Eating For Fat Loss [Podcast]

By now you are probably aware that the term, eat clean, has nothing to do with washing your food and has everything to do with eating in a way that promotes fat loss.

While it may sound simple enough, it’s pretty challenging to stick with a clean eating plan. I suppose if it were easy then everyone would be lean and confident about their body.

So what is the secret to long-term, clean eating success?

In this episode of the “Fit Over 40 Challenge” show I outline and give you 4 secrets to doing just that.

You can listen below or download to your phone from iTunes.

If you want to get a jump start to eating clean you can join the “7 Day Jump Start For Fat Loss” here 

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No Time To Cook? Get Healthy Fit Foods Delivered to Your House {Podcast}

Who would have thought that an epic idea was created from sitting in a cubicle and getting what she calls, “cubicle butt!” Well that is exactly where Michelle Weinstein came up with the idea to start Fitzeefoods.com.

head-shot-michelle-weinsteinIn this episode of the “Fit Over 40 Challenge” I had the privilege to speak with Michelle about her healthy delivered food company as well as her passion about health and fitness. Michelle, not only talks the talk but walks the walk. She holds herself accountable for her wellbeing and health.

As with most people who are successful Michelle has a strong “why” for her making a health and fitness a priority.

Not only does Michelle have a strong passion for her own health and fitness but she also wants to educate and give back. She is also the founder of “The Live Well Project” where she helps educate, inspire, and invest in young girls.

If you would like to follow or learn more about Michelle you can find her on Facebook, Instagram, LI, or other social media channels.

Oh, and Michelle has been kind enough to offer a 20% off discount for our tribe. If you want to try Fitzee Foods you can go to www.fitzeefoods.com and at check out put the code dave20 in and get 20% off your first order. Hurry though this offer is valid until the end of November.

As always I hope you get tremendous value from this.

In health,

Coach Dave

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{Podcast} Day 1 of the 6 Days to a Stronger Core Challenge

In this episode of the “Fit Over 40 Challenge Show” I am excited to present to you my very first challenge for you. Today I introduce to you the “6 Days to a Stronger Core Challenge.”

6 Day Core ChallengeI know that with technology and the cultural we live in we have become more prone to sit for long periods of time. Over the years I have had many clients complain to me about back pain and stiffness. One reason is their core is weak. Also, I have had many people come to me asking me how they can get lean and get that “6 pack” ab look. When I tell them it requires doing more than just a ton of ab exercise they are perplexed. 

Having a strong core is a two part strategy and in this challenge you will learn what to do to get you started on a stronger and leaner mid section.

For the next six days I will present each day’s challenge to you through this podcast but if you would like to get the challenge in written form you can get the link ( in the comments section below) to have it emailed daily to you!

I am looking forward to hearing about the results you get from starting this challenge.

If you would like to get the digital version of the challenge you can fill in the info below and you will get it sent to you over the next 6 days!

Committed to your success,

Coach Dave

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3 Biggest Core Strength Myths

3 Core Strength Myths

Over the years potential clients or my coaching clients at some point have either asked me how they could get 6 pack Abs or asked how can they get a stronger core because they either have back issues or want to prevent it. Now, unfortunately in the fitness industry their is a ton of information out there and some if it is just not accurate. So today my goal is to debunk 3 Core Strength Myths that I commonly hear and see posted on the web!

Myth #1 – The Core is just your abdominal muscles 

When you hear someone mention or reference the core do you think they are referring to the abdominals? Most people I speak with think that the core consists of only the abdominals. And although you would be correct somewhat, the core consists of much more than your abs. Now not to get too scientific with you but the core consists of a lot more. Major muscles included are Core strength myths the pelvic floor muscles, transversus abdominismultifidusinternal and external obliquesrectus abdominiserector spinae(sacrospinalis) especially the longissimus thoracis, and the diaphragm. Minor core muscles include the latissimus dorsigluteus maximus, and trapezius.

So you can see that the core is much more than just your abs!

Myth #2 – If I have a Strong Core, I’ll Have a Flat Stomach or 6 Pack Abs

Sorry to disappoint you but you could do crunches all day long 7 days a week and you still might not have the 6 pack ab look you are shooting for. The reason is because actually how lean your stomach is and the showing of your abdominal muscles has much more to do with your nutrition thanks the strength of your abdominals.

You may have heard it before but sound nutritional habits and diet have a much greater impact on you looking lean and losing weight than the actually performing of the exercise.

The funny thing is I once had a client that told me I don’t care what exercises we do throughout the 50 minutes of our session but the last 5 -10 all I want us to focus on is my abs. Well, after several weeks she said to me that she was upset because she was not seeing results and getting the cut look with her abs. She told me this was unsatisfactory to her and she was going to quit. I asked her if she had changed her diet like we talked about and she said, “not really!” Well we had a heart to heart and after me finally convincing her and telling her  that we could do ab exercises all day long and but unless you change your diet your not going to see the results you want. Finally she changed and eventually saw some results but again it came down to her nutrition more than the doing of the exercises.

Myth #3 – A Strong Core Helps Prevent and Reduce Lower Back Pain 

I have to admit that earlier in my coaching career I believed this to be true. However, after working with some chiropractors and me always conning my education I began to understand more about the movement and function of the body and how low back pain can be more than just a weak core. In honesty there could be a million different reasons for lower back pain. And although this may seem counterintuitive actually doing more exercises like crunches can lead to a higher risk of back pain. In the video below Dr. Stuart McGill does a really good job of explaining how flexing the spine repeatedly can lead or eventually cause a disk bulge. I love this quote from him in the video, “Optimal back health doesn’t come from doing nothing, it comes from doing the perfect optimal amount, not too much and not too little.”

 

Now if you are looking to get a leaner, healthier and stronger core I have a solution for you. It is what I call the “6 Days to a Stronger Core Challenge.” All you have to do is click on the image below and sign up to get you started on a strong and leaner core!

Core ChallengeIn Health,

Coach Dave

 

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{Podcast} Do you still want to reach your Fitness Goals by the end of the year? Listen Now

Have you reached your fitness goals for 2016? If not, and you are still looking to reach those goals that you set back in January? If so, then this show episode is for you. In it I talk about how this is the best time of year to:

– Reflect

– Take Inventory

– Set or Re-Set Goals

– Plan

After you listen to this short podcast you will have reflected back on the first half of the year and also developed a plan of attack to reach those goals you set for yourself back in January by the end of 2016!

I take each one and break them down individually and give you my new way of setting goals that is different than the most traditional way we usually set goals!

If I can be of any assistance to you please don’t hesitate to reach out and email me or call me!

In health,
Coach Dave

P.S. if you need a quick 7 day jump start to get that fat loss going then enter your information below and get take the challenge!

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Tony Horton the P90X Creator says ‘Aging is For Idiots’ and you can be Fit Over 40

Do you feel like now that you are over 40 you can no longer be fit? Do you believe that you are fasting than ever and nothing you do is going to stop that? Well,  I know someone who completely disagrees with you and he so to speaks puts his money where is mouth is. That person is Tony Horton the creator of P90X and his newest workout  22 Minutes Hard Corp. He is 58 years old and is in amazing shape.

I had heard of Tony several years ago when P90X first came out but I had no idea who or what he really stood for. As I have followed him and learned more about his approach to fitness and health I have gained great respect. In this article and video he did for CNBC you will learn his mantras and tips for staying motivated and being fit. You too can do this and I hope this video and article gets you motivated and realize as Tony say’s “Aging is for Idiots!”

Original article by CNBC Contributor Diana Olick  You can read it here.

If I could be of any assistance or you need help getting started on a fitness program please don’t hesitate to email me or call me.

In health,

Coach Dave

P.S. If you want a real quick and easy way to get started on your fitness journey then enter your information below and get started on my ” 7 Day Fat Loss Jump Start Program.”

 

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4 Simple Mind Tricks

Are you struggling with self motivation? Having a hard time getting yourself to your regularly scheduled workouts? Finding more and more reasons to cheat on your healthy diet?

You are not alone and today in this episode of Fit Over 40 Challenge I’ve got 4 Self Motivating Mind Tricks that will help you lock onto your goals and finally get the results you want.

Show Notes

Are you struggling with self motivation? Having a hard time getting yourself to your regularly scheduled workouts? Finding more and more reasons to cheat on your healthy diet?

You’re not alone and today I’ve got just the 4 Self-Motivating Mind Tricks that you need to lock onto your goals…

A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you’re genuinely motivated?
* Motivation will tell you to get out of bed for an early workout.
* Motivation will nag you to put down the doughnut.
* Motivation makes passing on fries a reflex.
* Motivation makes a sweat drenched workout exciting.
* Motivation constantly reminds you why you do what you do.
4 simple mind tricks for fat lossSelf-Motivating Mind Trick #1: Pinpoint Your Motivator.

Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?

Once you uncover your personal motivator you’ll find that motivation flows quickly your way.

Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to ‘Be thinner’ or ‘Look more attractive.’ Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.

Here are some possible motivators…
* I want to have more energy to keep up with the kids.
* I want to improve my health through weight loss to extend and improve my life.
* I want to lose 15 pounds before my vacation.
* I want to restore my confidence to wear sleeveless shirts.
* I want to regain my figure to impress and attract my significant other.
Self-Motivating Mind Trick #2: Make It Official.

When you write something down it suddenly feels official, doesn’t it? Write down your motivator for getting into great shape, and post it where you will see it often—next to your alarm clock, on the bathroom mirror, or in your car.

Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.

Self-Motivating Mind Trick #3: Be Practical.

It’s game plan time. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won’t stick with.

With any weight loss goal it is important to 1) maintain a healthy low-calorie diet, and 2) participate in a consistent and challenging exercise program.

Plan a routine that will fit into your schedule and you’ll be more likely to stick with it. Also choose an exercise program that you enjoy—don’t force yourself to jog everyday if you hate jogging.

Self-Motivating Mind Trick #4: Call For Backup.

Enlist the support of your friends, family and co-workers. Tell everyone about your goal to lose weight and get fit, you’ll be surprised how supportive most people will be. By being open about your goals you’ll likely be an encouragement to others to make healthy changes in their own lives.

The most effective way to ensure that you meet your goal is to enlist my support, your personal trainer. Together we will identify what really motivates you. Together we will design a workout routine that fits into your schedule and into your life. And together we will see it through until your goal is met.

Get started on the program that will transform your life. Start today with the 7 Day Fat Loss Jump Start Program. Just enter your info below and you can get started changing your life today!

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21 Reasons You Need to Listen to This

In this episode of the Fit Over 40 Challenge I acknowledge the frustrations that people have when it comes to their body and I talk about my weight loss journey struggle as a boy and adult however, I give 21 reasons and rewards that exercise can give you. My whole goal with this episode is to light a fire under you and get you to take action on becoming fit and healthy.

Below you will find the list of 21 reasons and rewards that you can print out and look at them to keep you motivated.

1. You’ll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.

2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.

3. You’ll be less stressed: You have enough stress in your life—it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.

4. You’ll have more energy: WebMD tallied research studies and concluded that 90% prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it with the most powerful tool available: exercise.

5. You’ll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.

6. You’ll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.

7. You’ll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.

8. You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.

9. You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.

10. You’ll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.

11. You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.

12. You’ll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.

13. You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.

14. You’ll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.

15. You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout.

16. You’ll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.

17. You’ll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.

18. You’ll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.

19. You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.

20. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!

21. You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places.

In health,

Coach Dave

P.S. If you are looking to take a challenge to get you jump started on your fat loss then you can get the “7 Day Fat Loss Jump Start program that I use with my new clients below. Let me know how I can help!

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Learn How a Busy Entrepreneur and Dad of 2 Makes Fitness a Priority [Podcast]

Brian Horn's Transformation In this podcast episode I had the honor of interviewing Brian Horn.

Brian is a serial entrepreneur, a husband, and a father to two kids. He is extremely busy running his company and being a great dad and husband. However, Brian realized he was going about his fitness routine all wrong and hired a coach. In just a short time (12 weeks) he started to see a drastic change in his body.He shares his transformation story with us and his big “why” behind why he makes fitness a priority.

Also, he shares some really cool tips on how he schedules his day plus how he handles cravings and cheat meals. Finally, I think you will like his quick workout tip that will save you from doing long hours of boring cardio.

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47 Inspirational Quotes to Help You Get Fit

47 Inspirational Quotes to Help You Get Fit!!

41 motivational quotesI can remember when I was a kid my mom would throw out different motivational sayings to pump me up or for me to bounce back when I was feeling down. Also, I know it is not the best trait to have, although some people like myself, seem to think it is ok but I hate to lose! Yes, I don’t like to lose and my friends who play weekend sports like volleyball know it!!

Anyway, I guess that is whey I love motivation quotes so much because it helps me process the loss. So, since I always share a motivational quote with my OTF members I thought I would share some of my all time favorite ones with you! Why 41? I don’t know maybe I will continue to add to this list! Here are the 41 fitness motivational quotes I love!

 

1.)  Mohammed Ali

“It’s lack of faith that makes people afraid of meeting challenges, and I believed in myself.” 

2.) Michael Jordan 

“Some people want it to happen, some people wish it would happen, others make it happen!”

3.) Dan Gable

“Gold medals aren’t really made of gold. They’re made of sweat, determination, and hard to find alloy called guts.”

motivational fitness quote4.) Michael Phelps

” You can’t put a limit on anything. The more you dream the farther you get.”

5.) Arthur Ashe

“One important key to success is self confidence. An important key to self confidence is preparation.”

6.) Jimmy Valvano 

“Don’t give up…don’t ever give up!”

7.) Vince Lombardi

“Winners never quit and quitters never win!”

8.) Evander Holyfield 

“It’s not the size of a man but the size of his heart that matters.”

9.) Babe Ruth

“It is hard to beat a person who never gives up!”

10.) Dara Torres 

“You don’t have to put an age limit on your dreams!”

11.) Lindsey Vonn

“When you fall get right back up.”

12.) Derek Jeter

“There may be people that have more talent then you, but there is no excuse for anyone to work harder than you do.”

13.) Serena Williams

“When you lose you get up, you make it better, you try again.”

14.) Charles Barkley

“If you are afraid of failure you don’t deserve to be successful.”

 15.) Tom Landry

“Today, you have 100% of your life left.”

16.) Unknown 

“Get Fit in the gym, lose weight in the kitchen.” 

17.) Manny Pacquiao

“With God, hard work and focus, I can accomplish what is ahead of me.” 

Rondo Rasey18.) Ronda Rousy

“To be the best in the world you can’t cut any corners. Every little thing counts.” 

19.) Ray Lewis

“Everyday of my life, I’m trying to find a different way to get better.” h

20.) Emmitt Smith

“I may win and I may lose, but I will never be defeated.”

21.) Peyton Manning

“It’s not wanting to win that makes you a winner, its refusing to fail.” 

22.) Don Mattingly

“If you don’t second guess yourself, then you aren’t trying to get better.”

23.) Mia Hamm

“A winner is a person that gets up one more time than she is knocked down.” 

24.) Magic Johnson

“You’re the only one who can who can make the make the difference. What ever your dream is, go for it.” 

25.) Steffi Graff

“You can’t measure success if you’ve never failed.”

26.) Tim Tebow

“Along the way, there’s going to be a lot of obstacles, a lot of adversity, a lot of people telling you you’re not good enough. I’ m here to tell you that you are!” 

27.) Terry Fox

“Dreams are made possible if you try.” 

28.) Walter Payton

“Remember tomorrow is promised to No One.” 

29.)Cal Ripken Jr.

When things happen to you in the worst way, you live with it, you go over it, you think what else could I have done.” 

30.) Dan Marino 

“You can do more, you can always do more.” 

31.) Jillian Michaels 

“When you have less time to workout, how you workout becomes significantly more important.” 

Fitness Quote by Carly Patterson32.) Carly Patterson

“Who ever you are, whatever your dream, you have to be strong in your head and strong in your heart. Be strong. There is no quitting in the person who wants it bad enough.” 

33.) Jim Rohn

“The body achieves what the mind believes.” 

34.) Danica Patrick

“Sometimes the easiest person to fix is yourself.” 

35.) Maria Sharapova 

“My family and I built my whole career from scratch.” 

36.) Jordy Wieber

“It will hurt. It will take time. It will require dedication and sacrifice. You will need to push your body but, I promise you when you reach your goal it is all worth it.” 

37.) Nike

“Just do it.” 

38.) Rocky Balboa

“Every champion was once a contender that refused to give up.”

39.) Dr. Kenneth Cooper

“If you cannot find the time to exercise, you better find the time to be sick.” 

40.) Dwayne “The Rock” Johnson

“Success isn’t always about greatness. It is about consistency. Consistent, hard work gains success. Greatness will come.” 

41.) Arnold Schwarzenegger

“For me, life is consistently being hungry. The meaning of life is not simply to exist to survive, but to move ahead, to go up, to achieve, to conquer.”

42.) Audrey Hepburn

“Nothing is impossible, the word itself says I’m possible.”

43.) Gary Keller

“Success is a short race – a sprint fueled by discipline just long enough for a habit to kick in and take over.” 

44.) ESPN

“The size of your dreams must always exceed your current capacity to achieve them. If your dreams do not scare you, they are not big enough.”

45.) William Sprague

“Do not wait to strike till the iron is hot; but make it hot by striking.”

46.) Wayne Gretzky

“Procrastination is one of the most common and deadliest of diseases and its toll on
success and happiness is heavy.” 

47.) Gabby Douglas 

Fitness Quotes

“The hard days are the best days because that’s where champions are made.”  

 

Bonus

“The only bad workout is the one you didn’t do!” 

 

I hope you enjoyed these quotes! After going through them I know I left some good ones out so please comment below and let me know your favorite quote and I will add to this post.

In health,

Coach Dave

P.S. If you are needing a jump start to get back on track then I encourage you to take a look at my “7 Day Fat Loss Jump Start Challenge.”

Fat Loss Challenge You can join for FREE by filling in your info and clicking the button to Join. 

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