22 Oct

How to Live a Successful Fitness Lifestyle

Question From Ann, NewYork City: Every time I begin a fitness program, life gets in the way, I start stalling and before I know it I’ve fallen off the wagon and gained 5lbs. I can’t really afford a personal trainer but I can see how they can help you stay on track. I’ve tried DVD’s and classes with no success. Is there anything out there that can help me.

Answer : Thank you Ann for your honesty, I know many women have similar frustrations while pursuing their fitness lifestyle. There’s a lot of new research out there in the Fitness world and from that dearth of research is a new hybrid of personal trainers. They’re called Fitness Lifestyle Coaches, they can provide both exercise and behavioral guidance and they are a cheaper alternative to a Personal Fitness Trainer. I will address your question in the mindset of a Fitness Lifestyle Coach so you will catch a glimpse of how the lifestyle fitness coaching process can work. Continue reading

17 Oct

Obesity and Your Fitness Identity

On today’s news there was a report that said the by 2050 half of the adult population will be obese, I’m not talking about a bit overweight here I’m talking about full blown obesity. This means that half the people you know in 2050 will be really fat! And you could be one of them unless you take action. This news report got me thinking about how people could do this to themselves. At the end of the day a person is obese due to the lifestyle decisions that THEY MAKE, it is not forced upon them, they CHOOSE to be obese through the actions that they take. Everyone is control of there own actions.

When personal training obese people, over time I notice a shift. This is a shift in their identity, the way they see themselves. Let me explain a bit more about identity, your identity is a set of “rules and beliefs” that you comply to and act out in your life. Here are a few examples about identity:

Take the school shootings that happen is America, the killer has a set of beliefs in their mind that everyone is out to get them, everyone hates them, everyone is evil and they hate them. They believe these things so intensely that they are forced to act upon these beliefs. What you believe tends to manifest itself in your reality. Lewis Hamilton has a set of rules that state that he must give is 110% in every race he is in. He has beliefs that say he is an excellent driver and among the best in the world. Can you imagine where Lewis would come in a race if he only put in a bit of effort each race and he thought he was a below average driver?

I personally have specific rules that state I must workout Monday to Friday, I must only eat healthy and nutritious foods. I believe that I am a fit and healthy person. The things I do conform to my beliefs, I won’t eat fast food as it breaks one of my beliefs, but I will push myself hard on every workout I have.

Think about the beliefs that you have with regards to health and fitness, take some time to do this, then write them out and see what you have, you’ll probably notice that you have been behaving true to you beliefs. I get my personal training clients to do this form time to time, it highlights areas that are holding them back.

For example I was doing fitness training with on lady client and she believed she was a fat overweight person. So we set about to change this. She started doing personal training three times a week and after a couple of months I asked her “What type of person works out three times a week?” she replied “I suppose a fit and healthy person does”, “Congratulations you are now a fit and healthy person” I said.

Through her new actions of working out regularly, that she considered being fit and healthy, she now saw herself as a healthy person and started to believe she was fit and healthy too.

She now believed that she was a fit and healthy person, as apposed to a fat overweight one, this new belief empowered her to start making healthy changes in her life towards getting slim, these changes were easy to make because they were congruent with her new fit and healthy identity. If her identity was still a fat and overweight one, making healthy changes would be hard because they would not be congruent with her identity so the changes would be rejected and she would act and do things that reinforce her fat overweight identity, i.e. sitting on the sofa eating cake.

17 Oct

Basic Tips When Creating and Executing a Fitness Guide

We live in a world where getting fit is becoming more and more desirable. There are gym advertisements every which way you look and advertisements for work out videos and weight loss books in every magazine you pick up. However, despite the popularity of working out, it will not happen overnight. Instead of subscribing to a fad workout or diet, you should develop a fitness guide that will keep you fit and healthy for a lifetime rather than for a few weeks. Part of any fitness guide is consistency and diversity. The following are some tips to help you develop and stick with a fitness guide.

Start Slow

If you are new to working out, then you need to start slow. This is not just because your endurance will be lower than other folks, but it is because if you do too much too soon, you risk seriously injuring yourself. Thus, do not expect to run a marathon in the first months of using your fitness guide. Instead, you want to build up your strength and endurance. Try new activities and monitor the affects on your body. You should try to do small repetitions of different exercises and work your way up when it comes to swimming laps or running.

Make Long- and Short-Term Goals

Next, when developing your fitness guide, it is important to really make goals that are both long- and short-term. Having goals will help you stay motivated. This is why it is so important to have short-term goals. The more goals you reach, the more likely it is that you will feel inspired to keep at your fitness guide and to change the way you live your life. Long-term goals are great too because you will be reminded of these when you reach your short-term goals.

Similarly, when you reach a goal, you should celebrate. This does not mean going out for a milkshake or eating a tub of ice cream in one sitting. Instead, do something that helps you stay with your fitness guide. Buy some new gym clothes, book a trip to an exotic location, buy books to help you understand your body, and treat yourself to a massage. This way, you can stay motivated and will have things that help your overall health.

Learn Proper Form

When it comes to a fitness guide, quality and not quantity matters: you need to do the exercises right or they will not be effective. Thus, instead of racing your way through crunches, make every single one count. Watch videos and talk to experts so that you learn how to do exercises properly. This is not only so that your exercises are effective but also so that you protect yourself from harm. If you are not lifting weights correctly, you risk severely hurting yourself. If you are hurt, you will not only be in pain but will have to curb much of your fitness guide.

Similarly, always stretch before any workout. This will make your fitness guide that much successful. This way, you can be sure that your muscles are ready for what’s to come, and you can avoid injury.

Create a Well-Rounded Guide

Lastly, when developing and executing a fitness guide, you need to make sure that you tackle all areas of your body. You want to do more than run. Instead, make your fitness guide as diverse and all-inclusive as possible. Include weight lifting of the arms and legs, work on your abdominal area with crunches and similar exercises, and get your heart rate up with swimming or running. Yoga is a great way to stay fit and to keep you limber and flexible. This way, you can be sure you are working your whole body and improving your overall health.

13 Oct

Dieting and Fitness

A lot of people these days are getting a bit more health and fitness conscious. But it does not just stop there. These health and fitness nuts have one common goal and desire to sculpt their bodies into shapes fit to be flashed on magazine covers. Because of that, fitness centers like health gyms and spas have been flourishing all over since these establishments provide what these health and fitness buffs want and need.

The domination of weight loss merchandises, exercise machines, and other fitness and health paraphernalia is getting pretty much evident as it gains control over communication waves and has made its way into our households. And yet, as you would most probably already know, exercise alone will not give you the beautiful body you have been wishing for. Being body beautiful requires a specific degree of responsibility and discipline, not just with training and exercise, but also with your diet. To be completely immersed on the road to health and fitness, you will need to pair up exercise with the proper diet. And proper diet means knowing what food to eat.

Having a proper diet is just as vital as getting adequate exercise. Dieting or choosing the right food to eat offers a person the important nutrients that he needs in order to repair muscles that have been damaged or worn out, and helps such muscles to develop and be restored in a healthy manner. In short, one should never take dieting for granted. The popularity of keeping fit has given rise to the creation of several health programs and strategies for dieting from many health and diet experts. The high-fat diet and the high-carb diet are among those popularized diet strategies that have invaded our suddenly health conscious society. And so the big question now is which of the two diets is better and more effective? To answer this, let us first dissect the basic differences between the two diets.

A high-carb diet is that which requires a person to concentrate on ingesting only foods that are rich in carbohydrates. While presumably so, a high-fat diet is that which sanctions foods that are rich or high in fat. Now, we all know that carbohydrates are high in glycogen, and this element gives a person a rather high level of energy. Fats, on the other hand, are the richest calorie source.

But the most important thing to keep in mind is that no matter what diet you follow, the one that will work best for you is the one that is right. Remember that our bodies react differently to stimuli. So to have a fit, healthy, and sexy body, stick to the diet that satisfies you best.

8 Oct

Newport Beach Personal Trainer Diet Tips

I have learned through my business as a Newport Beach Personal Trainer that dieting is the number one obstacle most people have trouble overcoming while trying to get fit. Even people who are diligent exercisers, who hit the gym with full intensity and always make sure to get enough rest to recover, somehow usually find themselves a bit confused as to want constitutes a good diet. Even in cases when people feel confident that they know how to eat right, most have difficultly actually following a good diet. Continue reading

3 Oct

Keeping a Fitness Log For Weight Loss

Losing weight is difficult, but one thing that can make it easier is looking at where you have been and how far you have come. This is what a fitness log is for, and many nutritionists and personal trainers encourage their clients to use them. A fitness log will allow you to keep track of what you are doing and what kind of progress that you have made. Putting together a fitness log will be enormously beneficial to you if you want to lose weight and get fit!

While there are many different fitness logs and workout journals that you can purchase at the bookstores and hobby shops, you will find that you can just as easily use a normal notebook. Just remember to date every page and soon enough you are going to have a lot of data that is quite valuable to you. You do need to keep up with it every day, and the more information that you put in, the more useful it will be.

When you are interested in keeping a fitness log, what should go into it? One of the easiest things to record from day to day is going to be your weight. Weigh yourself every day at the same time and you will soon be able to see what your progress is like. While your weight is going to fluctuate from day to day, there is going to be a clear line of progression that allows you to figure out how well you are doing. You may also want to record how you feel that day and whether you feel that your health is going. This can be an instrumental factor in tracking what affects your weight.

Another thing that you can put down in your fitness log is what kind of food you ate that day. Even the act of writing down all the food that you eat can make you more mindful of the dietary choices that you are making. Even if no one looks at them but you, you will find that you are in a perfect place to see how what you eat affects how much weight you lose or how much weight you gain. Having a record of how different foods affect you can also help you make better food decisions in the future.

Keep track of your exercise routines as well. When you keep track of them, you are going to be able to figure out what kind of routines work well for you and which ones strain you too much. You will also be able to see how consistent you are being about your workouts and whether you are sticking with your goals. You can always mark of a successfully completed week through stickers or a star in your fitness log.

30 Sep

Best Way To Keep Fit

If you want to have and keep a healthy well-toned body, a good gym or health club can offer you a variety of equipment and services to help you meet your goals. But remember that not all fitness clubs are equal.

You want a fitness club that’s in it for more than your cash. It should be fully committed to health and quality service so that you see positive results as quickly as possible. It should offer an informed professional staff that can guide you through your workouts and show you how to use new equipment. And it should offer a variety of programs that focus on different aspects of fitness and health. Having a professional nutritionist on staff is another important feature you should look for.

One health and fitness club you can count on is 24 Hour Fitness, with have five types of clubs to meet your unique needs. The Ultra Sport club offers all the amenities and is set up for every type of workout you can imagine, from basketball and volleyball to saunas and spas. You can even sharpen your rock climbing skills. There’s a kids’ club, so you won’t have to hire a baby-sitter and a complete juice bar for dietary health. After your workout, you can get a wonderful massage or visit a tanning booth. 24 Hour Fitness’ Super Sport Clubs include many of the same amenities, without the massage or rock climbing. Similar to the Super Sport, the Sport Club doesn’t offer tanning. The Active club type focuses on the basic – weight training, cardio workouts, sauna, steam room, and a kids’ club. Finally, the Fitlite club offers a complete cardio workout and some group classes.

Operating since 1983, 24 Hour Fitness is the biggest privately owned and operated fitness center chain in the world with over 385 clubs. For years, they’ve maintained a expert staff to help their clients get the most out of their exercise program, and they use qualified nutritionists to complement working out with great advice on the foods you should – and should not – eat.

Signing up to a new club only to find that they have incomplete facilities and gaps in their equipment offering is a real disappointment and a waste of time and money. You won’t be disappointed at 24 Hour Fitness. They maintain state-of-the-art fitness equipment for every workout need. You’ll never have to stop your workout because the equipment broke down, and you won’t have to wait until a machine becomes available to get the exercise you need.

They offer team sports facilities and group classes to help you learn new skills and enjoy your friends at the same time. 24 Hour Fitness classes cover a wide range of exercise interests, such as pilates, strength training, aerobic workouts, yoga, and water workouts. Their worldwide instructor team includes over 7000 professionals, and 24 Hour Fitness keeps them up on the latest techniques by offering in-house training for Group Trainers.

You can choose from a range of membership types to meet your schedule and your budget at 24 Hour Fitness. Four types of all-club memberships give you privileges at facilities everywhere, and three different one-club options allow for savings, great workouts, and short-term fitness programs.

Since they have facilities all over the world, travelers will want to take advantage of the Passport Program, where you can workout at other private fitness centers as part of your membership in 24 Hour Fitness. All you need is your 24 Hour Fitness Passport Program ID and a reasonable fee to get a great workout at any Passport Program member’s facility.

In 2000, 24 Hour Fitness made a bold move when they entered into partnerships with five world-famous athletes to advocate fitness and make fitness a way of life for all of us. Representing the qualities 24 Hour Fitness values (determination, hard work, persistence, and a positive attitude), these sports super stars are role models and living proof of the benefits of exercise and good health. Lance Armstrong, Shaquille O’Neal, Magic Johnson, Andre Agassi, and Jackie Chan signed on to represent 24 Hour Fitness and bring good health to the people.

28 Sep

Reduce Childhood Obesity Through Food, Fitness and Fun

The ever growing problem of childhood obesity is challenging community based and commercial organizations. The health care industry is very concerned about this “epidemic” because the cost of care for these children continues to rise, and will continue to increase as these children grow into adulthood. Across Canada, 1 in 4 children are considered overweight or obese according to the Ontario Medical Association. What can be done?

Family cycling together – staying fit and having fun!There are a variety of factors that contribute to obesity in children. These include genetic, environmental, behavioural and social issues. It’s not just a matter of over eating or under exercising or a lack of willpower and self control. However, if the problem is going to be addressed, it does come down to personal and family commitment to making a change.

So, what can you do if you have a child struggling with their weight? The approach I would recommend comes down to food, fitness and fun for the whole family. This could be a significant lifestyle shift but if you’re concerned about your child’s health, it shouldn’t be a big deal. Here are some tips.

  • Avoid skipping meals, especially breakfast.
  • Work on incorporating more home made meals into your diet instead of eating out or using heavily processed foods for major meals.
  • Try to include foods from at least 3 of the four main food groups in each meal. Plan meals and snacks so you’re choosing a variety of nutritious, tasty foods.
  • Limit the serving sizes of snacks and limit snacks to 1 or 2 per day. Choose things like fresh fruit and yogurt or cheese, a muffin or cereal with milk.
  • Allow your child to enjoy their favourite foods in moderation.

Of course, exercise and overall activity level is equally important as how many calories your child consumes. We all know we should be more active for our general health and well being. Here are some activity suggestions.

  • Encourage your child to aim for at least 30 minutes of vigorous activity 5 days a week.
  • For family activities, choose a variety your family will enjoy.
  • Choose activities that can be done from home like walking, cycling, hiking and playing games outdoors.
  • Limit screen time (television, video games and computer time) to less than 2 hours per day.
  • If your child has a television in their bedroom, remove it. A research study showed children with a TV in their room watched close to 5 hours more programming than those without.
  • Exercise with your child and set a good example for them. Community or in home exercise programs are an ideal solution.

As you can see, dealing with childhood obesity requires a lifestyle change for the family. You can not expect your child to do everything on their own. Your role as a parent is to support your child’s change to a healthier lifestyle. Ultimately it will benefit your entire family for years to come.

27 Sep

Health and Fitness Tips to Eliminate Stress

Our society is one that is under a lot of stress and this stress is literally making people sick. Stress can run down your immune system, cause sleep problems such as insomnia or over-sleeping, cause gastrointestinal issues such as ulcers and much more. It is extremely important to add a health and fitness routine to your daily life in order to feel better and to reduce stress levels. Stress can be caused by a number of factors such as an illness, a death of someone you love, job expectations, financial difficulties, relationship problems and many other reasons. It is important to understand where the stress is coming from and to learn how to eliminate it from your life.

When developing a health and fitness plan, it is very important to include an adequate amount of exercise. Exercise is not only good for the body, but it is also a great natural aid in reducing stress and tension. Activities such as walking, biking, aerobics and swimming can be great examples of good exercise habits. The average person would greatly benefit from working out for at least thirty minutes, three-five times per week. Exercise alone can greatly reduce stress and anxiety and many doctors highly recommend some form of exercise for their patients who are experiencing an unhealthy level of stress.

Another factor to consider when creating a health and fitness plan is a healthy diet. It is imperative to avoid sugary foods, caffeine, salty foods and foods that contain empty calories such as candy bars. These foods should be replaced with healthy alternatives such as fruits and vegetables, foods that are rich in protein such as nuts and cheese, and yogurt. A proper diet can help to build up an immune system that may be weakened by high stress levels. When the immune system is weakened, there is an increased chance of getting an illness or disease. One should also cut out red meats and eat lean meats such as chicken or fish. These changes can greatly improve the way that a person feels.

It is possible to reduce stress by utilizing a health and fitness plan. It is important to speak to a physician about the stress that a person is feeling and to gain assistance in creating a treatment plan. Stress can interfere with your health and happiness and the sooner that it is under control, the better.