weight loss

THE POWER OF CONSISTENCY

“What should I be eating for breakfast?” “Is indoor cycling a good workout?” “What can I do about my low back pain?” “Should I eliminate carbs completely?”   QUESTIONS. I get a lot of them. From friends, family and members of our health club, Breakthru Fitness.  I love questions because one of my favorite things to do is help people figure out how to address the barriers they face when it comes to reaching their goals.  But over time, I’ve changed the way I respond. I used to jump right in and start “recommending” things for people to do:   “Always focus on protein…” “Be sure you’re getting your heart rate up and pushing yourself...” “Try stretching like this...” “Let [...]

By | 2017-11-03T12:00:24+00:00 November 3rd, 2017|Fitness Tips, Motivation, Weight Loss|0 Comments

Are You Wired and Tired? 6 Steps to Boost Your Energy and Mental Focus | Part 1

“Habits are the answer to anything we want to change in life.  They control what we do, and eventually, they make what we do easy and automatic.”  – Steve Chandler Energy:  I want more of it. Don’t you?  So why is it such a battle to stay energized? Why, when we ask each other, “How are you?” the answer is more-often-than-not: “I’m SOOO tired.” What’s behind all this exhaustion? What’s sapping us of our energy?  Is it lack of sleep?  Eating the wrong foods?  Stress?  All of the above? On the flipside, what about those times where we’re really having fun or discovering a new passion and all of a sudden, we feel like we could conquer the world? We [...]

By | 2017-07-21T14:19:35+00:00 July 21st, 2017|Fitness Tips, Motivation|1 Comment

FOR RESULTS, FOLLOW THE “PROGRESS”, NOT “PERFECTION”, MINDSET

Have you ever thought that you’d found the “perfect” program for fitness and/or nutrition and decided to follow it?  And did you adopt this “perfect” program, knowing deep down, that you wouldn’t (or couldn’t!) stick with it long term?  I do that a lot.  Why do we do that?  But more importantly, how do I stop doing that?  How do I move from grasping at unattainable perfection to moving towards real progress?  Here’s how:     THE OVER DOING and UNDER DOING SYNDROME Don’t fall prey to what I call the “Over doing and under doing syndrome…” -- training extremely hard for a long period of time and then getting hurt; eating super clean (no carbs, no junk, no sugar) [...]

By | 2017-05-19T19:51:58+00:00 May 19th, 2017|Fitness Tips, Motivation|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 | 2017-05-13T18:40:01+00:00 February 17th, 2017|Fitness Tips, Weight Loss|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 | 2017-05-13T18:40:01+00:00 January 13th, 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 | 2017-05-13T18:40:01+00:00 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 | 2017-05-13T18:40:01+00:00 November 11th, 2016|Fitness Tips, Weight Loss|0 Comments

HACK YOURSELF | PART 2

What does it even mean to HACK YOURSELF?  I am not sure what others mean when they say, “hack” but for me, its about figuring out a shorter, more effective way to get something done.  The key word here is EFFECTIVE.  Meaning, it works. In HACK YOURSELF (part 1) I discussed the need for putting YOU FIRST and what that means.  Such as taking responsibility, creating a vision and the power of deciding to do something (taking action) about whatever it is you are unhappy with in your life.  And that fact that no one else is going to do it for you.  I also brought up the deep, dark secret, of focusing in your nutrition first, and how its [...]

By | 2017-05-13T18:40:02+00:00 June 24th, 2016|Fitness Tips|0 Comments

HACK YOURSELF | PART 1

Every day of every week people approach me and ask for advice on a variety of subjects: How do I get my son or daughter (or husband or wife) to start working out? I am not seeing results from my workouts: what should I do? I workout all the time but my body never changes: what am I doing wrong? I have knee pain (or back pain, shoulder pain, etc.) when I cycle or run or take a dance class: any ideas about what I should do? What should I eat? I work out every day but I’m gaining weight:  am I doing something wrong? I see the sadness, the frustration, the confusion.  So I thought I’d share some advice [...]

By | 2017-05-13T18:40:02+00:00 June 17th, 2016|Fitness Tips|0 Comments

THE POWER OF DECIDING: DO JUST ONE THING

People often ask me what I believe is the most important step to take when it comes to losing weight and getting more fit. “Should I focus on my diet?”  “What is the best type of exercise for fat loss, cardio or strength training?”  Well, if you’ve read any of my posts, you know I’ve covered these topics.  But I now have to admit I wasn’t exactly right. I’ve discovered that it’s not diet or exercise that must be conquered first:  It’s your mind.  It’s your psychology.  It’s you making a decision… it’s you deciding that losing weight and living a fit life is your vision and it’s what you want. It's the little voice inside your head that is [...]

By | 2017-05-13T18:40:03+00:00 May 13th, 2016|Fitness Tips, Motivation, Weight Loss|0 Comments
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