I just finished listening to a gym member rave about some new book they picked up that they just swear is the "BIG SECRET" to losing weight.  This person went on and on about how easy it is to prepare the food, how much they like the options for food, and probably most importantly -- how much they enjoy the taste of the food.

I've been in the Health, Fitness and Wellness Industry for over 25 years.  I've seen literally tons of fad diets come and go. I've seen just as many people rally behind these so called "big secrets" as if they were the fountain of youth. And though some stayed on the band wagon, many became disenchanted with diet "X" and moved on to the next fad.  Only to rally around that one as the new "big secret", etc.  I think you get the point.

What I'm trying to say is that the program that works, the "Biggest Kept Secret" is you finding a program, a structure that works for you. It's not the program, there are literally hundreds of diet books on the shelves of any bookstore.  The secret is you.  Are you willing to make the commitment to preparing your food in advance?  Are you willing to say no to the abundance of holiday treats that will be coming your way shortly.  And if you can't say no, only taste -- don't feast on dead calories.

There is nothing you can't accomplish if you truly put your mind to it.  This is just a matter of taking baby steps and getting your feet wet.  Plan one meal per day that you are committed to eating properly no matter what. In a week or so, make it two meals, etc. Next thing you know, you'll have your own Big Secret!

Here are two recipes to help you create your own "Big Secret".

1.)  Steamed Halibut (Steamed_Halibut.doc)

2.) Baked Chicken Strips (Baked_Chicken_Strips.doc)

These tasty and quick to prepare meals are courtesy of Gourmet Nutrition by Dr. John Berardi, Michael Williams, and Kristina Andrew

Well, I don't know how we got to the end of October so quickly, but here we are yet again. And if you've been to any shopping malls or large department stores, you know they are already playing Christmas music.  OUCH!  I mean c'mon, we haven't even gotten through Thanksgiving and they are already pushing us to Christmas.

What it does serve as, is a reminder that the holidays are coming.  That means small bowls of candy throughout the office, cookies and cakes being brought in to share (I can think of better gifts to share) with others, and the usual holidays gatherings like Christmas parties, Thanksgiving dinners with family and friends, and of course Christmas dinner. To put it simply, lots of extra calories in the form of candies, cookies, cakes, and other tempting delectable treats that will derail your efforts to stay on track.
Are you ready?  I mean ready with habits and coping strategies in place to be sure you're not one of the people that gains the typical 7-15lbs over the holiday?

If you're like most of the people I've talked to, you probably haven't even really thought about it.  During this time of year it is critical that you have a plan and coping strategies to keep your habits under control; and you on track through the holidays.

I want you to succeed!

And part of that responsibility is that I provide you with info that is outstanding and ready to use right out of the box.  This is one of those instances.

I was recently emailed this article that really got my thinking cap working overtime. 

Don't let the title fool you.  There is some seriously good information, tips and strategies to help you get your habits in shape before the holidays.

Trust me, take a look over the quick tips here and then click on the link below. I want to give a Big Thanks to Precision Nutrition for posting this article.
___________________________________________________________________________________________

Tips for losing fat from naturally skinny people

How can you learn to think and act like a naturally skinny person in order to reap the benefits for fat loss? Here are some tips.

• Understand that you have a lot of control over your eating behaviour, regardless of your physiology.
• Food is just food. It should not be used as a reward or an emotional outlet.
• Reprioritize food and put it in its proper place — as something that tastes good and sustains us, but should not dominate our thinking.
• Pay attention to your physical cues. Start eating when you’re physically hungry and stop when you’re physically full.
• Change your expectations of fullness. Stop before you feel stuffed, or even “full”.
• Understand that cravings come and go. Ignore the cravings, distract yourself, and don’t keep problem foods in the house.
• Keep moving, as much as possible.
• It’s OK to say no to food in social situations. The more you assert yourself, the more people will get used to it.
• In order for behaviour to change, your identity has to change. Skinny guys have to think of themselves as bigger and more muscular; heavier folks have to think of themselves as working towards being lean athletes.
• Portion sizing is important. Your idea of the correct portion may be wrong.
• Change requires practice. The more you practice eating smaller (or larger) meals, the more your body will get used to it.
• Make your behaviours match your goals. If you’re constantly acting in ways that self-sabotage, you either need to change the behaviours or your goals. In any case, be realistic and honest about what you are doing.

Get the Full Story Here:  Ready For Some Cutting Edge, Useful Info

I honestly believed, for some strange reason that everyone knew the truth about Cellulite. I was under some strange impression that the average person was clear on what was and what was not true about cellulite.  I was blown away, when today, someone came to me and asked me for an exercise to get rid of cellulite on their thighs.  So let's get to it.  Here are 7 facts about cellulite so you will know what it really is and how to get rid of it effectively and keep it off.

1.) Cellulite is a term that originated in France over 150 years ago. Widespread promotion of the term began in the United States in about 1973, following an piece done by Nicole Ronsard, a New York City beauty salon owner that specialized in skin and body care.

2.)  Cellulite is described as the dimpling of the skin, caused by the bulging or protrusion of subcutaneous fat into the dermis (upper layer of skin), thus creating a rippling (waffling, orange peel syndrome, cottage cheese) affect of the skin.  The culprit affects 85%-98% of post-pubescent females, though primarily targeting females over the age of 35.  It is rarely seen in men.

3.)  The reason it is seen in women more than men is because of the way a woman's skin attaches to muscle and how fat is effected by this type of connection.

4.)  There is NO RESEARCH that demonstrates cellulite is any different than "normal" fat stores.

5.)  Genetics are the largest indicator as to who will most likely have cellulite. It's in your DNA.

What you can do to decrease your chances of getting cellulite or decrease it?

6.)  Drink plenty of water, choose lean sources of protein, fiber and whole grain foods, fresh vegetables, unsaturated fats and of course, a rigorous and consistent exercise routine.

7.)  There is NO SUCH thing as spot reduction.

There you are. The basics of cellulite. It's not a mystery, it can be gotten rid of with healthy balanced food choices and exercise.

Remember, there is nothing you can't accomplish if you put your mind to it.  Set a long term goal with 3 short term goals in between.  Make them challenging, but achievable, and watch the magic happen.

If I can be of any service in helping you achieve your goals, don't hesitate to contact me.

Now you've got the facts, go out and get it done.

I think it's safe to say that most of us believe that a veggie burger is a wholesome alternative to a meat patty, yes? 


DID YOU KNOW INFO #1
Well, a new report from the Cornucopia Institute states that some of the most popular veggie patties are contaminated with hexane, a neurotoxic chemical solvent that’s classified as a hazardous air pollutant by the EPA.  It appears that hexane is used to separate soy protein from the rest of the bean (the resulting ingredient goes under names including “soy protein isolate” and “texturized soy protein”).  “If a product that isn’t certified organic contains soy protein, it’s 99 percent likely that hexane was used to process it,” says Charlotte Valleys, a farm and food policy analyst for the Cornucopia Institute. “And that includes not just veggie burgers, but energy bars, meat substitutes—anything containing soy protein.” Click the link below to find out if you're "healthy" choices are listed www.cornucopia.org/soysurvey. 

One easy solution is to stick with products that are labeled "made with organic ingredients" or “USDA Organic” label. But according to the article this doesn't even guarantee that hexane is not present at a toxic level.

DID YOU KNOW INFO #2
As if all your friends needed more encouragement and information touting the benefits of exercise, Dr. Fred Gage and his colleagues at the Laboratory of Genetics at the Salk Institute in San Diego have demonstrated that exercise can actually make you smarter! 

As we age stem cells in the brain become less responsive and sluggish, going into a sort of cellular sleep. Researchers at Northwestern University’s Feinberg School of Medicine in Chicago have demonstrated that exercise encourages and facilitates the production of adult stem cells in the brain through a process known as "neurogenesis".  And at least thus far in mice, exercise has demonstrated it is of extreme importance to this process because of the brain chemicals the body produces in response to exercise.  So NOW not only is exercise good for your body, it can make you smarter as well. 

Think I'll go do some lunges, squats and bicep curls and raise my IQ a few points today.

DID YOU KNOW INFO #3
For those of you still wondering what the best way is to lose weight and keep it off, other than reading my blog posts each week, the National Weight Control Registry (NWCR) states there are 4 major points:

Monitor Weight and Food Intake -- which basically means keep a record of your weight weekly and a keep a daily food journal.

Adopt an Effective Eating Frequency and Pattern -- as all my regular readers know, 3 regular meals and 2 snacks per day is key.

Control Portions -- as I shared in "the skinny on carbs" be aware of how you divide your plate so that you are aware of your portion sizes.

Fill Up on Less -- means eat your veggies and fruits.

And of course they do mention physical activity (also called exercise) at least 1hour a day.

Hope this info helps keep you informed, healthy and on the right track. As always, let me know what you think.

As usual, I was taking in a little TV between client's while at the gym and I saw this advertisement come across: a sports drink rolls onto the screen and next to the bottle some print appears "contains 40 calories", followed by different sports drink rolling onto the screen and it shows print stating this sports drink "contains 25 calories", followed finally by the final sports drink, which we are told contains "zero calories".  Of course the implication is that you should pick a sports drink that has zero calories because calories are bad --- right?

Uh, did I miss something?  Aren’t calories something we consume every time we eat? Don’t we need calories to survive? How is consuming zero calories a good thing?

I have watched this marketing strategy of nutrition go from soup diets, to excluding complete food groups, to low fat, to non-fat, to low-carb, to the rage now, organic, natural and zero calories.

 

As I promised you in an earlier blog post, I will do my best to give you information that helps you succeed.  Sometimes that means I have to call it like I see it.  These marketing strategies may do wonders to sell products, but they do not assist you in reaching your goals.

 

As I mention in my “20 of the Most Frequently Asked Fitness Questions” (and yes, that was a plug for my audio), the main ingredient in sports drinks is sodium and sugar.  The truth of the matter is, most of us don’t sweat out enough sugar and sodium from our system during a workout to warrant the use of sports drinks.  Unless you are engaged in a high intensity sport or activity for a prolonged period of time (think triathlon or football practice in the hot sun for hours), most of us would do just fine drinking plain water.  I realize that’s not what some of you want to hear because so many of us define ourselves by the brands we purchase or consume.  But as I said I am here to give you accurate information to assure your success, not sell more units of brand X.

 

Let’s take this to the next step.  Have you ever read the label of a sports drink bottle? Besides, artificial sweeteners like High Fructose Corn Syrup (dangerous- read my article on artificial sweeteners), there are many other chemicals that make up a sports drink that I don’t think I can even pronounce correctly. Please explain to me how drinking dangerous artificial sweeteners and other chemicals is supposed to be good for your body and help you reach your goals.

 

The long and short of it is this:

 

1.)    Make good choices when fueling your body. Pick the highest quality you can. Avoid putting chemicals and artificial sweeteners in your body whenever you can.

 

2.)    Brand X won’t do more to help you reach your goals no matter what the advertisement claims. Remember marketing is meant to sell units, not necessarily help you reach your goals.

 

3.)    Choose water. Add lime, lemon, orange slices for flavor.  Most of us do not sweat out enough sodium and sugar to warrant the use of sports drinks.

 

This whole concept of zero calories is just another marketing ploy.  The easy way around this sabotage is to plan your meals in advance, kick butt during your workouts, and get your rest so you can function at your best both mentally and physically.

 

There are no short cuts.  Health, Fitness and Wellness are a lifestyle, not a sound bite.

 

This is just my opinion from 15+ years of experience.  As usual, let me know if this information was helpful.

I was sitting here thinking how tired I was, as I looked at my list of "to-do's".  I thought to myself I've got to get this done if I'm going to reach the goals I have set.  But honestly, I just wasn't feeling it.  So I leaned back in my chair as I sat at my desk and just kind of looked over the quotes I have hanging around my office.

And then it hit me P-O-W!!!

I don't know exactly where or who I picked it up from, but there on my wall in large letters it says, "Don't Let Life Get in the Way of Your Progress".

When you find yourself tired from the day, you don't feel like making your meals, you don't feel like doing your cardio, stretching or rolling, remember the old saying, Successful People Do the Things Unsuccessful People are Unwilling to Do. If it were easy to be financially independent, everyone would be wealthy.  If it was easy to be in-shape and fit, everyone would be in-shape and fit.

The fact of the matter is it takes commitment and work to achieve your goals no matter what they are. Everything from how well you plan out your goals (time perspective), to what you think about (reticular activation), to who you surround yourself with (coming soon), all dictate and influence what your results will be. The truth is, it's not crowded at the top because most people, in this age of convenience and "feel good", don't have the commitment or work ethic to create their dreams. They would rather complain or give excuses as to why they haven't accomplished the goals they've set. For some, comfort and boredom are more satisfying than challenge, accomplishment and success.

We all have all sorts of excuses as to why we can't do such and such. Everything from work, to family responsibilities, to not having enough time (I hear that one a lot), to just being plain old tired. Granted sometimes in this fast paced world we find ourselves just completely out of gas.  And the best thing for you at that time would be a good nap.  But I believe more often than not, we all give ourselves excuses for why we can't accomplish ________ (fill in the blank) because it's easier than buckling down and getting to work.

Be honest, doesn't it feel great when you've set a goal, planned it out and achieved it?  Isn't it validating to have created something and see the benefit it gives others? Don't you feel SO motivated when you see those extra pounds come off, take a few more seconds off your run time or are able to save a little more money by the end of the month? The work is worth it.

Make the plan.
Get emotionally connected to the goal.
Be consistent in doing something each day towards that goal.
And GET IT DONE!


All I have to say is Reasons or Results -- which one will you have in 30, 60, 90 days?


Let me know if this information was helpful.

A client asked me the other day why do I think it takes some people so long to get results while other people seem to have faster results. 

I think this is such an outstanding question.

It’s all about habits.  Some people will come in each week and do hours of cardio, but then leave the gym and pay little to no attention to what they eat. Likewise others will come in do all sorts of rehab exercises and then go and sit in their office chair with their legs crossed for 3-4 hours a day and wonder why their knee or hip is still bothering them.

It’s all about HABITS.  To me the whole idea of working out, exercising and training is so that it makes what we do in our day to day life easier and more enjoyable. If you spend 3-4 hours a week exercising, but spend 20-30 hours a week sitting improperly or not paying attention to what you eat, you’ve dismantled all the hard work you’ve done at the gym.

See, working out, training and exercising is like fluoride for the body.  It fortifies the body so it doesn’t break down while you’re going through your daily routine. Eating properly does much the same thing. It fortifies and encourages your body to burn fat, digest and eliminate properly and repair damaged tissues.

The curious thing is many people treat fitness like we do our car repair. We think if we just show up and do some exercise, that’s the end of the responsibility. Unfortunately you can’t just drop off your body and pick up a new one, without aches and pains, and the perfect shape you want.  You have to be aware of your habits outside the gym as well.

Simply put, health, fitness and wellness is a lifestyle.  It is something that should be made part of your everyday living if you are going to get results and reach your goals.

Here are some HABITS to assist you in reaching your goals.

1.)   Focus on the task at hand.  If you’re training, train, don’t make it a social outlet. Get what you came to get done, done.

2.)   Plan your meals in advance. Make food choices that assist you in reaching your goals. You deserve to see the results of all your hard work, and it will help you stay motivated.

3.)   Get body work/massage done regularly. Whether it’s going to a massage therapist or using a roller or tube for self massage, take care of your body. It’s as important as changing the oil in your car.

4.)   Be aware of your posture. How you sit in your chair, how you walk, how you stand. You spend WAY more hours doing these things each than you do training – Fortify!

5.)   Get your rest. At the pace most of us are working, none of us can afford to miss any sleep. It’s a necessary part of recuperation both mentally and physically.

Your habits, like it or not, decide your success in anything you do in life.  Don’t just go through the motions. You’re putting in the hard work, why not see the results? Whether it’s physical pain, a few extra pounds you want to get rid of, or a financial goal you have set for yourself, your habits will dictate your success.

As always, let me know what you think.  Was this information a helpful reminder?

Ok.  Here's tip #2 that will assist you in accomplishing any goal you are truly serious about.

Have you ever thought about something, a car you plan on purchasing, a dress you want to buy, and suddenly around every corner you turn, there it is. That is a phenomenon known as reticular activation. 

What that basically means is that once you make up your mind about something and have a sincere emotional connection to it, it activates your awareness to that item.  The interesting thing is, it works for just about anything.  Whether it be weight loss goals, financial improvement, an item you want to purchase or a way you want to stop or start behaving -- all effectively begin with using reticular activation techniques.

That is why I often encourage the use of affirmations said 3-5x/daily (stated in a way as though the goal, item or quality has already been achieved), or posting images on your refrigerator of what you want to attain.  It sets the mind in the right framework of success.  It makes you more aware and connected to your goal and thus increases your chances of success.  Just making a statement and "hoping" it comes true is nothing more than wishful thinking.  But making that goal a daily, conscious focus is quite another thing. It cues your brain to be aware of opportunities that present themselves to assist you in achieving your goal.

 

Reticular activation also involves visualization, so that you visualize your success or attainment of the goal you wish to achieve.  World Class Athletes have been doing it for years, CEO's have utilized the concept to create their success and many of my clients utilize these techniques to achieve their body transformation goals.

In my Free Special Report and Audio I further outline how you can utilize goal setting and other reticular activation techniques.

Set a plan, focus on it, execute it and achieve it.

As always please let me know if this information was helpful.

Do not confuse motion and progress. A rocking horse keeps moving but does not make any progress.
– Alfred A. Montapert, American Author

I chose this quote, because today, as I sat for a moment between clients, I realized how many people just haphazardly go from one movement to the next with what appears to be no rhyme or reason.  Their workout appears largely machined based.  But darn it if they don't typically LOOK busy.  Interesting enough these also tend to be the same people that complain of making little progress to their goals.

I'll Keep It Seriously Simple.  If you are serious about getting ready for bikini season with the little time we have left before it starts getting crazy hot, here are a few tips that I guarantee will help you shed those extra pounds quickly.

1.) Don't skip your core/ab workout.  Do it first while you're fresh and focused. It serves the purpose of getting the body ready for exercise and brings your mind into focus for the task at hand.

2.) Put on your headphones and focus on what you came to do.

3.) Pick 4-7 exercises that involve the total body or an upper body exercise followed by a lower body exercise. Do all movements in that cycle before resting for 2 min. Then do it again.  Repeat 3-4 times.  Then pick a different group of exercises again, 4-7 movements that utilize the entire body or alternate upper lower.

4.) Utilize leg movements that force you to support your own body weight.  Sitting on a machine is fine if you're just starting out or in the midst of rehabing an injury. But by and large, your leg movements should include things like good old fashioned squats, lunges and deadlifts. There are literally hundreds of variations you can do that still fit the criteria of functional movement.

5.) Utilize upper body movements that force you to utilize your core as well as the muscle being worked.  For instance, one-arm rows utilizing a dumbbell or cable, push-ups, pull-ups, bicep curls coupled with either lateral raises or shoulder press all on 1 leg (7-10 reps per side).

6.) Plan your meals ahead of time.  Do NOT wait till the last minute, find yourself starving and make a poor choice in nutrition. Heck you're going to the gym, why not see the results.

7.) Before you start any of the above steps, take your measurements.  Get a body composition done. Take your waist, hip, chest, and shoulder circumference measurements.  You're going to the gym, might as well be sure you;re getting the results of all that time.

As always, let me know if this information was helpful.

PS.  Be sure to print this out so you can get the benefit of all 7 secrets.

I guess I'll have to be the Bad Guy this week. 

I am often approached and asked about such and such exercise or cardio routine. The individual is usually very excited and has high hopes that THIS specific program or exercise is THE answer to whatever has been sabotaging their success.

I hate to break to you, but there are no magic exercises, there are no bad foods and you don't have to run for hours to achieve a good cardio burn that burns crazy calories.

Marketing is the aspect of business whose goal it is to SELL you something, typically for their benefit, not yours. Ask yourself if it make sense before you purchase it or build your expectations up.  If it sounds too good to be true, it probably is.  Think about it, if it were that easy wouldn't everyone be wealthy, fit, and stress-free.

What I can tell you is that you will have to make a serious commitment to your goal to make it happen.

Let's take the good old idea of cardio. For ages now people have been under the impression that slow, or "fat-burning zone" cardio is the ONLY way to do cardio if you want to burn fat.  Now if you listened to my audio on the 20 Most Asked Fitness Questions, you know that, slow, "fat-burning zone" cardio is for those of you just starting out on a fitness plan or do not have clearance from your doctor. Otherwise, interval training provides the ultimate results in body fat loss.  There's no magic to it.  

What about nutrition?  Conventional thinking says you have to starve yourself or eat like a bird in order to reach your weight loss goals. Most of my clientele, especially when I first started with them, were eating too little and throwing their body into starvation mode.  Since the body is a survival machine, it hoards all the calories it can to avoid starving. You need to eat 3 regular meals and 2 snacks per day in order to lose weight quickly and keep it off.

I also recently heard the statement "I only do cardio because I don't have time to do resistance (weight) training". Guess what? Circuits would accomplish both goals.  Doing 5-7 resistance exercises in a row that involve/require your total body to work will burn FAR MORE calories than cardio alone.  Don't believe me? Google it. You don't have to spend hours upon hours at the gym unless you want to. There are effective ways to train your body to get the results you want and still leave time for a fulfilling life.

Don't be misinformed. I WILL provide you with accurate information and products that WILL get you results quickly.

Sorry to be the Bad Guy, but someone had to dispel the myths, rumors, and magical thinking.  Besides, none of those ways of thinking will ever get you to your goals.

As always, let me know if this information was helpful.