Getting the Reins on Stress

Wake up, take the kids to school, go to work, head home, make dinner, clean the house, go to bed.

Life

On paper, your life seems boring, dull, and routine. But you know that’s not true. Before heading out the door in the morning, you’ve got to get your kids’ clothes on right side out. Then, you have to pick up your suit at the dry cleaners across town. Finally, when you’re ready to rest and relax with the family at the dinner table, dinner comes out of the oven burned, and the kids just won’t settle down when it’s time to go to bed.

You’re living the American dream, and it’s a stress fest. Here’s what you can do to find some calm in the midst of the stress storm.

Sleep

When you’re stressed out, it’s often difficult to fall and stay asleep. Having regular sleep and wake times before stress strikes make it a little easier to get the Zzzs you need when stress comes creeping around your bedpost.

Time

In the days and months when stress after stress piles up, it often seems you just don’t have enough time to deal with any of the stressors. By writing down how you’ll tackle each stress-inducing issue, you’ll feel more in control and able to handle all of the stressors you’re dealing with, one at a time. Before you know it, your “stress” list will be eliminated.

Relax

It may seem self-evident when you’re trying to learn how to beat stress, but remembering to forget is often a forgotten aspect of reducing stress. In the event you find yourself unable to beat stress with all the other stress-reducing techniques, take a little time to sit back and take a deep breath. That breath not enough? Head to the beach or the mountains, and leave your cell phone at the office.

Exercise

Though exercise is only one of the effective stress reducer available, it is the only one that reduces tension, while toning up your physique. If you want to keep stress at bay (and not just fight off the sudden stress attacks you may experiencing), make regular exercise a part of your routine.

When you don’t deal with stress properly, you may neglect important relationships, lash out at people without reason, or have difficulty performing up to par at work. So, if you think letting stress bother you is no big deal, think again.

Share

Stress is often difficult to handle. Because of this, it’s common for the sufferer to keep it inside and feel isolated as a result. However, many people have found solace in talking with others about what is bothering them. Whether relying on a support group, trusted family member or friend, or priest or pastor, communication is an often used key to stress relief.

Sex

Many people are happy to learn that sex can be a great way to find stress relief. It burns calories, creates hormones that result in good feelings, and strengthens monogamous relationships. As strong relationships also reduce stress, sex offers twice the stress reduction of other techniques.

But Wait – There’s More!

Want another handful of stress-reduction tips? You’ve come to the right place.

Try the following for added relief from your stress:

  • aromatherapy
  • breathing exercises
  • cutting back on caffeine and alcohol
  • eating a healthy, well-balanced diet
  • listening to relaxing music
  • music therapy
  • pick up a new hobby
  • playing cards with friends
  • writing or blogging about what is stressing you out

If none of these seem to help, talk with your physician to determine how you can address the specific stresses in your life.

Weight Loss in the Teen Years

Understanding how to go about weight loss properly during the teenage years.

The teen years are some of the hardest and most confusing years of a person’s life. The sudden surge of emotional, hormonal, and body changes make it easy for teens to feel self-conscious. As a result, many feel they are inadequate and overweight and take drastic measures to correct these perceived problems.

If your teen would like to lose weight, you’ll need to direct his or her efforts to ensure success.

Understand What’s Going On

There are many reasons a teen may want to lose weight. Many feel fat because of the changes their bodies are going through during the teen years. These teens are often not overweight. Rather, they’re self-conscious. Other teens, however, have a history of overeating and are truly overweight or obese.

Regardless of why your teen wants or needs to lose weight, you should help him or her get a healthy view of weight and what is going on in his or her body. While your teen may not like the changes that occur during the teen years, there’s nothing that can stop these changes from occurring. What your teen can modify is his or her behavior. And that’s how weight loss and improved self-image show up.

Start Early

Have a teenager who doesn’t feel like getting out of bed in the morning? Does your teen come home and veg out in front of the television set after school? Don’t wait until these habits result in extra weight or feelings of being overweight. Instead, encourage your teen to get out and get active right now. Have him or her go outside for a game of basketball. Or go on a hike together. This way, your child can build confidence before he or she even needs it.

On top of these pre-emptive strikes, make sure your teen eats breakfast each day. While your teen may prefer to wake up just in time to walk in school as the bell rings, an additional five or six minutes to eat a bowl of oatmeal or a piece of toast can make all the difference. In addition to giving your teen energy to get through the day, breakfast prevents your teen from feeling hungry throughout the date, which keeps him or her from overeating.

Focus on Now and Later

Most teenagers feel invincible. Hence why they eat whatever they want and are willing to go cliff diving without a second thought. However, if you want your teen to obtain a healthy weight today, you’ll need to do it with an eye to the future. Therefore, don’t put your child on a diet. You want to instill good habits in your child that will last a lifetime.

To do this, model healthy habits. Eat homemade meals as often as possible; keep healthy snacks on hand; and only eat cake, ice cream, and other treats at special events. You’ll also want to teach your teen what a serving size is supposed to look like. Many teens have eyes bigger than their stomachs, and if your child wants to obtain and maintain a healthy weight throughout life, he or she will have to understand that most serving sizes are much smaller than what is served at restaurants.

Liquid Weight

While your teen may be mindful of the calories that enter his or her body via foods, drinks can quietly add hundreds of unwanted calories each day. If your teen drinks soda, fancy coffee drinks, or fruit juice on a regular basis, he or she may want to cut these drinks out of his or her routine. Do it now and your child will learn to love the taste of water and other low-fat, healthy drinks with or without meals.

Kissing Gluten Goodbye

For people with celiac disease, this happens every day.

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

Eat for Exercise’s Sake

What you can do to make sure what you put in your body will give you a boost in the gym.

Every day, you eat breakfast, lunch, and dinner. Or maybe you’ve found the perks of eating more frequent meals. No matter if you’re stuck on a traditional three-meal-a-day routine or have moved into the five- or six-meal plan, you need to eat the right stuff to be prepared for whatever is thrown your way in the middle of your workout.

So what should be on your mind while eating? Exercise. And here are a few eating tips that keep your upcoming workout front and center.

Consider the Amount

Yes, food gives you energy. Unfortunately, eating lots and lots of food doesn’t necessarily give you lots and lots of energy. Quite the opposite. Eating too much can cause you to feel heavy, sluggish, or in need of a bathroom break. On the other side of the eating spectrum, not eating enough will cause you to feel weak and unable to complete your exercise routine.

Neither is acceptable. Instead, you should keep your body fed evenly throughout the day. Just be careful not to eat a small meal less than two hours before exercising. If a hunger pain hits you within two hours of your impending workout, take care of it with a healthy snack. And if you must indulge in a large meal, make sure you have three or four hours before you plan to hit the gym. Otherwise, you may wind up falling asleep on the stair stepper.

Keep It Quality

Just as important as the amount of food you eat is the quality of food you eat. Sure, you may be able to get away with a fast-food burger now and then, but if your diet regularly consists of fatty choices, you’re going to have a hard time motivating yourself to get to the gym and work out once there.

To give your body the exercise advantage it deserves, eat well all the time. Start with a healthy breakfast with whole grains, fruit, and low-fat milk. For your other meals, avoid high-calorie, fatty foods. And when snacking before a workout, go with a banana, a fruit smoothie (use yogurt instead of ice cream or frozen yogurt), and granola bars. If you’ve got an intense workout planned, you may want to go for an energy bar.

Finish Strong

Now that you’ve eaten to help your workout go well, you should set your eyes on preparing for your next routine. A great way to do that is through your diet. After you finish working out, eat foods with protein and carbohydrates. Don’t feel hungry right away? Drink a sports drink to replenish what your body lost during the routine.

Once you feel the first hint of hunger, toss some cheese on top of a few crackers, grab a handful of nuts, whip up a peanut butter and banana sandwich, or sit down for lunch. Just make sure what you eat is healthy and will help your body recover after your workout. This way, you’ll feel great after working out, which will provide increased incentive to eat right and get back in the gym tomorrow.

Don’t Dehydrate!

In the midst of eating for exercise, don’t neglect one of your body’s most basic needs: water. Since more than half of your body is made up of water, your need for H2O cannot be overstated.

So before you walk into the gym, while you’re working out, and after you’ve cooled down and moved on with your day, you should be drinking enough water to keep your body well hydrated. Losing more sweat than you can replace with water? A sports drink may be just what you need. Just don’t drink them when you’re sedentary, as they often contain extra sugar and calories that can be a detriment to your good health.

Limiting Screen Time

What you can do to limit the amount of time you and your children spend in front of a screen.

When the television was invented, it was a novel technology that was found only in a few homes throughout the world. Over time, as televisions became less expensive and began to seem a necessity, they began popping up in nearly every home. A few years later, computers made the same leap in popularity, and then cell phones and handheld video game consoles.

As useful as each of these tools can be, many people spend too much time looking at a screen. In fact, it is estimated that children and adults alike spend 48 hours or more each week looking at some sort of screen. If you want to reduce your screen time and get back some of the two days you spend each week watching television, surfing the web, or texting, you’ll need to take some dramatic measures.

First Dramatic Measure: Recognize the Issue

Don’t think spending nearly seven hours each day in front of a screen is an issue? Then you’re never going to make a change. If you want to regain some of your life and use your time to interact with your loved ones, read a book, or get out and exercise, you have to first realize the need to do so. Write down all the things you’ve missed out on because of your electronic habits. Would you rather be getting projects done around the house? Playing your guitar? Talking with your elderly neighbor? Baking a cake? Once you have your priorities in order, you’ll be ready to drop that bite-sized videogame console and move forward.

Second Dramatic Measure: Make a Plan

As great as it is to want to kill all screen time, it’s probably not feasible. Instead, you need a plan that can actually work for you. Figure out how much time you spend watching TV, texting, and surfing the web mindlessly (or even with a purpose). Then make a conscious decision to cut your time by a reasonable amount. It’s okay to check your e-mail and text on occasion. Just don’t forget why that phone was originally created. Instead of blasting an e-mail or text to a friend or family member, call him or her and talk for a while. It’ll reduce any confusion you may experience in the other mediums of communication and you’ll feel a little more human.

Third Dramatic Measure: Cut a Day

While your screen-time-reduction plan may involve reducing your screen time every day, there’s another surefire way to drastically lower the amount of time you spend staring at a screen. That surefire way? Completely cutting yourself off from screen-based technologies one day a week. Instead of chatting online or watching television on these days, commit to spend the entire day hanging out and making memories with your loved ones. To help yourself stay away from e-mail and your favorite programs, turn off your cell phone and computer and get out of the house. Go in the woods for a day hike, take a picnic, and don’t come back until you’re utterly exhausted. Then tell yourself you don’t need to check your e-mail or text a friend when you get home. If you must communicate with someone, make a phone call. Got to have your daily news fix? Run by a newsstand and grab a newspaper.

With hours and hours of your week given back to you, what are you going to do? Whatever it is, stop reading this article and get to it! Your life awaits, and those technologies will wait for you to get back.

7 Secrets to Weight Loss

If you’ve ever lost weight, you know how hard it is to keep it off.

Ever wonder why some people are able to keep weight off, while others put it right back on? Read on for the 7 Secrets to Maintain Weight Loss. (And if you still have pounds to lose, these 7 secrets will help you too.)

Secret #1: Keep on Moving
If you’re serious about keeping the weight off, you need to be serious about your workouts. Keep your activity level high, both in and out of the gym. Your workouts should consist of both cardiovascular training and strength training. While out of the gym make an effort to move as much as possible by taking the stairs, going for walks or jogs and participating in recreational activities.

Secret #2: Be a Healthy Eater
Sorry, you can’t go back to eating at the drive thru and expect to maintain your weight loss. Focus on these 3 aspects of healthy eating:

  1. Keep calories low. Gone are the days of eating mindlessly. Be aware of everything that goes into your mouth, whether by journaling or simply keeping a mental tally.
  2. Be careful. Eat small portions, avoid high-calorie foods and check nutrition labels. You don’t have to swear off chocolate forever, just eat it occasionally with portion control.
  3. Eat a balanced diet. Include a variety of fruits and vegetables, lean meats and whole grains.

Secret #3: Turn off the TV
The average person watches a whopping 35 hours of television each week. People who successfully maintain weight loss, on the other hand, watch an average of 7 hours or less. TV watching encourages snacking and puts you in a sedentary position on the couch. Spend less time in front of the TV and enjoy longer lasting weight loss.

Secret #4: Keep it Simple
While it is important to keep a variety of fruits and vegetables in your diet, your diet should be fairly simple. Create a repertoire of basic whole foods: fruits, vegetables, lean meats, whole grains, beans and nuts. When you cut down on your options it becomes easier to stick to your plan, making weight loss guaranteed.

Secret #5: Track Yourself
Your biggest fear is gaining back every solitary lost pound, but don’t be afraid of your scale. Weigh yourself at least once each week to monitor any gains. If the numbers begin to climb then reduce calories and increase your exercise.

Secret #6: Eat for the Right Reason
Emotional eating is one of the top reasons that people are overweight. It’s very important that you view food as fuel, not as an answer to deeper emotional needs. When food becomes more than just fuel, the pounds quickly add up. If you want to keep your weight under control, you’re going to have to eliminate emotional eating.

Secret #7: Forget All-Or-Nothing
No one is perfect – not even you! There will be days when you eat more calories than you should have. There will also be days when you miss a workout. Don’t let small slipups send you into a tailspin of all-or-nothing sabotage. Simply get back to your healthy lifestyle rather than letting yourself backslide into your old habits.

Don’t be one of the many who skip these 7 secrets and instead return to life pre-weight loss. You worked hard to be where you are – you deserve to keep it.

I’m always available to help you achieve any fitness or weight loss goal. Call or email me to get started on a solid exercise program that will change your body and life forever.

Get Fit this Spring with a Free Week of Maplewood Boot Camp

Our winter camps have officially ended and we are gearing up for our official spring season kick off, March 19- April 15.

To help you get a headstart with your fitness this spring we are offering a FREE BONUS Week.  Everyone is welcome to attend; the curious that have never tried Maplewood Boot Camps, inactive campers wanting a kickstart and active campers who just can’t get enough.

The more the merrier so please come on down, invite your friends and lets have some fun while we get fit outdoors.

FREE BONUS Week Schedule March 12th through March 18th

Sat & Sun Memorial Park Maplewood
8am-8:45am

Monday, Wednesday & Friday Memorial Park Maplewood
6am-6:45am

Tuesday and Thursday South Orange Batting Cages
9:30-10:30am

If you are new to Maplewood Boot Camps or just haven’t been to camp in a while and want to participate shoot me an email at carlos@maplewoodbootcamp.com and I will send you a confirmation.

5 Tools for a Healthier Meal

Because having the right diet depends on what you keep stored in your kitchen cabinets.

Using lean meats, fresh fruits and vegetables, and low-fat food items is essential if you’re planning on having a healthy diet. But did you know the tools you’re using in the kitchen may also determine whether or not you’re going to eat healthy meals? Read on to learn what tools of the trade you should keep in your hands when you’re cooking.

All Day Cooker

Have a hard time finding time to cook dinner at night? Slow cooker to the rescue! Simply toss in whatever delicious vittles you have planned for dinner, set the cooker on low, and go about your daily life. After a hard day of work, cheering on your kids at the soccer field, and sitting for hours in bumper-to-bumper traffic, the sweet smells of your slow-cooked, home-cooked meal will make you glad to be at home. Not only does a slow cooker save time, it saves you money and calories by encouraging you to eat at home with the family and not at the steak restaurant down the street.

Rising Freshness

Want to make your house smell like heaven and your entire family drool? You can do both by investing in a bread machine and using it regularly. By baking your own bread, you’re the final word on what ingredients will be in each slice, making it possible to give your bread an added boost of fiber, wheat, bananas, or nuts. Of course, you can always bake bread in your oven, but a bread maker makes the process easy, which makes you more likely to keep fresh-baked bread around the house at all times.

Grill In

Want the flavors of the great outdoors without the open flame? It’s time to purchase an indoor grill. One of the best advertised is George Foreman’s Lean, Mean, Fat-Reducing Grilling Machine, but there are a number of other brands that offer many of the same benefits. On top of grilled flavor, indoor grills are easy to clean and like their outdoor counterparts, an indoor grill allows the fat from your meats to slide off the grill, making sure it never touches your mouth.

Slick, Nonstick Cookware

No matter what you’re cooking, you’ll have to add some oil or butter to keep it from sticking to the pan—unless you swap in your grandmother’s frying pan, skillet, and saucepan for nonstick cookware. By keeping slick, nonstick cookware in your kitchen, you immediately reduce the amount of fats that find their way into your food due to the necessary slathering of oil or butter. Thanks to their incredible popularity, you can pick up a set of nonstick cookware for relatively cheap at any store that sells kitchenware.

Oil of O’Spray

Cooking often requires oil to on the bottom surface of the pot or pan being used. Sometimes, even your nonstick cookware will need a little oiling. Instead of pouring oil, spray it. Don’t like the flavor of oils that come in spray cans? You can pick up an oil sprayer, fill it with your oil of choice, and spray just the right amount of oil on your cookware. This keeps you from using more oil than is necessary, saving you precious money and preventing you from getting extra oil-based fat.

A Juicy Snack

When you’re on the go and need a quick pick-me-up, you have a few options. You can grab an energy bar, a pack of peanut butter crackers, or a glass of juice.

If you prefer to get your nutrition in a glass, buying a high-quality juicer is a must. With a powerful juicer in your hands, you can blend whatever fruit or vegetable you can find for an instant, powerful jolt of energy and good health, courtesy of Mother Nature.

Kick Cramps to the Curb

Exercise-induced cramps keeping you from giving it your all in the gym or on the court? Not any more.

There you are, in the middle of an intense workout that is sure to give your abs, gluteus maximus, chest, thighs, and biceps an unforgettable toning. Then it comes. A cramp that leaves you unable to move your body, an arm, or a leg. And with that, your routine is finished before you could even get deep into it.

Is there a way to avoid these show-stopping cramps? Actually, there are a few of them.

Way 1: Keep Your Body Hydrated

As you know, drinking plenty of fluids is essential to keep your body from overheating when you’re working out. But fluids do more than keep you from sweating your way to dehydration and passing out as a result. They also help you avoid muscle cramps that are brought on by a lack of fluids. Keep your muscles from cramping up by drinking fluids throughout the day. The best option is water, but other fluids can lend a hand as well. Also, if you are suffering cramps and are exercising in warm weather, take warning. It may be a sign of an impeding heat stroke.

Way 2: Stay Full of Minerals

There’s a reason sports drinks are so popular. In addition to coming in a variety of great flavors, sports drinks are also chock-full of vitamins and minerals that make their way out of your body with great speed when you exercise. To replace these missing links to your good health, increase your vitamin or mineral intake. Just be careful that you don’t drink too many sports drinks when you’re not pushing your body, as they can result in adding extra calories to your diet. Some of the most commonly lacking minerals and vitamins that result in cramps include potassium, magnesium, and calcium.

Way 3: Stretch First, Exercise Second

Want to get muscle cramps on the quick? Toss on your tennis shoes and start working out full force without any time to warm up or stretch. Want to keep your muscles from cramping up? Then you’re going to have to take some time warming up and stretching. While you may find yourself getting antsy for the hard work you’re planning on putting in under the barbell, spending a few minutes stretching will help you make the most out of your workout time and keep you under the barbell longer. In addition to keeping you from cramps, stretching will allow you to work out more of your muscle to ensure a stronger and healthier you.

Way 4: Note Your Limits

Everybody wants to do the impossible. Unfortunately, if you try to do this in the gym, you’re going to wind up with muscle cramps. Instead of pushing yourself to the level of cramping, get to know your body’s abilities, and keep your workout within those limits. Otherwise, you better plan on having some painful cramping in whatever part of your body you decide to push too far.

Curing a Cramp

Getting a cramp during exercise is sure to happen on occasion. But you don’t have to take the pain lying down. When a cramp hits any of your body parts from your feet to your neck, take the following steps to do away with your exercise-induced cramp:

  • stop what you’re doing and rest
  • massage the affected area
  • use a heating pad on the area immediately after the cramp begins, and switch to an ice bag soon after the pain diminishes
  • grab a glass of water and start drinking
  • take an over-the-counter nonsteroidal anti-inflammatory medication
  • try to slowly stretch the affected muscle or ligament

How to Achieve Any Goal

Do you have unmet goals?

You aren’t alone. In fact, many people live with unfulfilled aspirations and the self-help industry is booming.

Unfortunately, many widely used self-help techniques fail to deliver results.

Case in point: You’ve probably heard of the “Yale Goal Study” in which researchers were said to have interviewed the graduating Yale seniors in 1953, asking whether or not the students had written down specific goals that they wanted to achieve. Then twenty years down the road the researchers looked up each student and discovered that the 3% of the class who had written down their goals had accumulated more personal wealth than the other 97% combined.

Very compelling story, but complete fiction.

The “Yale Goal Study” never happened, though motivational speakers and self-help books have quoted it for years.

Best selling author and psychologist Richard Wiseman went on a mission to craft a no-nonsense response to the bogus self-help techniques. Using a diverse range of scientific data he uncovered a proven approach to achieve any goal.

The following 5 successful techniques (Do This) and 5 unsuccessful techniques (Not That) are from Wiseman’s book, 59 Seconds Change Your Life in Under a Minute.

Do This: Make a Step-by-Step Plan.
If you are serious about achieving your goal, then you need to create a step-by-step plan on how to do it.

Successful goal-achievers break down their overall goal into sub-goals. Each sub-goal needs to be concrete, measurable and time-based.

  • Not That: Motivate yourself by focusing on someone that you admire.
    Studies show that focusing on someone you admire is not a strong enough motivator to see you through your goal.

Do This: Tell Other People About Your Goal.
How badly do you want to achieve your goal? If you want it bad enough, you’ll tell your friends and family.

This technique works on two levels. First, you’ve put yourself on the spot by letting the world in on your goal, so it’s all-eyes-on-you. Failure would be public. Second, your friends and family are there to offer support and encouragement. Don’t underestimate the psychological power of having someone in your corner.

  • Not That: Think about the bad things.
    When you focus on the negative it becomes your reality.

Do This: Focus on the Good Things When Achieving Your Goal.
Remind yourself of the benefits associated with achieving your goal.

Make a checklist of how life will be better once you have achieved your aim. This gets your focus on a positive future, one that’s worth the effort.

  • Not That: Try to suppress unhelpful thoughts.
    Rather than trying to erase that image of chocolate cake from your mind, learn to deal with the reality of temptation head-on.

Do This: Reward Your Progress.
Studies show that attaching rewards to each of your sub-goals encourages success.

Your rewards should never conflict with your major goal. When aiming to lose weight, never use food as a reward.

  • Not That: Rely on willpower.
    Willpower alone rarely gets anyone to their goal.

Do This: Record Your Progress.
Make your plans, progress, benefits and rewards concrete by expressing them in writing.

Use a hand-written journal, your computer or a bulletin board to chart your progress. This process is priceless for maintaining motivation.

  • Not That: Fantasize about life after achieving your goal.
    Daydreaming is fun, but simply fantasizing about your new life will not make it a reality.

Are you ready to achieve your fitness and weight loss goal once and for all? Call or email me now to get started on the process that will put an end to your yo-yo dieting and your fat jeans.

Now is your time to get into the best shape of your life.