One of the greatest pieces of exercise equipment ever invented is called the dumbbell.  It’s versatile and effective – and more and more folks are using them every day. 

When it comes to convenience, nothing comes close to using dumbbells for exercise.  But don’t under estimate their power.  Here’s what I mean. 

Most folks think of dumbbells for arms only – but the truth is, they can be used to exercise almost every body part – including legs.  You’ll find them in all health clubs but if you can’t get to the gym – you can pick up a set of dumbbells at almost any discount store and just like that get a complete workout in your home.  Biceps, triceps, shoulders, chest, back, legs, even abs. 

The trick is – start out with a dumbbell weight that your fingers are strong enough to hold for the duration of the exercise… and build from there.  As your grip gets stronger, your whole body will get stronger. 

So I guess we could say, getting in shape is in the palm of your hand.

Hey, it’s all about moving – do some now… so you can do more later. 

Have you ever noticed that sometimes the most casual of comments can start you running in an entirely new direction?  It almost happened to me in the grocery store the other day. 

Eating healthy and exercising is a lifestyle choice that all of make on our own.  But if you’re not on guard, advertisers are happy to help influence your decision.  But they’re not the only one. 

Just the other day I was in line at the grocery store when I saw an old friend behind me.  She had a guilty look on her face and once I saw what was in her cart I knew why.  But then she said it… “Hey, it’s December we can all cut lose a little and lose it in January… you should try these.”

Well, I learned a long time ago not to be pulled into anybody else’s dietary excuses, but the point is that even a simple conversations can have as much influence as a full blown advertising campaign costing millions of dollars. 

The things people say matter and can totally throw you off track… so be aware and don’t let it happen to you.

Hey, it’s all about moving – do some now… so you can do more later. 

Sometimes, deciding to exercise is the hardest part of doing it – that is until you go to do it… then it’s so confusing.  Where do you begin?  It’s actually pretty easy.

I was wrapping up one of my seminars the other day when a woman came up to me and showed me a list from a magazine of exercises she was supposed to do if she wanted to get into better shape.  Her problem? She was confused and didn’t have enough hours the day.  Most of us don’t… so what do we do? 

Remember, it’s all relative – the goal is to get in a little better shape than you are now – keep doing that and eventually you’ll be in much better shape.  That means for exercise, just choose one exercise for your chest, shoulders, back, arms, abs and legs – the major muscle groups.  It won’t take long to do and it will get great results. 

As you begin to shape up, you can add in the fancy stuff that really transforms your body.  Exercise is part of a good lifestyle – and everybody wants a good lifestyle.

Hey, it’s all about moving – do some now… so you can do more later. 

Sometimes, no matter how old you are, do folks accuse you of being a big kid – Hey that’s OK – unless you’re still asking for a Yo-Yo for Christmas. 

With the holiday season in full swing and for lots of folks that means the dieting Yo-Yo is definitely on it’s way up again and that’s a problem.  Here’s what I mean. 

You already know that large weight gains are not healthy and can cause big problems.  But big Yo-Yo’s in your weight are usually the result of small changes in your diet over time.  Normally, you can catch yourself after a bad weekend of stuffing your face – but remember, in December, the party month, every day is like a bad weekend.  And before you know it – you’re really going to need that New Years weight loss resolution.  So what’s the answer? 

Well now that you’re aware – you’re in control… and most importantly - don’t throw in the towel and say the heck with until the New Year – deciding now to be healthy and not stuffed though the holidays is a great present to yourself.

Hey, it’s all about moving – do some now… so you can do more later. 

Have you ever been to a holiday party and felt the pressure from your follow party goers to overly indulge in all things bad.  They just don’t know who you are do they? 

This time of the year many of us end up attending a holiday party or two – and if you’ve decided to live a better lifestyle – that can be a problem.  Here’s what I mean. 

Sometimes, when you decide to stick to you’re your diet and better lifestyle – your party friends may feel left out.  After all, they miss the old, overeating you and wonder who is this new person practicing personal discipline.  So here’s what you do. 

It’s all about your new identity.  You know who you are but your friends don’t.  You need to introduce the new you to your friends – and let them know how well you’re doing.  Let them share in your success. 

In most many cases you’ll find your well meaning friends really just a little jealous of you getting your life together – so help them out and introduce them to the new you and instead of letting them drag you down – you lift them up. 

Hey, it’s all about moving – do some now… so you can do more later. 

It’s the hap-happiest time of the year again.  Food and drink is everywhere and of course, parties, parties, parties.  What’s a dieter to do?

My wife and I spent the morning preparing our battle plan.  Actually, we were comparing our holiday schedules to see how many parties we would be attending. 

I get excited about holiday parties because I love being around people.  But what we’re really doing is taking a “big picture” look at what the caloric challenges will be for the month. 

The truth is, your body will average calories so a party pig out or two won’t hurt much – especially if there’s a week in between.  But if you start indulging too much, too frequency, well, we’ll see you at the New Years Resolution Scale of truth.  Why the worry? 

The fact is that much of the food and drink we consume this time of year contains way more calories than our normal diet – which means a good chance for a few extra pounds. 

So stop and think about it now… before you eat it later.

Hey, it’s all about moving – do some now… so you can do more later. 

Are you one of those folks who takes a walk for exercise and wonder why you’re not losing weight?  There is a reason and I think it’s time you know what it is.

I live in a great walking neighborhood and every night after folks get home from work the streets are filled with walkers.  And that’s good and bad.  Here’s what I mean.

Walking is great exercise – especially if you’re not doing anything.  It’s low impact, easy to do and enjoyable. 

And really overweight folks actually burn tons of calories walking because their bodies are bigger - but as they shrink - so do the benefits of walking.  That when you need to step up your intensity.  A walk becomes a jog, a jog becomes a run. 

I know what you’re saying, “but that’s hard”… it’s supposed to be.  That’s why it’s a workout.  You’re body will only get in better shape when it’s pushed out its comfort zone. 
So if you’re not getting results – slowly pick up the pace and add some intensity to your walks.

Hey, it’s all about moving – do some now… so you can do more later. 

If you’re over 40 – listen up because there’s good chance that you’re acting like a teenager – and I’m not talking about a mid life crisis – I’m talking about when you exercise. 

If you’re like most folks my age, you’re being dragged kicking and screaming into your age of wisdom – but not before acting like a kid one more time.  And that’s OK… as long as you don’t hurt yourself.  Here’s what I mean. 

As a guy who coaches folks to shape up, the best advice I can give is to be safe.  Don’t break anything – because that will stop all your workouts. 

But us boomers are motivated and still think that we can do everything we did when we where 17.  And we can, with 3 days of rest, a lot of aspirin and maybe and injury.  No pain, no gain takes on a different meaning when we get older.  So what do you do? 

I say exercise you’re brain – to help you learn and practice good technique.  Be careful of impact that puts stress on your body and get lots of rest in between workouts. 
And one more thing – if a 17 Year old challenges you to a race – let him win – it’s his turn.

Hey, it’s all about moving – do some now… so you can do more later. 

There are some people in this world who don’t have enough excuses to keep from exercising so that use somebody else’s.  I think you know what I mean. 

From time to time everybody, me more than most, comes up with excuses not to exercise.  But the really good ones?  They use somebody else’s excuse. 

Like a friend of mine who’s husband works out all the time to keep from being gloomy in the Winter.  But with recent back surgery – he had to lay off for a week or so – and so did she.  So I asked?  Where you been?  “Taking care of my husband”.  Hmmm.  He’s in bed with the remote control and a big screen TV, he’s fine.  “I know, but he might need me”. 

Well the truth is – as a Mom and Wife – and a woman, your first instinct is to take care of others – but if you don’t take care of yourself it will always catch up with you – and you know that. 

Don’t use somebody else excuses – use common sense - take care of yourself first – so you can take care of others.

Hey, it’s all about moving – do some now… so you can do more later. 

It’s December – and that means it’s time for some folks to begin preparing for their “before” picture.  Are you one of them? 

I ran in to a client of mine the other day who had put on a few pounds.  I didn’t say anything – so he did.  “I’m going to get back to the gym right after Christmas.” Ho – Ho – Ho I said.  Sure you will.  And think how good you’ll look in all those holiday pictures with that belly shaking like a bowl full of jelly. 

Then again – it will make the perfect “before” picture, IF you do start a diet after the New Year and actually lose weight.  Then he gave me that look – and the laugh – and the handshake that said – you’re right – but I’m still going to pig out until Christmas. 

I see it all the time.  As soon as we decide to take care of ourselves, life gets in the way… and that was never truer than this time of year. 

For me… I’m going to watch what I eat – even at parties and I’m still going to workout.  I don’t need another before picture.

Hey, it’s all about moving – do some now… so you can do more later. 

Are you one of those folks who was looking for a way to feel better and found that exercise did it for you?  But now you’re lost in a sea of shiny weights?

I got a letter from a listener today that kind of surprised me.  He’s been losing weight and exercising yet he was still confused about determining how much weight to use in resistance training – or lifting weights. 

He was doing a bench press which builds muscle in the chest and said, I lift the weight 10 times, take a rest, then do it again, 10 more times – but should I be able to do the 10th one easily or should I struggle.  My answer? 

Adjust your weight so that your last rep, or the 10th one, is almost impossible – doing 11 is impossible.  After a short break, your muscles will recover and you can do it again.  2 to 3 sets of 10-12 reps is perfect and will give you fast results – if you make sure you’re really working on the last one.  Otherwise it’s easy and you’re muscles won’t grow – and that’s a waste time.

Hey, it’s all about moving – do some now… so you can do more later. 

If you’re like most American’s you watch a lot of TV.  Have you noticed all the diet shows on lately?  Who ever thought losing weight could make you a star?

I lot of my clients follow those TV shows where folks lose 10, 15 or 20 pounds a week and they’re asking how they do it?  My question is – why would you want to? 

The truth is, if you ate 1200 to 1500 calories per day and exercised 4 to 5 hours, 7 days a week, you would lose that kind of weight too.  It’s the same thing fitness folks have been preaching for years – just more of it. 

But the real magic of these shows is letting us see how quickly you can go from low or no self-esteem to feeling empowered and in control of your life. 

And if you’re overweight – my guess is you might be lacking some of that. Want it back? 

It’s not how much or how fast you lose it’s the act of doing it that will propel you to success – no matter how long it takes.  After all, an object in motion… well you know the rest.

These days, there are lots of newbies come into health clubs.  That’s what happens when Baby Boomer get older – and look in the mirror.

If you’re like me, you’re one of 78 million Baby Boomers that are looking in the mirror and seeing their mom or dad looking back and asking the question… how…and when did that happen? 

Back in the 70’s us boomers created health clubs and used them until life got in the way and we all got busy with kids and work and stuff – but there’s a new trend - boomers are back. 

3 or 4 days a week will give you all the energy you need to feel great, keep your competitive edge, live long and enjoy life and keep up with those grand kids. 

Millions of boomers just like you are doing just that so you won’t be alone or intimidated.  Want to feel young again?  Stop looking in the mirror, pick up the phone, call a friend and ask if they can come out and play – then meet the at the health club. 

Hey, it’s all about moving – do some now… so you can do more later. 

Have you ever lost a lot of weight and then suddenly it stopped.  No matter what you did you just couldn’t lose another ounce?

Over the years I’ve know lots of folks who have lost lots of weight.  And almost all of them have one thing in common- the dreaded plateau.  You know what I mean right?

Everything’s going fine, you’re losing weight and then it just stops.  So what’s going on here? 

Well, your body is taking a break.  It’s adapting to the new skinny you - and it’s not sure it really likes it.  It’s what experts call your Set Point – basically a comfort zone for your body. 

Lose a lot of weight and your body gets out of it’s comfort zone and says whoa!  What are you doing, trying to starve me?  So it plateaus.  It happens to everybody.  To get it moving again?  Just stick to your diet and kick up the exercise a bit.  But don’t eat less – that will make things worse.  Give your body a little time to adapt and the scale will start moving down again.

Hey, It’s all about moving.  Do Some now so that you can do more later.

The holiday has officially begun – so it’s over the river and through the woods to grandmothers house go – and there goes our workout schedule… and our waist line.

As a seminar speaker and a guy who spends a lot of time teaching group fitness classes – this time of year I begin to notice a trend – nobody shows up. 

It’s as if somebody sent a memo that said – for the next 6 weeks you’re excused from exercise and watching your diet – and it all begins Thanksgiving day – and if you’re not careful it can continue for months. 

But over the years I’ve learned a simple trick that can keep you on track. 

On Thanksgiving Day, put the turkey in the oven – and go exercise.  Take a walk before dinner and after.  And many health clubs are open Thanksgiving morning.  Go earn your meal - then enjoy your meal.  Unlike the Turkey, you won’t feel stuffed – and you’ll still be in control or your diet. 

I know it sounds simple – but sometimes simple works. 

Hey, It’s all about moving.  Do Some now so that you can do more later.

This time of year, lots of folks are going to drawn into a world of diet temptation – there are parties and family get togethers – so are we to do? 

It’s time for a little diet self-defense.

I’ve been a martial artist for over 16 years – but I never knew that I would have to earn a black belt in diet self defense to keep my weight under control. 

The problem is not me – it’s all those well meaning Grandmothers and Aunts, party hosts and friends that keep attacking me with food. 

Since throwing the plate at them is not a good idea – I’ve found my best solution is to eat something before I go to a party and save room for desert. 

You know you want it anyway. 

But now when somebody lovingly pushes food on you – simply say “I’m saving room for desert”. 

I know it sounds crazy – but folks like desert so much, they’ll totally understand and leave you alone. 

After all, they really just want to make sure you’re enjoying yourself – and who doesn’t enjoy desert.

Hey, It’s all about moving.  Do Some now so that you can do more later.

The other day I was teaching a class when I noticed several folks singing along to the music with a big smile on there face.  Maybe it’s time you start singing too.

Over the years there have been studies that prove exercising to music you like increases the intensity and your enjoyment by about 15%. Here’s what I mean. 

When you play music you like enough that you start singing along while you exercise, you know that your emotions have taken over.  That happens because most exercises are simple and don’t require much thought - just a little practice and your muscle memory takes over and you’re on auto pilot. 

Playing music you really love takes your focus away from that burning feeling in your biceps and puts it on the music.  The end results?  As you begin to get results – your mind will associate the good feeling you got with your music with the good results - and exercise gets easy – something you’ll craze. 

So go ahead – start singing.

Hey, It’s all about moving.  Do Some now so that you can do more later.

Are you struggling with getting more exercise in your life.  I mean, with work and family and stuff – who has time to get to the gym. 

I’m always running into folks who say that don’t have time to exercise or others who’s job makes it difficult – like working in the food industry.  So what can you do. 

Well, one of my good friends travels every week for a living.  She’s a supplier to the restaurant industry.  So she’s in airplanes or around food all the time.  And you thought you had it bad. 

Still, she wanted to workout.  Her solution?  Canned foods.  Every restaurant she visited had canned food, her kitchen at home had canned food and on the road she could swing into a grocery store and pick up some workout equipment – uh canned food – just about anywhere.  Cans come in all kinds of sizes and weight – perfect for bicep and triceps, shoulders and back – you can even bench press cans. 

Hey – it’s a workout.  I know it sounds simple – but simple works.

Hey, It’s all about moving.  Do Some now so that you can do more later.

Have you been looking for somebody to help you feel better about yourself?  Someone to motivation you to lose weight feel better?  Maybe it’s time you make a date…with yourself.

I woke up this morning to an email from my daughter.  Like a lot of folks, she struggles with her weight, getting to the gym, work and as a full time student, the stress of studying.  But when she broke up with a boyfriend recently, she decided it was time to get her life under control.  The solution?  A date with herself. 

After all, who else will treat you better than you.  Who else knows you better than you.  And if you’re going to be compatible with anybody – it should be you. 

My daughters point is that making a date with herself was simply a way of accepting responsibly for herself – and not relying on anybody else.  And that feeling will free you to accomplish anything you want in life.  Lose weight, shape up, build your self-esteem.  Heck, it won’t be long before you’ll have more dates than you can handle.

Hey, It’s all about moving.  Do Some now so that you can do more later.

Is there a time of the year when you just lose it.  I mean, lose it or not lose it in terms of diet and exercise.  It used to be that way for me until I started my November tradition. 

It’s a November tradition for me – starting a diet when everybody else is stopping. 

With the holidays just around the corner – it’s time to pay attention.  Here’s what I mean. 

The average person gains 8 pounds between Thanksgiving and New Years.  I did to until I started my November Tradition.  It’s simple. 

Every November I start a diet – the reason?  To save up some extra calories for all those extra holiday temptations that aren’t normally part of my life.  My goal is not to lose weight – it’s to maintain and enjoy the season.  Do that and you’ll also have more energy and a lot less stress during the most stressful time of the year. 

So keep an eye on your weight and maintain – and when the temptation passes on January 1st – you’ll still be on track – and ahead of almost everybody else.

If you’re like 98% of American households, you’ll be eating turkey on Thanksgiving Day – and a whole lot more too.  But what about the diet you’re on?

A few years ago when I lost 65 pounds, I was in the last month of my diet when Thanksgiving Day rolled around.  And I thought, what am I going to do?  And that’s when it hit me – it’s MY diet – I’m in control. 

But the real eye opener came when I realized that as part of my diet I had already been eating lots of turkey breast and vegetables.  That’s all it took – the awareness that I had already been eating exactly what I would be eating on turkey day - and even though tradition… and marketing says we need to pig out – we don’t.  Try this. 

Plan what you’ll eat in advance – I mean, it’s not like you’re going to be surprised right – it’s Thanksgiving!  And expect temptation - add a few extra calories just in case.  For me, I added 500.  I probably didn’t lose weight but I didn’t gain – and I managed to stay awake during the football game.

Hey, it’s all about moving – do some now… so you can do more later. 

Are you looking for a simple way to tell if you’re making progress with your exercise?  There’s a simple way to tell – and you don’t even have to get out of bed.

I’m always getting questions about the best way to monitor exercise results.  The scale?  Body fat?  Tape Measure?  But I’m lazy so I want another way.  Here’s what I mean. 

As we exercise we tend to think it’s all about raising our heart rate on the “How do I Feel Scale” of 1 to 10 – to a about a 7 and keeping it there for at least 20 minutes.  But there’s another way. 

Tomorrow morning, still laying in bed and before you step into your sneakers for a walk or jog, find your pulse and count the beats for 10 seconds and multiply by 6 – that’s your “Resting Heart Rate”. 

As you get in better shape, your Resting Heart Rate will go down – because a stronger heart if more efficient.  Finally – something we can do to shape up without ever getting out of bed… but remember… It’s all about moving.  Do some now so that you can do more later.

I’m always looking for a better to enjoy living my day-to-day life while getting a little exercise too.  It should be obvious but sometimes we forget how.

I was shopping in a music store yesterday when I heard the cashier ask a fellow employee to “get me a diet soda… I don’t need the hundred extra calories.” That blew me away… and here’s why. 

To look at her, “Lindsey” was your typical rock and roll girl – thin and wirey.  So I said, “Not that you need to worry about your weight”.  Which she quickly followed with, “I look like this because I do worry about my weight.  My whole family’s overweight and I don’t want to be that way.  I have friends that just pig out and wonder why I’m not fat like they are.  I take the bus – and I walk to a stop that’s a mile from my house to I get a least a 2 mile walk every day.”

Whoa… those were her exact words and she wasn’t even slowing down.  She was passionate about taking care of herself and wondered why others were not like her. 

Hmmm I think we should all be like Lindsey.  Rock and roll is optional.

Have you ever though about rewarding yourself with a Personal Trainer to help you get into better shape?  Lots of folk have?

I’ve got a tip on how you can save some money do it.

In the old days, hiring a Personal Trainer to help grunt your way through a workout was a privilege only folks with more money than fat could afford.  But things have changed. 

These days, Personal Training is as big as we are. 

But if you can’t afford $50, $60, or $70 per hour to have somebody watch you do a push-up, get a partner to share your workouts.  You’ll both pay less for the same results and the Personal Trainer will make a little more.  Now that’s motivation. 

You can even have a trainer come to your home and run the whole family through a workout – that is if you can get the video game out of your kid’s hands. 

And don’t worry about busting your budget, you don’t need a trainer forever, just long enough to get you started correctly and teach you how to stay fit for life. 

If you’re looking for a fun way to workout that will distract you from the stress of the day and keep your attention – there’s a new trend you may like.

Over the years, I often describe exercise as a mini-vacation.  A chance to get away from the stress of the day - if only for a little while.  Here’s what I mean. 

If you’re trying to drop a pounds, getting rid of stress will actually help you lose weight.  One of the best ways are the new “Fusion Group Fitness” classes. 

You’ll find them in most health clubs and their lots of fun.  Once the music starts, you’ll be led through a variety of disciplines like Pilates, Yoga, Resistance Training, Ballet, Martial Arts, Kickboxing and Hip Hop.  Yeah, that’s what I’m talking about. 

A fusion class is fun, it burns calories, it’s not boring and it keeps your attention focused on anything except that burning feeling you’ll be having in your muscles.  And remember, when you lose stress, you lose weight - which means you’ll be burning fat faster than you can say… fusion

Are you one of those folks who ends your day by watching a couple of television show?  It’s not a bad thing, as long as you don’t watch the commercials.

My wife and I were watching tv last night when we noticed that those bad advertising executives were at it again.  Here’s what I mean…

As the holidays get closer, marketers know we’re not thinking about watching our weight.  Nope, we leave that for New Years Eve? 

So when you sit down to enjoy a little tv, be careful of the commercials because there is nothing healthy about them. 

In fact, this time of the year, advertisers are more than happy to help you follow your emotional anchors. 

You see, over the years, we’ve all been conditioned to do and eat certain things during the holidays.  It’s almost automatic… unless you’re watching for it. 

Marketers know this and before you know it you’ll be buying into their hype – something you’ll regret when your making your resolutions. 

Hey, it’s all about moving – do some now… so you can do more later. 

If you’re over 40 and a little overweight – have you had a physical lately? 

Most folks I know who have seem to have gotten to same report… and it’s not a clean bill of health. 

If you’re over 40 having an annual physical exam is a good idea but lately I’ve had several friends who seemed to have photocopied their results? 

The doctor said, you’re overweight, you have high blood pressure, high cholesteal and if you don’t do something about it – you’ll die.  Well maybe they didn’t say it that way but it scared them to death and they signed up at the health club.  Good for them. 

But my question is, why wait to get the bad news from what I call, the motivators of last resort – the doctors.  Just look in the mirror and ask yourself, what would the doctor say.  If the answer scares you – you’ve just motivated yourself. 

It’s simple. 

Its your body, you know where you stand.  So stand up, and do something about it.  Right now.  I’m waiting.

Hey, it’s all about moving – do some now… so you can do more later. 

Have you ever wanted to lose some weight but just couldn’t seem to get started? 

Most of us wait until Monday…but there is a better time.

The concept of “going” on a diet has always been perplexing to me. 

Folks expend an amazing amount of energy planning to start a diet – what a waste, Here’s what I mean. 

When was the last time you ate?  Think about it. 

Well in my opinion, if it’s been a few hours, you’re already on a diet.  Hey, that was easy?  So since you’re already on one, just keep going.  Eat right, exercise. 

And when Monday comes around and everybody else is starting, you’ll already have lost some weight. 

And by the way, since you’re on your diet, remember, if you fall off, just wait a couple of hours and you’ll be right back on automatically.  Is this magic or what? 

So lose the drama.  Even if you’ve just finished a meal, begin this instant and you’ll feel sense of control that will blast you to success.

Hey, it’s all about moving – do some now… so you can do more later. 

Over the past few years, there’s a trend that I’ve noticed. 

Folks seem to think it’s against the law to shape up without a personal trainer. 

I ran into a friend this morning at the bagel shop – I know it’s bread… but I like bread… and as long as I workout… I can have it. 

Anyway, my friend had gained a few pounds and probably would rather have slipped out without making eye contact with me. 

She said, “I’m going to get back in shape, I just need to hire a trainer but their kind of expensive”. 

What a great excuse for not working out.  So I said, “Stand up, take a step, now repeat until you get the results that you want.”

There, you’ve been trained for free.  Take a daily walk and call me in a month.  Then I’ll remind you how to run. 

She smiled. Just remember, a personal trainer is a nice option, but not required for you to shape up.  You can do all by yourself.  Darn, there goes another excuse. 

See you on the trail… tonight.

Hey, it’s all about moving – do some now… so you can do more later. 

Not a day goes by that somebody, somewhere says to me “I’d like to lose weight, but I’ve got a slow metabolism” – yea, you and just everybody I know. 

One thing that we all have in common is a metabolism – the engine of our body.  Some folks have a high performance metabolism and others… well… they don’t.  So what do you do?

Well, if you’re over 30, your metabolism is slowing down… especially if you’re a woman.  Nobody’s picking on you – it’s just the way it is.  So – you have to rev things up if you want to become a fat burning machine and that’s easy.  Intense exercise will do the trick - that’s why we say diet AND exercise. 

But if that scares your – what else can you do? 

Well, drink Green Tea and making sure you have enough calcium in your diet – you can raise your metabolism by 2% a day.  It doesn’t sound like much… but 2% a day, for a year… whoa!  That’s some serious fat burning. 

Drink Green Tea – even I can do that.

Hey, it’s all about moving – do some now… so you can do more later. 

There are two times of the year when lots of folks I know really get messed on their diets and totally blow off their exercise plan.  One of them is coming up. 

When if comes to living a healthy and fit life, good habits and planning for surprises are important.  That’s why I’m always amazed how off track folks get when the time changes.  And this Sunday – we fall back an hour.  That means an extra hour to exercise right?  Right? 

If you’re like me, you’ll take the sleep – but be careful to watch your diet and exercise when the time change kicks in.  Just because your clock changed – doesn’t mean your body does.  It’ll take a week or so adjust and that means your workouts and your diet could suffer.  You’ll probably feel more tired than usual.  The best plan? 

Stay the course.  Before we fall back on everything including time, decide when you’ll exercise for the next week and grocery shop too.  In other words – set a plan to carry you until you adjust.

Hey, it’s all about moving – do some now… so you can do more later. 

This time of year, lots of families think about spending time together.  In America, that means, around the dinner table – and sometime a around the buffet.

The other day we had a family gathering and I was confronted by a dieter’s nightmare – the all you can eat buffet.  There’s so much selection, and that’s what makes it fun.

I was with my sister-in-law who said, ok Mr. Motivator, let’s see handle this.  Here’s what exactly what I did. 

First, a reconnaissance trip to plan my adventure.  I know it can be scary to get that close to enemy food lines but you have know what you’re up against. 

Next –back at the table, decide what you’re going to eat for desert – and work backward. 

The trick is to fill up on salad - enjoy small portions of a few of your favorites always keeping in mind that you must leave room and calories for desert. 

It’s all about your mindset so Stop – think – think again and then hit the you should eat buffet. 

Hey, it’s all about moving – do some now… so you can do more later. 

There are lots of folks that can only exercise in the evening – after a busy day at the office or with the kids.  But exercising late can keep you awake – unless you know the secret. 

One of the most common questions I get is “when is the best time of day to exercise”.  My answer? 

Whenever you can do it.  And if it’s in the evening – that might be a challenge the next morning.  Here’s what I mean. 

Cardiovascular or resistance exercise perks your body up and that can make sleeping difficult. And if you can’t sleep – you can’t work – and that’s a good excuse not to exercise.  Most of us can’t just quit our job so what do we do.  You’ll like this one. 

After your evening workout – take a long, hot bath or shower.  Let your body get nice and warm.  What happen next is magical. 

Over the next 2 - hours or so, your body cools back to normal temperature which triggers a natural relaxed and sleepy feeling so you can sleep like a baby.  It’s simple… but sometimes simple works.

Hey, it’s all about moving – do some now… so you can do more later. 

It seems these days that everybody is tired.  Too much work, too little sleep… I know… you’re too tired to exercise…which exactly what you should be doing.

With your busy schedule, is exercise normally to the back of the list. I hear it all the time… I’m too tired after work. 

Well for years I said, if you get to class, we’ll do the rest.  And I mean it. 

If you’re having a challenge getting to the gym, try a group fitness class because the instructor is trained motivate you through your workout.  All you have to do is walk through the door. 

When you’re tired, exercise is the magic ‘energy’ pill.  When you begin to move, you breath more deeply, saturating you blood with oxygen, which flows through your muscles and before you know it, everything perks up.  You’re body gets stronger.  That night you’ll sleep like a baby and have more gettiup and go the next day. 

So next time you don’t feel like going to the gym – remember, that’s all you have to do – the instructor will take care of the rest.

Hey, it’s all about moving – do some now… so you can do more later. 

In just a few days, kids all over the country will be dressing up and knocking on your door looking for a treat.  I hope you save them some. 

Halloween is here and that used to mean ghosts at my door looking treats that I had already gobbled up.  Is there a trick to saving us from Halloween calories? Turning the light off and shutting the door is not neighborly.  And besides, it’s fun to see those cute kids.  Here’s an idea I’ve used. 

Halloween is for kids – so buy kid candy.  Most adults I know don’t eat the same treats that kids do anyway.  So when you stock up – buy everything you don’t like – but the trick or treaters do. 

And wait to the last minute – it’s cheaper – and it gives you less time to learn to like the kid stuff.  One more thing – if you do by some of your favorite – give most of it away to the kids. 

It’ll keep you thinner – and when the other kids parents sort through their candy – they’ll really appreciate the treat. 

Hey, it’s all about moving – do some now… so you can do more later. 

Sometimes when we exercise it can get pretty tiring.  Especially when we’re doing interval training and pushing ourselves real hard.

There are lots of ways to exercise – but one of the most effective in terms of results and time is interval training.

Instead of just coasting along on a cardio machine 3 to 4 times a week, intervals push you real hard for a few minutes and then drop it down a lower level. 

It’s like the 50 yard dash in middle school –run real fast and then rest. 

But instead of just slumping over and sucking wind, remember, if you want to recover fast and enjoy the rest of your workout, your body needs a little help.  Stand up and keep moving… even if you’re just walking in a circle or marching in place.  Keep your blood pumping so your body can remove the waste that builds up during exercise and use it magically generate more energy. 

I know, it’s simple, but simple works.  And if you’re not up to wind sprints yet… just stand up – take a step and repeat… you’ll get there.

Hey, it’s all about moving – do some now… so you can do more later. 

If you’re trying to find a way to kick your in your workouts and shape up… maybe your should go see your banker… because some of the same rules apply.

I walked into my bank this morning and was greeted by one of my favorite tellers.  She was young and excited by life… a little overweight and she cornered me.  It’s OK… it happens a lot. 

She said, “Scott, I’m stuck working in the bank all day and I need some help getting motivated to exercise. 

Well, I said, thinking very quickly on my feet.  Getting to the gym is kind of like putting money in the bank.  But once you make the deposit, the interest begins to compound.  Same with exercise.  A little workout here and there will slowly build muscle, and eventually will compound and all that muscle will burn more fat with less work. If you want more money, get a better interest rate… if you want to be in better shape… get more interested.

I call it Compounding Fitness - and Albert Einstein would have been proud. Hey he worked out, that’s post exercise if I’ve ever seen it.

Hey, it’s all about moving – do some now… so you can do more later. 

Would you like to enhance your weekly fitness routine without having to workout?  Yeah! 

I get questions every day about how folks can shape up and feel better – with the least amount of time. 

Well, really, enhancing your workouts is really about making some small changes to your daily life. Here’s what I mean. 

Have you ever noticed when you go to your favorite health club 3 to 4 times a week, that many of your fellow would be athletes are driving around looking for the nearest parking spot?  It’s true.  I guess they’re saving energy their run on the treadmill. 

For me?  I’d rather burn a few extra calories by parking under the nice shade trees the line the parking lot waaay out in back I also take the stairs and love the fact that I almost always beat the folks in who choose the escalator or elevator. 

Have you ever noticed those same folks usually have food in their hands?  At least I earn my calories.

Hey, it’s all about moving – do some now… so you can do more later. 

The other day my wife laughed at me because I raided my emernecg food supply for lunch?  Never of an emergency food supply?  If you’re on a diet you should have one. 

As a kid… I was a Boy Scout.  A chubby one… but a Boy Scout.  And I never forgot to be prepared – especially when it comes to maintaining my weight. Here’s what I mean. 

I’ve found over the years that like grocery shopping on an empty stomach is a bad idea – not being prepared with readily available food can be just as bad.  If you’re like me, you come from hungry and you eat the first thing that falls out of the refrigerator.  Bad idea. 

You can blow a whole diet before you even know it.  The trick is – to keep some a of your favorite, quick to prepare, no, instant access food ready at all times.  That way if you get caught again – and you will – you’ll be prepared to survive that momentary lapse of good judgment and you’ll feel better for it.

Hey, it’s all about moving – do some now… so you can do more later. 

If you’re on a diet – do you get hungry between meals?  That’s why they created snacks?  But if you’re on a diet – what kind of snack is OK.  The kind I eat.

A few years back when I lost a bunch of weight I found that sometimes I needed a snack between meals.  I also found that the wrong snack would send me the wrong direction.  That’s when I found Almonds.

Just a half a handful of raw Almonds really takes away the hunger and keep you going for a while. 

If you’re busy like me, sometimes it hard to get your hand on a proper snack so Almonds are part of my Emergency food supply.  That’s the good stuff I keep handy so that I don’t eat the bad stuff and end up in the emergency room with a cholesterol choking heart attack.  Nope.  I’d rather pop a few Almonds – they’re high in Antioxidants and they help you lose fat, improve insulin resistance, reduce blood cholesterol , lower blood pressure and they’re high in vitamin E – which means, I give almonds an A. 

Hey, it’s all about moving – do some now… so you can do more later. 

If you’ve been to the grocery store lately, have you noticed that the Holiday Seasons has arrived… at least in the baking section?  And for just a moment, I almost fell for it.

My wife and I were grocery shopping the other day when I came upon the special holiday baking section. 

Now normally I would walk past – but this time I stopped.  I said, “Look, they’ve got those little crunchy onion thingies that you put on your bean thingies at Thanksgiving.  We should buy some. 

We’ll my wife literally laughed. 

“You think they’re going to last until Thanksgiving?  Not with you in the house”.  The sad part is.  She’s right. 

But in my defense, over the years I can remember running to every store in town on mission to buy the crunchy onions thingies before the turkey was done and I don’t want that to happen again… besides I’ve got a parade to watch.  But my wife was right.  If we bought them now… we’d eat them… just like the Halloween candy. 

So, we’ll wait.  Besides, running all over town… is good exercise.

Hey, it’s all about moving – do some now… so you can do more later. 

When it comes to sticking to your diet are you of those folks who can’t seem to control your hunger?  And you energy level is low?  There’s an easy fix.

Look around you right now.  If there are three people in the room – one of them is on a diet… although probably not for long because the weekend is coming right?  It always is.  But for most folks, the challenge of being on a diet is feeling hungry and tired.  So what do we do? 

Well, it’s nutrition 101 – Energy Balance – To lose weight… you’ve got to eat less than you expend.  It’s just a numbers game. 

But to feel good while you do it – well that’s another game entirely.  But here’s an idea.  No matter what your diet – make sure that you’re getting at least 25 – 30 percent protein. 

Protein is made of Amino acids which allow the liver to make blood sugar which leads to consistent energy…. and you’ll feel less hunger.  Just make sure you have a little protein with every meal.  Could it be that simple? 

Hey, it’s all about moving – do some now… so you can do more later. 

Are you a woman who knows you should exercise – but are being stopped by the thought of becoming too big and manly looking?  Hey – I don’t blame you – but it’s not true. 

When it comes to being fit, the most important thing you can do is lift weights.  And I’m talking more than grocery bags on the weekend. 

A little muscle goes along way. 

But one thing I hear from ladies is, “I don’t want get big like a man, I like my feminine body”.  OK… so do we – and it’s going to stay that way.  Why?

Because as a woman you have lower testosterone levels than a man – and that means less muscle and fewer grunts.  Not lifting or lifting light weights in fear of getting bulky is just plain malarkey.  I always wanted to say that word. 

The truth is, weight training makes you look smaller, firmer and toned – not larger and bulkier because muscle is less dense than fat – and most men – and when fat burn the fat off you’re left looking HOT. 

So go for it – lift some weight and enjoy your new look… and I know the guys will.

Hey, it’s all about moving – do some now… so you can do more later. 

Are you one of those folks who is required to travel as part of your job?  Sure makes getting exercise difficult doesn’t it?  Well, times are a changing – and you excuses are flying away. 

Over the years I’ve heard just about every excuse in the book for not exercising but the most popular by far is “I was out of town”. 

Really? 

“Yep”.  I traveled to that place where there are not gyms, no trails, and of course no gravity and no floor so push-ups and sit-ups were impossible.  I used to say, so you’re an astronaut?  But even they exercise. 

But the other day I saw the future… in an airport. 

Yep.. Airports are installing gyms.  Right now if you’re flying through Las Vegas, Los Angeles, Chicago and Miami… bring you workout clothes because they’ve got a place to help keep you on track with your exercise and help prevent jet lag swelling and help you sleep to while you travel. 

Now if you aren’t traveling – you can always pretend.  Next time you’re at the gym, imagine you’re at the airport heading to some tropical locale…

Hey, it’s all about moving – do some now… so you can do more later. 

If you’re like me, and most Americans, you like to go out to eat a lot.  Some folks choose 60% of their meals our of a menu.  But there’s a word in that menu you need to watch out for. 

I like to eat out and I do it a lot.  I could be because I’m busy or it could be social and for the fun of it.  Either way, I’m not alone. 

60% of us eat most of our meals out – oh by the way, 60% of us are also overweight?  Coincidence?  But the other night I was out for dinner with my wife when I almost fell into the trap of the “Specialty. 

Some places call it the “Chefs Selection” but it’s the same thing.  It’s all the stuff that tastes really good…and is really bad for you – conveniently located on the front page of the menu.  I’m not saying don’t choose those yummy treats – but be aware that you have to practice some diet self defense.  I’m not blaming the restaurants.  They just want us to enjoy our food and come back again – sometime after our triple bypass surgery. 

So what do you do?  Become a specialist at recognizing what’s not so special for you.

Hey, it’s all about moving – do some now… so you can do more later. 

If you like to exercise, have you ever wondered exactly what’s going on inside your muscles beside the creation of that wonderful burning feeling? Hang in there…

What’s your favorite exercise? 

Yeah… kind of sounds like a drill sergent recruiting you for action. 

The funny thing is, that’s exactly what you’re doing when you exercise.  Here’s what I mean. 

Your muscles are actually made up of millions of individual fibers kind of like a rope.  And your muscle are also lazy.  They’ll only work as hard as they have to and no harder. 

When you exercise only a few of those millions of fibers are actually working in the beginning, but as you tire, more fibers are recruited to help out. 

The goal is to work hard enough to recruit as many muscle fibers as possible. When you do?  You get stronger.  It’s an evolutionary use it or lose, survival of the fittest kind of thing. 

So next time you exercise – remember to make sure all those muscle fibers show up for action.

Hey, it’s all about moving – do some now… so you can do more later. 

Have you ever wished you can find a way to manage your diet and workout better?  Maybe be less emotionally involved?  There is a way.

I have a client who’s a business owner and lately things had taken off.  Plus, after years of struggle, he’s also taking control of weight and exercising regularly.  So I had to ask his secret. 

Turns out, he read a book that been around for years… the eMyth – it teaches you to work ON your business and on IN your business.  Not be consumed by the work… but work on the work. 

What happened was my client decided to run is body, like a business and not get emotionally involved with every calorie he ate. 

Instead, he laid out a plan and focused on results – and he didn’t let his diet take over his life.  The bottom line?  You’re your own boss when it comes to your diet exercise “business”… and you don’t want to disappoint the boss do you? 

I know it sounds simple – but sometimes simple works.

Hey, it’s all about moving – do some now… so you can do more later. 

Have you ever had a question about working out and a certain exercise?  I bet it was push-ups.  It always is.  They’re good for you… and simple.

In all the years I’ve been coaching folks in group fitness classes, there is always a point in the class where I get the most questions and that’s when it’s push-up time. 

Push-ups are great for building upper body strength using your own weight as resistance - which means they’re portable and travel well… and be used anywhere there is a floor. 

As long as we have gravity, you can do a push-up.

Get on the floor, toes behind you, back straight, arms shoulder width and head and neck in a comfortable position.  Go down and go up.  Now the controversial part.  Knees on the floor or knees up?  Well the truth is, difference between upper body strength essentially makes, knees down, for woman and knees up for men equal. 

Whichever you choose, you’ll see quick results… and that’s good right?

Hey, it’s all about moving – do some now… so you can do more later. 

There are millions of cat lovers in the world – and I’m one of them.  But I never thought being a personal trainer to a cat… could help others get in shape.

I’ve had cats all of my life.  I’ve had dogs too… which when you think about it are some of the best personal trainers around.  They’re always trying to motivate you to take a walk… or a drag. 

But recently, one of my cats was getting chubby and my wife had a crazy idea. 

She said, “you’ve been a trainer, train your cat”. So here’s what I did. 

I don’t eat after 7 o’clock at night so I figured why should the cat?  I put the bowls away.  And I like to exercise outside sometimes… so I took the cat out for a couple of daily romps in the back yard.. a pounce here, a pounce there.  I call it Katastetics.  And since I live in Florida – an occasional lizard hunt really burnt the calories.  The end result? 

After only a month, my cat is at her perrrrrfect weight.  Hmmm…if it works for my cat… I wonder if it could work for you?  Minus the lizards that is.

Hey, it’s all about moving – do some now… so you can do more later. 

Are you one of the millions of folks around the world who have back pain?  I am and it stinks.  For lots of us, exercising your ads is the solution. 

OK… so you’ve got back pain… so do I – that’s why I have a close personal relationship with a chiropractor.  But what else can you do? 

Well believe or not, exercising your Abs on a regular basis is one of the best ways I know to relieve back pain.  The reason?  The “core” muscles in your tummy area provide support for your back.  And if you’re a guy with a big gut like I used to have I bet your back is killing you – losing a few pounds will help that.  And one more thing… when you’re on the floor doing “crunches” this week make sure to keep your back in a neutral position… in other words, comfortable.  We used to say flatten your back into the floor… but that doesn’t work for everybody – especially if you have a bad back.  The goal is to relieve pain, not create it.  Just keep it comfortable… that way you can focus on the “burn” in your abs.

Hey, it’s all about moving – do some now… so you can do more later. 

Have you ever been ready to start exercising, managed to get yourself to the gym only to be confused by the all that shiny equipment?  Where to start? 

If you’ve ever walked into a health club, you know it can be intimidating.  There’s so much equipment… where do begin!

The truth is… health clubs sell thousands of memberships that go mostly un-used. 

Still, during primetime hours like Monday and Wednesday evenings it can get pretty crowded so they have a variety of equipment to keep things moving… but really, all those machines are just different variations of the same thing. 

In other words, by having 5 or 6 different ways to exercise the same body part, fewer folks are waiting in line and that really helps.  It also makes exercising more interesting when you switch things up. 

So next time you get intimidated by all that shiny equipment… think of it this way, it’s really just more ways for you to have fun getting working out and a way to get you home faster.

Hey, it’s all about moving – do some now… so you can do more later. 

I got an email the other day that frankly hit a little too close to home… and made me remember the day that I decided to take control of my weight for good. 

How’d you feel if I called you a liar?” It’s no surprise, you’d probably be a little “upset… right?

I got an email from a listener and I thought, “Who is this guy calling me a liar? He doesn’t even know me.  Then I realized he knows me very well… because he wasn’t calling me a liar, he was calling himself a liar. 

For promising to workout, eat healthier and improve his health habits but not doing it.  For dreaming about weight goals but stopping before achieving them. 

But one day, he stood in front of the mirror, accepted responsibility for himself and decided to live up to his potential – exactly what I did to lose 65 pounds.  But then, he laid out a challenge to you.. so here it is.  Look in the mirror. Don’t look at your whole body… just your eyes… and tell yourself it’s time for a change. 

You see… it’s much harder to come up with excuses when you’re looking into your own eyes.

Hey, it’s all about moving – do some now… so you can do more later. 

Have you ever had an un-healthy relationship?  Have you ever had one with food?  If you fight the battle of the buldge – it might be time for a break up. 

I’ve been married a long time so I know a bit about relationships.  But I have to admit, when it comes to food, it’s strictly love… hate. 

Face it… in caveman terms some of us still see it as… “food good”.  So what’s the fix? 

Well, in your relationship with food, remember, food has a purpose – just like everything else in life. 

Actually, food has many purposes and that’s why it’s so confusing.  Food is social… and it’s fun.  Food is cultural it’s something to do when your board, upset or angry.  We love to use food for all those things – and I hate that.  If you want to beat the battle of the bulge, the trick is to define your relationship with the food you eat – before you eat it starting with the fact that the first purpose of food is as fuel for you body - everything else is icing on the cake.  Oops… maybe I shouldn’t have said that. 

Enjoy what you eat… but remember why you’re eating in it.

Hey, it’s all about moving – do some now… so you can do more later. 

When it comes to diet and weight loss… the problem for most of is there are so many opportunities to make the wrong choice.  I mean, they make is so easy.

I was with my friend Tom the other day, he’s also a former fat guy living in a thin guy’s body like just like me, waiting for the fat cells to explode again. 

It was Saturday morning and he called me to go to one of those big warehouse stores where everything is cheaper if you buy the big version.  Today was sample day, with the isles lined with temptation. 

Tom loves sample day… and I can see why! 

They bring all the good stuff out and it’s funny watching the people gather around the sample lady discuss her samples.  Then they throw the toothpick away and move on to the next goodie. 

That day, Tom and I sampled 10 items totaling just over 1,000 calories and shared a giant muffin that added another 500 calories to each of us. 

Yep…temptation is everywhere… so watch out for the sample lady.  I wonder if she’s related to the lunch line lady?

Same hat!

Hey, it’s all about moving – do some now… so you can do more later. 

Have you ever heard anybody say, “I’m coming down with a cold, I think I’ll go to the gym and sweat it out?” I hate when they say that because it’s not good for them… or me. 

Over the past few days I’ve been suffering from the best excuse not to exercise… the common cold.  You see, my fitness instructor friends and I learned a long time ago that when you’re sick, it’s time to rest.  Here’s why. 

Most of us exercise to burn fat and that means aerobic exercise or “with oxygen”.  That’s right… to burn fat your body must have plenty of oxygen… now follow me now because here’s where it gets complicated… and if your nose is stuffy and your lungs are tight and you can’t breathe anyway, are you going get oxygen to exercise and burn fat?  NO! 

Another thing us professionals know is that if you push too hard while your body is sick… you’ll fall harder and take much longer to get back in the game…if you get back in the game.  So what’s the fix? 

Use your common sense when you get a common cold, and take a break.  Drink lots of water, order some chicken soup and keep an eye on those extra calories too and you’ll be back before you know it.

Hey, it’s all about moving – do some now… so you can do more later. 

There’s a term in exercise called “Periodization”… which basically means, you don’t have to work hard all the time… and I like that way of thinking.

When it comes to working out, lots of the folks I know seem to take an all or nothing approach.  They’re always working harder… climbing the mountain… and they wonder why they never get to the peak. 

If you want results you need to train with an athlete’s mindset. And here’s what I mean by that. 

Professionals train for an event or a season or a game.  In other words, workouts are designed to condition their bodies to climb a mountain a couple of times a year. 

Amatures want to climb a mountain everyday and only succeed in wearing themselves out. So here’s the fix. 

Just think of your workouts as a series of peaks, valleys, and flats that extend over days, weeks, months or even years… the trick is to rotate through periods of training… de-training… and maintaining. Remember… you’re training FOR the mountain… the mountain isn’t the training. 

Hey, it’s all about moving – do some now… so you can do more later. 

When it comes to exercise… we all agree on one thing…. it’s hard work.  But how do you adjust exercise to make sure you’re working at your level?

Some folks think exercise is hard to do.  Hey, that’s the point… if it were easy everybody would be doing it… and look around you… they’re not. 

The trick to enjoying exercise is to adapt it to your level… remember… anything is better than nothing, right? 

I’ve taught 10’s of thousands of folks in group fitness classes over the last decade and here’s what I tell them. 
Adding propulsion to any exercise movement will make it more advanced and more difficult.  In an aerobic class if you jump instead march, you’re going to work harder.  Want less… don’t jump. 

If you like kickboxing, holding your arms below your heart is easier than holding them above your heart because of gravity.  The heart has to pump the blood up.  I know it sounds simple… but sometimes simple works.  Adjust the level of your feet or your arms higher or lower and you’ll adjust the intensity of your workout.

Hey, it’s all about moving – do some now… so you can do more later. 

Would you believe me if I told you that your beliefs might be keeping you a little chubbier than you would like to be? 

The other day one of my students came to me and said… “My arms are getting fat… when I wave… they keep on waving.”

Before I could respond she went on, “My mom told me it would happen when I turned 40… just like her, I guess she was right”.  No she wasn’t.  You just believe she was right. 

The truth is… over our life all of us form a belief system that is sometimes a carbon copy of what somebody else told you to believe… right or wrong.  Hey, your Mom’s arms kept waving probably because she never exercised a day in her life… not because she turned 40.  My Mom told me chocolate would make me fat.  No… too much chocolate makes me fat.  The way to lose weight and shape up is to recognize that your beliefs might not be yours.  The fix? 

Decide what YOU believe in… like being in the best shape of your life.

Hey, it’s all about moving – do some now… so you can do more later. 

Have you ever heard that as you get older your muscle turns to fat?  You might even think that you’re walking proof that it’s true.  You’re not and I’ll explain. 

There is hardly a day that goes by that I don’t hear somebody say, “All my muscle has turned to fat”.  Which is quickly followed by, “That’s what happens when you get older”.  To that I have one thing to say.  NO it doesn’t.  Here’s what really happens. 

The truth is, after you turn about 30, your body loses a small percentage of lean muscle mass… about 1.5% a year.  If you don’t replace that muscle by hitting the gym 3 or 4 days a week – eventually, you’ll have a higher percentage of fat on your body by default. 

You didn’t gain fat, you lost muscle. 

Of course, if you combine that with a slower metabolism and bad eating habits and well… congratulations, you’re an average American.  So what’s the fix? 

Well I already said it, but I doubt you heard it.  Just hit the gym 3 to 4 days a week and you’ll find the muscle you lost.

Hey, it’s all about moving – do some now… so you can do more later. 

Fall is in the air and everywhere I go it seems it’s time to pack on the fat for a long winters nap. I say, don’t fall for it.

The other day, we were having friends over for a visit so my wife made a trip to the grocery store. 

When she came back, she had a smile on her face and a broom in her hand; a scented decorative cinnamon broom that is.  She buys one every year and says, “It smells like Fall”. 

I have to admit, it does make the house smell good, but as I was helping her unpack I couldn’t help but notice that along with the broom came some cinnamon rolls to go with our pumpkin flavored coffee.  I said, what’s wrong with the fruit and vegetables that we normally serve our friends? 

To that she replied, “Oh nothing, I guess I wasn’t thinking”.

No, the truth is, she was thinking with her most powerful sense… smell – and retailers use that to trigger your emotions to get you to buy things you know you shouldn’t.  Being aware is most of the battle – and now you are. 

Hey, it’s all about moving – do some now… so you can do more later. 

What if I told you that there’s a trick that you can use to lose weight, shape up, have a happy life and make tons of money?  Would you be interested? 

If you haven’t already figured it out, the true secret to getting anything you want in life is what motivation guru’s call, “taking action”.  You know what to do, so do it. 

With diet and exercise, most of us already know what to do, we’re just confused because of the reprogramming done on us by advertising companies.  So here’s the trick. 

Re-program yourself with a technique called Pattern Breaking. 

We all have bad habits programmed into us that kind of run automatically.  So next time you catch yourself taking a big bite of something you shouldn’t… break the pattern by stopping in your tracks…don’t take another bite, give it away, throw it out the window… do anything to stop yourself from eating it and break the pattern.  And right then and there… make a better choice. 

Do that enough and eventually, the old habit, urge, or craving will gone… replaced by a good one that will serve you.

Hey, it’s all about moving – do some now… so you can do more later. 

How would you like to cut the time you spend in the gym in half and double your results?  Hey, I’ll take that deal any day! 

Every time I walk in the gym I’m blown away by the number of people on weight machines who are wasting half of their time… time most of them say they don’t have. 

You see, most folks, sit down on a weight machine, they set the weight, and they lift it slowly to the top and then almost drop it back to the bottom.  As if they’re afraid of gravity or something.  But really, they just don’t know the secret that you’re about to learn. 

You see research is showing that over 50% of your weight lifting gains come on what trainers call “the negative”. 

In other words, if you bring the weight down at the same speed that you went up – you’ll over double your results in half the time. 

I know, it’s hard… and you don’t like hard… but you didn’t like going to the gym either… and you got yourself to do that.  So get the results you deserved.  Lift your weights slowly… both ways. 

Hey, it’s all about moving – do some now… so you can do more later. 

If you’ve ever felt like losing a few pounds it seemed like the universe was stopping you every step of the way, I’m here to help. 

My mother used to say, “I want to know who your friends are, because you’re going to be just like them”.  It’s true… your life is determined by who and where you hang out.  So I say, become an environmentalist. 

Want to be thin?  Hang out with thin people.  Want to workout?  Hang out with people who workout?  The same goes for your home.  Want to stop raiding the kitchen in the middle of the night - don’t let bad food hang out in your fridge. Look at your environment, and see how it’s making YOU look.  If you don’t like it, change it.

And one more thing… look at your food.  It may sound strange, but just like some people start to look like their pets… some people look like their food. 

Next time you’re at a restaurant, look at the thin people and the overweight people, notice what they’re eating and you’ll know exactly what I mean.  Then look at what’s on your plate and look in the mirror.

Hey, it’s all about moving – do some now… so you can do more later. 

Have you ever wanted to take off a few pounds and thought, “If somebody makes it easier, I’ll do it” ?  OK.  I can do that. 

When it comes to losing weight, it’s really a matter of adjusting just a couple of small things to achieve big results.  Yes, it’s a lifestyle change, those pesky little habits have got to change.  Then I had a thought. 

If the day were shorter, there would be less time for me to get in trouble. 

So, I cut my day in half and created my 12-hour diet.  I eat only within a 12-hour period – for me, that’s between 7 am and 7 PM - since I normally get in trouble at night.  It worked for me, and it worked for Oprah. 

You see, once you sit down for the night, your body’s main source of fuel is fat.  So, eat between 7 AM and 7 PM, take a walk or grab a quick workout after your last meal to burn off the carbs and relax… because you’ve just become a fat burning machine until you stoke the furnace with breakfast the next morning. 

I know, it’s simple…. But sometimes… simple works.

Hey, it’s all about moving – do some now… so you can do more later. 

With limited time in our busy days, it’s difficult enough to work a workout in.  But then, once you get to the gym, what should you do?  Life weights are cardio? 

Getting to the gym is hard enough, but what’s the best use of your time once you get there? 

Well, when it comes to exercise, most folks find it important to build muscle and burn calories, which means lifting weights and doing cardio.  Each uses different body energy systems so you get a different feeling… but combined, you feel incredible.  So here’s what you do. 

When you get to the gym, today, jump on a treadmill for about 5 minutes and warm up.  Then, lift some weights and follow it up with a cardio session.  Doing it in that order works with your body and burns more calories.  Also – just getting a cardio workout burns calories for an additional 8 hours.  Lift weights, and you’re a calorie-burning machine for another 24 hours. 

All this should take you less than an hour to do and if you do it 3 to 4 times a week and you’ll see amazing results… very quickly.

Hey, it’s all about moving – do some now… so you can do more later. 

The other day I found myself at a restaurant with a difficult decision.  I wanted to eat right… but it seemed like I was fighting myself.  It’s good I won.

One thing I’ve learned over my years of helping folks and myself lose weight and shape up… is that most of us seem to have an incredible amount of resistance when it comes to doing what we need to lose weight.  Here’s what I mean. 

It’s easy to get inspired by somebody like me and decide… “I’m going on a diet”, or “I’m going to start working out”.  But then, when the time comes to actually do it? 

We resist… even though we already decided to do it.  So what’s the solution?  I call it, “Inspiration Without Resistance” and here’s how it works. 

Once you get yourself inspired to lose weight… or anything… and it’s time to take action, instead of forcing yourself, just remove the resistance. 

In other words, set your intent and relax… let it go.  It’s simple and it works.  Remember, “Inspiration, Without Resistance, equals pure motivation”. 

Hey, it’s all about moving – do some now… so you can do more later. 

Have you ever felt a little overwhelmed with what it takes to lose a few pounds, look better and maybe have a more fulfilling life?  Hey, it’s easier than ever. 

I live in Florida, so the other day my wife and I took a trip in the convertible to the beach in search of some motivation to workout a little harder.

Our thought was, we would see all of those fabulous beach bodies and that would send us right to the gym for a workout. 

Well we got motivated all right.  But not by any fabulous bodies, because we could count them on one hand.  The vast majority of folks on the beach were overweight.  That’s sad, but when you think about it, if that’s the competition, fast tracking your way to a successful life is easier than ever. 

You may not like it, but the truth is, looks count – and these days, it’s easier than ever for you to look good and stand out. 

And taking care of yourself sends a message that you can take care of business too.  So my advice? 

Hit the beach for some motivation… hit the gym for some muscle… and hit the boss… for a raise. 

Hey, it’s all about moving – do some now… so you can do more later. 

A funny thing happens to me when folks ask the best way to take off a few pounds.  I say, “Eat all day”.  At first it sounds great… but then they complain. 

As a guy who lost 65 pounds… several of them a few times over, I’ve got some experience when it comes to losing weight. 

As a coach and motivational speaker, people are always asking me, “How did you do it?” I say, “Eat all day, small meals every three hours.”

That’s when they say, I don’t have time to eat a small meal every three hours to keep my metabolism burning”. 

OK, I added that part. 

They continue, “I’m too busy… I can’t take time to eat a small meal every three hours”… as the candy bar falls out of their pocket. 

OK, I added that part too. 

The truth is, if you’re overweight, I would bet you a free trip to the vending machine that you’re already eating every three hours, it just the wrong food.  So plan in advance, pack a snack, and eat… small meals every three hours or so… and a little exercise wouldn’t hurt either.

Hey, it’s all about moving – do some now… so you can do more later. 

If you’re stuck in a rut and can’t seem to get yourself to exercise – there is a simple way to climb out of that hole, start exercising and change your life. 

If you’ve been “stuck” in a rut and find yourself in such bad shape you can’t climb out – you don’t need me to give you a hand… what you need is a ladder.  Here’s what I mean. 

You might like to think, “If only I had a trainer or a nutritionist to help me out of my rut I could do it”, right? Well, I don’t think so. 

You’ll probably fall right back in again if you do that… after all, that’s what you’ve done that before. 

Instead, right now, imagine that I’m handing you a long ladder down into that hole and start climbing one step at a time.  A little exercise, a little less food.  Keep climbing. And remember, if it’s a tall enough ladder, you might have to stop and rest, or get your balance.  You might have to come down a step or two.  It’s OK. 

The way I look at it, diet, exercise and life, is nothing but one big ladder, what else are you going to do - you may as well climb one step at a time.

Hey, it’s all about moving – do some now… so you can do more later. 

Have ever wondered, of all the calories you eat on a daily basis… what does your body do with them?  I mean, other than go directly to your thighs?

Over the years I found there are some foods I can eat that go directly to whichever body part needs them the least. 

It’s like those little calorie energy units are having a weekend party and I wasn’t invited. The truth is, I’m an average person, and average people don’t get invited to parties, it’s the calorie superstars that do. Here’s what I mean. 

Our bodies have an amazing ability to “average” the burning of calories over a 3 to 4 day period.  So a weekend binge probably won’t affect your weight long-term, it’s only TWO days.  But keep the mouth stuffing going 3 or 4 days, and that scale is going up because the average has changed. 

I like to keeps things simple so here it is. 

If you want to maintain…or lose weight on average, just be a little more good than you are bad.  Be patient and the pounds will drop off.

Hey, it’s all about moving – do some now… so you can do more later. 

Have you ever wondered what your purpose in life is?  To be truly happy, we all need a purpose… maybe more than one. 

True happiness in life is found when we find our purpose in life.  You’ve heard that before.  If somebody would only tell us where to find our purpose it would be a lot easier right?  OK.  I can do that. 

You’re life’s purpose is really a feeling, defined by a series of smaller purposes or feelings.  In other words, the little things we like to do every day add up to the big thing we like to do… and one day, overnight, we have a purpose. 

So what’s your fitness purpose? 

Remember, I said it’s a feeling.  Instead of focusing on what you HAVE to do at the gym, focus on how you want to feel after your workout… and why? That will give meaning to your efforts and make it easy. 

Working out is a natural and necessary part of being human and you’ll find that if you shape up your personal fitness, your personal purpose will shape up too. 

Hey, it’s all about moving – do some now… so you can do more later. 

In our busy day to day lives, what if exercising, getting in shape and feeling great was as easy as 1,2, 3?  OK… I can do that. 

Exercising, getting in shape and feeling great as easy as 1,2,3?  You better believe it. 

Over the years, I’ve met lots of folks who are totally overwhelmed with working out.  Hey, I don’t blame you, some of those machines at the gym look like medieval torture devices designed to make us taller… or longer.  So what do we do?  I say, forget the details. 

The 3 things you need to worry about are these: resistance, or weight training for your muscles, cardiovascular for your lungs and heart and flexibility… which when think about it, can be used for all kinds of fun things. 

Focus in on these 3 things 3 days a week…or 4 if you like. 

Start simple but do something in each area.  Ask for help if you need it but don’t overcomplicate.  In time, you’ll slowly find exercises that you work for you… and you like to do, which means you’ll keep doing them. 

Hey, it’s all about moving – do some now… so you can do more later. 

Have you ever found that you have are an emotional eater?  You eat when you’re happy; you eat when you’re sad.  Hey, I get it. 

I’m an emotional eater.  It’s kind of a cave man thing, really.  Food good… it’s relaxing to sit down to a good meal after a day of being chased by dinosaurs after all. 

For me, since I live in the state of Florida part of the year, I call emotional eating, Hurricane Eating because when a hurricane comes, we all run to the store and emotionally buy our survival food.  Which usually consist of potato chips, cookies, ice cream which must be eaten before the electricity goes out and of course alcohol. 

After we buy the food, we go home, hunker down, watch the radar and eat all the food, before the storm ever hits.  After that, we’re left with canned beans which we eat only if we must.  I’m only half kidding. 

But the truth is, that LIFE is a hurricane every day.  If you’re an emotional eater, use the calm before the storm to stop, think, then eat. 

Hey, it’s all about moving – do some now… so you can do more later. 

Are you the type of person who goes to the gym and sticks to yourself?  Quietly going through the motions of your daily routine?  Too bad, it could be costing you money. 

It never fails to amaze me at how many folks go to the gym and never say a word to anybody. 

I call them “lonercisers” and it’s sad… because it could be costing them money.  Here’s what I mean. 

In life, successful people are almost always in shape people… and that means they’re at the gym working out.  Talk about a great networking opportunity.  You never know who’s exercising right next to you. 

People who would never take your phone call in the office will happily sweat with you. The common bond?  The work out!

This relationship building eventually leads to them liking you… and people do business with people they like. 

And by the way, it’s also more fun to workout with somebody else, too. 

Don’t be a “lonerciser”… If building up your body and feeling great is not enough motivation… try thinking of your next workout as building your bank account instead. 

Hey, it’s all about moving – do some now… so you can do more later. 

If you’re a baby boomer, you might be noticing that your starting to look like your mom or dad… my question is… are you walking them too?

As a child of the baby boom, I’m one of 78 million Americans who are starting to look like my Dad and walk like my Mom… or worse, my Grandmother.  I call it… the shuffle step and I see it all the time in older people – who’s generation didn’t know what we now know about fitness.  So here’s what you need to know. 

As we get older, one of the many fun things that happens to our bodies is our muscles shorten and tighten… which causes that shuffle I talked about.  The fix is easy… daily stretching. 

You can get fancy with Yoga… or just stretch your muscles.  The best time is late in the day when your body is warmed up but anytime will do.  Whichever muscle you’re working on, stretch it to the point of mild discomfort… (mild discomfort… nothing should hurt) hold for about 20 seconds and release gently. 

Do it every day and you can say goodbye to the shuffle step… unless it’s on the dance floor.

Hey, it’s all about moving – do some now… so you can do more later. 

If you’re like a lot of folks who go on a diet, do you find the work involved in preparing all the food you need to be just too much effort?

Sometimes it blows me away just how much effort folks will go through to be on a diet.  All the recipes… all the cook books… all the shopping for special ingredients…for what? 

That’s too much work. 

And besides, call me crazy, but simulating a diet version of the type of foods that got you in trouble in the first place is well… trouble to me. 

Remember, part of our goal is to break bad habits.  So here’s an idea. 

Reduce your food universe. 

What I mean by that is find a few types of foods or meals that you really like and eat them again and again.  Just keep an eye on the calories and portion size.  You can always add or subtract meals when you want to change it up a bit. It’s hard enough to be on a diet, and if it’s hard work too… the emotional, physical and the time commitment may be too much to handle.

Simplify, simplify, simplify.

Hey, it’s all about moving – do some now… so you can do more later. 

As a kid, I used to go the roller skating rink on Saturdays.  I always looked forward to making a big circle and playing the Hokie Pokie.

You put your right foot in you put your right foot out and you shake it all about. 

As a kid, it didn’t get any better than that.  And other day I realized I was still doing it… when I exercised. 

We all know we need to warm up our muscles, joints and ligaments before a workout, which usually takes around 10 minutes.  But you also have to warm yourself up emotionally.  Here’s how you do it. 

Before you start your workout, take a few seconds and… well… shake it all about.  Gently shake your arms, your legs, your hands, your feet, your neck and your hips.  Shake whatever you want to shake! 

As I get older, I find that it helps me limber up a bit and at the same time I get to make sure all the parts are still working.  It’s kind of a pre-warm up, warm up kind of thing, and the physical movement sends a cue to your mind to wake your body up.  Try it.  It works. 

And by the way, you don’t need to sing that little song that goes with it.

Hey, it’s all about moving – do some now… so you can do more later. 

Have you ever been on a diet and missed all of your favorite foods so much you could almost taste them… and eventually you did? 

If you’ve ever been on a diet…or two… or three… you know what cravings are all about. 

And I’m not talking about feeling hungry.  I’m talking about that desire for a certain kind of food…NOW… and lots of it.  If that happens to you, here’s an idea. 

When we limit our calories, some of us also limit ourselves to eating bland foods… Yogurt and Cottage Cheese come to mind… uhhhh.  No wonder your body wants to mutiny. 

What’s happening is your taste buds are lonely and bored and reduced calorie diets have a tendency to makes us seek out intense flavor and texture. 

Basically, your body wants what food you do eat to be interesting to the taste buds, which tells your brain everything is ok.  So lose the cravings, spice up your food and eat things that go “crunch”, just not in the night!  I know, it’s simple… but sometimes simple works. 

Hey, it’s all about moving – do some now… so you can do more later. 

Last night I was teaching a Group Fitness class at my local health club when a 12 year old showed up to teach us adults a lesson… even though I’m sure he didn’t know it.

Last night I was teaching a fitness class with about 50 adults… and one 12 year old. 

During class we went outside to run like we did in gym class in middle school - it’s a great way to build a strong heart.

The group ran about 60, 50-yard Wind Sprints, focusing hard on burning the most calories. 

To most, it was just about surviving so they could get home and watch their favorite TV show.  But 12-year old Cole ran for different reason… and at the end of class he came to me and said, “Mr. Smith, I came in 5th in those races – that was fun.” What’s fun is… I’m pretty sure Cole was the only one racing… the rest of them… the grown ups… they were serious and working out. 

We could learn something from Cole. 

Have fun with your exercise… enjoy yourself.  And the next time somebody says “Act your age!” Tell them to go take a hike… or a run… or walk… jump on bike… join a class, maybe!  It’s all fun. 

Hey, it’s all about moving – do some now… so you can do more later. 

Some folks have trouble exercising at all – others are even worse… they can’t get themselves to decide when to exercise. 

Over the years fitness gurus have been telling me what time of day to exercise.  They all have their opinion but mostly say, “exercise in the morning.  It gets your day off to a great start… and you get it out of the way before anything else gets in the way”.  Hmmm.  Here’s the problem with that. 

Anytime the ONLY reason you’re doing something is to make sure it gets done, I’m sure… it won’t be long before it doesn’t get done.  Now trust me on this! 

Something will get in the way, even if it’s 5 AM, like sleep!  For me, I like to workout, but I also like to write, which I do in the morning when it’s quiet and I’m in the zone.  I exercise in the late afternoon and get the added benefit of a boost of energy when I really need it. 

The trick is to integrate it into your life where it fits best.  After all, if forcing it into you schedule worked… you’d already be doing it.  Hmmm.

Hey, it’s all about moving – do some now… so you can do more later. 

I have a sister who has a real problem.  Food makes her happy, not just eating it, but owning it.  And she just can’t imagine not having a fully stocked pantry.  Oh, did I mention, she’s also overweight?

My sister and I grew up in Virginia and our Mom shopped at a military commissary. 

Every third Saturday she ran a supply mission to re-stock with enough food to feed an army. 

Well, a few years back, I visited my sister and I said, “Hey, we need to go pick up some groceries and, get this, she offered to let me shop in her basement… I think she was having a sale on cake mix because like my Mom, she was totally stocked. 

What my sister didn’t get is Mom stocked up every three weeks because that’s when she got paid, my sister stocked up because that’s what Mom did. 

By the way, my Mom is not overweight, my sister is.  I want to be like my Mom. 

The supermarket can keep those extra calories in their pantry.  They’ve got more room any way!  I’ll come over and get some when I run low. 

That should also help me avoid any nasty run-ins with calories that I don’t need in the middle of the night.  Hmm … that’s a thought!

Hey, it’s all about moving – do some now… so you can do more later. 

Have you ever felt guilty that you can’t get to the gym more often?  Actually, if you really want to be healthy, it’s those off days that will get you there faster. 

When it comes to getting in shape, the Surgeon General recommends we exercise MOST days of the week – alternating resistance with cardiovascular and flexibility programs.  Why alternating? 

Well, when my kids were young, they would play hard and then sleep like babies.  Every so often, they seemed to sleep all day… their bodies needed the rest.  We called it a growing day… and that’s exactly what you need when you exercise. 

Remember, our bodies are pushed beyond normal limits when working out.  By alternating between resistance, cardio and flexibility, and taking a day or two off every now and then, you’re giving your body a chance to recover…and grow.  Not resting could actually slow your progress.

So take a break when you need it… it may be the most important part of your exercise routine.

Hey, it’s all about moving – do some now… so you can do more later. 

Have you ever wished that you could trim the fat off your mid-section and show off a great set of abs? 

Having a six-pack; it’s the status symbol that says, “I’m in great shape”.  Not too many folks have one but lots of folks want one.  If you’re ready to make your own six-pack instead of buying one at the corner store, here’s what you need to do. 

First off, no matter how great your abs are, you’ll have to trim that extra layer of fat off before you see them… and that is all about diet. 

The bad news is you can’t spot reduce… the good news is, when you lose abdominal fat, you’ll also lose fat from your entire body and look great. 

Now what about the exercises? 

Well, for the abs, a basic crunch for the upper, mid, and lower sections plus a twisting motion for the side will cover just about everything.  6 or seven minutes a day and you’ll shape up fast.  Just do as many as you can. 

And one more thing; keep your back and neck in a neutral position, in other words, so nothing hurts and go for it.  If you need help, stop by a health club and chat with a trainer for a few minutes.

Hey, it’s all about moving – do some now… so you can do more later. 

When it comes to eating for weight loss, is it really possible to take weight off just be adjusting the order in which you put food into your mouth? 

A few years ago I remove 65 unwanted pounds from my body – for the third time.  I hate diets, and that’s why the weight came back again and again.  But then I stumbled upon a way of eating the really works. It’s called “Food Combining” and here’s how you do it. 

If you want to eat protein like Chicken or Fish, skip the bread and eat Vegetables instead.  If you want Bread or Pasta, skip the Protein and eat Vegetables with it. 

When you eat this way, your body’s digestive system works much more efficiently and is able to process your food faster… with less fat storage.  The result? 

Your metabolism keeps cranking, you feel better and you lose weight. 

It really works, and it’s easy. 

And if you feel like a small piece of bread with your Chicken and Veggies… go for it…not too much though or you throw the combination off leaving you right where you started.

Hey, it’s all about moving – do some now… so you can do more later. 

Sometimes when I go to the gym I think they’re having a crazy contest to see who can hold their breath the longest.  Call me crazy, but breathing right is important. 

Breathing.  It’s the first thing we do in life… and the last. 

Breathing is the single most important thing we do… but when it comes to exercise, most of us don’t do it so well.  Hey, it’s not your fault.  Nobody taught you how to breathe, right? 

For most of us, a doctor slapped us on the rear and gave us breath, now, 30 years later, you’re at the gym and a trainer is trying to take it away.  So how do you breathe correctly when working out.  It’s simple. 

When your burning calories doing cardio, breathe in through your nose and out through your mouth.  If you start sucking wind through your mouth, you’re working too hard.  And when you’re lifting weights, breath OUT when you lift and IN on the way back.

And when you ‘re not working out – stop and smell the roses with a couple of breathing breaks throughout the day… it’ll make you feel great.

Hey, it’s all about moving – do some now… so you can do more later. 

I’m noticing a trend among my friends.  It seems their kids are actually in charge of the food that is brought into the house.  Who made them food boss?

I was at the grocery store when I ran into a friend.  Before she could hide everything in her shopping cart I caught a glimpse that would have made Madison Avenue advertising executives proud.  All those colorful packages stacked in the cart – it was a kid’s paradise. 

When she caught me looking she said, “It’s for the kids”, which by the way, are a bit overweight.  That’s when I said, “Since when do kids eat different food that their parents and tell us what to buy, who made them food boss?”

Now, I’m all for kids having treats, but they also need to learn to eat right… and that’s a parent’s JOB.  Oh, and one more thing, that food that was “for the kids”? 

My friend admitted that she snacks on it too and that’s part of her weight problem.  So what’s the fix?  Believe it or not… kids are only doing what YOU expect.  Expect them to eat right… they will… and who knows, you might lose weight.

Hey, it’s all about moving – do some now… so you can do more later. 

When it comes to exercise, are you one of those folks who have lots of ups and downs?  Hey, you might be on to something.

Have you ever worked out on a piece of cardio equipment and noticed a little button that says “Interval”? 

Maybe not, after all, with personal TV’s, iPods and magazine holders, there’s a lot to do on a machine these days.  It’s not like the old days. 

An interval is a way of training that means you push hard for a few minutes and then back off a little.  And then you do it again and again until you reach your goal. 

Intervals improve your fitness faster than any other kind of workout.  And because you’re constantly going up and down in intensity, you never get bored. 

But for me… the best part about interval training is that the lower intensity breaks really allow me to push myself hard at the higher levels… and that’s just plain fun.  It makes me feel like an athlete. 

Try it sometime – you’ll like it! 

Oh by the way, you don’t need a machine to do intervals… walking or running is just fine, so put that excuse away.

Hey, it’s all about moving – do some now… so you can do more later. 

I workout on a regular basis and I eat pretty well.  But the truth is, all work and no play is no fun.  Who wants to be good all the time?

These days, most Americans eat most of their meals out of the house.  And you have to admit, the selection of restaurants and foods is incredible.  Who wouldn’t want to go out? 

The problem is that most of us are also a little overweight… and some of us are a lot overweight.  You could go out less I suppose.  It’s cheaper and you’ll certainly consume fewer calories… but you not going to do that and neither am I.  We like to go out.  So what’s the solution? 

Well, I have a saying that keeps me on track.  I workout… so I can go out.  In other words, my reward for working out 3 to 4 days a week, is eating out 3 to 4 days a week.  It’s a balance thing… and it works.  It keeps me in check and I never feel guilty about enjoying a meal out because I’ve earned it.  And before I blow off a workout, I think twice because that means I have to blow off a go out. 

Hey, it’s all about moving – do some now… so you can do more later. 

If you have a personal trainer, you probably have had the experience of running into them with a super-market shopping cart filled with a weekend’s worth of junk food.  Busted!

I’ve helped thousands of average, everyday, junk food junkies lose weight and shape up.  But if I really want to have some big fun, all I have to do is head to the super-market on a Saturday morning. 

You see, most folks who exercise do so on Monday, Wednesday and Friday… and most folks who start diets do it on Monday… after a weekend binge.  It’s almost comical to see my clients running and ducking for cover when they see me coming down the aisle.  So how do you keep from being busted… and bust your bad habit? 

Well, don’t shop on the weekend!  After all, a lifetime of bad habits is anchored into you and that’s hard to change.

Instead, shop early in the week when you’re starting that diet and when you’re in a different mode – a mode of taking care of yourself instead of trashing yourself.  It makes a huge difference. 

Well, I know… it sounds simple.  But sometimes simple works.

Hey, it’s all about moving – do some now… so you can do more later.

Do you ever secretly dream you could have the fat-free body that well… body builders have?  That might be a little extreme for the average couch potato but you’re not average are you? 

Body builders are known for having very little fat… especially before competition. Whatever you think about their look, you have to respect how they got there… and when it comes to fat burning, no body is better.  The reason?

Because all of the muscle. 

Heck, a pound of muscle burns 60 calories per day so you can see why all the “Arnolds” of the world burn more fat then the rest of us.  But there’s something else. 

Watch any body builder before an event and you’ll see them doing what I call the long, slow burn.  They’ll walk for hours… burning fat… and not muscle while putting very little stress on the body.  And it works.  The result?  You get to be on a magazine cover in your underwear. 

Well, that may not be your goal, but if want to burn fat like a body builder, remember, the long, slow burn. 

Take a walk, take a run, get on a treadmill, jump on a bike.  Long, slow burn.

Hey, it’s all about moving – do some now… so you can do more later. 

Have you ever finally got yourself to the health club and then felt un-comfortable?  It can be an intimidating environment for a newbie.  The good news is, you won’t be one long. 

If you’ve ever gone to a health club and felt uncomfortable, you’re not the only one.  The environment can be intimidating. 

And remember… if your body is out of shape…your self-esteem could probably use a little work too. 

Don’t worry… both will improve quickly. 

Just remember, you’ve done the hard part just by getting to the gym in the first place.  But now, you’re what we call… “a fragile egg”… looking for an excuse for anything to go wrong so you can stay home and eat bon-bons.  So what do you do? 

Get some support.  Some clubs have mentor programs, and trainers can help.  Group fitness is filled with folks who totally understand you and will help.  Look around the gym for lost folks like you… and team up.  The buddy system really works.  Do everything you can to get through your first month… after that, you’ll feel right at home. 

Hey, it’s all about moving – do some now… so you can do more later. 

When it come to working out… I’m sure you’ve heard the very motivating term… “No pain… no gain”.  If that’s a sore point for you… I’ve got the solution. 

No pain, no gain.  There’s something about that that just doesn’t work for me. 

But the truth is, when you workout, the physiological effect on your body will cause some soreness.  Oh, not right away, and not tomorrow… but the next day, you’ll be feeling it. 

It’s called, DOS… that’s trainer speak for Delayed Onset Soreness.  Lots of DOS is caused by the buildup of Lactic Acid in your muscles when you workout.  And when it comes to acid, I have one rule, get it out of here.  And here’s a simple way. 

Breathe! 

Yep – you can avoid lots of soreness if you’ll just breathe… in through our nose, hold for a few seconds and exhale slowly. 

You see, most of the Lactic Acid is removed from your body through your respiratory system in the hour following your workout.  So when you’re done sweating… Breathe.  2 days from now, when everybody else is sore… you’ll be doing just fine.

Hey, it’s all about moving – do some now… so you can do more later. 

If you’ve got some weigh to lose, have you even looked at a thin person and wonder.. “I wonder what they know that I don’t know?”

Over the years, my weight has gone up and down like a yo-yo.  Sometimes I was overweight, and sometimes I was a fat guy living in a thin guys body… and you know what I mean by that.  But then I noticed something about thin folks… and everything changed. 

You see, when I was heavy, if I knew I was going to be busy that day, I would make sure to eat EXTRA in case I got hungry… like it was going to be a surprise or something.  I’d pack on the calories… just in case.  Which of course, my body stored as fat. 

But then I noticed that thin folks don’t do that… they wait until… get this… they actually get hungry.  Which means, they don’t have extra fat to store… and what fat they did have… is burned off. 

How cool is that?

Now you know the secret.  Don’t eat extra in anticipation… just take a snack with you for the muchies hit later in the day.

Hey, it’s all about moving – do some now… so you can do more later. 

Have you ever said to yourself, “I’m so busy I don’t have time to eat right… that’s why I’m overweight?” Of course, those thin, busy folks don’t have time then either, do they?

These days, we all have crazy schedules.  Work… kids… shopping… household chores… friends… family… it never ends.  It even makes it hard to find time to eat… yet… looking at our waistlines… we seem to find time for that.

These days, with all the new choices, it really doesn’t take any more time to eat right instead of wrong, so what’s the problem?  Here’s a thought. 

It makes it easier to eat right and maintain your weight when you remember that “eating” is not optional.  Just like breathing, eating IS life. It’s all those other things that you’re doing that are optional.  So try this.

When you prioritize your daily to-do list… putting eating correctly right at the top… and allow time in your schedule to accomplish that task. 

Just a little thought… will make a huge difference in your life.

Hey, it’s all about moving – do some now… so you can do more later. 

Do you like to workout?  Or…do you like to exercise?  Some folks think working our and exercising are the same.  I don’t think so. 

When it comes to getting in shape do you workout or exercise? 

Well if you do either, good for you!  You’re one of 15% of Americans who hit the gym on a regular basis… and you know that exercise and working out are two very different things.  Here’s what I mean. 

Exercising our bodies is really maintaining.  In other words, when you exercise, you’re keeping your body in its current condition.  But if you’re out of shape and you want to get in shape… or if you want to move to the next level… you need a workout.  And that means pushing beyond your comfort zone.  When you do, your body gets an evolutionary cue that it needs it to be stronger… and it responds by growing. 

And remember, in life… you’re either growing… or dying. 

Think about that next time you decide to exercise… or workout.

Hey, it’s all about moving – do some now… so you can do more later. 

Have you ever thought, “If I could only afford to hire a personal trainer, I could be in shape too?” You might be right… but then again, maybe not. 

If you’re having trouble getting into a workout program, you might be considering a personal trainer.  For the right reason, it’s a good idea. 

But from my point of view, sometimes the reason folks fork out the bucks to hire a trainer is to motivate them to go to the gym.  It’s kinda like this… “If I know I’m paying for it… I’ll go”.  And it works… until you figure out that if you want an excuse not to exercise, all you have to do is stop paying for it. 

And since the cost of a personal trainer prohibits most folks from using it long term, eventually you are going to stop.  The better course of action, is to hire a trainer for a few sessions planning in advance to go it alone once you know what you’re doing

this makes you accountable for your success and not your checkbook. 

Remember, it’s not easy, but you can’t hire someone else to do your push-ups. To get any value, you need to do them yourself.

Hey, it’s all about moving – do some now… so you can do more later. 

For some folks, trying to lose a few pounds is no laughing matter… and for others, it’s exactly the opposite.

If you’re like me, fighting the battle of the bulge is a part of life.  Sometimes it makes me want to cry… other times it makes me want to laugh… and it turns out, I’m onto something. 

Recently, several studies have found you can burn calories by being a chucklehead.  Huh! Here’s what they found.

Laughing raises our energy expenditure and increases our heart rate by 10 to 20 percent.  Now since a calorie is nothing more than a measure of energy, do the math and you’ll find that 15 minutes of laughter a day could help burn 10 to 40 calories… or about 4 pounds a year. 

Now to put that in perspective, laugh for 15 minutes and you earn 2 chocolate kisses… chuckle for an hour… have a candy bar.

So laughing burns calories.  Then again, if you’re alive, anything you do burns calories… just do more and you’ll see those pounds drop. 

Hey, it’s all about moving – do some now… so you can do more later. 

Have you ever known that you should take a few pounds off and hit the gym but just can’t seem to get yourself emotionally ready?

One of the biggest reasons folks fail in diet and exercise is that no matter how much they want success, their emotional scale is stuck… while their physical scale is going up. 

Lots of us are emotional eaters – but have you ever met anybody who describes himself as an emotional exerciser? 

Probably not, but the truth is, anybody who exercises IS working on their emotions and their body. 

If you’re stuck in an emotional rut on your scale, remember, you don’t have to jump all the way to the other end of the scale to feel better. Think of it this way.  If black is at one end, and white is at the other, an amazing life is lived in the rainbow of colors found in between.  Just moving a little bit up the scale will feel incredible. 

One step at a time… you’ll get there… even if you don’t know where “there” is. 

Hey, it’s all about moving – do some now… so you can do more later. 

Have you ever wished that you could be wisked away to a fabulous spa to be pampered back into shape like the stars do?  It can happen - and you don’t have to go anywhere. 

The other day I was heading off to the gym for a workout when my wife decided to tag along. 

Before leaving she asked, “What do I need to bring?” Well I said, some workout clothing, a towel, lots of water and you might want to bring something to change into for the Tan and Sauna.  “Tan and Sauna, I thought we were going to exercise?” She said. 

We are, but who says we can’t pamper ourselves a little, too?  So, we did, and guess what… she loved working out and is really looking forward to her next trip to the sauna…ah…the healthclub.  This is where it gets interesting. 

On the way out, we ran into a friend and told her what we had been doing and she said, “I didn’t even know they had a sauna, and I’ve forcing myself to come here 3 months.” Forcing her self? How long can that last? 

Funny… one trip to the sauna and my wife is hooked and looking forward to coming back again and again.  Working out – it can be fun! 

Hey, it’s all about moving – do some now… so you can do more later. 

I was having dinner with my wife at a restaurant the other day and I swear that the size of the dinner plates is getting smaller and smaller.  Yeah…that’s it.

I like to eat out – a lot.  But as a person with the capability of having a larger spare tire on my waste than is my trunk, I’m always on guard. 

For years, in a kind of a forced perspective type thing, weight loss gurus have mentored us to put our meals on smaller plates to trick us into thinking our food was bigger.  Well, it works, probably as well as filling BIG plates with BIG food like restaurants do.  It’s a matter of scale.  So what do we do?  Here’s a thought. 

Give yourself some perspective.  Next time your meal arrives, close your fist, pound it on the table, and demand another napkin or something.  While your server looks away, put your fist in front of the food on your plate. 

Since your fist is about the size of your stomach, anything bigger on your plate… should become tomorrow’s lunch… which by the way, will now be free.  Hmmm… good for the waistline and the bottom line.

Hey, it’s all about moving – do some now… so you can do more later.