Fitness Isn’t a Race: Take Your Time and Enjoy the Journey

MusicAttacking your health challenges as if they are a foreign invader to be vanquished in a day of battle is not a healthy thing to do. As much as some folks in the health and fitness field love to promise easy, overnight fixes, the fact is that long-term success is going to require that you sustain healthier practices for a long time. And why hurry, anyway? Getting fit and losing weight can actually be a rewarding journey; something to savor with each new milestone achieved. Continue reading

No Purpose = No Progress: Why Is Fitness Important to You?

Would you go to work if you didn’t receive a paycheck to compensate you for your time? FitnessCoachFor the vast majority of people, the question is simply silly: what would be the point of putting in the time and effort if there was nothing to be gained?

Exercising without purpose isn’t any different. It’s not easy to find a reason to exercise when you don’t have a clear understanding of what you hope to receive in return for your effort. If you have a hard time convincing yourself to get off the couch, click ahead to continue reading. You just might walk away with a good reason to get moving. Continue reading

How to Transform Your Habits with Cues and Rewards

Habit change isn’t a quick and easy process. To change your habits, you must practice BENDALONG 0018patience and pay attention to detail. There is nothing sexy about this topic and that’s why you probably won’t see it mentioned in a diet book, magazine cover, or reality show anytime soon. Just because something isn’t popular, however, doesn’t mean it isn’t worth doing. As Mark Twain said, “Whenever you find yourself on the side of the majority, it is time to pause and reflect.”

Habit change is so essential that I feel confident when I say you won’t improve your health in any meaningful way until you confront your bad habits. Sure, following an extreme diet and exercise routine like the “Biggest Loser” contestants might help you lose weight in the short-term, but it’s unlikely to result in long-term success since it fails to address the behaviors that caused you to gain weight in the first place. Continue reading

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.

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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


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? 
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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


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