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Posted by Coach Blue on January 14, 2009 under Fitness Habits, Health, Lifestyle Habits Be the First to Comment

   Last week I was eating out when I happen to over hear a conversation regarding Oprah Winfrey and her latest weight gain. A group of four ladies were discussing why Oprah is fat again. They were saying it was her personal trainers fault and how could he allow such a thing to happen.  Their discussion continued about how Oprah is paying him good money to get her in shape and he wasn’t doing his job. So I asked myself who really is responsible for keeping Oprah healthy, fit, and slim.  

   Here we have Oprah who can afford the luxuries of having a personal trainer to get her in shape, a personal chef to prepare healthy food, and whoever else she needs to help her accomplish whatever she wants to achieve. So with all these people at her disposal, how did she get fat again? Did her trainer stop pushing her to do her workouts or develop ineffective routines? Did her chef start substituting healthy entrees for trans fatty filled, sugar laden, empty calorie entrees? Or is there some other reason? Could it be possible that regardless of how many tools are at our disposal you have to have desire? 

   Her trainer can only workout with her an hour or so a day. He can push her, he can make her sweat, but Oprah has 23 other hours to screw things up or make poor choices.   Her chef can prepare healthy meals but Oprah has to want to eat them. Getting in shape and staying in shape is a constant battle that needs to be fought with persistence, consistency, and personal desire. If you aren’t constantly making healthy food selections and engaging in a regular exercise routine then all of your previous hard work and sacrifices will disappear. Life can be stressful at times and it sometimes is easier to reach for the unhealthy “comfort” food.  Sometimes we would rather sit around watching T.V. rather than getting off our butts and exercising. But you have to ask yourself, do you want to make being healthy, fit, and slim a roller coaster ride of ups and downs through out your life or do you want to get in shape and stay in shape? You need to find the desire to not throw away all of your hard work. You need to remind yourself of how good it feels to be fit, how much better your clothes feel, how much more energy you have to truly enjoy life. You need to keep that internal fire burning to maintain what you have accomplished. I can’t give you desire, I can only remind you of reasons to have desire but it really boils down to you and only you. We are all accountable for our actions or lack thereof, no one is to blame but ourselves. I’m sure Oprah will agree as she has the tools and knowledge of what she needs to do to stay in shape, but sometimes our busy lifestyles, stress, and long days get in the way of making good choices consistently.

   The good thing about Oprah’s latest weight gain is that she is bringing awareness to this constant battle that millions of other Americans face as well. As a result, more people will be motivated by her to start exercising and making healthy habits. However, motivation will only last for so long. You need to make sure to keep your desire to get in shape and then stay that way by surrounding yourself with people who are going to provide positive reinforcement, support and accountability. Our motto here at and our training site is WE PROVIDE THE TOOLS, YOU PROVIDE THE DESIRE. No matter how much good advice and guidance you receive you will not get in shape and stay in shape if you don’t have desire and take action on that desire!

Posted by Coach Blue on November 30, 2008 under Fitness, Fitness Habits, Health, Lifestyle Habits Be the First to Comment

     I write this letter to you not to be mean but just for the opposite reason, because I care about you. What happened?, you used to be thin, healthy, full of energy, and so upbeat. I know our lives have changed a lot since our carefree younger days when we had more time to ourselves and less responsibility. However, having kids, a career, and other responsibilities is not a reason to stop taking care of ourselves. I worry about you. I worry that you won’t be around to guide your kids,  teach them right from wrong. I worry that you will not be there to see them graduate high school, college, and get married.  I worry that you won’t be there when they need you to give them support and guidance with some struggle or challenge that life throws at them. I worry that you will not be there to hold your first grandchild, to look at that small little miracle, and have him or her gaze affectionately back at you. These are the precious moments in life you will miss if you continue along the path of self destruction.  All the things you think are more important to do than making time to exercise in your daily routine now will be meaningless if you are not alive. Making time to exercise most days of the week will not only make you more productive and efficient in your busy life, you’ll feel great and have more energy. 

  Just think how good it will feel to fit back in those old clothes of yester year again.  How much more energy you will have to play with your kids? How much better your knees and back will feel when you shed that excess baggage that has been covering the old you. How good you will feel when the doctor tells you have a clean bill of health, that your body is functioning at a level 10 or 15 years younger than your biological age and you no longer need to take all those medications.

   I know you have the ability to get back in shape. You are strong person, you can do anything you set your mind to.  We are born with two of the greatest gifts; a mind and a heart.  Please use these to guide you back to the old healthy person you used to be and I know deep down that you long to be.

Tags: Fitness, Health Benefits, Lifestyle Habits

Posted by admin on November 24, 2008 under Fat Loss, Fitness, Fitness Habits, Health, Lifestyle Habits Be the First to Comment

   Anyone who wants to lose weight knows that exercise goes hand in hand with your goal. Sure, you can lose weight strictly by dieting and cutting your calories. However, if you don’t incorporate a regular exercise program into your diet plan, by the time you’ve lost the pounds, you’ll surely notice an unsightly lack of tone in a variety of places. Arms, legs and your waistline will be smaller, but skin hanging off your body in a wrinkly mess is not what you want. Without exercise, it will also take longer to reach your goal. You’ll also lose out on the benefits to your cardiovascular system.

   So many dieters are adverse to the idea of exercise. Even though you may realize that a sedentary lifestyle contributed to your weight gain, you shouldn’t think of exercise as a torment. It’s easy to make excuses for why you can’t take up some form of exercise. You don’t have time. You don’t like workouts. On and on. Walking for weight loss can work for any dieter.

   Did you know that walking for just 15 minutes, twice a day, can burn 400-500 calories and provide significant health benefits, particularly with your cardiovascular health? Not to mention that you’ll be toning muscles all along the way. Weight loss experts generally agree that walking for weight loss, just 4-5 days a week, provides you all of these health benefits. This also means that your 1800 calorie diet is effectively now a 1300-1400 calorie diet. Walking for weight loss is a winner!

   There are so many missed opportunities that will allow you to fulfill your exercise program. If you’ve been leading a sedentary lifestyle, you probably have just not given much thought to these opportunities. We are all so used to driving everywhere, but with the price of gas a current concern, it’s far easier and economical to take short walks, save some gas money and get into shape, all at the same time.

   For example, let’s say you need a quart of milk from the corner store, just a couple of blocks away. Instead of driving, walk! Going to visit your neighbor, just a short distance away? Walk! Take the stairs at work, instead of the elevator. Drive to the park and take a 15-30 minute walk. While getting your exercise, you also have a chance to enjoy the scenery. Take your dog for a walk. Go to the mall and walk from one end to the other and back. You don’t need to spend money, just window shop if you like. If you’re accustomed to driving to pick the kids up from school, consider walking if it’s not far away. This is a good way to get them in the habit of walking, too.

   It’s easy to see how there are dozens of opportunities for you to implement your walking for weight loss program. In fact, it’s a good idea to make a list of such activities. Don’t use inclement weather as an excuse. Just use an indoor venue, such as the mall, an art museum or a large city library.

   Almost anyone can make use of the walking for weight loss concept. You can start out walking slowly, as necessary, and build up steam over a period of weeks. You’ll get in shape in no time and reach your weight loss goal in less time.

Six fitness tips to get your Health back on track!

Posted by admin on November 19, 2008 under Fitness, Fitness Habits, Health, Lifestyle Habits Be the First to Comment

    When you think of being fit, you probably think of six pack abs and a great tush. However, when you stop to think about it, fitness involves more than bodybuilding and those admirably well toned muscles you see in magazines and on TV. It’s possible to have the image of health while not being what your doctor would call fit. If your body looks good, but you’re unhappy, you’re not really fit! You can be picture perfect, but anemic. On the other hand, you might have a poor self image, yet be physically fit as a fiddle! So the point here is that when you’re looking to be fit, you want to have a holistic approach that addresses appearance, nutrition, mind and spirit. Let’s take a look at some fitness tips that get you in the very best state of health.

Your state of mind and mental health play a primary role in true fitness. Most of us work too much and play too little for our own good. Sure, a good work ethic is a fine thing and should be developed. Have you ever heard anyone say, “You’ve got to work on your play ethics?” Probably not, yet many of us feel downright guilty at kicking back and doing something fun. Leisure time is important for a healthy, positive attitude towards life. A negative attitude can literally make you sick. For example, a major study, conducted in the 1940s, found that people who thought they would ultimately develop a major disease, such as cancer, eventually did! So, our all-over fitness tip here is, take time to relax, laugh and enjoy life! Your state of mind does affect your health.

Now, exercise is an essential fitness tip that we all know about. People who aren’t really into a formal program of exercise come to think of this as a dreaded task. After a long day at the office, exercise may be the last thing you want to think about doing. Fifty sit-ups? Yuck! Jogging? Hey, it’s raining! The trick to getting enough exercise is redefining it, according to your lights. Do you like to dance? Turn on some music and dance! On a recent daytime talk show, they showed a video of a middle aged woman who danced, while listening to music, as she did her daily chores, from vacuuming to hanging clothes on the clothes line. It was funny, but it was obvious she really enjoyed it. Do whatever you truly enjoy that gets your muscles working and your heart pumping. Your exercise need not be and shouldn’t be, a grueling task!

One of the best fitness tips concerns those 6-8 glasses of water. Yep. If you dislike water, flavor it with lemon or pomegranate juice, but drink it. With all the environmental pollutants and food additives and preservatives, you accumulate a lot of toxins in a lifetime. These toxins are stored in the fat tissues of our body, which should be a motivation to lose unhealthy, excess fat on its own! Water helps flush these from your body, easing the toxin induced stress on all of your organs.

Americans are notoriously fond of soda and sweets. Try to reduce your intake of sugar. This fitness tip may well save your life. Even if you don’t develop full blown diabetes, excess sugar will mess up your pancreas, tax your liver and kidneys, ultimately landing you in a poor state of health. There’s really no such thing as too little sugar in a balanced diet. Implement a gradual reduction of sugar. You’ll find that mood swings disappear.

Most fitness tips you hear about focus on a low fat diet. Here, we say instead, watch the types of fats you consume. One of the healthiest fats you can use with abandon, is olive oil, which contains no cholesterol, trans fats, saturated fat or any of the bad stuff. Instead of using butter, try brushing a slice of bread with olive oil, then pile on some sliced olives, diced tomatoes and a little basil, Italian style. Your heart will thank you.

Good nutrition and a balanced diet work from the inside out to make you beautiful. Practiced over a lifetime, you can avoid many illnesses associated with aging. The best fitness tips are just common sense. To your best health!

Tags: Fitness, Health, Mental Health, Nutrition

Fruit and Vegetables and why you need them daily!

Posted by Chris A on November 15, 2008 under Health, Nutrition Be the First to Comment

      Many people know that they should keep it up when it comes to eating both fruit and vegetables, but many don’t do it. These are both natural foods and should be a huge part of our diets. However, now that we are busier, we tend to reach for foods that are easy to make and don’t require a lot of thought in regards to preparing for meals. This is a mistake, as people are getting fatter and fatter as the years go on. We have been eating natural foods for centuries, but only with the upswing of prepackaged and preservative full foods have we seen an epidemic of obesity. 

     You are going to have a hard time finding someone who eats enough of either fruit or vegetables. They should accompany each meal (especially vegetables), and should be the majority of what people snack on when they are hungry between meals. The problem often starts as young as six months. Moms are busy, and they mean well, but they don’t seem to find the strength to change their own eating habits enough to include fruit and vegetable dishes, and the children then learn what they should eat by watching their parents. If they don’t see these things, they don’t learn to love them. However, it is never too late for any parent to introduce the amount of fruit and vegetable needed into anyone’s diet. Parents may have a hard time doing this, but the children will eat what they are given. They may resist, but they will eat when they are hungry. If you have plenty of fruit and vegetable items on hand, they are going to find them when they are hungry. They may look for chips and sweets first, but they will eat an apple or carrot sticks if they can not find anything else. After a while, they will learn to go for these first.

     You cannot find another food group that is denser with vitamins, minerals, flavonoids and antioxidants than vegetables. The majority of the carbohydrates in your diet should come from fruits and vegetables. They also contain important phytonutrients that you just can’t get from processed foods. These phytonutrients help the body repair and build healthy cells, tissues and organs. On top of this, you’ll get important fiber (which most people don’t get enough of) and vegetables also alkalize the body which is very important in disease prevention and helps reduce the acid load on the body.

     It might seem that serving fruit and vegetable items is more expensive, but you have to look at it in regards to your health, and the health of your children. Spending a few more dollars each week might add up, but think of what it can do for your life. Besides, those few extra dollars may be saved from your frequent copays to the doctors office in the long run! Maybe the saying “An apple a day will keep the doctor away” was true afterall. You will look and feel better, and your children will remain healthy and lean. You can grow your own fruit and vegetable gardens if you want to. You may find that you are eating healthier, and you may have also found a new hobby that you love.

What Does ‘All Natural’ Mean To You?

Posted by Chris A on November 12, 2008 under Health, Nutrition Be the First to Comment

What Does ‘All Natural’ Mean To You?

     There have always been people who try to live life in a healthy manner, but it is something that is becoming more mainstream in recent years. Stores that never gave it much thought before now have large organic sections and natural food sections for their customers. We put what tasted good and what was convenient into our bodies for the longest time, and we are learning that this is not the best for our health. When shopping, you do want to look for things that are all natural, but you do have to know just what that means and what to look for when you go. Some products out there say that they are all natural, but they really are not. There are some regulations that companies must follow to put this on the label, but they are not inclusive enough. There are too many loopholes, and no one can agree on what natural really means. If you think about it, everything is natural because it all comes from the earth at one point. Many things are chemically altered, but if made from a natural resource, some think that makes it okay to call it all natural. That is why the term can be misleading.

     If you really want products that are all natural, you have to investigate on your own. This means you have to learn how to read the labels on the foods you find in the stores. Don’t accept the ‘all natural’ label without looking a bit harder at what goes into that food or product. This is when you want to rely on your computer to help you out. You are going to see some strange words when you read any label, but you should never assume theyare what you want to put into your body. Look each one up online to find out what exactly they are and what they do.

     Once you find a good spot to buy your truly all natural foods, you should stick with them. Once you know you are getting the good stuff, it might be hard to find the same quality anywhere else. Don’t forget to look online for these great products. The Internet is a great place to look because you can find things from all over the country and even the world that you can have sent to your home. That means you can find the most natural itemsthere are, and you can be sure you are getting the very best.

     One of the best resources for “all natural” and healthy products I have found are from Dr. Mercola’s website   Dr. Mercola’s website is an excellent source for health and nutritional information and I highly recommend you read his book “DR. Mercola’s Total Health Program”! It will really open your eyes on the “junk” we pollute our bodies with everyday, even when we think we eat healthy.

Posted by Chris A on November 3, 2008 under Fat Loss, Health Be the First to Comment

Many people know that they should be exercising and that consistent exercise will yield numerous health benefits. But do you know what some of the major health benefits that regular exercise can produce besides weight loss? Lets take a quick look at some of the many benefits a good exercise program can provide your health profile:

Increase Energy Expenditure (the amount of calories you burn)

Reduce Abdominal Fat (also known as Heart Attack Fat)

Regular Exercise can also improve the following Health markers:

These are all very powerful reasons everyone regardless of age should be participating in a well planned regular exercise program. Next time we’ll discuss what exactly does it take to plan a good “Regular Exercise Program”?

Tags: Fat Loss, Health Benefits, Increase Energy, Reduced Stress

Don’t take your Health for Granted!

Posted by Coach Blue on October 12, 2008 under Fitness Habits, Health, Lifestyle Habits Be the First to Comment

     With all the current uncertainty and chaos we are bombarded with on a daily basis it is very easy to get into a negative mindset.   We begin to focus on things we may have to give up rather than appreciating things we have currently.   Sometime today think about  5 positive things in your life that you may take for granted.  It could be as simple as  the ability to read your morning newspaper or smell the wonderful aroma of the pot of coffee brewing in your kitchen.  Maybe it is watching your kids play safely in your backyard.   These are little things that happen on a regular basis that we should be grateful for, the ability to see, taste, touch, hear, and feel. Now I want you to take that positive energy and direct it to your health and wellness. You need to stop focusing on the negatives of exercise and health and start focusing on the postive benefits that it will offer.

     If you are not currently exercising and eating right, what is stopping you? Do you not have enough time?  You don’t have the right equipment? You don’t know where to begin? Which program to choose? You don’t like the taste of healthy food or don’t have the time to prepare it?  These are questions that come up when people try to justify not taking care of themselves.  Next time you say to yourself  “I don’t have enough time in the day to exercise”  remember that we all have the same 24 hours each day.  How can some people be in shape and others are not, they don’t have more time, it is how they choose to use their time.  If your excuse is you don’t have the right equipment or can’t afford to buy any right now or it is too expensive to join a gym, then stop focusing on what you don’t have and get creative with what is currently available.  You can exercise outdoors for free.  Go to a playground and use the monkey bars and do pullups, pushups, dips, leg raises, etc…  Go to the park and go jogging, or run sprints.  Go climb a steep hill or take that rusty bike out of your shed and use it. Use water jugs or soup  cans for weights.  

     Is your excuse you don’t like the taste of healthy food or don’t have the time to prepare it?  Healthy food can taste very good.  If plain, unfried meat is bland, then jazz it up.  Try seasoning, spices, or salsa.  These are low or no calorie items that take bland to tasty.  If you have time to go thru the drive thru or go to the vending machine you have time to prepare healthy food.  You can cook meat very quickly on a Foreman grill.  You can snack on healthy items such as lowfat cottage cheese or yogurt,  nuts, or fruit rather than snickers bars.  To be successful in our fitness journey,  we need to stop focusing on the things we don’t have and start focusing on the positive things that we can do.  The choice is yours, if you don’t make time for exercise now, you better plan on making time for ill health and sickness later!!!

Tags: Health, Lifestyle Habits, positive attitude

Deciding to buy Home Gym Equipment?

Functional Movements we all should be using

Using the Home Fitness Video DVD

Six fitness tips to get your Health back on track!

Fruit and Vegetables and why you need them daily!

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