Do You Know Someone Like This?

I’ve had it!

I’ve sat quietly by and politely smiled when I’ve heard people speaking about the huge success of using this potion ‘X’ or make claims about this pill ‘Y’ or tonic ‘Z’. Commercials, magazine ads, and advertorials (when a company writes an article that appears to be informational or educational in content, when in fact it is an advertisement for their product) are making all sorts of claims about what we all NEED in order to be healthy.

I was watching TV the other day and noticed several ads came on about a product that was touting the health benefits of a certain drink. I remember yet another one that talked about the lack of nutrients in our soil, so people should start taking these pills to assure their health. Then of course there was the exercise DVD's that tell you how amazing your results will be by doing their 'special' program.

Needless to say I am all for health, fitness, and wellness. But is it just me, or has the marketing and snake oil selling gotten way out of hand?

I don’t deny that the quality of the soil is depleted, and that we probably all take in more toxins than is healthy for us. What gets under my skin is the shear outrageousness of the claims and the backwards thinking that is used to sell the products.

If you have the discipline to take product ‘X’ 4 times per day with meals and every other weekend, couldn’t you use that same discipline to prepare your “real food” meals prior to each day and receive even more benefits from consuming actual food instead of a pill or drink?

The same idea applies to your health. There is no magic exercise program out there, only the one that you commit to doing on a consistent basis.  If you’re consistent and improve the way you eat, you will get results. Now for some people that may be hiring a Fitness Coach, or purchasing a set of exercise DVD’s, but you have to utilize the information and motivation if you want to see a result from your investment.  Just showing up and going through the motions won't give you the results you want.

I don’t know about you, but it sounds like some old fashioned reality is what is needed to me.

1.)    Your body was built to move. Because we spend so much time inactive,  exercise is a way to give your body what IT NEEDS – challenging physical movement that gets the blood pumping and produces and some perspiration. Remember Not All Movement is Good Movement. First get proper instruction.

2.)    Watch what you put in your body. Garbage in, Garbage out. Take the time to prepare your meals ahead of time so you don't make poor food choices because your starving. NO amount of special antioxidant drinks or pills will cure inactivity and poor food choices!!

3.)    Make time for consistent fitness in your life, if not daily then 3x/week minimum. Many of us are stressed out beyond belief. How well you take care of your physical body, or fail to, will dictate how long and how well you live and enjoy your life.  Energy drinks won't fix the problem.

4.)   Make a Plan. If you really want to see a change in anything in your life, make a plan with 3-4 realistic short term goals and 1 long term goal, and get to work.

It is my intention to use these blog posts to assist you in achieving your health, fitness and wellness goals, by providing reliable, practical information that when you use it consistently, you will get the results you need.

Make a commitment to yourself Today to Get Out Of Pain, and Get In Your Best Shape.

Here’s a FREE BONUS to get you started.

WELLNESSTOFITNESSIN4EASYSTEPS.doc

Quality or Longevity -- Is There A Prize At The End?

I was sitting listening to a conversation today. . . .okay so I was eavesdropping. The conversation between the group of individuals was about living to be 100 years old.  Not to be out done, one of the individuals brought up the importance of "making it". And from what I could, tell he was speaking of making it financially.

You all know me. Hearing that conversation got me thinking.  We all seem to be so consumed with being germ-free, drink gallons of anti-oxidants, are doing the latest fitness craze (whether it's a DVD set or the new and coolest class), drinking ion-free water, etc.. But has anyone considered the importance of the quality of life we are all leading? I mean, sure, my grandmother is 102 years old. It baffles my mind to think about the things she's witnessed in her lifetime. But equally important is that she is still able to laugh at my stupid jokes, pretty much get around on her own, appreciates a good sitcom and in general is still very much "present" to day to day activities of her life.

I wonder if I could ask you, "How present are you to your life"? Are you doing what's popular because you think it says something about you or are you doing a specific thing because it's what truly brings you joy? There is no manual on life, you know. There is no special prize at the end of the rainbow for having done what was popluar during your lifetime. However, what I can tell you is this. Life is what you make it. If you allow yourself to be led by marketing from one product to the next and join groups and participate in actions just because they are popular, at the end of your life, you won't have much to look back on.

If, however, you're brave enough to look at every situation as an opportunity for growth, and personally assess each marketing craze to see if it's right for you, and basically keep a sense of balance and personal accountability about yourself and the choices you make. Then, I believe the special prize at the end of the rainbow is called being at peace with yourself.

For me life is all about balance.  A balance between the aspects of life:

the spiritual
the physical
the social.

At any one time in my life, I call them chapters,  I may have to focus a bit more on one aspect more than the others, but some balance must be maintained in order for me to be productive and look back years from now and be able to smile and feel good about the quality of my life, not just the longevity.

Let me give you an example. I once knew a person (wink) that was a minimum of 75lbs overweight. The person was depressed, complained of not being able to get any dates and sincerely felt that they were being passed over for promotions at work. Then this individual got the idea that they would get rid of the 75lbs using liposuction. Guess what, I ran into this person several months later and they said to me "Nothing has changed". The person went on to explain that they were still not dating, hadn't moved forward at work, and obviously was still very depressed. I believe this person "hadn't changed" because they had skipped the journey that goes along with a body transformation. The difficult days when you have to dig deep to stay on track. Committing to making exercise a consistent part of your week. Going through the growing process that in fact, unveils/unearths that part of yourself once buried.

The journey, the learning to have balance, the focus on quality versus hype, are all part of transforming you into the person you want to be...having the body you want, the energy and vitality you need and the overall health you're trying to achieve. 

What aspects are important to you? I'd love to hear what you think.

3 Way to Sabotage Your Goals For The Year

Wow, here we are at the end of February.  It's almost time to turn the page again.

 How are you doing on your goals? 

 Are you finding it harder and harder to keep those original commitments that seemed so easy to do in January?

It's interesting because you're not the only one.  Every year right around the second week of January there is a HUGE increase in activity at the gym.  I mean a serious increase in new members committing to making a change -- whether it's the typical lose a few unwanted pounds, or those looking to get out of pain. 

But guess what?

If you're like most people, right about now is when they begin to abandon their commitments and begin to lose traction.  Simply put, they start to give up or make excuses. And right now I am noticing a HUGE decrease in those new members that started out with such energy and commitment.

Let's be honest, it's WAY TOO EARLY to throw in the towel. 

You started with good intentions, you made some solid efforts. But for some reason are still not seeing the progress you would like, and quite honestly -- deserve.  Not seeing results has a lot to do with how you set up and go after your goals. 

To be blunt about it, it's the difference between success or giving up.

I figured if you were like some of my clients, you could use a little pick me up and perspective overhaul.

Well here is a little piece I came across that I thought was right on target.  It's written for big business, but when I read it through and listened to some of my clients, I realized it was right on target for all of us. 

 Check it out and let me know what you think. 

3 Ways To Blow Your Goals For The Year

You've got to think of this way.  If you were traveling to work or taking any journey and for some reason a certain freeway or street was blocked, you would just make an adjustment in your plan and continue forward. You wouldn't just quit. Your goals were worth making and they are worth following through!

More Tips, Tricks, and Info for That Summer Body

So it's Monday again.  Where does the time go?  No matter, it's time to give you some more information that will give you the transformation you're looking for before the summer ends.

The first important article I want to share with you is about motivation.  Yes, I realize that is typically my Wednesday topic, but this article came across my desk and I was impressed.  It basically talks about the importance of being clear why you want to transform your body.  Just wanting to be thinner is too vague.  Wanting to look good and fit into a bathing suit, while motivating, may not be quite enough to get you to change the habits that are holding you back.

Check this one out:  How to Give Purpose and Vision to Your Workouts

The second article I would like to share is about getting better results, and who doesn't want that, right?  I can't tell you how many people I see day in and day out, come into the gym, go through a half-hearted workout and then wonder why they don't see their body changing.  It takes more than just showing up to get the results.  Sure, showing up is half the battle, but the other half is putting in the work necessary to make those changes happen.  Coming to the gym to socialize won't give you the changes in your body you're seeking.

Here's 5 Tips To Get More Results From Your Workouts

And as you know me, I've saved the juicy one for last.  Thankfully over the past few weeks I've had several emails and a few personal inquires about how to safely do interval training.  I've always said anyone can do it, but it does take a bit of moderation to get the process started off correctly.  I think this article does a good job of giving you the quick and dirty on how to get started safely.  And then look out -- cause you're going to start seeing massive results when you apply interval training as your cardio of choice. 

Should You Be Trying High Intensity Training?

Quick, short and to the point!  Information you can use to make sure you see the changes you deserve.

Get On Track and Stay On Track!

Here's A Challenge For Your Chest Training

WOW! The group training class DYNAMIC X "The Anti-Boot Camp Class" is really taking off.  I want to say Thank You to all of you for coming out and supporting the launch of what I am sure will be the next wave of group training.

That being said, let's get right down to it.  It's Friday so it's time for a new exercise to add to your own private exercise locker.  I want to tell you that this video is from a project I am working on.  As you've probably guessed it's footage from my On-Line Training Video series.  It's a great way for those of you who don't live in the immediate Los Angeles area to get some serious private instruction on how to train properly and get results without injuries.

While there is lots of video to be cut and edited, stay tuned, we're working as fast as we can.

Today I want to share with you a well known exercise with a little twist -- Flat Chest Press with Dumbbells, Alternating.  Now at first glance the movement really doesn't look like much.  That is until you try it for yourself. 

It's a great exercise to add variety to your chest routine, strengthen your rotator cuff and believe it or not, provide a little challenge to your core as well.

I will caution you though.  Be careful with this one.  Start with a weight that is typically very easy for you.  The amount of stability needed in the core, chest and shoulders is no joke.

Tips, Tricks, and Info That Matter

I'd say we are in the full swing of summer.  Temperatures all across the country are unusually high.  And that means you will need to take a bit more caution and preparation when it comes to keeping up with your workouts.  Remember your body is over 70% water, so staying hydrated is just one issue to consider, especially when training outdoors.  Here's a few other things to keep in mind to be sure that you are able to stay on track with your workouts safely.

How to Exercise In the Heat

OK, so you've been putting in your time in your workouts, but you're still not seeing the results you want and deserve.  Frustrated is probably an understatement right?  Chances are you probably just need a little tweak to your program to get things moving in the right direction.  And I suspect it's a small tweak.  Check out this link to give your own program a quick review and get yourself back on track to making that transformation.

Why Your Weight Loss Efforts May Be Failing

Time and time again I keep hearing people tell me they are not able to lose the weight they want because they are not interested in joining a gym.  Well I've got a little news for you, you don't have to.  Believe me when I tell you there is no magic air at your local gym that creates results.  No, it's the work that you put in while you're there that creates that's change. So know that transforming your body doesn't mean you have to be a member of a gym to get results.  In fact you can transform your body just using body weight exercises! Need a couple of programs or routines to get you started, and save those monthly membership dues? And of course there is always my DYNAMIC X -- The Anti-Boot Camp Class (click here for info).

Fat Blasting Bodyweight Workouts

Short, sweet and to the point.  If you take these Tips, Tricks and Info every Monday and apply them -- you are already on your way to transforming your body and getting the results you deserve. 

Get On Track and Stay On Track!

Mid Week Motivation: Don't Get It Perfect, Get It Started!

Your success is based on 2 things:

1.) A Plan

2.) Commitment to that plan

No matter how you slice it, it boils down to those 2 things. 

I know time and time again you've heard me share, encourage, scold, and even preach the importance of those 2 simple items.

Why?

• Because I continue to run into 2 types of people it seems.

• One is the group that feels they need more information to get the process started. 

The other is the group that tends to often feel overwhelmed because of the long lists they continue to make for themselves on their daily tasks lists.

Let's start with the people I know who fall into the first group.  These friends and clients of mine always seem to have questions about some new product or training philosophy they just read about.  They want to know does it work, how does it work and will it work faster than . .

Be clear, I do understand why we all do this at times.  We live in the information age.  A time when our typical Sunday paper contains more information than the average person in the middle ages would consume in an entire lifetime.  So it actually makes sense that we all want to be informed before we go out and just do it! 

But sometimes there is such a thing as paralysis through analysis. I believe most of you out there reading this already have enough information to get started transforming your body today.  You know the importance of a good warm-up, the importance of using rollers and tubes for self massage to alleviate pain and tight muscles, as well as how resistance circuit training and cardio intervals can speed up your body transformation process.  All that's really needed is for you to make a realistic plan and commit to it.  I suspect you don't need more info before you get started, you just need to get started.

Then there's the second group, the group of long list makers.  No matter when you run into them they don't have much time to talk because they are rushing off to do such and such, the next item on their long list of "to-dos". For some reason these people seem to feel that the only way they can reach their goal is to over schedule themselves.

You know what I've learned?

All it does is make you feel frustrated and overwhelmed.  The true secret to accomplishing your goals, making serious changes, is creating a reasonable plan. Trying to make it happen faster by adding more things to your list is just a recipe for disaster and frustration.  Don't beat yourself up.

• First get clear on what your priorities are, what you want to accomplish in the next 30, 60, or 90 days. I urge you to be fair and realistic about what it is that you want to change.

• Second, make a plan -- with a timeline (timelines work wonders for making you accountable).  Chances are you have enough information to create a good plan.  You can modify it along the way, but it will get you started and making progress.

• Third, do your absolute best to follow this plan no matter what!

I'll let you in on a little secret, I've been a member of both groups at one time or another.  But with practice and focus you can accomplish anything.

Now Go Out and Get It Done!

Here's Some More Tips, Tricks and Info To Get Your B-- In Shape

Well it's Monday again.  I do hope you had a great weekend.  Today I won't waste your time with a lot of verbiage and build up.  Let's just get right into it.

The first article I want to share with you is about how the American past time has gotten completely out of control.  What past time am I referring to. . . . . snacking.  One of the main causes it seems, is that so many of us eat on the go. These days, it seems there are not as many of the old family dinners many of us grew up with. In fact in my household for many years it was required that we all make time to sit down and have a meal as a family.  It was an excellent opportunity to not only assure a good meal was being consumed, but it was also a good time to be a "family".  We are all so busy much of the time we don't make time to actually sit down and eat as often as we used to, whether it's by ourselves, with family or friends.

Believe me this is rather eye-opening. The American Diet Then and Now

The second article was just too outrageous to not include today.  It's basically a review of how ridiculously high in calories some of the foods are at your local dinner and fast food joint.  There is actually a shake that is listed, from a rather popular food establishment, that is over 2,000 calories and contains more than 3 days worth of Saturated fat, in just one 24 oz. serving.  OUCH!

Definitely worth the read, if for no other reason than to see if any of your own favorites are on the list.  Top 8 Calorie Heavy Meals

Okay.

So let's say the above 2 articles don't really apply to you.  But at the same time you're really not where you want to be physically. Maybe you want to be a bit leaner.  Perhaps you have just have a few pounds left to get you to your goal.  I think this next one will do just the trick to get you over that little hump and seeing the results you want.  The Busy Guy's Guide to Getting Lean

So now you have the info:

Get On Track and Stay On Track!

More Tips, Tricks, and Info, To Keep You Making Progress!

I want you to succeed!

And my responsibility to make sure that happens, is by providing you with reliable, practical, accurate information.

Today I want to share with you a few articles that I thought were outstanding.

The first discusses a new study that just came out that supports why exercise is so important when it comes to transforming your body.  I know often times people feel all they need to do is work on their nutrition (diet).  That is the most important aspect for sure, but guess what?  Exercise actually helps you to control your food craving because of the hormones it stimulates. 

Exercise May Help Regulate Body Weight

To keep it simple and plain, the article discusses how certain hormones are released in the body just before and just after eating.  What the research is now showing is that exercise actually affects the hormones that encourage the desire to eat as well as the one's that tell you when you've had enough.  Just another reason to make sure you get your exercise in regularly.

I don't know if you knew this or not, but there is a growing movement of fitness coaches that are celebrating the effectiveness of the row machine for cardio.

Making The Cardio Scene With The Rowing Machine

For one, the row machine works the total body, unlike the traditional treadmill which just asks you to pick up your leg while it carries the other one back for you effortlessly.  The row machine, with proper instruction, is a great tool to work your entire body and be able to utilize interval training easily in your cardio routine.  So, it's low impact, works the total body, and you can utilize cardio intervals with ease, sounds like a good addition to your cardio choices.

If you're like me, you enjoy having tips or cheat sheets to help you stay on track.  Just some quick notes to keep you focused, are easy to remember, and get results.

I think you'll like this one:  Tips to Help You Lose Weight and Improve Your Fitness

So there you have even more info to help you --

Get On Track and Stay On Track!

Mid Week Motivation: I'm Not Losing Weight, Am I Still Making Progres?

I have to apologize right up front.  I realized today, after thinking a little deeper on the issue, I may have mislead and confused some people. I claim that I want to give all of you accurate, practical information that will help you achieve your goals.

So for the record, let's get this specific issue clear.

Over the past week I have received several questions asking, "If I'm not losing weight (on the scale) am I still making progress in my training?"  This is an excellent question and a great one for Mid-Week Motivation.

The short answer is Yes!

Remember, a pound of feathers weighs the same as a pound of fat, which both weight the same as a pound of muscle. 

The difference is one of space.

Think of body fat as taking up the space of a grapefruit, while the same weight of muscle would only take the space of a tangerine.  So while you may not see the numbers change on the scale, you should notice a difference in how your clothes fit -- because your muscle takes up less space, you should see the progress in inches first, not weight.

What I mean by that is, you may not see your loss of body fat on your typical bathroom scale, but that does not mean you haven't gotten rid of some unwanted body fat.

When you begin a good nutrition and exercise program it is not unusual to initially see the overall body weight number on your typical bathroom scale actually go up. 

Why?

Because if you're like most of the population, chances are you've been under-eating.  Meaning, you've probably been consuming way too many carbohydrates and not near enough protein to feed your muscles properly.  So when you start eating properly, your muscles soak up all those extra calories because they have been starving all this time.  And in most cases, the muscles soak up the good nutrients a bit faster than you are able to burn off the extra body fat (stored sugar for energy).

To take it one step further and hopefully make this a bit more clear, think of it this way.  From what I've gathered from my research, we are all born with a certain number of fat cells and a certain number of muscles cells.  The amount of each of these does not change!

What does change is the size (volume, amount of space they take up) of each of those types of cells.  You can shrink your fat cells through exercise and good nutrition, thus creating a "smaller", healthier you.  While at the same time slightly increasing your muscle cells (which take up less space) which thus allow you took look smaller, feel better, and live longer, all without seeing much change on your typical bathroom scale.

So again, YES, you may still be making progress even if you don't see the number decreasing on your typical bathroom scale.

Lastly, I've been saying "typical bathroom scale" throughout this blog, because technology has now advanced to a point where you can buy a bathroom scale that will provide you with a body composition number (body fat compared to lean muscle).  They are relatively inexpensive and do a decent to good job of giving reliable information on which to base your progress.

So don't get down on yourself just because you don't see the number decreasing on your typical bathroom scale.  Instead, get a better bathroom scale, keep planning your meals in advance to stay on track, and get your exercise in consistently with no excuses.

Now Go Out and Get It Done!