternatively, instead of sitting on the couch to relax, maybe you can lie down in bed and read a book… or go for a leisurely walk… or call up an old friend. You get the idea.

Whatever it is, focus on changing the context and/or how you normally do the “mindless” activity.

Focus on breaking one unhealthy habit a month, and by the end of the year you’ll be a whole new you!

We actually do this on the Precision Fitness Face Book page. Starting in February we begin the One Habit Per Month Challenge. Come join us!
Click here.