Fat Loss Law #3

I know yesterday’s post may not have had the sizzle you were looking for when it comes to accelerating your fat loss and your weight- loss journey but it really can make a difference. Especially if you plan on being active for a long time and preventing yourself from getting injured. Also, if you have not already set your SMART goals, like we talked about in Fat Loss Law #1. Go back and read that post and set your goals.

Alright, so now let’s present fat loss law #3 to you.

Fat Loss Law #3 “You Need To Get Enough Sleep If You Ever Want To See Your Abs”

There’s a saying: lean bodies are built in the gym and kitchen.  And although you need to follow a proper nutrition and exercise regimen… if you don’t allow your body to recover, you’re going to set your results back up to 50%.

Fat Loss Law 3So what is it about sleep and recovery that makes it important to fat loss?

Well, anytime we undergo any type of stress like working out, pulling an all nighter or helping a friend move heavy furniture; the insides of our bodies end up looking like a Walmart after a black Friday sale (cellularly speaking)!

It’s only during our sleep cycles that our cells are able to clean up the mess, rebalance our hormones, sweep up our digestion system and build new cells (like skin, hair, nails and muscles).

When we don’t give our bodies enough time to recover and repair, we actually end up with greater stress hormone levels (cortisone) and inflammation – causing diseases, weight gain and extremely low energy levels.

Hormonal imbalance and inflammation are the root of all illnesses such as cancers, diabetes, high blood pressure and heart disease… Scary stuff to look forward to if you neglect your health.

I used to give a stress management lecture and one question I would always ask the group to raise their hands and keep them raised as I called out how many hours of sleep they typically get a night. I would start with 4 hours and everyones hand stayed raised. Then I would say 5 and still pretty much everyone had their hand raised. But when I called out 6 hours a night half the room lowered their hand. By the time I got to 8 most everyone lowered their hand and maybe one or two people still had their hand raised. It was really said to see but it goes pretty much with what is happening in our society today. We are sleep deprived and in my opinion a good reason for most of our problems can be traced back to lack of sleep.

Getting more sleep is the simplest way to not only improve your health but also contribute to a shrinking waist size! If you want to change start by getting more sleep!

In the next post you will learn the law that is 90% of the battle.

In health,

Coach Dave

P.S. if you would like more tips like this you can sign up for my premium newsletter and get the best tips and information on ways to lose weight and change your health. 

 

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Law of Fat Loss #2

Welcome to day two of the 21 Laws of Fat Loss. In yesterday’s post I introduced you to the first law. I hope you took action and set up some SMART goals. If not, go back and read about Fat Loss Law 1 “You Must Have Crystal Clear Goals” and then post it in the Free Facebook Group (www.allabouthealthandfitness.com).

Now, let’s introduce you to today’s fat loss law.

Fat Loss Law #2 How You Do The Exercise (form) Is More Important Than What Exercise

You Are Doing

Is it possible to burn fat while doing an exercise incorrectly?Fat Loss Law

Yes, absolutely. But what you risk by not taking the time to learn good form is a sidelining injury.

Besides not getting results, the 2nd most common reason people quit their fitness program’s is they suffer an injury that requires them to stop working out.

And when an injury like this occurs, most people’s healthy eating regimen also goes out the window.

So what’s the best way to learn good form and avoid debilitating injuries?

Getting the right help.

Working with a skilled fitness professional will not only ensure you develop great form when exercising, they’ll also prescribe the best workout routine to help you reach your goals as quickly as possible.

If you’ve never worked with a fitness professional before, don’t worry, most have packages to meet your needs and budget.

You wouldn’t try doing your own dental work to avoid the cost would you?

Of course not, so don’t put your body at risk if you know you need the help.

Just fill out the form below and I will jump on a quick coaching call to see how I may assist you.

Now that we have fat loss #2 out of the way we can move to the next law, which has been proven to be one of the most important components to losing weight. And, it is something you can easily do.

In health,

Coach Dave

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21 Laws of Fat Loss

The 21 Laws of Fat Loss is a compilation of the top 21 rules that will govern your results. This list is not conclusive and is not presented in any particular order. It is my goal to provide you these 21 laws over the next 21 days.

The Laws presented to you are the very same habits and actions that are responsible for helping thousands of others, just like you, completely revamp their bodies and change their  lives.

What you will notice most, when reading through the 21 Laws Of Fat Loss is that much of the advice counters what you’ve always believed.

The purpose of this book was never to debunk myths and beliefs… The purpose is to just give it to you straight, without any fluff.

You have to realize that the fitness industry is enormous and growing month by month. And because people are spending money trying to improve their health and fitness, there are a lot of ‘charlatans and snake oil salesmen’ that use pseudoscience and misinformation to sell you their products and programs.

It’s my goal to give you the straight answers. Not my opinion. Not some made up science. But real facts as we know them today. Of course as time passes and science advances, it’s possible that the Laws Of Fat Loss may need changing to.  But for now, each day, for the next 21 days, I will post a law that will get you the results you want… all you have to do is follow them.

Fat Loss Law #1 You Must Have Crystal Clear Goals

The most common reason for people not reaching their desired destination is… they don’t really know where they’re going.

 Seems kinda obvious right?

goalsThe truth is, if you’ve been unsuccessful at attaining and sustaining your goals, it’s because you’ve probably never actually set clear, powerful and meaningful goals.

“But isn’t wanting to lose weight a goal?”

Kinda, but not really…

Imagine you wanted to leave your house and go visit a friend in the next town and all you had was the name of the street they lived on.  No house number.  No cross streets.  No point of reference.  No signs knowing if you went too far.

You’d never get there right? You may come close, by accident. But arrive at your desired location; nope.

This is exactly what happens if you don’t set clear goals.

What does a clear goal look like?

Here’s an example of a clear goal:

I want to be a size 6 and fit into my favorite jeans and feel comfortable and confident wearing them by February 1st, 2017.

You see how specific and measurable it needs to be?  If this was one of your goals, you could try them on at the end of each week and see your progress.

Try setting your own SMART goals. Remember the acronym SMART stands for:

Specific

Measurable

Attainable

Relevant

Time-bound

One more thing I want to add to this is really focus on the time frame. Around last year (early 2016) I came across a book called, “The 12 Week Year,” which really changed how I approach goal setting. Instead of saying,” I want to lose 10 lbs and weigh ___ by Dec 31st (insert end of year) I know focus my goal setting in a 12 week or 90 day time period.

Once you have your goals share them with me and others so we can help keep you accountable. You can do that by doing our group www.allabouthealthandfitness.com.

Tomorrow I will share with you Fat Loss Law #2. If you neglect this law it could really set you back on your fat loss journey!

In health,

Coach Dave

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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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