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Slim woman posing with weight in fitness club. Attractive female athlete training in gym

5 Habits of the Fit and Fabulous

Being fit is all about the lifestyle, and not the quick fix, so let’s take a glimpse at the habits that fit people have. These following five habits are held by successfully fit people…let’s see if you could apply some to your own life.

1. They See Each Day with Perspective

Fail to meet your fitness goals today? Move on. Tomorrow is another day to make smarter decisions. When you wake up, rededicate yourself to your fitness goals without beating yourself about whatever mistakes you made in the past. After all, you can’t change what you did yesterday. All you can control is right now. So get to it!

2. They Find Ways around their Excuses

If you’ve ever wondered why you can’t quite get fit, it may be your proclivity for caving to pressure. And that pressure may be self-induced. Fit people do not give into excuses for why they shouldn’t exercise. Quite the contrary. They are continually finding reasons why they should hit the gym and find pockets of time to do it—even if the trip to the gym is shorter than usual.

3. They Eat and Sleep Well

Study after study has shown the benefit of eating whole, unprocessed foods. It provides energy and strength, helps you feel full throughout the day, and makes your time in the gym as fruitful as possible. Getting good sleep is equally as important, as it keeps all your bodily systems in rhythm. Put these two fit activities together and you’re well on your way to optimal fitness.

4. They Track Progress

For some, keeping tabs on health progress is about as exciting as watching paint dry. Once you get into the routine, however, you will become a believer in the power of tracking your progress. Tracking serves to both reward and motivate you, as you see that the countless hours in the gym and smart food choices lead to a healthier weight and greater strength—a.k.a. better overall fitness and health.

5. They Lean on a Fitness Professional

Slim woman posing with weight in fitness club. Attractive female athlete training in gym

The final thing fit people do is rely on someone with lots of know-how in the realm of fitness. This is why my clients have such a high success rate in achieving their goals – because I make sure that they stick with it! I have a sincere interest in your overall health and well-being and know how to help you reach the goals that can seem so far away when you’re trying to achieve it on your own.

Contact me today and let’s get started on your fitness journey!


3 Bonus Gifts (Of Fat Loss)!

3 Bonus Gifts (Of Fat Loss)!

When you put in the focused effort to lose weight there are certain benefits that you expect to get. You expect to look better in your clothes. You expect to have more energy. And you expect to feel pretty happy about your accomplishment.
 
Knowing that these benefits are waiting for you, just on the other side of weight loss, is often a strong enough motivator for you to put in the work required. However, I’ve found that sometimes you need even more compelling reasons to dig in and get it done. My experience with helping my clients achieve their fat loss goals has really opened my eyes to exactly what bonus gifts they gain when they lose the extra weight.
 
My hope is that by reading the 3 Bonus Gifts of Fat Loss below, you’ll feel the driving motivation that you need to jump into fitness with both feet, and that you’ll find out just how amazing and capable you’ve been to achieve your goal all along.
 
Fat Loss Bonus Gift #1: Confidence
 
You may not consider it a concrete benefit, but that doesn’t stop confidence from being one of the most important perks of dropping fat. When you have increased confidence, you change how you view yourself and go about your daily routine. The world is at your fingertips and you are able to take on whatever it throws your way.
 
Additionally, when your confidence increases after losing a few pounds, you’re poised to keep losing. So the confidence you gain gives you what you need to lose more weight and feel even more confident.
 
Fat Loss Bonus Gift #2: Better Health Today And Later
 
Go to the doctor with some sort of health condition, and unless it’s the common cold or flu, losing a few pounds can almost always help you manage the condition better. From diabetes to heart disease to joint pain, trimming the fat from your body gives you a heads up right now. Cutting fat makes it easier to get around on your joints, reduces your blood pressure, and helps you sleep better.
 
As additional perks, less fat today means better sleep and better sex tonight. Since both of these improve your quality of life, taking the time necessary to shave off fat will give you the best life you could experience!
 
Today isn’t the only time your health will improve if you lose some fat. Shed some pounds and you’ll reap the rewards for years down the road. Instead of having to manage a variety of health conditions, you will be able to keep those conditions at bay.
 
A few health issues you can cut your risk for by cutting fat are diabetes, heart disease, joint pain, a variety of cancers, high blood pressure, and dementia. In other words, get rid of the fat today and you can avoid all the health issues in the future that requires fat loss for maximum management.
 
Fat Loss Bonus Gift #3: Everything Tastes Better
 
As you settle into your new fat-burning lifestyle that includes eating healthily and working out regularly, you’ll notice something. Because you no longer overeat at the buffet or go for a second or third helping, you will begin enjoying every bite that you take. As the bite sits in your mouth, you won’t swallow it before tasting or chewing. You will take your time and really savor the flavor.
 
And when you do start chewing your food and enjoying the flavors, your brain will have time to register when you’re full and cut you off before you stuff yourself with more calories than you can burn. Do this regularly and you’ll lose even more fat!
 
I’ve dedicated my career to helping people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating. I know that a healthy life is within your reach – I’ve seen hundreds of my clients before you do it, and I’ll see hundreds after you do it. Today it’s your turn.
 
Set up a free strategy call here if you are ready to get started on an exercise program that will make fat burning second nature, and will transform your body for the best.


Your Doctor Feels Like A Broken Record

Your Doctor Feels Like A Broken Record

Your doctor feels like a broken record

That’s right—he’s sick and tired of telling you how important exercise is to your health because YOU DON’T LISTEN.

He’s sick of explaining how so many of your health problems will improve or even disappear as the result of a consistent exercise program.

He’s tired of tallying your controllable risk factors that include physical inactivity and obesity.

So why does he continue to give you the same lecture?

Because he’s seen exercise change lives.

He’s even seen exercise save lives.

1. Feel Great: The first thing that patients tell their doctor after starting an exercise program is how much better they feel. People don’t realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better.  Your energy levels boost and you feel great.

2. Pain Be Gone: Next patients notice a reduction in aches and pains. Chronic muscle and joint pain that they’ve lived with for years begins to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced. Your muscles and joints feel better than ever.

3. Goodbye Coronary Heart Disease: While patients can’t feel this healing benefit of exercise, it is the one that saves lives. Exercise removes two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure. Your risk of heart attack or stroke is reduced.

4. Goodbye Type 2 Diabetes:Patients with type 2 diabetes gain substantial benefits from exercise. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program. Your blood sugar levels are better controlled.

Goodbye Sleep Apnea: Patients with sleep apnea are often caught in a destructive cycle. Their weight promotes occurrences of apnea then inadequate sleep promotes weight gain.

With all of these benefits it’s hard to see why anyone would avoid exercise. What’s your excuse?

  • I know you’re tired…exercise gives you energy.
  • I know you’re in pain…exercise alleviates your muscle and joint pain.
  • I know you’d rather stay in bed…exercise makes your sleep more restful.
  • I know you’re pressed for time…exercise improves your efficiency and extends your life.
  • I know you don’t know where to start…that’s where I come in.

Click here and we’ll schedule a consultation where I can show you the fastest and safest way to reap all of the benefits of exercise.

Then the next time you see your doctor he won’t give you a lecture.

He’ll congratulate you.




This Ever Happen To You?

This Ever Happen To You?

That moment when you realize that it’s time to do something about your weight.

It may happen when you’re looking in the mirror or standing on the scale.

Your first thought is to go on a ‘diet’ but as quickly as that enters your mind the ghosts of a hundred diets past return…along with all the frustration.

Then you wonder, why bother?

The weight will come back, as it always has. Then you’ll be back in front of the mirror as discouraged as ever.

The answer is not to go on another diet.

The answer is to change your lifestyle.

Making the Change. It’s time to lose your ‘all or nothing’ mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:

What You Eat. Let’s face it, most of the foods you eat aren’t the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).

The solution to cleaning up your daily diet is NOT to go back on a ‘diet’. In fact, I never want you to go on a ‘diet’ again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.

Here are some practical examples:

✓  Choose salad over chips or fries
✓  Don’t add butter to your food
✓  Eat fresh produce with every meal
✓  Purchase fat free dairy products
✓  Limit desserts to one per week
✓  Cut out mindless snacking
✓  Drink water, not soda

I don’t expect you to eat a perfect diet every day of the week – that’d be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.

How You Move. Exercise is a huge component to a healthy lifestyle, and quite frankly you’re not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don’t disregard the importance and power of a good workout.

Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution – my training programs were created for busy people just like you who only have so much time to dedicate to exercise.

I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer—contact me to get started on a lifestyle enhancing program today.

Here are simple ways to move more:

✓  Watch less TV
✓  Stretch stiff muscles every day
✓  Play at the park with the kids
✓  Go for a jog
✓  Do some push-ups every morning

While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.

Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor—make a majority of your choices health conscious.

So the next time you’re in front of the mirror you won’t worry about your weight.

You’ll relish it.



HABITS can give you EVERYTHING!

HABITS can give you EVERYTHING!

Want proof that the habits you keep make all of the difference?
 
Confucius said, “Men’s natures are alike; it is their habits that separate them.”
 
John Dryden famously said, “We first make our habits, and then our habits make us.”
 
And Aristotle noticed that, “We are what we repeatedly do. Excellence then, is not an act, but a habit.”
 
It’s pretty clear that the habits you adopt will shape who you are.
 
What are your habits?
 
Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night?
 
Or maybe you’ve made a habit out of eating something sweet before bed, avoiding the gym, and staying up as late as possible.
 
When it comes to your fitness, the two habits that define you are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.
 
If you aren’t happy with your body, then simply adjust your eating and exercise habits.
 
Here’s how to adopt a habit:
 
1. Decide on the ONE habit that you would like to develop. It’s tempting to pick up 3 or 4 healthy habits but choosing just one new habit is realistic and doable.
 
Here are some healthy habit ideas:
 
Do not eat after 7pm each night.
Bring your lunch to work instead of eating fast food.
Exercise 4 times a week after work for 45 minutes each time.
Only eat fruits and veggies as your afternoon snack.
Get up early and exercise for an hour each morning.
Workout with me 3 times a week.
2. Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you’ll face, and your strategies for overcoming these obstacles.
 
Here’s an example:
 
My new habit is to work with a personal trainer 3 times each week.
My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans.
The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse’s support.
I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.
3. Commit fully to your new habit, in a public way. This could mean posting it on social media, or simply announcing it at the dinner table. Put yourself in a position where you’ll be embarrassed to give up on your new habit.
 
4. Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.
 
Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same steps.
 
I’d love for my fitness program to become your new healthy habit!
 
Set up a free strategy call here with me now to reserve your spot.
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