Trainer Trilogy Part 3

Now you know what it takes to be a successful personal trainer, the next step is marketing. You've likely already done a little bit of marketing by submitting your CV/Resume to employers. Now comes the time to market yourself to potential clients.
And this will be a major step and the key to a successful career as a personal trainer...

You need to understand that you are your business and your business is you. How you present yourself and your business will likely determine the kind of client you will attract. Many personal trainers focus so much on exercise that they focus a lot less on marketing, which can often be 80% of how you get your clients. Marketing involves positioning yourself in such a way that people can see you exercising. This means that when you are at the gym, you are interacting with different gym members, so that others around can see your particular style and what you have to offer. You also want to make sure you market yourself outside the gym. Always have business cards on you. You can also go to events where you can pick the type of clients you want to market yourself too. There is no need to think of yourself simply as a sales person. You are simply watching out for other people's health as well as your own business. Networking will be the growth of your business or the death of your business so make sure you are targetting the clients you feel you are right for. You also need to target as many people as you can. This can be done via the internet, mailings and e-mail. You need to explore different avenues. Growing your personal trainer business takes time and successful personal trainers achieve their status because they have concentrated on something that sets them apart from others who are in the business of fitness marketing. Unless you can make yourself stand out from your competitors then you will never be able to charge higher rates for your services. A good way to market yourself is to get testimonials from other people.

One of the things that all successful personal trainer marketing exercises rely on is a unique selling point, something that makes them stand out from the competition. What most successful marketing relies upon is coming up with an idea that will alter the public perception of their business. If you want to make more money out of your business then you really do have to get tuned in to fitness marketing. No matter how many certificates you have or how great you yourself look, unless you can find a way of marketing your services then you will never make a lot of money as a personal trainer. Most small businesses stand or fall on how well and how consistently they are marketed by their owner. If you don't promote yourself and get into fitness marketing then nobody is going to do it for you.

As a sidenote, and as your business progresses and begins to succeed, stay true to the high standards that you originally projected. I used to work in a restaurant in Florida where you needed to earn the right to become a Server. I then found that many Servers would then become obsessed with getting higher tips that they would neglect the customers/guests who potentially wouldn't tip well. In America, most Americans tip well whereas in the UK, the British generally don't tip so well. Therefore having British guests in an American restaurant is not an ideal combination for a Server in the US. And although this reputation is unfortunately well-earned, there is no need to compromise your high standards. If you are a trainer at a gym and also personally train others while there, please do not neglect the gym members who perhaps you see each day but don't hire you as their personal trainer.

That said, you are getting paid for your time and if you are going to be successful then you want to be able to charge the highest rates for your time as a personal trainer. It is not just your expertise that sets you apart from other personal training professionals, it is how you sell that expertise and the kind of market that you attract - that is why you need to develop a unique selling point. What do you have to offer your potential clients that your competitors don't? When you are marketing yourself and your business you need to focus on the value that you offer your clients. Once this is recognized your success rate should start to improve. And I'm sure that me saying "do it yourself" is great and all, but if you've never done marketing before you may be asking yourself- So how can you do that? Well let's see...

You should first consider ways of attracting clients. Let's break it down into steps:

Step 1: Incorporate the 3 foot rule.

Everyone within 3 feet of you has the right to know about your business. Do not keep it a secret. You are a fitness professional and run a personal trainer business. Since health and fitness should be a top priority for the people around you, they most likely need your expertise, and specialized personal training services.

Make sure you brand yourself, and your business well. What is special about you? What do you have to offer? I was speaking with a trainer at my gym earlier this week about marketing. I recommended she focus on all the special things she has to offer that no one else does. She happens to be the only qualified and experienced Pilates trainer at my current gym. No one else is. She has a head start right there. You need to have personal trainer business cards printed up so you can distribute them to the people you encounter at any time. Putting your picture on the front of the card, and a motivational slogan on the back is a good idea. Maybe you could use the initials in your first name to form a slogan. Just make sure your slogan is unique and that your business card is designed using a simple font. If you were going for a really basic font I would choose Arial over Times New Roman. You can actually design your own font by visiting http://www.yourfonts.com/ . A website could also help. Examples of good fitness websites include the following:

www.kimlyons.com
www.jillianmichaels.com
www.mytrainerbob.com
www.jamieeason.com

Do not be shy or apologetic! Tell people, passionately, about what you actually do, and how you can empower them. If you happen to run a fitness class, don't simply say you offer personal training services at the end of class- offer gym members your card so that they have an option to get in touch with you.

Step 2: Build your referral network with other health care professionals.

You could simply contact health institutions to ask about leaving your card available for their patients. Maybe you could also try placing your business cards in a local tanning salon. Just make sure they are placed at a location where they aren't simply going to be thrown away.

Step 3. Seek joint ventures with fitness equipment retail stores.

When fitness enthusiasts purchase a piece of exercise equipment they generally need instruction from a qualified personal fitness trainer. Why shouldn't that be you? When establishing a business joint venture it is crucial to present yourself in a very professional manner. It is important to bring along professional sales literature introducing yourself, and your personal training business.

Step 4: Get in PR mode.

Educate yourself regarding PR, or hire a PR firm to aggressively market your business. Become the celebrity expert, or go-to personal trainer in your market.
Whenever you can get press coverage, take advantage of it. Another good tip is to give back to your community, and always be searching for opportunities to get your name out to your market.

Step 5: Incorporate seminars.

You can do monthly, or weekly orientation seminars informing potential personal training clients about how to get fit, and a greater insight into the specific of your personal trainer business. Or how about offering special fitness and nutrition consultations. If you feel confident and safe enough, you could offer clients a healthy shopping list review.

Share with seminar attendees how your services of fitness training can benefit them.

Attracting new clients does not have to be as difficult as it appears. It just takes a bit of action. Just do it! Do not let anything hold you back.

Focusing on acquiring more fitness training clients is the key to building a highly profitable personal trainer business. Utilize as many fitness marketing tips you possibly can to propel your training business to the next income level. With a little personal training marketing education, your business will surely grow profitable.

You could really raise your game by positioning yourself as the leading fitness expert in your area. Here are a few of the reasons/benefits to being an expert of this really high level:

- Media Exposure / Publicity
A positive piece of publicity is far more effective than any form of advertising or promotion out there. When people are told by their local paper/ TV news about how great your service is, they think much more of it because it’s coming from a trusted/credible source.

- Instant Credibility
In addition to the positive media exposure, being an expert adds instant credibility and allows you to get your message in front of many more people.

You can do radio/TV interviews, write articles, perform demonstrations, and even end up hosting your own radio/TV show – the possibilities are endless. Your chances of receiving the above benefits is much harder, if not impossible unless you position yourself as an expert. A starting point could be to contact the agents of celebrities you may wish to train and at a bargain price for them. Then perhaps the celebrity will provide you with a testimonial which will of course attract even more attention to your business. Be realistic though. In the UK, most major agencies and their clients are based in London, so if you aren't in London, be prepared to travel there. Also remember that no gym can obligate you to promote the gym you're working at in addition to your own personal training. Obviously though, mentioning the gym will be appropriate when you are using it to personally train that specific client. Essentially though, both you and your gym are separate entities.

- Large numbers of people
Another benefit of being the leading fitness expert in your field is that you have the ability to get your message in front of more people. For example, would you rather meet with one potential client/customer a week or dozens?

So how do you position yourself as an expert? Here’s what you need to do:

1. Write one new article each week/month

You should sit down at least once a month and write a short, but information packed fitness article. Then send it to your local media, put it on your website, use it in your newsletter, and submit it to other fitness websites. After a while you’ll find that you'll be getting all sorts of requests to use your articles and tons of exposure.

2. Speak to groups / teach classes / seminars / workshops.

Yes I'm mentioning classes and seminars again. These are obvious options but there are many other possibilities available to you. So how do you set up additional classes? You go online to the Google search engine and you type "Adult learning in your city". You should come across quite a few organizations that offer numerous classes and workshops for adults. Check them out and see if they are offering any fitness classes. If not, perfect… contact them and offer to teach a class. If they already are offering some fitness classes, that’s great too – this means there is definitely the demand and they see the value in offering fitness classes.

3. Write a book or produce a video

You can sit down and write a small book or you could simply compile all those articles you’ve written and do a little editing and there you go! I'm thinking about doing the same with this Fitness & Nutrition Lifestyle Blog. Now all I have to do is act on that idea. You can create an e-book or an audio CD or Download. As an example, when I put my first album 'Only Love - The Complete Remixes Collection' on iTunes and Amazon.com two years ago (it featured music from a student film I'd made in 1997), I did it via www.tunecore.com . You could record a piece of audio around fitness, nutrition or wellness and distribute it to the world. There are so many options. Just pick one and go for it!

Phew! There you have it. I'd like to conclude the Trainer Trilogy by saying that you determine the path you will take as a fitness trainer. You've learned in this trilogy of blog entries how to become a fitness trainer, how to be successful at it and how to market yourself, particularly as an expert in your field. I hope you've learned something from it, and believe that by you learning from it, your future as a personal trainer will be very bright indeed!

Good Journey!

Trainer Trilogy Part 2

So you've somehow managed to find money to pay for the course, done the work to get through the certification and passed the test. You are now a personal trainer. Now the real journey begins...

Once you've completed your certification, your next step is to get a fitness trainer job. Chances are this can be arranged via the company that helped you get the certification in the first place. Alternatively, useful UK websites include www.leisurejobs.com www.fitnessfirst.co.uk www.leisureopportunities.co.uk www.monster.co.uk www.reed.co.uk www.eifitness.co.uk www.fusejobs.co.uk www.careerbuilder.co.uk and www.monster.co.uk . In the US useful websites include www.exercisecareers.com www.craigslist.org and www.totaljobs.com .

A gym has now agreed to employ you. You are a personal trainer working at a gym. Are you a successful trainer yet? In a word, the answer is- No. To be a successful trainer you need to start by looking at things from the perspective of your client(s)/customer(s). The client may be thinking about some of the following questions:

- If The Trainer Is Certified, Does That Means He/She Is Good?

The fact of the matter is that just because a trainer holds a certification does not determine whether the trainer is a good trainer or not. The reason for that is because most certifications are very easy to get and besides that, most use outdated information. I've found this to be very apparent when asking trainers at my current gym specific questions. Their knowledge of fitness and nutrition tends to be outdated on occasion. So as a trainer you need to keep yourself updated on the latest fitness and nutrition breakthroughs at all times so that you are not telling your clients incorrect information.

- What If The Trainer Has A College/University Degree And Looks Great?

If the trainer has some sort of degree that is somehow associated with the fitness realm, that only means that such trainer has some brains to him/her. Such a degree alone does not qualify the trainer as a good one either. Also, the fact that the trainer has the body that resembles the one that you have as a goal does not necessarily mean that the trainer knows what he/she is doing. Some people just have good genetics and whether they know what they are doing or not they end up looking good. On a sidenote, as a trainer you also need to be aware of what hutrition information you are giving out. Any trainer or non-trainer can claim to be a nutritionist. Remember that you are not a Dietician! I remember recently asking a trainer about the difference between two different foods on the GI Load Scale, to which I received a lecture all about the GI Index which is different from GI Load. If you the trainer don't know something, acknowledge that to your client and then do your utmost to find out the necessary accurate information.

So for you the personal trainer- what does it take to be a good trainer?

You the trainer need to really care whether the client achieves good results or not, and thus for this to happen you need to get to know the client's personality, goals and limitations. Do not judge any gym member at the gym before getting the complete information! Also, please don't design a generic "one size fits all" formula. Every client is different and you the trainer should also teach the client how to vary the program in order to avoid boredom. Please bare in mind too that yes, change is good so that your body doesn't adapt to the same routine, but whatever does the job the most efficiently whether it is the same exercise again and again or not, also needs to be considered. In addition you should be checking if the client has any medical conditions, you need to be on time to scheduled woorkouts/classes, you need to motivate and make your client feel comfortable, and you should practice what you preach and lead by example. Remember that the client is showing faith in you by choosing you as their personal trainer- it is up to you to live up to their faith in you!

If I were advising a gym member who already had a personal trainer, I would suggest they be aware of the following warning signs:

The trainer...

• Ignores or dismisses your questions.
• Works you so hard you're in pain for days. Soreness is normal, but you should still be able to get out of bed.
• Neglects any part of a complete program or recommends a level of training that's too hard for you.
• Recommends questionable supplements or herbs. Always talk to your doctor before taking anything!
• Diagnoses injuries or illnesses instead of referring you to a doctor
• Interrupts your session to talk to friends or take phone calls (unless it's an emergency or can't be avoided).
• Doesn't return phone calls or emails.

Make sure that you as the trainer do none of the things above. And remember to focus completely on your client.

There is so much more I can go into to talk about what it takes to be a successful fitness trainer. And there are many perspectives to be taken into account. The perspective I know most about though is my own as a gym member. Therefore, I will talk about a typical time at my current gym and the hits and misses from the trainers that work there:

First off, when I enter the gym early in the morning, I may or may not be greeted depending on which day and which trainers are working on a particular day. Basically every gym member is meant to be greeted by the desk staff and/or any nearby trainer, unless said trainer is in conversation with or training another gym member. It is unfortunate that I am not always welcomed at my gym. I'd like to think that if you aren't greeted in a friendly manner at the gym, it's like going through a day without having breakfast. By being greeted/having breakfast, you are invigorated and motivated to get your workout/day off to a strong and energized start. Certain trainers at my gym don't realize the power of a simple "hello". Thank goodness that a few do because I would otherwise obviously transfer to a more welcoming gym. I also happen to like people who are exceptional at what they do. I consider exceptional to meaning doing something great all of the time, not just once in a while. This could mean saying "hi" every morning. I am disappointed in the unexceptional trainers at my gym, but extremely grateful to the exceptional ones.

My current gym also runs several classes. These include BoxFit, Running Club, Boxercise, Body Tone, Spin, LBT (Legs/Bums/Tums), Pilates, Spin & Abs and Bootcamp. Several instructors run classes, most of which are up to the task. Unfortunately there are a couple of trainers who are just not up to par. Common Mistakes include:

Having a Bad Attitude - To run a class successfully you need to be able to lead and motivate your class. Seeming unfriendly, or looking like you can't be bothered to even run the class only has a detrimental effect.

Not Counting Properly - Certain classes involve counting exercises through. To be successful at this you need to count in time, consistently and not skip numbers.

Not Being Equal - Working one side of the body but not the other is not ideal.

Not Using Common Sense - Explaining more than 10 exercises at once and at a quick pace at the beginning of a circuit class will likely lead to the class participants forgetting a number of those exercises. In addition, asking participants to face a wall and do certain exercises in perfect time with everyone else is particularly difficult for participants since they will likely not have eyes in the back of their head.

There is so much to being a successful trainer which many trainers take for granted, thus making them unsuccessful trainers. To be a successful trainer you need to be at the top of your game every day with all of your clients and the gym members you interact with. Don't forget that as with your own fitness and nutrition lifestyle, knowledge is only potential power. It only becomes true power if you act on it. So to be a successful trainer, act on what it takes to actually be one.

Now you know what it takes to be a successful personal trainer, the next step is marketing. You've likely already done a little bit of marketing by submitting your CV/Resume to employers. Now comes the time to market yourself to potential clients.
And this will be a major step and the key to a successful career as a personal trainer...

Many personal trainers focus so much on exercise that they focus a lot less on marketing, which can often be 80% of how you get your clients. Marketing involves positioning yourself in such a way that people can see you exercising. This means that when you are at the gym, you are interacting with different gym members, so that others around can see your particular style and what you have to offer. You also want to make sure you market yourself outside the gym. Always have business cards on you. You can also go to events where you can pick the type of clients you want to market yourself too. There is no need to think of yourself simply as a sales person. You are simply watching out for other people's health as well as your own business. Networking will be the growth of your business or the death of your business so make sure you are targetting the clients you feel you are right for. You also need to target as many people as you can. This can be done via the internet, mailings and e-mail. You need to explore different avenues. So how can you do that? Well let's see...

To Be Concluded...

Trainer Trilogy Part 1

Going to the gym regularly I find myself dealing with trainers all of the time. At my particular gym I find that each trainer has various skills. Some trainers are more experienced, some are more professional and some are friendlier and more welcoming than others. All in all though, I am fortunate enough to be able to say that I have learned something new from every single trainer at my gym and that this has enhanced my personal workout and fitness.

As I focus in this week on personal trainers as part of the Trainer Trilogy of blog entries, I will break things down into 3 areas. I will begin today by focusing on what it takes to become a personal trainer. Then tomorrow I will take a look at what it takes to actually be a successful personal trainer. Finally, I will complete the trilogy with a look at personal trainer marketing. So let's begin...

When working towards becoming a personal trainer, your primary goal is to get certified, and better yet, to get the best certification you can. To do that you need to study hard. It also helps to be around the environment you're working in by gaining experience. This can be done by contacting gyms and asking about the possibility of interning there so that you can learn the ropes. Or you can simply attend a few classes as a gym member and learn that way by taking part and asking questions. You also have to bare in mind that you have to be committed to further success, and this means putting in the necessary work and going the extra mile. Finally, when you're ready, it's time to do the certification, pass the test and become a certified personal trainer.

In the UK, to become a personal trainer you need to be on the Register of Exercise Professionals (REPS). This is broken down into 4 levels. Most personal trainers will work their way up to level 3.

The 4 levels of registration on REPs are part of the following qualifications framework:

Level 1 Student

Student members are not yet qualified and must be supervised by a qualified member of staff. Level 1 can be taken by 14-year-olds upwards.

Level 2 can cover the following:

•Water Based Exercise
•Exercise to Music
•Gym

Level 3 can cover the following:

•Advanced Fitness Instruction
•Advanced Group Exercise to Music
•Exercise Movement & Dance Partnership Teacher (EMDP)
•Personal Training
•Pilates Teacher
•Yoga Teacher
•Exercise Referrals

Level 4 - Specialist Exercise Instructor

Level 4 is awarded to individuals who can demonstrate that they have met the Level 4 National Occupational Standards in one or more medical areas having completed and passing one of the following approved Level 4 qualifications:

•BACR Phase IV Exercise Instructor Training
•WRIGHT Foundation Cardiac Rehab Phase IV
•Later Life Training Postural Stability Instructor (PSI)
•Active IQ Certificate in Exercise for the Management of Lower Back Pain
•Queen Margaret University - Exercise after Stroke: Specialist Instructor Training
Course
•Remedial Instructor (Military Only)

There are various companies in the UK that you can get your personal trainer certification through. Premier Training at http://www.premierglobal.co.uk/courses offers Diploma in Personal Training courses for between £2750.00 and £3995.01. Future Fit at www.futurefit.co.uk offer the following courses and prices- Personal Trainer (£2,596), Advanced Personal Trainer (£3,924.50), Total Immersion! (£5,494), Complete Mat Pilates-Level 3 Award (£1,419.50), Nutrition Specialist (£1,153), Studio Professional (£1,134), and Advanced Studio Professional (£2,279). And Discovery Learning offer you the opportunity to become one of the UK's first Exercise and Obesity Specialists through their Level 4 course. Further information is available via Leisure Jobs at http://www.leisurejobs.com/jobprofile-275087.html

Note that none of the aforementioned fitness training companies are endorsements and various others can be found online. Also note that Level 2 training may be eligible for UK government funding whereas Level 3 training and beyond is not.

In the US there are various well-known accredited companies that provide fitness certification. Examples include the National Academy of Sports Medicine (NASM) at http://www.nasm.org/getcertified/ NESTA at http://www.nestacertified.com/ and the Aerobics And Fitness Association Of America at http://www.afaa.com/ . To be eligible you must have current Emergency Cardiac Care (CPR) and Automated External Defibrillator (AED) Certification.

So you've somehow managed to find money to pay for the course, done the work to get through the certification and passed the test. You are now a personal trainer. Now the real journey begins...

To Be Continued...

Binge

The following comes from 'The Biggest Loser' trainer Jillian Michaels:

' How to Beat Binge Eating

If you're inclined to binge, the most important thing you can do for yourself is to examine the emotional reasons for it. I know that processing such emotions is hard and takes time, but there are some good techniques that can help you modify your behavior and combat binge eating while you work on the underlying issues. Here are a few:

Banish binge foods from your environment.

Don't buy or let into your house whatever you're prone to bingeing on — whether it's cookies, chips, or ice cream. After all, you can't eat what's not there.

Decorate your fridge with images that motivate you.

I have two pictures on mine: One is a photo of my cellulite, and the other is of Olympic swimmer Dara Torres. Let me tell ya, there is nothing that will turn you off to eating too much like pictures of cottage cheese on your butt.

Call a friend.

The next time you want to stuff your face, reach out for support and try talking through your feelings instead of anesthetizing them by bingeing.

Try taking up a hobby.

Keep yourself occupied so that rather than medicating yourself with food, you'll distract yourself with something productive.

Do something to screw up your binge.

In other words, pamper yourself with something that's positive rather than self-destructive. Get a mani-pedi. Take a relaxing bath. Go to the gym. There are many places to go and activities to take part in that'll also lead you away from the temptation of food.

It takes time to break a bad habit, so it's good to have some techniques to fall back on when life gets the better of you! Remember to take it one day at a time. If you do end up bingeing, work out a little harder the next day. Every day is a new one. '

Things To Do To Screw With People At The Gym

Here is a list of things you can do to mess with people while at the gym*. A demonstration video is attached.

* Note that you actually shouldn't do the following things:

- Offer To Spot Strangers. Then discourage their efforts.

- Eye barbell menacingly, crank your neck, strike your chest and exhale forcefully to "psych yourself up." Do this for 10 minutes without ever actually lifting the bar.

- Shoulder press revealing preposterously dirty pits.

- Shoulder press revealing preposterously bloody pits. - Spot with religious overtones.

- Misuse equipment.

- Grow increasingly frustrated.

- Continue to misuse apparatus in impossible ways.

- Run in place.

- Skip in place.

- Hump in place.

- Wear a ridiculous amount of pads... ...at the pool.

- Exhibit a wildly joyous smile while lifting.

- Sing way too loudly along with your iPod. Or without your iPod.

- Return absurd items to the Lost and Found.

- Get philosophical while spotting.

- Get a little too friendly.

- Get way too friendly.

Fiber Or Fibre

Whether you spell it Fiber or Fibre, Fiber is great for encouraging weight loss.

' While it helps you feel full, "fiber has no calories," says Larry Tucker, Ph.D., lead researcher and professor in the Department of Exercise Sciences at Brigham Young. So if you fill up on high-fiber foods you crowd out less-healthy foods, explains Tucker.

Try it for yourself. If you’re consuming 2,000 calories per day, aim to increase your fiber by 16 grams. Here are four foods that will help you get your fill.

• Raspberries: 1 cup = 8 grams
• Green Beans: 1 cup = 4 grams
• Blueberries: 1 cup = 3.5 grams '

To view more, visit http://caloriecount.about.com/blog/partners/boost-fiber-slim-down-b329304?utm_source=newsletter&utm_medium=email&utm_campaign=newsletter_20090826&utm_term=title1

Celebrity Inspiration VIII: Tom Welling - Erica Durance - Laura Vandervoort

There are many celebrities that really value fitness and nutrition. Of these, there are a very select few, male and female, who I think are at the pinnacle of fitness and nutrition and are those who give me ideas and inspire me within my own fitness and nutrition. The Celebrity Inspiration Series has so far this year focused on Kate Hudson, Ryan Reynolds and Jessica Biel in February, Megan Fox in March, Will Smith and Michelle Pfeiffer in June, and Camilla Belle in July. With the release of Season 8 of 'Smallville' on Blu-Ray Disc in the US yesterday (it's due out in the UK on October 12th, 2009), and the upcoming Season 9 Premiere on September 25th, 2009 in the US and rumors circulating of a possible Season 10, today I am going to make Celebrity Inspiration a triple bill. Today's Celebrity Inspirations are Clark Kent/Superman actor Tom Welling, Lois Lane actress Erica Durance and Kara/Supergirl actress Laura Vandervoort.

Working on a successful television series takes lots of time. Sometimes, even Tom Welling who is 6 ft 2.5 in and was born on April 26th, 1977, has admitted to not being able to work out as much as he would like. In fact we've seen Tom Welling's body change throughout the past 8 seasons of 'Smallville'. He was probably the most lean and ripped during Seasons 1-3 of 'Smallville'. Season 4 appears to be when he was a little less toned but had packed on more muscle. From Season 5-6, Tom Welling appears to have started putting on weight and perhaps a little more fat. However, by the time of Seasons 7 and 8, though not as lean as in Season 1, he was starting to get lean again. Note that it's perfectly understandable to gain weight as you get older. Generally your muscle mass and calorie burning capability diminishes slightly each decade from your 30s onwards. That is why it is harder to lose weight as you get older and you should take advantage when you're younger. The problem is that your metabolism is at it's peak when you're younger, and many young people get used to this, so when their bodies begin to change, they are often unprepared for maintaining a fit and healthy lifestyle.

Erica Durance, born on June 21, 1978, was ranked #38 in FHM US's "100 Sexiest Women in the World 2006" supplement and was ranked #14 in FHM Online's "100 Sexiest Women in the World 2009" supplement. She is 5' 8" (1.73 m) and her measurements are 36C-24-35½. Her favorite Superman actor is Christopher Reeve and she favors Tom Welling over Brandon Routh. Her debut as Lois Lane was at the beginning of Season 4 of 'Smallville' and her further successes include 'The Butterfly Effect 2'. When possible, Erica Durance works out 6 days a week and does cardio, weightlifting, and Yoga for at least 1 and 1/2 hours to 2 hours *. She is similar to myself in that I currently also work out 6 days a week focusing on cardio and weight lifting, and I also do Pilates for 2 hours weekly. I find when I go to the gym that some of the trainers and other gym members are surprised at how often I workout and for how long. Indeed, we actors are under a lot of pressure to be exceptional and to accept nothing less than greatness, so what may seem extreme to those outside the entertainment industry is normal to us. In addition, Erica Durance relies on high protein and low carbs/fats for her diet.

* A video of Erica Durance working out is attached to this blog entry.

Laura Vandervoort's great body may not have anything to do with any Pilates class. In fact she earned her second degree Black Belt when she was just 16, and she's been doing her own stunts on film sets ever since. She's also been involved in several sports (Soccer, Karate, Basketball, Tennis, Gymnastics, Baseball…etc...). Ranked #25 in Wizard magazine's Sexiest Women of TV list (March 2008), and having made her debut as Kara/Supergirl in Season 7 of 'Smallville' and had success with 'In The Blue 2: The Reef', Laura Vandervoort continues to be an on-screen Celebrity Inspiration.

There are many inspirations out there, celebrity and non-celebrity. Today I chose Tom Welling, Erica Durance and Laura Vandervoort but there are many more who inspire me that I will get onto in the future. It doesn't matter who inspires you. Even if it's simply yourself, feeling inspired can help you go above and beyond in all aspects of your life. Keep looking for inspiration and be an inspiration to others yourself. Feel inspired!

A Little Under The Weather Gym Time - Fantastic!

This morning I attended a Spin class with my favorite trainer at my current gym. She is a highly motivated individual, inspires you to do your best, and grow to be as strong and as fit a person as you can be. This is a trainer who has helped me become a better runner by applying the breathing techniques she uses in her Pilates classes, Pilates of which is her key specialty. I am always thankful to this trainer for her saying "hi" to me each time I see her, her constant friendliness and her inspiration. She is someone I am accountable to when I go to the gym, in that I regularly attend all of the gym classes specifically run by her, and her everyday friendliness is an invigorating breath of fresh air, and she is more than deserving of my praise.

Today unfortunately, my favorite gym trainer wasn't feeling very well. She admitted before the class that she was feeling a little under the weather and kinda run down. She apologized in advance should she be holding back a little. Then the Spin class went on and was as fantastic as all of her gym classes.

It was like being brave. When you're brave, it doesn't necessarily mean you're not afraid of something, it just means you have the courage to overcome that something anyway.

My favorite gym trainer was feeling under the weather, and not only did she have style by simply showing up for the class, but she ran it at her regular high standard. Note that my favorite gym trainer was running a class and not walking around the gym constantly. Some could argue that when you're ill you shouldn't go the gym to avoid spreading any infectious germs and that your body needs to rest and recuperate. These points are true and need considering, however whether or not you are feeling under the weather which could simply mean you need to ease off a bit or are really ill, what you are responsible for to yourself and others around you, is for you to decide.

Today my favorite trainer chose to come in to the gym. I would have missed her if she didn't come in and I'm glad she did. So yes- today I had a little under the weather gym time- it was fantastic!

Building Muscle Mass

Although I agree with most points, I'm not sure I agree entirely with all of the following muscle building tips from Mun Fitness Blog. However since I consider myself to primarily know more about weight loss, perhaps the advice may be appropriate for you:

Muscle Building Tips

- Go for compound exercises. Do less isolation exercises like dumbbell concentration curls, triceps kick backs, etc. Stick to bench press, pull-up, squat, dead lift, etc...

- Do between 8 and 10 repetitions in each set of the compound exercise. If you are able to do 15 repetitions, it is time to increase the weight.

- Split your workout to train no more than two muscle groups each session. Train each body part once per week, but make sure you are working hard enough. Give enough time for your muscle to recover. Moreover, if it is still sore, you will not be able to lift heavy enough to grow your muscle.

- Make sure your form is correct. Do not compromise the form because of your weight. Proper technique is not only important for your safety, but it is also the key to muscle growth.

- Remember, the goal is to increase muscle mass. So, we need to lift more weight. Always try and beat your previous workout in terms of weight, if possible. Challenge yourself.

- Throughout your training period, eat enough with 5 to 6 meals a day. You do not have to eat a lot, just enough.

- Ensure all meals are healthy. No junk food. Forget about ice cream, chocolate, french fries and even soda drink. Avoid beer, hard liquor as well as coffee. Instead, drink enough pure water every day.

- Get enough rest with at least 8 hours of sleep.

A French Diet?

Apparently, french women don't get fat, despite eating potentially fatty foods like bread and pastry. I have no idea if this is true, but the article I read about it was something I found fascinating. I've put some key points that the article makes below, but to view the full information yourself, feel free to visit http://www.webmd.com/diet/french-diet-american-women

Key Points

- Eat sitting down.
- Eat With Your Senses.
- Eat for pleasure and don't feel obligated or guilty for doing so.
- Diets don't work.
- Don't eat more than you need.
- Downsize your portions by 10-40%.
- Reduce portions slowly.
- Eat slowly.
- Don't drink milk by itself- only have it in custards, desserts and yogurt.
- Have yogurt for breakfast.
- If you have balanced meals you don't need a multivitamin.
- Every time you drink one glass of water you set your metabolism in motion and you lose 20 to 50 calories.
- If you eat too much on one day, have yogurt and/or soup only on the next day.
- Eat chocolate but only small amounts.
- Eat Organic Natural Yogurt.

Eating Is Not A Form Of Exercise

I've spoken before about negative calorie foods. The idea is that though all foods have calories, the overall effect of certain foods becomes negative because it apparently takes the human body more energy (calories) to digest these foods than the actual number of calories that are in them.

For reference, negative calorie vegetables include asparagus, beets, broccoli, green cabbage, carrots, cauliflower, celery, chicory, chili peppers, cucumbers, endive, garlic, lettuce, onions, papayas, spinach, turnip and zucchini.

Negative calorie fruits include apples, cranberries, grapefruit, lemons, mangos, oranges, pineapple, raspberries, strawberries and tangerines.

Some people have got the idea that if they eat negative calorie foods, they can use it as a form of weight loss and an alternative to exercise. Some people will also advocate that when counting calories, there is no need to include green vegetables as the number of calories is so small.

First off, eating is not a form of exercise. We all need to do exercise to help sculpt our bodies into our most desirable shape, taking into account any limitations placed on us individually by genetics. Also, should you be a calorie counter which I am, you do need to take everything into account. The reason being is that you also need to consider how many of each nutrient you are getting. Every food, whether it is a so-called negative calorie one or not, has some form of nutrient whether it be protein, carbs, fat, etc... If you're trying to make sure you get a certain amount of protein in your diet for example, you can't simply dismiss spinach when factoring in your calories and nutrients for the day.

My recommendation when tracking calories is to treat any form of food as energy and not to ignore it. And forget about the weight loss idea regarding negative calorie foods. At least until there is truly conclusive evidence. There are so many theories on the internet and in books regarding weight loss and many contradict each other. Rather than get confused, focus on the facts, like the whole calorie deficit idea. It is a fact that if you have a calorie deficit, you will lose weight! Wanna lose weight? Forget negative calorie foods and create a calorie deficit.

Skin Care 101

The following comes from WebMD and was written by Lissa Poirot:

Like a snowflake, no two faces are identical, even on identical twins. The color of our skin, eyes, and hair varies, as does the shape of our eyebrows, cheekbones, lips, and noses.

How our skin ages also varies, based on factors from heredity and ethnicity to the kinds of foods we eat and the time we spend sleeping or in the sun. To choose the best skin care routine for your skin, understanding your skin and how lifestyle and environment affect it are the first steps.

Skin Care 101: What Is Your Skin Type?
Spending a day on the beach with a friend can be a good lesson in what gradations in skin shade mean for skin care. Let's say that you inherited fair skin from your Irish grandmother, while your friend's ancestors were Mediterranean. While her olive complexion tans within minutes, yours goes right to sunburn.

Dermatologists organize skin into six types, with type I being the lightest and type VI being very dark. "Anyone who is a four and above has more melanin in their skin, which protects them from the sun," says Monica Halem, MD, dermatologist and assistant clinical professor at Columbia University Medical Center Eastside.

"A black African with skin type VI, for example, doesn't feel the aging effects of the sun as much as a blond-haired, blue-eyed, light-skinned person of Scandinavian descent, at a level one," Halem says. Ethnic groups that tend to have more melanin -- blacks, Hispanics, and Asians -- often reap the benefit in skin that looks younger than that of their lighter skinned peers.

However, more melanin also puts skin at higher risk of scarring and pigmentation problems. And it doesn't mean people with darker skin are safe from sun damage, so it's important to wear sunscreen.

What Happens to Aging Skin?

As you age your body begins to slow production of two components of the skin: collagen and elastin. This leads to fine lines and wrinkles. The breakdown of these proteins is made worse by sun exposure and gravity, and results in the sagging appearance of aged skin.

Your skin continues to change as you age. It becomes thinner, drier, and more fragile as the inner layer of skin (the dermis) starts to thin. Fat beneath the skin, in the cheeks, chin, and nose, disappears, causing skin to sag. Facial hair increases, pores enlarge, and women going through hormonal changes may experience acne and breakouts similar to those in their teen years.

For people with oily skin, breakouts may never fade with age. The good news is that people with oily skin ward off wrinkles better than those with dry skin, as the oils keep their skin moister and smoother.

Women with dry skin should continue to moisturize, even before wrinkles begin to appear, to lessen their impact. Those with oily skin can keep skin clear and less wrinkled with hypoallergenic moisturizers.

The body's ability to fight free radicals that attack and damage cells and collagen also slows with age. Antioxidants work to protect skin of free radicals and improve its appearance, repairing damage and moisturizing the skin. Antioxidants are found in Vitamins C, E, and A, which should be a regular part of a healthy diet. Many skin care products now include these antioxidants in their formulas, as well...

To view more, visit http://www.webmd.com/skin-beauty/skin-care-advisor-9/age-lifestyle-tips

From Temptation To Inspiration

The following comes from SparkPeople, was written by Stepfanie Romine and can also be viewed at http://www.sparkpeople.com/resource/motivation_articles.asp?id=1356

' Getting motivated--and staying motivated--can be difficult, and when temptations abound, it seems like the world is conspiring to keep you indoors, on the couch and stuck in your unhealthy life.

Instead of viewing temptations as roadblocks, think of them as motivators--the devil on your shoulder, if you will. Their presence in your life should be just what you need to keep you from losing momentum, standing still or taking a break from your healthy journey. If you stop, they'll get you; if you stay one step ahead, you'll always come out on top. Temptations are like misunderstood Muses. They give you the chance to be creative while reaching your goals.

Temptation No. 1: Sleeping in or hitting the snooze alarm.

Inspiration: Taking care of your body.

Get your eight hours a night. If you're consistently sleeping through your alarm or hitting the snooze bar more than twice, consider changing your sleep schedule. Try to head to bed earlier--even just 15 or 30 minutes can make a difference.

To help you stay healthy and manage your weight, you need adequate sleep. Sleep loss affects the levels of certain hormones, which can in turn affect your metabolic processes and adversely affect your health.

Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health and safety. When we don’t get adequate sleep, we accumulate a sleep debt that can be difficult to "pay back" if it becomes too big. The resulting sleep deprivation has been linked to health problems such as obesity and high blood pressure, negative mood and behavior, decreased productivity, and safety issues in the home, on the job, and on the road.

Sleep loss also can cause a lack of desire to achieve goals because you feel fatigued and "run down." Sleep is also important in developing lean muscle tissue. When you work out, you are actually tearing your muscles – sleep and proper nutrients help rebuild the muscle so that you get stronger.

Temptation No. 2: Grabbing takeout or stopping at a drive-thru.

Inspiration: Making smart choices.

Ideally, you should drive by the drive-thru and cook healthful meals at home every night. However, not all takeout is created equal, and you can find some healthful options at chain restaurants and even your neighborhood deli. See this temptation as a challenge to be creative and bring home a healthful meal when you're in a hurry.

Plan ahead if you can, build a meal around vegetables and choose small portions to keep your takeout from taking away your self-control.

Follow the same rules at a restaurant that you would at home: Choose whole grains when possible, fill half your plate with vegetables and fruit, and opt for lean cuts of meat and low-calorie preparations.

Baked potatoes, side salads, fruit cups and milk are ubiquitous at fast food restaurants these days. See this as an opportunity to stare French fries in the face--and win!

Temptation No. 3: Grazing on junk food all night long.

Inspiration: Getting to the root of a problem.

Before you start chastising yourself for blowing your calorie budget after a good day of healthy, mindful eating, think about why you are snacking. Mindless munching is usually anything but.

Are you thirsty? Many hunger pangs are actually just thirst in disguise. Drink a glass of water and wait 20 minutes. If your hunger subsides, you weren't really hungry after all.

What did you eat for dinner? If you tried to save calories or reduce your carb intake by having a green salad or just a plate of veggies, it's no wonder you're hungry. Your body needs a bit of variety to stay happy. Protein takes longer to digest and helps keep you fuller longer. Toss some grilled chicken chunks, a small can of tuna or a half-cup of beans on your salad tomorrow night to give it some staying power. In the meantime, reach for a small servings of whole-grain crackers with a tablespoon of nut butter. The combo of fat, protein and carbs will tide you over until morning.

Are you stressed or upset about something? Instead of reaching for the chocolate bar or the chips, close your eyes and take a few deep breaths. Eating your feelings leaves you feeling worse than when you started. Go for a walk, get out of the kitchen, remove trigger foods from the house--whatever it takes.

To get a handle on emotional eating, you first need to understand it. Learn more about this common food problem, which is the cause of 75% of overeating, according to experts. Once you know your food weaknesses, you'll be prepared to confront those evening cravings instead of surrendering to them.

Temptation No. 4: Vegging out on the couch.

Inspiration: Taking time for you.

You get home from work and gaze longingly at the sofa. You had a long day, and a bit of rest sounds much better than socializing or spending time with others. You just want to be alone with your feet up, mind empty and the TV on.

Devote a chunk of time each week or each day to yourself. Maybe it's 15 minutes, or maybe it's two hours. Put yourself first as often as you need to.

Instead of punishing yourself for being lazy, use this "me" time in a productive way. Do a crossword puzzle, read a book, watch a movie, call a friend, pick up knitting, or cuddle with your child or partner.

Anticipate this respite from the hustle and bustle of your life and plan for it. Watch your favorite TV show, paint your nails, ask your partner to give you a foot rub. Reward yourself for being motivated, sticking with your healthy lifestyle plan and working out regularly. A bit of time spent doing nothing can help carry you through the rest of your hectic and action-packed life.

Temptation No. 5: Skipping your workout.

Inspiration: Changing up your workout.

You know how great you feel when you finish a workout: refreshed, revived and rejuvenated. You feel strong, confident and happy. So why would you want to skip exercise? Quite often, the reason is boredom.

Does your workout schedule run on repeat? Do you do the same thing at the same time and in the same place every day?

Tired of your DVDs? Trade with a friend or head to the library. Take a new class: Zumba, cardio dance, Pilates, yoga or Spinning are fun ones to try. Ask a trainer at your gym or a fit friend for suggestions. Speaking of which, one of the best ways to shake up your workout is to enlist a friend to blast calories with you. You can catch up on each other's lives while you firm up.

When temptations step in your path, don't cower. Confront them and enlist them as your allies. Soon you'll be stronger and more determined and will have traveled a little farther in your healthy living journey. '

Six Pack Abs Talk

Today I thought I'd talk about that ever popular subject- six pack abs.

First off, the body stores fat and burns fat based on your own individual biochemistry. Thusfar you are also not able to spot reduce fat, that means reducing fat from a specific part of your body. That said, scientists are apparently working on a way to make this possible.

Now when it comes to six pack abs you need to think about the way your specific body stores fat. For example, some of us keep fat in our lower body, some of us keep it in our abdomen, and some of us distribute fat equally throughout the body. In fact there are names for the type of body that you have.

An Ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually Ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width. Typical traits of an Ectomorph include small “delicate” frame and bone structure, flat chest, small shoulders, they are thin, have lean muscle mass, find it hard to gain weight and have a fast metabolism.

A Mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which a platform for building muscle. Typical traits on a Mesomorph include being athletic, having a hard body with well defined muscles, a rectangular shaped body, they're strong and they gain muscle easily. The Mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to Mesomorphs is they gain fat more easily than Ectomorphs. This means they must watch their calorie intake. Usually a combination of weight training and cardio works best for Mesomorphs.

And the Endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat. Typical traits of an Endomorph are a soft and round body, they gain muscle and fat very easily, are generally short and “stocky”, have a round physique, they find it hard to lose fat and have a slow metabolism. When it comes to training Endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat, not muscle. To keep fat gain to a minimum, Endomorphs must always train cardio as well as weights. Usually supplements may not be needed as long as the person has a high protein intake in their diet.

Note that the body types mentioned above aren’t set in stone. In fact, most guys have a combination of two body types. These combinations are either Ectomorph/Mesomorph or Mesomorph/Endomorph. It is not uncommon to find a pure Mesomorph that gains weight like an Endomorph for example. Remember too that no matter what your body type you can build a big, ripped, muscular physique. Even the skinniest of guys can bulk up. It may be harder but if you’re willing to put in the hard work it can be done.

With all of that said, your hormones determine how you burn and store fat. Many men for example store fat in their abdomen because of their Testosterone levels, whereas women who store fat in their lower body have higher Estrogen levels. Some women however will store fat in their abdomen rather than their lower body. For the women who store fat in their lower body, it is easier for them to get six pack abs. Basically, everyone is different, and how your body stores fat will determine how easy or hard it is to get six pack abs, and where you store fat the most is likely the first place fat will go on and the last place it is going to come off.

That said, you cannot get rid of fat on your abs by doing numerous crunches and other ab exercises. A six pack is basically an ability to see through the skin and see your muscle definition. If you have lots of fat on the muscle you won't see the definition. Note that for guys, if you're skinny already and you want to build out those muscles, you can put a dumbbell weight over your chest and ab area and this will bring out the muscle definition. I regularly do this at the gym myself. However, if you are not skinny and you have lots of fat over your ab muscles, and you then start to do weighted ab exercises, chances are that the ab muscles will push the fat in front of it out further, thus making you look fatter. The key is to burn fat through various forms of exercise such as cardio first, and then when you are thinner, you can start adding weights to your crunches to enhance your six pack abs. If you're a woman though, the last thing you want to do is weighted crunches, particularly when working your oblique muscles because you will gain a thickness around the side of your waist that simply doesn't look attractive on either men or women.

Now you understand the way your body works, you also need to understand that when it comes to achieving six pack abs, it is all about diet. You need to focus on avoiding processed foods. You need to keep the sodium content you consume low so that you're producing less Cortisol in your body which can store fat. You also need to do high rep weight exercises. You too need to drink lots of water. Plus you need to have a calorie deficit. And you need to do lots of cardio.

Ok that's the Six Pack Abs Talk over with. Glad we could chat.

Healthy People Habits

The following 10 Healthy People Habits were written by James Romans of Romans Fitness. It can also be viewed at http://thesoulsalon.blogspot.com/2009/08/guest-blog-from-jim-slim-romans-of.html

' 1. Eat a “Rainbow”:

Eating a rainbow of colors in your diet deals specifically with fruits and vegetables. It is strongly suggested that individuals consume 4-6 servings of fruits and vegetables a day---I know what you’re thinking—“How do I have time to eat that much (I’ll get to that later on in the list)?” The fiber, antioxidant, and vitamins/mineral components of fruits and veggies help to make them perfect foods to eat multiple times a day. Strive for the colors of the rainbow—if you can eat a different color of the rainbow you will most likely satisfy your daily requirements for vitamins and minerals (so you won’t need to spend your money on your “wonder” supplements).

2. Sleep:

I know, we are all super busy with our jobs, families and lives. Generally, when people are super busy, their sleep can be something that is often neglected. Strive for 7-9 hours of uninterrupted sleep per night. Lack of quality sleep can lead to many negative health side effects: poor energy levels, lack of attention, reduced physical/functional performance, and of course over all, fatigue. Plus, getting adequate sleep can lead to increased metabolic rates and production/maintenance of lean muscle tissue. So, put down the remote, turn off the laptop/blackberry and get some sleep.

3. Daily Exercise:

The American Council on Exercise recommends that individuals do some form of daily exercise everyday for a minimum of 30 minutes. Personally, I am a realist—I want my clients to shoot for 5 days a week. I feel this is extremely beneficial to individual who are trying to improve their health, fitness, and lifestyle performance. But don’t freak out about how often you workout—lifestyle choices can be make a huge difference, for example, walking the steps instead of taking the elevator, parking farther from your destination, so you have to walk more of a distance. Little changes can make a big difference.

4. Whole Grains:

One of the biggest suggestions I recommend is that people emphasize whole grains in their diets and avoid refined, processed carbohydrates. Examples of whole grains includes: whole wheat breads, whole grain oats, whole wheat pastas, etc. The benefits of whole grains are that they are digested slowly and they help to maintain steady levels of blood sugar. Refined carbohydrates, on the other hand are digested quickly, and lead to great fluctuations in blood sugar, which has become a key element in the Type 2 Diabetes crisis our country is going through right now. Emphasizing a diet rich in whole grains can lead to increased energy levels and improved body composition.

5. Stress Relievers:

As hectic as our lives are, finding a way to decompress and reduce stressors is a key element to finding balance and health in a life. Finding a healthy release of stress can be a huge benefit to a healthy lifestyle. I always recommend exercise, but any positive way that gets your mind off the challenges and responsibilities that life brings can have a positive influence on your mental and physical wellbeing.

6. Resistance Train:

Resistance training has gained popularity in the recent years amongst all populations, but there is still a stigma that is attached to it. The “Muscle Head” mentality is starting to be a thing of the past. All individuals, regardless of gender or age will benefit from strength training. Strength training is not just lifting really heavy weights and looking like a body builder. Strength training includes free weights, resistance bands, machines and body weight training. The benefits of resistance or strength training are numerous: increase lean muscle tissue, decrease body fat, raise metabolism, increase bone density just to name a few. In the past, many females have strayed away from resistance training due to the fear of becoming too “bulky”. The fact is that hormonally, the majority of women don’t have the chemical make-up to bulk up—in fact; strength training can lead to the longer, leaner muscle tone that so many individuals, especially women, desire. Healthy people strength/resistance train—the benefits are numerous.

7. (Part 1) Eat more meals:

This is a really hard concept to get across to people. I’m not talking about eating more calories, but I am talking about eating more frequently. Eating small, frequent meals is extremely beneficial in terms of improving body composition and maintaining energy levels. By eating every 2.5-3 hours, individuals are able to achieve more steady levels of blood sugar—thus avoiding the peaks and valleys of hunger that can lead to overeating. In other words, don’t wait until you are hungry/starving to eat—by that point, it is too late. Eating 5-6 small meals every 3 hours is one of the key components to a healthy lifestyle.

(Part 2) Nutrient Balance:

Nutrient balance goes hand and hand with eating small, frequent meals. Healthy people shoot for a balance of quality carbohydrates, lean proteins, and good fats at each meal. The majority of individuals should strive for a nutrient balance of 50% carbohydrates, 30 % fat, and 20 % protein in their diet. This can be easier to achieve if there is some carbohydrate, protein, and fat with each meal. This along with eating frequently will lead to sustained energy levels and improvement in body composition. The balance of carbohydrates, proteins, and fats, like eating frequently, will enable you to maintain blood sugar levels and avoid the peaks and valleys of hunger.

8. Fat is not a “bad’ word:

Our society has been bred to think of fat as a “four” letter word. In fact it is an essential nutrient that is incredibly important to health, wellness and body composition. I came into the fitness world in the mid 90’s right when the “low-fat” craze was at its peak. Everyone was marketing low-fat varieties of the products: cookies, cakes, etc. The problem was that people believed that since something was low-fat, they could eat as much of it as they wanted. We now that is not how the body works. The key to fat in the diet is to emphasize “quality/good” fat and limit the saturated fat. Emphasize the healthiest of fats that generally come from fish and plant products. Examples of these fats and the foods they come from include: fatty fish (salmon, mackerel, sardines, and tuna), nuts and seeds (almonds, walnuts, sunflower, pumpkin, and flax), canola, flax-seed, and olive oils. These are rich in Omega 3 and 6 fatty acids. The benefits of including quality fat in one’s diet are numerous: brain and eye function, joint lubricating, improved cardiovascular functioning, lower levels of “bad” cholesterol, hair and nail growth just to name a few. Plus, consuming quality fat gives an individual a sense of fullness and a balance to their blood sugar. So, remember not all fats are created equally and not all fats are ‘BAD”.

9. Limit “Junk” Food:

Healthy people limit the amount of “junk” food, also known as processed foods, they consume. The convenience factor is one of the main reasons why processed foods are consumed in abundance in this country. Processed foods are generally high in sodium, sugar, and saturated fats. Examples of processed foods include: white/enriched carbohydrates, fast foods, candy, chips, sweets, etc. A good rule of thumb is: if it didn’t walk, crawl, fly, swim or grow, then you should limit the amount of that item that you eat. Being a realist, I understand that the typical individual is going to eat processed/junk food. I always advise individuals to follow the 80/20 rule—eat healthy/intelligently 80 % of the time and allow yourself to have your “crave” foods the other 20% of the time. By giving yourself “cheat” meals 20% of the time, you are less likely to loose your discipline and eat the junky, processed foods the other 80% of the time.

10. Water:

I saved the most important for last. There is no getting around it; water is the bodies’ most important nutrient. Think of it from this perspective, if you are ship-wrecked on a desert island with no food, you can continue to live for about a week. If you are on that same desert island with no source of clean drinking water, you are done in less then 3 days. The body is made up of 70% water and it is crucial for all forms of life functions. A body that is as little as 2% dehydrated will begin to show physiological and biologically impaired functions due to that dehydration. You can’t get around it—you’ve got to drink your water. Water gives you a sense of fullness between meals, so keeping hydrated can lead to a lower caloric intake, which is crucial for weight loss and improved body composition. The old adage has been to drink 8 glasses a day. I’ve always recommended a higher consumption level: between 80-120 ounces a day, dependent upon the individual. The most important recommendation I can give anyone who wants to improve their health, wellness, body composition, and overall well being is to drink your water.

Bonus Suggestions: I just couldn’t limit myself to only 10 healthy habits. Here a couple of extra suggestions I have to anyone interested in improving their health and creating great habits. I promise I’ll keep it short and sweet:

Plan Ahead:

Healthy people just don’t eat when and what they want on an impulse—they plan ahead to make sure they are constantly hydrated and fueled. Whether it is packing meals for the day, planning what’s for dinner in the morning, or writing up a list before heading to the grocery store, healthy people plan ahead, which enables them to make smart food choices.

Pre/Post Workout Meals:

It is essential that you properly fuel your body before and after your workout. Think of your body as a Ferrari—you’ve got to put the proper fuel in the tank for it run well. 60 to 30 minutes prior to a workout, eat (or drink) a light meal containing 3 parts complex carbohydrates to 1 part lean protein. This will give you the energy needed as well as steady blood sugar levels to perform your workout. Then, as soon as your workout is over (within 30 minutes after your workout) consume another similar meal (preferably liquid—absorbed into the blood steam quicker then solid foods) to help replenish the nutrients burned during the workout. Make sure you don’t waste your hard work by forgetting to fuel up prior and re-fuel after your workouts.

Read Labels:

It’s not exciting, but healthy people check out the labels of the foods they eat. Reading about calorie content, fat, protein, carbohydrates, etc. is a great way to make changes in your nutrition. Also, limit sugar (10 grams or less per item) and try to eat fiber-rich foods (shoot for at least 3 grams per item—great for digestion and a sense of fullness) can get you on the way to changing your diet.

Don’t Drink Your Calories:

In this day and age of gourmet coffee drinks, energy drinks, and fancy smoothies, it can be very easy to add calories without even knowing it. Be conscience of not adding excess calories this way. Some simple changes you can make include: switching from sugary drinks to light/sugar free drinks, change from whole milk to reduced fat/skim, and of course, my favorite, drink more water. Reducing the calories you consume through drinking can make a big difference. '

Do Dinner Companions Affect Your Diet?

The following comes from SparkPeople:

Does the sex or the number of your dinner companions influence how much you eat? New research shows that depending on who they are eating with, females eat differently.

A new study in the journal Appetite observed college men and women eating in the school cafeteria. Men did not appear to be influenced by outside sources, including how many people they ate with or whether their companions were male or female. But according to the study, women were a different story. When a woman ate with a man, they ate less than they did when eating with another woman.

When women ate with a mixed group, they tended to eat less than they did in a group of all women. As soon as a man entered the equation, they ate less. When women ate with a group of all women, the bigger the group, the more they tended to eat. Why the difference? Are they eating less with men to impress? Do they even notice these factors are affecting their dining habits?

Kim Lyons' Nutrition Tips

Kim Lyons is a trainer who was formerly on the television show 'The Biggest Loser'. I've selected and edited a few of her nutrition tips. To view more you can visit www.kimlyons.com

1. Eat More Calories

A low caloric intake only slows your metabolic rate and forces your body to store calories in the form of fat. Eat a good ratio of protein, fats and carbs so you are not hungry, and are achieving your goals. Keep in mind the scale does not show water weight, muscle gain or fat loss. Go by how your clothes fit, your measurements, and if you can get one, a body composition test.

2. Slash Fat Calories

Calories from fat are easily stored as body fat, whereas calories from other foods have to be converted to fat, a process that burns calories. Stick to low fat choices. And read labels.

3. Concentrate on Natural Foods

Natural, unprocessed foods are used more efficiently by the body and are less likely to be stored as body fat. Choose fresh fruits, vegetables, whole grains, and other complex carbs as the mainstays of your diet. Natural, complex carbs are needed to make and replenish muscle glycogen, the carb stored in the muscles and liver and used to supply energy for exercise and activity. Foods like refined pasta and bread products are less effective in a fat loss program. If you limit your intake of refined products to only a few times a week, you'll notice a huge difference in your shape, definition and overall energy level.

4. Moderate Carbohydrate Intake

To speed up fat loss, reduce your carb intake so that your body has less glycogen to run on and will be forced to burn fat instead.

5. Limit Sugar Consumption

If you eat too much sugar at once, the excess can be turned to body fat. Excess sugar triggers a surge of the hormone insulin, which activates enzymes that promote fat storage.

6. Eat Enough Protein

Protein is key to weight loss. Protein provides essential amino acids to repair and rebuild muscle tissues after your workouts. Good sources of protein include white meat poultry, fish, lean red meats, skimmed milk and low fat yogurt.

7. Drink Plenty Of Water

Proper hydration is important for weight loss.

8. Eat ? Times A Day.

It is true that by eating regularly you will be less likely to binge later, but what matters is the amount of calories you consume per entire day.

Theme Song

I remember watching 'Ally McBeal' on television and how Ally was inspired to have a theme song. The character of Ally McBeal would have a song in which she danced with a baby, and the character John Cage would have the song "You're The First, The Last, My Everything" by Barry White. These theme songs were fun and inspired the characters in all that they did.

There are so many theme songs or theme tunes that can inspire you. From 'Indiana Jones' to 'Star Wars' and 'Rocky'. In 'Rocky' the audience is drawn to Sylvester Stallone's character Rocky Balboa as he runs up the infamous front steps of the Philadelphia Museum of Art raising his arms above his head as the theme song plays in the background. What a moment! An underdog who beat the odds and rose to the top. I'm personally regularly inspired by the 'Superman' theme tune by John Williams.

If you don't have a theme song, I would suggest you find one that can inspire you to keep going on your successful fitness and nutrition journey.

Stress and Emotional Eating

The following comes from Jillian Michaels, a trainer on television show 'The Biggest Loser':

' When Hurricane Katrina hit Keri's town, the stress of not knowing what was going on with her house and living in a hotel for more than a month drove her to overeat, and she quickly put on 15 pounds. Regardless of what is going on in your life, I don't want you to use food as a release from stress or to make yourself feel better. Eating right and fitting in a good workout will ultimately make you feel better than trying to solve emotional problems by eating. At the end of the day, life sometimes just sucks in a way that can't be reasoned with or rationalized. Emotional eating is not the answer — the key is to take care of yourself with a strategy that is life-affirming, not self-destructive. To succeed in the weight-loss game, you have to establish healthier patterns. '

What Would Tara Do?

Tara Costa was a contestant on Season 7 of 'The Biggest Loser', the television show in which overweight people need to lose weight in the fastest time possible. Tara was trained by renowned trainer Jillian Michaels. Although Tara didn't win the title (she came second), she was the one who inspired me the most. From the opening sequence in early episodes in which you would see a clip of Tara saying "I'm getting my life back!" to seeing her overcome obstacles as she won event after event each week, she was a true inspiration. Not to mention that during the 19 weeks, she lost 155lbs, the most for a woman on that show. Simply hearing her talk about her determination, and the way she gave everything so much heart, often had me with tears in my eyes as I watched her throughout the season.

After 'The Biggest Loser' Season 7 Finale, when asked how she felt about what she was able to accomplish on the show, Tara's response was:

"Knowing that I have inspired people across America is an amazing feeling! Now, I have a new life and I can continue to help others and share my weight loss knowledge with the world! I couldn't be happier - today is the beginning of a new life for me."

Now I'm not the best runner in the world, but today in the gym having recently seen Tara Costa in 'The Biggest Loser', I kept thinking as I ran- what would Tara do? By thinking that and being really determined, I was able to run for at least twice as long as I'd run before.

So anytime you're uncertain if you can do something, ask yourself- what would Tara do? Tara would never give up. Tara would persevere. Tara would lead by example. Tara would be an inspiration. Tara would get her life back. So feel inspired, and get your life back!

Don't Lose Sleep Over Weight Loss Goals

The following comes from WebMD.com :

People don't often consider the important role that sleep, or lack of sleep, can play in reaching individual weight loss and fitness goals. Here is some information on how sleep can affect weight loss, and a few tips on how to get a better night's sleep.

Sleep and Hunger Control - There is a widely studied hormone, called leptin that signals the brain when we are full. When the body doesn't get enough sleep, hormones in the nervous system are triggered that can lower the level of leptin. When leptin levels are low, the brain tells the body it wants more food. When you get enough sleep, leptin levels stay high and let the body know it is satisfied, thus decreasing the need to overeat.

How Much Sleep is Enough? 7 to 9 hours a night is the average amount of sleep recommended for an adult. Experts say you will know if you haven't had enough sleep if you feel drowsy during the day. The human body does not seem to adapt to sleeping less, creating a 'sleep debt' that the body will eventually demand be paid back.

How to Get Better Sleep - First, move your TV and radio out of the bedroom. Keep your sleeping area as dark as possible, as well as cool and quiet. Make a relaxing pre-bed routine, such as having a warm bath and a cup of decaf tea. Don't do stressful activities before bed. Try to go to bed at the same time every night and wake up at the same time every morning. During the day, be sure to fit in some activity. Make your 'to-do' list for the next day to keep from focusing on upcoming plans at night that can make well-deserved sleep harder to get.

A Matter Of Truth

I learned so many things as an actor at a masterclass led by renowned British actor Patrick Stewart yesterday. Patrick Stewart is most known for playing the character of Captain Picard in 'Star Trek: The Next Generation' and the four Next Generation feature films 'Star Trek Generations', Star Trek: First Contact', 'Star Trek: Insurrection' and 'Star Trek: Nemesis'.

In picking out one thing he mentioned, Patrick Stewart talked about acting being a matter of truth. This simple statement applies to so many things in life, including fitness and nutrition. It is all a matter of truth. Are you truly eating and drinking healthily? Are you really working out as hard as you can?

Only you know the real truth. So always be truthful with yourself and others, and make it so!

Don't Eat Crap!

Whatever you call it- rubbish? crap? junk? It doesn't matter. Don't eat it.

That's your advice for today, and every day.

Don't Eat Crap!

Concentric And Eccentric

Any complete movement of an exercise is known as a rep. If you do so many reps this is called a set. If for example you lift a dumbbell 15 times, have a brief rest and then continue again, have a brief rest, and then lift one more time, this would be 3 sets of 15 reps.

When lifting a dumbbell up and down there are three phases.

The first phase is when you lift the dumbbell up. It is known as the concentric contraction. The working muscle shortens, pulling the bones on either side of the joint being used closer together.

The second phase is known as the transition. You are moving from lifting the dumbbell up to putting it down. It is important that you don't release the weight through the transition and that you don't hold back on the strength you used when lifting the weight. This is so you get maximum effect from the movement and don't injure yourself in the process.

The third phase where you let the dumbbell down slowly is known as the eccentric contraction. As you lower a dumbbell during a curl, for example, the biceps lengthen, even though it's still contracted to some degree. You should never simply let the weight drop down.

If you hear someone at the gym calling out loudly and/or crashing the weight down, this is most likely that they simply aren't strong enough to hold the weight adequately. These type of people are generally wannabe bodybuilders who simply don't have the knowledge or tempered ego to do the exercise in a correct and controlled manner.

There is the occasional view that you should work your muscles to failure when lifting weights. This involves working your muscles really hard and pushing that final weight as hard as you can so that the muscle has essentially maxed out. I am not an expert on human anatomy, however this method of lifting weights is not something I personally subscribe to. I believe in having control in appropriate exercises that you do.

For the benefits of concentric and eccentric training visit http://us.commercial.lifefitness.com/Content.cfm/benefitsofconcentricandeccentricstrengthtraining

Failure

Failure can be a great teacher. It is something we should not be afraid of. However because so many people are afraid of failure it can prevent them from achieving their goals and dreams.

There are some people however who are resilient. The wonderful ability these type of people have is self-esteem. If you can build someone's self-esteem up, you can help them come through any failure and realize it's not a reflection on who they are as people, and that each failure is simply a lesson to be learned. With strong self-esteem and confidence, a person can take the hits that failure provides and grow as people.

Failures don't define people. How you respond to failures and setbacks is what defines you, and is your legacy. It's up to you to think about what you are responsible for and what you can improve upon and what you can change for the next time. And rather than get upset and judge yourself too harshly, sometimes having a sense of humor can help. What doesn't kill you will only make you stronger. There is no need to be ashamed of your failures.

Judge And Jury

When I arrived at the gym this morning I found that the rower was not in working order... again! So I called over the head Fitness Instructor to help me fix it. And indeed after a few minutes he had the rower working, at least for the time being until it gets fixed permanently. Unfortunately the whole process had delayed my workout by 10-15 minutes which would make me late for my Spin class that I currently incorporate into my workout on a Tuesday. Therefore, to make sure I didn't let the trainer who ran the Spin class down by being late, I had to compromise my workout by cutting out two exercises. Was I happy about this? Absolutely not! I made it very clear to the head Fitness Instructor through my attitude during the rest of my workout that I was very disappointed.

Being that I go to the gym often, I find myself judging the environment I'm working out in. I regularly question the gym trainers and I am very open about what I think of their classes. And for the most part, they welcome my feedback.

Now judging others is not always ideal and can be misinterpreted and come across as negative. I would never judge what any other member does at the gym for example. I would need to know their individual goals and situations to even offer an opinion. However when it comes to the gym I am working out in, it is completely my perogative to be judge and jury. After all, I wish to work out in an environment where the gym is in working order; where the trainers are positive, make it happen, and are excited by what they do, and lift you up rather than bring you down; and where I can feel truly comfortable.

Time will tell as to how I continue to do at my current gym, but don't be afraid to be judge and jury yourself about anything in your life. You choose which people to surround yourself with. You are the sum of the choices you make. And being judge and jury allows you to make the right choices for you. So do it in a positive way, but feel free to be judge and jury.

Curiouser And Curiouser

I am always curious. I ask trainers at my gym questions all the time. They have a wealth of knowledge that I want to learn from and which is so right. They occasionally have advice that I think is completely wrong, but simply asking the question, allows me to make my own choices from the answers I'm given.

In the words of Donald Trump:

"One thing I’ve learned over the years is that curiosity is a good way to stay stimulated and informed as well as young. Ever notice that children are curious about everything? That’s how they learn and the same thing should apply to adults..."

"...Curiosity also provides a starting point for discovery. It’s a bit like research--once you find something of interest, the natural inclination is to learn more about it. Sometimes it may not have anything to do with your current endeavor, but it can broaden your understanding."

And even in the words of Albert Einstein:

"The important thing is not to stop questioning. Curiosity has its own reason for existing."

So don't be afraid to be curious. Be proud to be curious.

Organic Food No Healthier? Revisited

Late last month (AKA the day before yesterday), I posted a blog entry that linked to what I had read in the Daily Express newspaper regarding Organic food. It can be located at
http://www.express.co.uk/posts/view/117216/Organic-food-no-healthier

Note that going Organic is not about nutritional value. The idea behind choosing Organic is because of the clean methods involved in the process of making these products. It is very much what the Eating Clean diet is based around.

Since posting my blog entry, I've found numerous other articles and responses on this recently published major study. Several links are posted below:

http://www.dailymail.co.uk/femail/food/article-1203015/Organic-food-nutritional-health-benefits-reveals-food-watchdog.html

http://news.bbc.co.uk/1/hi/health/8174482.stm

http://news.yahoo.com/s/nm/20090729/hl_nm/us_food_organic

http://www.independent.co.uk/life-style/food-and-drink/news/organic-food-no-healthier-than-conventional-1764448.html

http://www.stuff.co.nz/life-style/wellbeing/2704553/Organic-food-no-healthier-study

http://www.thisislondon.co.uk/standard/article-23725592-details/Organic+food+no+healthier+blow/article.do

http://www.theage.com.au/lifestyle/wellbeing/organic-food-no-healthier-study-20090730-e27z.html

http://www.telegraph.co.uk/earth/earthnews/3326624/Organic-food-is-no-healthier.html

http://www.nation.com.pk/pakistan-news-newspaper-daily-english-online/Entertainment/31-Jul-2009/Organic-food-no-healthier-than-conventionally-produced

http://www.newsdaily.com/stories/tre56s3zj-us-food-organic/

Losing Stomach Fat And Getting Lean Abs

The rest of the following can be viewed at http://www.truthaboutabs.com/get-flat-6-pack-abs.html

Here are a selection of some of the tips:

Nutrition

1. Choose whole, unprocessed organic foods, as close to their natural state as possible

2. Choose high nutrient density food choices instead of nutrient deficient processed foods

3. Fruits and vegetables (lots of vegetables) as your main source of carbohydrates instead of so much reliance on grains as is so prominent in our food supply these days. Small amounts of grains is ok, but try to focus more on veggies/fruits for your carb sources.

4. Make sure to get moderate amounts of high quality protein at each meal

5. High fiber intake to help appetite control and glycemic control (maintaining more balanced blood sugar)

6. Don't neglect an ample healthy fat intake from nuts, seeds, nut butters, organic free-range whole eggs, wild fish and/or fish oil, virgin coconut oil and olive oils, avocados, etc (helps appetite control and hormonal balance).

Fitness

1. Focus at least 90% of your workout time on high intensity combinations of full body multi-joint exercises such as variations of deadlifts, squats, lunges, clean & presses, pullups, pushups, dips, bench presses, overhead presses, and upper body rows and pulls. The other 10% or less of your workout time can be dedicated to direct abs training.

2. Focus your "cardio" efforts on shorter duration variable intensity interval training, wind sprints, hill sprints, stair sprints, jump rope, and other higher intensity (and variable intensity) forms of training instead of relying on long duration, steady-pace boring traditional cardio.

3. With your diet, don't try to be too restrictive on certain macronutrients or go too low on overall calories as this can lead to muscle loss and reduced metabolic rate. Instead, feed your body what it needs to perform optimally and build/maintain lean muscle mass... lots of whole unprocessed foods such as nuts, fruits, veggies, seeds, eggs, organic meats, etc.

Organic Food No Healthier?

I read the following article in UK newspaper the Daily Express today. It can also be read at http://www.express.co.uk/posts/view/117216/Organic-food-no-healthier and may lead you to re-thinking whether or not you choose Organic:

Eating organic food in the belief it is good for your health is a waste of money, new research shows.

Buying organic costs families 70 per cent more than standard groceries.

But shoppers filling their baskets with organic fruit, veg, milk, eggs and meat thinking that they are packed with more nutritional goodness are wrong.

The Food Standards Agency has concluded that there are no health benefits in going organic.

The agency revealed its verdict yesterday after a year-long review of all organic food research published over the last 50 years – the most authoritative investigation yet into organics.

Critics immediately slammed the £2.1billion a year organic food industry for misleading consumers – and especially concerned parents – about the health benefits of their produce.

The agency’s researchers found conclusively that expensive organic goods contain no more health-boosting nutrients than crops, meat and dairy products produced in the normal way.

Caroline Boin, researcher at the International Policy Network charity, said parents in particular had been under intense pressure to pay extra for organic food because it was healthier.

“For a long time people, and especially parents, who haven’t been able to afford organic food have been made to feel they are not feeding their children the best food or are feeding them rubbish. Studies like this can really put those fears to rest,” she said.

“People have been made to feel guilty and that for me is a disgusting thing to make people feel they are not feeding their children healthy food.”

Experts at the London School of Hygiene and Tropical Medicine, who carried out the £120,000 year-long study for the Food Standards Agency, trawled through 52,000 pieces of previous research to determine the health implications of eating organic. They rejected earlier claims that organic food had more nutritional content, like extra vitamin C, calcium and iron than ordinary food and concluded it was no better for consumer health.

Dr Alan Dangour, who led the research, said: “Our review demonstrates there are no important differences between organic and conventionally-produced food in their nutrient content. If you buy organic food because you believe it to be enhanced in nutrient content there is no evidence to support that.”

Organic food in the UK has ballooned from a niche industry into a big business which generated sales of £2.1billion in 2008.

But buying the 10 most popular supermarket organic groceries, including bread, milk, eggs, tea and mince beef, costs £27.95 compared to £16.52 for the same non-organic goods, analysis carried out by comparison site MySupermarket found.

Some products can cost much more. Non-organic broccoli costs just £1.68 per kg but the organic version costs £3.65 per kg .

MySupermarket spokesman Jonny Steel said: “Organic produce costs an average of 69 per cent more than non-organic items, so it’s up to every individual shopper to decide if they want to pay this premium.” The FSA’s dietary health director Gill Fine said the food watchdog was neither for nor against organic food. This study does not mean that people should not eat organic food, she explained.

“What it shows is that there is little, if any, nutritional difference between organic and conventionally produced food and that there is no evidence of additional health benefits from eating organic food.”

Researchers did find some evidence of higher acidity in organic fresh produce which may make it taste different, but this has no health implications. Many shoppers buy organic because of animal welfare and environmental issues or to avoid pesticides, but these issues were not considered by the Food Standards Agency research remit.

British Nutrition Foundation senior nutrition scientist Lisa Miles said some consumers had been confused by the ethical and health issues surrounding organic food.

“We need to disentangle which are ethical issues and which are nutritional issues.

“Consumers have been confused but this is why the FSA has commissioned this work to settle the score. It should really set the record straight,” she said.

The Soil Association, which certifies organic food produced in the UK, reacted with disappointment.

Association policy director Peter Melchett pointed out the study’s absence of any research into pesticides and said: “Consumers who purchase organic products are not just buying food which has not been covered in pesticides, they are supporting a system that has the highest welfare standards for animals, bans routine use of antibiotics and increases wildlife on farms.”

But Martin Rigall, chief executive of the Processed Vegetable Growers’ Association, welcomed the research findings,

“We have certainly never ever seen any evidence that organic is healthier or indeed better for the environment.

“I am pleased that they have confirmed that evaluation once and for all,” he said.

A spokesman for the National Farmers’ Union commented: “We have always said that both conventional and organic food produced in this country is equally healthy.”