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…]

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…]

Broccoli and Tomatoes together are a Super-food Powerhouse

broccoli and tomatoes2There are a multitude of foods that have been identified as super foods. Super foods sport special chemicals that ward off aging and longevity because they support and promote fast cellular repair.

Everyone needs to include super foods in their diet because of the nutritional boost they provide but there are certain super foods that have been identified as top super foods for men because of the specific male benefits they can [Read more…]

Building New Positive Habits

positive1Have you analyzed your health status recently? Where on your priority list does it currently rank?

Truth is, the more we focus on and analyze our values and priorities, the easier it is for us to modify them and elevate their status giving them the importance they deserve.

This is a golden opportunity to get to the core of your personal health, fitness and weight issues but it will take some effort on your part as you begin shifting away from your old ingrained patterns of behavior that no longer serve you (everything that is part of your old values system) to more positive life enhancing habits. [Read more…]

Testosterone Loss is a Major Problem

testosterone1The modern world we all operate in has given us some new and tough challenges to overcome.

Cancer, heart disease, diabetes and dozens of other physical afflictions are threatening us in ways never before seen in the history of humankind. And, if you are male you have your own set of unique challenges beyond these.

Truth is, millions of men worldwide are suffering from the effects of their modern environments and as a result, are having to deal with “male health” problems that include: [Read more…]

Get Out of the Way to Your Own Success…Ax Your Excuses

excuses1It stands to reason that if your goal is to achieve any of your life dreams then you will need to stop making excuses and start marching.

Even if you don’t admit it to others, you know in your heart that your excuses are your worst enemy.

No matter how difficult your circumstances may seem, this is the hard truth:

The only way to succeed is to take personal responsibility for making things work out the way you want them to. You must start by owning your own decisions and not using excuses to let yourself off the hook. [Read more…]

Back Muscles Are Your Skeletal Support System

posture2You know the saying…”the chain is only as strong as its weakest link.” This platitude also applies to our body strength and many of us tend to have the shortcoming of a weak link…our lower back.

It’s not at all unusual for the lower back muscles to be under-developed in comparison to the upper body muscles and those of the limbs. Unfortunately, this has to be the worst possible area on the human body to have a weak link because of the importance of the strength of the lower back as it supports most of the weight of the body.

Our back muscles are what supports and stabilizes us and when we lost this, our posture takes on an aged look. We’ve all seen them…stooped posture, rounded shoulders, sunken chest and protruding belly.

When posture is not properly in balance, your bones are not properly aligned either causing your muscles, joints, and ligaments to take more strain than they are designed for.

What is needed is a strong skeleton…one with strong muscles holding it all together firmly and upright….all the muscles, joints, ligaments and tendons to allow us to move freely are properly in their correct positions. [Read more…]

Are You a Yo-yo Exerciser?

first stepHave you become a yo-yo exerciser? Are there patches of no action is your life…when all exercise is on the back burner and then suddenly it becomes full tilt when you’ve decided its time to lose weight and get fit so we dial up our efforts to full steam in order to get our results as quick as possible.

If you  continue to ride this roller coaster of ‘off/on’ fitness and healthy eating, stopping and starting exercise programs and diets it will never really become “something you become”…it will always be something you are trying to “get”.

It’s priority stays low on your list and exercise becomes something “you do” when the mood strikes you or you have time left over and the result will be minimal which is not very motivating.

The problem lies with momentum. It’s just like climbing a mountain. As long as we are climbing and taking one step in front of the other we eventually get there. However if we stop or slide back to the beginning we have to create momentum again to even start the climb. It’s just easier to keep your original momentum and continue climbing even if you need to slow down or even stop and catch a breath. [Read more…]

Osteoporosis is Serious Stuff

ostoFor many people, age 50 is now the new 40. However, the mid-life crisis for bone health comes a lot sooner typically hitting its victim between the ages of 25 and 30 when the body stops building bone and bone density begins to slowly decline leading to increased risk for breakage.

It’s not just muscle that wastes away as we age (if we are not training) but along with the loss of muscle comes weakened bones and weakened bones increase the risk of fractures.

Without strong muscles pulling on the bones they are attached to, there is no need for the bones to remain strong so osteoporosis sets in.

When most people hear the word osteoporosis, they immediately think of women. And, it’s true that this disease does strike women more than men but osteoporosis strikes men as well as women. In fact, over 200 million people worldwide have some level of the disease causing a rising silent epidemic of hip, vertebra, wrist and other osteoporosis related fractures each year. [Read more…]