Mind Over Body Revolution Blog

Balanced Diet, Better Image

Monday, June 22, 2009

We have all been on a diet before and many of us have been off and on diets for quite some time, in fact people start a diet knowing they will go off it. However, many chose to change their eating habits alone and with no toning exercise involved. What happen in that case? The answer is a whole lot of shaky skin, flabby muscles, and cellulite that really does not reflect all the hard work that was put into losing weight in the first place.

Everyone knows the commitment one has to make to losing weight. So, while you are making a lifestyle change with your diet you might as well include an effective strength training program as well.

Working Out

Working out is important when you start new and balanced eating habit because as you lose weight you will want to improve your appearance with tighter skin and stronger muscles. This will make you look and feel much better because not only you will be thinner, but also more toned. The benefit of starting an exercise program as you begin your new lifestyle of healthy eating is that can tone as you lose. This will keep you motivated since your weight loss will appear even more dramatic because you will have a toned body.

Another benefit of working out as you begin your new lifestyle is that you can lose weight faster. This is because as you build muscle, you will burn more energy and therefore speed-up your metabolism. This results in more weight loss over the long term. Many people are confused about muscle because it weighs more than fat and therefore making their weight go up or stay the same. THE actual number on the scale is not important. Fitting in new clothes and feeling better will give you a more accurate idea about your fat loss.

Body Image: Lose FAT Not Muscles

Your overall body image, or the way you feel about yourself, will improve dramatically as you firm up and tone up. Certainly, if you have lost 20 pounds you will feel pretty good about yourself. But, how do you feel about yourself when you see your body in the mirror? Maybe not as good as you had hoped. That's because your skin is loose, your muscles aren't toned, and you don't have the body you had dreamed of even if you achieved the weight you wanted. Working out and toning up is the only way to achieve that smooth skin and tight muscles you dream of.

Many people diet and then find out that they still have not achieved their goal image even upon losing the weight and then are discouraged when they have to start an exercise program. Avoid this situation all together and include a healthy diet and workout plan in your new lifestyle. You will lose weight and tone up simultaneously giving you the body you had hoped for. And remember that losing weight does not necessarily means losing fat. Unavoidably, dieting without exercising can lead to muscle loss and decreased overall metabolism, making it worst for you to look and feel better.

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

5 Tips to Make Your Next Diet Succeed

Sunday, June 14, 2009

Have you been dieting as long as you can remember but you can't remember a time when you were actually successful? Obviously, none of the diets have worked long term so you are probably looking for something that will also allow you to maintain the results over time so this diet will be your last. There are some really simple things that you can do to make your next diet a long-lasting healthy living nutritional plan rather.

Stop Dieting and Start Changing Your Lifestyle

The best thing you can do is to stop thinking about dieting as a temporary state and start thinking about how you can change your entire lifestyle. When you change your lifestyle so that it represents the sort of life that you want to lead and therefore how you will look and feel, you will be much more successful in losing weight and keeping it off. For instance, if you would like to lose weight by simply stopping to eat candy bars, your diet may not last long. If you change your lifestyle so that you don't have access to candy bars and you replace your desire for them with something else you will likely be much more successful.

Envision Change

Set goals for yourself and when you do this envision the changes not only in your body but in your mind. The mind really is your most powerful tool, so use it to your advantage. When you think about your life, think about all of the healthy and helpful things that you will be doing and also think about how you will be changing your body. I often says, "If you can see it in the screen of your mind, you can have it in the palm of your hand," and this couldn't be more true.

Be Realistic

When setting your goals make sure they are something that you can actually visualize. For instance, if you have been heavy all your life and you are five foot four inches tall envisioning yourself as Heidi Klum isn't going to help you. When you set your goals and you envision changes in your life you need to make sure that you are being realistic.

Appreciation Goes a Long Way

It's easy to get down on ourselves with our hectic lives. When you are trying to lose weight you will find that it is beneficial to stay positive. Appreciate the things that you do like about your body, even if it's that you have great hair and everyone compliments your eyes. When you learn to appreciate the positives you are therefore a more positive person and this will translate into energy that you have to give to your new lifestyle and those around you.

Nurture Your Body

Make sure you are eating foods that will give you energy to be the positive and upbeat person that you want to be. Also, pamper yourself in small ways. When you nurture your body you'll instantly feel better about yourself and you'll want to continue to meet your goals.

Labels: body image, Inspiration Motivation, mindful fitness

Mind Over Body Revolution Tip#4 (It's All In Your Head!)

Thursday, June 11, 2009

Mindful Tip: Mental reprogramming is the key to success in burning fat.Your subconscious mind is what controls 93% of your behavior. The results you are getting right now in your life, whether it is health, fitness or wealth, they are all results based on your old conditioning. Failure to reprogram your mind will get you nowhere except where you are right now.

Mindful Wisdom: watching ones thoughts and words allows one to be aware of mental conditioning.

Mindful Action: when speaking about yourself or anyone else be aware of every thought you have and every word you say; get rid of all negativity, say to yourself; next! Think of something positive.

Labels: body image, mindful fitness

Mind Over Body Revolution Tip #2 (Getting Ready)

Friday, May 22, 2009

Mindful Tip #2: If you are not ready, get ready!
It doesn’t matter if you are physically ready or not, what really matter is that you are mentally prepared to go the extra mile by knowing exactly what your heart is longing for. Finding your true core desire is the most important task at hand when wanting to get in shape in body and in mind.

Mindful Wisdom: Heart felt meditation and visualization are key to ones ability to discover true core desire.

Mindful Action: once a day, preferably early in the morning before doing anything else and start your day by sitting and going within, ask yourself if your true core desire is to be healthy and fit, listen, feel, and then act.

Labels: Fitness Diet Inspiration Motivation, Inspiration Motivation, mindful fitness

Mind Over Body Revolution Tip #1 (Your Health)

Thursday, May 14, 2009

Effective May 14th 2009, we are starting a serie of Mind Over Body Revolution posts. As alway, I want poeple to truly experience and enjoy our posts in a meaningful way.

MindfulTip:Heart Smart Training - Like the ever-mounting hits on tobacco, on the flip side, its nemesis, exercise, continues to attract a growing crowd. Reports by the American Heart Association and others in Club Business International, suggest that heart attack patients who exercise regularly had a 40 percent lower risk of death as well as a 50 percent reduction in succumbing to cardiovascular disease after five years, compared to those who didn't.

Mindful Wisdom: Ego's trick is to make us lose sight of our interdependence. That kind of ego-thought gives us a perfect justification to look out only for ourselves. But that is far from the truth. In reality we all depend on each other and we have to help each other. The husband has to help his wife, the wife has to help the husband, the mother has to help her children, and the children are supposed to help the parents too, whether they want to or not.

~Gehlek Rinpoche

Mindful Action: You will hear it, you will read it, you'll probably try it but you will revert back to old conditioning so my advice to you is that you truly look inside of you and ask what do I want? See it! Beleive it! Create it!

Labels: Fitness Diet Inspiration Motivation, inspiration, mindful fitness

The Tantra Chair

Wednesday, May 13, 2009

I wanted to post this blog about a wonderful product by ZenByDesign. The Tantra Chair is the finest chaise lounge in the world today. Handcrafted with the world's finest eco-friendly components, this amazing chaise lounge is wonderful for yoga, stretching, the Kama Sutra and general relaxation. Just ask the Discovery Channel, Men's Health Magazine and Elle Magazine....all whom speak very highly of this world class furniture design.

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

Reduce The Pressure!

Tuesday, May 12, 2009

Reduce the Pressure - Stress can be an incredibly powerful drag on your fitness and health and study after study has found that when a person is stressed, the body reacts. Results of stress can lead to high blood pressure, tension headaches, upset stomachs, and many other ailments. Exercise is probably the most effective defense against stress in your life. But there’s a secret that most people don’t know, and the secret is this: It’s not the exercising part that’s hard. What’s hard is actually showing up to exercise and then keeping up the effort day in and day out. So I have one question for you: what keeps you from exercising and adhering to healthy habits so you can live the life you deserve? I can and I will help you change the things that most are not aware of, things that will transform you in mind, in body and in spirit. Just join my coaching program here.

Labels: Fitness Diet Inspiration Motivation, inspiration, mindful fitness

Power Meditation

Sunday, May 10, 2009

This short power meditation is amazingly effective against any kind of stress. Especially now in these uncertain times. Once a day every morning before tackling the day.

Labels: inspiration, mindful fitness

Nordine Z Speaking at the National Institute of Whole Health in Boston

Friday, May 08, 2009

In this video clip I speak about my story. You can share it with everyone you know and who is looking to overcome obstacles. I thank both my parents for their undeniable courage. Nordine Z

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

A Bucket of Crabs

Thursday, November 20, 2008

Have you ever seen a bucket full of crabs? They pinch and pull as they struggle to climb over one another to reach the top of the bucket – to freedom.

Ask any fisherman and they'll tell you that a bucket full of crabs doesn't need a lid – they simply won't escape.

Why? Well, it's not impossible for a crab to climb to the top, and really if they worked together it would be quite easy. But crabs don't work together...

Instinctively crabs pull each other down-literally.

When one crab breaks away from the pack, reaching its pinchers toward the top of the bucket, the others promptly grab onto the escapee's leg, pulling him back down. That crab is then pushed to the bottom of the pile and his dream of freedom is crushed.

People have a way of acting just like a bucket of crabs. Have you ever decided on a personal goal only to have someone in your life talk you out of it?

Do you have crabs in your life? A crab is...

-The person who discourages you from going to the gym
-The person who scoffs when you mention your weight loss goals
-The person who snickers when you choose salad over pizza

The crab mentality says "If I can't have it, then neither can you." When you decide to do something different, to reach for a goal and to improve yourself, the crabs in your life will do their best to hold you back.

Keep Crabs at Bay: When crabs come snapping, remember the following:

1-Ignore them: When someone in your life begins to pull you down with discouraging words, remember that you don't have to listen. Don't let them get into your head. Mentally tune them out or politely remove yourself from the situation. Who are they to tell you what you can or can't achieve?

2-Understand them: Ouch! Insults and put-downs hurt, especially when they come from people that we care about. So what is the deal? Why do your friends, co-workers and even your spouse turn into crabs when you decide to improve your life? Do they really hope that you don't succeed? The truth is that crabs are thinking about themselves-not about you. They see you attempting to better yourself and to change your life. Whether they realize it or not, this scares them. If you better yourself will you still like them? Or will you leave them behind?

3-You hold the power: Even the most persuasive crab doesn't hold a candle to your iron will. When you are ready to change, and you've made up your mind without an inkling of doubt, then 90% of the work is done. Your mind is the most powerful tool at your disposal-don't let a wimpy crab rob it from you.

Are you ready to make a positive change in your life? Don't wait any longer. Join the ranks of my successful clients-schedule your first coaching today.

And don't let a single crab talk you out of it!

There are ONLY 10 SPOTS left to become my PRIVATE CLIENT and join the many that have transformed their lives. JOIN THE NORDINE'S 90 DAY BODY TRANSFORMATION today

Labels: body image, mindful fitness

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

The Fit Kid Within

Thursday, July 17, 2008

Remember when you were little and you "exercised" because it was fun? You never thought about how many calories you were burning in ballet class or how high you were getting your heart rate in the heat of a soccer game. That was never the point.

Now that you're out of grade school, exercise means something different. It's that thing you squeeze in after work or before dinner, feel guilty about skipping and therefore adding even more stress to your life. Somehow, the elliptical trainer or the treadmill doesn't inspire the anticipation and joy that the swimming pool once did.

So how do you reconnect with that long-lost sense of play? Going back to the activities you love. Just because you're an adult doesn't mean you can't do the things you enjoyed as a kid. After all, studies show that if you love the physical activity you're doing, you're likely to do it more often and for a longer period of time than if you don't. That's why I recommend getting in touch with your younger, fitter self as a way to recharge and reenergize yourself; I call it "Reaching for the Fit Kid Within". I ask people what they enjoyed during their childhood, early teen years and high school. Then I ask them if they would consider doing that again.

Starting with a 5 minutes meditation that would facilitate the connection between mind, body and soul, allowing yourself to reach within and accept the playful kid that you are.

Follow with 30 minutes high energy, fun drills and exercises that you use to enjoy when you were a kid. You can even involve your kids; they'll guide you, allow to be yourself, and allow them be the kids they are. I personally play soccer or simply chase my kids around the backyard. There is no limit to what we can actually do.

Finishing with a 5 minutes stretching program and cooling down with a 5 minutes relaxation techniques to come back to our adult world.

Labels: mindful 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

When Holiday Tips Fall Short

Wednesday, December 12, 2007

Another day another article on Holiday weight loss tips. Have you ever wondered why everyone you know still gains weight this time of year - despite the fact that Holiday weight loss tips are passed around in greater numbers than Christmas cookies?

Don't get me wrong - weight loss tips are great. I love to find creative ways to cut calories and increase activity during the most fattening time of the year. In fact, here are 10 great tips that will prevent you from gaining weight over the holidays:

Limit your intake of calorie laden beverages. Eggnog, champagne, mochas, and hot chocolate all have one thing in common: they are packed with empty calories - avoid these beverages and load up on water instead.
Officially schedule exercise into your calendar. It's just too easy to let workouts slide this time of year - make a commitment to exercise and keep it.
Forego the goodie making. By keeping your home free from Holiday treats you will undoubtedly gain fewer pounds. However, if you simply have to make those Christmas cookies then chew gum during the baking process to prevent snacking.
Have fun being active. Winter is a great time to burn calories outdoors. Go skiing for a day or take the kids sledding. No snow in sight? No problem - take a brisk bike ride or power walk through the mall.
Use healthy ingredients. Your Holiday meal will taste even better when you seek out fresh, organic and low fat ingredients - and you'll feel better too.
Learn to compromise. Dying to have that peppermint mocha? Go ahead - but have it with nonfat milk and pass on the whipped cream.
Don't go hungry. The Holidays are a dangerous time for your metabolism. Focus on eating small balanced meals every few hours to keep your metabolism going strong.
Enjoy a sample. No one says you have to completely avoid the appetizers and desserts at your Holiday party - just enjoy in moderation.
Focus on family not food. Let's face it, this time of year is big on two things: family and food. Make an effort to place your focus primarily on your family.
Stick to your strategy. The best way to gain weight over the Holidays is to approach them without a plan. Using the above tips, write down the ways in which you plan to avoid weight gain this year - then periodically check up on yourself.

The truth is that if you follow these tips you will see a drop in Holiday pounds and you may even lose a pound or two...but don't expect to reshape your figure with them.

Let's be honest, you want to lose more than a pound or two. You want to lose all of those extra pounds while reshaping your body. Simply avoiding certain foods or burning a few extra calories won't produce the breathtaking results that you crave.

Here's the bottom line: To transform your body you must know what you trully desire and you must commit to that desire then and only then you can introduce new and challenging exercise to your routine.

You may feel that the secret to achieving weight loss is just that - a secret. A mystery. You try, and try, and try but your goals are never met. Your dream body continues to stay out of reach.

In my experience the people who are unable to lose weight aren't failing due to laziness. In fact, those frustrated with their weight often put in a lot of effort - but on the wrong things. They emphasis on the practical stuff, they never trully take the time to make the connection between their body and their mind in order to find what they trully desire.

You try a new fad diet. The latest exercise gizmo. An ineffective routine at the gym. It's not that you aren't willing to put in the effort - you're just doing the wrong thing...you're just thinking the wrong way.Think about this for a moment...

What if 2008 was the year that you took control of your body? The year that you threw your fat clothes away...the year that you were proud to put on a bathing suit…the year that your doctor congratulated you on your improved health...the year that your family and friends - and that special someone - showered you with compliments.

It's possible. Even more possible than you think.The thing is that you need to direct your effort in an effective way. It all comes back to introducing a new focus, an new approach, a new aspect on life and of course challenging exercises into your routine.

This is where I come in. You see, for me weight loss isn't a mystery. It's my passion. I have a proven method that will dramatically transform your body into one that you are proud to be seen in. However, I can't promise that it will be easy, I'm just saying IT WILL BE EASIER!

You'll work hard but it will be quick, you'll sweat and you'll even feel sore. And before you know it you will be telling everyone you know about the amazing results you've achieved.In this season of gift giving don't miss the opportunity to give yourself the gift that you really want – a new strong desire to be fit, a new body. A tight body. A stronger body. A healthier body.

Get a copy of my new book Mind Over Body: The Key To Lasting Weight Loss Is All In Your Head!

Contact me and start your transformation!

Labels: Fitness Diet Inspiration Motivation, mindful fitness

Questions and Answers

Thursday, November 01, 2007

Here are 6 fundamental questions asked to Nordine during a Webinar.

Question 1: How does fitness affects one's spiritual being?

NZ :Answer 1:Your Spirit is the universal battery to your mind and body.
We use spiritual substitutes such as alcohol, food or even drugs to make us feel good for a short, short time, but in the long run the results are devastating.
When I was younger I use to think that I loved myself but in reality I was obsessed by my top athlete physic, I think I stopped loving with my heart but rather I used my ego. When you are obsessed you forget how to love yourself and everyone around you.

There is no SUBSTITUTE for spirituality other than respecting yourself, your body and everyone around you. When you are fit and healthy, you are inspiring everyone around you, and that my friends, it is spirituality at its best. Love is the antidote to obsession.

Question 2: I really want to change but how?

NZ:Answer 2: First you must acknowledge the current YOU then move on to acknowledge that you want to change accept the change and let go of the OLD YOU. I call this the Ta Kwon Do method, my dear friend and spiritual mentor Dr. Dharma taught me the technique. Because if don’t you will feel that you are not fully satisfied with your life, something will be missing, you won’t know it but you will certainly feel it. If you are not fully satisfied you will get full some other ways.

Question 3: How do I know I have a desire to be fit?

NZ: Answer 3:You know you have the desire to be fit when thinking and seeing yourself fit creates an amazing excitement just as if you were falling in love again but this time it will be YOURSELF that you falling in love with.

Question 4: How can I exercise without thinking of it as a burden?

NZ: Answer 4:By seeing, feeling and being the change you want to create. When you think and see the end result as if you were actually already achieving it, you will feel excitement rather than anxiety which is what hinders all your effort s to change.

Question 5: What are the three fundamental expressions of life?

NZ: Answer 5:The expression of body, of mind and of spirit. We are three part beings. Neglect one and you will be living in disharmony.

Question 6: What are the three fundamental expressions of life?

NZ: Answer 6:The formula to perfect fitness to me is: 60% Mind – 30% Nutrition and 10% Exercise. You live in your mind most.

Labels: inspiration, mindful fitness

Why Is Inspiration Important

Thursday, September 20, 2007

Why are some people fit and toned while others struggle with their weight? These fit people make it seem so easy to achieve and maintain results-what do they have that you don't? It all boils down to one simple thing. The only thing standing between you and your perfect body is: inspiration.

Yes, inspiration is truly the magic ingredient that will transform your body from the one that you have now to the one of your dreams. So what is inspiration, anyway?Inspiration is......a desire, a belief that drives you....the push of your spiritual and emotional forces to accomplish an action....something that makes you do what you want to be....the desire to accomplish a goal. ...something that pushes and pulls you to do certain things.

It's easy to see how inspiration can change a person's life-and body. If you could bottle and sell inspiration you would easily make a fortune. But, alas, inspiration is something that must not only be mustered up out of pure will power but by listening to your own feelings. So where does this leave you?

In the past your attempts to get in shape have been short lived. How can you stick with it long enough to see the results that you so desperately want? I have exciting news for you. Inspiration can become as natural and easy to you as breathing.

Here's how.

Step one: Find your core desire. Why do you want to get fit? What is your most important reason for wanting to lose the weight? Now, don't tell me that you simply want to 'Look better' or 'Be more attractive.' You need to dig deeper than that. Take a minute to meditate upon this question until you can feel the answer. Hint: these would all be great answers...

I want to fit into my size 6 pants again
I want to get off my blood pressure medication
I want to drop 20 pounds before the reunion
I want to get rid of the jiggle on the back of my arms
I want my significant other to find me irresistible

Step two: Visualize it and write it down.Take your desire from step one and write it down. This is very important step, so don't cheat yourself by skipping it. Now take the paper with your desire on it and post it where you will see it everyday-preferably first thing in the morning.

Why is writing down your reason so important? Because it keeps your focus on the goal. You see, your reason for getting fit is really your ultimate goal. Only by daily acknowledging this goal will you see it to fruition.

Step three: Make it fun.Who wants to do something unpleasant on a daily basis? I don't know about you but I tend to avoid activities that are uncomfortable-it's just human nature. That is why it is so important for you to find a mode of exercise that you enjoy. If the thought of exercise makes you cringe you need to figure out why. Is it the uncomfortable workout clothes that you own? Maybe it is time for a new style. Is it trying to decide what machine to use at the gym? Maybe it is time for a personal trainer or coach. Is it the pain that you feel in your shoulder when swimming? Maybe it is time to find a new form of cardiovascular exercise-one that won't aggravate your injury.

The truth is that there are a ton of different exercises that will give you the results you want. Don't like the gym? There's a program for you. Don't like running? There is an alternative. Don't have the time? There are time friendly exercise routines that will give you incredible results in under an hour. It is all about finding something that you enjoy.

Step four: Enlist support. "Alone we can do so little; together we can do so much." Even though Helen Keller probably wasn't talking about getting fit, her words ring true for anyone wanting to achieve incredible results. Let's be honest, it's hard to stay motivated without encouragement from the people around us. That's why it's so important to tell friends and family about your goal and to rally for their support. Sometimes one encouraging word will give you the strength you need to make it through another workout. The best way to ensure that your inspiration stays strong-and that your goal is met-is to align yourself with your personal trainer or coach. Together you will identify your goal. Together you will create your own workout routines and schedule. And together you will stick with it until your goal is met.

Labels: body image, mindful fitness

The Exact Blue Print

Tuesday, September 18, 2007

Making a choice about health and fitness is life transforming only when using the Exact Blueprint. I made a personal commitment to myself that fitness both of the body and mind, nutrition and a good supplementation would be a focal point of my personal life the minute I could no longer take the beating, the humiliation and the bullying I went through for most of my chillhood - at one instance, I was put, by twenty of my classmates, under a big gymnastic mat and everyone was jumping on me until I almost chocked, the teacher finally decided to stop them. I Immediately started to see a brand new world opening up to me after I identified how I trully felt and commited to become who I really wanted to be.

However, times have changed since then which leads me to think that today's biggest hurdle to building a fit and beautiful body and get in a great shape is the so-called "finess gurus" that are popping up like mushrooms. I'm sure you've been a little more than "suspicious" of those advertisers that sell everything from "instant abs and buns" to "all you can eat diets" as solutions to your fitness goals. Some claims are so wild that it really seem to insult anyone's intelligence, claiming that you could burn 20 pounds in 6 days. Do they really know how someone who is overweight and depressed feels like? I do! And many of my clients do too. We know that it is not only the body but the mind and the spirit that one has to connect with in order to make a difference.

To me, the many claims to change people's lives through some ridiculous programs sound outrightly "dangerous" and it is even illegal in some countries to make such a claim. America is a land of opportunities not a land of fools. Unfortunately many out there still fall into the trap and only discover too late that their first intinct was the right one; too good to be true! It's no wonder that most people are more confused about health and fitness than ever before.

In my opinion, it makes no difference if you're an advanced fitness adept, or a beginner, reaching your goals is going to take more than empty promises and false claims. No one should ever follow the fitness advice, or buy health-related products, from anyone who can't prove to me, they've stuck to a healthy nutrtion plan long enough, and have exercised with the intensity and dedication it takes to create a strong and beautiful body.

Not only I personally coached thousands to get and stay in shape for life but went from Rickets (a malnutrition disease) to Mr. World & Mr. Universe. I've traveled across the four continents and helped thousands from all walks of life who were committed to learn and apply the exact blueprint I teach. It took me over twenty years to finally put on paper what really helped me get where I am today. As I mentioned before, I went from Rickets to Mr. Universe and from personal trainer to top celebrity fitness coach. If you are committed to your health and fitness and are really serious to change, let me have the honor to share with you the exact blueprint. It is easier that you ever imagined, that I promise!

Labels: mindful fitness

You Dance Too Fast

Have you ever watched kids playing on a merry-go-round, or listened to the rain lapping on the ground?

Ever followed a butterfly's erratic flight, or gazed at the sun into the fading night?

You better slow down.

Don't dance so fast

Time is short.

The music won't last.

Do you run through each day on the fly?

When you ask,

"How are you?"

Do you hear the reply?

When the day is done,

Do you lie in your bed with the next hundred chores running through your head?

You'd better slow down

Don't dance so fast

Time is short

The music won't last.

Ever told your child,

We'll do it tomorrow

And in your haste, not see his sorrow?

Ever lost touch,

Let a good friendship die'

Cause you never had time

To call and say "Hi"?

You'd better slow down

Don't dance so fast

Time is short

The music won't last.

When you run so fast to get somewhere

You miss half the fun of getting there.

When you worry and hurry through your day,

It is like an unopened gift....Thrown away...

Life is not a race.

Do take it slower

Hear the music

Before the song is over.

Labels: mindful fitness

Mindful Eating

Tuesday, May 29, 2007

Think twice before you eat!

We all eat for different reasons. For some of us it offers comfort. Others simply eat because the food is there, in immediate reach. Whatever your eating pattern is, don't let your weight get out of control - think before you eat.

Mindful Wisdom: there are so many reasons why we all struggle with food. Many of the reasons stem from how our mind is programmed; the way we've been raised and the way we feel on any given day. It is liberating to understand that the struggle is not just because we can be bad when it comes to eating well.

Mindful Action: keep small and balanced meals on hand. Don't let yourself starve or you'll pay the heavy price of slowing your metabolism. Divert your thoughts to something other than food when the 'hunger of the eye' emerges. Remember: we eat to live, not live to eat!

For more help on eating well and losing weight, click here

Labels: diet, mindful fitness

Transformation from within

Tuesday, April 17, 2007

Accepting the responsibility that you have the power to transform your life is a trigger to any meaningful behavioral process of change. You must learn to release any negative resistance to change. Limitation and refusal to improve your current negative state of mind will only lead to your investment remaining the same.

There is a saying that goes something like "doing the same thing over and over and expecting different results is the definition of insanity."

Holding onto beliefs that no longer work in your current life situation will translate into stagnation or further degradation. Bring your attention to a new state of mind; a positive mental attitude fueled by a core desire to live a full and meaningful life.

Fitness of the mind will cultivate and support fitness of the body. Nurturing your positive thoughts by allowing them to smoothly manifest the perfect healthy body is what you can bring into awareness in your daily life. Moment after moment you flow and moment after moment you glow. I wish you all a life full of positive moments!

Labels: inspiration, mindful fitness

Nordine's Mindful Tip for the Spirit

Thursday, February 15, 2007

Stones That Heal the Heart
When I feel that my mind is running wild and my heart feels sad, I go out into nature and pick up one stone for each of my hindering, negative thoughts. I write on each stone the thought I want to let go of. Doing so helps me transfer the negative into what I like to call "the source of everything'". After all, aren't we all made from the same stuff stones are made from?

I hold on to each stone, take a deep breathe and say: “I am letting go of a negative thought, knowing that I have the power to receive a new and empowering thought.” With all my heart and physical strength, I throw each stone as far as I can.

This tremendously relieves the mind and refreshes the soul. I do this when I'm at Miraval, as it's there that I learned this exercise.

If you are visiting Miraval, near Tucson, Arizona, and want to work with me, please book your session at (520) 825-5155 ext: 4512

Check out Miraval at www.miravalresort.com

Labels: inspiration, mindful fitness

Breathe! It's All Right!

Tuesday, February 13, 2007

I had a lunch meeting last week with a top executive of a company I am involved with. While we were eating, the executive said something that I thought was inappropriate and it started to change the mood of our conversation. I had the choice then to do one of two things: stop the meeting and leave, or continue and bring the mood back to a more positive one. I chose the latter and dismissed what had been said, took a trip to the bathroom, performed a one minute deep breathing exercise, visualized what I wanted from the conversation and went back with this new energy I had created.

The result was amazing; I got exactly what I wanted.

We all go through periods of ups and downs and we all have the choice to climb the ladder back where we want to be. The absolute truth is that we can be, have or do whatever we choose to. Who do you choose to be today? What do you choose to have today? What do you choose to do today?

Think it! Feel it! Be it! No one or nothing can have control over your thoughts.

Labels: inspiration, mindful 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

Nordine's Mindful Tip

Wednesday, January 10, 2007

How many times have you made resolutions that lasted just about the same amount of time it takes to read this sentence? Don't feel bad. Out of 10 people, eight won't keep their resolutions for more than a month.

Whether it's working out regularly, "releasing weight" (my dear friend John Assaraf likes these words as opposed to "losing weight", I will tell you why in another issue) or changing your diet, they are most often directed at making us feel better about ourselves.

Mindful Tip
Why are these goals likely to fail? Much of the problem is with your mind-set and a lack of planning, as well as getting the wrong information. Being aware of what the obstacles will be and how to avoid them is crucial in setting goals and actually achieving them.

Mindful Wisdom
Accept who you are and what your current life situation is. When you reject your situation it tends to stick to you like glue. What you resist persists; I am sure you've heard this before.

Mindful Action
Make a conscious choice and go for it. When challenges arise we tend to revert back to our old condition. That's a normal mind event. Go over the threshold and climb back up, you will only be closer to your dreams. Changing a habit is just a matter of finding another one; a more positive one that will give you a benefit, even if it is a delayed benefit such as exercising. Immediate benefit such as feeling good by, say, smoking a cigarette, is deadly and you know it. Besides, it takes 10-15 minutes for a smoke break -try to add it up in weeks and years, you will soon find out that it's an absurd waste of time, money and life as opposed to more time to play, more money to spend and more oxygen to breathe.

Labels: inspiration, mindful fitness

Holiday Binge

Sunday, January 07, 2007

The average American eats, on average, about 60,000 calories during the entire festivities of the year (Thanksgiving, Hanukah, Christmas, New Years', etc). That's a total of 30 days, as the festivities always start early. All those extra calories translate into a total gain of over 17 pounds of fat (1lb of fat = 3500 calories). It takes from 8 to 16 weeks to lose the weight. So why not be a little more aware?

Mindful Wisdom
When the next holiday approaches, make yourself a promise to indulge in a mindful fashion. Respect your hard work: don't destroy what you've achieved the rest of the year. If you have to go full-blown into the celebrations, do it the day of the celebration, not an entire week before.

Mindful Action
Eat mindfully by chewing each bite 20 to 30 times. Drink a glass of water prior to each meal, eat the protein portion first, pause for a few minutes, eat the carbs (leave the sweets for the end of the meal), pause, then if you still have room get to the dessert. I doubt you'll have any room left. A meal should last 30 to 45 minutes. In France, where I come from, we take about an hour to eat a full course meal. Do you see a lot of overweight people in France?

To control Holiday Binge and preserve your hard work: click on the title of this article.

Labels: diet, 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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Tuesday, September 18, 2007

Tuesday, May 29, 2007

Transformation from within

Tuesday, April 17, 2007

Thursday, February 15, 2007

Breathe! It's All Right!

Tuesday, February 13, 2007

Exercise Adherence

Saturday, February 10, 2007

How To Make 2007 Your Year to Get into Shape

Sunday, January 14, 2007

Nordine's Mindful Tip

Wednesday, January 10, 2007

Sunday, January 07, 2007

Thursday, November 23, 2006

Sunday, November 19, 2006