What’s holding you back from achieving being your goals?

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First, for those who exercise…. You are of the growing percentage of people who are taking care of themselves; and for that I commend you. Unfortunately however, just because you exercise doesn’t mean you are where you should be and therefore may not be enough.

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I have realized with a lot of my clients that they have been exercising for years and have not seen much results (before meeting me of course :)). Now when we sit down and look at there daily life ie habits, it’s pretty easy to see why.

As a general rule of thumb, I tell my clients that if they haven’t seen or feel an obvious change in there bodies in three months something has to change. They. Need to make new habits. As I spoke before the human body is quite fascinating and can adapt to just about any physical stimulus. When this adaption occurs, results tend to start to level off, so in regards to exercising, adaption must be made at least once a month.

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30 days is the typical time frame for ones body to adapt. So some new habits that would be great to form would be perhaps:
Drink 1 more glass of water a day if you aren’t drinking much already.
Do 10 push-ups before you sleep and when you wake up
Eat an additional healthy snack every day
Go to sleep 30 min earlier then usual. ( sleep= happy body)
Wake up 30 min earlier then usual. Have your personal time to get yourself together and do your push-ups. 🙂
Read nutritional facts

Also try to get rid of some old habits, like:
Not eating breakfast
Not getting enough sleep
Only doing cardio ( strength is just as important as cardiovascular health)
Drink 1 less glass of alcohol
Reduce your sugar intake ( careful with those “healthy drinks”)

What else could you change in regards to your habits?

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Early bird gets the worm!

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I remember back when I was a personal trainer at an Equinox Fitness gym and in the beginning of my career there I would train in the mornings and go home. I would eat and relax and then go back to the gym and train in the evenings. This got very tired very quickly. One obvious reason is I had to split my day which I didn’t care for and go back to work, also I found that I had a lot more inconsistency in the evenings, my clients would get held up at work, get stuck in traffic, kids babysitter bailed, dog str there homework, etc. there were a multitude if things that interfered with their training in the evenings.

So I decided to convert all of them to the mornings. The transition was a bit difficult for a few, but they were all able to adjust. Each of my clients achieved and then exceeded their goals and because of their progress continued to train with me.

Below are several reasons why training in the mornings are more effective then other times of the day.

So why mornings?…

1. Over 90% of people who exercise *consistently*, exercise in the morning. If you want to exercise consistently, odds are in your favor if you exercise first thing in the morning.

2. When you exercise early in the morning, it “boosts” your metabolism and keeps it elevated for hours, sometimes up to 24 hours! That means you’re burning more calories all day long just because you exercised in the morning!

3. When you exercise in the morning you’ll be *energized* for the day! Personally, I feel dramatically different on days when I have and haven’t exercised in the morning.

4. Many people find that morning exercise helps to regulate their appetite for the day – that they aren’t as hungry and that they make better food choices. Several people have told me that it puts them in a “healthy mindset.”

5. If you exercise at about the same time every morning, and ideally wake-up at about the same time on a regular basis, your body’s endocrine system and circadian rhythms adjust to that. Physiologically, some wonderful things begin to happen; A couple of hours before you awaken, your body begins to prepare for waking and exercise because it “knows” it’s about to happen. Why? Because it “knows” you do the same thing just about everyday. You benefit from that in several ways..

a) It’s MUCH easier to wake-up. When you wake-up at different times everyday, it confuses your body and thus it’s never really prepared to awaken.

b) Your metabolism and all the hormones involved in activity and exercise begin to elevate while you’re sleeping. Thus, you feel more
alert, energized, and ready to exercise when you do wake-up.

c) Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.

6. For many people, that appointed time every morning becomes something they look forward to. It’s time they’ve set aside to do something good for themselves – to take care of their body, mind, and soul. Many find that it’s a great time to think clearly, pray, plan their day, or just relax mentally.

7. Research has demonstrated that exercise increases mental acuity. On average it lasts four to ten hours after exercise! No sense in wasting that brain power while you’re sleeping. 🙂

8. Exercise first thing in the morning is really the only way to assure that something else won’t crowd exercise out of your schedule. When your days get hectic, exercise usually takes a back seat! (What trainers despise)

9. If finding time to exercise is difficult, anyone can get up 30 to 60 minutes earlier to exercise (if it’s a priority in your life). If necessary, you can go to sleep a little earlier. Also, research has demonstrated that people who exercise on a regular basis have a higher quality of sleep and thus require less sleep!

10. You’ll feel GREAT! DO IT! 🙂

copyright 2004 by Greg Landry, M.S.
Author and exercise physiologist, Greg Landry,
offers free weight loss and fitness success stories
and targeted, highly affective weight loss programs
for women, men, type 2 diabetics, and people with
slow metabolisms and hypothyroidism..

You want to look and feel right? You got to eat right.

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So I took a look at the healthy foods that I eat on a regular basis that allow me to look and feel great. I wanted to share some of these foods with you. These are some great items to potentially add to your grocery list if they are not there already.

Almonds and other nuts (with skins intact)
Build muscle, reduce cravings

Dairy products (fat-free or low-fat milk, yogurt, cheese)
Build strong bones, fire up weight loss
** to be honest I am biased against milk and dairy because why do we (humans) drink milk from cows? Especially when we know it’s not purely grass fed cows, but rather cows with steroids that eat prepared slosh or sprayed grass) – don’t believe me? Look it up. Anyway, I reduce dairy to a minimum.

Eggs
Build muscle, burn fat

Turkey and other lean meats
Build muscle, strengthen immune system

Berries
Improve satiety, prevent cravings

Enova oil (soy and canola oil)
Promotes fullness, not easily stored as fat

Peanut butter
Boosts testosterone (a good thing even in women), builds muscle, burns fat
– am I the only one that loves peanut butter? 🙂

Fatty fish (such as salmon, tuna, mackerel)
Trigger fullness, fire up fat burning

Grapefruit
Lowers insulin, regulates blood sugar and metabolism; be sure to eat the fleshy white membranes

Green tea
Fires up fat burning

Spinach and green vegetables
Fight free radicals and improve recovery for better muscle building

Whole grains (quinoa, brown rice, whole grain cereal)
Small doses prevent body from storing fat

Beans and legumes
Build muscle, help burn fat, regulate digestion

Whey
Builds muscle, burns fat

Lastly and my personal favorite are bananas.

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Snack on that with some peanut butter!

Does anyone juice? I do, and i’ll share some great recipes and benefits next time.

The truth about diets

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First and formost, I am not discrediting any diet programs, but rather explaining how they work and don’t work.

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The word diet comes from Old French diete and Medieval Latin dieta meaning “a daily food allowance”. The Latin word diaeta and Greek word diaita mean “a way of life, a regimen”.

Below are several popular diets.

Atkins Diet

The Atkins Diet, or Atkins Nutritional Approach, focuses on controlling the levels of insulin in our bodies through diet. If we consume large amounts of refined carbohydrates our insulin levels will rise rapidly, and then fall rapidly. Rising insulin levels will trigger our bodies to store as much of the energy we eat as possible – it will also make it less likely that our bodies use stored fat as a source of energy. Most people on the Atkins Diet will consume a higher proportion of proteins than they normally do.

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The Zone Diet

The Zone Diet aims for a nutritional balance of 40% carbohydrates, 30% fats, and 30% protein each time we eat. The focus is also on controlling insulin levels, which result in more successful weight loss and body weight control. The Zone Diet encourages the consumption of good quality carbohydrates – unrefined carbohydrates, and fats, such as olive oil,.
Vegetarian Diet

Vegan Diet

Veganism is more of a way of life and a philosophy than a diet. A vegan does not eat anything that is animal based, including eggs, dairy, and honey. Vegans do not generally adopt veganism just for health reasons, but also for environmental and ethical/compassionate reasons. Vegans believe that modern intensive farming methods are bad for our environment and unsustainable in the long term. If all our food were plant based our environment would benefit, animals would suffer less, more food would be produced, and people would generally enjoy better physical and mental health, vegans
Weight Watchers Diet

Weight Watchers focuses on losing weight through diet, exercise, and a support network. Weight Watchers Inc. was born in the 1960s when a homemaker (housewife) who had lost some weight and was concerned she might put it back on. So, she created a network of friends. Weight Watchers is a huge company, with branches all over the world. Dieters can join either physically, and attend regular meetings, or online. In both cases there is a great deal of support and education available for the dieter.

South Beach Diet

The South Beach Diet was started by a cardiologist, Dr. Agatston, and a nutritionist, Marie Almon. It also focuses on the control of insulin levels, and the benefits of unrefined slow carbohydrates versus fast carbs. Dr. Agatston devised the South Beach Diet during the 1990s because he was disappointed with the low-fat, high-carb diet backed by the American Heart Association. He believed and found that low-fat regimes were not effective over the long term.

Raw Food Diet

The Raw Food Diet, or Raw Foodism, involves consuming foods and drinks which are not processed, are completely plant-based, and ideally organic. Raw Foodists generally say that at least three-quarters of your food intake should consist of uncooked food. A significant number of raw foodists are also vegans – they do not eat or drink anything which is animal based. There are four main types of raw foodists: 1. Raw vegetarians. 2. Raw vegans. 3. Raw omnivores. 4. Raw carnivores.

My view on “diets”

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Basically what all of these diets do is reduce your caloric and energy intake therefore causing a negative energy balance which results in weight loss. What these diets don’t do is provide a lifestyle change which will provide lifelong results. Rather then 3 months of results and then a relapse. So how effective are diets really?

More info on how to take complete control will be coming soon.

Best,

Exercising is great!….But ?!#%@^&?!?

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What to do when working out.
Just as a side note: make sure that your actions are outcome driven. Please don’t just do things to do them or because you are stuck in a routine. This should be applied to daily life anyway.

As I used to work within a gym atmosphere and me being the very observant person that I am, I am more then aware of the habits people have within the gym. Even outside of the gym people have habits. I bet you have habits too. I am not saying that they are bad habits, but let me help you make sure that they are good habits.

So what are good habits to have when working out? Well let’s start from the beginning. I am going to specifically talk about specific physical movement habits as eating habits are going to be tough to speak on. Eating habits vary upon individual, goals, current physical state, time of day, etc.

In terms of the way ones workout should typically go is: 1) warmup, 2) workout, 3) cool down, 4) stretch, and 5) refuel.

Too often have I seen people walk into a gym, change, hop straight into a bench press or even worst deadlifts or god forbid even snatches without warming up…. And then just leave.

If there is anything I would like to stress more then anything else is stretching! You absolutely positively need to stretch!!!

Stretch away!

P.S. Above all make sure you aren’t this person…

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If you are going to the gym, at least make it worthwhile. Bust a sweat! There’s no need to conserve your energy looking cute.

Best,

Sleep! Sleep! Sleep!

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The evidence is in.

Sleep is just as important as nutrition and exercise when it comes to
improving your health, your performance, and your body.

Good sleep helps us stay fresh, lean, strong, mentally focussed, and
healthy.

Bad sleep slathers on body fat, screws up hormones, ages us faster,
increases chronic illnesses, and drains our IQ and mojo.

How much sleep is good sleep?
Your body is most like used to getting 6hours a week, however for ideal and optimum performance your body needs 7-9hrs of uninterrupted sleep.

Work hard, play hard, sleep hard!

What is SMART?

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Well for starters this is not…

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What’s is SMART?
Well according to Webster’s dictionary, smart is:
1.
a. Characterized by sharp quick thought; bright. See Synonyms at intelligent.
b. Amusingly clever; witty: a smart quip; a lively, smart conversation.
c. Impertinent; insolent: That’s enough of your smart talk.

However, for my purposes it is a mnemonic, a criteria for setting goals. The best part about this is even though I’m most I erected in health and fitness, this mnemonic can be used towards almost any other field.
SMART
– Specific
– Measurable
– Attainable
-Realistic
-Timely

Specific
A specific goal is one that is clearly defined in such a way that anyone could understand the intended outcome is. Ex. Not “I want to lose weight”, but “I want to lose 10lbs of body fat.”

Measurable
Goals need to be quantifiable. Establish a way to assess the progress towards each goal. Ex. Not “I want to looked better”, but “I want to reduce 5% body fat in 10 weeks.”

Attainable
Attainable goals are the right mixture of challenge without being too extreme. Goals that are too easy however, won’t take you out of your comfort zone and help you grow.

Realistic
To be realistic, a goal must represent an objective that one is both willing and able to work towards. You must also truly believe it can be accomplished.

Timely
A goal should always have a specific date of completion

Lastly, once you have all this figured out create an action plan. This is your map. Without this you will be lost.

IF YOU FAIL TO PLAN. YOU PLAN TO FAIL.
Set up your SMART goals today.

Best,

The guide to get in shape for the busy (no time for anything) person.

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I completely get it,
Your life is not as simple and care free as it used to be. You don’t even have time to stop and make sure your shirt is on properly. Your days wiz by, and by the time you get home you need to go to sleep to have just enough energy to do it all again tomorrow. And forget about it if you have kids, let alone more then one. I get it, but don’t give up just yet. There is hope.

All you really need is to find a simple and effective workout routine, create some good nutritional eating habits, and potentially a coach to help you along the way.

Many people simply don’t know what exercises to do which isn’t really the problem. Exercise is great and has amazing effects on the body, however if one really wanted to know what exercises to do they could do that simply by going online and do a 2 minuet search or even just look at a free app on their phone. The real secret is the nutrition.

A specific nutritional habit can help you just like they helped out my buddy Edgar. He lost over 40lbs in a little over 6months without lifting a single weight. Now I would always suggest exercising regularly, but he didn’t want to. He preferred to lose weight first and then train second… I never understood that type of reasoning, because by doing both at the same time he could have seen better results much faster, but I digress.

1. You need to choose simpler exercises and do them in less time. I remember at one point for about three months I literally had 30 minuets to exercise at about 3-4x a week. This was due to my schedule and because I would drive to the gym and living in NYC I had to pay for 1hr street parking which was a couple of blocks away. I would jog/ power walk to the gym with my gym bag bouncing on my side in 5-8min and then only workout for only 30min because I had to shower and then eat and get back to my car before my hour was up and I get a $65 ticket. My “no rest” workouts were great because I was able to do a circuit type workout, build lean muscle and still build my anaerobic abilities.

2. Hire a nutritionist or get professional help, because there is a lot of information when it comes to nutrition that most trainers wont know. No disrespect to trainers, I have a training background, but nutrition is the missing key. I would send you guys to Fitnesschool.com for some free information, but my site isn’t up just yet.

3. Make the time! That’s the last step. You absolutely need to figure out where in your schedule that you can squeeze 30minuets to get an amazing workout. It can absolutely be done.

You can do it.

If you have questions, or concerns don’t hesitate to ask.

Protected: Don’t be scared of the dreaded Kettlebell!

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I am sure someone out there is like kettle what?

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Kettlebell training will improve ones strength in the shoulders, hands (grip), lower back, and legs. I remember when I did a training workshop with kettlebells… Needles to say, it was rough. To be honest, I am always have to mentally prepare myself when putting kettlebells back into my routein, which I do every so often to keep my body guessing. I have to prepare myself simply because the moves are not typical or conventional, which is what makes it so great and challenging for the body. It’s what the body needs.

A kettlebell is a cast iron weight that resembles a cannon ball with a weight. The anatomy of the kettlebell is designed to aide in the performing of exercises that are cardiovascular, strength, flexibility, and stability oriented in nature.

Kettle bells can be for all fitness levels, however due to the dynamic nature of the movements I do not suggest it to those who are not conditioned as you will not get the most out of the training. As a personal rule of thumb, do not use kettlebells if you have any shoulder or back issues, or a week core.

If you are compleaty healthy please give kettlebell training a try and enjoy the benefits of increased flexibility, stability , mobility, range of motion, and strength.

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Diary of the OAF (old and fat)

Kettlebell

Ding, ding, ding! You need more kettlebell! I had heard of the kettlebell and I saw it in the sporting goods store and thought it looked less than intimidating. I went home and found a beginner workout on youtube. It was fun and challenging.

I was talking to my friend Emily who is about 5-10 120 and a fitness fanatic. She said that she loved working out with the kettlebell and she used a 20 pounder during her workouts. So I went to the local Wallyworld and they had several weights to choose from starting at 10 and going up to 35 pounds. Of course I grabbed the 35 pounder first since the skinny fitness girl was swinging around a 20, surely I needed a 35 pound one. WRONG – that thing was too heavy for my out of shape floppy muscles. So I ended up with a 25. Emily…

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