I have been thinking a lot about New Year’s Resolutions and why most of the time they immediately fail. The worst part about resolutions is that they are so easily broken and thus make you feel like you are a failure even before you really start. Many people think they have no willpower and if they were just “tough enough” or “disciplined” enough they can achieve their goal, whatever it is. Give yourself a break this year. Don’t randomly make and break resolutions and give yourself a hard time. Instead try a different tactic.
I read a great article about a book that I think deserves quite a mention. The book is called Succeed How we can Reach our Goals by Heidi Grant Halvorson. The article is by Anita Thompson and I found it in The Costco Connection. (Ok, you can laugh but sometimes you find inspiration in the most unlikely places). Now, before you disconnect and think, NOT ANOTHER SELF HELP BOOK! I just want to share one little bit from the book that might help you. You don’t have to read the whole thing, just think about these things. And THEN think about your resolutions or goals.
The reason this concept struck a nerve is that I am always working with women and men who are struggling with motivation and willpower. There are many who do not just simply roll out of bed in the morning and begin their exercise routine. Instead, they bargain with the clock using the snooze button, they convince themselves that they can squeeze exercise into their schedule later in the day, they use any ache or pain as an excuse to be sick or not exercise, ultimately they talk themselves out of the exercise . You know it; you’ve been there if you are not one of the “lucky, motivated, and fit crowd”.
That is why this one little article with its simple concept struck me as being so helpful. According to Halvorson, people think others are successful because they have “more” of something, such as willpower and the unsuccessful people blame their lack of success on what they perceive as a having “less” of something such as willpower, intelligence, or perseverance. That is not true. Talented people, when you look at their lives, are actually often workaholics. They put in effort, have a strategy and are persistent.
Ah….so that is part of the key, effort, strategy and persistence.
Another reason people use to explain their failure is that they “didn’t know what to do”. That is actually usually not true. Think about it in your own life. If you want to lose weight, you know what to do. If you want to get better grades on a test, you know what you need to do. BUT what happens is that we don’t take the time to really think through what we need to do, what steps we have to take. We think “I’ll use my willpower” or “I’ll resist temptation”. Has that strategy worked for you before? Nope, it’s a failing proposition.
Let’s take a usual New Year’s Resolution, you want to exercise more. And that is usually where it ends. Since you failed to define the goal and decide when and where you are going to do it, you miss opportunities to reach the goal.
Ahh….the second part of the key, set a goal, define it and decide when and where you are going to accomplish it.
If goals are spelled out you will not miss out on opportunities to act on the goal. You won’t get too busy and then several days have passed without taking action. If the goal or resolution is defined and planned then it is not broken before it starts. It isn’t hard to break patterns and build up your self-control and willpower if you have good plans.
One solution introduced by Halvorson is to use if-then” planning. This is how the author lost her “baby weight”. The author, like many of my clients, hates exercise and “will hate it forever”. In the past she would promise herself to exercise three times a week but kept putting it off. In essence, her willpower was not going to be up to the task of keeping her from impulsively eating or making good decisions. So she started using “if-then” plans. For instance, if it is Monday, Wednesday or Friday at 9am then I am going to work out. If I am hungry then I am going to have a vegetable. And it was remarkable. She lost 50 pounds in a year.
Ahhh……a third part of the key, is planning.
This is not the only success planning solution. Along with this tidbit, Halvoson has compiled a secret stash of knowledge to help people figure out what they are doing right and what they are doing wrong. “If- then” planning and other solutions discussed in the book have made an enormous difference in many people’s lives and it’s so simple you almost think it isn’t going to work but it does.
You absolutely can be more successful in reaching the goals in every area of your life. So, don’t worry about your New Year’s Resolutions. Write them down, define the goal, plan a strategy to get them done, and decide when and where you are going to get them done.
Here’s a simple way to lose weight in the New Year – cook more meals at home. Take control of the foods that you eat. This is the first step toward reclaiming your body and boosting your metabolism.
Dinner doesn't have to be elaborate. Include lean protein, fresh vegetables and a whole grain – that's it
Wait! Don't just skim down to see which exercise I've labeled as the best, get the whole story…
I'm often approached and asked to pin down a single exercise as the one that will help lose the most fat and sculpt the quickest. That's not an easy question to answer.
You see, I'm very aware of the fact that though an exercise may be perfect for Client A, it may not be the best choice for Client B—hence my hesitation to label any exercise as the universal best.
That being said, some exercises are definitely better than others. And, yes, there are even a few that I would call the best.
What makes an exercise the best?
When you decide which exercises to include in your routine, it is important to consider the type of movement involved. The simpler the movement, the fewer calories you'll burn and the fewer muscles you will strengthen. On the other hand, the more complex the movement, the more calories you will burn and the more muscles you will strengthen.
To put it simply, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout.
What is a complex movement?
A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise. Let's compare a simple movement leg exercise with a complex movement leg exercise:
The leg extension machine uses a simple, isolated movement to work the quadriceps. You're in a seated position moving only your knee joint. There isn't much involvement, if any, from other muscles and it doesn't burn very many calories.
Now let's look at a free weight walking lunge. You start by standing with your feet together and a dumbbell in each hand at your sides (or a barbell across your shoulders, or a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90 degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement.
How many muscles did you utilize while performing the lunge? Probably too many to count.
You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in your shoulders, arms and back- just to name a few. You also raised your heart rate and really kicked your metabolism into high gear. That's what I call a great exercise.
Other ways to increase intensity
Using complex movements are just one of many ways to kick your workout intensity up a notch. Try incorporating a Super Set into your routine. To do so simply perform two or more exercises in a row and then take a short rest.
Or how about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts. To find exercises that compliment one another, choose ones that have similar but opposite motions such as a chest press and a row.
The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level.
I'd be shortchanging you if I named any exercise as the best. The fact of the matter is that it is a combination of changing your workouts up, using interval training, and even some good old cardio that will ultimately see you to your goal.
These methods will help you to burn more calories, increase your metabolic rate, and will stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving your fitness goals. You need to incorporate fat burning into your routine. You need to consistently challenge yourself during workouts. You need to take control of your eating habits and to get your diet dialed in.
So what's the best exercise for you? Find out – call or email me today to schedule your no obligation fitness consultation.
Happy New Year! January is an exciting time – you have a clean slate to become who you want and accomplish what you want in the year ahead.
In the world of fitness, this time of year means tons of new faces and lives being changed. New Year's magically pulls people to exercise – maybe you're feeling the pull yourself.
Here are 5 predictions for the year ahead:
1. 2011 is the year that many will lose weight and regain their health. Times are changing. People are realizing that obesity has gotten out of hand, and exercise is back in the spotlight.
The real food movement is taking the globe by storm as people turn away from fast and processed foods and return to wholesome, nutritious meals.
2011 will be the year that many people adopt a healthier lifestyle and drop the extra weight. Maybe even you.
2. 92% of all New Year's Resolutions will end in failure. While millions will start gung ho in January with lofty goals for massive weight loss, the reality is that most will fail. Here's why:
They bite off more than they can chew.
In all the excitement of becoming a better person and transforming their life in the New Year, they make the crucial mistake of committing too much. But reality soon sets in and they give up.
Want to be apart of the 8% who will achieve their resolutions?
Then set realistic goals.
Instead of resolving to lose 50 pounds by June, commit to exercise 3-4 times each week.
Instead of resolving to give up all carbs, commit to bring healthy snacks to work instead eating from the vending machine.
Instead of resolving to drop 3 sizes in 3 months, commit to losing 1 pound each week until you reach your desired size.
Instead of resolving to never eat out again, commit to eating healthy all week and reward yourself with one meal out on the weekends.
Remember that the whole point of making a New Year's Resolution is to become a healthier, happier and more successful person. Small changes done consistently will make a big difference.
3. I will help boatloads of new clients drop hundreds of unwanted pounds in 2011. At this time every year I am flooded with new, motivated clients who are ready to change their lives. Starting in January and right through December, I will see these amazing people face their fears, dig in with determination and accomplish great things.
That's why I love what I do so much.
Hundreds upon hundreds of pounds will be lost under my watch this year.
4. Every single new client that sticks with my program in 2011 will lose the weight. There are no maybes when it comes to me and weight loss. It's what I do, and I do it well.
When a new client comes in to share their goals, I put together a plan to make those goals a reality. Sure, you have to follow the plan, show up for workouts and change how you eat.
And the results are all yours.
5. When you join my program your success is guaranteed. You will no longer be among the 92% who will let go of their fitness goal around January 20th. You'll be in an elite group who put their money where their mouth is.
My clients meet their goals – the only question for you is what are you waiting for?
I predict that 2011 will be an amazing year. Come prove me right
Call or email today to get a jumpstart on your best year yet.
A life well lived is full of gracious exchanges, information gained, love shared and healthy, active bodies. We want to keep ourselves living up to the potential that we have. People have a tendency to make out aging as a curse, and while it is true that life after 40 presents some challenges in regards to our aging bodies, we can still be just as full of life energy and spark than at any other time in our lives, relative to our physical bodies. If we engage in a mind and body work out, our fitness levels increase and we can combat the challenges of aging from the inside out.
High energy people meet life more and accept with enthusiasm the things that life presents them. They work out their problems and take charge of their fitness and they bring new activities into their life. People with low energy seem to have more problems and more drama in general, lead more lethargic lives and have poor heath. Perhaps it isn’t because they are unhealthy that they have no energy, but it is because they have no energy that they are unhealthy. So how do we create more energy in our lives?
Love what you do. The things that you do that you enjoy are precious. Enjoy them with intention. Love how much you are doing them. When you are engaged in something that you don’t love, remember that your life is amazing, and be grateful for it. Getting stuck in negative emotions like resentment or disappointment are big energy zappers.
Visualize. Imagine connecting with the life force energy that moves through us and all things and imagine this life force energy pouring into you from the ethers, filling you up from head to toe and spilling out around you. Do it often and with gratitude for the life that you have been given.
Open your heart. The heart is the core of our personal magnetic field. It needs a regular work out and it’s fitness is paramount. Take care of it mentally and physically. Let the love in through focused, positive personal relationships and through aerobic exercise and pure water. Take emotions seriously. It is no coincidence that heart disease is such a deadly killer. How loving and open are most people in the world today?
Give yourself a full mind and body work out and maximize your fitness levels. It really has as much to do with attitude as anything else. No one but you can make these changes, and they come from within before they show up in your physical life.
One of the best ways to boost your fitness level quickly and really make a difference in your overall body composition is to run. It doesn’t matter what your level of fitness is or even if you have ever run before. The trick is to start slowly and build up slowly, be consistent and to listen to your body if you have any aches and pains that are unusual. I have some clients that have never run before and now they are running 2 to 3 miles a day. I have other clients who are super athletes and are always “in training” for their next big race and are always whittling down their times.
It doesn’t matter your fitness level but there are a few things that can make a runner at any level feel good. First of all, start from the bottom up. The first obvious thing is to get a good pair of running shoes. These are the only feet you have and you need to treat them right. Then get a good pair of socks, blisters are no fun. Next, wear comfortable clothes to work out in. Then finally, put on a hat and some sunscreen. You are ready to go. Don’t worry about designer shoes or the latest iPod, just go out and run.
I also like to treat myself when I run. My favorite place to run is in the National Park in New Zealand. It’s breathtaking and when I am resting or walking I can really treat my eyes to beautiful views. My run always seems to go better when I have great surroundings.
Attached is a video that I made to help motivate you in your running endeavors. In between running don’t forget to do some strength training and stretching. Any one of my fitness programs will help you gain strength and stability but my current favorite for beginning runners on off days is Fit and Sexier After 40. If you are a more experienced road warrior try the Fit ‘n’ Fantastic Supreme Spartan Workout to really pump up your strength and agility and increase your running capabilities. Don’t forget good nutrition whenever you start a new fitness regimen or amp up the volume on your current fitness program. My Vital Nutrition program helps you really balance your eating with your exercising.
Also, there are plenty of websites that deal with starting and improving your running capabilities. One that I have heard a lot about is Couch to 5k as a matter of fact a few women that I know swear by it! So start today and really see your fitness levels increase.
How would you like to be 50 pounds lighter 12 months from now?
50 pounds comes out to about 3 pants sizes.
Can you image how you would look 3 sizes smaller? You'd look like a whole new, younger person.
It's actually much easier than you think.
I'm not talking about invasive, costly surgery, dangerous pills or potions, or grueling routines.
All it takes is losing one pound each week. One measly pound.
Hang with me for a minute and I will break it down mathematically. A pound is 3,500 calories–spread that over 7 days and you need a 500 calorie deficit each day to lose 1 pound in a week.
Your 500 calorie deficit can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).
Follow these steps:
First, record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. From here you'll need to burn an additional 3500 calories on top of your normal weekly exercise.
If you don't currently exercise, then any new activity will count towards your 3500 calorie weekly goal.
Second, record your normal weekly food intake – this may be an eye-opener when you see how many calories you eat in a day. Record everything honestly, since you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.
Now divide the 3500 calories between your activity list and your food list. You could choose to eliminate 1000 calories each week and burn off an additional 2500. Or you may decide to burn 3000 calories and eat 500 fewer calories.
Here are 7 simple ways to cut 250 calories:
Drink plain coffee instead of a sweetened holiday coffee drink. Flavored coffee drinks are delicious but filled with way too much sugar. Drop 250 calories (or more) when you stick with plain coffee or tea instead of sugar-filled holiday coffee drinks.
Just say NO! to the holiday treats. A single slice of fruitcake may seem innocent enough, besides everyone is eating them at the office meeting, why shouldn't you? You know that all those holiday treats are packed with fat and calories. For each tempting treat that you refuse to eat, imagine the 250 calories falling off of your waistline, and smile to yourself.
Jog for 30 minutes. Want in on a little secret? The hardest part about a simple 30 minute jog is the act of getting your shoes on and walking out the door. It's true.
Exchange 20 oz of regular soda for water. You know that soda is filled with tons of sugar, so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. That's probably the easiest way to weight gain. Stick with water and kiss those extra calories goodbye.
Swim laps for 30 minutes. If your response to my jogging suggestion was 'I have bad joints', then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy–AKA calories.
Eat an apple instead of a cookie. Do you always go for something sweet after dinner? While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than traditional desserts.
Come give my fitness routine a try. I have the whole calorie-burning equation down to a science, and I'd love nothing more than to help you achieve your fitness goal. My workouts have been known to burn up to 500 calories at a time, so what are you waiting for?
Losing 50 pounds in 12 months is very possible. Simply use the tips above to create your daily 500 calorie deficit and you'll be shedding the weight in no time.
And if you'd rather have me do most of the work for you, then call or email to set up your no obligation consultation.
When you work with me, there's a good chance that those 50 pounds will come falling off in less than 12 months. That wouldn't be so bad, would it?
This is one of my favorite exercises. It is so simple and yet targets three different areas of your body. I use this exercise in my Fit ‘n’ Sexier After 40 workout DVD and manual and many of my clients love to hate it! It’s that good.
Check out the Power Bridge, do this exercise three times for 30 seconds each time.
Start out by sitting on the floor with legs straight and feet shoulder width apart.
With erect trunk place palms fingers pointing to toes and tuck chin against chest. Let head sink back and raise body so knees bend while arms stay straight. Trunk should be in a straight line with upper legs horizontal to floor. Both arms and lower legs straight up and down. Then tense every muscle then relax and lower. Breathe as you rise up.
I also like to have certain thoughts and statements running through my head especially when I am performing a challenging exercise. So while you are doing the Power Bridge try this thought:
“I am safe, all is well and I use your power wisely.”
If you like the Power Bridge and would like to experience the Vital Living principles first hand try my Fit ‘n’ Sexier After 40 workout manual and DVD.
At Vital Living we believe that your diet and the way you feed your body should not be confusing, just simple, easy, and most important, ENJOYABLE. If you have come to this page looking for the latest fad diet information, you are in for a big surprise.
Losing weight, staying healthy and getting back into shape is not about a fad diet. We do not believe in friend- and family-alienating bizarre food rituals that are impossible to follow.
We want you to know that there are simple and smart solutions to all the confusing nutrition information available. After all, food and drink in moderation are some of the greatest things in life to enjoy. To help you feed your body well, take a look at our new and yummy recipes.
Here is a simple, wholesome meal that is ready in 30 minutes – perfect for busy weekday dinners. There's no reason to hit the take out line when you have this quick and delicious recipe on hand. Eating simple, wholesome meals like this and exercising regularly will get you to your goal weight. Servings: 4
Here's what you need:
1 cup cooked quinoa
1 tsp olive oil
1/2 onion, chopped
1 clove garlic, minced
1/2 red bell pepper, chopped
1/2 green bell pepper, chopped
1/2 yellow bell pepper, chopped
1 ear of corn, kernels cut from cob
Handful of asparagus stalks, cut into 1 inch pieces
2 cups baked chicken breast, cut into small cubes
1 can of organic black beans, drained and rinsed
splash of lemon juice, splash of lime juice
dash of salt and pepper
splash of soy sauce
1/4 cup fresh parsley, finely chopped
Cook the quinoa and set aside. Place a large saucepan over medium heat. Add the oil, onion and garlic. Sauté for about 3 minutes. Add the bell peppers, corn and asparagus, cook until the vegetables are tender. Add the chicken and beans, cook for another 10 minutes, adding the rest of the ingredients.
Place a serving of quinoa on each plate and top it with the vegetable mix.
Nutritional Analysis
One serving equals:
293 calories
5g fat
32g carbohydrate
4.6g fiber
29.4g protein
January 12th, 2011 
Dennis 
This is one of my favorite exercises. It is so simple and yet targets three different areas of your body. I use this exercise in my Fit ‘n’ Sexier After 40 workout DVD and manual and many of my clients love to hate it! It’s that good.
At Vital Living we believe that your diet and the way you feed your body should not be confusing, just simple, easy, and most important, ENJOYABLE. If you have come to this page looking for the latest fad diet information, you are in for a big surprise.