Update: It's almost too hard to believe — but I've dropped five pounds in a single week. It's always been a struggle for me to maintain an ideal weight because of numerous sports injuries. I've finally gone back to reducing my food intake. And it's working.

But to make this work, I had to get used to feeling slightly hungry. It's a different type of mind and body discipline. But once feeling a little hungry became routine, I began getting the results I wanted.

Feature Article: Three Traits of a Top Gun Trainer

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I'm at a party and I see a hot chic across the room. I give my friend a dollar. He goes up and says, "My friend over there is rich and famous. Here is the key to his Viper." That's advertising.

I'm at a party and I see a hot chic across the room. I somehow get her number. I call and say, "I'm rich and famous. Would you like the key to my Viper?" That's tele-marketing.

I'm at a party and I see a hot chic across the room. I get one of her girlfriends to tell her, "He's rich and famous. He'll give you the key to his Viper." That's conversational marketing.

I'm at a party and I see a hot chic across the room. She comes over and says, "I hear you're rich and famous. Where is the key to your Viper?" That's branding.

Three Traits of a Top Gun Trainer

Dear Associate,

I gotta tell you, I'm not an exercise buff. I don't like running, swimming or anything having to do with endurance. The only sport I've been playing is basketball. That sums up my cardio program.

So when I decided to try out a fitness program, I brought a rebel attitude with me. If I didn't like it, or if it was too hard, I wouldn't give my best effort. I really didn't want to excel or be a shining example of a star student.

In other words I'd blend in with the class. I'd do enough to get by. Quite frankly, I'd do enough not to embarrass myself because other people were watching.

How wrong I was...

That's a losing attitude I brought with me to class. It didn't serve me at all. This kind of thinking only promotes stagnation and minimal results.

But fortunately for me, I have a top gun trainer...

My Brazilian instructor Eliane instinctively caught on to what I was up to. She watches everyone like a hawk. Her job is for us to gain positive results.

Here are three traits of why I consider her a top gun trainer...

1) She pushes. Not too much. But just enough. She sees slack and tightens that line. When that line resists, she backs off.

In the beginning I started with the two-pound hand dumbbells. Eliane knew I could do better and encouraged me to use the five-pound. After two weeks I graduated to the three-pound. Do you notice my resistance to her suggestions?

She left me alone for a while. When I finally decided to use the five-pound, she suggested doubling-up (ten pounds) on certain reps to increase the resistance. I did and can feel the results. She's winning me over.

2) She corrects. She's evaluating you all the time. If you're not doing it right, she'll let you know. Top trainers have to be tough, but also sensitive.

Eliane corrects by humorously showing the class how it's not supposed to be done. She sees an incorrect movement, models it for us with a tinge of exaggeration, and reminds us not to do it like that. She'll also go up to a student and spend some one-on-one time.

Since she's winning me over I take every personal suggestion seriously. I could feel the extra burning sensation immediately. Recently I could feel muscles in my hips I never knew I had. I follow each of her tips religiously knowing I will benefit from them.

3) She demonstrates by example. Your trainer has to be for real. She has to walk her talk. If she hasn't been there and done that — you should walk away.

Once in a while I'll catch Eliane doing a rep at warp drive. She goes at a speed no one in class can relate to. I feel helpless, but yet safe, knowing we're in good hands.

A top gun trainer invests her time and energy on her pupils. They are the fruit of her labor. Thank you for all you top gun trainers out there.

Warm regards,