Mind Over Body Revolution Blog

Mind Over Body Revolution Tip #3 (Night Anxiety)

Wednesday, May 27, 2009

Mindful Tip: Bedtime is a common time to get night anxiety because suddenly, all of our convenient distractions from our worries are gone and it’s just us, our pillows and our worries. The key is not to panic!

Mindful Wisdom: The mind is like a wild stallion; it must be held back.

Mindful Action: while in bed do not think about things you need to do the next day while trying to sleep. It helps me to write down everything that I'm worried about on a piece of paper, tell myself I will worry about it in the morning, and give myself permission to not think about it all until then. Also, with nothing else on your mind, just focus on your breath as you lay there. Imagine nothing else existing besides your breath. Breath in as deep and as slow as you can.

Labels: body image, fitness, Fitness Diet Inspiration Motivation

Flush it out!

Thursday, May 07, 2009

We could say that summer has already started here in Arizona but soon we will have temperatures rising all over our graet nation. So I wanted to share a little and write about water. Water does the body good when it comes to good health. Water helps flush out toxins and other unwanted things lingering in your body. Water also replenishes fluids that help lubricate the internal body, while keeping you hydrated, lowering your desire to eat, and also helps keep your skin looking smooth and young. I know it's hard to drink lots of water, but find bottled water you enjoy the taste of or filter your tap water and keep it chilled in the refrigerator. You should be drinking at least 64oz per day up to 128 oz to keep your body hydrated and working properly.

Labels: body image, diet, exercise, fitness, Fitness Diet Inspiration Motivation

What’s Lifestyle Got To Do With It?

Friday, May 01, 2009

It happens to everyone. That moment when you realize that it's time to do something about your weight.

It may happen when you're looking in the mirror or standing on the scale.

Your first thought is to go on a 'diet' but as quickly as that enters your mind the ghosts of a hundred diets past return...along with all the frustration.

Then you wonder, why bother?

The weight will come back, as it always has. Then you'll be back in front of the mirror as discouraged as ever.

The answer is not to go on another diet.

The answer is to change your lifestyle.

You've heard this before, and it makes sense, right? So why haven't you done it?

Your Lifestyle Obstacles. Most people resist changing their lifestyle for two reasons.

1. Change is scary. Whether you realize it or not, your life is in a constant state of change. Though you cling to the familiar, it's a futile struggle. Change always wins.

The most consistent thing in life is change. Since you'll never escape it, you might as well channel it. It's time to make the change in your life purposeful and positive.

2. Lifestyle misconception. How many times have you heard the term 'healthy lifestyle' only to picture a health nut with celery sticks in one hand and tofu in the other? The truth is that most people think that changing their lifestyle will be an extreme and unpleasant experience - and that's not true.

Improving your lifestyle does not mean swearing off chocolate or living in the gym. You don't have to eat wheat germ for lunch and you can still enjoy a nice plate of pasta. The key is moderation.

Making the Change. It's time to lose your 'all or nothing' mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:

•What You Eat. Let's face it, most of the foods you eat aren't the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).

The solution to cleaning up your daily diet is NOT to go back on a 'diet'. In fact, I never want you to go on a 'diet' again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.

Here are some practical examples:

- Choose salad over chips or fries
- Don't add butter to your food
- Eat fresh produce with every meal
- Purchase fat free dairy products
- Limit desserts to one or two per week
- Cut out mindless snacking
- Drink water, not soda

I don't expect you to eat a perfect diet every day of the week - that'd be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.

•What You Do. Exercise is a huge component to a healthy lifestyle, and quite frankly you're not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don't disregard the importance and power of a good workout.

Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution - my training programs were created for busy people just like you who only have so much time to dedicate to exercise.

I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer - contact me to get started on a lifestyle enhancing program today.

Here are simple ways to move more:

- Watch less TV
- Stretch stiff muscles every day
- Play at the park with the kids
- Go for a jog
- Do some pushups every morning

While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.
Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor - make a majority of your choices health conscious.

So the next time you're in front of the mirror you won't worry about your weight.

You'll relish it.

Labels: body image, fitness, Fitness Diet Inspiration Motivation, inspiration

Who Are You Blaming?

Saturday, February 28, 2009

Whose fault is it that you're out of shape?

If you go by what you hear in diet ads then you believe that it's anyone's fault but yours.

The big diet companies think that if they put the blame on you, then you wouldn't buy their bogus pills. So they put the blame on your cortisol levels, your modern diet (ie fast food), or your busy schedule instead of where it belongs - which is squarely on your shoulders.

Sure, you have obstacles that get in your way - your schedule, your job, your kids, the weather, your knee injury from college...but ultimately you have the body that you accept.

I'm going to repeat that so it will really sink in.

You have the body that you accept.

Embracing the blame for your current weight is not a bad thing - it's empowering. Think about it. If it really wasn't your fault, if it really was due to a long list of variables that you have zero control over, then you'd be stuck. You'd have no way to change.

The Secret Behind 'Before and After' Pictures

Allow me to pull back the curtain for you on something that the diet industry doesn't want you to know. You've seen countless before and after pictures documenting weight loss as a result of a diet product. Well, there is more involved than just the diet product, and it's the same across the board.

Look into the eyes of any person in their before picture and you'll see that they are disturbed. The body they have is no longer in sync with the body they can accept.

They changed the body that they accept.

Now look into their eyes in the after picture - see the sweet satisfaction? They now own the body that they decided they could accept. And what a great feeling that is.

Your Time To Transform

Whether you realize it or not, you already posses everything you need to transform your body, but it all starts with taking responsibility for the body that you have today. You have your current body because until this moment you've been OK with it.

Oh sure, you aren't thrilled with it, and you even talk about losing weight and getting fit, but you haven't changed what you'll accept. Here's how to transform your body in 3 steps:

Step One: Get Disturbed

You've heard it said that emotion creates motion. This is essential when it comes to losing weight. Just like those folks in the before pictures, to transform your body you must first decide that you can't live another day in the body you currently have.

It's time to get your emotions stirred up. Make a list of all the reasons that you must lose weight and get fit. Get disturbed!

Step Two: Get Focused

Without clarity it's very hard to get where you want to go. Now that you're disturbed with the body you have, it's time to decide what the body you can accept looks like.

I want you to think in concrete and specific terms. Just like the captions under those before and after pictures - "Suzy lost 25 lbs", "Mike lost 8 inches from his waist", "Jenny went from a size 18 to a size 6" .

Get a clear picture in your mind of what you'll look like in your after picture and visualize what the caption will read.

Step Three: Get Moving

The time spent between your inspiration (now) and your action determines whether you will succeed or fail. Don't allow yourself to get stuck between inspiration and action - there is always something that you can do right now.

Don't you agree that you'll be happier living life in a fit, healthy and attractive body, rather than the body you have today? Of course you'll be happier.

I've helped scores of clients just like you finally lose their unwanted weight.

I am here to take you from your before picture to your after picture, however, you need to bring something to the table - you need to make up your mind about what you'll accept of yourself.

What will you accept?

Contact me!

Labels: body image, fitness, Fitness Diet Inspiration Motivation

Can You Game Yourself Fit?

Saturday, February 14, 2009

There's nothing worse than getting ripped off.

To invest your hard earned money on a product that promises results that aren't delivered.

That's how millions of new Wii Fit owners are feeling right now, and I don't blame them.

The Wii Fit is marketed as the latest and greatest way to lose weight and be fit. The specialized Nintendo is supposed to do the job of your gym, your treadmill and even your personal trainer.

That's a lot of pressure for a video game.

With all the buzz surrounding the Wii Fit, I decided that some research was in order. What is this Wii Fit, and how is it qualified to get you into the best shape of your life?

The Wii uses television and a wireless "balance board" that is about two feet wide and half as deep. The board is basically a fancy scale, which measures your weight and detects your equilibrium. To play Wii Fit, you stand on the board and do a series of games that fall into one of four categories: aerobics, balance, strength, and yoga.

My research did turn up some cases of documented weight loss as a result of Wii Fit play time. In each case the person went from a sedentary lifestyle (basically a couch potato) and saw weight loss after doing the Wii Fit for 30-60 minutes per day.

Walking for 30-60 minutes per day will give the same results.

To really understand the purpose of this product I did a search on Shigeru Miyamoto, he's the creator of the Wii Fit.

What he said may shock you.

"I don't think Wii Fit's purpose is to make you fit; what it's actually aiming to do is make you aware of your body," he said. "That's why we wanted people to talk with their families about Wii Fit, and become aware of these things together as a group."

The purpose of the Wii Fit is not to make you fit?!

But what about the marketing pieces that are telling you to use the Wii Fit as your one-stop shop for fitness and weight loss?

What about the people who purchased a Wii Fit with the hopes of losing 30 lbs?

It's time to call the Wii Fit what it really is: a video game...entertainment, and that's it.

Don't get me wrong, the Wii Fit is a fun, interactive game that gets you to burn more calories than you would just sitting on the couch. People enjoy playing it with their kids and it sure beats lounging on the couch watching T.V.

But it's just like the creator of the product said; it's not intended to make you fit. Sure, it may be marketed that way but that's not what it's for and that's not what it does.

Don't sell yourself on the idea that a video game will get you into great shape.

Play the Wii Fit. Enjoy the Wii Fit. Burn a few calories with the Wii Fit.

And then contact me for a workout that will truly change your life and get you the body that you want, because all of my programs were created with the purpose of getting YOU fit from the Inside Out (the only way you can really get longlasting results).

You can quote me on it.

Labels: exercise, fitness

Don’t Believe the Lies

Tuesday, January 27, 2009

Repetition does not transform a lie into a truth.

That bit of wisdom came from Franklin D. Roosevelt during a radio address in 1939, and though he wasn't talking about fitness, it certainly applies to the following fat loss myths.

Myth #1: Eating Late at Night Makes You Fat

The Facts: Your body doesn't have an internal timer that causes late night eats to be stored directly as fat. Weight gain happens when you eat too much and exercise too little - you could eat too much in the morning, the afternoon, or late at night and it would all result in weight gain.

Your Solution: Consider how many calories you eat and burn each day, rather than when you eat.

Myth #2: Snacking Promotes Weight Gain

The Facts: Eating snacks throughout the day is actually a great way to keep your metabolism up and to avoid overeating at meals. However, if you snack on junk food then be prepared to pack on pounds.

Your Solution: When it comes to snacking it's all about what you snack on.

Myth #3: You Can Lose Fat Without Exercise

The Facts: Exercise and healthy eating go hand-in-hand when it comes to permanent fat loss. Your body needs exercise just as it needs to be fed a diet filled with fresh produce, whole grains and lean protein.

Your Solution: Accept exercise as a part of your daily lifestyle.

Myth #4: Fat Free Means 'All-You-Can-Eat'

The Facts: It's time to close your eyes and mentally erase everything that the 90's taught about fat-free dieting. Fat-free foods are not the equivalent of flavored air – they contain plenty of calories and often lots of sugar.

Your Solution: Be mindful of calories when eating fat-free foods.

Myth #5: Eat as Little as Possible for Maximum Fat Loss

The Facts: Eating too little causes your metabolism to shut down and puts your body into starvation mode, and prone to store fat rather than burn it.

Your Solution: When it comes to fat loss think burn rather than starve.

Myth #6: Diet Pills Work for Fat Loss

The Facts: The only thing that diet pills are capable of burning is the extra cash in your wallet. Billions of diet pills are sold every year – all to no avail.

Your Solution: Healthy eating and exercise can never be replaced by a pill.

Myth #7: You Should Never Eat Fast Food

The Facts: It's all about what you order. Fried, processed and salty foods will cause weight gain - don't order them. Lean meat, salad, vegetables and beans, on the other hand, are available at many fast food chains - order these instead.

Your Solution: When eating fast food skip the fried items, stick with lean meats and salads.

Trying to lose weight is often a frustrating experience. In a world filled with quick fixes, lasting weight loss is not something that happens overnight. Remember that it took time to gain the weight, so it will also take some time to lose it.

Permanent weight loss happens as a result of a proper exercise and diet plan - my expertise.

Labels: body image, exercise, fitness

The Pro’s Tips For Successful Weight Loss

Saturday, December 27, 2008

I remember the moment I realized I was no longer a professional athlete. It was in 2002, a year after I had retired from the International Federation of Body-Building (IFBB). I was languishing on the treadmill in my neighborhood gym after a long day training people session after session, when a huge and ripped guy walked in and began warming up with 220 lbs before starting his legs training session and disgustingly bulging his gigantic body. I smiled weakly in his direction and thought; I used to look like that not too long ago. And of course when he passed me, I ran faster like there was no tomorrow.
Obviously, my 60-minute training sessions weren't having the same chiseling effects as the 4-hour training sessions I endured when I was in a competitive level. That's when I realized I'd have to change my stay-in-shape strategy. Here are a few of my pro-to-real-world fitness secrets.

Pro tip #1: Visualize the body you want.
Many professional athletes practice visualization, which means picturing themselves going through the motions to achieve a certain goal — complete with sounds, colors, tastes and smells — and have seen it pay off big time. During my 7 year professional career, I spent 10 minutes a day visualizing and looking at my body the way I wanted it to look and feel, the result that I mentally conceived in the visualizations were experienced in my training sessions, making them tremendously intensive and effective. Now, whenever I work out, I close my eyes and visualize my arm and leg muscles flexing, my heart pumping strong and my body looking ripped.

Pro tip #2: Set realistic goals.
You aren't likely to hear some rookie say he plans to win the Olympia championship (the highest bodybuilding competition) when they finished in last place the year before and he has yet to get off the bench. In other words, most professional athletes set realistic goals. So face it: You're not going to lose 30 pounds by your 10-year class reunion next weekend. (A more realistic goal is approximately two pounds per week.) Focus on taking one baby step at a time, keeping your ultimate goal in mind. It will be all the more rewarding when you finally get there!

Pro tip #3: Find a workout that works for you.
My challenge after retirement was to maintain the weight and body fat composition I had achieved as an elite athlete. No easy task when you're working a full-time job, right? Because keeping in shape also means aerobic activities, my body was used to fast, quick, blood-flow — something like pedaling on the stationery bike or walking/running on a treadmill couldn't match. But then I created a full body workout that uses strictly dumbbells, body bars and medicine balls, I call it the Total Body Work, I even made a DVD out of it. It was perfect for me because, in only 40 minutes, I get a cardio-toning workout equal to working out 2 hours with machines at a crowded gym. When time is an issue (and when isn't it?), you need to focus on finding workouts that give you the biggest bang for the buck.

Pro tip #4: Check your fuel gauge.
While you'd never put sugar in your gas tank, many of us put junk into our bodies on a regular basis and then wonder why we don't have the energy to get through the day. While training for the World Championships, I made myself eat healthfully because it was very obvious that my physical and my mental shape depended upon it. After I retired, however, I developed a weakness for junk food, despite the fact that it made me feel sluggish. Then my yogi master reminded me that I'd only been addressing half of my fitness dilemma. Besides focusing on exercise, I also needed to eat more wisely. Now I give in to my junk food cravings only one day a week, and my body feels and looks much better.

Pro tip #5: Make appointments with your body.
It's easy to put your body first when it's the source of your income. Still, as soon as I finished my training session, I started filling my calendar with clients’ one on one session. No wonder that at the end of most work days, I was either too zonked or too preoccupied to go to the gym. So on Sunday nights, I began checking my calendar to determine my business and social obligations for the week, then penned in when I planned to work out each day, literally making appointments with my body to exercise. And just like I faithfully stuck to the rest of my schedule, I never once canceled a workout. I made an appointment with myself.

Pro tip #6: Always be ready to work out.
As a professional athlete, competing and working out are always in the forefront of your mind. The rest of us have 28 million other things to think about, which means that we need to make exercising as convenient as possible. I joined a gym close to home, and being able to drive, run or bike there has proven effective in keeping me on a consistent schedule, regardless of the weather. For added motivation, I always keep a clean set of workout clothes in my car so I can head to the gym or the local park on a whim. (After all, if you don't go home first, you won't find excuses to stay home.) I also keep a stash of fitness gadgets in my closet, including a medicine ball, workout bands and a stability ball. These let me exercise my entire body and, because they're so different from what I usually do at the gym, I generally look forward to using them again. Plus, most of these items travel well, which allows me to workout when I'm on the road.

Pro tip #7: Great bodies think alike.
While being a pro athlete I had an entire organization looking after me— not to mention a paycheck — to motivate me to stay fit. In the real world, we have to find other sources of motivation: friends, family, even a local sports team. When you've entered into a pact with someone else, you're more likely to remain committed. Once you've found a workout partner, consider signing an agreement that outlines your fitness goals. Seeing your fitness dream written down on paper may give you the boost you need to achieve it.

Pro tip #8: Celebrate your successes.
When I was a pro, working out regularly and being in top shape was a given. These days, I feel an incredible sense of achievement whenever I complete an ordinary 40-minute workout. Sure it’s nothing compared to the super-intensive workout sessions I use to go through when I was competing but now I am happy that I am able to keep training for fitness and for health. You can give yourself little rewards here and there — as long as it's not junk food. Instead, splurge on a bouquet of flowers or a smoothie, or celebrate your successes with something bigger, such as a pedicure, a facial, a night out with friends or even a trip!

Labels: body image, exercise, fitness, Fitness Diet Inspiration Motivation

5 Signs That You're Doing it Right

Wednesday, December 17, 2008

Ever wonder just how effective your workout routine really is?

Maybe you saw great results when you first started to exercise, but now those results have come to a screeching halt.

Want to know why?

If the following 5 statements accurately describe your exercise routine, then fear not-you're doing it right. However, if the following 5 statements don't describe your exercise routine then listen up-there's no better time than now to rev up your routine.

1. You Make the Most of Each Move: Gone are the days when workouts lasted more than an hour and you had time to single out each muscle individually. These days time is of the essence, and compound movements deliver excellent results in less time than ever before.

Not sure if your routine includes compound movements? Any exercise that uses two or more joints is considered to be a compound movement. Squats and lunges are great examples. If you want to pack even more benefit into each move then try adding a shoulder press with your squats and a bicep curl with your lunges.

2. You Keep it Intense: Let's be honest, at one time or another you've spent time in the gym 'exercising' without ever breaking a sweat. Maybe you drifted from one machine to the next or joined an aerobics class for a few minutes, but the bottom line was that your heart wasn't into it.

Workouts that lack intensity are practically a waste of time. Your body craves a challenge, and you see the most results when you keep your intensity high. Keep your workouts concise and push yourself with each exercise.

3. You're Consistent: Anyone can have one great workout, but one workout won't translate into killer results-only consistency will do that for you. Exercise must be a part of your daily routine, plain and simple.

One of the best ways to stay consistent with your routine is to do your workout at the same time everyday. We are creatures of habit, so once your exercise schedule has been firmly set you'll find the process to be automatic, rather than an occasional afterthought.

4. You Seek a Challenge: Just like hairstyles, exercise routines quickly become outdated. That is why the best routines are dynamic, and the worst routines never change. How do you know when your routine needs to be updated?
You'll know how effective your routine is by the results, or lack there of, that you experience. If you feel that you are simply going through the motions then stop wondering about the effectiveness of your routine and start doing something new. I however think that basic exercises such as squats, curls, chest press, overhead press, etc... should be kept if you see results.

5. You're Having a Blast: Do you dread the very thought of going for a jog, but force yourself to do it simply because you've no other ideas for exercise? Stop right there. Exercise is an enjoyable activity, especially when you find the form that is best suited for your personal preferences.

If you don't like exercise there is a good chance that your technique needs help. I pride myself in showing my clients the fun side of exercise-yes, exercise is fun!

If your routine includes all of the above then congratulations – you are doing it right. You're consistent, you challenge yourself and you're seeing results. However, if your routine doesn't include the above, you now have the blueprints to do it right.

Labels: body image, fitness, Fitness Diet Inspiration Motivation

Weight-Loss Pills: Do they work?

Saturday, October 18, 2008

Let's be honest for a moment. You've seen the advertisements for weight loss pills-you know the ones with those amazing before and after pictures-and you've wondered to yourself...do they work?

Diet pills are everywhere, they tempt from store shelves, from infomercials and from glossy magazine pages. You probably know someone who is dabbling with diet pills or maybe you've tried them yourself. Have you ever wondered how they work?

Weight loss pills can be broken down into 3 basic categories:

Appetite Suppressants: These work just like it sounds. The appetite-regulating region of your brain (the hypothalamus) is tricked by blockage of the re-uptake of serotonin and norepinephrine. As a result you feel like you've just eaten a big meal, so you're less likely to overeat.

Stimulants: These types of weight loss pills used to contain a combination of ephedra and caffeine to raise energy expenditure (thermogenesis) while also reducing appetite. You're probably aware that these pills were proven in some cases to be deadly, so ephedra was taken off the market. Stimulant pills now contain other ephedra-like substances, vitamins and caffeine. The idea is to increase energy and boost metabolism.

Fat Blockers: These pills inhibit the action of the enzyme lipase, which is responsible for breaking down fat during the digestion process. The goal is to prevent a percentage of the fat you've eaten from being absorbed into your system.

So we return to our burning question. Do the pills work? Here's what the diet pill companies say:

-"You'll lose 30lbs in 30 days"
-"Achieve rapid weight loss results"
-"Burn calories and fat 24 hours a day"
-"Fights fat and delivers rapid weight loss"

Those claims are amazing...too bad they are just that-claims. It's so tempting to imagine that those benefits could be gained just by swallowing a pill. Tempting enough to make diet pills a multibillion dollar a year industry. Hmmm, makes you wonder that if that many diet pills have been taken then why don't we all look like swim suit models yet?

While diet pills showcase a few star subjects, none of whom live on your block, the world is full of real people who have lost weight and improved their lives with exercise and healthy eating. Check out these proven benefits of exercise:

-Increased Weight Loss
-Strengthens Heart and Lungs
-Improved Sleep Pattern
-Increased Strength
-Improved Coordination
-Raised Self Esteem
-Renewed Confidence
-Feel Good Endorphins
-Feel Younger Than Ever
-Improved Mood

A pill may slightly increase your metabolic rate for a time or may suppress your appetite, and you may lose a few pounds. However, a pill alone cannot produce serious or permanent weight loss. A pill cannot deliver the same results as healthy nutrition and regular exercise.

And weight loss pills have been known to give the following side effects:

-Raised blood pressure
-Increased risk of heart attack
-Cramping, gas and diarrhea
-Constipation
-Headaches
-Dry Mouth
-Insomnia

The bottom line is that true weight loss can't be achieved by a pill.

If you really want to lose weight, if you're looking for long term health benefits then look no farther than your sneakers. That's right, lace them up and go for a jog. Then schedule a time to call me.

Together we will turn you into a walking talking billboard for the benefits of exercise.

Labels: diet, fitness

Small changes make a big difference

Thursday, October 02, 2008

How many times have you told yourself that you need to lose weight?

I'm not talking about a couple pounds either – I'm talking about 20 or more pounds of extra fat that you'd like to see disappear.

I've come to notice a trend. Most people psyche themselves out before they ever start losing the weight. It's as if the enormity of their goal simply puts them into shut down mode, and they give up on the idea entirely.

Has this ever happened to you? You try out a diet or exercise plan for a week or so, and then you get frustrated when your body looks the same as before. So you give up.

Weight loss isn't a speedy thing. It takes time to gain weight – many people put on weight for years and then expect to lose it in a few weeks or months. It doesn't work that way.

So instead of pressuring yourself into losing 50 pounds in two months, how about sticking with a realistic, proven way for long term weight loss: Small changes to your lifestyle over time will make the difference.

In practical terms, make it your goal to drop one pound a week.

Now, this may not seem like that much, but if you did this consistently for one year it would result in 50 lbs lost. All it takes are small changes in your daily lifestyle. Let's break the process down...

How to shed a pound a week: Burn 3500 extra calories.

It really is that simple. Try the following three steps:
Record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. You need to burn an additional 3500 calories on top of your normal weekly exercise. If you don't currently exercise, then this step is really easy for you, a simple blank page will do.

Record your normal weekly food intake – this may be hard to do honestly, but remember that you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day. In your quest for dropping inches you shouldn't exceed your normal daily caloric intake – you should, rather, work at slowly decreasing that number. Remember, we are going for a 3500 calorie deficit each week – this can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).

Chart the difference - now that you know your starting point for both calorie exertion and calorie intake it is time to turn the tables in your favor. Take every opportunity to exert more calories by increasing your physical activity, and to decrease your calorie consumption by eating fewer calories and by making healthier selections. Record your progress in a notebook and refer back to it often. You will be surprised how encouraging it is to see your progress written down on paper.

Remember, if you burn up 500 calories a day you will drop a pound in a week.

Here are some practical ways to lose calories:

If you normally...Do this instead...
Drink regular soda pop...Drink water or diet soda pop (160 calories lost)
Eat a snack from a vending machine...Enjoy an apple (180 calories lost)
Hit the snooze button in the AM...Jog for 30 minutes before work (150 calories lost)
Skip your workout...Call me for an invigorating workout (changes your life!)

Weight loss doesn't have to be allusive. Make small changes each and every day toward a healthier, fitter you. Remember that small changes make a big difference.

I'm always available to help – call or reply to this email to set up your free coaching consultation.

Labels: exercise, fitness, Fitness Diet Inspiration Motivation

Emotion Creates Motion

Friday, September 19, 2008

Can you remember a time when you felt completely discouraged with your body? It's easy to beat yourself up when the body that you have is miles from the one you want. When negative emotions flood over you resist the urge to get down on yourself, rather turn the tides in your favor. You may have heard the expression 'emotion creates motion'. This is a very powerful tool. Channel your dissatisfaction with your body into 'motion'. Take control of your body and put a plan into action. The choices you make always determine your destiny, you maybe heard that too but have you given a thought to it at all?

Labels: exercise, fitness, Fitness Diet Inspiration Motivation, inspiration

Got Muscle Confusion?

Sunday, September 14, 2008

A question that I am often asked by frustrated fitness enthusiasts is "Why have my results stopped? I am doing the same routine as before - what happened?"

This is a common place to end up, usually a few months after starting a new exercise routine. At first your body responds to your routine in lost pounds and gained muscle tone, then one day your results screech to a stop.

What happened? And, more importantly, what can you do about it?

You may have heard the saying, "When you discover that you are riding a dead horse, the best idea is to get off." This is the perfect analogy for your stale workout routine.

- The problem: Your body has adapted to your routine. Let's face it, when you can do your workout routine in your sleep it's time for something new.

- The Solution: It's time to shake things up, and to apply the concept of muscle confusion.

Muscle confusion means that you keep your body guessing by changing your routine. The following are great ways to do just that:

1- Exercises: When you know that your routine has lost its effectiveness the first obvious thing to change are the actual exercises. It is important to include every major muscle group in your routine, so be sure to exchange each exercise for one that works the same muscle group.

2- Resistance: Do you find yourself always reaching for the same dumbbells or placing the pin in the same notch of the weight stack? Change your weight as well as the number of repetitions performed. If you normally do 12-15 repetitions then increase the weight and do 6-8. The key is to challenge your muscles in a new way.

3- Equipment: There are so many different pieces of exercise equipment out there—don't limit your routine to just one type. If you love working with dumbbells but your routine has fallen flat, put them aside and try something new. A little creativity can really jump start your progress.

4- Style: So often the training style that we are first taught sticks with us forever. For you this may be the style of doing one set, taking a rest period, and then doing another set. Or maybe you have caught on to the circuit training style that keeps your heart rate elevated throughout the routine. Whatever your chosen style, be sure to change it once your routine ceases to produce results.

Now, don't worry, this doesn't mean that you need a brand new workout every day of the week. In fact, your body will take some time to adjust to each new workout, so it should be done for the appropriate amount of time before results start to slack off.

What is that ‘sweet spot' of time that each new routine should be used before moving on to the next? Well, the answer to that question is as unique as each person reading this.

For some this will mean a new routine every 4 weeks, and for others it will mean a new routine every 12 weeks. Typically the fitter you are the quicker your body will adapt to each new routine.

Muscle confusion plays a big part of the programs that I provide for my clients and it's one of the little secrets I use to deliver fast results.

When your body speaks, you need to listen!

Want to know more? Contact me today to get started on your own program aimed at weight loss success.

Labels: body image, fitness

Cut Heart Disease Risks in 18 Days

Sunday, September 07, 2008

Day 1: Drink Green Tea
Green tea contains several powerful antioxidants that may reduce cholesterol and may even lower blood pressure. To make a day's supply, bring 20 oz water to a boil, drop in three decaffeinated green tea bags, cover, and steep for 10 minutes. Remove the tea bags, and refrigerate the tea. When cool, pour the tea into a container, add ice if you like, and sip throughout the day.

Day 2: (Re-)Calculate Your Fat Budget
Keep total fat intake between 20 to 35 percent of your calories, with most fats coming from polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils.

Day 3: Take the Italian Cure
In the world of fat, olives rule. Canola oil is good, but olive oil may be better. Substitute olive oil for butter or margarine at the table, drizzle it on salads, and use it to replace vegetable oils in baking wherever possible. Buy only cold-pressed, extra virgin oil; it retains more of the olive's heart-healthy antioxidants than other forms.

Day 4: Rough Up Your Diet
Studies show that the more fiber you eat, the less likely you are to have a heart attack. Load up on whole grain breads and cereals that contain whole wheat, wheat bran, and oats. Toss beans into casseroles, soups, and salads. Aim for at least 25-35 g of fiber a day.

Day 5: Eat Fish Tonight
Meat's saturated fat will clog your arteries. On the other hand, fatty fish such as salmon and anchovies are loaded with the omega-3 fatty acids that will help your heart maintain a steady rhythm. Aim to eat omega-3 rich fish at least twice a week.

Day 6: Don't Forget the Juice
Orange juice contains folic acid that helps lower your levels of homocysteine, a possible heart attack risk factor. Grape juice is loaded with flavonoids and resveratrol, both potent antioxidants that may discourage red blood cells from clumping together and forming an artery-blocking clot. Have two glasses daily--one at breakfast and one at lunch.

Day 7: Linger in the Produce Aisle
Eat at least 2 cups of fruit and 2.5 cups of vegetables every day. Emphasize cruciferous vegetables such as kale, brussels sprouts, broccoli, and cabbage, which are a gold mine of antioxidants and other heart-saving phytochemicals.
Day 8: Go Nuts!
Studies have found that those who eat more than 5 oz of nuts a week are one-third less likely to have either heart disease or a heart attack. Just don't overdo it--nuts can pile on the pounds.

Day 9: Change Your Bread Spread
The trans fatty acids in margarine and the saturated fat in butter both clog your arteries, so try one of the new spreads that contain cholesterol-lowering sterols instead--including Promise activ or Benecol. They're expensive, yes, but they can lower your cholesterol anywhere from 7 to 14 percent. Also consider spread alternatives such as hummus or nut butters.

Day 10: Add Flaxseed
Flaxseed is one of the most potent sources of heart-healthy omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46 percent while helping keep red blood cells from clumping together and forming clots that can block arteries. Sprinkle 2 Tbs flaxseed a day on your cereal or salad. Buy it preground, and keep it refrigerated.

Day 11: Have a Drink
Research overwhelmingly shows that 1 to 3 oz of alcohol a day significantly reduce your risk of a heart attack. Unless you have a problem with alcohol or high blood pressure, you can safely have one alcoholic drink a day.

Day 12: Move!
Studies show that exercise reduces the risk of a heart attack by up to 50 percent--more than the best cholesterol-lowering drug. And it doesn't take much: just a few hours a week, according to experts. Pick an easy exercise such as walking, and begin to integrate two or three 15-minute workout intervals into your day. Once your body is used to this routine, work toward the optimal amount: 45 minutes, four or five times a week. Check with your doctor before starting an exercise program.

Day 13: Experiment
The best exercise is one that you'll continue to do. So every day, in addition to your regular workout, try something new just for fun--hitting a tennis ball against the house, shooting hoops with your kids, or dancing to a golden oldie on the radio. If you find something that you like, incorporate it into your daily workout.

Day 14: Practice Mindfulness
Practicing a form of meditation in which you focus awareness on the present moment and relax can reduce the effects of daily stressors. When stressful moments occur, they can be countered by simply closing your eyes and quietly focusing on your breathing for 5 to 10 minutes.

Day 15: Build a Strong Spiritual Life
Studies indicate that those with regular spiritual practices who meet with a faith community--attending church or temple, for example--live longer, better, and are far less likely to have a heart attack. Get more involved in your religion, or develop your own traditions. Either way, sit down every day for 20 minutes, close your eyes, and focus on a particular word or phrase that you associate with something greater than yourself.

Day 16: Get More People in Your Life
Strong connections to family, friends, community, and God reduce anxiety and fight depression--two factors that increase your risk of a heart attack. So first thing in the morning, make a lunch date with a good friend, tell your family that everyone needs to sit down for dinner tonight, or plan to visit your place of worship. Resolve to do these things every day.

Day 17: Grab Garlic
Just one clove a day reduces the risk of a heart attack at least three ways: It discourages red blood cells from sticking together and blocking your arteries, lowers cholesterol a modest amount, and may lower blood pressure, to help reduce arterial damage.

Day 18: Top It Off With an Aspirin
Aspirin therapy reduces the occurrence of blood clots, possibly preventing heart attack and stroke. Talk to your doctor about whether you should take an aspirin a day. It's important to tell your doctor what other medications or supplements you're taking to avoid drug interactions.

Source: AOL Health

Labels: fitness

The 5 Most Outrageous Weight Loss Myths

Wednesday, August 20, 2008

These days you can't go anywhere without hearing about a new weight loss breakthrough. A pill, a cream, or a new fad diet - you name it and it's going to solve all of your weight loss problems in 30 days or less. Or not.

The truth is that most of the things you hear about weight loss are hype. Plain and simple.

Here are the top 5 myths about weight loss:

Myth #1: You can spot reduce fat from specific areas of your body
This myth is as old as the hills, yet it persists. It must be that the thought of melting fat from any desired part of the body is so appealing, however untrue it may be.

In reality your body will lose weight wherever it wants to. It's safe to assume that you'll lose fat 'last place on, first place off'. So if you put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs.

Myth #2: You have to count calories for weight loss

There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn't eat.

The truth is that you don't have to make weight loss such a science. Simply eat healthy fresh foods that haven't been processed, and eat smaller amounts than you're eating today.

No brain science there, just results.

Myth #3: You will bulk up with resistance training

I can't tell you how many times I've heard women tell me that they won't do resistance training because they don't want to bulk up. Each time I have to hide my smile.

You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to have the male hormone testosterone coursing through your body. In short, there is no way to accidentally bulk up.

Myth #4: You can get a six pack from crunches

Just focusing on crunches will not make your midsection chiseled. Hey, ab crunches are great, and you should do them, but don't rely on them to get into great shape.

A trim midsection will only come as a result of proper nutrition, effective cardio and consistent resistance training.

Myth #5: Cardio is the most important exercise for fat loss

Most people think of cardiovascular activities when they think of working out. Going for a run, riding a stationary bike, or taking an aerobics class. Well, times have changed and so should your workout.

The benefits of resistance training now trump straight cardiovascular training. Resistance training strengthens your heart while toning muscles and increasing bone density.

Cardio workouts are not completely a thing of the past, they should fit into your overall plan for health and wellness. The benefits of resistance training, especially in fat loss, are astounding.

Do you have other weight loss beliefs that simply aren't delivering results? Call or email me today and I'll help you bust the myths, discover the truth, and create a fitness and fat loss program that will give you the body that you deserve.

Labels: body image, fitness, Fitness Diet Inspiration Motivation

Is Your Goal Smart?

Friday, August 15, 2008

The much anticipated 2008 Beijing Olympic games are now in full swing. I find it inspiring to watch athletes perform at the top of their game, don't you?

It's amazing to see what the human body is capable of when it's trained for a particular event.

Every athlete in the Olympics has trained for thousands of hours in a very specific way for their sport. These athletes know precisely what they want their bodies to do and they train in a focused manner to be the best. You can bet that they see a gold medal every time they close their eyes. Now that's focus.

What about you? What do you train for?

You see, whether you realize it or not, you too are training for a specific reason. Maybe your goals are more in line with losing 15 pounds rather than winning a gold medal, but your training needs to be just as specific in order to achieve your desired results.

Do you know why you exercise? Is it to lose weight? Is it to lower your blood pressure? Is it to shrink your waist? Is it to pick up a bag of groceries with more ease?

The first step toward getting the body of your dreams is to set a goal. This simple act, when done correctly, will instantly calm your frustrations and fill you with hope.

Here's how to make your goals SMART.

Specific: Ask yourself questions like: How many inches do I want to lose? What pant size do I want to be? Be painstakingly specific with yourself. It has been proven that the more specific your goal is the more likely you are to achieve it.

Measurable: You've got to be able to measure your results. It could be in pounds or body fat percentage or inches. It could even be fitting into a particular pair of pants that you haven't worn in years. The key is that you need to be able to physically measure your progress.

Attainable: If you have fifty pounds to lose it won't all come off in one month. Setting unattainable goals simply sets you up for failure. If you have a major fat loss goal then break it down into small attainable goals. As you achieve each smaller goal you will reinforce your progress and ultimately can attain any desired goal.

Realistic: This step is all about knowing yourself. What type of program would you realistically stick with? If you despise running then don't base your weight loss program on 6am jogs. Look honestly at your abilities, but don't underestimate yourself either. You'll need to push yourself to achieve your goal.

Timely: Every great goal is set on a timeline. Keeping the above steps in mind, give yourself an exact date and time that your goal needs to be accomplished by.

Now it's time to get to work. Write down your SMART goal and place it somewhere that you see often then tell three people of importance in your life about your goal.

Have the focus and the drive to pursue your SMART goal, just like the Olympians, and go make yourself proud!

I love nothing more than seeing my clients achieve their goals. Call me at the number above or reply to this email to get started on a fitness program that is specific to your goal.

Labels: body image, fitness, Fitness Diet Inspiration Motivation, inspiration, mindful fitness

How Much Water Should I Drink Daily?

Friday, August 08, 2008

You should drink at least 8 glasses of water a day. There is a formula used out there especially in the hiking/biking or running world that says half of your weight in oz, so if your weight is 120 lbs, you would need 60 oz of water daily. If you are a coffee drinker then you should add an extra glass of water for each cup of coffee.

Labels: diet, fitness

Television Viewing: A New Health Risk Factor

Tuesday, August 05, 2008

A new study in the American College of Sports Medicine journal gives evidence that sedentary time, involving prolonged sitting and absence of whole-body movement, is an independent risk factor for several health outcomes.

The study included 2,033 women and 2,031 men, all who reported being physically active at least 2.5 hours a week (30 minutes, 5 days per week). They were also all free of diabetes and heart disease. Researchers then looked at the total number of hours daily spent watching television and compared TV time to the prevalence of metabolic risk factors.

In men they found that as the hours of daily TV viewing increased, so did their:

>Waist circumference (indicating increased abdominal fat)
>Systolic blood pressure
>Blood glucose levels

All increases showed a dose-response relationship (the more TV they watched, the higher their risks). All three of these risks are primary risks for metabolic syndrome, diabetes, and heart disease. These findings were adjusted not only for physical activity but also age, education, smoking, income level, alcohol intake, diet quality, and family history of heart disease or diabetes.

In women they also found a dose response relationship between hours of TV viewing and:

>Waist circumference
>Systolic blood pressure
>Blood glucose levels
>Blood triglyceride levels
>Blood HDL levels

Detrimental health changes were observed in women who watched more than an hour of TV daily, and in men who watched 2 hours or more of TV daily. The highest risks were linked to women watching 2 hours or more of TV daily and men watching 3 or more hours daily.

It appears that, even though all of these people met minimal guidelines for physical activity, long periods of inactivity, such as watching TV, should be considered a unique modifiable behavior, an independent risk factor for metabolic diseases. It seems the body was designed for activity and long periods of inactivity can result in poorer health and increased risk for serious health problems.

Just as there are national guidelines for physical activity, the authors of this study suggest that there also needs to be similar guidelines for inactivity. They suggest no more than 2 hours of leisure-time screen time per day may be a practical starting point. Children are recommended to spend no more than an hour a day of screen time. Persons engaging in more time than this are significantly increasing their risk for obesity, high blood pressure, metabolic syndrome, diabetes, and coronary heart disease.

Excessive TV viewing can now be considered a new risk factor putting people at increased risk for some of our nation's most serious health problems. Excess TV viewing can replace time normally spent in moderate activities such as household chores, gardening, playing with the kids, and other light-intensity activities that contribute to better health in addition to a regular exercise program.

If you just have to watch a favorite, lengthy movie or football game, here is a way to beat the system: Bring your stationary bicycle to the TV, or a treadmill, and put in some active miles while watching. The goal is to avoid long periods of sitting, which is a health hazard.

Reference:

Healy GN, et al. Television time and continuous metabolic risk in physically active adults. Medicine and Science in Sports and Exercise. 2008;40(4):639-645.

Labels: body image, diet, fitness

Is your goal SMART?

Saturday, August 02, 2008

The much anticipated 2008 Beijing Olympic games are now in full swing. I find it inspiring to watch athletes perform at the top of their game, don't you?

It's amazing to see what the human body is capable of when it's trained for a particular event.

Every athlete in the Olympics has trained for thousands of hours in a very specific way for their sport. These athletes know precisely what they want their bodies to do and they train in a focused manner to be the best. You can bet that they see a gold medal every time they close their eyes. Now that's focus.

What about you? What do you train for?

You see, whether you realize it or not, you too are training for a specific reason. Maybe your goals are more in line with losing 15 pounds rather than winning a gold medal, but your training needs to be just as specific in order to achieve your desired results.

Do you know why you exercise? Is it to lose weight? Is it to lower your blood pressure? Is it to shrink your waist? Is it to pick up a bag of groceries with more ease?

The first step toward getting the body of your dreams is to set a goal. This simple act, when done correctly, will instantly calm your frustrations and fill you with hope.

Here's how to make your goals SMART.

Specific: Ask yourself questions like: How many inches do I want to lose? What pant size do I want to be? Be painstakingly specific with yourself. It has been proven that the more specific your goal is the more likely you are to achieve it.

Measurable: You've got to be able to measure your results. It could be in pounds or body fat percentage or inches. It could even be fitting into a particular pair of pants that you haven't worn in years. The key is that you need to be able to physically measure your progress.

Attainable: If you have fifty pounds to lose it won't all come off in one month. Setting unattainable goals simply sets you up for failure. If you have a major fat loss goal then break it down into small attainable goals. As you achieve each smaller goal you will reinforce your progress and ultimately can attain any desired goal.

Realistic: This step is all about knowing yourself. What type of program would you realistically stick with? If you despise running then don't base your weight loss program on 6am jogs. Look honestly at your abilities, but don't underestimate yourself either. You'll need to push yourself to achieve your goal.

Timely: Every great goal is set on a timeline. Keeping the above steps in mind, give yourself an exact date and time that your goal needs to be accomplished by.

Now it's time to get to work. Write down your SMART goal and place it somewhere that you see often then tell three people of importance in your life about your goal.

Have the focus and the drive to pursue your SMART goal, just like the Olympians, and go make yourself proud!

I love nothing more than seeing my clients achieve their goals. Call me at 520-744-5108 or email me at nordine@nordinez.com to get started on a fitness program that is specific to your goal.

Labels: fitness

7 Reasons You Aren't Losing Weight

Thursday, July 31, 2008

In a high tech world, there’s a whole slew of ways to determine whether you’re losing body fat on your diet and exercise regimen. The favorite traditional methods of measuring body fat include underwater weighing and skin calipers. The newest rage is a specialized bathroom scale that sends infrared beams through your body to determine how much of your body weight is actually fat and how much is lean body mass; muscle and bones. (How fat are your feet, anyway?)

Still, the most tried and true device, and possibly the most accurate way to determine if your dieting efforts are working – is the old fashion bathroom scale! If you’re losing weight on the scale, you’re also losing fat. Sure, if you’re dropping more than 3 pounds per week or your energy levels are waning, you’re likely to be shedding some valuable muscle also along the way.

However, if you’re losing 1-2 pounds every 1-3 weeks, and your energy and strength levels are stable, you’re likely shedding almost exclusively fat. That said; let’s explore the top reasons why people fail to see the body trimming results they hope to achieve.

The 7 roadblocks that keep many frustrated are outlined below. Fix or avoid most of these troublesome 7, and your fat loss will be so smooth.

1) Too Many Carbohydrates.
I’m no fan of strict low carb diets, but any additional carbs above and beyond those needed to saturate your muscles with glycogen have a good probability of being stored as body fat. While bodybuilding training requires a high carb intake, many novices and intermediate trainees simply do not train hard enough to justify a massive carb intake. Depending on your size and level of training intensity, split your carb intake into 5 servings per day and aim for 30-60 grams of carbs per meal to shed fat. Start at a higher intake such as 60 grams of carbs per meal. If you lose weight, continue with 60 grams per meal. If you fail to lose, drop to 50 grams per meal.

2) Too Much Protein.
Surprise! This factoid is tied to carbohydrate restriction. When dieting to lean down, carbohydrates ought to be slowly reduced. However, many dieters take an overly aggressive approach in hopes of making miracle-type progress and cut back too far in the carb department.

When you restrict carbs, your protein intake should increase. But – and this is a big one – over compensating by eating too much protein can also prevent fat loss by contributing to a calorie surplus. As a rule, shoot for .74 to 1 gram of protein per pound of bodyweight each day while trying to add weight and muscle. When ripping up, start chopping away at your carbs and increase the protein to 1.25 to 1.50 grams per pound of body weight. Anything more- will just be stored as fat.

3) Skip The Late Night Carbs.
Don’t believe the conflicting research. The fact remains, carbs eaten at night are less likely to be burned off as fuel and are more likely be stored as body fat. That means; forego the pasta, potato or rice at meal 5 (your final meal of the day) for lean proteins like fowl or fish, along with a side dish of veggies. Or enjoy a Whey Science™ or a Soy Protein Science™ protein shake which provides quality muscle building whey protein without a lot of carbohydrates. You don’t need the carbs at night anyway. Go to the NZ Nutrition Store to get your protein today.

4) Wrong Breakfast.
Want to get lean and eat a lot? Chow down at breakfast. Of your 5 daily meals, the one that is least likely to end up on your hips, thighs and lower back is the first one. In the morning, muscle glycogen stores are lower than during any other part of the day. When glycogen stores are low, your body’s capacity to take carbohydrates and store them as body fat is hampered. So pack in the carbs at breakfast –along with 20-40 grams of high quality protein to jump-start your day. And don’t worry about getting fat.

5) Too Much Cardio.
What happens to the guy or gal who performs 1-2 hours of cardio a day? (We know you’re out there!) They send their body into a tailspin, a state where the "starvation hormones" secreted by the body skyrocket (it’s your body’s survival mechanism, a response to too much exercise!) causing fat cells to try to hoard their energy! Moderate cardio is the way to go. Four to five 20-40 minutes sessions per week is all that it takes. Any more than that and you run the risk of losing precious muscle tissue, which negatively affects your metabolic rate and your ability to train.

6) Never "Cheating" on Your Diet.
Once in a while you should let loose and give yourself a break from the rigors of dieting and scale watching. In fact, it’s helpful in losing weight. That’s because continual dieting eventually leads to roadblocks where the body responds by slowing its metabolic rate. Strict dieting also takes its toll on you mentally, and can leave you feeling deprived. That’s a bad combination! Taking in a couple of high calorie meals once every 7-10 days not only provides a mental break from dieting, but helps you side-step roadblocks by preventing the body from entering a starvation state where the metabolic rate slows.

7) Paying Attention to the scale only.
Ok this may sound contradictory, but the scale is not the "end-all" measurement of progress. You also monitor a couple of other things, primarily energy and strength. If you’re losing weight and you have plenty of energy and strength, you’re losing body fat – guaranteed. On the flip side, if you’re losing weight yet feeling really tired or are seeing constant drops in the weights you use during your workouts, then you’re likely also burning off muscle tissue. If no energy and a loss in strength is the case, then you’re likely violating several of the above tips and will need to rectify them to get back on track.

And there you have it. Avoid these obstacles to losing weight and enjoy your new lean body!

Labels: diet, fitness

Should I Eat Before or After Workout?

Wednesday, July 23, 2008

Never sit down to a full meal immediately before or after a workout. That doesn't mean you should eat nothing, just make it light. You don't want a lot of food in your stomach when you are trying to work out. Afterwards, you want to give your body ample time to recover before you consume a full meal. If you are trying to digest a big meal, both your stomach and muscles will be fighting for blood supply. The end result is that your heart will be working twice as hard to send nutrients to the muscles and the stomach. If you eat too heavily before, you experience the unpleasant sensation of indigestion or may end up sick. You are better off training on a somewhat empty stomach. Try a piece of fruit or half a bagel for energy. Remember, it isn't what you ate an hour before that sustains your energy level. It's what and how you have been eating or drinking the previous few days.

www.mindoverbodyonline.com

Labels: fitness

Definitions Of Common Nutritional Terms

Friday, July 18, 2008

FAT FREE - Product has less than 1/2 (0.5) grams of fat per serving. This value will be rounded to zero.

99 FAT FREE - Every 100 grams of food will have 1 gram or less of fat.

LOW FAT - Product has 3 grams of fat or less per serving.

REDUCED FAT - Fat has been reduced by at least 25 percent (compared to a similar food).

LIGHT (LITE) - Product has 33 fewer calories or 50 less fat per serving than a comparable product.

LEAN - For meat and poultry only. Product has less than 10 grams fat, less than 4 grams saturated fat, and less than 95 milligrams cholesterol per serving.

LOW CALORIE - Product has 40 calories or less per serving.

SATURATED FAT FREE - Product has less than 0.5 grams saturated fat per serving. This value will be rounded to zero.

LOW IN SATURATED FAT - Product has one gram or less saturated fat per serving.

CHOLESTEROL FREE - Product has less than 2 milligrams of cholesterol per serving. This value will be rounded to zero.

LOW CHOLESTEROL - Product has 20 milligrams or less cholesterol and two grams or less of saturated fat per serving.

SODIUM FREE - Product has less than 5 milligrams of sodium per serving. This value will be rounded to zero.

VERY LOW SODIUM - Product has 35 milligrams or less of sodium per serving.

LOW SODIUM - Product has 140 milligrams or less of sodium per serving.

GOOD SOURCE - Used for fiber, protein, vitamins, or minerals. Product has at least 10 of the Daily Value for the particular nutrient.

HIGH IN (EXCELLENT SOURCE) - Used for fiber, protein, vitamins, or minerals. Product has at least 20 of the Daily Value for the particular nutrient.

Labels: fitness

Why Do I Repeatedly Pull The Muscles In The Back Of My Thighs?

Thursday, July 17, 2008

Hamstring injuries are common and are susceptible to re-injury. In most people, the quadriceps or muscle in front of the thigh, is stronger than the hamstrings. The imbalance can cause-injury. Another reason this area can be a problem is that many people simply have tight hamstrings. My advice is that if they are a problem, pay special attention to working the hamstrings in your training program. Maybe set aside a special session just for them or at least train them first in your leg workout. My other suggestion is to incorporate stretching into your workout. Stretch after each set you do and again at the completion of your leg workout.

Labels: fitness

Won't Weight Training Make Me Less Flexible?

Wednesday, July 16, 2008

On the contrary, it will make you more flexible, if you are doing it correctly. If you are lifting incorrectly strains and pulls will negatively impact your joints. With some initial instruction and monitoring, weight training is not difficult to master. People in their 90s use resistance training as part of their fitness programs. As long as you perform the full range of motion in your weight lifting movements, you will add to flexibility. Include a regular stretching routine in your regime and you'll double your flexibility.

Labels: fitness

I Just Want to Tone. I Don't Want To Turn Into a Muscle Man

Tuesday, July 15, 2008

The word "tone" is misleading. Pure and simple, when you tone a muscle, you are building it up. The hormone testosterone is responsible for massive muscles. On the average, men have 10 times as much of the guy stuff as women. It is nearly impossible for women to achieve that bulked muscle look unless they are taking anabolic steroids.

Labels: fitness

Don't Let Weight Gain Ruin Your Vacation

Monday, July 14, 2008

Attitude determines altitude.
- Anonymous

A summer trip is easily one of the most anticipated events of the year-the chance to get away from work and to relax with your loved ones is priceless.

With all of the excitement, it's not surprising that most people unknowingly end up gaining a pound each day of their vacation. And if you're going on a cruise then your weight gain may be closer to two pounds each day.

But wait, your summer vacation doesn't have to end in weight gain. Keep the following tips in mind as you embark on your summer adventure and you may come home fitter than when you left.

Tip One: Have a Plan
Vacations are the perfect place to gain weight since it's the last thing on your mind. Your best line of defense is to keep your fitness goals at the forefront of your mind. Before you leave for your trip sit down and set a goal.

A realistic goal is to maintain your current weight or to lose a pound or two. Get the whole family on board and keep each other accountable throughout the trip.

Tip Two: Make Exercise a Must
So often exercise is looked at as a chore, but vacations are the perfect time to really enjoy a good workout. You won't be rushing home from work trying to squeeze in a few minutes at the gym, rather the vacation workout can be a relaxing and enjoyable experience.

Virtually every hotel these days has some type of workout room equipped with cardio machines, dumbbells and a universal machine. If you are taking a cruise then you are in for a real treat – most workout facilities on cruise ships have huge windows that look out onto the ocean.

Vacations are also a great time to take your workout outdoors; take a run on the beach or do sprints, pushups and crunches on a grassy field. If you want more ideas of workouts you can do using just your body weight then give me a call or send me an email.

Tip Three: Maintain your Metabolism
When traveling it is easy to go for hours without a meal-between flights and long drives food sometimes isn't readily available. The problem here it two fold. First your metabolism slows from the long absence of food. Secondly you are more likely to indulge in a high calorie meal when you get around to eating next.

Avoid this yo-yo of starvation and overindulgence by carrying healthy snacks with you and eating something every three hours. A handful of almonds, a piece of fruit or a small protein bar are fantastic options to keep on hand.

Tip Four: Eat Smart
While we all know that eating in is usually healthier than eating out, on the road you simply don't have a choice – all of your vacations meals will be eaten out. So take the time to order with your health conscious mind, and not simply your taste buds. Watch out for extra large portions-don't be afraid to take a doggie bag back to your room (assuming of course that you have a refrigerator).

Another thing to keep in mind is to keep fried food consumption to a minimum. Fried foods contain more fat and calories than other options, they are also likely to give you heartburn and indigestion-two things you don't need spoiling your vacation. Stick with dishes that contain veggies, lean meats and whole grains.

Enjoy your vacation! And when you get back into town call or email me for a fitness and fat loss consultation and I'll show you a step-by-step plan for getting you the body that you deserve – in less time than you think.

Labels: fitness

How Long Should A Weight Training Session Be?

Friday, July 11, 2008

Unless you are training for competition or a Sylvester Stallone movie, a typical workout is 30 to 60 minutes. When done correctly, a 30-minute session can be very effective. If you are lifting incorrectly or standing around talking, you might as well go home.

Labels: fitness

I Have Been Exercising for Two Weeks and Have Only Lost Four Pounds

Thursday, July 10, 2008

If you are on a fat-loss regime, you should be congratulating yourself. The fact is, a person can only lose a maximum of two pounds of fat a week. You must remember that weight loss occurs from three sources: fat, water and muscle. Fat is what you want to drop. Water weight fluctuates, for some women as much as eight pounds a month. Learn not to panic about cyclic water weight gain or get excited about a drop in weight due to dehydration. You don't want to lose lean muscle because you will be lowering your metabolism and burning less energy than before you lost the weight. Be assured that for weight to come off permanently, it must be taken off slowly.

Labels: fitness

What is the best aerobic exercise for begginers?

Wednesday, July 09, 2008

There is no best for everyone. Fitness is very individualistic. While some exercises might burn more calories. It is most important to choose one that you enjoy. I usually suggest some form of walking or stationary recumbent bicycling to start. Even if you enjoy the activity, it must be something you are capable of handling. For example, you may love to walk, but if you have a knee problem, this won't be your best choice of aerobic exercise. Talk it over with a professional to find the activity that is enjoyable and safe.

Labels: fitness

24 Minutes are Enough to Do the Trick

Saturday, July 05, 2008

Do you feel destined to be unfit or not as toned as you would like to be? Many people feel like with work, kids, community activities, and all of their responsibilities that they simply don’t have the time that it takes exercise and feel good about themselves.

Many of us live from year to year never really being happy with the way that we look but settling because we believe that this is the best that we can look and feel. The fact of the matter is, you don’t have to spend hours at the gym each day or each week to look and feel good. Instead, you can spend less than 30 minutes and get the workout that you need to impact your body in a positive way and tone up.

You Don’t Have to be a Slave to the Gym

Did you give up on that gym membership long ago because you just don’t have the time? Or, have you kept that gym membership in hopes that you suddenly find the time? The fact of the matter is that you don’t have to spend hours a day in the gym to tone up and feel good about yourself. In fact, you can lose weight and tone up in as little as 24 minutes a day. While that might even sound like a lot of time to you, we can all easily carve out 24 minutes in our day to feel and look better.

Making a conscious choice to take time to exercise by preparing your mind first. If you are willing to do this you can become the toned individual that you have dreamt of being but assumed that you couldn’t. Having the mental preparedness is 60% of the battle.

How to Tone up in 24 Minutes

A resource that hundreds of thousands of people have found to be very effective is my book Mind Over Body: The Key To Lasting Weight Loss Is All In Your Head! In this book you will learn how you really need to put your mind to losing weight and toning up. In the book there is a short and amazing workout that will allow you to tone up with less time and effort than you would have ever thought possible. The philosophy is that you really have to be prepared mentally to tone up and get in shape, and when you do this you can achieve any goals.

The book is very positive and will give you all of the information that you need to change your life, your mind, and of course your body. When you are able to reprogram your mind you will be able to change your life, which will ultimately change your body. The change can be a lot less painful and time consuming than you might think!

Labels: body image, book, diet, exercise, fitness

The Magic Fat Burning Pill

Monday, June 30, 2008

Nonsense! There is no such thing. Don't fall for the latest diet pill craze. Have you ever noticed that every weight loss pill specifically states that it works when combined with proper diet and exercise? Well, they are right-proper diet and exercise will cause you to lose weight-without the bogus pill.

Labels: fitness

If Only I Had The Time...or Do I

Monday, June 16, 2008

'I don't have time' is the reason that most people don't exercise. Well, they call it a 'reason' I like to call it what it really is - an excuse.

Most people believe their workouts need to be 60-90 minutes in order to really count. With this kind of time commitment it is no wonder that exercise becomes the activity that you simply don't have time for. Before you know it one missed workout becomes two and soon you realize that you haven't put on your gym shorts for a month.

Missed exercise is a slippery slope toward irreversible consequences. Obesity wasn't gained in one day…or even in one year. Neither was heart disease.

Question: Have you ever wondered if long workouts really deliver the best results?

The truth is that exercise doesn't have to take 60-90 minutes anymore. The experts agree that short, intense bouts of exercise can actually deliver better results than traditional low intense exercise.

In fact, a study was conducted at the University of Pittsburgh, School of Medicine that tested whether multiple short bouts of exercise would deliver better results than one long bout of exercise. They found that participants who performed short bouts of exercise stuck with the program longer and experienced greater weight loss than the participants that performed long bouts of exercise.

Throw out the idea that you need an entire afternoon or a free evening to have a great workout. It simply doesn't take as much time as you think. Here's one example:

12 Minute Results-Driven Workout

-Dumbbell Squat Press: Stand with your feet shoulder width apart and hold a dumbbell in each hand at shoulder level. First lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you press the dumbbells overhead while you straighten your legs and return to the starting position. Complete 12-15 repetitions.

Sprint or Jump Rope for 30 seconds.

-Dumbbell Lunge and Curl: Stand with your feet shoulder width apart and hold a dumbbell in each hand down at your sides. Exhale as you lunge forward with your right leg and curl the dumbbells up toward your chest. Make sure that your knee does not go past 90 degrees. Inhale as you return to the starting position and repeat on the other side. Complete 12-15 repetitions.

Sprint or Jump Rope for 30 seconds.

-Dumbbell Bent Over Rows: Stand with your feet shoulder width apart and hold a dumbbell in each hand. Bend your knees and lean forward from your waist, keeping your back flat. Exhale as you drive your elbows back and squeeze your shoulder blades together. Inhale as you return to the starting position. Complete 12-15 repetitions.

Sprint or Jump Rope for 30 seconds.

-V-Ups: Sit on the edge of a chair or bench and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 15-20 repetitions.

Sprint or Jump Rope for 30 seconds.

-Think outside of the box. Could you do a 10 minute workout in the morning and a 15 minute workout before bed?

Let's be honest, you make time for the things that you feel are important. If I told you that for every minute you spent exercising I would give you a thousand dollars, would you find a minute to exercise? Sure you would! You'd probably find quite a few minutes to exercise.

Short bursts of intense exercise will give you the results you want, all you have to do is make the time for it.

Somewhere deep down inside you know that it's now or never.

Will you choose to simply close this email and allow your hectic schedule to slowly push you down the path of obesity and health risk? Or will you find creative ways to fit exercise into your day as you steadily regain your shape and health?

Make this the day that you finally make the change. Click on the title of this post to schedule your no-obligation fitness coaching consultation and I'll show you many other high intensity time effective workouts that deliver amazing results.

The choice is yours.

Labels: body image, diet, exercise, fitness, mindful fitness

Do Your Kids Exercise?

Thursday, February 21, 2008

A recent study from the University of Washington showed that more and more 2-year olds are regularly watching television. This sets the stage for a sedentary life with an increased risk for obesity and heart disease.

Now that last statement wasn't from the study - that was my own prediction.

But really, the statistics don't lie - a study done at Johns Hopkins concluded that a child's weight increases with the number of hours they spend in front of the television each day.

Are you cringing yet? What parent hasn't popped in a DVD to occupy the kids for a few hours?

And what about your child's diet? How often do you find yourself in the drive thru line ordering another cheeseburger and fries?

Childhood obesity is now described as an epidemic. It puts your child's health at risk, and makes them more susceptible to problems involving their cardiovascular systems, endocrine systems, and even their mental health. Type 2 diabetes mellitus, depression, and low self-esteem are just the tip of the iceberg when it comes to the problems looming over the heads of overweight children.

I'm not telling you anything that you don't already know. It doesn't take a study done at Johns Hopkins to discover that kids today are putting on weight in ways that we never did - you just have to open your eyes to notice.

The 'why' is simple. It goes back to the basic equation for weight gain: energy in versus energy out. Kids eat too much and do too little.

But I have to ask... are you setting a good example by your eating habits? This may be a painful question to want to answer - but the truth sometimes hurts (and is good for us).

Maybe you've noticed that your child has begun to put on a little extra weight - what do you do about it? No matter what age your child is - weight is a sensitive issue.

What do your kids eat?

Think about your child's diet. Do they eat three balanced meals a day? Do they eat at least 5 servings of fruits and vegetables a day? Are they limited in their servings of fried, processed, and sugary foods?

Maybe you aren't sure what your kids are eating. Do some investigation by observing and talking to them about what they eat.

Identify the foods your kids are eating that are rich in calories but lacking in nutritional value. Examples: candy, fast food, chips, cookies, soda pop, and pizza. Replace these foods with fresh nutrient dense foods such as vegetables, fruits, whole grains, lean meats and low fat dairy.

How much activity do your kids get?

Computers, video games, and satellite T.V. are our children's latest and greatest toys. Who has time to play outside when you are about to beat the hardest level, or your favorite show is about to start? Our kids participate in less physical activity and are more sedentary than any generation before.

Do you know how much physical activity your kids get each day? Some parents may think that kids are getting an hour of P.E. each day, only to find out that the school has dropped its P.E. classes.

A great way to encourage activity is to limit the time your children spend on sedentary activities, such as T.V and video games. Sign your kids up on a local sports team so that they can run and be active with other kids. Take the whole family to the park on a weekend instead of gathering in front of the T.V.

Monkey see monkey do

This issue really boils down to one factor: Parental Example. Your kids watch what you do even when you wish they wouldn't, and this is certainly true when it comes to diet and exercise.

Do you model good eating habits, or do your kids see you indulge? Do you exercise regularly, or do your kids see you on the couch in front of the television all weekend?

As a parent, it is your unique responsibility to teach your children the habits that lead to good health. Since you know that obese children have a greater chance of remaining obese into adulthood, thus greatly increasing the likelihood of serious health problems, this isn't a responsibility that you take lightly.

If your eating habits and activity level have slipped it may be time for you to turn things around. It's never too late to set a positive example for your kids - the key is to act now.

Contact me today to get started on a program that will transform your body and renew your lifestyle. There's nothing better for motivation than dropping a few sizes!

Labels: fitness, Fitness Diet Inspiration Motivation

Why All The Diet Talk

Thursday, October 04, 2007

Your diet is ruining your body. I hate to be the bearer of bad news, but someone had to say it. I can talk about exercise until I am blue in the face, but until you take charge of your diet, it would all be in vain. Today's statistics show that nearly 60% of the population is currently overweight or obese. While this is shocking, according to a new study reported by WebMD, three out of four US adults will be overweight or obese by the year 2015. That's 75% of us. Wow, those are some scary numbers. I certainly don't want to become part of that statistic, and I know you don't either. So what's the deal? Why are we getting fatter and fatter?

The diet of today's adult is simply out of control. Here's why:
Portions gone wild. It all started in the 1970's. Restaurants began to increase their portions and as a result the unsuspecting public ate more. Since then portions have continued to grow and most people continue to clear their plates despite the extra calories.

Convenience food mayhem. Junk food used to be only found in vending machines-not so today. Have you ever noticed how the checkout line in the supermarket has changed in recent years? It used to be stocked with gum, mints and a few candy bars. Now everything from potato chips to cookies sit within arm's reach. Very few people get through their day without consuming some kind of convenience food.

Fast food fallout. How many fast food restaurants do you pass on your way to work? Probably more than you can count. How many times do you stop in for a quick bite? Probably more times than you would like to admit. Fast food has never been more available than it is today-and it shows in the waistline.

Here's something you may not know: If you were to exercise everyday of the week but failed to change your eating habits from those listed above, you wouldn't see any visible results. Now don't get me wrong-exercise is a vital ingredient for improving your fitness level, health and the shape of your body.

Exercise and good nutrition go hand-in-hand. You won't make progress toward your goals without them both. So where does this leave you? The way I see it, you are faced with an opportunity. With just a few small changes to your daily eating habits you could be well on your way to having an incredible body. Couple this with an exercise program and you will be unstoppable. Keeping with my goal to give you practical tips to improve your health and fitness level, here are three ways to improve your diet.

Slash your portions. Even though that mountain of pasta looks great, remind yourself that it is three or four times more than you really need to eat, and those extra calories are going to land right on your waist. Consciously make an effort to reduce your portions at each meal and watch how your weight shrinks and your energy soars.

Pack your snacks. Instead of turning to a bag of chips or packaged cookies in mid afternoon, reach for a piece of fruit instead. It only takes a few minutes to pack healthy snacks for your day, and it will save you a boatload of extra calories. Convenience food is packed with sugar, fat and empty calories that will only leave you more sluggish and uncomfortable than you are today.

Cut out one fast food meal per week. If you currently eat 5 fast food meals each week then only eat four this week. Next week reduce that number down to three. And then two, and then one. Once fast food isn't a regular part of your diet you should look at it as something to be had as a treat-not a dietary staple. Now that you have three simple ways to drastically improve your eating habits, this brings us back to exercise. You need regular challenging exercise in order to achieve and maintain results. It's as simple as that.

Contact me today to get started on your very own personal training program.

Labels: diet, fitness

MIND OVER BODY

Friday, September 07, 2007

Know that dieting is not just what you eat. What are you really feeding your body? What is your mind feeding it? What is your spirit feeding it? This will all eventually show up in your physical state of being. The way you think and feel affect the way you look. Your fitness level is very much controlled by how you think and feel. Your body is a direct reflection of the inner soul. What are you really carrying around? It may be more than a few extra pounds. Blocking emotion and carrying negative thoughts can cause you to carry extra weight. Weight can actually be an armor built up to create a wall that actually keeps you from being who you really want to be. Break through that wall and you will begin to create the physical body you want to achieve. If our physical being is our car that we ride in, it is the mind and the spirit that drives it.

You see most people think losing weight, looking great, and getting fit has to do only with exercise and diet and this is really only a tiny part of success-only a tiny piece of the puzzle. Its a behavioral pattern caused by a certain believe system or old conditioning.
What I'm talking about here is a process I developed of total health and fitness that includes physical, mental and physical aspects. I call it Mind Over Body. The biggest secret I've learned and the reason most people don't succeed in getting fit, losing weight or even achieving a happy contented life (and remember I've trained thousands) is that these people try to start from the outside-in (ego-thought causing certain behavioral patterns) rather than from the inside out (soul-energy).

Click here to get a copy of my book Mind Over Body

SPECIAL BONUS!

Purshase your copy of Mind Over Body: The Key To Lasting Weigtht Loss Is All In Your Head, through amazon and get a FREE PDF workout of the:

"NORDINE'S CELEBRITY ABS & BUNS OF STEEL WORKOUT"

This beautifully illustrated workout that many of my celebrity clients used to get ready for movies or major events will guaranty you the abdominals and glutes of your dreams in less than eight weeks.

Just order the book and send us the receipt at info@tripleimpactcocahing.com
After we receive the receipt, we will email you the PDF File of the workout.

(please allow 24 hours)

Just click on the link below

Don't wait any longer...Get Your Copy Today!

Check out the Mind Over Body website

"In one book, Mind Over Body, Nordine inspires you, energizes your mind and helps you reshape your body. Your perception about fitness will never be the same after you are done with this book. "

-- John Assaraf, Star of The Secret, and Author of The Street Kid’s Guide to Having it All!

WATCH A TV INTERVIEW ABOUT MIND OVER BODY

Labels: body image, book, diet, exercise, fitness, inspiration, recipes

You CAN have Amazing Abs: Learn How

Sunday, May 06, 2007

So you want to narrow your waist, flatten your abs and become the envy of all your friends, right? Of course you do - who doesn't?

Well, here is yet another reason to get flat abs: recent studies suggest that an excess of fat deposits around the abdominal region significantly contributes to the risk of heart disease, diabetes and other life-threatening conditions.

Whether your motivation for attaining great abs is rooted in the health benefits or, more likely, in looking phenomenal then this is one newsletter you simply must read all the way through.
Why is it that so many people wish they had great abs, but never attain it?

Contrary to popular belief, doing millions of crunches will not sculpt your abs. While there is a time and a place to use the beloved crunch in your waist slimming effort, this alone will not create the body of your dreams. The key to creating an enviable midsection lies in your ability to effectively challenge your abdominal muscles.

The "crunch" movement only targets your upper abdominal muscles, the ones found between your rib cage and belly button. Imagine you are doing a crunch - better yet, get down and do one - notice where you feel the burn. Those are your upper abs.

To effectively sculpt your waist, focus on strengthening your upper, lower and side abdominal muscles. In order to achieve an overall look of symmetry your flat abs routine should consist of at least one exercise for each portion of your midsection.

A surefire way to kick up the intensity, and thus the results, of your abdominal workout is to add resistance training. By working your midsection against resistance you open up the possibility for greater muscle stimulation which equals greater results. You can do this by using a medicine ball, cable machine, elastic band or dumbbell.Oh yeah, just one more thing...in order to show off your breathtaking abs they need to come out of hiding.

This means burning off the layer of fat. (No matter how big or small it may be.) The following two pronged approach works every time:

First, consistent cardiovascular exercise is needed to burn off stored energy. Follow these three tips to ensure your success:

Choose an aerobic exercise that uses major muscle groups such as walking, jogging, swimming, or biking.
Find an exercise that you enjoy. This will make it easy for you to stick with it.
Make sure that you are exercising aerobically for at least 30-60 minutes three times a week. However, feel free to do it longer and more frequently.

Second, to uncover your abdominal muscles we have to discuss....your eating habits. I'm sorry to say it, but the food that you put in your mouth will surely have an effect on the size and shape of your waist. Use these three pointers to slash fat:

Eat small meals frequently throughout the day and avoid overeating.
Processed foods should be kept to a minimum or avoided completely.
Load up on vegetables and lean meat before partaking in grains or starches.

There you have it - your plan for awesome abs. Do you have questions about the information presented in this newsletter? Or how would you like to slim down just in time for the holidays?
I am here to help. My passion is coaching people just like you to achieve their goals.
Contact me today - or click here to get Nordine's Total Abs, Hips and Glutes Plan. I look forward to hearing from you.

Labels: exercise, fitness

Top Ten Benefits of Exercising

Thursday, April 19, 2007

Decreased Risks of Coronary Disease (CHD)
Reduced Hypertension
Improved Blood Lipids and Lipoproteins
Enhanced Cardiac Functions
Enhanced Bone Health
Lower Smoking Risk
Healthier Weight & Body Fat
Better Control of Blood Glucose
Increased Muscular Strength and Flexibility
Increases Self Esteem

Start the process of getting fit: get your Fitness Program 4 Life today!

Labels: exercise, fitness

Frequent TV Watching Linked to Obesity

Wednesday, April 18, 2007

Are you ever tempted to pick-up your TV remote instead of exercising?

After testing almost 10,000 people, a recent study suggests that frequent TV viewers are 50 percent more likely to be unfit and at higher risk of obesity than those who are infrequent viewers.

According to Larry Tucker at Brigham Young University, the more we watch television the less likely we are to be fit.

The participants from 75 companies nationwide underwent a test to measure physical fitness and a skin fold test to measure body fat. Their fitness levels were then compared with reported levels of television viewing, ranging from frequent (more that four hours a day) to infrequent (less than one hour a day).

As television viewing increased, the share of physically fit adults decreased significantly, from 19 percent to 9.5 percent. Frequent television watchers showed the lowest level of fitness, followed by moderately frequent watchers, then moderate viewers, and lastly, infrequent TV watchers.

Compared with infrequent TV viewers, the number of physically fit adults was 27 percent lower among moderately frequent viewers, and 50 percent lower among frequent television viewers.
The study found that frequent television viewers are most often male, more likely to smoke, be more obese, more sedentary and work fewer hours than those who viewed less television.

On a personal note, this could lead to severe laziness! So get off the couch and get on to business! I will help you: click here

Labels: fitness

The Triple Threat

Monday, February 26, 2007

There are three main components to quick and healthy weight loss. These are

A balanced, calorie specific meal plan
A consistent aerobic routine
Regular resistance training

Be sure to include each component into your weight loss plan for exciting results!

Labels: diet, exercise, fitness

Who is the F.I.T.T.E.S.T. of us all?

Monday, February 19, 2007

Recently Men's Fitness released their annual list of the top 10 fittest and fattest cities in the country - did you see it? I couldn't pass up this opportunity to point out the factors that go into making a city fit or fat, and how this filters down to our own lives and individual fitness levels.

But first, let's take a look at the list...

Top 10 Fittest Cities

1. Albuquerque, N.M.
2. Seattle
3. Colorado Springs
4. Minneapolis
5. Tucson, AZ
6. Denver
7. San Francisco
8. Baltimore
9. Portland, OR
10. Honolulu

Top 10 Fattest Cities

1. Las Vegas, NV
2. San Antonio, TX
3. Miami
4. Mesa, AZ
5. Los Angeles
6. Houston
7. Dallas
8. El Paso, TX
9. Detroit
10. San Jose, CA

So what makes a city fit or fat? According to Neal Boulton, editor of Men's Fitness, the survey examines lifestyle factors in each city such as number of fast food restaurants and the average amount of television each household watches. All of these lifestyle factors were tallied to rank each city as either fit or fat.

We will touch more on lifestyle factors later...

You may be wondering, as I was, what motivated Boulton to create such a list. His answer, "to motivate folks to look at simple things in their lives they can do to be healthy." He is concerned that America is always going to be a fast-food nation where people have long commutes and busy lives. But instead of a soft drink during the commute, he suggests, they can choose water; instead of a fast-food snack, they can eat almonds.

Another reason he publishes the list is to grab the attention of mayors and governors - after all, what mayor wants their city to be named the fattest in the nation?

"There's a consciousness among mayors that they can motivate the population and go beyond the PR.," said Boulton. "It's more than just having a mayor run the marathon. That doesn't motivate people. What motivates people is starting a Fit City program. ... It takes action."

Let's look at the top 4 lifestyle factors that were used to compare cities, and examine how each one has a hand in your own fitness level:

1.Number of Gyms: While you don't control the number of gyms in your city, you do have control over your own workout schedule. Take the time to exercise, preferably 3-5 times per week, and watch you personal fitness factor skyrocket.

2.Nutrition: This is broken down into the percentage of people in the city that eat 5 or more servings of fruits and veggies each day. What a great goal to have for yourself - imagine actually eating 5 or more servings of fresh fruits and veggies every day. It is a simple goal, but one that will dramatically increase your energy level.

3.Exercise/Sports: This is calculated by the number of city residents who are involved in fitness-related activities. Here is a simple way to join in this number: get started on a fitness program today - simply call me and together we will create a program that is designed around your goals.

4.Junk Food: Surveyors looked at the total number of fast-food places, pizza parlors, ice cream and doughnut shops in each city. Again, you don't have control over the number of fast-food joints in your city, but you do control the frequency in which you partake in less-than-fit-fare. Enjoy in moderation.

Frankly it doesn't matter what city made the fit or fat list. The fact of the matter is that you and I have full control of our lifestyle and eating habits. And best of all I'm here to help guide you to your fitness goals. Now all you have to do is click on the title of this article and you are on your way to total fitness.

(520)744-5108 info@tripleimpactcoaching.com

Labels: diet, exercise, fitness

Core Training: Why It Matters to You

Monday, February 12, 2007

It seems that you can't walk through a gym these days without the term "core" landing on your ear. Likewise, infomercial products routinely promise to tighten, trim, and tone your "core" and even magazine headlines boast ‘Secrets to an Envious Core'.

So what is all the hype about "core" training? And - more importantly - why should you care?

Since the fitness industry is notorious for going through crazes (remember jazzercise in the 80's and kickboxing in the 90's) it's understandable for you to be skeptical of the latest fad. However, I have news for you.

Core training is definitely worth your time.

In fact, training your core will result in tremendous benefits in a relatively short amount of time. This is because a strong core improves your posture, decreases your chance of injury, increases your power and functionality, and gives you a great-looking lean midsection.

Core training is rapidly gaining popularity for one specific reason: sitting leads to a weak core. Sitting? Yep, sitting.

Think about your typical work day. If you are like most people then your day starts with a 30-60 minute drive to work, followed by 8 hours at your desk and then another 30-60 minute drive home. That's a lot of sitting. And it all adds up to one thing: a weak core.

What is Core Training?
The term "core" refers to the muscles of your abdominals and those of your lower back. If you picture your body and then aim for the very center you would be looking directly at your core. The muscles that make up the core play a unique role since they provide stabilization for your entire body.

Core training seeks to strengthen the muscles of your abdominal and lower back using coordinated movement. A strong focus is put on contracting your abdominal muscles by pulling your belly button in toward your spine throughout the exercises to ensure that your core muscles are engaged.

What are the risks of a weak Core?
Unfortunately many ailments stem from having weak core muscles. You may be personally acquainted with the most common ailment...lower back pain. Other problems include poor posture, being injury prone, having minimal strength and (drum roll please) a bulging waistline.

If you are suffering from a weak core then read on...

What are the benefits of a strong Core?
Alleviating persistent back pain is one of the most welcomed benefits of a strong core. An increase in strength and protection from injury are also nice, and who doesn't love to lose inches from their waist as a result of tightened muscle?

Everyday motions such as lifting, squatting, reaching, twisting and bending will become less challenging after strengthening your core. While you may not immediately see the value in this, remember that it is better to be safe than sorry - who really wants to throw out their back while taking out the trash? I sure don't...

How can I strengthen my Core?
A great place to start is to practice the technique mentioned earlier - pull your belly button in toward your spine, not by simply sucking in your gut, but by contracting your abdominals. Do you feel it? Good. Now make it a habit to do this exercise while you sit. Like on the drive to work...at work...on the drive home - you get the idea.

It doesn't stop there - you also want to routinely exercise the muscles of your abdominals and lower back. This can be done by performing exercises that target these specific areas such as crunches and bridges.

If your interest has been roused and you want to lean more about core training, then give me a call! I work around the clock to bring fitness into the lives of my clients, and I want to help you too. Contact me now, and let's get to work on reshaping your body - starting with your core.

Labels: exercise, fitness

Exercise Adherence

Saturday, February 10, 2007

Nordine's Mindful Tip

When starting a fitness regimen, feeling anxious about your adherence to it is normal and should be expected at first. However this does NOT represent a reason to steer away from working out.

Nordine's Mindful Wisdom:

Paying attention to how you feel before, during and after each workout for the first 30 days is crucial if you want to make it an automatic behavior or positive habit.

Nordine's Mindful Action:

When starting each workout, visualize yourself feeling and looking the way you want to feel and look. You can do that while warming-up on a cardio machine or simply before you even start, in your car if you go to a gym or in a quiet room if you workout at home.

Labels: exercise, fitness, mindful fitness

How To Make 2007 Your Year to Get into Shape

Sunday, January 14, 2007

Here we are, already two weeks into the New Year. You know I have to ask...how is that fitness resolution coming along?

If the pounds haven't budged yet, don't panic. I have some words of wisdom for you to live by this year - words that will aide in getting you to your fitness goal.

Shoot for dropping a pound a week.

Now, this may not seem like that much, but if you did this consistently for the rest of the year it would result in 50 lbs lost. This may be extreme for you, but the good news is that once you achieve your idea body, maintenance is a breeze. How great would it be to begin 2008 with a brand new body?

This all sound well and good, but how do you go about the business of shedding that pound each week? I am here to tell you that it doesn't have to be allusive, mysterious or frustrating. In fact, with a little calculation, you can consistently drop one pound a week until you reach your goal.

All it takes are small changes in your daily lifestyle. Let's break the process down...

How to shed a pound a week: Burn 3500 cal. more than normal.

It's that simple! No fancy pills or powders necessary, just a progression of calories exerted without an increase in calories consumed. Try the following three steps:

1. Record your normal weekly exercise - look at everything from walking to participating in sports to exercising in the gym. This is your starting point. You need to burn an additional 3500 calories on top of your normal weekly exercise.

If you don't currently exercise, then this step is really easy for you, a simple blank page will do.

2. Record your normal weekly food intake - this may be hard to do honestly, but remember that you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.

In your quest for dropping inches you shouldn't exceed your normal daily caloric intake - you should, rather, work at slowly decreasing that number.

Remember, we are going for a 3500 calorie deficit each week - this can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).

3. Chart the difference - now that you know your starting point for both calorie exertion and calorie intake it is time to turn the tables in your favor. Take every opportunity to exert more calories by increasing your physical activity, and to decrease your calorie consumption by eating fewer calories and by making healthier selections.

Record your progress in a notebook and refer back to it often. You will be surprised how encouraging it is to see the positive changes that you are taking in your life written down on paper.

If you burn up 500 calories a day you will drop a pound in a week.

Labels: exercise, fitness, inspiration, mindful fitness

Take your cardio workout to a new level with HIIT

Thursday, November 23, 2006

Take your cardio workout to a new level with HIIT

Can you think of anything more torturous than spending an hour pedaling away on a bike or plodding along on the treadmill? You're not alone. Most exercise enthusiasts dread conventional cardio - why?

Because it's b-o-r-i-n-g.

So why do it at all? The goal of a cardio workout is to lose the unwanted inches and to develop the efficiency of your heart and lungs. But new studies are out that show our slow-go cardio sessions may not be as effective for burning off that holiday bulge as we thought.

When you plod along on the treadmill at an even pace, your body enters what is called a steady state. This means that your body has adjusted to the pace and is now trying to conserve energy.

Conserve energy? But I thought the point was toburnenergy?

And so your dilemma goes: You can't stand the monotony of traditional cardio and it leaves you with less than satisfactory results. So what should you do?

The answer is HIIT, a new training technique that blasts both boredom and fat.

Check out what experts are saying:

"In research, HIIT has been shown to burn adipose (fat) tissue more effectively than low-intensity exercise - up to 50% more efficiently."

"HIIT speeds up your metabolism and keeps it revved up for some time after your workout. The bottom line is that HIIT training burns a greater number of total calories than low-intensity training, and more calories burned equals less fat on your body."

What is HIIT?

High-Intensity Interval Training: is an exercise strategy that improves performance with short training sessions. These sessions involve a warm up period, several short, maximum-intensity efforts that are separated by moderate recovery intervals, and a cool down period.

In other words, your 60 minutes of low-intensity cardio is replaced with more effective, High Intensity Interval Training for as little as 15 minutes. The addition of explosions of speed into your comfortable pace will increase your power, muscle tone, speed, strength, endurance and best of all will melt the inches off.

Here is an example of a HIIT program - this can be done on any form of cardio equipment or even jogging outside or swimming laps:

Start with an easy 4 minute warm up, casually increasing your pace to the one that you usually maintain for your workout.
Once you are sufficiently warm, sky rocket your intensity for 30 seconds.
Return to your normal pace for the next 30 seconds and then sky rocket again.
Repeat this 30-30 interval for 6 minutes and then gradually decrease your intensity as you enter a cooling off pace.

After your HIIT session you can expect to burn more calories due to an increase in your metabolism - sounds good, right? If you aren't ready to jump into a full-fledged HIIT session, try on of the following modified HIIT workouts:

Modified HIIT 1:

Start with at least a 5 minute warm up, casually increasing your pace to the one that you usually maintain for your workout.
Once you are sufficiently warm, increase your intensity for a full minute.
Return to your normal pace and remain here until you have recovered enough to go again.
Repeat this 1 minute interval with full recovery time between each one for the full extent of your workout and then gradually decrease your intensity as you enter a cooling off pace.

Modified HIIT 2:

Start with at least a 5 minute warm up, casually increasing your pace to the one that you usually maintain for your workout.
Once you are sufficiently warm, change your speed and intensity for 2 minutes.
Return to your normal pace for 2 minutes and then change your intensity and speed again. The key is to keep your body guessing - you aren't doing full intensity work, but you also aren't staying at the same pace for the entire length of the workout.
Repeat this 2 minute interval for the full extent of your workout and then gradually decrease your intensity as you enter a cooling off pace.

There you have it - all you need to take your cardio workout to the next level. Do you have questions about the information presented in this newsletter? Or how would you like to slim down just in time for the holidays? I can help. And best of all I have many more strategies and techniques to help you achieve maximum results in minimum time.

I want to talk with you, one-on-one, to design an exercise program that will fit your unique goals. Just click here.

Labels: exercise, fitness, mindful fitness

NEW- Nordine's Workout " A la Carte" MENU

Sunday, November 19, 2006

Check out our new Nordine's Workout Plans from the "a la carte" menu. These perfectly safe and effective plans are designed by Nordine to target specific areas of the body. You can choose from Beginner, Intermediate and Advanced levels, and whether you want to use free weights, an exercise machine, a physio ball or a combo fo the three.

Click here and get your plan today!

Labels: exercise, fitness, mindful fitness

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