I’ve now seen or heard this quote at least three times in the past week, and I think it warrants some further examination, something must of been telling me to blog about it.  I mean, it is pretty straightforward, but sometimes people don’t hammer home the concept as they should.

What you find is that no matter how hard you workout, no matter how many hours you put into your exercise routines, no matter how many pushup’s, sit-up’s, core work you do, you will not get the results if you don’t EAT right.  It’s a pretty easy concept to really get, but we are human after all aren’t we?  The human body is built upon what you put in it.  What you drink the foods you eat.  I myself,  am constantly battling the food side of my fitness ventures.  It’s a constant struggle.

Think about it.  Simple I think.  If you put in the bad stuff, your body is going to react to it in a bad way. Your body isn’t going to simply say, ok, just because your working out hard, we’ll let it slide.  We’ll make up for it with the calories you are burning.  In the end? The bad will catch up to you.  You can only go so far on the cardio portion of your workout’s to keep you going along.  At some point that bubble will break.  You need proper foods in order to sustain your energy,  There is no extra 1/2 hour here or 1/2 hour there to compensate. 

So what can we do?  What are some ways to help keep ourselves from fallen into our bad habits, our old ways of eating and drinking what we really know isn’t going to take us to that next level of fitness? Why continue to put in those empty calories that give us zero health benefits, zero gains in reaching the health/fitness levels we are reaching for.  Approach this with lifestyle change in mind. Not some short term quick fix to getting results.  Only when you change your lifestyle will this work.

• general cooking skills –> Most people typically don’t eat right because they simply can’t make the foods they need to. I’m the same. I’ve done better but still have a long ways to go to really start taking control
• Think first –> Ok, simple. Think about what you are putting into your mouth each and every time.  Think about the value it is providing you.  If it doesn’t, why eat or drink it? Look for the alternative where ever you are. There is something that you can choose that will be the lesser of two evils. 
• Variety of Color –> If you want to keep full, feel satisfied after eating, give your body the proper nutrition, eat the colorful stuff. Hell if I can do it, anyone can. I have never been one for eating vegetables or fruits as much as I do now.  With some proper cooking and variety of spices you can really turn some of them into very tasty add-on’s to your meals.
• Lean meats –> fish, chicken, beef
• Protein –> Don’t need to go insanely crazy with the amount of protein.  Use this as a gauge, 50 /35/15 for percentages   Carbs/Protein/Fat.
• Learn to use your kitchen utensils –> Alright one of the biggest complaints I got from the wife about my general change in nutrition was that if I wanted to eat it, I had to learn how to actually cut it up, clean it, and package it for the fridge, etc.  So you have to take an active role in preparation, not only in cooking it.  Make it a family affair.
• Just say NO –> If you pass a fast food restaurant, if you see that ice cream store, if you see that chocolate bar just say no.  We all do have our ‘vices’ that you know what, you can keep if you are already in control.  But not till then. Eating/Drinking habits are no different than any other bad habit. It takes time to get over it to the point where your body/mind stop wanting it. 
• Eat Often –> Eat every 2 –3  hours and smaller portions.  By keeping a level stream of healthy nutrition in your system, you’ll find that your energy is higher.  Don’t skip meals.  Don’t overeat.   Reduces cravings and constant hunger if you eat more smaller portions. It does work.  Don’t eat just to eat.  Have purpose, its your fuel and energy for the day.  Just like a car, you put in the low grade stuff, you're car will suffer over time. No different than the body.

So, eat clean.  You don’t need to follow your calorie counts. You don’t need to write down everything you eat.  It might help in the beginning, but once you have taken control of your eating and drinking habits, it won’t matter. You’ll instinctively know when you are doing something you shouldn’t.  You are what you eat and there is no doubting that statement.  You cannot and will not out train the bad diet that you may be following now.  That extra 1/2 hour running won’t cut it.  Be a conscious eater/drinker.    If necessary try a meal replacement.  One such one is Shakeology.  You wouldn't’ believe what is inside this and how healthy it is for you.  Go over here and take a look at what makes this up and what it would cost you if you tried to make it yourself.  It really does taste good and will keep you satisfied to the next meal. There is no other like it out there. Want more information, let me know.

Lead by example and you’ll see yourself getting better results out of your workouts.  I am always looking for healthy alternatives. If you have any favorites pass them along by dropping me a note here or a comment. I would love to try something new or add into my pretty standard routine.  Variety helps keep you interested in what you are doing.  Food is no different than your workout’s.

Any questions, contact me, I’m always looking for feedback.

So many times, you hear the stories of people getting all excited to start their workout routines, and just seem to falter off.  You get pumped and motivated, start by buying some new shoes, workout clothes, get that gym membership started and start going.  You try to make some decisions on the type of workouts your going to start doing.  Whether it is some weight routine, some treadmill or elliptical workout.  Then you decide on how many days a week you’ll go and what time of day.  Rock on, your ready to go.

It starts out great.  You go on the days you decided, putting in the hour or so of time that you dedicated and things are looking good.  You make a conscious decision to try and eat better, watching them calories and cut back on the ‘bad’ foods you were eating before.    All of a sudden, an obstacle of some kind gets in the way. Or maybe, you are forced to take a day or two off because of some crazy work schedule or travel plans.

So what happens next?  What happens to us mentally that allows something to get in the way of keeping up with your fitness/health/life goals?  Is it a lack of motivation? Is it a lack of finding the right routine that really keeps your interests peaked? Whatever it is, it happens. I did the yo-yo workout thing for ages.  Go for a month and then just stop one day.  No real reason other than the lack of desire to get in the car and drive.  Especially when it got cold out.  I couldn’t muster the energy to go to a gym and stick to the routine.

So what can get us back on the wagon and stay on it?  What are those factors that really get people to stick to something that they need to do.  Or what breaks them of their ‘bad’ habits that they have so often fallen back to when they stop doing the right thing.  Each person person is different. We are all wired somewhat differently, so it takes different motivators for each and everyone of us. 

Let’s list some things to get you back on the wagon if you’ve fallen or feel like you are beginning to waiver.

• Set Goals - If you set goals your more likely to succeed. Your more likely to want to reach them if you see them on paper.  It creates accountability!
• Variety – Variety is the spice of life they say right? If you create some variety in your workouts, you are less prone to want to stop. less chance that you will find a reason to not reach your goals.
• Track it  - write it down.  Use a website, such as WOWY.  Use a fitness log to journal your adventure. Treat this like you on an adventure of a lifetime. Because it is.  This isn’t some simple 1 day, 1 month thing.  It is a lifetime lifestyle change for the better.
• Support/Motivators – find a family member, a friend, or a support group of people that have the same dreams, goals, aspirations about their health.  There is nothing better than helping one another achieve results.
• Have Fun – to play the game, you have to have fun.  Why else do it.  it shouldn’t be a second job or work.  Enjoy it!

If you’ve fallen off the wagon once or twice, it happens.  You just need to find out what works best for you, to keep you motivated day to day to get it done. Working out shouldn’t be a chore, shouldn’t be something that you feel ‘forced’ to do. Working out, getting healthy is a natural extension of your everyday life and activities.  Make it a part of it. Get your family involved and you will all find out that you are living a happier life full of excitement and energy.  It’s never too late to start.  Never let anyone say to the contrary that you can’t get yourself back into shape, that you can’t be happy!  Everyone has that right and capability.  Just have to find it. 

Contact me, and I would love to help discuss what you want to do, what your goals are.  I’ve used P90x and Insanity so far as the guiding forces to my fitness and healthy lifestyle change, in 8 months I have transformed myself both physically and mentally.  I can guarantee you that they work.  I can 100% say with certainty that you will see results if stick with them.  There is no reason that you can’t find success either.  Join me in the revolution that we need to make our lives more enriched.  It’s a two way street. You give it the due attention, and it will give you back the same if not more in results.

  So a fellow co-worker posted this quote below  and I thought that this was great and wanted to share it with everyone.  It totally falls in line with what I’ve been talking about in terms of setting your goals, break through those obstacles that are holding you back, and just make the most out of your day. Make the most out of the time you have now! Find your purpose.

“What is your purpose for this day? What have you chosen to do with the minutes and hours of this day, a day that is already flowing into your life? When you give each day a specific purpose, at the end of each day you’ll have a specific accomplishment.  In addition to having a day that you can look back upon, you’ll also have real, lasting value that you can carry forward.

Today is full of countless possibilities.  Giving the day a purpose will enable you to fulfill the exact possibilities that align with that purpose.  This day is rich in energy. With a clear purpose, you can harness that powerful energy and channel it into something that will make a difference for your world.  There are dreams that you long to achieve. Today is your opportunity to move solidity toward them. 

Give today a  purpose – a rich, wonderful, meaningful purpose. And live life at its best.”

We are all a work in progress. It is a never ending venture and journey for us all. Are you grabbing a hold of this opportunity to get yourself back into shape.  Are you grabbing a hold of today’s chance to make a change that will impact you and your families life forever.  Do you want to get back on the right path to feeling good about your health and lifestyle?  If so, lets get moving. Let’s take a look at what can be done to get the obstacles that have been holding you back out of the way. 

So first contact me.  2nd, lets find a product (P90x, Slim in 6, Insanity, ChalEAN Extreme, Tony Horton One on One’s) that fits your goals and fitness level and last  Commit to it and be accountable! It’s as simple as that.  The key, just start the process and we can see where it leads. I think, it can only lead to better paths and happiness!

Obstacles are….  Too tired to workout tonight.
Obstacles are…   Not enough time in the day.
Obstacles are…   I don’t think I can afford to join a gym or workout program.
Obstacles are…   The things that keep us in fear of obtaining our goals
Obstacles are…   Those temptations that put us in a state of uncertainty about what our true desires are
Obstacles are…   Ourselves!

So as you can see above today I am discussing obstacles.  Those pesky little things that always seem to get in our way of completing our task.  The little thing that doesn’t allow us to reach our goals and keeps us fearful of what is to come.    So what can we really do about them?  Should you allow obstacles to control your life? Should you allow them to keep you from reaching that finish line and succeeding at your goals, desires, dreams that you have been long for?  I DONT THINK SO!

If you take a moment and realize that obstacles are really nothing more than road bumps on your way to success. The best part about them, is that they will push you to your true potential by making you work harder to achieve your final destination.  I found some interesting quotes that I thought  were fitting….

• “Obstacles are merely tests of determination.”
• “where he saw obstacles I saw opportunity. I knew the obstacles were there. I simply chose to ignore them”
• “Obstacles are those frightful things you see when you take your eyes off the goal.”
• “Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.”
• “An obstacle is often an unrecognized opportunity”

What I like about these particular ones is that they really hit home about what we should be looking at today and the overall health issues facing us.  The obesity levels in the US is continuing to rise, globally it’s no better.  So what’s happening?  People are allowing ‘obstacles’ to get in their way of finding that spark, motivation to get up and succeed at getting healthy again and regaining control of their lives.

This last quote is perfect.  ‘An obstacle is often an unrecognized opportunity’.    Take those obstacles I mention above at the beginning, and turn them into opportunities. Opportunities to get yourself back into shape. Back into a healthy lifestyle and back into the correct way of eating for yourself and you family.   It can be applied to any obstacles. Look for the opportunities that can be reached on the other side.

So what can we do today to get through these obstacles that are affecting your healthy lifestyle? That are affecting your ability to be free of the ? Let’s talk.  Set some Goals, make some changes, and let’s transform you into a healthy fit machine that isn’t scared of obstacles and is willing to break through the barriers.   The best thing is you have options.  There always are!  Sometimes just don’t realize it.

“Persistence and determination will get you from where you are to where you want to be, or very close to it.”

So does anyone ever like change? Do you like being taken out of that comfort zone that keeps you nice and happy, no worries about figuring out something new, or forcing yourself to learn a new way of doing things.  That wouldn’t be any fun now would it? I mean, why change for the better when you are quite content with the way things are going along now.  Sure you might be unhappy, feel miserable, not moving up the chain or gaining recognition, but sometimes that just seems more acceptable rather than facing the reality that you might need to break free of your fears.

Change has many faces and many obstacles to overcome.  Change is scary, it can come at you from many angles and most not when you expect it.  But change can be a good thing also. You just need to take that step to changing the ‘things’ around you that are holding you back from achieving the success you want, and know that you should have.

In order to get yourself back on a healthy lifestyle fitness level that you use to be, always wanted to be or plain outright need to be to live to a healthy age of 80, you have to CHANGE.  You have to accept  that with this change there will be pain, there will be sacrifices that you much make.  it isn’t an overnight affair, it is a lifelong quest and bond that you will forge with yourself to become healthy.  Can it be done? Totally.  More...

Goals are a great thing.  Typically we all set in the back of our minds some goal that we’d like to accomplish.  One example  I have is one goal I have is to own one of the Jeep Wrangler’s.  Not picky, old style, new style.  I don't care. Just have always wanted one.  Now, in order to reach that particular goal, what do I have to do? Not sure.  We’ll lets look a bit deeper into simply stating a goal and actually creating a concrete plan to fulfilling that goal.

So I learned from a friend a great way to structure your goals and how to approach them.  I will outline his general philosophy and we can apply this to my favorite topic of the day, fitness. :)

1. Decide WHAT matters most to you.    Basically spell out your priorities(family, career, etc.).  The end result being ‘align your actions with your intentions’. 

2. Decide HOW you define SUCCESS.  The key here is to give details on something that you can truly ‘measure’. Not just simply say I completed.    i.e.  I will be able to do 100 pushup’s in 10 weeks ..   Concrete numbers, tangible values that give meaning to what you are defining as success.

3. Write them out.  But not simply just writing them on a piece of paper and then marking it off.  Give them perspective. Give yourself checkpoints along the way to gauge your level of ‘SUCCESS’.  This can be done,  by using checkboxes.    They will act like a meter.  So continuing with our pushup example.     mark off 10 checkboxes.  Each representing chunks of 10, cumulative.  so week one.  You accomplish one of your tasks for that goal of reaching 10 pushup’s.  The following week, you reach the milestone of ‘20’ pushup’s.  So on and so forth.  This will help MOTIVATE you forward as you are showing that you are making progress and can achieve an end result from this goal.

4. Always carry your goals with you.  Shrink them, laminate them and stick in a wallet or purse.  It doesn’t matter where. Just have them close, check them daily and get satisfaction that you are reaching your goals.

Now with all that said, sure you will find that you can’t accomplish your goal within the framework that you set for yourself. You don’t let that get you down.  You just re-examine your priorities, re-examine what you define as a ‘success’ measure and move on. 

Yesterday I begun a 60 day ‘challenge’ with  BeachBody’s Insanity workout by Shaun T.  This is an all out 60 days of Max Interval training not for the faint hearted.  I will be chronicling my 60 days here at my site.  Follow if you’d like.  So I’ve been thinking after the fit test last night and what are my goals over the next 60 days? What am I hoping to accomplish?

First goal: one success measure will be, just completing the 60 day challenge.  In and of itself, that will be a major accomplishment.
Second goal is to become at least 25% fitter than when i started.  How can I measure that?  I am going to break that down into 5 checkboxes.  Each checkbox will represent the fit tests.  At each fit test, I am going to push myself to be able to do 5% more than the previous fit test.  By then end I should be 25% or more above where I started in terms of my overall fitness level. 
Third goal is to show the transformation.  I will provide ‘proof’ to myself that I have done what I set out to do.  Pictures showing every step along the way.

If you are on the fence about starting Insanity just drop me an email.  I will gladly discuss with you your fitness goals.  If you are already interested and want to grab it, head over to here

So that is my little goal setting exercise for today. I hope that you will come away with something useful and applicable to your general fitness and life as a whole.  I would welcome any discussion and see if we can get you on track to reach your fitness and life goals.

This exercise was borrowed from a co-worker who does a lot of motivational type discussions.  You can find this and more over at http://www.billparker.org.

I often ponder this about myself so I thought that I would share this with the fitness community at hand.  With the current workout program that I’m going through, Beachbody’s P90x by Tony Horton and beachbody.com, it is a pretty dedicated routine.  Basically we are talking  6 days a week, 1 hour or more a day for 3 months.  So your spending quite a bit of time away from something ‘else’.  Whatever that may be.   So the big question is, are you utilizing that time as effectively as you should be? Are you committing yourself to the challenge ahead and giving it the proper attention? Let's find out. More...

Have we as human beings really make the conscious decision to sit back on our heels and do nothing? Have we really decided that sitting on the couch flipping channels, eating fast food, snacking on those wonderful candy bars is the norm?  Has our paths really taken us down this road of despair that we haven’t realized what it has done to the younger generations? 

I mean, for one, look at these recent articles. These all just came out over the past week or so.  I think we just don’t get it anymore. But there is HOPE. More...

On any given day, we have a pretty rare opportunity and privilege of being given 86,400 seconds to do just about anything that our hearts fancy.  At first glance, you would say, wow, that seems like quite a bit of time.  But for every second that I sit here typing this, I'm losing precious time of the day to do something else.  Not necessarily anything more important per se, but just something else.  This concept is commonly known as 'opportunity cost'.  The cost of doing one thing compared to another. Everyday people continue to throw more 'things' into their daily mix. 

So in theory with this finite amount of time each day, we all have to find the things that matter most to us that we would like to accomplish.  Because we do have this limited time, I think personally that it is important to find that mere say 4% of our day to workout (using 1 hour as my base) and take care of our bodies  on a daily basis.  

Sure we have other things we have or need to get done, such as grocery shopping, taking and picking up the kids from school/daycare/sports/dance/friends, bank, Quality time with a loved one or friends.  There are always an endless list of ‘other’ things to keep us busy. Excuses!

The bottom line is that you need to, you must take that mere 4% or less of your day to take care of yourself and your future.  Spending a short amount of time each day working on your fitness level/health will add days, months, and years onto your lifespan and you'll feel better about yourself, your quality of life, your ability to have more energy when you wake up and get through the day.  I guarantee you your outlook on life will change after you transform yourself from a sedentary lifestyle to one of an active lifestyle.  It just takes commitment and belief in yourself that you deserve to do it.  Take the next 90 days (try P90, P90x, or any other workout you can find that interests you) and set some goals, make some small changes in your habits and you won’t regret. By that time you should be on course and primed to lead the healthy lifestyle. Just get off the couch!

The clock is ticking, how will you utilize your seconds today?  Let me know and lets do it together, make a change and lets get people moving in the right direction.

Here are a couple sites that I found interesting.

http://positivepsychologynews.com/news/marie-josee-salvas/20080524757
http://www.define-your-purpose-in-life.com/life-blog.html

Great Video for today's post:

Motivation? What motivates us to do anything on a day to day basis?  5 months ago, i make a conscious decision to get healthly and start taking care of my body.  No real one factor that hit me, but now, I am even more motivated every day after I see how bad you can end up later in life when you don't take care of your body.  My experiences of being in the hospital with my step dad over these past 5 -6 weeks, is really an eye opener and I hope that every can find that 'x' factor that will get you motivated as well to stand up and just go for a walk one day.  To stand up and just start watching what you are putting into your mouth and what you are drinking.  It can be anything, even the tiniest little spark that does it.  That is all it took for me.  Lets start making a change..  More to come from the motivation front. 

 A blog that I follow, is doing a 21 day motivation challenge.  Take a look.  http://crushplay.blogspot.com/