Category Archives for "Fitness Tips"

You Know You’re A Health Nut When…

It is funny how the older I get the more concerned I have become about my health. Now I can’t say that I subscribe to all of these but I found myself reflecting back on how bad I used to be about my health and nutrition! And I can’t tell you how many of #2 I ate in my 20’s!

1. It’s not a meal unless it has something green in it.

Even your breakfast contains kale. Especially kale. In fact, you’re probably eating kale right now.

2. And you don’t consider processed goods a food source anymore.

What is this shit?

3. Life before almond milk is unimaginable.

Remember when you used to drink soy?

4. And you can’t believe people are still drinking this:

And you have to count to 10 every time someone tells you milk is essential for calcium. Because cows specifically produce milk to nourish people, right?

5. Ani Phyo, Kris Carr, Kathryn Budig, Brendan Brasier, among others, are demi-gods in your eyes.

The kings and queens of the health world, to which you can only aspire. I mean, look at Kris Carr – the woman has cancer and she looks better than you do.

6. And you recognize Gwyneth for being a healthy living guru…

…more than an actress.

7. Your friends surprise you on your birthday with this:

Decadent super chocolate-candy birthday day with whipped cream and extra icing…

8. But you would genuinely prefer this:

Raw cacao, avocado, coconut oil, lucuma and maca cake with an almond base. Mmmm…

9. You personal library looks like this:

You might not be certified, but, let’s face it, you’re basically a nutritionist. You’re pretty sure you know more than most health professionals. You’ve probably read more books on health than you did for your degree. And this time, because you actually wanted to.

10. You know the ‘Clean Fifteen’ and ‘Dirty Dozen’ off by heart…

…so you can have your organic produce and save money too.

11. And in the supermarket you eye what people are buying, and judge them for it.

All that processed meat and sugar… really?

12. You don’t know how you ever got through the day before you started practicing yoga/ meditation

… and you wish sun salutations were more acceptable in public spaces, like the middle of the office, classroom, train, bus, supermarket, shop floor, family gathering…

13. And if you don’t already teach yoga…

… then you’re probably thinking about it, whether day dreaming about a career change, or as a straight up life path.

14. You positively make sure that you eat chocolate everyday.

Because theobroma cacao is a superfood, after all, so you absolutely HAVE to have it. Every. Single. Day.

It’s for your health, okay?

15. You get stressed when you can’t sleep, because you’ve read about how bad sleep deprivation is for your body.

This is one of the worst possible things that can happen.

And then you get stressed because your stressed, which is even worse, so you’re basically just going to die now, regardless of diet and exercise.

16. Saturated fat doesn’t faze you.

You’ve heard the latest studies and are positively in love with coconut. Cook with coconut oil? Of course! A spoonful of coconut oil in smoothies? Yes please!

17. You rarely get colds…

.. with all your green juices/immuni-teas/raw ginger/other healthy techniques, you have a superhuman ability to fight off winter illnesses.

18. Though you have, at some point, realized that you suffer from Candida.

Long, long list of ambiguous symptoms, of which you have three, pertaining to many possible disorders/causes…
… but it must be Candida!

19. Whole Foods/Planet Organic is your personal mecca.

You still remember the first time you went in one, and you were like, there’s an entire supermarket dedicated to food like this?! You still walk around it in awe and can’t believe some of the things you can pick up there.

20. You would rather spend money on organic food/ yoga classes than new clothes.

And can also justify this spending in ‘I don’t smoke/ binge drink/ eat fast food, but if I did, I would spend this much, therefore it’s okay to buy this fresh juice/mochi/umeboshi plum/raw food anything”

C’mon. You know you’ve done this.

21. These look better to you

Crispy dehydrated kale. YUM!

22. …than these:

Reconstituted potato deep fried in rancid oil with added chemicals? I think I’ll pass.

23. You would infinitely rather hang out at this bar…

24. …than this bar.

Delicious nutritious drinks that will give you a healthy glow and not lead to decisions you regret, and looking like hell the next day, please.

25. Your friends think your crazy.

If you don’t live in California (so I believe), your health obsession can make you feel pretty lonely. But you don’t care because you feel and look fabulous. And those special people in your life love you anyway.

26. You have strong opinions on Raw Foodism, Paleo, Veganism, 80/10/10.

And you get agitated when people don’t see eye to eye with you.

27. No matter how healthy you think you are…

… there’ll always be someone, online or not, telling you you’re diet is appalling for still eating carbohydrates/animal protein/fat/sugar/raw/cooked/gluten/dairy/vegan/processed foods.

You’ve seen far too many show downs on forums and MindBodyGreen. Best just to listen to your own body, for a change.

28. But ultimately, it’s a blessing to experience this beautiful world…

… and whatever healthy means to you, you want to honor your body, regardless of its physical shape, ability or size, that allows you live in it.

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15 Reasons Coconut Oil Is Your New Best Friend

15 Reasons Coconut Oil is Your New Best Friend

I am sure by now you have heard the benefits to using coconut oil. Well, here are some reasons that will show you why it is your new best friend :)

Let me know which one you like best in the comment section below!

1. The Problem: You were dumped.

Her Solution: Fixing your raccoon eyes. Dip a cotton ball in coconut oil and use it to wipe away mascara streaks and smudged eyeliner.

2. The Problem: You fell in front of everyone.

Her Solution: Removing the evidence from your knees, elbows, and so on. After a cut has healed over, rub coconut oil on the scar to gradually lighten it over time. This also works for stretch marks.

3. The Problem: Your hangnails are out of control.

Fox Searchlight Pictures / Via

Her Solution: Nourishing your cuticles. Coconut oil promotes nail growth and provides the perfect canvas for nail art.

4. The Problem: You rely on fast food.

Her Solution: Boosting your immune system and aiding weight loss. Vlogger Jenna Marbles swears by blending a spoonful of coconut oil into her breakfast smoothies.

5. The Problem: You’re trying to cook more.

Walt Disney Pictures / Via

Her Solution: Coconut oil can replace the vegetable oil or butter in most recipes. It’s also dairy free.

6. The Problem: You frequently heat style your hair.

Fox Broadcasting Company / Via

Her Solution: Strengthening weak and dry hair. Rub melted coconut oil onto your scalp and roots, then let it soak in for three hours. It may take a few lather-rinse-repeats to wash all the oil out, but you’ll know it’s gone once your shampoo starts lathering up normally.

7. The Problem: Your hair won’t behave.

Walt Disney Pictures / Via

Her Solution: If you don’t have three hours to kill, try taming your flyaways with a small dab instead.

8. The Problem: You over-plucked your eyebrows.

Her Solution: Possibly encouraging hair growth. Apply coconut oil to your eyebrows and let it absorb overnight. Castor oil works for this as well.

9. The Problem: Winter dries you out.

Comedy Central / Via

Her Solution: Moisturizing dry patches. Rub coconut oil directly onto your dry skin for a few days and watch the flakes disappear.

10. The Problem: Your skin feels a little rough.

Screen Gems / Via

Her Solution: Exfoliating. Mix coconut oil with sugar or salt for an effective body scrub.

11. The Problem: You pulled an all-nighter.

Her Solution: Improving dark circles and bags. Applying a tiny amount of coconut oil around your eyes can even ward off wrinkles.

12. The Problem: Your smile isn’t sparkling.

Her Solution: Oil pulling, an Ayurvedic technique that involves rinsing your mouth with coconut oil. Supposedly it whitens your teeth and removes harmful bacteria.

13. The Problem: Your new boots are too stiff.

Her Solution: Softening the leather. Wipe your boots with coconut oil to help break them in. To be safe, test the oil on a small patch first.

14. The Problem: You forgot the bug spray.

Her Solution: Relieving itchy bug bites. Prevent hours of scratching by applying coconut oil directly to the bites. You can also combine it with peppermint oil extract to create homemade insect repellent.

15. The Problem: You’re broke.

Her Solution: Being dirt cheap. A 16-ounce jar of coconut oil costs around $8 or $9, and its uses are endless. Find it online or at your local health store.

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I hope you enjoy your new best friend!

In health,

Coach Dave

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51 Tips To Start Getting In Shape From People Who Have Been There

Realistic advice that works for real people, from real people. No more crash diets and get-ripped-quick schemes.

We recently asked members of the BuzzFeed Community to tell us their best tips for getting in shape. Check out what they shared — inspiring and actionable ways to get in shape and love doing it.

Push your limits.

Jenny Chang / BuzzFeed
1.  Be willing to try any workout class at least once, and recognize that your workout preferences may change with your fitness level. –katier4bba4c003
2. Always be willing to push your limits. It may be scary — trust me, I know — but it is well worth it. I dreaded trying to run and do other types of workouts, but when I did I loved the results and stuck to it. Heck, it helped me lose 40 pounds so far! –natashac14
3. I challenged myself, in pouring rain and snow, to run eight kilometers. If I did it, it would prove to me that I can do anything I set my mind to. I did it, and now I love running every day. –alvan
4Become comfortable with the feeling of being uncomfortable. You will be hungry, tired, sore, and sweaty. But true change doesn’t come unless you push yourself outside of your comfort zone. If you just accept the temporary discomfort for long-lasting results, it helps you get through. –jackayb

Join a gym or work with a trainer.

Jenny Chang / BuzzFeed
5. Girls, if you are too intimidated to do heavy compound exercises in the gym because you feel like you have no idea what you’re doing, one option is to make an investment and enroll in CrossFit for a couple of months before returning to a cheaper gym membership. You get one-on-one training from coaches to learn the proper form and technique of weightlifting for a bigger price — but it’s totally worth it! –kyrac480bf58ad
6. Join a gym. Not just a chain, but a local gym with real people that have group fitness classes. DO those group fitness classes! And whatever you do, don’t stop. Start with one day a week. Then when you’re ready, try two. Then three, and so on. Don’t quit. –gnarwy
7. Get a trainer. Learn what to do then fire them. –Janet Guerra
8.Find a gym environment you feel comfortable in and set up a schedule and plan you can stick to. The personal trainers will love to help you achieve the goals that work with your body and fitness level. Trust me, it’s the best decision I’ve ever made in regards to fitness. Also, it’s good to get your fitness level evaluated so you know your current limits. –brittanyr4de56b426

Eat more mindfully.

Jenny Chang / BuzzFeed
9. Eating clean just means avoiding processed foods. Shop from the outside perimeter of the grocery store.reneed49e0b5534
10Replace unhealthy foods around the house with healthier choices. Normally have a bowl of ice cream after dinner? Have frozen blueberries instead. They’re delicious and much better for you. And have lots of healthy things that you can snack on when you feel the urge to binge. Everyone does it sometimes, but you can reduce the damage by making your snacks things that are good for you. –hazell49da6b9e2
11 .Food Network Magazine‘s weeknight cooking section has an awesome variety of meals with nutritional info. That was a huge help to me on my weight-loss journey. Now I’m down 80 pounds! –katier4bba4c003
12. Meal prepping has helped me a bunch! I plan out all my breakfasts, lunches, dinners, and snacks for the week, buy everything, cook it all, and pack it all up at the beginning of the week. Then I’m not tempted to just go for easy, not-so-healthy options, and I don’t have to worry about not having anything to eat at all! I also make sure to throw in some indulgences throughout the week, like if I’m absolutely craving some thin mints I only have one or two to satisfy the craving without ruining my week. –Melissa Nicole Kight
13Don’t focus on cutting food/calories out of your daily intake, but start to focus on putting good things into your body. I try to follow the 80/20 rule: 80% of the food you eat should benefit your body; “healthy” foods. Twenty percent is the amount of empty food you should have a day. Empty foods are foods that fill you up, but provide no nutritional value to your body whatsoever. –blakes4737c6dfa

Stay hydrated.

Jenny Chang / BuzzFeed
14. Quit drinking soda, coffee with sweetener, energy drinks, etc. Make water your go-to choice of beverage when you’re out to eat and at home. After I did this for two weeks, I had more energy, slept better, my skin cleared up, and I didn’t feel sluggish in the afternoons. Trust me, this is a small trick that makes a huge difference.peijaa
15. I bought a water bottle that has a dial so I can keep track of how many full bottles I drink per day. I keep it with me at all times and try to drink five bottles a day. –Elena Michele
16My biggest saving grace has been to drink at least a gallon of water every day. Not only does my skin and effortless sleep schedule thank me, but doing this helps me to feel less bloated and recover from binge-eating episodes — which happen more frequently than I’d like to admit. Everyone always says to stay hydrated, but few actually do it! –Helen Bierko

Find fitness activities that you love.

Jenny Chang
17Always change it up. If you are getting bored with your exercise routine then find a new exercise that you enjoy doing and alternate. Getting sick of that same old salad for lunch? Find a new, healthy recipe that you will look forward to eating, and then when you are bored of eating that, find another! If you’re always keep changing it up to keep yourself interested then getting in shape won’t feel like a constant uphill battle and it just becomes habit.Rebecca Betts
18. I am one of those people who can’t be bothered to work out unless I am enjoying the activity. Running? Haha, no. My advice is to find an activity or sport that you ACTUALLY enjoy for reasons other than fitness. I found boxing. I love it, so I am thrilled to go EVERY DAY and fitness is just a happy by-product of my fun. There are tons of classes and team sports out there. Find something you love. –Alyssa Kate Pierce
19. Do something that you enjoy doing. I have been wanting to try freeletics but I don’t enjoy high-intensity workouts so I compromise the intensity. I still do my burpees, squats, and sit-ups followed by 20 minutes of biking. I love biking. Don’t force yourself into doing something intense (if you are not into it), instead listen to your body and challenge yourself to do something that you love, every day.citraischu
20. I refuse to eat anything that isn’t delicious (it better be worth the calories) and I refuse to do exercise I hate (no running). I walk a lot and dance some, too. –francesjoys
21Do something fun and call it a workout. I go rock climbing all the time, sometimes I’ll go on a short hike, or ride a bike. The trick is to increase the actual workout you do incrementally. Maybe do a harder route, or do it faster. –jays4ed036bcf

Stick to it and make it a lifestyle.

Jenny Chang / BuzzFeed
22. Realize that what you see in the magazines, if it’s real, is the result of long, hard hours at the gym and absolutely no cheating on an incredibly specific diet. Not to mention weeks on weeks of training. Balance your daily food intake, eat clean (unprocessed) foods, and exercise to the point of feeling uncomfortable four to six times per week. The rest will happen on its own. Dedication and moderation.briannel46a86785b
23. Stick to it. No matter what. Getting into a daily routine can drastically change your mood, attitude, and, of course, your health. –sleepl3ss
24Make one small change at a time. For example, if you are a very sedentary person, suddenly going to the gym and working out seven times a week is tough to motivate yourself into doing. Start by adding an after-lunch walk to your routine, or cut out the sugar in your coffee and build from there. Smaller changes are easier to incorporate in your lifestyle and you won’t lose the motivation.thatlittlelightbulb
25. From someone who’s lost a significant amount of weight: There is no magic pill, diet, exercise, tips, or tricks that will make you lose weight. YOU are the only thing in your way. It is not in any way fun, hassle-free, and definitely not easy. It’s a full-time commitment, a complete lifestyle and mind change. But after all the struggle and time, it does get easier. And the way you feel about yourself makes up for everything. No one ever promised it’d be easy — they promised it’d be worth it. –Caitlin Barlow
26. Don’t set your expectations too high — you’re not miraculously going to get those abs or better muscle definition in a few days or even weeks; you need to work for it.ravenbard
27. Becoming healthy and fit isn’t something that happens overnight or from a gimmicky, fad six-week diet. It is a journey and a lifestyle you fall in love with when you find your “soulmate” workout and feel amazing from eating REAL food. Four years ago, I ate nothing but takeout, didn’t know a thing about nutrition, couldn’t cook, and never worked out in my life. I was miserable and obese as a result. I decided one day to start educating myself and making small changes (which snowballed) every day. Since, I’ve lost 80 pounds, and live for fitness and nutrition. I LOOK FORWARD to my workouts and CRAVE whole foods. It’s all about COMMITTING to yourself, making small changes every day, not being afraid to try new things, surrounding yourself with like-minded people, finding workouts you ENJOY that are sustainable for YOU, and THEN your new lifestyle will fall into place. There really isn’t a quick fix or easy way out. Make the decision, commit to it, and you will succeed. –ashleighj474ebc193

Consider strength training.

Jenny Chang / BuzzFeed
28Short, intense bouts of weightlifting, every second day. Basically, a less intense version of the “Body for Life” workout technique. I am, however, incredibly good at putting on muscle so results may vary. MODERATION IN ALL THINGS! That is key. –Nancy Lorenz
29. No matter if I’m doing aerobic training or strength training, the one exercise I do almost every time I work out is the deadlift.Samantha Fong
30. Women: Seriously, start lifting weights. Heavy. Fucking. Weights. No more four-pound dumbbells and machine workouts. Squats, deadlifts, bench press, and all the other fun stuff in between. It is A LOT more fun than cardio, and I promise you that you won’t get bulky. –Butterkitten
31. Compound movements like squats, deadlifts, cleans, and presses yield the quickest and most effective results. Lift heavy, lift often, and push yourself every time you step into the gym. Every increase in weight is a step forward. Five additional pounds is still five pounds, and an additional five pounds added every week for four weeks is 20 pounds more than week one. –brangieri

Set goals and track your progress.

Jenny Chang / BuzzFeed
32Tracking food, exercise, and weight with the LoseIt app was the BEST thing I ever did. It helped me to realize I was eating close to twice the amount of calories I needed. And getting to add my exercises in made me motivated to work out so I could record them. Plus, nothing felt quite as good as watching the chart with my weight go down, down, down. I find I actually enjoy eating healthily and working out. It’s about lifestyle changes, not crash diets.nicolee407d98e0a
33. I got an app — Argus — that tracks my steps. It’s free and I get a little rush from hitting my goal daily. I also set up a system to reward myself for every X pounds lost. The rewards are stupid things like markers or socks, but there are also some big items, like a new tattoo once I hit my goal weight. –francesjoys
34Write everything down. Record what you do and always try to lift more, run further, run faster next time. I wrote an app to help me do that in the gym. –Things a T-Rex does
35. Be vocal about your goals — it makes you accountable. If you want to run a half marathon, tell people. They’ll inevitably ask about it and who wants to admit that they gave up? And the support you’ll receive will help push you towards success.susanrebeccah
36. Set a concrete goal of something you want to accomplish, not just the vague idea of “getting fit.” Towards the end of college, I wanted to get in shape, so I picked a hiking trail to do with a friend after graduation. Whenever I would struggle with workouts, it was really helpful to think how the work I was doing would help me on the trail.audreyw4191fb5f5

Treat yourself.

Jenny Chang / BuzzFeed
37. Good headphones for the gym make a difference for me.Mashaya Sulser
38. When you start working out, the music playlist can make all the difference. Sometimes, I’ll be plugging away on the elliptical, watching Scandal on my iPhone, and I feel like the minutes are going by so slow. If I flip on the music instead and some amazing, upbeat, kickass song comes on (or even something terrible that has a great beat), I just feel PUMPED. I have a few different workout playlists for different moods and I’ll tell you, they work great. –Kim Casey
39. I’m a lazy girl that’s trying to get into fitness. What’s really gotten me into working out are the simple things like getting new, colorful workout gear to get in the mood. It’s like wearing a sexy bra under your clothes at work, but BETTER. –Daksha Córdova
40Remember to celebrate every little victory! Did you do five more minutes of running than the day before? Awesome! You took the stairs instead of the elevator? Great! Picked the healthier option even though you really wanted the bad-for-you one? Amazing! Celebrating all those little things really helps to stay motivated and so you aren’t always beating yourself up when you don’t see the immediate results that you wanted. –katceekay
41. Treat yo’self to some new workout clothes. If you are anything like me, you’ll want to wear them STAT. –allisonelloyd

Fit exercise in.

Jenny Chang // BuzzFeed
42. If you’re watching TV, do some core work during commercials (sit-ups, planks, Russian twists, etc). It keeps you active on your breaks and off days, and will also keep you from feeling *too* lazy! Small, simple steps along with your workout routine make a big difference! Give it 100%. –Daksha Córdova
43. Walk everywhere. If you have to drive or take public transit, park far away or get off at the stop before/after your desired one so you can incorporate exercise into your daily routine. Educate yourself, and just try to find a rhythm that works best for you. It is important to understand that what someone else is doing might not work for you, and fad diets aren’t going to work or be healthy to upkeep in the long run. –jbradz
44. I bought a workout mat and started doing a new YouTube exercise video every day at home. Some are short, doing a different one every day keeps it interesting, and I don’t have to go all the way to a gym. –Elena Michele
45. Exercise any time you have available. Even if it’s five minutes — set your treadmill (or whatever) and by the time it goes by, you’ll be in the zone, and won’t want to stop. –alex ari
46. Walk 30 minutes a day. It doesn’t have to be many miles eventually; you’ll work in a faster pace. Maybe plan a goal, like work your way to a mile and then two, whatever you want it to be. Walking will get you there! –Mannybr22

Stay positive and love yourself.

Jenny Chang / BuzzFeed
47. Love yourself as you are right now — lasting change cannot happen unless you take your blinders off and make peace with where you are right now. You are lovable and deserve love and deserve self-love no matter what.Amy Abrams
48. The most important thing in fitness is keeping it positive — don’t start working out because you hate your body, because you’ll never be happy. If you start from “I like my body, but I feel better when I take care of myself,” you’ll feel better about every improvement you see and you won’t be as down on yourself when it takes more than one workout. –Valerie Hemminger
49. Understand that how you look is secondary to how you feel. Where fat develops on your body is purely genetic, and if it doesn’t develop in a way that shows off your six-pack, you’ll only be able to get one through dangerous, unhealthy means. –Jason Gillis
50. Never compare! Everyone is at different levels. Find what you love to do — that will make it 10 billion times more enjoyable and easier to stay on track! –amandamarie85
51. Do it for you. Don’t get in shape only to impress somebody, whether it be that you’re envious of your BFF’s killer legs or a jerkface ex that ruined your self-esteem. Fitness should be an opportunity to appreciate and admire your own beauty without needing reassurance from those who’ve made you feel inferior. Sure, they can be your motivation to inflict insane jealousy, but looking and feeling good should be your own prerogative! Confidence is at the root of all fitness, and that comes from within.gabriellev450b7c435

Thumbnail from ThinkStock.

In Health,

Coach Dave

If you liked this article check out “Diet Myths Revealed”



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Are the People Who You Hang Around Keeping You Fat

Hey everyone, this is Coach Dave and Happy New Year.

Now, I know it’s past the first of the year, but depending on when you first watch this video, it might be the first opportunity that I’ve had to wish you a happy new year. So regardless of when it is, it’s still a happy near year at this point. With that being said, I wanted to just shoot this quick video for you and in this video, I am going to talk to you about something I heard the other day when I was driving to work, as I listen to a lot of personal development when I’m in my car.

You may have heard of him, Darren Hardy, he is the author of the book “The Compound Effect.” But he also has the audio version to go with it. He was talking about associations, people that you associate yourself with, and you might have heard that you’re the average of the five people that you hang around with. There have been studies that have shown that 95% of your success in life deals with your reference group, the people that you associate with, the people that are around you the most.

So it’s really important to figure out who are those people that you’re hanging around with and to further the discussion, he talks about an interview he did with Cathy Ireland.

Now, you may be familiar with her, former swimsuit model, but also she set up a — created a $1B enterprise and he asked her what was the biggest success or what did you do to make that the biggest success and she said that she decided that she was going to figure out who are the anchors in her life and the engines.

She went on to describe that and essentially what she said was the anchors are the people that hold you back, they hold you down. They drain your energy, they keep you from achieving your goal. The engines are those that are going to drive you forward, those that are positive influences in your life. People that are also highly successful and motivated and ambitious. She would hang around more of those type of people.

It really just got me thinking about just in general and especially when it comes to your health and fitness, who are the anchors in your life. Who are the people that are holding you down, telling you that you can’t do that, you’ve tried to lose weight in the past and you can’t do that. Or who are the engines, who are the ones that are like you know what, I love it, go for it, I know you can do it, you can be successful this time, and they are cheering you on and they are trying to get you towards your goal.

If you are looking for some group or some people that are engines, if you need those people in your life and you’re not around them, I want to encourage you to join the Facebook group that I’ve created. It’s a community that has a bunch of engines, people that are looking to help people. It’s all about health and fitness. I encourage you to check it out, join it, it’s free. Start hanging around with some engines in your life. With that being said, this is Coach Dave signing off. Make it a great day and make it a great year.

Facebook All About Health and Fitness Group

In health,

Coach Dave


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5 Ways To Make Your New Years Resolutions Stick

Love ‘em or hate ‘em, New Year’s resolutions are a good thing. If you struggle to believe that, it’s probably because of a history of failed resolutions. This year, however, you owe it to yourself to become the new person you want to be. Not in order to impress other people. You’re going to do it to remind yourself that yes, you can do whatever you put your mind to—you can become a better person.
Ready to get started on the road to a new you? Keep reading to find out what you’ve got to do this the year to make the new you happen!

How to make your New Years Resolutions StickTalk about It

After a few years of failed resolutions, you may want to keep your plans a secret. But don’t! If your family and friends don’t know what your goals are, you won’t have their support in your journey. They may scoff or snigger when they find out you have big plans for the coming year, but don’t let them get you down. Most likely, they’re jealous. So whether you want to be more committed to your gym routine, eat better, or be more patient with your kids, don’t keep your resolution for a new you to yourself!

Start with Pre-Tests

Next Monday may be when you’ve decided to really begin committing to your new self, but don’t wait that long. Start today with some pre-tests. Once a day, find a way to implement your new lifestyle into your routine. That may mean skipping dessert one night. Or maybe it’s letting your spouse have the remote control. Then again, it could be chewing on a carrot instead of going for a cigarette break when stressed. Whatever it is, scoring these small victories lets you know that you can indeed become the new person in the New Year that you desire.

Expect Success

There’s a reason New Year’s resolutions are the punch line for countless jokes. There are people, however, who beat the odds and stick with their resolutions. This time around, you’re going to be one of them. Not because you’re better than other people who can’t keep from overeating. And not because you’re smarter than people who don’t read a book every month (like you’re planning to do this year). The reason you’re going to succeed is because you want it, and nothing is going to stop you. When you expect success and realize it is possible—which it is—you’re prepared to do what it takes to find that success. Now go for it!

Go for the Right Goals

Before you set a resolution for a new you in the New Year, take stock of your life to determine what would give you the best bang for your resolution buck. Already spending more time than you’d like away from the family? Maybe you should resolve to work your way into a position at work that requires less travel. Thinking you need to lose more weight when all your friends think you’re exceptionally thin? Maybe you should work on adding muscle to your frame instead. Only when you have the right goals can your new you be the best you.

Have Some Fun

Sometimes, creating a new you can be tiring. After all, you’ve spent a lifetime creating the old you, and your old self will not leave without a fight. When your lifestyle changes feel like too much and you’re drooling for ice cream, jonesing for a smoke, or itching to ignore your family and stare at your phone, turn your focus to something fun. Grab a funny movie, go on a hike, hang out with friends—just do something you enjoy! When you’re done, your head will be cleared and you’ll again be ready to shed the old you in favor of the new you in the New Year!
I have just the exercise plan for you – one that will not only help you recover from your holiday indulgences, but will help keep you motivated and going strong in the future.
If you haven’t joined yet, now is the perfect time to start. Together we will get you focused on your goals with my results-driven method.
Send me a PM, email at or call me 214-394-7360.
Let’s make this the year you become the healthiest you!
In health,

Coach Dave

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Please decide

If you’re like most people then reading this subject line was a little uncomfortable and you may have even experienced a bit of anxiety.

Decisions sign in the skyMake a decision? Do I have to?

We are forced to make decisions every day, but that doesn’t make it any easier.

When you stop to think about it, your life is the sum total of all the decisions that you’ve ever made up to this point. Your health, your mindset, your finances are all an outcome of the decisions you’ve made.

Some decisions are so small that they seem insignificant…

…and other decisions weigh on you for days because you know that the outcome will change the course of your life.

You’ll wade through a myriad of trivial decisions today – ranging from the flavor of your coffee, to the gas you put into your car, to the food you put into your body. It’s easy to be fooled into believing that these have no real impact on the big picture – – but they do.

You’ll shift over to automatic while making your habitual decisions today – these ones no longer require a second thought since your preferences are defaulted.

The time you wake up each morning, the way you take your eggs, the frequency in which you exercise. Your habitual decisions play a huge part in determining major factors in your life, and these ones aren’t always easy to modify once the habit is in place.

We’re always making decisions…

Big ones like “should you marry him/her”, “should you have another child”, “Should you stick it out another year at that job”? Life changing decisions are forks in the road that demand your full attention and analysis.

There’s a famous quote from General Norman Schwartzkopf: “A bad decision is better than no decision” which makes sense when you realize that indecision is a decision. It’s best to simply bite the bullet, choose a side, and stick with it (unless you realize you made the wrong decision lol).

You make a life changing decision when you chose to get fit.

I want to help you with that…

I want to help you reach your goal in a big way.

And the fastest way I know for reaching a fitness goal is to begin a challenging and consistent exercise program, like the ones that I offer to my clients.

And that leads us to the decision that I want you to make today…

Will you reply to this blog post, call, or sign up for my life-changing fitness program?

Spots are filling up quickly – decide now!

In health,

Coach Dave

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15 Essential Fat Loss Tips

15 Essential Fat Loss Tips

If you’re on a mission to slim down and tone up then it’s really important to hone your fat loss rather than simply weight loss. Losing pounds feels good, but if those pounds are precious muscle, then you’re actually hurting your overall ability for fat loss. In order to ensure that the weight you’re losing is FAT and not MUSCLE take the following 15 Essential Fat Loss Tips to heart…

sensible-weight-loss-tips-wont-starveFat Loss Tip #1: Keep Track

Your willingness to track your food intake is equal to your desire to lose fat. Being serious about losing fat means taking note of every calorie you consume, making sure these calories contain enough protein, and stopping when you meet your daily allowance.

Fat Loss Tip #2: Eat Breakfast

Possibly the most fundamental eating tip of all time, a healthy breakfast with a good protein source will help your body have good calories to burn throughout the a.m. hours, letting you get to lunch without being tempted by that mid-morning doughnut.

Fat Loss Tip #3: Avoid Getting Too Hungry

Dieters often fast until they can’t take it any longer. Unfortunately, many poor choices are made in the heat of the hunger moment. Keep healthy (high protein and low carb) snacks nearby to stave off hunger and drink plenty of water to avoid eating when you should be drinking.

Fat Loss Tip #4: Underestimate Your Routine

Yes, you just pumped iron for an hour and ran six miles. But you probably didn’t burn as many calories as you think. To keep from overeating after a workout, grab a bite immediately after, but make it a small bite. And drink plenty of water. Then wait. Your brain needs time to tell your body it’s full.

Fat Loss Tip #5: Stay Home

Your favorite restaurant may be calling your name, but don’t listen! By cooking your own dinner at home, you’ll sidestep a variety of pitfalls that occur while eating out.

Fat Loss Tip #6: Reduce Alcohol Intake

It helps you relax and—if you drink red wine—can offer health benefits. But alcohol also comes with a lot of useless calories. To avoid having more calories to burn than necessary, skip the bar and grab another glass of water.

Fat Loss Tip #7: Redirect

Sticking with a fat loss plan gets hard. The next time it gets unbearable, grab your phone and walk out of the danger zone (your kitchen) and call a friend or loved one. Ask how life is going or plan a movie night—just talk about whatever will take your mind off the temptation that will ruin your efforts.

Fat Loss Tip #8: Hit the Hay

Remember when your parents gave you a curfew because “Nothing good happens after midnight”? This is particularly true when fat loss is your goal. Get to bed to avoid late-night snacking and help your body function its best!

Fat Loss Tip #9: Go Green (First)

There are lots of good foods out there that you need—lean meats, dairy, etc. But don’t let these be the bulk of your diet. Start your meals with something healthy and green to keep your carb count low.

Fat Loss Tip #10: Weigh Yourself

You might not like the idea of jumping on the scale, but if you don’t weigh yourself, you may not recognize your progress. Just as you should count your calories, you should also count your pounds and make adjustments to your eating and exercise routines as needed.

Fat Loss Tip #11: Disconnect Diet from Life

Life comes with ups and downs. Your diet should not. When stressed, don’t go to the vending machine. Put on your walking shoes and get going.

Fat Loss Tip #12: Keep the Burn Going

Working out is not supposed to be a walk in the park. To push your body to its potential and to burn more calories, don’t take long breaks between exercises. Rest no more than 30 seconds after an exercise to keep your body shedding calories and pounds.

Fat Loss Tip #13: Goodbye Sugary Sweet

Everyone needs a quick sweet on occasion. Make sure yours is natural, whole fruit rather than regular old sugar. Every day, it seems more research is showing that refined sugars and high-fructose corn syrup increase your likelihood of weight gain more than anything else.

Fat Loss Tip #14: Move Now!

Maintaining a consistent, challenging exercise program is essential for your fat loss, but don’t let that be your only exercise. Build 15-minute windows throughout your day during which you can take a brisk walk. You’ll be more alert at work and the pounds will keep dropping.

Fat Loss Tip #15: Don’t Give Up

You may think it’s too easy a tip to list, but very few people have the will power necessary to keep with a program long enough to see the desired results. Commit yourself today to being one of those few. If you’re not yet one of my esteemed clients then now is the time to join in and experience a whole new level of fitness and fat loss. Reply to this email or give me a call today to get started.

In health,

Coach Dave

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How Much of Your Weight Loss is From Diet Alone?

This is a true story (cautionary tale)7 Digital Diet Solutions to Help You Lose Weight
A woman sits at a restaurant studying the menu with furrowed brow. She has begun an exercise routine and knows that her frequent meals out could slow her weight loss results if she wasn’t careful. When the waiter comes she is still deep in thought over what to order. “What can I get for you?” he asks with a smile. She looks up and frowns, no closer to arriving at a decision. On a whim she blurts out, “I’m trying to eat healthy but I have no idea what to order. What do you think I should eat?” The young waiter looks startled but quickly rattles off his idea of a healthy meal. “The eggplant and roasted pepper pasta is filled with vegetables. You could get that with a salad.”

The woman smiles. Yes, vegetables do sound healthy. So she orders the veggie pasta with a side salad and a diet soda, then sits back to enjoy a few slices of bread.

That’s a true story. Not surprisingly the woman was unable to lose weight even though she was exercising regularly.

It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.

Use the following tips as your guide to eating out right:


Appetizers are a great way to start out a leisurely meal, but can also derail your good intentions with a quickness.

Don’t Order:

  • Anything fried. Fried foods are a favorite, but will do damage that even the most intense workout won’t undo.
  • Creamy dips. These are filled with fat and usually come with something fried to dip in it.
  • Bread. It comes smothered in cheese or seeped in butter, and even when it’s plain it fills you up with more carbohydrates than your body needs.

Do Order

  • Green salad. Ask for very light dressing and no croutons.
  • Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.
  • Lettuce wraps. These are delicious, protein-filled and low in carbs.


Calories in drinks are sneaky because they don’t fill you up. This means that you end up taking in far more calories than you bargained for.

Don’t Order

  • Regular or diet soda. On one hand you’re drinking corn syrup through a straw, on the other you’re drinking chemicals that cause you to crave sweets. It’s a no win situation.
  • Sweet cocktails. Many restaurants are advertizing sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.
  • Sweetened tea. You may feel righteous for ordering iced tea, but if it’s sweetened then you may as well be drinking fully loaded soda.

Do Order

  • Water. Don’t laugh! Water is the best beverage of all.
  • Unsweetened iced tea. Don’t ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.
  • Red wine. Stick to one glass, and drink responsibly.


This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you’ll feel after eating a healthy meal.

Don’t Order

  • Pasta. I don’t care if it comes with red sauce or white sauce, meat or veggies. If you’re trying to lose weight and maintain a lean body then never, ever order a plate of pasta.
  • Pizza. Another dish that has far more carbohydrates than you need. If you’re craving the pizza toppings then simply order those over a salad.
  • Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.

Do Order

  • Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.
  • Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.
  • Soup and salad. Stick with broth based soups that contain protein and pass on the breadsticks.

If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine.

Call or email today—I look forward to hearing from you.

In health,

Coach Dave


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How Hard are You Really Pushing Yourself While You Workout?

How hard are you really pushing yourself while you workout is the question you need to start asking yourself!

Do you workout enthusiastically, feeling the burn with a smile, pushing yourself to the limit? Or would you describe your exercise time more like an even trot? Coasting along, breaking a respectable sweat, doing the same old thing.

Screen-shot-2012-02-15-at-11.33.04Since you take the time to exercise and desire to have your body change into a slimmer, more toned version of yourself, then use the following tips to get more out of your exercise time.

Focus your mental energy. It sounds simple, but often isn’t. If you’re lifting weights, focus on that specific muscle group. Researchers saw a significant increase in muscle activity when people focused on what they were doing, compared to thinking about unrelated topics.

Have an audience. Researchers saw a significant increase in strength and endurance in people who had an audience, compared to those training on their own.

Get a caffeine boost. Caffeine has been shown to help burn fat and increase your endurance. The most effective amount seems to be around 300mg one hour prior to working out. Of course check with your doctor first.

Pump up the volume. Listen to upbeat music while you exercise. Researchers found that personal music motivated weightlifters to complete two more repetitions on average than those who were not listening to music.

Keep things fresh. Alter your routine often. This will help you to avoid plateaus and will continue to challenge your body. Try new exercises, new intensities and new environments.

Stay nourished and hydrated. Pay attention to your food and your hydration levels. You’d be amazed how much being dehydrated can affect your performance even away from the gym.

Find your magic time. Work out when your body is at its best. If you’re not a morning person, do not force the issue on your body.

Wear clothes that you love. Not only will you be happy to put them on and show them off, but you will be able to focus completely on the task at hand, rather than stressing that your pants will split whenever you squat.

Make sure the shoe fits. Can you imagine a tap dancer performing without tap shoes? Your shoes are just as important! With correctly fitted shoes for your workout or sport, you’ll keep your feet, ankles, knees, and back protected and healthy.

Use a professional. If you don’t already, have me design your workouts. This will ensure that you’re being challenged and seeing results.

Don’t know where to start when it comes to exercise? That’s where I come in. It’s my passion to make exercise a regular and enjoyable part of your life. I’d like to see you enjoy all of the healthy rewards of being fit.

Call or email me today and we will get you started on the exercise program that is right for you

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Top 7 Reasons to Exercise

Are chronic excuses keeping you from the rewards of a regular, challenging exercise routine? If so then you’re missing out on much more than you realize.

Perform-the-Superman-Core-Exercise-Step-4Here are the Top 7 Reasons to Exercise…don’t miss out on these :-(

Reason #1: To Melt Fat Away

The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best known way to lose fat. Here’s what losing fat feels like:

Your pants become loose
People around you begin to say that you look great
A glance at yourself in the mirror makes you smile
Your energy levels soar
You feel amazing

Reason #2: To Alleviate Pain

Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

Reason #3: To Increase Lean Tissue

More muscle is good for many reasons. You see, muscle uses many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest—compared to a measly 9 calories per pound of fat.

When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Reason #4: To Stay Young

Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

Here’s the study in a nutshell:

Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
Once a telomere gets too short, that cell can no longer divide.
Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed mental functioning.
The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”
People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

Reason #5: To Prevent or Control Type 2 Diabetes

Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabetes, gain substantial benefits from. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to follow guidelines from their doctor before starting an exercise program.

Reason #6: To Lower Blood Pressure and Cholesterol Levels

Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
Exercise Increases HDL levels in some people—this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

Reason #7: To Feel Great

The first thing that clients tell me after starting an exercise program is how much better they feel. Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated. Exercise boosts your energy levels and makes you feel amazing.

The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.

Call or contact us today to get started on a program that will take the guesswork out of fitness and to set your results on fire.

What are you waiting for? Lace up your shoes and get moving!

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