So you have a weight problem.
Pounds have added up over the years, slowly accumulating on your hips, thighs and belly.
When you look in the mirror you don’t like what you see. Yet you feel stuck.
You’re stuck because… [Read more...]
Why do some diets work while others just end up leaving you frustrated?
May 31, 2010 By Leave a Comment
OK. I just had to post this quick message because I’ve been getting so many questions about the topic of diets. There are many questions about diets, but this one from Wendy sums up a large number of those inquiries. Leave a comment below to let me know what you think of Wendy’s question and the topic of diets and nutrition.
Hi Tim.
Sorry to start off this way, but I’m totally frustrated! I’ve been following a new diet quite closely for a few weeks and haven’t lost a single pound. In fact, I’ve even gained weight. It was recommended by my friend. She has been following the same plan as me and has lost 6 pounds in 3 weeks! Needless to say, she is loving it and I’m left wondering if I’m doomed to failure. It seems like nothing I try ever works. What am I doing wrong? Will I ever be able to lose this 15 pounds? It never seems to go away!
Thanks! Wendy.
Well, a complete answer involves a detailed look at Wendy’s entire nutrition and fitness plan, I want to bring up a couple points that come up in virtually every diet conversation I have with clients. There are 2 main reasons why most people struggle repeatedly to lose weight and actually keep it off and they are so simple that most people miss them completely. [Read more...]
Vacation Tips to Keep You Fit
May 9, 2010 By Leave a Comment
With summer vacation quickly approaching, you’re probably planning your next getaway.
Whether you go on a cruise, an African safari or a low-key trip to the beach, warm summer days are the best time to get away from it all.
But wait – did you know that the average person gains almost a pound a day while on vacation?
Between missed workouts, extra large restaurant meals and indulgent snacks, lazy vacation days will quickly add inches to your waistline.
So before you pack your bags for your next adventure, read the following 6 Vacation Tips and come home fitter, not fatter.
[Read more...]
Green Weight Loss
April 13, 2010 By 2 Comments
Need more convincing that greens should be a regular part of your diet? Read our most recent article on the health benefits of dark leafy greens!
People who consume green smoothies report fewer cravings for unhealthy food and tend to snack far less than when they aren’t getting their greens.
So sip your green smoothie with a big smile, knowing that you’re turbo charging your health and expediting your weight loss.
Lies, Misinformation and Feeding Your Fantasies
March 31, 2010 By Leave a Comment
Just stand there and shake off the fat! Yeah Right!
OK, this is a last minute post that I just had to write. I’ve been doing trade shows in the fitness industry for the past 10 years and I’m used to hearing outrageous claims made by manufacturers and people selling various products. But this past weekend I was beside a booth at the Outdoor Adventure Show that was worse for my stress levels than nails on a chalkboard. The bad part was that the lady selling the product was so nice, but I just couldn’t handle the drivel she was spouting all weekend. The worst part was that streams of people were eating up the marketing hype and falling “hook, line and sinker”! [Read more...]
Track and Tweak for Success
March 18, 2010 By Leave a Comment
Are you Suffering from Portion Distortion?
You could be making a valiant effort to lose weight, but if you eat too much each day then the number on your scale will not budge. Even if you think that you’re limiting calories, you won’t know unless you do a little research. From experience, most people grossly underestimate the amount of food they are actually eating. That little nibble or snack here and there begin to add up. Also, I love seeing the shock on people’s faces when they see what an ACTUAL portion size should be.
The truth is, your body actually needs very little food to fuel itself each day, as long as you are choosing good quality items. Society and current portion standards have fooled us into thinking that we need more. Get used to the right portion size for YOUR needs and eat that way consistently. This one small thing is often the elicits the biggest change in our clients and is so simple to do.
However, this change begins with understanding where you are right now. How much are you currently eating each day? Get a small notebook to carry with you and jot down everything you eat for an entire week. Be sure to include the exact amount that you eat of each food item. At the end of the week do a tally of each day, and then figure out how many calories you eat on an average day. I also have a simple food log created for you. Just click here to download it.
Review your daily entries for items that are filled with empty calories – like cookies, candy or soda pop. These should be the first things that you cut out of your diet as you transform your body.
7 Reasons Why You Can't Lose Weight
March 18, 2010 By Leave a Comment
There are few things more frustrating than not being able to lose weight.
What excuses are stopping you from getting the results you want?
You want to be slimmer and to tone your body, but your weight won’t budge.
Read the following 7 Weight Loss Blockers to discover what is standing in your way and how to quickly and easily begin your weight loss journey.
Blocker #1: Your Mind
- Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.
- Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you’ve always wanted.
- Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.
- You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
- Give up the belief that you can’t achieve the body you’ve always dreamed of. See it first in your mind, and then in the mirror. [Read more...]
5 Stupid Things Healthy People Do
February 24, 2010 By Leave a Comment
You are not a stupid person. Not by any means.
Are you getting enough water?
In fact, it’s my guess that you’re healthier than most.
You probably exercise regularly. You watch what you eat. You keep up-to-date on the latest health concerns. You don’t binge on sugar.
And you never – ever – eat fast food. Well, almost never.
But you do have a few unhealthy skeletons in your closet -ones that you probably aren’t even aware of.
The following 5 Stupid Things are frequently committed by health conscious people. Once you break these bad habits, you’ll find that achieving your weight loss goals just became a whole lot easier.
1. You’re Dehydrated
- It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?
- Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.
- Dehydration also slows your metabolism, which hinders weight loss.
You shouldn’t wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration.
The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack. The rule to aim for is…
- 1/2 ounce of PLAIN water PER pound of body weight PER Day (i.e. a 150 pound person would drink 75 oz per day)
- This DOES NOT INCLUDE water consumed during exercise
- It also doesn’t factor in other dehydrating factors such as alcohol, caffeine, medications, or extreme environmental conditions.
- MORE water needs to be consumed to compensate for these factors
- The water should be taken in small amounts throughout the day…otherwise you will just pee it out!
You Are What You Eat!
What you don't know could hurt you!
February 2, 2010 By Leave a Comment
How much thought do you put into what you eat?
If you want to get into great shape then you’ll be interested to know that 80% of your fitness results are attributed to your diet.
In our fast-paced society, eating is often done with little or no thought as to what exactly it is being ingested. Excess body fat is a direct outcome of this hurried, poor nutrition. Even if you have the best intentions with your diet, you are likely frustrated and fed up with extra pounds.
I don’t blame you for being confused about what you should eat. The media surely doesn’t help. One day the talking heads want you to give up all fats. The next day carbs are the culprit, and then acai berries become the holy grail of weight loss.
The food manufacturers increase confusion by printing misleading labels and bogus health claims.
Sometimes it seems like the whole system is set up to confuse and frustrate us into buying the latest and greatest packaged food.
The bottom line is that your physique is largely a result of what you eat, so the foods that you put into your body should be carefully selected.
It’s time to re-examine what you eat.
It all starts with reading nutritional labels. The nutritional content and ingredient list will give you everything you need to know about the quality of the food item.
I’ve outlined 5 ingredients that should raise a red flag when you turn over that package and find them listed:
Your Fast-Track to a Flat Tummy & Tight Abs
January 12, 2010 By 1 Comment
What have you been doing to flatten your tummy?
The New Year is still young, and if you’ve decided to make this your year for losing the weight and tightening your abs, you’re in luck.
Getting a flat midsection really boils down to two things:
- Getting rid of the fatty layer that is covering your abdominal muscles; and
- Tightening and toning your abdominal muscles.
The following 7 Tight Abs Tips are your Fast-Track ticket to getting a flat, attractive midsection this year.
Tight Abs Tip #1: Perform challenging strength training abdominal exercises at least three times each week. Your abs are like any other muscle in your body—they need to be consistently challenged in order to become stronger and tighter.
Tight Abs Tip #2: Stop eating junk. Processed foods, refined sugar and high fructose corn syrup do NOT belong in your diet if, especially if you want tight abs. Cutting these items from your diet will allow your body to maintain stable blood sugar levels, alleviating your body’s need to store excess sugar away in fat cells.
The fat stores created by excess sugar intake most often accumulate around your waist, covering up your abdominal muscles. Cut these items from your diet and replace them with real whole foods such as lean meats, vegetables, whole grains, nuts and fruits.
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