8 Surefire Steps to Staying Motivated

Step 1: Visualize what you want

Picture yourself attaining the goal you want to achieve. Some of us see still pictures, and others see moving pictures (like a movie). Some of us see our pictures or movies in color, and others see it in black and white. However it is that you see your picture, get in tuned to the details of the picture. Align your fitness or nutritional goal with these visual aids.

Step 2: Use all of your senses when visualizing

As you visualize, start to pay attention to the sounds associated with your picture. Also, notice how you feel in that picture. This feeling should be both emotional and physical. How does your body feel fitting back into those skinny jeans? How does that make you feel, emotionally? The more details you have in your picture, the more you are sending a message to your brain that this is really happening. Before you know it, it really happens.

Step 3: Write down your goals

Writing down your goals is a great way to stay focused on what you want. You can place your goals where you see them daily. Some people also just like to write their goals then put them away. That’s fun, because when you go back weeks, month, or even years later and read your goals you are amazed at what you have accomplished.

Step 4: Believe in your goals

Choose goals that you truly believe in your heart that you will attain. Understand, as humans, we tend to send ourselves “doubting messages” when we think of goals we want. Acknowledge what that is, just doubt, and mentally set it aside. Think about what you want. Believe in yourself and in your goal. Strive for it one step at a time.

Step 5: Challenge yourself

Choose goals that you know in your heart you can attain. With that, make sure you are challenging yourself. It’s that stretching moment in our lives that keep us motivated. It tough to be challenged, yet it feels great! Just to know you’re always stretching to go a little further is motivating in itself. It keeps you from getting bored and stagnant.

Step 6: Get support from friends and family

Tell those that love and care for you about your goals. Simply talking about it will motivate you (as well as inspire them). They can hold you accountable, encourage you, and celebrate with you.

Step 7: Strive for continued progress

As you accomplish each goal, replace it with a new goal that will push you to another level. This goes back to keeping yourself challenged, and avoiding boredom. When we find ourselves at a stagnant place in our lives, we tend to start to go backwards. Always give yourself something for which to strive.

Step 8: Reward yourself for accomplishments

To stay motivated, give yourself a reward for what you have accomplished. This moment of celebration is so important. It’s called positive reinforcement, and it feels so good that you want to set another goal and celebrate it again. Rewards can be anywhere from a pat on the back to a week-long vacation.

NO EXCUSES!

You’ve been doing it for a while now, probably longer than you realize.

 

It’s too cold, it’s too hot, I need to get in shape before i join the gym…

 

Again and again, you come up with a reason why you’re going to start TOMORROW.

 

Before you know it, you wake up one morning and you’re 5 lbs, 10 lbs, or 15 lbs heavier than you were a few months ago!

 

Enough is enough. Now is the time to stop making excuses, to stop putting your fitness on hold, and to start working out.

 

Don’t Let Age Get the Upper Hand

With every year that passes, your body conspires to make getting into shape harder. Your metabolism slows down as you age, adding weight that you’ll have a harder time shedding. Your growth hormone production slows down, making it even more of a challenge! What might have been a snap at 20 will take more time and effort at 45.

 

Here’s the good news: You CAN absolutely get fit at ANY age! BUT….the longer you put it off, the harder it will be to make those changes.

 

Your body is more primed to respond to exercise right NOW, than it will be even 6 months from now. And, if you happen to be that 45 year old who starts working out today, know that soon enough you’ll be fitter than a 20 year old who’s sitting around still making excuses!

 

The Chicken or the Egg?

It could be that you’re overweight and think you need to lose a few pounds before you start working out.  So, you’ve decided that you’re going to lose weight by dieting BEFORE you start an exercise program. You’ve even got a list of groceries to restock your fridge and pantry with and to start you on your way.

 

It’s true that watching what you eat is a huge part of a fitter, trimmer life. But studies show that making the switch to healthier eating is easier when you’re already working out regularly.

 

Exercise will cause you to crave healthier foods, encouraging a fit diet to come more naturally, and the pounds to melt off quicker!

 

Laziness Makes You Even More Tired

Maybe you’re waiting around until you feel less exhausted and fatigued by work, family, and everything else that goes on.  Chances are, you will ALWAYS have a ton of things going to that will zap up your energy!

 

More good news:  Exercise will INCREASE your energy throughout the day, so you will have more clarity and be able to get more done during your day

 

You’ve just got to get the ball rolling!

 

It’s a Mental Game

Fitness is about being proactive mentally AND physically – putting it off will actually psyche you out!  Adding regular exercise isn’t necessarily easy. But the longer you wait to begin working our regularly, the more insurmountable a challenge it will seem.

Put the kibosh on negativity before it starts to impact your drive to workout and live healthier!  The little engine that could do did do because he was already doing.

 

Decide right now to stop your excuses and take the first step. Together we will come up with the perfect personalized fitness plan for you. It will be unique to your lifestyle and get you to your goals quickly.

Call or email TODAY and say goodbye to waiting until tomorrow!

About the Author:

 

Warrior Fitness, Self Defense and Life Skills Expert, Jim Mahan has helped thousands of individuals just like you learn simple and effective ways to prepare themselves for the unknown.

Call now to get a Free week of training in any class of your choice!

 

254-247-4999

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5 Foods You Must Avoid

Another Great Article From Prograde Nutrition!

By Kevin DiDonato MS, CSCS, CES

Buying local, fresh foods from Farmers’ markets, organic farms, or from your local grocer can go a long way for your budget and your health.  However, not everyone can benefit or wants to shop healthy.  Here are the top five foods to avoid or minimize in your diet for a longer, healthier life and a leaner waistline, followed by the top five foods that will give you amazing health benefits.

Food #1 Low-fat Foods

Food labeling can be very deceptive when it comes to food geared for weight loss.  Low-fat foods are one of the products to be careful about.  Just because the food says “low fat,” does not mean the food is low calorie.  Be sure to check the label and see how many calories are typically in the product.  Most people associate low-fat foods with lower calories, so they tend to eat more.  Do not be fooled by this deceptive labeling technique.

Food #2 Sugar-Free Foods

Sugar-free foods are geared to people with diabetes or at risk for developing diabetes.  Sugar-free foods have low calories and no sugar.

However, look at the label under sugars, and you will see something interesting.  Sugar-free foods tend to have sugar alcohols, which is an ingredient designed to give it sweetness.  Most of the time, sugar alcohol is made from sugar products, which can lead to increased calories.  Sugar alcohols carry between 1.5 and 4 calories per gram.  Not only do you get extra calories, but you also can get cramping, bloating, and other gastrointestinal problems if you ingest too much.

Food #3  Commercial Smoothies

Normally, smoothies are associated with healthy eating.  They have skim milk, fruit, and yogurt, so they are considered a great, healthy food.  Some commercial smoothies, however, have many hidden calories from extra sugar.  Some smoothies are also made with ice cream, so you end up ballooning sugar, fat, and calorie content.  Most of the time, the fruit in smoothies is blended up into fruit juice, or fruit juice is added.   This eliminates the fiber that is found in the skin of most fruits.  My advice:  Make your smoothies at home, and leave the commercial smoothies on the shelf.

Food #4 Commercial Yogurts

Yogurt, again, has been considered a natural health product containing calcium, probiotics, and other products that have been shown to be beneficial to our health.  Look at the label again, and you might see something surprising.   When looking at the label, some of the first few ingredients in yogurt are different forms of sugar.  All this extra sugar can lead to weight gain and stubborn, hard-to-lose body fat.  So again, read the label and see exactly what is in the product before you choose the yogurt of choice.

Food #5 Sugary energy drinks including items with added vitamins and minerals

Energy drinks have been advertised as giving you that extra pick-me-up during the day, and a way to increase the intensity of your workouts.  Energy drinks can contain high amounts of caffeine and sugar, which gives you that initial pick-me-up, but you end up crashing hard later.  Also, some drinks that have added vitamins and minerals, can have loads of sugar as well.  So stop and think before you drink and choose something lower in calories and sugar, maybe something like coffee or tea.

Next, I am going to share with you 5 foods that are beneficial to your health, and you might not even know it.


Food #1 Swiss Chard

Aging can create many different problems for people.  Wrinkles, lack of balance, and our eyesight can worsen, and are just some of the different things that happen with the aging process.  Swiss chard is considered a super food because of some of the amazing caroteniods that can be found in this leafy green vegetable.  Swiss chard contains high levels of lutein and zeaxanthin that have been shown to help with good eyesight.   These two caroteniods have been shown to build up in the eyes, which help with the way light rays enter our eyes and are absorbed.


Food #2 Pepper, Especially Capsaicin

So most of you are probably asking why pepper is on the list.  Pepper is a zero-calories food that can add a lot of flavor to your foods.  Not only does it pack a great punch to your foods, but capsaicin has been shown to have tremendous anti-inflammatory properties.  It has also been shown to be helpful in fighting some cancers because of its anti-cancer effects.
Food #3 Wheat Grass

There are plenty of juices out there that contain Wheat Grass which is chock full of vitamins and minerals that will keep you healthy.   Loaded with Vitamins, B, C, and E, this food can help to clean out your system and fight infections.   Not only does this food contain essential vitamins and minerals, but it also is a complete protein.  This food is full of the essential amino acids that our bodies require for building muscle.   The high concentration of vitamins helps protect the body from stress that our bodies are under daily.

Food #4 Tahini

Tahini is now found in most grocery stores as an excellent source of all the B vitamins as well as calcium.  B vitamins are essential in development of healthy cells in the body, especially red blood cells.   B vitamins can also help in raising metabolism, and help our immune system become stronger.  Tahini also holds a surprising amount of calcium, zinc, and copper.  The high levels of calcium can help keep bones strong and healthy, and might be responsible in fighting some cancers. Tahini also holds an abundance of fiber, specifically sesamin and sesomolin, which can have positive effects in lowering cholesterol.
Food #5 Avocado

This amazing fruit helps reduce inflammation through some of the carotenoids found in the green, fleshy part of the avocado. This vegetable also has a tremendous amount of fat, but the good fats that are beneficial to the body. The main source of fat is Oliec acid, which helps with fat absorption and also helps to lower the risk for developing heart disease. Avocados also have phytosterols, which keep inflammation in the body under control.

How To Instantly Remove Two Of Your Biggest Weight Loss Obstacles >>

5 Exercise Goals for Beginners

A handful of things every newbie should put on his or her exercise to-do list.

Just getting started exercising? Congratulations! Your decision is one that will bring you face to face with improved health, looks, energy, and more. While there is a great temptation to swallow the entire gym whole in one bite, it’s better to take stock and come up with goals that fit your needs.
Ready to create some gym-worthy goals that will help you reach your destination of a better, healthier life? Get started with the list below.

Goal 1: Find a Time

The first thing you have to do before you work out is figure out when you’re going to head to the gym. Sure, you may go to the gym on a whim on occasion, but you can’t depend on these spur-of-the-moment trips to help you meet your other fitness goals. Rather, you’re going to have to come up with a regular time to get to the gym. Whether it’s at 4 a.m., during your lunch hour, or right after work, having a predetermined time to exercise will help you with the next goal.

Goal 2: Stick with It

Once you’ve figured out when you can work out, it’s up to you to make sure you follow through. Though you may think the benefits of exercising are enough to keep you going strong, you may be wrong. To make it a little easier to stick with your routine, give yourself a goal of sticking with your routine three days a week for three months. Once you’ve been at it for that long, it should be cemented into your schedule, making it easier to stick with exercise for the long haul. If you constantly need another goal, reset your clock for another three months a week or two before completing the initial three months.

Motivation is what gets you started. Habit is what keeps you going. - Jim Ryun

Goal 3: Trim or Tone

Toning up and trimming down are often the primary purposes for working out. If these are reasons for your new interest in exercise, use them to your advantage. Every day you work out, write down your weight, the most important measurements to you, and the exercises you perform. Over time, you’ll be able to see improvements in all three areas. And if you’re having trouble in one (it can be difficult to continue losing weight after a certain point), you can be encouraged by other statistics, such as your lowered blood pressure or how much longer you can stay on the treadmill now than when you first began.

Goal 4: Be Honest

When you’re first getting into your exercise regimen, it’s easy to be forthcoming about your workout routine. After all, you’re in the gym three times a day, lifting more weights in a day than you have in the past four years, and running six miles during lunch. But it becomes more difficult to be honest when you’ve been at it a while. To keep yourself honest, get an exercise partner to hold you accountable. The best way for this to work is to work out with this person every time you go to the gym. This way, your partner knows when you’ve worked out and can help you work out at the intensity necessary for you to meet your other exercise goals.

Goal 5: Limit Rewards

It’s not uncommon for people to feel they deserve rewards for every positive thing they do. If you’re one of these people, you may seek a reward for your exercising prowess. But it’s important to see the way you feel and look as your reward. Sure, there’s nothing wrong with missing a day at the gym or licking an ice cream now and then. However, if you’re not careful, your reward system can wind up making it impossible for you to meet your exercise-minded goals.

 

Subject: 5 Fat Fighting Lunch Recipes (and a BIG sale, too)

I’ve got two awesome updates for you today from my partners over at Prograde Nutrition.

First, you’ve got to check out these 5 Fat Fighting lunch recipes they just released. They will fill you up and fuel your body the right way:

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Just click the link below for your very own coupon code:

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Kissing Gluten Goodbye

For people with celiac disease, this happens every day.

Thought it was good for me???

 

It has a funny name and is fairly rare. As a result, most people don’t understand Celiac disease. Want to be one of the educated folks who understand this difficult disease? Read on for a crash course.

Something Like an Allergy

When someone has Celiac disease, his or her body has a negative reaction to gluten. This negative reaction causes the small intestine to go crazy. More specifically, millions of villi (tiny hair-like substances that line the intestines and help the body absorb nutrients from foods) get damaged whenever gluten is ingested.

Since gluten is found in all sorts of foods, it is difficult for individuals with celiac to get well-rounded diets. Rye, barley, wheat, and grains that come from these foods all contain gluten. Since these foods have to be avoided by individuals with celiac disease, people living with celiac disease are at high risk for some other dangerous conditions.

More Names, Same Problem. Celiac disease is known by a variety of names: celiac sprue, nontropical sprue, gluten intolerance, and gluten-sensitive enteropathy. The end result, however, is the same: an inability to eat foods that contain gluten.

To Complicate Matters

The most obvious complication that can arise as a result of celiac disease is malnutrition. After all, if you can’t eat a variety of important foods, you’re going to have a hard time staying nourished. This leads to dangerous weight loss, fatigue, and growing problems. But celiac disease’s complications don’t end there.

In addition to malnutrition, celiac disease increases your risk for type 1 diabetes, gastrointestinal cancers, and thyroid disease. As each of these conditions come with even more potential complications, recognizing and treating celiac disease properly is your best chance at living a normal, productive, and healthy life.

Find and Fix

Most of the time, individuals with celiac disease will suffer from some embarrassing symptoms. Diarrhea, weight loss, and abdominal pain and bloating are the most common symptoms, and these are often accompanied by depression or frequent bad moods. As these symptoms are often mistaken for indicating other conditions, it is important to undergo proper medical screening to ensure you receive a proper diagnosis. For an accurate diagnosis of celiac disease, you may have to undergo a physical examination, blood tests, and biopsies of the small intestine.

Once the condition is diagnosed, treatment is as simple as beginning a new diet that completely removes all gluten. Unfortunately, as easy as this new diet sounds on paper, it can be difficult in real life, as gluten sneaks its way into foods ranging from breads to sandwich meats. If you have celiac disease, you’ll also have to be on the prowl for foods that may have been contaminated with gluten products. Your favorite kind of ice cream may not contain gluten, but if it was made alongside a bread factory, you may have to find a new dessert of choice.

What to Watch

Wondering what foods you should avoid if celiac disease sneaks up on you? Have a friend with celiac disease coming over for dinner and want to make sure the menu is gluten-free?

The following are some of the items that contain gluten:

  • pasta
  • certain seasonings
  • dips and spreads
  • stuffing
  • thickening agents
  • non-dairy creamer
  • marinade
  • dry-roasted nuts
  • fried chicken
  • French fries (they’re often coated in flour)
  • modified food starch
  • wafers used in communion
  • cake flour
  • bread and breading used for cooking
  • couscous
  • sauces and gravies
  • yogurts that contain wheat starch
  • some wheat-free products
  • soy sauce
  • certain herbal teas
  • certain flavored coffees
  • beer
  • broths and bouillons
  • imitation meats

Get More from Your Body

How you can improve your body’s performance in four steps.

It seems everybody who knows how to exercise has a tip or two on how to get your body to operate at its maximum potential. Which ones should you use? The ones that work for you. Believe it or not, most tried-and-true ways to get more from your body work. At least they work for a certain group of people.

Trying these different techniques will help you determine what it takes to help your body get to the next level of fitness and provide you with a better, stronger self.

Strengthen Your Core:

Just the name of your core should be enough to convince you of your need to keep it strong and healthy. When your core is weak, the rest of your body is at a distinct disadvantage. Add some muscle to your core with sit-ups, double crunches, crunches while resting on an exercise ball, and other core-strengthening and core-stabilizing exercises. The end result will be more than a good-looking set of abdominal muscles. It will be a set of good-looking abdominal muscles that supports you properly and efficiently in all endeavors you undertake – whether walking briskly through the airport with two carry-on bags tossed across your shoulder or going for a gold medal in Greco-Roman wrestling.

Get Vitamin D:

You’ve known for a long time that vitamin D is important for strong bones, and strong bones are important if you want your body to do its job as well as possible. Did you know that vitamin D is also important for another reason? Recent research shows that vitamin D may play a great role in whether an athlete is able to take his or her performance to the next level. Runners who underwent rigorous training reduced their sprint times by 7.4 percent with the aid of vitamin D, while their counterparts who did not receive vitamin D increased their times by a meager 1.7 percent. So if you want to get the most from your body, take a vitamin D supplement or get out in the sun.

Kick Back:

Taking some time off to relax seems counterproductive when you want your body to be stronger and more efficient. But if you don’t take time to relax and get proper amounts of sleep, your body won’t be there for you when you need it most. Instead, it will be ready for naptime. In addition to getting plenty of sleep, you should also relax your body during the day. By forcing yourself to let your limbs hang loose and your fingers drop carelessly, you stretch out your entire body and reduce your stress levels immediately. Take this time to breathe, and breathe deeply. Deep, focused breathing is a great way to reinvigorate your muscles with oxygen-rich blood, and it’s easy to do. So relax a little now and your body will be ready to help later.

Drink It Down:

Water is one of your body’s main building blocks, making up nearly three-fourths of your body mass. Are you getting enough of it? If not, you’re putting your body at a disadvantage that is difficult to overcome with energy bars and electrolyte-filled drinks. When in doubt, drink water. It will give your body what it needs to stay strong and healthy, keep you from growing weak and faint, and will help you feel fuller faster, all benefits that help your body operate at its peak all the time.

Slow It Down

There are countless ways to keep your body from reaching and operating at its potential all the time. What are a few of them? Let us count the ways…

One one-thousand…sugary sweets
Two one-thousand…focusing only on aerobic exercises
Three one-thousand…focusing only on strength exercises
Four one-thousand…a negative attitude
Five one-thousand…poor posture when standing and performing exercises

Throwing the Perfect Party

Have a big bash coming up at your place? Then you better make it perfect!

If you’ve been to many parties, you have probably been to a dud or two. And with your upcoming party, you may fear the same fate awaits you! But grab your fears and toss them in the trash, because with these tips, your party is sure to be the talked-about event of the year!

Try a Theme

Anyone can have a party. For a memorable party, go with a theme. No matter what you love, you can use your passions as you plan your party. From a Hawaiian luau or a beach party to ghosts of music past or favorite movie stars, your theme can be whatever you choose.

To make sure the theme sticks, make every aspect of your party stick with it. This requires you to go beyond decorations for your shindig. Make every piece of food and every drink you serve go with the theme of the party. Having a hard time finding appropriate food and drinks?

Make some of your favorite dishes and drinks and give them appropriate names. Remember-it’s your party, and a good party requires creativity!

Sell, Sell, Sell!

Convincing people that they’re in a tropical paradise is no easy task. Especially if they have to drive through a winter wonderland to get there. That’s where your positive energy comes in. If you’re apprehensive about your party and don’t think everything about it is fantastic, how do you expect others to get excited? To make sure everyone who comes to your party remembers nothing but a good time, sell the party’s theme constantly. If you’re convinced the party is a blast, so will your fellow partygoers.

Stop Hosting and Relax

Want to see the party through a partygoer’s eyes? Then stop slapping snacks on people’s plates and get out in the party! Get involved in whatever fun stuff you have in store for those who come to the party. After all, how else will you truly know how fun the party is if all you do is serve, clean, and worry about everyone having a good time? Turning off your inner host or hostess helps you enjoy the party and will put everyone around you at ease, which helps them enjoy the party as well.

Invite Right

Want people to long for your upcoming party? You’ve got to let them know how great it’s going to be with a killer invitation! For the best invitation, consider the theme of your party and do something unique and memorable. Sure, you could get some party invites from a local store, but why not take matters into your own hands with some homemade invites that’ll catch attention and get them in the party mode instantly?

Remember Details

Now that you’ve got your food and drinks all set, and the decorations are picture perfect, you may think your planning is over. Well…you’re wrong. Once people begin showing up, do you know where they’re going to park? Where will you put purses and jackets? Also, what happens if someone brings a date, stretching your food and drink rations? Planning for anything and everything helps make sure your big party will go off without a hitch. Or at the least, planning helps it look like there weren’t any hitches.

Know Thy Guests

Planning a party can be a big stress. It can be even more stressful if you don’t know the taste buds of your guests. Well in advance, begin to learn what your guests enjoy eating and drinking and accommodate accordingly.

This doesn’t mean your guest list determines whether you have hamburgers or hotdogs. Rather, if a lot of the people coming are vegetarian or vegan, cut the meat out of your menu. Or if someone has a food allergy, don’t risk a reaction by keeping the allergen in the corner. Instead, don’t have the food at the party at all.

These may seem like minor issues, but your guests will appreciate your thoughtfulness if they don’t have to worry about eating something they’d rather not.

Sleeping Your Way to Weight Loss

Can catching Zs help you drop lbs?

You’ve been working at shedding that last five pounds for months, and nothing seems to work. You cut back on the amount of calories you eat, work out twice a day, and say no to every sweet temptation that has passed your way.

So why do those extra pounds keep such a firm grip on your hips? It could be your unwillingness to hit the hay.

That’s right. According to legit medical research, spending an ample amount of time getting shuteye is essential to helping your body get rid of those unwanted pounds.

Wondering how it works? Prepare to be amazed.

Getting Hormonal

Inside your body are all kinds of hormones that are responsible for doing all sorts of things. Two of these hormones, leptin and ghrelin*, have a stronghold on your appetite. In other words, if these two hormones decide to make you feel hungry, you’re going to feel hungry. They work by causing you to feel hungry (ghrelin) and informing your brain that you’ve had enough to eat (leptin).

While these hormones function quite well most of the time, a lack of sleep can result in your leptin levels to plummet and your ghrelin levels to rise. As a result, you feel hungry more than you ought and your brain never has a clue that you’ve had enough to eat. When this happens, you can only imagine the damage that can be done to all the hard work you’ve put into looking your best.

Put It to Bed

Now that you’re ready to power up your sleep for an easier time with weight loss, you may be wondering how to get better sleep. The first step is to give yourself enough time to sleep. You may be able to function on four or five hours of sleep each night, but most people require more. On average, shoot for eight hours, give or take an hour. It may mean giving up your late night dancing ways or beginning your workout a bit later in the morning, but getting your body’s hormones regulated will pay off.

In the event you’re already spending plenty of time in bed at night without feeling rested in the morning, you may be living with a sleep disorder. From sleep apnea (pauses in breathing as you sleep) to restless legs syndrome (irresistible urges to move your legs when you rest) to narcolepsy (constant sleepiness), sleep disorders disrupt your bedtime routine and your entire day from the moment you wake up. With proper diagnosis and treatment, you can find the relief you need from your condition and beginning sleeping better and losing weight with greater ease.

*Sleep loss also changes the amount of another hormone (cortisol) produced by your body. Like the combination of leptin and ghrelin, cortisol is also directly responsible for regulating whether you feel hungry or full.

The Other Way Around

Getting plenty of good sleep is essential to your ability to obtain and maintain a healthy weight. At the same time, losing weight is a good way to improve your ability to sleep well.

Why? For a number of reasons.

First, overweight people are more likely to suffer from sleep apnea, a condition that causes the sufferer to stop breathing for prolonged periods, as he or she sleeps. In many cases, losing weight actually results in the individual being cured of sleep apnea.

Another reason weight loss helps you sleep is because of the frequent link between being overweight and suffering back pain. While back pain is bothersome during the day, it can be extremely bad when the sufferer lies down to sleep, making it difficult to fall asleep and stay that way.
So whether you find yourself attempting to lose weight or get better sleep, you can’t have one without the other!

Exercising in the A.M.

How getting up early gives you the advantage.

When the sun begins peaking over the horizon, you shouldn’t be burying your head underneath a pillow, praying it will get dark and turn into night again. Instead, you should take advantage of the early hours to get in an hour of exercise. Why? Because the benefits far outweigh your desire to sleep in a bit.

Benefit #1: You’ll Lose Weight

Exercising during any time of the day is proven to help you obtain and maintain a healthy weight. However, recent research hints that exercising in the morning gives your weight-loss goal an extra push. How’s it do this? By improving your life a few ways all at once.

The first change is that working out during the first few hours of the day helps you sleep better, whereas working out in the evening can actually make it more difficult to sleep at night. Since healthy sleep habits assist your weight-loss goals, it only makes sense to want better sleep.

Working out in the morning also helps your metabolism to get high early on in the day and stay there throughout your day.

In addition, exercising early puts you in a healthy mindset from the moment you wake up, helping you make better decisions later in the day.


Benefit #2: You’ll Stick with It

Another reason morning workouts benefit you is the ease with which you can stick with them. Whereas it can be difficult to find time during your busy day to squeeze in exercise, making exercise the first thing you do during the day ensures you get in some calorie-burning time no matter what the rest of the day may bring.

Think you may not have the strength to stick with an early morning exercise regimen? Remember that in addition to sleeping better, early exercising gives you increased energy and gets the blood pumping throughout your body. This helps you fire on all cylinders, whether you have a big meeting coming up or have to pull a double shift at the warehouse.

Benefit #3: You’ll Get a Raise

As if an energy boost in the morning and increased metabolism weren’t reason enough for working out in the morning, this early-morning fix-all may be just what your career needs. If you’re skeptical, think about your attitude at work. Have you been down in the dumps? Too tired to go the extra mile?

Working out first thing in the morning may give you the boost you need to get past these issues. Once your boss recognizes your improved can-do attitude, your sudden willingness to go above and beyond the call of duty, and the infectious smile you carry everywhere you go, you may find yourself on the fast track to promotion. And to think-all of this just because you woke up a few minutes early for some running, weight lifting, bike riding, swimming, or calisthenics!

Creative Morning Routines

Getting your exercise every day is no easy task. Getting it in before the rest of your family is awake can be even more difficult-especially if you’ve not a morning person.

To make sure you get your fill of morning exercises, keep these tips in mind.

  • Leave the car at home. Once you’ve eaten a healthy breakfast, hop on your bicycle or grab your running shoes and get to work the old-fashioned way by your own power. Just be sure to keep an extra change of clothes on hand so you don’t have to wear your sweaty outfit all day.
  • Do something fun. Everyone has different interests. To make sure you get up every morning and get in some exercise, make your routine fun. Whether you prefer kayaking, bike riding, or push-ups, implement this into your early morning routine and you’ll have fun as you improve your health.
  • Become specialized and start teaching. Wish there was a spinning class at 6 a.m. at your gym? Find some likeminded folks and work to become a teacher of the class. As a teacher, missing class isn’t possible, so you’ll be sure to get your routine in first thing in the morning, even when you’d rather stay in bed.

Merry Christmas and New Year’s Blessings

To You All!

Missy and I wanted to take just a minute and thank all of you for an amazing year. We all have accomplished so much together. We have seen clients become friends and family. We have seen gym family members lose tons of pounds and many inches. We have seen children become adults and grow so much in Brazilian Jiu-Jitsu.

It is amazing to watch on a daily basis.

As you know, we are moving into a better gym. With that transition comes new things. We promise not to change who we are, what the community feels like or make anything else different. What we do intend to do is become a more professional and focused facility dedicated to you, our family.

Here are some of the things that you will see in 2011:

  • New, done – for – you nutrition and weight loss programs. Just follow the program!
  • Complete health packages – fitness, weight loss, nutrition
  • Metabolic weight loss programs
  • Small group and semi private group training
  • More Boot Camp and Brazilian Jiu-Jitsu class times
  • Nutritional supplements
  • New, amazingly crazy Dr. Evil inspired workouts

All of this in our new 5000 square foot facility! And all thanks to you guys! Can wait to see you on the 3rd of January…

It’s gonna be awesome!


Working Out in a Polluted World

How to get a good workout in the face of smog, smoke, and general pollution.

No matter where you live, getting some much-needed exercise in the great outdoors is always a welcome change of pace. But what if your leisurely run through the streets and alleyways of your city are actually causing more harm to your body than the amount of benefit your workout affords you?

If you live in an area full of automobiles and other pollution-causing agents, take a few steps to exercise smarter while in the great concrete jungle.

Hit It Early

Though it may be painful to think of waking up an hour earlier than usual, you may want to consider it if you’re set on exercising outside. By taking your run during the morning hours, you get out before much of the day’s traffic is on the roads. Because of this, the level of ozone in the air is lower during the morning.

While you want to maintain the ozone layer miles above your head, ozone in the air you breathe can cause all sorts of illness and injury to your organs. In fact, ozone is responsible for corrosion you see on statues, monuments, and large rocks in the woods, so it shouldn’t be surprising that sucking down excessive ozone can cause substantial damage to your lungs and other body parts. Get out early and you’ll deal with less ozone than your late-exercising peers.

Practice Moderation

As with most things in life, exercising outdoors is best done in moderation if you live in a highly polluted area of the world. Because while you may not feel the impact of the pollution you breathe during your runs every morning, that ozone can be silently killing you from the inside out.

Instead of risking excessive exposure to dangerous pollutants, find a way to keep your routine indoors most of the time. Have a hunger for the great outdoors that can’t be quenched with an indoor running track, treadmill, or stationary bicycle? Get out of the hustle and bustle of the city and find a secluded area that is filled with trees and other plant life for your running, riding, and other outdoor exercises. By seeking these areas, you’ll distance yourself from higher concentrations of pollutants and be surrounded by oxygen-producing plants and trees.

Advocate for Yourself

There are some folks who should never spend time working out beyond the confines of a local gymnasium. If you have a respiratory or lung disease, such as emphysema, bronchitis, asthma, or chronic obstructive pulmonary disease, don’t exercise outside at all without the consent and close monitoring of your physician.

Additionally, pay attention to your body and call it quits when you’ve had enough of the exhaust and cigarette smoke. Signs that it’s time to get inside include difficulty breathing, headache, rise in body temperature, confusion, and dizziness. If you experience any of these symptoms, contact your physician immediately to ensure you do not suffer further complications.

The Other Danger

Ozone isn’t the only outdoor danger you’ll face when exercising in a large, densely populated city. Anytime you’re working out in these areas, you’ll also need to be aware of cars, trucks, vans, and other motor vehicles that pose an immediate threat to your safety.

To avoid being struck and even killed by traffic, follow the following common-sense tips:

  • look both ways before crossing the street
  • always cross streets at crosswalks
  • use sidewalks when available
  • never expect drivers to see you
  • ride your bicycle with traffic
  • follow all rules of the road when bike riding