Willpower Has Its Limits: How to Make Exercise an Obvious Decision

overflow“Stop making excuses!” If you struggle with your weight, then you have probably received this advice from a well-meaning friend or fitness author. Such short-sighted advice is anything but helpful, because changing your habits isn’t so simple. Most people don’t have the luxury of being able to make fitness their top priority. How could they when they have bills to pay, mouths to feed, and work to do? It’s easier for a personal trainer who works in a gym to squeeze in a workout than it is for a married office worker with children. Continue reading

How Habits Guide Your Eating Decisions (for Better or Worse)

indulge yourselfThink about how stressful it was to drive for the first time. Backing a car out of a driveway is a complicated task for a teenage driver but with practice and a driver’s education class, it becomes an automatic habit.

According to a paper published by Duke University, 40% of the actions you perform are not actual decisions, but habits. Habits, at essence, are a time management tool. Your mind would be constantly fatigued if it couldn’t go on autopilot while you perform familiar tasks. Having to make conscious decisions all day would be overwhelming, so it searches for ways to save time and trouble. Continue reading

6 Fitness Myths Your Personal Trainer Wishes You Would Stop Falling For

iStock_000021477734SmallHave you ever purchased a book on diet, health or fitness and realized after reading 50 pages that the author is still talking about what you are going to learn once he or she reveals all?  This is a sure sign that the author’s outlandish claims were merely made to capture your attention and get you to buy the book.  The same strategy is often at play in popular magazines where the title promises the world and the content either delivers nothing you haven’t heard many times before or is filled with conflicting or even incoherent advice.

To protect yourself from misinformation, make a mental note of these six fitness myths your personal trainer wishes you would stop believing. Continue reading

7 Ways to Get the Most Out of Working with a Personal Trainer

Man1Personal trainers don’t have magical powers. Sure, they can help you get in shape, but they can’t reverse the poor decisions you make outside of the gym. Yes, they can help you lose weight, but they can’t make any promises about how long it will take. You’re the only person with the power to sustain a healthy life. Get the most out of working with a personal trainer in these seven ways.

1. Be early. Continue reading

6 THINGS TO CONSIDER BEFORE HIRING A PERSONAL TRAINER

There are many reasons you might be interested in hiring a personal trainer. Maybe you want to get in shape, but can’t motivate yourself to exercise alone. Maybe you can motivate yourself to exercise alone, but don’t have a structured training routine. Maybe you do have a routine, but aren’t sure you’re performing the exercises correctly. If you need guidance and support to achieve your fitness goals, consider these six things before you hire a personal trainer.

1. What do you hope to accomplish by working with a trainer? 
Continue reading

7 WAYS TO DEAL WITH NEGATIVE INFLUENCES AND TOXIC PEOPLE

There’s a restaurant on every block, pastries in the break room, cookies in the cabinets Woman choose between cake and appleand friends offering treats that are oh so delicious! Tempting, right?  But also terribly distracting when you consider your health and fitness goals. How can you make good decisions when you’re surrounded by temptation? Deal with negative influences and toxic people in these seven ways.

1. Stay away from irresistible temptations. Continue reading

5 REASONS WHY YOUR MINDSET AND SOCIAL ENVIRONMENT ARE CRUCIAL FOR FITNESS SUCCESS

one couple man woman exercising workout fitnessMotivation, while useful, is fleeting in nature. There is nothing wrong with wanting to look fit in a bathing suit, beautiful in your wedding dress, or impress past classmates at your high-school reunion. But what do you think will happen after your wedding, reunion, or vacation? You’ll probably find yourself complaining about how hard it is to “stay motivated” (and end up right back where you started). If you want to remove yourself from the vicious cycle of Yo-Yo weight-gain, then you need to address your mindset and social environment. Below are five reasons why your fitness success depends on it. Continue reading

10 HEALTHY HABITS THAT WILL HELP YOU SAVE TIME AND MONEY (PART II)

You might think that the harder a fitness plan is, the better your results will be. Sounds Breakfastlogical, but you would be mistaken. People who sustain a healthy weight do everything they can to make the process as painless as possible. They keep things convenient by choosing a fitness plan that meets their budget, schedule, and living arrangement. If you’d like to get fit on your terms, practice these healthy habits that save time and money.

Note: If you missed part one of this series, which contained habits 1-5, you should probably read that first. Continue reading

10 HEALTHY HABITS THAT WILL HELP YOU SAVE TIME AND MONEY (PART I)

Happy Woman with ChildGetting fit and healthy doesn’t have to be an inconvenient process that costs a lot of money. I know this might be hard to believe, but your bank account could benefit from the pursuit of health and fitness. To lose weight and feel great on any budget, implement one of these ten healthy habits to save time and money.

 1. Keep a water bottle at your office desk.

If you work a job that requires you to sit at a desk most of the time, then it’s probably not Continue reading

7 WAYS TO OVERCOME CRAVINGS AND BE A MINDFUL EATER

Whether you are looking to lose weight or simply stay healthy, I strongly suggest that you go beyond having a “diet” and think about your relationship with food.  This may not sound like fun but the great thing about this week’s topic is that this one is all about improving the quality of your experience when eating.  Simply put, mindful eating is another way of enjoying real food more.

Healthy SaladTo get started, ask yourself a few questions.  Are you aware of the thoughts and feelings behind your eating decisions? Can you tell the difference between hunger and a craving? Do you treat eating as an opportunity to nourish your body, or do you see it as a mere distraction that interrupts your day? If those questions piqued your curiosity, then you should apply these seven ways to be a mindful eater.

1. Slow down at the dinner table.

Mindful eaters don’t shovel food down their throat without thought-process. According to the British Nutrition Foundation, your body doesn’t feel satisfied until 15-20 minutes after consuming a meal. If you’ve ever cleaned your plate at a Continue reading