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August 8, 2013

Adopting A Healthy Diet Mindset

Before you decide to get going on your healthy diet, it’s vital that you get yourself into the proper mindset to begin.

Those who don’t begin their diet with the right mindset are going to be far more likely to fall off the bandwagon a few weeks in than those who are fully committed and ready to face any challenge head-on.

This said, let’s go over what you need to be doing to ensure that you are in fact in the proper frame of mind.

You’re Willing To Accept Mistakes

The first thing that you must be ready to do is accept mistakes. If you are expecting yourself to be absolutely perfect as you go about this process, you’re setting yourself up for problems from the very start.

Mistakes will happen and it’s how you deal with those that determines your success.

You’re Focusing On Effort

Second, you also need to be more focused on effort than on outcome. Weight loss is rarely linear and instead, you will see faster periods of weight loss and slower periods of weight loss.

If you let every little slump throw you off entirely, you’re never going to move forward and see the results that you’re after.

Focus on giving maximum effort. That is what you can control. Don’t focus on something that is out of your control or you will end up feeling powerless.

You’re Ready To Be Flexible

It’s also vital that you’re prepared to be flexible in your approach. Life will always happen and it may get in the way at times with the diet you’re using. You need to be flexible in dealing with this.

You want to be able to adjust your diet as you go along depending on what life throws your way.

If your diet is so rigid that one small slip-up throws the entire thing off track, you likely won’t be following that diet for long.

You’re Thinking Long Term

Finally, you need to be focused on long-term thinking.  This is not going to be a quick-fix, but rather, changes that you are making from here forward.

If you’re ready to abandon the habits you’re adopting right now as soon as you reach your goal weight, chances are you won’t be reaching your goal weight in the first place.

So keep these points in mind and make sure that you are setting yourself up for success by getting in the right frame of mind. It really will make all the difference.

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August 7, 2013

Three Great Weekend Fitness Excursions

If you’re getting tired of hitting the gym day in and day out and want to incorporate some additional exercises into your fitness plan, weekend excursions are a perfect idea. These will get you out and active, all while bringing back the enjoyment that you may be missing in your workout routine.

While working with a good personal trainer is definitely vital to preventing workout boredom, sometimes it’s just a change of scenery that you really need.

Let’s go over some quick weekend activities that you should consider trying out that will all test your fitness level and take it to new levels.


The very first activity to get in is a simple hike up a local hilly area or mountain. Hiking is great because it’s lower impact if you’re a runner and are often pounding the pavement and it’ll also help to build up your lower body strength as well.

If you’re hiking quite intensely, you can easily burn up to 600 calories or more per workout, so don’t think that it’s one that won’t bring fat loss results – even though you’re walking, it’s still very intense.


Kayaking is another fun outdoor adventure to try out that will build up your upper body strength as well as your core.  Going out on the water can make for the perfect afternoon activity that will also provide great stress relief at the same time.

This sport will also test your reaction time quite heavily as you’ll need to be reacting very quickly to each wave that comes your way.

Road Cycling

Finally, the last activity to consider getting in is road cycling. Even if you do typically do cycling exercise while in the gym, getting out on a real bike and cycling on the open road will offer a while new experience to your training while boosting your fitness level dramatically.

You may even consider entering a cycling race if you really want to step your motivation up a notch and make sure that you stay fully committed to your program plan.

So next time you’re looking for something to do on the weekend, consider any one of these activities. They’ll all take your fitness up a step and add more excitement into your workout plan.

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July 30, 2013


Tried to put as much humor in a relatively sad topic as I possibly could:


Mexico, you have now control the most coveted spot in the world….well, not really. The United Nations just announced a week ago that Mexico is now the most obese developed country in the world, edging out the US 32.8% to 31.8%.

This means that one in 3 people there has a BMI of over 30. This has HUGE (pun intended) implications for health and society. The more developed countries fall into this obesity, the worse our future healthcare concerns will be for us and our children.

SIDE NOTE: Mexico’s obesity rate among children tripled since 2003. So unless parents start changing what they feed their kids, it doesn’t look like the obesity cycle is likely to break.

Don’t get too sad though – according to the BMI calculator I AM OBESE TOO. The United Nations clearly isn’t taking into account all of the Mexican bodybuilders that are swaying their results.

Apparently being short and muscular isn’t calculated in the BMI chart for someone who is 5’ 5”.

I don’t know about you, but I think I MAKE OBESITY LOOK GOOD.

Back to the main issue – Why and how did they beat the US so quickly?

The smart people attribute it to “a more Westernized diet, physical inactivity, urbanization, rural-urban migration and some maternal-fetal factors” and “genetic factors inducing a higher predisposition to accumulate abdominal fat.”

But I think it might have something to do with all of the quesadillas, not the burgers and fries. YA KNOW?

So what does this all mean?

1) Mexico is moving up in the world, that’s for sure, but along with great power comes great headaches, and this one doesn’t seem like it is going to go away anytime soon.

2) If you are of Mexican decent, you might need to watch out even more closely to what you are eating because your ancestry set you up with some genes that might make it even easier for all of that delicious guacamole to be stored as extra insulation for the winter. NAH MEAN?

Stay away from those churizos,


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July 29, 2013

Good Self VS Bad Self

Let me ask you a question…

How do you talk to yourself?

At the end of the day, there is only one opinion we cannot ignore – our own.

“It took me a long time not to judge myself through someone else’s eyes.” -Sally Field

I don’t know why some people care so much about others opinions.

The most important opinion is your opinion of yourself.

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”

When we get upset or have something we need to really focus on, be it a big presentation, a really hard workout, or even while we calm ourselves down after something bad happens, we hear this voice.

Some of us have truly self destructing internal mental dialogues, while others learn how to harness this powerful ally and use it to push themselves further.

Does yours say:

“You got this.”
“Let’s go. Keep pushing.”
Or in the case of a needed calm down, “It’s alright. Just relax. Not a big deal.”

OR does your mental dialogue resemble something like this:

“Here we go again. You always mess up.”
“I don’t want to. I always fail.” others
Or in the relaxation case “I can’t believe them! They have some nerve!”

I’m not saying you have exclusively one kind of self-talk over another. I am only saying that usually you can tell, if you are honest with yourself, which tone predominates.

“You have to expect things of yourself before you can do them”

There has been a lot of talk in the self-improvement world over whether or not self-talk is a powerful tool or a hindrance.

I believe it can be either, depending on how you view yourself.

Self-talk will always REINFORCE what we already believe unless we take action to correct ourselves and do something about it.

For me, my self-talk usually sounds like the first list “Let’s go. Bring it” but occasionally, I find myself thinking “No, not again.”

“It’s not who you are that holds you back, it’s who you think you’re not. Author Unknown

When I do hear a voice like that, I always stop myself and ask “Why?” Many times, the answer surprises me.

“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.”

They will be almost comical when you turn over those stones and see that oftentimes these negative thoughts are just remnants of failures in the past that have grown unchecked.

“If you hear a voice within you saying, ‘You are not a fitness person,’ then by all means go to the gym and that voice will be silenced” -Sam Bakhtiar

Perhaps it was a botched history presentation in middle school or a missed foul shot in a basketball game. (in my case not making the team in 9th grade) or The fact that my Dad left my mother and I when I was only 3 years old.

Yeah, here is my dirty laundry. I have daddy issues. That’s why I became the dad that I always wanted to my children.

Whatever it was, many times it does not have any real effect on your current performance.

As a matter of fact it can be used to FUEL your performance.

You are certainly a different person than you were in the past, and should expect to behave differently under pressure situations.

And if all this fails, just remember that nothing is the end of the world and that no one else in the boardroom, audience, etc. cares about this as much as you do, so they probably won’t care if you mess up or not.

So – the next time you have something major and you start getting psyched out, check your internal voices and ask them why they are saying what they are.

Oftentimes you will laugh at the real reasons, and from there, be able to correct it that internal voice to say WHATEVER YOU WANT IT TO SAY.

Be your best supporter, not your worst enemy.

Talk to you soon,


PS – I am from the hood so I use “Smack Talking” as motivation to push myself. When I talk “Smack” I HAVE TO BACK IT UP. I tell these young trainers everyday that at 40 I still look better than them. Now the old man has to back it up. Yeah baby BRING IT YOUNGLINGS. FORTY IS THE NEW TWENTY.

PPS – Stay tuned as tomorrow I will talk about STRESS and how it can make you FAT. I will also introduce you to
a brand new program and a lady who turned a HUGE tragedy into a victory. DO NOT MISS

PPPS – PUT AUGUST 17TH on your calendars. Our trainers and fitness family is going to the beach. Food, fun, did I mention food and more food. I am thinking of some volleyball. I got two weeks to work on my vertical 😉

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