Happy New Year!

Can you believe it is 2014 already?

Let me ask you a question, are you one of THOSE people who sets a goal EVERY year to lose weight? And, are you FINALLY ready to actually achieve the goal.  If you shook your head “yes,” I have something you’re gonna love…

My friend Attiyah Blair has launched a new program to help you and your loved ones make your dream of a better body a reality.

The truth is, without the right tools it can seem so hard and even times impossible to give up the foods we love and make time to exercise. That’s why Attiyah has created“Reset Camp.”

This 6-month program is different than any other weight loss program you have ever tried. Why you ask? Most weight loss programs only focus on diet and exercise but if we are all honest with ourselves we already know what we should and should not eat… and how much we should exercise to lose weight and be healthy, right? If you answered yes then you know in order to lose weight and keep it off you must learn:

• How to put a stop to emotional eating
• How to be consistent with eating healthy and exercising
• How to plan for failure and succeed instead
• Where to find a constant supply of support and motivation
• What to do when you feel like giving up
• Different ways to measure your success

Attiyah Blair struggled with her weight for years until she learned the principles being taught in Reset Camp. She has already helped others lose weight and get healthy, now she wants to help you.

Click below to learn more about the secrets to permanent weight loss.

                                     
                                       

• Did you get the results that you hoped for in 2013?
• If you had the tools offered in Reset Camp would you have been more successful? 
• What is the likelihood that you will reach your goal in 2014 without help?
• Are you ready to FINALLY end the yo-yo weight loss and have the body you’ve dreamed about?

If you’re ready, I mean, really ready, click below to learn more about Reset Camp.


                                       

Whats Are The Benefits Of Protein Shakes?

Safe for people who are healthy and fit, protein shakes are used mainly by athletes who need nourishment right after their workouts, says Jose Antonio, chief executive officer and co-founder of the International Society of Sports Nutrition (ISSN). 'Most people can't make a meal immediately post-workout', he says. 'So these ready-to-drink shakes are really your best alternative'.
According to the ISSN, protein shakes are a safe way to ensure enough protein, when used as part of a balanced, nutrient-rich diet. This counters the view that protein shakes can be harmful to kidneys or bones.

• Although research hasn't proven their role in sports performance and muscle strength, protein shakes may offer certain benefits.

• An endurance athlete may find it easier to train with the help of protein shakes, says Antonio. That's because they help the body recover from intense exercise. Protein shakes do this mainly by restoring muscle glycogen, a fuel source for exercise, which gets used up during workouts.

• For the strength athlete, protein shakes can also help repair damage to muscles that can occur with serious bodybuilding.

• The general fitness enthusiast who works out hard but doesn't want to be a marathon runner or bodybuilder may also benefit, says Antonio. This is the kind of person who might run twice a week and lift weights twice a week.

Some research shows other benefits as well. For example, a study of 130 U.S. Marines looked at intense exercisers who supplemented their diet with 10 g of protein, 8 g of carbohydrates, and 3 g of fat. They had fewer infections, less heat exhaustion, and less muscle soreness. Some protein shakes may help with weight management, as well. But more research is needed to confirm this.

I like the Arbonne brand.  This brand is Vegan and gluten free.

How Many Servings of Fruit And Vegetables Should You Consume?

Fruits and vegetables (Photo credit: nutrilover)

The average person should consume two pieces of fruit and three servings of vegetables per day as a minimum. Athletes probably need even more - I recommend 10-15 servings per day for each of my athletes. Expert often spend too much time arguing about organic vs. regular fruits and veggies. I agree that raw, organic fruits and vegetables are best since they have a higher micronutrient count, but any fruits and veggies are better than none! Get sufficient fruits and vegetables in your diet before worrying about whether they're organic or not.

Are You Eating For Two?

Restaurant potions tend to be huge. To help control your portions ask the waiter to immeditaly put half of your meal in a take home box and the bring the rest to your table. Chances are that half portion will satisfy your hunger and you can save the remainder for another day.

What Are The Benefits Of Exercise?

Fitball Group Fitness Class Category:Fitness Category:Challenges to physical balance (Photo credit: Wikipedia)

Remember, there are numerous benefits of regular exercise besides just losing weight. So, don’t base your fitness results purely on whether you are losing pounds or inches. Other important factors include having more energy, sleeping better, increased stamina and increased endurance. Or, even simply being able to walk up a flight of stairs without getting as winded.



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Should you be eating pasta?

pasta (Photo credit: flavorrelish)

I have to admit that I love pasta. But, as a gut-fearing personal trainer, I definitely have to choose the lower GI, nutrient dense whole-wheat variety. During training phases that require or allow for higher carbohydrate intake (higher volume training) I'll eat one whole-wheat pasta meal per day. During other phases (like where I'm trying to lose fat), the pasta stays on the shelf in favor of a higher lean protein, good fat, and fruit and veggie intake.

Restaurant Portions

Image via Wikipedia

Restaurant potions tend to be huge. To help control your portions ask the waiter to immeditaly put half of your meal in a take home box and the bring the rest to your table. Chances are that half portion will satisfy your hunger and you can save the remainder for another day.

Muscle and Weight Loss

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Even when your sitting still muscle burns more energy than fat. So weight training is a very essential part of a healthy weight loss/maintenace program

Consider A Charity Fitness Event

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Consider registering for a charity fitness event (e.g. a walk that benefits a specific disease). This will help provide you with additional motivation to get more fit because you will have a specific goal to achieve on a pre-determined future date. With that date looming over you, it will help you stay motivated to get more fit in time for the event. Plus, you will also be helping a charity.

What Are The Benefits of Exercising?

Image via Wikipedia

Remember, there are numerous benefits of regular exercise besides just losing weight. So, don’t base your fitness results purely on whether you are losing pounds or inches. Other important factors include having more energy, sleeping better, increased stamina and increased endurance. Or, even simply being able to walk up a flight of stairs without getting as winded

Are You Lifting Correctly?

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When strength training be sure to use full range of motion. This means that for each exercise you should move your joint through its maximum extension (just be sure not to "lock-out" a joint -- for example when doing a bicep curl don't lock-out your elbow as this could cause an injury). Your muscle should always bear the weight workload, not your joint. If you don't use full range of motion, then your muscle won't work as hard and consequently won't get as strong as it could.

Don't Forget Your Veggies

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At every meal eat a rainbow of colors. The more variety of colors in your food, typically the more well-balanced it is. For example, try to include several vegetables of different colors: green, orange, red, and more.

What Should You Drink?

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Don't waste your calories on drinks. One can of cola can pack 150 - 200 calories! Drink low/no calories drinks like water, decaf tea, sparkling water, etc. Switching to low/no calorie drinks can really reduce your daily caloric consumption. Of course, water is always the best choice.

Are You Breathing?

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Breathing is an often overlooked practice that can really help your workout routines. Try to breathe more from the lower abdomen then from the chest. Try to practice breathing in a slow, rhythmic and consistent manner.

Slow Down

Image by Kenski1970 via Flickr

When eating a meal try to take 20 minutes or longer to finish eating. It takes 20 minutes of chewing before your stomach signals your brain that you are full. It also is better for your digestion.

Do You Need New Running Shoes?

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Replace your running shoes regularly. About 400 miles is the average life span for most running shoes. If you run about 12 miles per week, you'll need a new pair every eight months or so.

Try Mixing It Up

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To challenge your body and also help prevent overuse injuries caused by doing the same exact action over and over, occasionally try a totally new and different workout. For example, if you always jog or walk give rollerblading a try. You'll find that the new exercise may be a lot more challenging and therefore burn more calories in the same amount of time.