Discover Your Sabotaging Health and Fitness Thoughts and Beliefs…

listen2Coming face to face with the excuses we entertain concerning our health and fitness is the first step towards achieving our goals.

We must face our self-talk…the dialogue that is consistently playing in the background and controlling our thought processes and beliefs about ourselves and our ability to achieve what we dream and envision for ourselves.

We need to rewrite the programming that is playing in our heads to one that puts us in charge.

The best tool to accomplish that is to write down on paper in the form of a written contract every reason and excuse you can think of why you believe your dreams are not achievable and then list any viable options you can take rather than giving in to them.  [Read more…]

Healthy Mind Means Healthy Body…

chfitness2Past failures with dieting can accumulate and have huge adverse impacts on your self-confidence and your self-beliefs about your ability to succeed with your fat loss efforts.

These negative past experiences can foster damaging beliefs like “I can’t lose weight,” or “I’ll always be fat” or “I am never going to be able to lose weight,” or many other equally harmful thoughts. [Read more…]

Consistency, Persistence and Commitment are the Key to Healthy Living

one step at a timeThe importance of consistency when adopting any exercise program or new health habits cannot be understated. In fact, it is mandatory for long term success.

Truth is, consistent improved healthy habits such as healthy eating and exercise are not physical issues…they are mental ones.

An important key to long-term training success is to understand the mental risk associated with missing “one workout.”

Seems harmless enough at the moment, but it breaks the habit of training and that one workout that you missed that seemed so innocent at the time then leads to another and another and before you know it, you have become a non-exerciser. [Read more…]

Foods that Build and Maintain Muscle

muscle building foodsYou’ve taken the big step. You joined a gym. You’re finally on your way to the body you’ve always envisioned.

Well, sort of. You are half way there.

If you are serious about building muscle and losing fat then your diet must reflect these choices. You cannot stick to a diet of processed “dead” foods and unhealthy fats and expect your actions at the gym to overcome those obstacles. [Read more…]

Traditional Dips Provide Powerful Results…

chfitnessdipsPush-ups still rank at the top for developing a powerful chest, triceps and total upper body strength.

Dips…another compound, body-weight exercise comes in a close second and if you’ve been avoiding them because they’re hard, it’s time to focus on the benefits of these old-school, simple but amazingly effective and demanding exercises.

There are many varieties of dips and how we choose to perform them will depend on our strength levels, conditioning and what we have available to us in our surroundings that allow us to perform our dips on. [Read more…]

Train Your Brain for Fitness Success

man-goalsOnce you begin your fitness routine it is important to actually focus your mind on whatever muscle you are shaping and fine-tuning in order to achieve the best results possible.

In other words…your mind cannot be off focused on other things when it should be focusing on the muscle you are working and this goes for any muscle you might be working at the moment…except for one.

There is one muscle that must be healthy before starting your routine. [Read more…]

The Vicious Cycle of Inflammation

steak and veggiesInflammation could unknowingly be affecting your weight loss goals as well as your overall health and well-being.

The more toxic your body, the more inflamed fat cells you have and the more likely you will be holding onto your fat stores making it harder to lose fat/weight. Cells become large and inflamed when exposed to toxic stressors by the food we eat, our environment or even our emotions.

The body does an amazing job of filtering out as many toxins as it can…however even the body struggles when you overload it with poisons and the result is a weight-loss resistant body. [Read more…]

Disease Prevention with Strength Training

strengthtrainingfitnessStrength training is the ideal anti-aging strategy. It stimulates the body to produce growth hormone…the hormone that has been shown to reverse the aging process and rejuvenate and renew old worn out cells and tissue.

Strength training is safe for men and women of all ages…especially if you are experiencing some health challenges strength training can be your greatest ally. In fact, those with health concerns such as heart disease and arthritis often benefit most from an exercise program that included strength training a few times weekly. [Read more…]

Men, Stress and Weight Gain

stress1Not surprising, several hormonal imbalances come into play when men experience weight gain so it only makes sense then if these hormones were balanced again it would have a huge impact on weight loss.

Stress is, without a doubt, a way of life in the 21st Century. Although an immediate response to acute stress is usually a temporary loss of appetite, chronic stress is another story altogether. [Read more…]

Your Body Knows Best

preventionThere are many modern lifestyle diseases that are crippling and shortening lifespans but the “big three” are heart disease, cancer and diabetes.

If one of these diseases get holds of your body…there is no permanent cure…not by a doctor, drugs or any current medical procedure. At this point, they can only be managed which severely impacts lifestyles to the point of leading “half a life…most of it a struggle.” [Read more…]