Here are seven easy to follow tricks that will have a impact both short term and long term. Use the summer to implement them and be looking fabulous by fall.

1. Get Real: Make a list of your workout goals and keep it in a place you see often, like a wallet, diary or appointment book. Do you want to exercise to reduce your stress level? Lose weight? Sleep better? Have more confidence? Be healthier? All of the above? Being clear about why you’re doing it will make the sticking to it all the easier. Too many people are embarrassed about having goals, but every motivation speaker on the planet preaches this rule for success!
2. Partner Up or Join a Program: You might blow yourself off, but you’ll be unlikely to blow off a friend/group you’ve promised to go walking with. Book appointments to exercise, even if it’s as low-key as taking a 30 minute walk at lunch once a week.
3. Change It Up: Make a list of several activities you enjoy that could easily be done in 30 minute intervals. Walking, biking, puddle-jumping, running along the beach, rollerblading, dancing around the house to Lady Gaga, you name it. If it’s interesting and varied, you’ll stick to it.
4. Optimize Down Time: Waiting in line, commuting, and even sitting are all opportunities to do ab and bun crunches—no one will even notice what you’re up to.
5. Transportation Trade Off: For every time you take a car, train or bus to run an errand, make yourself walk or ride your bike the next time. Or, find a ratio that works for you—even if it’s one walk for every three or four times in a car, it’s still worth it.
6. Take The Long Road: Parking in the farthest spot from the store, getting off the subway a stop earlier and taking the stairs are all effortless ways to add hundreds of steps to your day. If you don’t think those steps add up, enlist the aid of a pedometer.
7. Remember The Three Magic Words: Every Bit Counts. Never throw in the towel thinking your commitment to a healthier lifestyle is a lost cause. Just pop your walking shoes in your work bag and start again the next day.

What is the difference between a Fitness Enthusiast and a fit person and an unfit person? What separates those people who never really seem to gain body fat from, well the rest of us? What does is take to make that leap and not have body fat be a real concern?

Exercise is one of those things that hurts, even when you are not really working that hard, so it is really easy to skip the pain, and do that skipping as often as possible. So how do those FREAKS, that we call Fitness Enthusiasts, who never seem to miss a workout do it?

First of all, for what ever reason that they make it over the threshold, they are addicted. I don’t mean that they really like it. I mean that they are physically addicted to working out, just like you can get addicted to drugs, tobacco or alcohol! Remember that word “endorphin”? You have most likely heard it before, and maybe even experienced it. Endorphins are a chemical released when you achieve a certain level of exertion to mask the pain so that you can continue doing whatever crazy thing that you are doing. Back in caveman days that would mean running for your life most likely, so it is a protective mechanism built into our body. It is a very addictive chemical and fitness enthusiast is absolutely 100% addicted to this chemical. So they aren’t working out like you do, they are getting their FIX! That is why they never miss a workout, because they literally jonesing for ENDORPHINS.

Secondly, you get what is called body conditioning. I don’t mean that you get more fit, although that is part of it. I mean that if I hit you on the back with a stick 10 times everyday for the rest of your life eventually it wouldn’t really hurt you because the nerves will start to recognize that sort of pain differently than other pain. Once your body is conditioned to fitness you quite literally will not feel the same pain that you used to. You will be accustomed to being fatigued all of the time. You just plain get used to being sore all of the time and you don’t really feel it. You get conditioned to the response to exercise from your body.

Finally, they are hooked on their accomplishment. Fitness Enthusiasts are addicted to being exceptional. Again, we have chemical responses in our body to lots of things, and one of them is self image. When you compliment that fitness freak on how hard they work, or how good they look that person gets a buzz, just like you do when someone compliments you. It goes further! When a male watches himself workout in a mirror their body releases more testosterone into the system, and that is about the most powerful hormone that there is. So these people are hooked on their own success and will do almost anything to keep feeling the way that they do.

This is usually a good sort of problem to have because the body should stay healthy for life, but this absolutely can go too far. You can picture in your mind that bodybuilder who is so freakishly HUGE that he can’t wipe his own butt. That guy has a self image problem. Or that woman who is so skinny that size zero pants are baggy and yet she spends 2 hours a day on the elliptical. That lady has a self image problem. These people do not get that intrinsic reward and gratification of their success. They only see the negative and obsess about them to the point of bodily harm.

In most cases it a healthy lifestyle is what the Fitness Enthusiast has achieved. Where exercise and clean foods are part of their life. Not everyone who tries this lifestyle will make it to the point of dependency, but does it really sound that bad. Would you give up on 60 minutes per day and some unhealthy food to never have to worry about your health?

A client once put it to me in the most succinct way that I have ever heard. “No sweet or treat ever tasted better than hitting my target weight!”

This is a subject very close to my heart…literally! High blood pressure and heart disease runs ramped in my family and only being in my 30′s I have already struggled with keeping it in check. The most common cause of all the health problems is our negligence towards our diet. The fact that I am a personal trainer and appear to be healthy meant nothing really when I was eating badly during my body building days to add muscle mass. An improper diet triggers the health problems. A diet plan plays an important role in keeping you healthy. When it comes to blood pressure, an appropriate diet plan can surely help you bring it to a normal level. Here is a blood pressure diet plan charted out for you, so that you can benefit from it.

Nutrients that help in Reducing High Blood Pressure
Omega-3 Fats

· The alpha-linolenic acid present in Omega-3 fats helps in promoting a healthy blood circulation. Omega-3 fatty acids do not allow the blood platelets to form any sort of clumps in the blood that causes heart attack. Foods rich in Omega-3 fats:-

· Salmon

· Trout

· Tuna fish and Salmon
Garlic

Garlic is an amazing medicine for those suffering from hypertension as it significantly reduces the blood pressure. It has blood purifying and blood thinning properties that make garlic on of the most important diet for everyone who wants to reduce their blood pressure.
Soluble Fiber

One of the key ingredients of a blood pressure diet plan is soluble fibers. This should be included in your diet if you are planning to reduce your blood pressure. Soluble fiber has the ability to lower the blood cholesterol and blood pressure. Foods containing soluble fiber are:

● Oats

● Barley and Rice bran

● Beans and peas

● Citrus fruits
Potassium

Potassium is one of the most important ingredients for your blood pressure diet plan. Consumption of potassium significantly reduces the level of blood pressure. If you really wish to lower your blood pressure increase the consumption of potassium rich foods that includes.

● Avocados

● Pomegranates

● Beets

● Potatoes and Tomatoes

● Quinoa
Magnesium

Magnesium helps in lowering and controlling the blood pressure by broadening the blood vessels, that allows the blood to run faster and freely. The best sources of magnesium are:

● Spinach

● Chocolate

● Avocados

● Pumpkin seeds

● Seeds of sunflowers

● Oysters

● Brazil nuts

● Amaranth

● Barley

● Almonds

● Quinoa
Vitamin C

Vitamin C also helps in widening the blood vessels thereby making it more flexible. Vitamin C also boosts the immune system and nurtures the skin too. Therefore it needs to be included in your diet plan. Rich sources of Vitamin C are as follows:-

● Cabbage

● Tangerines

● Red peppers

● Oranges

● Strawberries

● Kiwi fruits

● Potatoes

Your diet and problem of hypertension will greatly benefit, if you include all the above mentioned nutrients in your daily intake of foods. I highly recommend getting your cholesterol and blood pressure checked. I never even realized it, but mine was dangerously high about 5 years ago…..if I had not had it checked, I may not be here typing this to you! High blood pressure is called the silent killer…..and for good reason!

There are good reasons that some booty’s are nice and round, and some are just big.  First, how much body fat are we carrying on our rear is a major factor, but also the shape and condition of the muscles underneath.  Are your bottom muscles shapely and in condition to be perky all day?  Here are 7 easy moves to help improve the look of your butt without effecting body fat, because you know that body fat has more to do with nutrition than any specific exercise.

1.  Lunges – You have seen them done and probably done them before, but they are a must.  You can add complexity like twists and medicine ball lifts but at their core the general movement is the same, so add them to your program!

2.  Squats – Another awesome exercise for bums.  Just remember to keep your knees behind your toes and make the action at your hips (butt) and not at your knees.

3.  Step-ups – Grab an bench and step up onto it.  That sounds simple enough, right?  Now this time do not touch your other foot at the top so that the leg that is supposed to be doing the work does all of the work.  Much more difficult and much more effective.

4.  Lateral Hops – Stand on one leg and jump as far over as you can and land softly on the other foot, and then before you regain your balance jump as far back to the first foot as possible.  This is great for your Glutes medius and minimus in a way that straight up and down movements are not.  Are you sore yet?!?!

5.  Hip Extensions – From your hands and knees lift 1 of your feet as high up behind you into the air as possible while straightening your legs.  This does not take much weight and is great for giving your booty a firm look.

6.  Single Leg Dead-lift – Stand on one foot and reach down, while maintaining your balance, and stretch your hams and glutes as much as possible.  Do not put your other foot down.  From there simply pull your body back into the standing position and repeat.  These hit your butt in a way that is non-traditional and they work great!

7.  Squat Jumps – Do a regular squat, now burst as high into the air as possible!  Not everyone will jump very high but it is about the effort, not the height.  Try to land softly right into your next squat, and repeat.

If you were to do all of these in one day it is likely that you would not be able to walk or sit the next day, so slowly add them into your program.  Good luck.

As you grow old, it doesn’t mean that you don’t need to do fitness exercises. In fact, you need them more than ever. This way, your body will stay physically fit and combat certain health problems which old people are more prone to having.

If you don’t believe these things, its time that you buy Marilyn Moffat and Carole Lewis’ book entitled Age Defying Fitness. This is a good book that will open your eyes to the importance of health and fitness as people age. You can get the book under $20 from leading bookstores and online bookstores.

Different individuals have varying fitness levels. With the right personal trainer, physical therapist or doctor, you will be provided with your very own specific profile and assessment. This way, you can determine which physical exercises are suited to your level and age to achieve the most favorable health.

The physical body changes as a person grows old, and there’s no doubt about that. Many old people are slowly realizing that and most of them can’t easily accept such fact. Changes related to an individual’s age is often induced, reversible, and inevitable. That is a fact that old people should accept and deal with.

With the aid of the book by Moffat/Lewis, old individuals can now overcome almost all the aches, unsteadiness, and stiffness of their joint muscles. By using their self-administered tests which are very simple, you can now assess your physical performance level based on the five vital domains. The five domains are balance, posture, flexibility, strength, and endurance.

Based on the results of the tests provided, the authors are able to develop your personal profile. The book features very easy stretching and strengthening exercises that are largely based on the newest clinical researches. A Theraband is also included; it is a resistive band used in certain kinds of exercise.

Age Defying Fitness is not just the typical how-to reference book because it encourages its readers to take full responsibility over their physical wellness. Straightforward everyday approach is also offered by the authors in order for the reader to achieve better health.

The book’s authors are widely recognized in their own fields. Marilyn Moffat is a physical therapist recognized internationally as a leader/professor in the University of New York. She also was the president of APTA or the American Physical Therapy Association for a term of six consecutive years. At present, she is currently included on the World Federation of Physical Therapy’s executive committee. For nearly 40 years she is practicing her profession in the private sector.

Carole Lewis is also a physical therapist, and is the owner/founder of a huge PT practice in Washington. She is a full-time professor in the Geriatrics Department of GWU (George Washington University). Lewis also published various articles and textbooks about aging.

The book is very interesting to read and the aging reader can appreciate very much all the photographs and drawings. Many reviews have given Age Defying Fitness very high ratings and they encourage other people, especially aging baby boomers, to purchase the book.

Old people will likely get a low assessment on the quizzes, but if you continue reading, you might be able to pass the different tests provided on the book. Purchase the book now and don’t miss the chance to stay fit in your golden years.

To get your own personal fitness assessment for FREE, please feel free to contact me directly to schedule your appointment at 805.236.8453 or email me at pat@bodyrenewsocal.com. I look forward to hearing from you!

If your goal is weight loss or even just maintaining a healthy toned figure, then these are the list of foods that will help you achieve those goals. I enjoy eating clean like this especially after doing it for a while. In fact, I feel really weird and sick when I am off track (like this past holiday weekend. I wanted to puke..)

Remember,  it usually takes about 21 days to form a habit, but with food I think it’s more like a good solid 30 days. Point being, you MUST be committed to doing this and making a lifestyle change. This is not a diet, it’s a way of life! Be committed, be passionate about reaching your goals and don’t except anything less than success for yourself!

Remember, habits work in both directions, and as motivational speaker Jim Rohn has said, “Bad habits are easy to form and hard to live with and good habits are hard to form but easy to live with.”

These are listed in the order I frequently consume them. So for example, if oatmeal is on the top of the list, it means that is the food I am most likely to eat every single day.

My 10 top natural starchy carb and whole grains

1. Oatmeal (old fashioned)
2. Yams
3. Brown rice (a favorite is basmati, a long grain aromatic rice)
4. Sweet potatoes (almost same as yams)
5. Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others)
6. White potatoes
7. 100% whole wheat bread
8. 100% whole wheat pasta
9. Beans (great for healthy chili recipes)
10. Cream of rice hot cereal

My Top 10 top vegetables

1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Peppers (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10. Zucchini

My top 10 lean proteins

1. Egg whites (whole eggs in limited quantities)
2. Whey or Casein protein (protein powder supplements)
3. Chicken Breast
4. Salmon (wild Alaskan)
5. Turkey Breast
6. Top round steak (grass fed beef)
7. Flank Steak (grass fed beef)
8. Lean Ground Turkey
9. Bison/Buffalo (lean game meats)
10. Trout

My top 10 fruits

1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple

Note: I DO include healthy fats as well, such as walnuts, almonds, extra virgin olive oil, flaxseeds, flaxseed oil (supplement – not to cook with), avocado and a few others.

Also, I do eat dairy products and have nothing against them, nor am I lactose intolerant. I simply don’t eat as much dairy as the rest of the stuff on my lists. When I eat dairy, its usually skim milk, low or non fat cottage cheese, low or non fat yogurt and low or non fat cheese (great for omelettes).

How strict should you be with following these food lists?

I usually follow a compliance rate of about 95%, which means I take two or three meals per week of whatever I want – stuff that is NOT on these lists – like pizza, sushi, big fatty restaurant steaks, etc. (contrary to the persistent rumors, I’m not some cyborg that never enjoys a good restaurant meal… believe me – I DO!)

When following this food criteria, keep in mind that you still must portion your meals and follow a calorie guideline. For more information about how many calories you should be consuming feel free to contact me for a FREE consultation!

Here are some tips to help you reach your goals.

1. 1. Burn more calories than you consume
2. Always eat protein with your carbs (except if you eat fruit for a snack)
3. 3. Eat 3 meals and 3 snacks per day
4. Eat every 3-4 hours. NEVER go more than 4 hours without eating something.
5. ABSOLUTELY NO SUGAR!! Except fresh fruit and keep it early in the day.
6. No bread. If you do eat it, eat it early like for breakfast and stay away from white bread. Eat only Multi grain and whole wheat.
7. Brown rice instead of white rice
8. Keep your sodium (salt) low. Most prepackaged foods are high in sodium. Most condiments are high in sodium.
9. No starchy carbs or fruit late in the day. After 3pm use more fresh vegetables and lean meat.

10.  Drink LOTS of water! Follow the 8 8oz glass rule as the minimum.

11.  Eat protein in every meal. Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.

12.  SPICE IT UP!! Add spices or chiles to your food for a flavor boost that can help you feel satisfied. Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won’t eat as much.

13.  Stock your kitchen with healthy convenient foods. Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You’ll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes. I recommend the following.

• 94% fat-free microwave popcorn (20-25 calories per cup, and you can make it in two minutes or less)
• Frozen vegetables
• Bags of pre-washed greens
• Canned diced tomatoes
• Canned beans
• Whole-grain wraps or pitas
• Pre-cooked grilled chicken breasts
• A few containers of pre-cooked brown rice

Within minutes, you can toss together a healthy medley.

14.  Find a better way to cope with stressful situations. Sooner or later, you’re going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you. I suggest reading a few chapters in a novel, listening to music, writing in a journal, practicing meditative deep breathing, or looking at a photo album of loved ones.

15.  BE PHYSICALLY ACTIVE! Although it may seem counterintuitive, don’t use exercise either to punish yourself for eating or to “earn” the right to eat more. When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise. Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.

OKAY, OKAY…that’s it! I just gave away the farm!! I better save some for more articles. If you can’t do something with this, then you’re just not committed and willing to do the work….CHECK YOURSELF!!

C-YA

Pat

If you have tried to lose weight before you can most likely attest to the FACT that weight loss can be hard.  But why is it so hard, because at its core it is an easy concept right?  You need to burn more calories than you eat and you will lose weight.  Right now I will teach you the facts behind the difficult issue of weight loss in the hopes that if you understand them then MAYBE you can take control of a few of them and take control of your weight.  If you are not ready to hear (read) some hard truths and not be insulted then DO NOT READ MORE, because this is the whole truth without consideration for how it will make you feel.

1. Society does not want you to be skinny.  Your friends don’t want you to be skinny.  Your spouse does not want you to be skinny.  Your co-workers do not want you to be skinny.  There are really only a few people in the world that want you to be skinny!  Those include your parents, your kids and yourself.  This small group of people care more about you than you do!  I KNOW THAT THIS SOUNDS HARSH!  Sadly it is almost always true.  Most people are very self centered and caddy.  Most people feel worse about themselves when you are around because your success makes their failures stand out, so rather than change themselves, or appreciate your success, they will try to talk you out of your success.  I bet it has even happened to you, and if you are really honest with yourself I bet that you have even done it.  Have you ever said to someone trying to lose weight, “You don’t need to lose anymore weight.”?
2. Your job does not want you to be skinny.  I don’t literally mean your job, I mean the environment at your job.  Lunch meetings, donuts, holiday treats on desks, crappy food in the vending machine ect.  Do you know the hardest part of getting my clients to change is when they are at work because of the social pressure that they are under to fit in with the other workers!?!
3. Your Lifestyle does not want you to be skinny.  You have a lifestyle based on what works easily.  You eat foods that fit well, you exercise in a way that works easily, you sleep when it fits!  Your lifestyle has to change for you to get permanent change.
4. You don’t work smart enough.  You need to get the information that you lack.  It is time to study fitness.  You need to become a student and learn what you lack.  You cannot expect to thrive at anything that you are not excellent at, fitness is the same.  You would not expect to be the best employee without knowing everything that you needed to know at work, you wouldn’t expect to be the best coach without thoroughly understanding the sport, and you cannot have great weight loss without truly understanding how your body works.
5. You don’t want to lose weight.  No way, right?  You really want to lose weight!  NOPE, what you do is WISH that you would lose weight.  Wishing for something is how we establish action, while wanting something is the action that we take.  For example I wish that I would lose 10 pounds, I want that plate of Nachos and I am actually going to go through the steps to make them and eat them.  Can you see the difference?  A goal without proper actions is just a wish.
6. You have improper triggers in your support system.  Life is a system of punishment and reward.  If you are an awesome employee, show up early, leave late and do great work then you deserve, and hopefully get, a raise.  If you are a half a** employee then you get fired!  If you are awesome at eating right and exercising properly then you lose weight.  If you are half a** at eating right and exercising then you gain weight.  You need to add additional extrinsic punishment and rewards to your life, like a cuss jar.  Every time that you miss a workout add $10 to a jar, every time that you don’t eat a perfect meal add $10 to a jar.  Then when you hit a goal weight you get to spend the money in the jar on a pre-established non-damaging reward like Skinny Pants or a bathing suit.  Not on eating out!

These are the hard facts that after 13 years in fitness, 20,000 training hours and over 2,000 clients that I have learned.  You can agree or disagree with them but there is truth in this that results cannot discredit.  This is important and tough to change, because when you start solving these issues then it is VERY likely that your whole life will change!

There are plenty of people out there who like the thought of being physically fit and in shape but very few of them are willing to go through with the effort that is necessary to exercise.  Without exercise in our life, it is very difficult for us to maintain a healthy weight as well as to maintain a level of health that is acceptable to us.  This can make it very difficult for many of us that are unwilling or unable to get into the gym on a regular basis.  There are some ways that you can get exercise in your life and do so effortlessly but you’re going to have to disguise it in one way or another.

The easiest way for you to be able to do this is to disguise your exercise by making it out to be a hobby.  Instead of spending endless hours on the treadmill, why not take up walking as a hobby.  It doesn’t need to be strenuous activity, get yourself an MP3 player and listen to some relaxing music while you’re out taking a stroll.  The same is also true of an exercise bike.  Racking up mile after mile on one of the stationary bikes is not my idea of fun.  I do love to go mountain biking and road biking and I get out and do it anytime that I possibly can.  I know that this activity is very good for me but the simple fact of the matter is that I don’t recognize it as being exercise.  To me, walking in this way or riding my bike is simply a hobby that I enjoy.

There may also be some things that you can do which will add to any exercise that you are doing effortlessly.  For example, house cleaning is an excellent way to get in some exercise while doing something that needs to be done anyway.  Most of us don’t like to clean our homes but it is something that we need to do on a regular basis.  Make the most of the activity and get some exercise at the same time.  The same is also true for things such as making choices of where to park.  Instead of driving around the parking lot looking for the closest spot to the store, park further out of the lot and walk to the store.  All of these little exercises add up in the long run.

Did you ever wonder what makes people become dedicated to going to the gym on a regular basis?  I have to admit, I still wonder the same thing myself.  At times, I would rather have somebody punch me in the face than to get up and go to the gym by myself.  Even though there may be a familiar face or two that is in the gym whenever you’re there, more than likely you’re going to be around people that you don’t know and don’t really care to be around.  Not only that, you will probably be sweating profusely and it’s not like you’re in the mood while you’re there to make casual conversation.

If you want to go to the gym on a regular basis but don’t want to put in the effort to do so in a strange environment, perhaps you need to make the environment more familiar.  One of the best ways for you to get in shape and stay in shape is to make the effort with friends or family.  As long as your schedules permits it, it is a relatively easy thing to do for you to end up at the gym at the same time and to enjoy a workout together.  As a matter of fact, many of us that have done this end up enjoying our workouts so much that we don’t even realize that were exercising at all.

Another reason why staying fit with friends is a good idea is because it helps you to stay motivated.  A lack of motivation is one of the main reasons why many of us give up exercising in the first place.  We may get motivated because of something that we see on TV or perhaps reading a book about being fit but when it comes down to actually doing the exercise, we tend to sputter and fail.  If you have a commitment to go to the gym with somebody else, however, you will rarely ever back out of that commitment.

Bringing somebody to the gym with you can add something to your workout that just was not there before.  You are able to give each other encouragement, spot each other when necessary and talk about your progress.  If you really want to make your workouts as effortless as possible, this is probably one of the better ways to do so.  Stay fit with a friend and both of you will be better off for the effort.

If you are in southern California then check out one of our bootcamps and bring some friends along. This is a sure fire way to hold each other accountable and have fun working out with your friends.