Fitness and weight loss is amongst the most popular New Year’s Resolutions. Every gym parking lot across the nation will be packed in the following months. Gym memberships will spike, new timid faces with wide eyes will emerge, everyone is pumped up to lose weight, and begin their journey to achieve a healthy lifestyle.

This interesting phenomenon will  slowing start to dwindle down in March.  Statistics show that this New Year’s gym enthusiasm does not last. In fact, most people do not stick with resolutions beyond a few weeks.

Here are 6 tips to keep you on track to accomplish weight loss and fitness results in 2010:

1.  Sit down with a qualified personal trainer to discus medical history, fitness goals, postural analysis, body composition, exercise testing, exercise prescription, and nutrition. Most gyms offer a free fitness assessment. Take advantage of this service and do not blindly try to create your own workout regimen.

2.  Project clear, thought out, short term and long term goals. Track progress and create a  schedule. You will see results if you are putting in the time with a proper workout program.

3.  Make sure to reward yourself when you hit goals in your new found healthy lifestyle. This does not mean loafing on the couch with a carton of Ben and Jerry’s.  Choose healthy, positive rewards, such as, a massage, a soak in the hot tub, a new I-Pod, new running shoes, or new workout clothes.

4.  Keep a food Journal and choose the good stuff. A food journal is a powerful way to hold yourself accountable. Write down what you ate, the portion, time of day, and how you felt. This will help you understand your eating habits. People often eat out of emotion and stress. Work it out and uncover these triggers.

5. Have fun and enjoy your new found healthy lifestyle. A training partner is another great way to make your time in the gym social and fun. Try switching up your workout in the gym with outdoor recreational activities.

6. Be positive. Negative thoughts create stress and zap your energy. Believe in yourself, repeat positive affirmations, enjoy the excitement and opportunities of the future. Positive thoughts will be empowering, give you energy, motivation, and help keep you focused!

In addition, the American dream is no longer the white picket fence with two cars in the driveway.  Unfortunately, money and possessions is driving many and contributing to chronic stress.

Chronic daily stress can lead to a whole array of health conditions including depression, anxiety, insomnia, depressed immune function, obesity, muscle atrophy, chronic pain, fatigue, etc.

Nearly 100 million Americans suffer from stress-related illness and a staggering 80 percent to 90 percent of all illness is stress related, according to stress researcher Dr. Kevin Pelletier.

Stress can trigger many physiological responses including increased leaves of cortisol, adrenaline, and other hormones which may leave your body waving red flags and make you want to curl up into the fetal position.

Every situation is different.  Develop a plan that works for you, around your schedule, and that you will enjoy.  Taking an active approach may be just what the doctor ordered.

Here are 6 active strategies to ease away stress:

1.  Clear your mind – Yoga, Tia Chi, Meditation, breathing exercises, visualizations is a great outlet to fight stress.  The mindless practices have tremendous therapeutic value and is an important key to wellness.

2. Positive Thinking - Take the blank canvas of the day and paint your world as you want it to be. Alleviate any negative relationships and aspects in your life.  Set goals and take action.  Visualize your success.

3.  The Cheapest Medicine – That’s right folks exercise is the cheapest and most powerful medicine.  Get that body moving, increase blood flow, prevent and treat chronic disease, feel and look great. 

4.  Nutrition and Supplementation - Feed the machine.  A proper nutrition plan is important for optimal bodily functions.  Your body needs and deserves whole foods, minimally processed, and locally grown organic produce.  In addition, B-vitamins are known to help the body cope with stress.  Glutamine aids the immune function, enhances brain function, and blocks cortisol.

5.  Theraputic Modalities – Nothing like treating yourself to a massage or a soak in the hot tub.  The sauna or steam room is a good way to melt away stress.  Acupressure and ice is a very effective modality to treat your aches and pains.

6.  Have fun – Laugh and enjoy life!  Recreational activities, friendships, and enjoying the small things in life can help you cope with stress.  Be gratful and smile.  Don’t stress out man.

The current state of our economy is causing many people to cut corners wherever possible.  In addition, we are all looking for more time to work and earn money just to keep our heads above water.  Increasing financial stress and less time for the gym leaves your wellness goals suffering.

Build your own home gym or just dedicate a corner of the garage or bedroom to fitness.  Pocket your expensive gym dues and invest a fraction of the money towards achieving your fitness and weight loss goals at home.

The Problem:

If you work an 8:00 a.m. – 5:00 p.m. job it’s no secret that waking at the crack just to drag yourself down to the gym gets old fast.  So, you decided to hit the gym after work.  It’s been a super long day at the office, but you’re going to do it today!  By the time you;

• Face traffic
• Find a parking spot
• Stand in line to check in
• Change and toss your gym bag in a locker
• Workout at the gym’s peak hour
• Wait for your favorite machine covered in sweat
• Hit the lotto and score an available treadmill
• Sit next to that gross dude in the steam room
• Shower
• Drive home

It’s now 7:00 p.m. and trying to accomplish your workout seemed to be a stressful task.  This is part of the problem and a big reason why obesity is an epidemic in our country. For many people health clubs are a scary intimidating place.  Dealing with the crowds, the time commitment, and feeling vulnerable around all the fitness freaks. There is a huge misconception that weight loss can only be achieved in the gym.

The Solution:

Fitness, health, and wellness is a way of life.  Working out should be rewarding, fun, and it should feel good!  The true secret to weight loss and achieving your goals is to devote time each day to keep improving your diet and your workout.

There are many options when you decide to purchase home gym equipment.  Each situation will be different depending on space, budget, goals, fitness level, interests, medical history, etc.

The Fitness Revelation is here to help you pocket your gym dues and invest in a fitness solution at home.  It is very important to understand how to exercise safely at home. My personal consulting packages provide you with the professional, friendly, motivating support and attention to guide and help you safely achieve your goals.

In addition, you will be provided with my E-Manual, Build Your Own Home Gym, free with you personal consulting program.  Home Gym budgets range from $50 and up!

Let me help you take control of your life today.  With my direction, knowledge, drive, and energy you will look and feel your best!

Click the Pay Pal Icon in the right hand collum to invest in your health.  Please contact me with any questions on personal consulting programs.

Decreasing exercise intensity and duration can actually improve performance in the gym or in sport. Overtraining occurs when someone trains beyond the body’s ability to recover.  Training hard actually causes micro trauma to your muscles and makes you weaker, rest and recovery makes you stronger.

Overtraining is too common in Any-Gym-USA, among athletes, and the average Joe just trying to get in shape. Strategy is key when implementing a fitness program.

No pain no gain is a huge misconception.  When the check engine light comes on, you are lacking sleep, stressed, and just got off work maybe it’s a good idea to skip today’s workout. Your body need its energy to recover and repair.  True, exercise is work and you need to push the limits, but it shouldn’t be completely painful.

So, how much can you bench man?  Right, give me a break.  As a personal trainer, I spend more time in the gym in one week than most people spend all year.  The same guys…five days a week…bench pressing way too much weight…terrible form…making terrible noises…zero results, skinny legs.  Hum, go home and think about it. There is way more to fitness than the bench press!  Example given, point made.

So now what?

1. Establish your fitness goals, keep it realistic.

2. Develop a thought out workout regimen and nutrition plan.

3. Track your results, progress, and assess how you feel.

Be subjective.  Are you seeing results?  If you are putting in the time and discipline you should see results period.  If not something is wrong.  Overtraining or poor planing could be the problem.

Common Warning Signs of Overtraining:

• Lack of energy, tired, washed out feeling
• Soreness, aches, pain
• Decrease in performance, strength, intensity
• Headaches
• Insomnia
• Depression
• Changes in mental state
• Irritability, anger
• Increase or abnormal heart rate
• Compulsive exercise

If you are subject to overtraining.  Rest is the first step to treatment.  Followed by nutrition, massage, and stress reduction.

Seek the advice of a “qualified” fitness professional.  Program design should include; a review of medical history, posture, body fat, blood pressure, goals, lifestyle choices, ect.  There is no generic blueprint for a workout program.  Each individual should have a customized regimen. Get down to it, figure out what is really going on, make the right changes!  Remember to schedule in proper nutrition and significant rest.

Photographer: Jullian Micheals

Adjusting the way you think and your lifestyle choices will keep the weight off.  Making this commitment will require discipline, willpower, hard work, and planning.  However, the rewards are endless.

So many people spend hours in the gym and starve themselves.  This is not a healthy approach to weight loss and over training will result in negative results.

It is important to implement a proper workout regimen and plan designed by a “qualified” fitness professional.  Not all trainers are equal, check credentials, experience, testimonials, and ask around.

Your plan should include a resistance training program, cardio, recommendations, some stretching or yoga, and a nutrition plan.

Group fitness classes are a second option, but keep in mind that the workout is geared towards a general audience and not you as an individual.  Use your discretion because you can be counterproductive in fitness.

Here are 10 weight loss secrets to help you achieve your goal and live a healthy life style.

1. Grazing: Do Not Skip Meals. Many people are over weight or obese because they have slow metabolisms.  Try five mini meals.  This will promote portion control.  In addition, it will give you energy, speed up your metabolism, and lead to weight loss.

2. Avoid Bad / White Carbs.  The research is out man, this stuff kills.  Bad carbs are a major contributing factor to the obesity epidemic.  Read your labels, stay away from white sugar, white flour, and processed foods.

3.  Nutrition Log. This holds you accountable for your caloric intake.  Choose the good stuff!  Good protein sources, high variety of fruits and vegetables, low and good carbohydrate choices.

4.  Set Realistic Goals. Don’t stress out and set yourself up for failure.  Go for 2 pounds per week.

5.  Gradual Changes. Take the first step and alleviate the junk food.  Then continue to make healthy changes in your life each week.  If you flip a 180, chances are you may feel overwhelmed and relapse.

6.  Check Your Cart.  Simple, but effective.  At the end of your grocery trip check your cart and take out the junk food, it feels good!

7.  Movement. Motion creates emotion.  Move around, wash your car, go dancing, clean your house, walk, ride your bike, whatever it takes!

8. Hide the TV Remote. Get off the couch and shut off the boob.  Go live and enjoy life.

9.  Take the Stairs, Park Further Away. Being active during your day will build muscular endurance and burn calories.

10.  Build a Lifelong Healthy Lifestyle. Make the nessesary changes and stick to it.  You will look good and feel good. Read thefitnessrevelation.com and you will be on your way to health and happiness.

Trendy, fad diets such as the Southbeach and Atkins have left the vast majority of the population completely confused on the amount and type of carbohydrates to consume each day. Despite what these diets have taught the population about cutting carbs, carbohydrates are a very important part of energy production and a healthy diet.

There is no doubt that “Bad Carbs” are contributing to chronic disease in the United States and around the world including:

• The obesity epidemic
• Diabetes
• Heart disease
• High cholesterol
• Cancers
• Ultimately mortality

Alleviating “Bad Carbs” from your diet and choosing “Good Carbs” is the key to weight loss and feeling your best. Understanding how to make these choices at the grocery store is crucial.

“The Good”

• Unprocessed carbohydrates in their natural state
• Fruits
• Vegetables
• Legumes and beans
• Whole grain breads, cereals, and pastas
• Brown Rice
• Metabolized slowly and increase your glycogen stores
• Substained, natural energy
• High in fiber
• Nutrient dense
  

“The Bad”
“The Ugly”

• Refined, processed, altered, bleached, enriched carbohydrates
• White flour products
• White sugar products
• White breads
• Sugary cereals
• Sodas
• Candies
• Spike blood sugar levels
• Rapidly absorbed stimulating insulin release and fat synthesis
• Low nutrient density
• Lead to obesity and chronic diseases
  

Will Lead to Better Muscular Balance and Improved Performance

Functional training involves exercises that train movements, working several muscle groups at once. The goal is to mimic real life situations that will convey to daily activities or sports.

Life doesn’t happen in the isolated planes used in a traditional body building regimen or on a standard resistance training machine that isolates one muscle group.

In addition, we sit in cars all day, at the desk, on the couch, so it’s not a great idea to train sitting in a machine with a back rest.

Functional training uses weight bearing activities that target the core muscles and emphasizes the bodies natural ability to move in three anatomical planes of motion. Focusing on six patterns of movement in a persons daily life;

• Squat
• Lunge
• Push
• Pull
• Twist
• Bend

Using little equipment such as:

• Cables
• Bosu balls
• Stability balls
• Kettle bells
• Medicine balls
• Resistance bands
• Etc.

The benefits of a functional training program are tremendous!

1. Improved muscular balance and joint stability.

2. Increase Core stability.

3. Improved neuromuscular coordination.

4. Save time working several muscle groups at once.

5. Improve your posture.

6. Prevent injury.

7. Improve balance.

8. Workout anywhere using body weight and little equipment.

9. Sport specific training.

10. Functional training movements can be done in an almost endless number of variations forcing your body to acclimate.

An organic diet may promote weight loss because you are not ingesting unnatural ingredients and chemicals that sabotage your hunger levels and slow your metabolism.

In 1960 obesity was not an epidemic in the United States. In addition, foods did not contain:

• Growth hormones
• MSG
• High fructose corn syrup
• Olestra
• Aspartame
• Saccharine
• Splenda
• etc.

An update in 2008 reported 32.1% of adults in the United States ages 20-74 were obese and 97.1 million American adults are overweight. Contributing factors range from imbalances in caloric intake, energy expenditure and sedentary lifestyles.

But new research is showing how synthetic chemicals may be the underlining issue to the obesity epidemic. The stored chemicals disrupt our body’s natural abilities to send signals when you are full or hungry, causing over eating and weight gain.

The Solution May Start with Eating “Real Food” Free of Carcinogens.

On an organic diet your body is able to filter out built up toxins and free radicals that cause damage at the cellular level. Thus, keeping our bodily functions healthy and efficient.

You will look and feel your best by choosing organic foods with no:

• Synthetic pesticides
• Synthetic herbicides
• Growth hormones
• Preservatives or additives
• Genetically engineered seeds
• or any other ingredients from Mars.

In addition, organic foods have a dramatically higher concentration of nutrients, antioxidants and vitamins.

This is because of:

• Improved ecology
• Farm biodiversity
• No irradiation
• Enriched drought resistant soil
• Less soil erosion
• and less groundwater pollution.

Give your body what it deserves and your body will thank you.
Remember to go for food that is minimally processed with 10 or less ingredients and close to its natural state.

Cheers to feeling good!