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Can Not Getting Enough Sleep Affect Weight Loss?

Fat Loss Law 3

Can Lack of Sleep Affect Weight Loss?

That was the question I was asked. Let me explain.

Last week I was having lunch with an aquatiance I knew who was also attending the conference I was at and we started talking about weight loss. Being a fitness and nutrtion coach I get asked weight loss questions all the time. It comes with the teritory 🙂

Well she was telling that she was getting frustrated because she wasn’t losing weight and wanted to know what she could do to get rid of some of the belly fat around her waist. The first thing I always do when someone tells me they are frustrated that they can’t lose weight and want some advice is I ask some general questions about daily habits. Simple stuff, like how many days of week do they work out, how long, intensity. What consumes most of their time. Do they work full-time, stay at home, have kids, etc. I also ask about their nutrtion and sleep habits. I try to get an understanding of the big picture.

more sleepSo, my friend here, just so happens to be a small business owner and entrepreneur, which keeps her busy and burning the midnight candle like most entreprenuers do. So, I asked her, “how much sleep does she get on average every night?” She told me she didn’t really know but if she was to guess probably around 5 hours and on a good night maybe 6. So, I said to her, “maybe your lack of sleep is keeping you from losing weight? “She looked at me kind of funny and said, “Really?” She has the sweetest voice I wish you could of hear her say it in her southern voice.

Anyway, we went into a pretty long discussion about how lack of sleep affects weight loss, how many hours of sleep she should be getting, the supplement I use to help me get to sleep faster, and how it helps with recovery. I thought it was a really great conversation and I wished I would have been recording it to share with you. Since it was not recorded I thought the next best thing would be to sit down and write down everything we talked about to help you!

How Does Lack of Sleep Affect Weight Loss?

For many years the focus on weight loss had been on diet and exercise. However, probably within the last two decades a lot of emphasis and research has been done on sleep. Researchers have discovered that the lack of sleep can have many bad effects on one’s health. And one such finding is that lack of sleep can affect weight loss and actually lead to weight gain. One such study looked at sleep quality and quantity amongst women and found that, individuals who report fewer total hours of sleep are more likely to be overweight or obese. This was according to the Jounal of Obesity. 

One of the main reasons for the cause of weight gain can be attributed to two hormones in the body. Specifically, Ghrelin and Leptin. These two hormones shape and signal our appetite and hunger. Leptin decreases hunger and ghrelin increases hunger. Now here is how both these hormones affect weight gain. Essentially what research has found is when you get fewer than 5 hours a sleep a night your body will increase gherkin levels and lower leptin levels. This creating the cycle of your body craving more high calorie dense foods, which can lead to weight gain.  In fact, according to research in The American Journal of Clinical Nutrition, sleep-deprived participants  ate an average of 300 more calories per day. And another study that was conducted found that those who only spent four hours in bed for five consecutive nights gained almost two pounds more than those who were in bed for about 10 hours, over the course of a week.

So, as you can see through some of the research sleep plays a role in weight loss and weight gain but how much sleep do you need each night to help with your weight loss efforts.

How Many Hours of Sleep Do You Need to Lose Weight?

As we have already mentioned diet and exercise is not the only way to help facilitate your weight loss efforts. Sleep plays a big role due to your body releasing the hormones Gherlin and Leptin. Your hunger hormones. But how much sleep do you actually need to lose weight. Well, what the research and findings show one should get between 7-9 hours of sleep a night. In fact, a recent study, published in the journal Sleep, looked at the sleep patterns and BMI of 1,000 twins. On average they found that the average hours of sleep was 7.2, which falls in line with the recommended hours a night. What the study also showed was that the people who slept less than 7 had a higher BMI than those who slept closer to nine.

So, the lesson here is to start getting more sleep at night. Or at least closer to nine hours if you want to help facilitate your weight loss efforts. Now, you may be asking. ” but I try to sleep and just can’t so what should I do?”

Will Taking Supplements Help with Sleep?

It is estimated that anywhere from 50-70 million people suffer from some sort of sleep disorder. And of that number 40% of 40-59 years old suffer from short sleep duration while 35% report they get less than the 7 hours required in a typical 24 hour period. I was one of them and if you follow my posts I wrote a post called the “12 Simple Hacks for Better Sleep”

In that post one of the hacks I mention is to take a supplement. Research has shown that taking certain B vitamins like B2 and B6 can help support normal neurotransmitter and hormone functions (including the production and conversion of melatonin). Also, taking Melatonin, which is produced in the brain, helps usher the onset of the body’s natural circadian sleep cycle. The other two you can take to help facilitate your sleep is, GABA (Gamma-aminobutyric acid): This neurotransmitter inhibits nerve activity in the brain, allowing it to slowly relax, and supports its normal sleep cycle and NAC (N-acetylcysteine): This amino acid decreases levels of glutamate, another amino acid that encourages alertness in the brain. NAC also stimulates the production of glutathione, a powerful antioxidant enzyme.

I always recommend to try and get all your vitamins and nutrients from natural food sources but unfortunately, we don’t get all we need from the food we eat due to lack of absorption and poor nutrient quality with the food that is produced and distributed to us. That is one reason to take a supplement. And if you are looking for one that is an all natural sleep supplement you can check out the one I personally take and recommend to all my clients here ( I am a distributor of the product).

If you would like to try

vasayo sleep product

If you are struggling to lose weight and want to help facilitate your weight loss then take a look at how many hours you are sleeping each night. Trust me, you not only will help with your weight loss efforts but you will have more energy throughout the day, which in turn will allow you to be more active and burn more calories.

In health,

Coach Dave

 

What are the Best Natural Anti-Inflammatory Supplements

Unfortunately, it is a fore gone conclusion that as we age the likely hood of injury and inflammation is going to be prevalent. I swear it wasn’t until I hit forty did I start to get injured more and feel more joint pain. With that being said, I noticed I was taking way to many ibuprofen pills and I knew I need to find a better way to deal with my pain and inflammation in a more natural way. That led me to search for the best natural anti-inflammatory supplements.

What is inflammation?

Before I get into the best natural supplements I think it is best to describe what inflammation actually is. In short, it’s the body’s response to outside threats like stress, infection, or toxic chemicals. When the immune system senses one of these dangers, it responds by activating proteins meant to protect cells and tissues.

But, just to be clear not all inflammation is bad for you. Inflammation is most visible (and most beneficial) when it’s helping to repair a wound or fight off an illness. It is the chronic inflammation that occurs when inflammation starts to over react and cause harm to the body.

What are the Best All Natural Anti-Inflammatory Supplements?

Here are the 6 best all natural init-inflammatory supplements in my opinion.

Alpha _ Lipoid Acid – ALA in supplement form as been shown to be a proven anti-oxidant and help with inflammation. ALA is a mitochondrial fatty acid that is highly involved in energy metabolism. It is synthesized in the body and can be consumed through eating meat. It is also minimally present in some fruits and vegetables.

Curcumin – Curcumin is the active ingredient of turmeric, and is also found in limited amounts in ginger. It is an anti-inflammatory molecule with anti-cancer properties, and some research shows it to be a metabolic syndrome band-aid. On its on it does have poor bioavailability.

Fish Oil – First of all, fish oil is an excellent source of omega-3 fatty acids (including EPA and DHA), which block inflammatory cytokines and prostaglandins; they are converted by the body into powerful anti-inflammatory chemicals called resolving. There are many different ways to get this supplement into the body.

Ginger – Ginger isn’t just something you use for cooking and baking during the holidays. It can be a powerful anti-inflammatory supplement. In fact,  a study concluded by the University of Miami that one day ginger could one day possibly be a substitute for non-steroidal anti-inflammatory drugs (NSAIDS).

“Research shows that ginger affects certain inflammatory processes at a cellular level,” says the study’s lead author, Roy Altman, MD, now at the University of California, Los Angeles.

Resveratrol –  The plant extract resveratrol, found in the skin of red grapes, appears to suppress inflammation and may fight aging in humans, according to a new study.

Common food sources of resveratrol include grapes, wine, peanuts, blueberries, and cranberries.

The study was conducted by Husam Ghanim, PhD, of the University of Buffalo. have found that resveratrol reduces inflammation in humans that could lead to heart disease, stroke, and type 2 diabetes.

Acari Berry – Acai is one of natures richest source of antioxidants with the highest known ORAC (oxygen radical absorbance capacity) of any known food. The higher the ORAC value, the more effective a food is at extinguishing free radicals, which are known to promote inflammation and also accelerate aging.

Now remember not all supplements are created equal and depending in what form you take the supplement the absorption rate may vary. With that being said, you may not always be getting the benefit  from the supplement you are taking. However, I have found one supplement that has all these in it and allows for 80 – 90% absorption into your body. If you would like to learn more here is the product fact information. You can also go directly to my site to get more info.

If there is anything I can do to assist you please don’t hesitate to reach out!

In Health,

Coach Dave

 

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12 Simple Hacking Tips For Better Sleep

more sleep

12 Simple Hacking Tips For Better Sleep

I remember when I was younger my older brothers and sister would always say, “just you wait until you get older, you will see and you won’t be laughing anymore.” That statement was in reference to me making a snide remark about them being older and me being 10 years younger! Yes, I was naive and know that I am finally in the club, the forty and over club that is, I have started to experience symptoms of aging. One in particular is sleep.

According to the National Institute of Neurological Disorders and Stroke, about 40 million people in the United States suffer from chronic long-term sleep disorders each year and an additional 20 million people experience occasional sleep problems.

more sleepToday I want to give you some simple sleep hacks to address those that experience occasional sleep problems like me.

Wake at the Right Time 

First of all, believe it or not getting a great night’s sleep starts in the morning.

Have you ever been wakened up from an alarm while you were in a dead sleep and felt groggy and maybe a little disoriented? If you are awakened while you are in a deep sleep or REM your body does go through the full sleep cycle and causes what some researches call, “sleep drunkennesses.”

Research shows that waking up in this state can be just as detrimental as getting four hours of sleep a night. But, since most of us use alarms to wake up how do we wake at the right time. Well, with technology today there is a device and app that can be used to monitor sleep cycles and wake you when you are in a light sleep cycle and have you awake during the most optimal point.

Get Moving Right Away

Do you hit the snooze button when the alarm goes off? Try getting up right away and start moving. Moving right away starts the process of having blood flow throughout the body helping with the waking process.

Drink a Large Glass of Cold Water

This really doesn’t have anything to do with sleep but it is a good hack for weight loss because drinking cold water increases the number of calories you burn, in turn raising your metabolism, because your body has to work harder to return to normal temperature.

Find the Sun

Seeing natural daylight helps you set your daily melatonin (sleep hormone) rhythm. This will help your body throughout the day with wakefulness and eventually help you be tired in the evening for bed.

Exercise Everyday

Exercise helps to regualte your 24 hour clock as well as normalize your hormone levels. Exercise first thing in the morning or early afternoon. I know some of you can exersice later in the day or evening but be careful to not do too much high intensity exercise later in the evening as that might prevent you from falling asleep.

Eat A Small to Medium Meal at Dinner

Eating too much later in the evening can make it difficult for some people to fall sleep. Try and make your last meal of the day your smallest as opposed to your biggest. Try also to eat some slow digesting carbs. This can help make you feel sleepy.

Limit Alcohol 

Ok, this is a big one. Having more than 1-2 drinks before bed can really interfere with REM sleep. Try and go 3 hours from your last drink before you go to sleep.

Turn off Electronics

How many of us turn of the lights and look at our smart phones or electronic devices? Try and turn off electronic devices 30 minutes prior to going to sleep. The light from the screen can interfere with the production of melatonin, a hormone responsible for sleep.

Create a relaxing sleep area

Create and enviroment that is free of distractions, clutter and noise. If you live in an urban area consider getting a noise machine to drown out sounds.

Set room temp to appropariate room temp

Make sure you have a comfortable and cool room. Some liking it cooler, around 67 degree F others might like it at a nuetral setting but make sure it is not too warm.

Make room dark as possible

To maximize melatonin production make room as dark as possible. Pul shades down, turn your phone face down, trun the blue clock lights away from your face.

Take a Sleep Supplement 

For some, like myself, you may need to take a supplement that contins melatonin to help get you into the deep REM sleep. I personally take a sumplement called “Sleep” that contains vitamin B2, B6 and melatonin. If you want to learn more about it you can click here.

I can’t stress to you enough how important sleep is, especially if you are looking to lose weight. Start with just a few of the sleep hacks and strive to get 7-9 hours a sleep. If you just make sleep a priority and actually plan for it you will begin to see a difference not only in your weight loss efforts but your abilty to recover, relax and overall energy levels.

Let me know which sleep hacks you are implementing and are working for you either in the comments section below or over on the Free Facebook Group “All About Health and Fitness.

In health,

Coach Dave

What is Ketosis?

Ketogenic diet

You may recall a post I wrote just a short while ago talking about what is the best diet to lose weight and in that post I mentioned several different diets. With that being said right now as of this writing one of the diets people are talking about is the “Ketogenic Diet.” I have received numerous questions about this particular diet as well as what is ketosis. So, I thought  I would write up a short post and define both.

The ketogenic diet (often termed keto) is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.

It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis.

Ketogenic diet Ketosis is a metabolic state in which most of the body’s energy supply comes from ketone bodies in the blood, in contrast to a state of glycolysis where blood glucose provides most of the energy.

Essentially, when your body is in ketosis it becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can help supply energy for the brain.

Now, I dont want you to get Ketosis confused with diabetic ketoacidosis, which is a serious complication of uncontrolled diabetes that occurs when your body produces high levels of blood acids called ketones in conjunction with high levels of glucose.

Now that I have briefly describe what ketosis is I know some of you are thinking well how do I get into Ketosis. Before I give you some tips to get your body into Ketosis please make sure that you consult with your doctor to make sure that you are healthy and dont suffer from any metabolic disorders or other conditions that might be harmful to you. With that disclaimer out of the way…

Here are 7 effective tips to get into ketosis.
  1. Minimize Your Carb Consumption. …
  2. Include Coconut Oil in Your Diet. …
  3. Ramp up Your Physical Activity. …
  4. Increase Your Healthy Fat Intake. …
  5. Try a Short Fast or a Fat Fast. …
  6. Maintain Adequate Protein Intake. …
  7. Test Ketone Levels and Adjust Your Diet As Needed.

If you were having questions about ketosis and the ketogenic diet I hope this brief post gives you a sense of what it is and how it affects metabolism in the body. Remember it is not for everyone and if you just implement a few of those 7 tips at some level you will see results in regards to your weight loss.

Let me know if you have any questions either by emailing me at Dave@davemcgarry.com with the subject “Ketosis” or sign up to receive my newsletter where I share my best tips and strategies for being fit over 40! 

In health,

Coach Dave

 

 

Use This Portion Control Guide To Help You Lose Weight [Infographic]

Fat Loss #4

Are you tired of counting calories to ensure you lose weight? Listen, it has become easier with all the apps and technology to track your food and log it. I mean all you have to do is scan a bar code and you can get most all the information you need added to your daily log. But, let’s face it nobody really wants to spend time every day, 365 days a year logging their food. I know I will have the best intentions in the world but trying to juggle running an online coaching business, coaching at Orangetheory fitness, and the hustle and bustle of two active kids I fall short and stop after a few good days. Well, if you are like me and need a more simpler approach I have you covered.

Take a look at this infographic by Precision Nutrition and Dr. John Beradi. I think you will agree this is a much easier approach to knowing how much you should be eating without the hassle of pulling out your smart phone and searching for food items to add to your food diary!

How to control portion size

 

 

Using your hand is really all you need but if you want to see the different portion sizes for men and women as well as body type then download the entire infographic to see how to build your plate!

You can download the full info graph here => precision_nutrition_calorie_control_guide_pdf

I would love to hear what you think. Leave a comment below or in the FREE Facebook Group “All About Health and Fitness.”

In health,

Coach Dave

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Can You Be Fit and Still Have a Heart Attack? Ask Bob Harper the Host of “The Biggest Loser”

Heart Attack over the age of 40

Is it possible to still have a heart attack even though you are fit? Well, yes you can and the famous fitness guru and host of “The Biggest Loser,” Bob Harper suffered a heart attack over 2 weeks ago that left him unconscious for two days. It happened while he was working out a NYC gym. Luckily, a doctor happened to be working out near him and performed CPR and AED until the paramedics came. Bob is just one example I have heard of this week alone, as a little closer to home for me, a client’s husband that I train had a mild heart attack and ultimately  needed surgery to get a stent placed in one of his valves as it had blockage. In relative terms he is in great shape. He does Muy Thai regularly, lifts weights, and eats healthy. However,  one thing  that both men have in common is that they have a family history of heart disease and cardiac arrest in their family. Family history is a huge red flag and if you fall into that category your risk is increased and even if you are fit a heart attack can still happen.

Heart Attack over the age of 40 So, just because you work out and eat well doesn’t mean you are immune from suffering a heart attack. As many of you know my father died at the age of 67 from a massive heart attack and is a primary reason I am on the mission to help others get fit and transform themselves physically  to help prevent such a terrible thing from happening. However, as you can see it can still happen to those of us that work out and try and be fit. With all this being said is there anything you can do to potentially prevent a heart attack from occurring? That is actually the question I had myself and actually asked my good friend and doctor just the other day. He told me of a new procedure, which I am looking into and will report back here once I have it performed. As for other ways here are just a few:

  • Electrocardiogram (ECG). An ECG records these electrical signals and can help your doctor detect irregularities in your heart’s rhythm and structure. You may have an ECG while you’re at rest or while exercising (stress electrocardiogram).
  • Holter monitoring. A Holter monitor is a portable device you wear to record a continuous ECG, usually for 24 to 72 hours. Holter monitoring is used to detect heart rhythm irregularities that aren’t found during a regular ECG exam.
  • Echocardiogram. This noninvasive exam, which includes an ultrasound of your chest, shows detailed images of your heart’s structure and function.
  • Cardiac catheterization. In this test, a short tube (sheath) is inserted into a vein or artery in your leg (groin) or arm. A hollow, flexible and longer tube (guide catheter) is then inserted into the sheath. Aided by X-ray images on a monitor, your doctor threads the guide catheter through that artery until it reaches your heart. The pressures in your heart chambers can be measured, and dye can be injected. The dye can be seen on an X-ray, which helps your doctor see the blood flow through your heart, blood vessels and valves to check for abnormalities.
  • Cardiac computerized tomography (CT) scan. This test is often used to check for heart problems. In a cardiac CT scan, you lie on a table inside a doughnut-shaped machine. An X-ray tube inside the machine rotates around your body and collects images of your heart and chest.
  • Cardiac magnetic resonance imaging (MRI). For this test, you lie on a table inside a long tube-like machine that produces a magnetic field. The magnetic field produces pictures to help your doctor evaluate your heart.                                                                 (courtesy of the Mayo Clinic)

Now, I know some of these tests may be more extensive and involves more time and money but I highly encourage you if you have a history of heart disease in your family like me or Bob you should consult your doctor during your physical and see if one or more of these tests should be administered. I mean the saying it is better safe than to be sorry is definitely in play here.

In health,

Coach Dave

 

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 abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae(sacrospinalis) especially the longissimus thoracis, and the diaphragm. Minor core muscles include the latissimus dorsi, gluteus 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

 

4 Simple Mind Tricks

4 simple mind tricks for fat loss

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!

21 Reasons You Need to Listen to This

21 reasons to Listen to This Podcast

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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22 Minute Hard Corps 8 Week Challenge with Tony Horton

22 Minute Hard Corps with Tony Horton

As Tony would like to say “come get you some” of this new 22 Minute Hard Corps workout!

I am excited about taking on the 22 minute Hard Corps 8 week Challenge with Tony Horton.

I like most people have a tendency to get into the habit and routine of doing the same old thing over and over again. I mean let’s face it we hate change and resist it at all levels. So, I decided that I was going to take this challenge and change up what I have been doing for the past year. Now don’t get me wrong the current workouts that I am doing are great workouts and I have sen results

Throughout the next 8 weeks I am going to journal about my experience that I will embarking on.

First, I shot a quick video on what comes with the 22 Minute Hard Corps Kit. I have to admit I am like a kid in the candy store when it comes to getting physical products in the mail these days. Oh, and I was hoping to have a solid video shoot but when you work from home and have kids 10 and under you see what happens when you try to do this when they are home. Actually, when I watch it now I laugh but I was frustrated at the time 🙂

Click here to watch the 22 Minute Hard Corp Workout.

 

If you are interested in taking the 8 week challenge and want to learn more about the 22 Minute Hard Corps Workout then click here. 

In Health,

Coach Dave

P.S. If you are looking to surround yourself around highly motivating people and need some accountability I would love for you to join me over at my FREE Facebook Group. Go to www.allabouthealthandfitness.com