Will your "New Years Resolution" result in SUCCESS?

2014 is only a couple days away!!! And of course with each new year many of us are making plans to do things a little bit differently than we did last year. Many individuals have made plans or set a "New Years Resolution" to improve health and fitness this year. Which is a good thing. However, it is a known fact that over 50% of the people who make "improving their health" as a New Years Resolutions" eventually fall off the workout wagon within a couple months.


This year, if you made plans to improve your health and fitness, go ahead and increase your chances of (SUCCESS) by doing 3 simple things:

1. Keep yourself informed. Reading about eating healthy and exercise makes it so much easier to DO.     The internet is a great source of free info.

2. Get some help. A personal trainer or someone you know that's knowledgeable about eating right and exercise. If you need any advice from me, hit me up on Facebook. I will do my best to steer you in the right direction.

3. DO NOT GIVE UP!  Even if you don't see results right away, be patient and give it time.



**READ PROVERBS 15 v 22****

NOT ONCE HAVE I SEEN AN INDIVIDUAL PURPOSELY PLAN TO FAIL WITH THEIR
HEALTH AND FITNESS GOALS. HOWEVER, IF YOU DON'T HAVE A PLAN, OR SOME GUIDANCE.............PLAN TO FAIL!

The best way to reach a fitness goal.

When it comes to physical training, its always best to start off with a SPECIFIC GOAL in mind. Some of the more common goals that I train individuals for are: 

• cardiovascular endurance (running/walking longer)
• fat loss (tightening/toning up excess body fat)
• muscle endurance (the ability to use muscles for longer periods)
• muscle strength  (the ability to lift more weight)
• core strength (stronger mid-section)
• and flexibility (the ability to move muscles through a greater range of motion)

Setting a fitness goal can only be determined by the individual. Only YOU know what you want to achieve from all your exercise efforts. Before you even start working out.......its best to already KNOW what you want to ACCOMPLISH....then choose the appropriate DIET and EXERCISE methods that line up with your goals.

For example, say your GOAL is to tighten up your waistline:

1. First, you have to choose the proper diet. When it comes to losing fat and trimming the waistline, you have to "eat like you want to lose fat". In other words, take it easy on the sugar, breads, and fats.

2. Next, you have to choose the type of training that will help you lose the most fat. Cardio exercises such as (walking, running, elliptical) and weight lifting are the best methods too lose fat and keep it off.

*****Accomplishing a goal is that simple. Know what you want, then choose the best methods to get it done.

Which exercises are more beneficial?

A balanced workout routine, should always include a cardio aspect as well as a weight training aspect. Not just one or the other.

Cardio is necessary to:

• strengthen and improve the cardio respiratory system (heart, lungs, arteries, viens, and capillaries).
• reduce body fat%
• and reduce the risk of cardiovascular diseases

Weight training is necessary

• for muscles to grow stronger and more resistant to fatigue
• increase lean muscle and reduce body fat percentage
• as well as increase metabolism (the amount of calories your body uses throughout the day)

Both weight training and cardio are necessary. However there are some cardio and weight training methods that produce more results over others. When you're pressed for time, always select the exercises below.

Best Cardio Exercises                                                                        Best Weight training Exercises
Elliptical                                                                                                 Bench press

swimming                                                                                               Squat
Treadmill Intervals  (30sec-1min)                                                        Dead lift



****With all things being equal (time, intensity) these exercises have been shown to burn more calories and work more muscles than similar exercise methods.

Avoid Winter Weight Gain!

According to research the average person will gain anywhere from 5-7 pounds during the winter months. These extra pounds are mostly caused by eating  a little more (especially during holiday months) and slowing down on  physical activity simply because its too cold.

This winter,  I encourage anyone that's striving for better health/fitness to do the complete opposite of what you been doing every other year.......

DO NOT  stop exercising simply because its too cold. Go to the gym or If you cant make it to the gym, purchase some step boxes or find an area in your home and jog in place. Something is better than nothing.

DO NOT spend all your time with individuals that aren't concerned with their own health/fitness....unless you are trying to get them into shape. As the old saying goes, "He who walks with the wise, becomes wise". And we will become like the people we are around the most.

DO NOT and I repeat......."DO NOT" eat like a madman/woman  and then make a New Years resolution!!! Research shows that by the end of January, a third of the individuals that have made "diet resolution" will have broken their resolutions, and by July more than half will have lapsed.
Eating healthy and exercising is a LIFESTYLE..........and to be honest the "work" is never complete, no matter what goal is accomplished!!

5 questions to ask yourself ......if your not getting results.

If  you're trying to lose weight, gain weight, or maintain your current weight
And you arent getting the results that you want from your exercise routines; you need to ask yourself the following questions:


How's my eating habits? What we eat makes up about 70-80% of the results we get. It's critical to monitor: how many times a day we eat (5 small meals is better), never skip meals (especially breakfast), never eat right before bed (oh no!), never eat to get full(eat to get satisfied). These factors make it impossible to get the maximum benefit from exercise.

How many days a week and how intense do I exercise? It takes at least 3 days of "moderate physical activity" to get the "external" benefits from exercise.**"Moderate physical activity"-is when you actually work out intensely enough to "break a sweat" without doing too much.


What type of body do I have? Knowing and accepting the "type of body" you have will save you time, effort, and help you reach your goals a lot faster.

• Ectomorphs- naturally skinny/slim (High metabolism, hard for this person to gain weight)
• Mesomorphs- naturally muscular/thick build (this person looks muscular without exercise)
• Endomorphs- heavyset, thick waist, big bones.(Slow metabolism, Hard for this person to lose weight.

Are you getting the proper amount of rest?  When you exercise on a consistent basis, it's mandatory that you take at least one or two days to rest each week. Resting allows your body to grow and rebuild from  the stress of exercise. It's not wise to work out 7 days a week.......even if you're a professional athlete!!

AAA (Anybody, Anytime, Anywhere) Circuit workout

When you live a "LIFESTYLE OF FITNESS" sometimes you may have to workout ANYTIME or ANYWHERE........Which is why I constantly create circuit routines that I can do WHEREVER I'm at.

**Circuit Routines (a series of exercises performed back to back) can be performed at the gym as well. Circuits (with or without weights) are great for toning/tightening muscles and burning some fat too.  A good circuit routine will also help overcome a weight loss plateau.

5 foods that make you fat!!

There are too many foods that taste good.....Which makes it hard to control what we eat..... Which also makes it hard to get rid of a pouch, beer belly, muffin top, back fat,  bat wings, or anything else you're trying to get rid of...........At the end of the day some foods just aren't in our best interest to eat all the time.  Below are some of the foods that we eat too much of week in and week out: 

 Flour aka Bread -  Flour or bread comes in many different forms such as cake, cereals, cookies, donuts, tortilla shells, pastries, and pasta. Flour (especially white) has a ton of carbohydrates that our bodies quickly break down into sugar, which is eventually stored as fat. Many try to substitute wheat flour and or wheat based products in the place of white flour.  Although products that contain wheat flour are a little better because they contain fiber, wheat flour still should be consumed in moderation.

Sodas and/or sweetened drinks- sodas and most sweetened drinks  have NO nutritional value whatsoever. Even most fruit juices that claim to have nutrients contain too much sugar.  Its a whole lot easier and quicker to lose weight and keep it off  by simply cutting  soda, juices, and sweetened drinks.

Pasta- Pasta is made from flour and has many of the same affects as bread.

Potatoes- Potatoes have a major impact on the waist line. But when they are fried and/or smothered in gravy, they also contribute to clogging the arteries.

Rice- Rice (especially white) will keep ones mid section round.  The problem with rice (and most starches) is that no one eats a single serving (half cup)!!! And on top of that, we usually eat our rice fried or smothered in gravy. 

**** Eating the above foods in moderation, or avoiding them altogether will help with weight loss.
Yet many people are struggling with weight loss because they don't eat enough. "Not eating and/or an extremely low calorie intake (1,200 or less) will cause the body to go into starvation mode. The body will store more fat when you don't eat enough.

Loose skin and stretch marks!!!

Anytime someone loses weight, whether it's a small or large amount, there's always the chance of having loose skin and/or stretch marks. Loose skin and stretch marks occur when our skin is stretched more than normal due to weight gain. How  your skin "bounces back" afterwards is dependent on your skin elasticity. Skin elasticity is basically  how far ones skin can stretch out and then return to its original state.

While stretch marks are hard to avoid, its possible to manage the amount of loose skin that occurs during weight loss. Here are some tips that will help to avoid too much loose skin:

•  Try not to loose it too fast!!  Our bodies cannot keep up with the major changes of extreme weight loss. (a topic I spoke about in an earlier post)   http://exercisesmarter.blogspot.com/2013/08/how-much-weight-do-you-want-to-lose.html

•  Start working out today!!  As we age, our skin loses some of  it's elasticity.  Needles to say, "procrastination" increases your chances of having loose skin.

• Avoid to smoking!! There are a million reasons not to smoke, and loose skin and wrinkles in the face and hands are just one more.

• Avoid excessive amounts of sunlight. Too much sunlight, without protection from the sun speeds up the aging process in the face and other uncovered areas of the body.

How much weight do you want to lose?

How much weight do you want to lose? 50 lbs? 75 lbs? 100 lbs?  What's your goal? If you're trying to lose a large amount of weight and keep it off, its always best to lose it slow........

According to the Mayo Clinic, "Over the long term, it's best to aim for losing 1 to 2 pounds a week, although initially you might lose weight more quickly than that if you make significant changes — just be sure the changes are health supporting.

The reason why health experts recommend 1-2 pounds per week  for healthy weight loss is because our bodies need time to adjust to the "new" weight, or the "new you". Gradual weight loss gives our body a opportunity to reset itself. On the flip side, when an individual loses, say "15 pounds in a week", its a major shock to the body!! And whenever you stop doing whatever it was that you done to lose the weight, you will most certainly gain it all back and maybe a little more. 


In some cases, an individual will start a diet plan and lose a lot more than 1-2 pounds per week. Especially if the individual is over 200 lbs. However, if one continues to lose weight at a rapid pace, they will eventually "plateau" or slow down. This gives the body a chance to adjust.

What to look for when starting a diet

In my short time on this earth,  I've noticed that two of THE HARDEST things to do is to control what comes out of our mouths (the things we say) and what goes into our mouths (the things we eat). For now I  want to focus on what goes into our mouths.

It takes a lot of self control to make healthy eating choices on a regular basis. And when people ask me what should they eat, I am quick to say "eat according to the goals that you're trying to reach"..
Below are a three examples of what to eat in relation to the goal:


1. Goal (weight loss)- Studies show that when trying to lose weight its best to cut back on foods that contain a large amount of refined or simple carbohydrates. Flour, sugar, rice, white bread, potatoes, are  some of the main culprits that are keeping individuals from losing weight. Also, increasing the amount of protein is beneficial for keeping one satisfied.

2. Goal (weight gain)- trying to gain weight is almost the opposite of weight loss. A moderate increase in starchy carbohydrates like rice, potatoes, and flour has shown to help with weight gain.

3. Goal (increasing risk of diabetes and heart attack)- when trying to increase the risk of developing diabetes and/or heart attack, studies show that consuming large amounts of sugar, sodium, and saturated/trans fats will definitely do the trick. Lots of sodas,candy and 95% of fast foods help increase ones risk of diabetes and heart attack.

10 foods that help shed pounds!!

When it comes to reaching  health and fitness goals, the one factor that will either MAKE or BREAK you is going to be "What you eat". If we did a percentage of how important eating habits is to overall health and fitness the equation would look something like this:
70% (Eating) + 30% Exercise = Health/Fitness


Since what we eat plays such a big factor in the results that we get from our exercise routines,  I want to share what has and still works for me. Here are 10 foods I constantly eat that have helped me to lose and maintain my weight.

Apples           (medium size)       81 calories                 21  carbohydrates           

Grapefruit   (medium size)       74 calories                 19  carbohydrates

Peaches         (medium size)       37 calories                 10  carbohydrates

Plums            (medium size)       36 calories                   8  carbohydrates

Oranges        (medium)               67 calories                 16  carbohydrates

Broccoli        1 cup                        24 calories                   5 carbohydrates

Cabbage         1 cup                        16 calories                   4 carbohydrates

Green beans  1 cup                        44 calories                 10 carbohydrates

Lettuce           1 cup                        10 calories                    2 carbohydrates

Spinach          1 cup                        12 calories                    2 carbohydrates

**All the foods listed here are low in carbohydrate and contain fiber. Foods that contain lower carbs and high fiber digest much slower, which means that they are less likely to be stored as fat. These foods also keep me satisfied and feeling full for longer periods of time. So I'm less likely to overeat.

Do you invest in yourself?

Whether you're an employee or you own a business, most of us work  40+ hours a week. In return for our time/efforts, we earn enough income to sustain us for one week; maybe two.....depending on the hourly rate/salary. With all the time we put into work, I oftentimes wonder what would happen if we started investing time into our health/fitness the same way we invest time into our jobs and/or businesses..........

It's no secret that we invest the bulk of our time on making a living. Which is completely understandable.

As the old saying goes,"If a man doesn't work, he doesn't eat". However, at some point, we must stop and ask ourselves "can we really keep being productive if we don't take care of the body that allows us to perform the work............

Oftentimes we neglect our own health in an effort to keep our bills payed. When working long hours; its easy to convince ourselves that "exercising is "too time consuming"; or that "it's too hard". Yet, the truth of the matter is that exercising doesn't require much time and it actually gets easier the more you do it. A small investment of 3-6 hours per week is all it takes to reap the health benefits.

It's important for us to keep in mind that we only get ONE body.....If it breaks, we don't get another. Regardless of how much money we make or wealth we create; we cannot buy another body. Good health is a blessing and cannot be purchased the same way we buy cars, houses and clothes. We have to invest our time............Now I may not be the "smartest investor", but exercise is THE only personal investment that I know of where one can invest small amounts (3-6 hrs) and reap MAJOR benefits. And by investing in our health, we indirectly become more effective/productive at everything we do.

Calorie Estimate.

The number that you come up with is is a rough estimate of how many calories it will take to
maintain your current weight. If your goal is to lose or gain weight; enter in your target weight. 


*** It takes 3,500 calories to gain or lose one pound.

Look at the numbers!! Obesity Statistics

 Did you know that the US. is the leading nation for obesity rates and that

• 66% over 20 are overweight
• 33% over 20 are obese
• $145,645,000 Spent on Weight-Loss (Jan. 1st to May 6th 2013)
• $240,000,000 Spent on Healthcare Stemming from Obesity
• In 2011, Southern States had the highest prevalence of obesity (29.5%), followed by the Midwest (29.0%), the Northeast (25.3%) and the West (24.3%).

 Did you know that some groups of people have a higher obesity rate than others

•  Non-Hispanic blacks have the highest age-adjusted rates of obesity (49.5%) compared with Mexican Americans (40.4%), all Hispanics (39.1%) and non-Hispanic whites (34.3%) 

• African American women have the highest rates of being overweight or obese compared to other groups. About four out of five African American women are overweight or obese. 

•  In 2010, African American women were 70% more likely to be obese than Non-Hispanic White women.

•  The Office of Minority Health has found that adults are not the only ones affected by this epidemic, as data from the Centers for Disease Control from 2007 through 2010 found that 23.3% of African American boys, aged 6 – 11, and 24.5 % African American girls, ages 6 – 11 were obese.

Of course you know that

• Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death. 

• In 2008, medical costs associated with obesity were estimated at $147 billion; the medical costs for people who are obese were $1,429 higher than those of normal weight. 

And of we most certainly know that

We can avoid becoming one of these statistics by simply eating a little less and incorporating regular (3-4 days) exercise into our schedules........


Sources include:
http://www.cdc.gov/obesity/data/adult.html#Prevalence

mexicobariatriccenter.com/obesity-statistics-2013-usa-world/

Why should you eat healthy and exercise?

Our primary reason for eating healthy and exercise should be lowering our body fat percentage.

Body Fat Ranges for Adults:

  Female     Age           Low %     Normal %           High %  
                  20-39         21            21- 32.9             33- 38.9
                  40-59         23            23- 33.9             34- 39.9
                  60-79         24            24- 35.9             36- 41.9

  Male          Age            Low %      Normal %         High %
                   20-39          8                8- 19.9            20- 24.9
                   40-59         11              11- 21.9           22- 27.9
                   60-79         13              13- 24.9           25- 29.9


The lower our body fat%, the lower our risk of:

-diabetes                              -joint problems
-high blood pressure           -high cholesterol
-various cancers                  -gallbladder problems
-breathing difficulties         -coronary artery disease



If we stop for a moment and observe those around us.....I'm pretty sure that we can think of at least 3 or more family members who are battling one or more of the issues above. It may even be you! 

I completely understand that some individuals have medical ailments and issues that they have no control over. Yet there are many health problems that we can easily avoid by simply eating better and exercising. Don't wait until your doctor tells you  "If you don't start eating better and exercising ________ will happen". Save yourself the trouble, start now !!



"Insanity is repeating the same actions and expecting different results".

5 Fat Loss Facts!

 If your trying to lose fat the "smart way" ALWAYS REMEMBER:

1. Fat loss will require you to eat healthy and exercise (cardio and resistance training). **What you eat will play the BIGGEST part of you reaching your goals. The "eating part" will make up about 70-80% of your gains/losses.The exercise part about 20-30%.

2 .There are 3,500 calories in one pound. In order to lose a pound its necessary to eat less calories or burn more calories by exercising. **It's a whole lot easier to eat less than it is to exercise more.  
Keep in mind that NOT eating will cause your body to store fat instead of release it. 


3. It's impossible to lose fat from one area of your body (spot reducing). Weight/fat loss will come from  all over the body. There's no such thing as losing weight only from the stomach,back, or thighs. **One can never determine where the fat will come from..... until you began to exercise and eat healthy.

4. Performing cardio at an intensity level that's 60-70% of your Max heart rate will increase your chances of burning fat.
To calculate your Max Heart rate:  220-age = Max Heart Rate x 60-85% = Target Heart Rate.
**Target Heart Rate is low/moderate intensity, so quite naturally, these type of cardio sessions take longer (30-45 min). Monitor your heart rate by using a the sensors on a treadmill, elliptical, or stair-master. Or buy a watch that measures your heart rate.


5. It takes at least 15 minutes of cardio for your body to start utilizing fat for energy instead of      carbohydrates.*In other words, performing cardio for 10-15 minutes isn't enough time to start burning fat.

20 minute exercise routine for the disabled.

Cant stand up to work out? Having issues with your back, hips, knees, and ankles? There's always some type of exercises that can be done. Perform the circuit routine below.
***If you need more ideas for working around a physical limitation, leave a message and your contact info in the comment box. I'll respond promptly with some exercise ideas.

Which one is it....."You cant"......or "You wont"

Any time someone initially starts to exercise after being sedentary for a long time; the body is guaranteed to resist. Muscles/joints will sometimes ache and sometimes results may not come as quickly as imagined. These issues or "stumbling blocks" can cause an individual to reach the point where they say...."I CANT DO THIS"!!!


Every time I hear someone say "I CANT DO THIS", I have to question whether or not the individual "CANT" or they simply "WONT"........I think it's important to know the difference between the two.

I know individuals that really CANT  exercise due to handicaps and various other physical aliments. Take for instance my good friend "Adam". This man is over 600 lbs and has no cartilage in his knees. At times his legs will bruise from simply standing up. Technically, Adam "CANT" exercise. However, Adam is a fighter and he continues to DO whatever his body will allow him to do.... And I admire him for that.......


I write this post not to criticize anyone.Yet, it is my hope that individuals will start to honestly ask themselves whether or not they "CANT" do something.....or you simply "WONT" do what needs to be done in order for you to reach your goals. A lot of times we give up too easy when something is difficult......(like exercise and eating healthy). However, anything worth having is worth fighting for.........Fight for your health! It only gets easier with time........

Core work

Our core is made up of the muscles in our- abs (six-pack muscles), obliques (side muscles), and lower back . These muscles need to be strengthened and stretched on a regular basis so that we can perform well during our daily activities (work) and of course during exercise. The 3 videos within this post include selected exercises that will assist in building core strength. **Perform these exercises 3-4 days a week.

Are you a Sweet tooth Junkie???

Do you like sweets??? I know I do. As a matter of fact, I like just about everything--cakes, cookies, pies, ice cream, etc. And there's nothing wrong with enjoying all these good things. However, if one is trying to reach a goal, such as "trimming up the waistline".......too many sweets  will stop one from reaching that goal.

As for myself, I still eat some of the (sweets things) that I like. In my opinion, its not wise to deny oneself from all the foods that are enjoyable...........I just practice "self control" and eat sweet things in "moderation".

*** The purpose of this post is to inform individuals of the major impact that our diet has when striving  for better health and fitness. I am a Certified Personal Trainer -not a Dietician. When seeking a suitable eating plan, seek the knowledge and/or services of a dietician.