One of my favorite guest articles. Always timely regardless of the time Athletes and Warriors!.
Experts have estimated that every living human being has or has had to deal with some degree of depression in their lives. Some more severe than others, but it is a real tangible problem in the world. Imagine never needing any medication with its sometimes dangerous side effects and multiple doctor visits to deal with depression's many symptoms by making one simple inexpensive lifestyle change. Check out today's guest article then click here, fill out the fitness profile form to get your exercise prescription for a happier, healthier life. -Nate Exercise As An Antidepressant Exercise is being touted as a viable component for treating depression, schizophrenia and alcohol addiction, according to a report published in the American Psychological Association. This is a review of studies going back to 1981, so it's not new research. One thing that's interesting is this review finds non-aerobic exercises such as weight lifting to be just as effective in treating psychological ailments as aerobics. The researchers say most regular exercises, including simply going for a 20-minute walk three times a week, is apparently more effective than placebo pills in reducing symptoms of anxiety in some patients. In my view, this study almost nailed it, but not quite. In my book, drawing on the best research, I contend exercise is a placebo. And while it makes you feel better, let's not give it more curative power than it deserves. Just taking the time off to go exercise is something that can be psychologically good for you because you're taking a break from what's bothering you. If you enjoy exercising, do it, and you'll probably feel better. But this isn't true if you hate it. The main point in my book, "Eat, Drink and Be Merry," is to embrace those activities that you have fun doing because, ultimately, they'll be the most beneficial. Source: Professional Psychology: Research and Practice, US Sports Online Strength and Conditioning is Powered by:   
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Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Sunday, January 15, 2017
Exercise As An Antidepressant
Tuesday, January 10, 2017
Fitness Model Plan Transforms Dad Body- Ripped in Only 12 Weeks
Athletes and Warriors!
The sound science of fitness that worked in 2016 will work in 2017 and beyond!
Savvy athletes and warriors understand that as long as they are alive, they can take another step forward. Much like the young man in today's feature transformation. Take note of the fact that it took him 2 years to commit once he was convinced that it was not another online scam. Can you identify with that line of thought?
When you run out of excuses and reasons to not take action. All you have left is to act. I pray that today's transformation will inspire at least one person to act and stay in action mode in their fitness progress for life!
-Nate
Fitness Model Plan Transforms Dad Body- Ripped in Only 12 Weeks
Dan did So Amazing in Only 12 Weeks. Week by week I would see him getting in better shape, losing weight and feeling great.. He dropped 19+ lbs, 6″ off His Stomach and 6+ % Bodyfat!!
Dans Stats
Week 1-
Weight- 190.7 lbs
Waist- 37″
Bodyfat%- 16.33%
Week 12
Weight- 171.3 lbs
Waist- 31″
Bodyfat%- 9.91%
Dan’s Story
I came across the Hitch Fit website a few years ago and always thought the results were too good to be true and that is was another online scam. Despite my initial impressions, I was still curious, then one day I recognized an old work colleague on the website and this then gave me the reassurance Hitch FIt was the real deal. It still took me a couple more years to finally commit, I was always concerned how I would manage the requirements of the program around my shift work and family life, but I am glad I finally did, my only regret was putting off the decision for so long.
Micah is very clear at the beginning of the program, you need to be 100% committed to changing your life. I can only reinforce this point, the program is tough, it does impact your lifestyle, your family, and your kids. However, 12 weeks is such a short period of time in your life to ensure you are the fittest and best version of yourself you can be. The effort required to complete the program is worth every bead of sweat and every ounce of pain, as you will NEVER look back once you complete the program.
The first week was brutal, I struggled with the volume of exercise and my body struggled to recover, but as time went by all the unnecessary wasteful things I was doing at home, like watching TV, especially watching nothing in particular became not so important and this freed up time for exercise or food prep. The results as very quick, even at the end of the first week, (despite giving up coffee) I noticed increased energy levels, consistent energy levels, and improved sleep length and quality.
Well the day finally came to see my progress from week one, I was apprehensive, I had worked so hard during the week I did not see any difference in the mirror and did not want to be disappointed. I stepped on the scales, well was I surprised, I had lost 3.3 lbs in the first week, whilst some of this is probably water weight, I continued to lose weight and inches every week, in numbers I would never have expected to be maintained.
Week five came along and I hit a hurdle, I injured my back and couldn’t move for two days, I was flat on my back in bed. I thought the week was going to be a write off, the world was working against me to stop me completing the program. I sought treatment and rested for the two days and managed to continue the program for the remainder of the week.
“I found the program interesting and the changing weight program every four weeks, helped keep the motivation levels high.”
Another challenge I found was the nutrition plan, whilst I generally enjoy most foods, I have never enjoyed or even liked oatmeal. It was a real struggle for me and the beginning of the program, well it’s amazing what 12 weeks does, as it is now my preferred breakfast, even after finishing the program.
The program is both physically and mentally exhausting, my main advice to anyone contemplating the program, trust yourself, commit to the journey, commit to becoming the best version of yourself, and trust the program. You will have highs and low through the program, enjoy the highs, work hard through the lows. You will have obstacles, these are to test you, not to stop you. The results and benefits are worth every bit of energy you expend on the program.
Regards
Dan
The sound science of fitness that worked in 2016 will work in 2017 and beyond!
Savvy athletes and warriors understand that as long as they are alive, they can take another step forward. Much like the young man in today's feature transformation. Take note of the fact that it took him 2 years to commit once he was convinced that it was not another online scam. Can you identify with that line of thought?
When you run out of excuses and reasons to not take action. All you have left is to act. I pray that today's transformation will inspire at least one person to act and stay in action mode in their fitness progress for life!
-Nate
Fitness Model Plan Transforms Dad Body- Ripped in Only 12 Weeks
Dan did So Amazing in Only 12 Weeks. Week by week I would see him getting in better shape, losing weight and feeling great.. He dropped 19+ lbs, 6″ off His Stomach and 6+ % Bodyfat!!
Dans Stats
Week 1-
Weight- 190.7 lbs
Waist- 37″
Bodyfat%- 16.33%
Week 12
Weight- 171.3 lbs
Waist- 31″
Bodyfat%- 9.91%
Dan’s Story
I came across the Hitch Fit website a few years ago and always thought the results were too good to be true and that is was another online scam. Despite my initial impressions, I was still curious, then one day I recognized an old work colleague on the website and this then gave me the reassurance Hitch FIt was the real deal. It still took me a couple more years to finally commit, I was always concerned how I would manage the requirements of the program around my shift work and family life, but I am glad I finally did, my only regret was putting off the decision for so long.
Micah is very clear at the beginning of the program, you need to be 100% committed to changing your life. I can only reinforce this point, the program is tough, it does impact your lifestyle, your family, and your kids. However, 12 weeks is such a short period of time in your life to ensure you are the fittest and best version of yourself you can be. The effort required to complete the program is worth every bead of sweat and every ounce of pain, as you will NEVER look back once you complete the program.
The first week was brutal, I struggled with the volume of exercise and my body struggled to recover, but as time went by all the unnecessary wasteful things I was doing at home, like watching TV, especially watching nothing in particular became not so important and this freed up time for exercise or food prep. The results as very quick, even at the end of the first week, (despite giving up coffee) I noticed increased energy levels, consistent energy levels, and improved sleep length and quality.
Well the day finally came to see my progress from week one, I was apprehensive, I had worked so hard during the week I did not see any difference in the mirror and did not want to be disappointed. I stepped on the scales, well was I surprised, I had lost 3.3 lbs in the first week, whilst some of this is probably water weight, I continued to lose weight and inches every week, in numbers I would never have expected to be maintained.
Week five came along and I hit a hurdle, I injured my back and couldn’t move for two days, I was flat on my back in bed. I thought the week was going to be a write off, the world was working against me to stop me completing the program. I sought treatment and rested for the two days and managed to continue the program for the remainder of the week.
“I found the program interesting and the changing weight program every four weeks, helped keep the motivation levels high.”
Another challenge I found was the nutrition plan, whilst I generally enjoy most foods, I have never enjoyed or even liked oatmeal. It was a real struggle for me and the beginning of the program, well it’s amazing what 12 weeks does, as it is now my preferred breakfast, even after finishing the program.
The program is both physically and mentally exhausting, my main advice to anyone contemplating the program, trust yourself, commit to the journey, commit to becoming the best version of yourself, and trust the program. You will have highs and low through the program, enjoy the highs, work hard through the lows. You will have obstacles, these are to test you, not to stop you. The results and benefits are worth every bit of energy you expend on the program.
Regards
Dan
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http://bit.ly/USSportsMarketing
Friday, December 30, 2016
Try These Fatigue-Fighting Foods
Have trouble getting started in the morning?
Feel sluggish in the afternoon? Ready to crash come evening? You're not alone. Many people, especially women, are constantly suffering from a lack of energy. Fatigue can be caused by a number of different factors, but for many people, poor nutrition is to blame. Since food is the body's fuel, how well you're able to perform during the day may be directly related to what foods you fill up with during meal and snack time. When it comes to energy levels, foods and drinks that play the biggest role are carbohydrates, protein, water, and caffeine. Here's how to include them in your diet: Carbs for Energy Your body needs some carbs. Yes, you heard it right. Carbs! A combination of complex and simple carbs is what to aim for to get maximum benefit. Complex carbs are slower to burn and include foods like whole grains and starchy vegetables (squash, potatoes, carrots, and pumpkin). Whole grains that are high in fiber are what you need for sustained, long-lasting energy. Look for bread that contains two to three grams of fiber per slice. For a healthy dose of simple carbs, stick with fresh, whole fruits. Protein for Stamina While carbs supply energy, protein is responsible for releasing the energy. Protein is also essential for cell growth, the transport of nutrients and hormones through the body, healthy muscles, and a properly working immune system. Be sure to eat a source of protein at each meal, whether lean meat, fish, poultry, beans, eggs, soy, nuts, or low-fat dairy. Water for Refreshment Essential to survival, water is also essential for energy. When you consider that two-thirds of your body is made of water, you're reminded how important water is to health and wellness. Water helps to control your temperature, helps you digest food, lubricates your organs, and plays a major role in creating energy molecules. If you're depleted of water, you probably feel depleted of energy. If you're dehydrated, you'll feel completely dragged out. Without enough water, your body will work overtime to re-hydrate itself instead of producing energy. Caffeine for Stimulation Caffeine is a stimulant that works by exaggerating the effects of your natural hormones, causing your heart to beat faster and your breathing to increase, making you feel more alert. Perhaps you're one of the millions of people who drink one or more cups of coffee in the morning. If so, you know the powerful effect caffeine has to jumpstart your energy level. Besides coffee, caffeine is also found in tea, sodas, herbs, and chocolate. Be aware that too much caffeine can make you feel jittery, interfere with your sleep, and cause dehydration. Additional Tips Keep in mind that overeating, no matter what food, may cause sluggishness. Instead of three large meals, try eating several small meals (don't forget breakfast!) throughout the day to give you constant bursts of energy. Too much alcohol or a vitamin deficiency is often to blame for low energy levels. For women, a dragged out feeling could be caused by anemia (low iron) due to their monthly menstruation. If you still feel fatigued and lethargic after eating a well-balanced diet, contact a food professional or your physician. Stress, medications, diseases, sleep problems, or lack of exercise may be to blame, and getting these under control will get your energy level back where it belongs. One of the most proven ways to increase your energy levels is to participate in a consistent, challenging exercise program. My passion is to help people, just like you, improve their energy levels and their overall quality of life. Call or email me today to get started on a fitness plan that will put some pep in your step. Personal Trainers and Strength Coaches Click Here
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Monday, December 26, 2016
Types of Exercise
 Click here to get your custom strength,conditioning,nutrition and lifestyle program today! With your 2017 exercise programs and off-season/in-season strength and conditioning programs in full swing, I though it would be a good idea to help all understand that your programs has a few components that must be implemented in a balanced manner for maximum success. Thanks to our pals at Johns Hopkins for breaking it down for us. -Nate Types of Exercise From John Hopkins Health Fitness is most easily understood by examining its components--cardiovascular endurance, muscular strength, muscular endurance and flexibility. Cardiovascular endurance is the body's ability to do large muscle work, i.e. moving the body over a period of time. This ability is dependent on the cardiovascular system's ability to pump blood and deliver oxygen through your body. Cardiovascular endurance should be a central component of your overall fitness program. Improving cardiovascular endurance increases your supply of oxygen and energy to your body. It also decreases your risk of heart disease, stroke, high blood pressure and other life-threatening diseases. When a heart is well-conditioned, it is like any other muscle--it becomes stronger and more efficient. A normal heart beats at a rate of approximately 70 beats per minute at rest or about 100,000 beats a day. The well-conditioned heart can actually beat as few as 40 times a minute at rest or approximately 50,000 beats per day. A well-conditioned heart conserves energy, and can supply oxygen-rich blood to the rest of the body with half the effort. Strength is the ability of a muscle or group of muscles to exert an amount of force, typically in a one-time burst of effort. Weight-lifting (or "resistance training") is a classic example of strength-training because it increases muscle strength and mass, as well as bone strength, by placing more strain on muscles and bones than they are used to. When you lift weights, muscles are forced to meet that challenge by generating more force-generating proteins to feed the "fibers" that grow during exercise. Most muscles have a combination of two types of fibers that are challenged during strength-training activities: Fast-twitch fibers provide the explosive force needed for weight-lifting or activities such as sprint racing. Slow-twitch fibers are for endurance, such as the ability for muscle to withstand fatigue. Most muscles have a 50-50 blend of fast-and slow-twitch fibers, but others have an advantage one way or the other. When you make muscles work harder, you actually tear these fibers. As they rebuild, they get stronger and bigger, resulting in harder, tighter and larger muscles. Muscle Endurance is the ability to resist fatigue and continue to exercise over long periods of time. While strength-training is needed to maintain muscle strength, endurance training is required to achieve stamina. Muscular endurance is the ability of muscles to continue working strong without rest, such as the ability of a quarterback to throw long pass after pass. Flexibility is the ability of joints and muscles to achieve a full range of motion. This results in the preventing injuries and helps keep your body feel comfortable after exercise. Despite popular opinion, there's no evidence that you should lose flexibility as you build muscle. Unfortunately, there is truth that the natural aging process can rob you of muscular strength, endurance and flexibility--if you don't maintain them. That's why a regular fitness regimen becomes increasingly important as you age.
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Monday, November 7, 2016
Before and After Weight Loss of Friends!
One of the most fun, challenging parts of my work is convincing many who struggle with excess body fat that what you "have always done" will never work. You can just simply see evidence by the fact that you have to go back to the same cycle of up and down weight loss and weight gain.
This unfortunate cycle fools the body into thinking that its starving and makes it harder and harder for you to lose body fat. Whether its January 2, April 2, or September 2, which are the typical months that many people rush to gyms, fitness studios, kick boxing classes and the like to start another failed weight loss cycle. I know you are smarter than that. As you check out today's transformation; take note of how these fabulous young ladies changed their minds bout fitness long before their bodies show said change. -Nate Before and After Weight Loss of Friends!Cindy and Beckie are friends who both had amazing Hitch Fit Online Personal Training Transformations! I just had to share these remarkable photos! Beckie and Cindy have both undergone incredible Hitch Fit Online weight loss transformations. What’s so great, is that these two have been friends for years! BUT Beckie moved away from Kansas City and Cindy didn’t even realize that she was doing Hitch Fit. We have a friends who do Hitch Fit together, usually because one inspires the other, but this may be a first for friends who had no idea the other was doing it, and both had incredible and inspiring transformation stories! Since both Cindy and Beckie are from Kansas City area (Beckie lives in Tennessee now), we were able to have each of them come on Better Kansas City show with us. Check out each of their inspiring weight loss stories below. Beckie had an over 45 pound weight loss and did her first Bikini Model Competition who lost 3o pounds and got in amazing Bikini Body Mommy shape  Cindy is a Kansas City mom who lost 3o pounds and got in amazing Bikini Body Mommy shape!  Ready to lose weight with a friend or significant other? Watch this Bikini Mommy profiled on Better KC Check out Hitch Fit Couples Weight Loss Plan 
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Monday, August 22, 2016
Busy Traveling Dad has close to 90 lbs of Weight Loss with Hitch Fit Online Personal Training
And its another Home Run for our friends at Hitchfit! As you can see these amazing transformations are not the sole property of bodybuilders and aspiring fitness models. Warriors come from all walks of life, but have two things in common:
1. They made a written in stone decision to do something about their health 2. They sought a reliable, trustworthy pro to help them. I don't need to sell you on this program. I want to share it with those who have gone through step one and are ready for step 2. Nate  Name: Sean Hedenskog Hometown: Lenexa, KS Age: 43 Height: 6’5” Occupation: Technical Instructor Weight Before: 378.6 pounds Weight After: 292.1 pounds Weight Lost: 86.5 pounds Duration: 8 months  I have always had a love affair with food! I seem to associate events in my life with the meals that I have had. My story starts with the summer of 2012 when I completely lost all sort of will power. Just like many I was going through many things in my life and I was turning to food for comfort. I was dining at Church’s Chicken two or three times a week. I would consistently find myself getting a sausage croissant breakfast sandwich, a chocolate long john and a 44 oz. Coke for breakfast at QuikTrip at least twice a week. It all came to a head when I was planning for a business trip to Hawaii and realized that all my dress pants wouldn’t fit!!! I had to go and get some new ones before I left for the trip. I was devastated as the pants I had to buy where size 54. Although I had been active trying to get in my 10,000 steps a day on my FitBit pedometer my company so generously outfitted me with, I was failing. I was out of control! While I was in Hawaii for two weeks I promised to start getting in shape and set a goal to walk at least 10,000 steps a day while I was there. I walked everywhere over those next two weeks and was surprised by how many steps I actually logged. I walked over 165,000 steps and 85 miles! I thought I was on my way to a better me. Alas once I got home I was once again reintroduced to my daily life and once again fell back into eating to self-medicate.  Lucky for me around the October/November time frame I saw one of the guys I had grown up with being featured on HitchFit.com. Tim Smith was able to take off over 80 lbs. using the HitchFit system so I reached out to him to see if it might be something for me. I mean what do I have to lose other than the weight and if Tim did it surely I could do it to. I was really inspired by Tim’s story and decided on Cyber Monday in 2012 to sign up for the 36-week Lose Weight program. I remember vividly the first day of the program. I weighed in at a whopping 378.6 lbs. The heaviest I have ever been. I was driven to succeed at this so I followed Micah’s directions to a T. I ate all my meals and snacks and was completely satisfied by the small meals I was having. My first workout, let’s just say that I don’t wish to ever have to work out at 378.6 lbs. again. The workout took me 3.5 hours to complete the entire work out. I remember coming home and promising my wife that I never wanted to work out at that weight ever again! From there I would make it a game to see how much time I could shave off my work out or how I could burn more calories in less time while doing cardio. Another factor in my weight loss is that my job takes me all over the United States. It doesn’t help your waistline when you are constantly eating foods high in fat, sugar and salt from restaurants. In order for this to work I found myself booking hotels that had kitchens and workout facilities. On Sunday night, when I would arrive to my destination I would seek out a local grocery store and buy my food for the entire week. I thought when I first started the program the hardest time I would have would be on the road. As I found out it was actually easier being on the road as I had complete control of my schedule and my meals! Where I had difficulty was at home. I have a wonderful supportive wife and daughter and was getting ready to welcome the newest member of our family in December. It wasn’t easy but I was able to drop the weight.  Here’s a look at my overall results:
Although my journey is far from over I am thankful I saw Tim’s testimonial and signed up for HitchFit. I often remind myself how far I had come in those 36 weeks by taking two 40 lbs. dumbbells and walk around the gym with them. I can’t believe I had been carrying that extra weight for over 10 years. Now I am happier and healthier and looking forward to the next step in my journey. Thanks HitchFit for getting me back to a newer, healthier version of myself! Sean SEANS PROGRAM CHOICE
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Monday, August 1, 2016
21 Universal Rewards of Exercise
 Before we get to today's article, on this day when we here in the United States and some around the Word remember reflect and miraculously gain strength from the tragic events of September 11, 2001; I am reminded of how so many people of all ages and walks of life joined gyms fitness centers, and dojos alike to be become bigger, stronger, faster, and better versions of themselves.They came literally in droves after the terror attacks. Why? Some experts stated that it was a need to gain power and feel a sense of power instead of helplessness. I believe it is something programmed into each of us by a much higher intelligence. When under stress and strain and even fear, we rush to become what we are meant to be. Strong, healthy, and able. I encourage you today, if you haven't already to strive to be the strongest, fastest, and healthiest version of you that you can be. That ticks off terror to no end. -Nate The number one reason that most people are out-of-shape is that they don't exercise enough. I've often wished that I could give each and every one of you a personalized pep talk to get you up off the couch and into the gym, day after day. So here's my pep talk in bullet form - 21 rewards that you will gain from regular exercise. Do yourself a favor and print this list and post it where you'll see it every day. When you need motivation or encouragement simply read over this list and feel your motivation soar.
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Thursday, July 28, 2016
Ripped Dad takes His Body and Health to an Amazing Level
We must become a more fit World! It will start with individuals and their families. This Dad is ready to lead the way. Enjoy!
-Nate  Check out those Ripped Dad Abs!!! I just finished my last week of lose weight feel great and all I can say is WOW!!!!. It has been awesome. It was all I hoped for and more. I have to admit I was a little skeptical when my wife and I started but I am a hitchfit believer now. I have always considered myself to be a healthy person but now at 42 I feel better than I did at 22. When I turned 35 I was feeling out of shape so I started running and became an avid runner and ran marathons and ultra marathons ( 50 mile foot races) about a year ago I injured my ankle which prevented me from running so I was starting to feel a little out of shape. Thats when I discovered Hitch Fit while searching the internet for a workout program. I saw the before and after photos and decided to give it a try. I cannot believe how well it worked.  I made up my mind I was going to stick to it and once I started seeing the results I had all the motivation I needed. It was a total package that covered everything I wanted to know: Diet, exercise, and weekly personal contact with you. When I first started you told me I could reach my goal of 10% body fat but I would have to lose close to 20 pounds. I actually thought you were crazy. There was no way I could lose 20 pounds. I thought I was “fit” . Now 16 weeks later Ive lost 19 pounds and Im the leanest I have been since I wrestled and ran track and cross country in high school. Im now 7% Body fat which I thought I would never see again. I feel great. I have more energy, Im stronger and know how to eat to stay where Im at. I only wish I knew this 20 years ago. I can actually wear the same clothes I wore as a high school wrestler over 20 years ago. Thank you so much for an awesome program. For those who think they don’t have time I can tell them its possible. I have 6 very active kids ranging from 2-15, run a very busy family business and volunteer 10-15 hours a week with my responsibilities at church. Its something that just works if you commit to do it. Thanks for all you help. Matt  Starting Numbers Age 41 Bf- 19% Waist-34″ Weight 159 Final Numbers BF 7% Waist 29 3/4″ Weight 139.8  1 Month Post Transformation UpdateHITCH FIT IS ABOUT LASTING RESULTS!!!Its been a month since I finished my lose weight feel great program and I just wanted to give you a update. I was worried how my body would react when I adjusted my diet but its been awesome. Ive added some fruit but basically eat the same and love how I feel every day. I haven’t gained any weight. I just stay right where I was. I could not be happier with my results. The best part is Ive run two races since I finished and I feel better than I did when I was running marathons and training 6 days a week and running 50-60- miles a week. I ran a race with my daughter last tuesday and I kept waiting to hit the “wall”. It never happened. I either didn’t hit the wall or I ran right through it. I felt healthier and stronger than I have since high school. This week I was pretty proud when my 14 year old son told his friends that his dad has a six pack.Want to get in the Best Shape Of your Life?Matt’s Program Choice – Lose Weight Feel GreatFollow this link for Rates, Program Details, to Purchase and get started!
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Monday, July 25, 2016
The Freedom of (Self-Imposed) Chains
 Most of us are under the misconception that fit people work hard and spend most of their lives deprived in order to achieve their amazing bodies.Nothing could be farther from the truth. I'll let you in on a little secret...It's not hard to get and stay fit. It's not about hard work and deprivation. It's all about boundaries. Let me explain... When you were a child your parents set boundaries around you. They were the authority on what was or wasn't acceptable behavior. You had to complete your chores before dinner. You had to finish your homework before going out to play. You had to eat all your vegetables before dessert. If you failed to comply with these boundaries then you knew that there would be consequences. As an adult you, and only you, are the authority on what is or isn't acceptable behavior. You are in the position to set boundaries around yourself. These boundaries serve as a framework of order around you - a rock of support in an otherwise chaotic world. With self-imposed boundaries you can assure your success in anything...specifically with weight loss. Your fitness boundaries have to be self-imposed—no one is going to do it for you. Don't look at this as a bad thing! Self-imposed boundaries are self-empowering. Let's face it, you've been living life without fitness boundaries.
It's time to introduce boundaries back into your life. These boundaries are the key to unleashing your ideal fit and healthy body. 1. Fitness Boundary One: What you eat If you were to be perfectly honest with me, you could list off the foods that are unhealthy and fattening. So why are you still eating them? You know that refined, fried, processed and sugary foods are not good for you. Place boundaries around what you will allow yourself to eat. Acceptable food items include whole foods, vegetables, fruits, whole grains, and lean meats. 2. Fitness Boundary Two: How you exercise I know that you're not an Olympic athlete, but that doesn't mean that you can simply pass on exercise. By now you are well aware of the host of benefits that exercise provides. With regular exercise you'll look great, feel amazing and have more energy than ever. Place boundaries around how often you must exercise. Choose exercise that is challenging and fun - don't be afraid to try new activities that improve your strength and endurance. 3. Fitness Boundary Three: When you indulge Let's face it, we live in a world where indulging has become the norm, rather than the exception. When you live life without fitness boundaries, everyday is an opportunity to indulge. These indulgences all add up quickly, causing your clothes to become tight and your energy levels to drop. Place boundaries around when you can indulge. You'll find that by limiting your indulgences you'll end up enjoying them even more. Putting It In Action Sit down and take a long, hard look at your lifestyle. Are you eating as healthy as you could be? Are you exercising 3-5 times each week? Are you indulging too often? Answer the following questions:
Fitness boundaries put your fitness results on autopilot. If you know what constitutes an acceptable meal, then choosing what to eat just got a whole lot easier. If you're committed to exercising 3 times a week, soon it becomes second nature. Need help setting up your fitness boundaries? I am here to help - call or email me now!
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Sunday, July 10, 2016
3 Steps to Overcome Overeating
| Let's face it, the extra pounds you're carrying around are due to overeating - plain and simple. Why do you overeat? Here are a few likely reasons:
Step #1: Pay Attention Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week. To apply this rule, don't eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don't graze in the kitchen while cooking. Step #2: Practice Balance Be aware of the types of food that you eat during each meal, and make sure that it's balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied and you'll lose the urge to overeat. This means you shouldn't always eat carb-based meals, and you also shouldn't always eat high-fat meals. Make a mental checklist of the food groups that you've eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based meals? This mental checklist will save you from making food decisions that you'd later regret. Step #3: Be Tuned In Your body will always tell you when its hunger has been satisfied - you've just gotten so good at ignoring the signs that you barrel through your meal only to feel like you've been hit by a ton of bricks once all that food hits your stomach. It's time to take a deep breath and listen to your body. An important part of being tuned in is to eat slowly. Once you start to pay attention you'll notice a point when each bite becomes less and less satisfying. That is your body's way of letting you know that you've had enough and that each continued bite is simply overkill (yes, even if you're only halfway through that plate of pasta). By learning how to control your eating habits, you'll find weight loss to come simply and naturally. Want to speed up your weight loss, make it permanent, and shape your body at the same time? I've got what it takes to get you there! No guess work, no fad diets, and no super long workouts. Call or email today to learn more about my fitness and fat loss programs that will quickly change your life. |
Monday, July 4, 2016
Superglue: Tricks that Make a Program Stick
Good Morning Athletes and Warriors! As they are called the "Dog Days Of Summer" In most of the world August is one of the hottest months on the calendar. That usually is also the time that most fitness enthusiasts lose their "mojo" or more specifically motivation to stick with their programs. Our good friends at Prevention share below ways you can make your fitness program a habit, thus reaping the benefits for life and never having to be concerned about dropping off. Enjoy! -NateSuperglue: Tricks that Make a Program Stick  (Prevention, August ) - You can do almost anything for a week (except hold your breath). It's the second week of an exercise program -- and maybe on into the sixth -- that you find yourself looking for some extra strategies that will bond you and your new routine like superglue. Here are some tricks to help:Have your stuff handy. Nothing can derail your intentions faster than sneakers that are still soggy from the weekend hike or Walkman batteries that make Frank Sinatra sound like Lurch from the Addams family. Flatten those paper-tiger obstacles by keeping your gear ready to roll and, above all, handy. If you have to trip over your walking shoes on your way out the door, you're one step closer to leaving with them on. Hitch exercise to an essential. Attaching exercise to something you absolutely have to do every day (until exercise itself becomes that thing) will boost your chances of doing it. Some exercisers leave the house without showering so they have to go to the gym on their way to work. Others leave an essential piece of equipment like eyeliner or concealer in their gym lockers so they either go there or go without. Be engaging. Sign up your friends, your spouse and anyone else you trust to keep you pointed in the right direction. Most people need something or someone to obligate them to exercise for the first month or two of a new program, says Tedd Mitchell, M.D. For instance, if you've chosen to begin your workday at 8:30 instead of 8, have a friend phone or email you and ask if you've done your workout. Offer to do the same for them. Find a role model. Oprah is not a role model. Sure, she's lost weight and she exercises. But can she get the kids from baton lessons to baseball practice, put the finishing touches on tomorrow's report, cook dinner and still walk an hour a day during the work week? Find someone like yourself, with your kind of obligations and obstacles, who works out like clockwork. She's the one who proves the point that it can be done. Acknowledge the cost of doing business. Back when you made that pros-and-cons-of-exercise list, there undoubtedly was a "con" or two. Don't ignore what's there. The person who doesn't give a nod to the fact that exercise may cause some muscle stiffness might pack it in when exercise has that effect. Drink from the company-only china. Or do whatever else feels like a reward. After you exercise for a while, the glow that you feel after a walk in the park is reward in spades. But in the first few months of a program, you might need to give yourself a blue ribbon now and then. It doesn't have to be extravagant, says psychologist James O. Prochaska of the University of Rhode Island, Kingston. Just remember to reward the behavior, not the outcome. That is, reward yourself for walking five times this week, not for losing a pound. Don't sweat the skips. Inevitably, real-world obstacles will occasionally come between you and the gym (or your park path). Don't sweat it. "Once you've committed to exercising daily for the next 75 years, missing a day here or a week there isn't catastrophic," says Kerry Courneya, Ph.D. View the "skip" as just that--a temporary skip and go on from there. "People can get back on track quite readily," says James O. Prochaska, Ph.D. |
Thursday, June 23, 2016
Your New Favorite Thing
| We all have a list of our favorite things. It may not be written down anywhere, but you know the things that make you happy. The list holds your favorite foods, music, TV shows, movies and even people in your life that you can't get enough of. This is the stuff that you really enjoy. It's the stuff that makes your life worth living. Somewhere on the list is your health and appearance. You know that looking and feeling great make a good life even better. The interesting thing about your list is that without fail you'll always make time for it.
Time for TV, but no time for exercise... We live in an age where life is full. You don't have extra time anymore. You no longer have time. You make time.
An excuse. You know how to make time for your favorite things. You know you want good health. You know you want to look great. You know you want more energy. Exercise delivers all those benefits - and more. I believe that exercise belongs on your list of favorite things. Make It A Favorite: How do you turn something that you've dreaded into something that you enjoy?
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Wednesday, June 8, 2016
The Top 5 Side Effects of Exercise
 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 which 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. A Doctor's Perspective Dr. David Shilling MD has been a family doctor for over 30 years. In that time he's given a fair number of patients the exercise lecture...with good cause. He's seen firsthand the healing power of exercise. Exactly what kind of healing? Dr. Shilling shared the top 5 benefits that he's seen patients experience as a result of exercise... 1. Feel Great: The first thing that patients tell Dr. Shilling 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. 5. 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. Dr. Shilling has seen exercise break this cycle. Your sleep becomes restful and weight loss becomes easier. With all of these benefits it's hard to see why anyone would avoid exercise. What's your excuse?
Then the next time you see your doctor he won't give you a lecture. He'll congratulate you.
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