Phil Dozois

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So far Phil Dozois has created 89 blog entries.

BE A ROAD WARRIOR – 5 TRAVEL TIPS TO HELP YOU STAY FIT AND HEALTHY WHILE ON THE ROAD

Reality is that we can always find an excuse to justify bad choices when it comes to working out and eating healthy.   Our “default mode” will probably be to gravitate to eating a little too much of the things we shouldn’t and moving less than we should, which is not the ideal combination.  And this is never more true than when we are on the road traveling and out of our home element – being away on the road places additional stresses on our health and fitness regimens. Therefore, DECIDING what you are going to do ahead of time is always ideal.  Then, in the moment, if you take a second to be mindful, chances are going to be in [...]

By |April 1st, 2017|Fitness Tips|0 Comments

DELAYED GRATIFICATION: THE SECRET TO SUCCESS FOR GETTING (AND STAYING!) FIT, WEALTHY, LEAN AND HEALTHY

    Spring is upon us. It’s time to dust off winter (or whatever they call it in Southern California), take a deep breath, and ready ourselves for a new season. By the way…how are your New Years’ resolutions coming? Have you met any of the goals you set? I wanted to give you a little advice on a new type of training.  It’s called DELAYED GRATIFICATION training.  Sounds fun, right? Well, here is the deal.  We all know that although we search out the perfect class, workouts and/or diet… it’s STICKING TO IT that is the hard part.  Right?  Especially in those moments where what you want in the moment, like a big piece of CHOCOLATE CAKE, may conflict [...]

By |March 17th, 2017|Fitness Tips, Motivation|0 Comments

PHIL’S SECRET “GET LEAN” EATING HABITS (AKA – YOU CAN’T OUT EXERCISE A BAD DIET)

My philosophy on clean eating has always been to focus on HABITS and not a DIET. Although we do recommend and create meal plans, I prefer the idea of guidelines that promote HABITS vs. DIET.  Why is that?  I believe, if we want to make changes that are consistent, over time, they have to be habit based. Here are few examples: Eat a little less than usual. Sounds simple and it is and very effect. Example: Eat half your sandwich, or remove the bread, split your dessert… see how easy it is? Eat each meal slowly and stop eating BEFORE you are full. Learn to SLOW DOWN and you’ll find you’ll end up eating less. Learn to stop BEFORE the [...]

By |March 3rd, 2017|Nutrition Tips, Weight Loss|0 Comments

WHEN MORE IS NOT BETTER: MINIMUM EFFECTIVE DOSE (MED) TRAINING

A Minimum Effective Dose (MED) is defined as the smallest portion of a drug or other consumable that will produce a desired outcome. How does this apply to exercise and why is this SO IMPORTANT when it comes to training?  Or to weight loss? And why should you even consider it? If I want to drop WEIGHT, isn’t doing MORE… better?  More workouts, more cardio, more dieting.  So, let me ask YOU:  over the long term, how do you think that's been working? More is not better.  In fact, the greater challenge is resisting the temptation to do more.  Exercising MORE can push you to eat more (or worse – OVER-eat more).  Here’s the way to adopt a MED approach to [...]

By |February 17th, 2017|Fitness Tips, Weight Loss|0 Comments

3 WAYS TO INCREASE MENTAL FOCUS, IMPROVE ENERGY AND LOSE FAT (AND IT’S NOT WHAT YOU THINK)

Even fitness professionals have goals when it comes to their strength and fitness.  And I’m no different. I have been training consistently.  I was doing my strength workouts 2-3 times a week, my cardio interval workout 2-3 times a week.  I was pushing myself, and working hard.  But I wasn’t making progress.  So, I cleaned up my diet, too.  I limited the number of processed carbs (fast-burning white carbs like sugar, bread, pasta and rice) I was eating, increased my healthy proteins (chicken, grass fed beef, turkey) and I even starting taking supplements (pre-and post-workout – multivitamins, fish oil, calcium and magnesium) to improve performance and my recovery… There it was, right in front of me… the reason I was [...]

By |February 3rd, 2017|Fitness Tips, Weight Loss|0 Comments

STOP EXERCISING. START TRAINING.

   “We don’t rise to the level of our expectations, we fall to the level of our training.” -Archilochus How is it going so far this year?  Are you on track with your goals?  As we enter the third week of January, when many people have already given up on their resolutions, are you finding yourself in an exercise rut as you work toward your new lifestyle change? Well, then… stop exercising! Exercise is a temporary solution to a permanent issue. Instead of exercising, you need to start training. Training is ongoing. When you train, you are trying to get in better physical shape, to stay in better physical shape or to accomplish a specific goal. Let's say you have [...]

By |January 20th, 2017|Fitness Tips, Motivation|0 Comments

QUICK FIX OR LIFESTYLE CHANGE? THE CHOICE IS YOURS

We have become a nation of instant gratification. Thanks to technology, we expect things to be, literally, at our fingertips at any given moment. Because of this, when we don't receive the favorable results we're after, we tend to think the effort isn’t worth it and we move on. But some things take time; in fact, they take an entire lifetime. Some people have completely “let themselves go” for years, and then might expect to be able to transform themselves in their first 30 days back in the gym.  This rarely, if ever, happens.  So, in order to be successful, what we are really looking to transform are your HABITS.  They say that the best way to create change in [...]

By |January 13th, 2017|Fitness Tips, Motivation|0 Comments

NEW YEAR, NEW YOU!

The New Year is here… and just like that, you have a chance to clean the slate and move forward into a whole New Year.  Regardless of how 2016 went for you, now is your chance to either ride your successes or create new ones.  Resolutions are not always successful -- and you’ll read why below – so I want to share some tips with you to help you meet your 2017 goals. New Year's Resolutions have been a common tradition since the Babylonian era. It's a time to reflect on the past year and look forward to self-improvement in the new. Unfortunately, most of us are guilty of giving up on resolutions almost as quickly as we make them. [...]

By |January 6th, 2017|Fitness Tips, Motivation|0 Comments

STRENGTHEN YOUR CARDIO WORKOUTS

“The long walk to NOWHERE… “.  That's what I call that long, slow cardio session on the treadmill which is meant for weight loss (or most specifically, fat loss).  The question is:  Is it effective? What if I told you that multiple studies have shown that participants who used ONLY cardio to lose weight OR used cardio along with diet had very little success versus those who focused on STRENGTH TRAINING along with DIET?   The main reason that a cardio-only or cardio-and-diet approach fails is simple:  the body adapts.  It LEARNS, and it learns FAST, becoming efficient, which is NOT a trick you want to teach it if what you want is to drop body fat. But I want to [...]

By |November 24th, 2016|Fitness Tips, Weight Loss|0 Comments

WHY STRONG IS BETTER THAN SKINNY

Can we have a real talk about results-based training?  And what I mean is, I really want you to hear what I’m saying about this.  Better yet, listen, please:  because I just can’t stand the fact that people still think CARDIO is the way to lose weight.  It’s NOT… at least it’s not the best way to lose FAT weight (which, I’m guessing, is what you’d really like to do). I’m sure there are a few studies out that advocate cardio as a way to lose weight, but for now, let’s not talk about weight loss.  Let’s discuss FAT LOSS.      PEOPLE WANT TO LOSE FAT, NOT WEIGHT Everyone I have ever talked with in the last 25 years [...]

By |November 11th, 2016|Fitness Tips, Weight Loss|0 Comments