I’m gonna keep it simple today.

I want to share with you a radio show I used to host a while back. This is the first show introducing the concept of the show and what “The Fitness Truth” really is. Why you don’t need fancy equipment, supplements or anything outside of “you” to get the results you are after.

Take a look here (or rather take a listen)….

It’s in mp3 format, you can download it and listen to it anywhere.

Are you ready for Judgment Day?

Finally, it’s here, the warmth of Summer.

Memorial day came and passed, the next major marking of the year is July 4th.

Independence Day. Or as I like to call it Judgment day. The deep of summer where people start swimming. You know what that means - swimming suits.

Are you ready?

If not - you’d better get doing.

Here’s what you’ll need.

1. A varied workout plan
2. Rock solid nutrition
3. Endless motivation

With the combination of these 3 you could certainly trim the fat by July 4th (just 5 weeks away).

This is your opportunity to look your best and be proud of it.

For any program to work you need these things to happen:

1. You’ll need to burn more calories than you take it (negative energy balance)
2. The best way to do this is by exercising (stimulating your muscles)
3. The next best way is a small deficit through nutrition about 10-20
4. Doing the best types of exercise and eating the best types of food will increase the effectiveness by a lot.
5. Supplements - while they are often abused and overused, there are some helpful supplements either for convencience or to make sure you’re filling in any nutritional voids.

If you need any help with any of these feel free to contact me: Spokane Fitness Success

Now when it comes to fitness, what do you think has the main influence on how you look?

1. Is it your actions every day
2. Your friends for tempting you various foods
3. Your parents for giving you the genetics you have
4. The donut guy at work for bringing the box of donuts every week

While 2,3 & 4 may certainly have an influence on your fitness. It is ultimately up to you to determine how you want to look and feel. You are in control of how you look, you are not a victim to any circumstances. One of my favorite quotes goes something like this: “successful people in life believe they create their life through the actions, not a victim to life’s circumstances”.

Too often we defer the blame, guilt, responsibility to outside of ourselves. As a way to relieve pressure and have a valid excuse.

I’m writing a series of articles for Eve Magazine on this very thing - Excuse Busters. Just this last month was about “Are You Playing The Blame Game”

Take a look at it!

One thing is for sure, if you don’t do anything, nothing will happen.

You are on your way home from work/school and it has been at least 4-5 hours since your last meal. You are completely starved and you can’t wait to get home and see what you have in your kitchen to eat. You get into the kitchen and your stomach is aching with hunger, so you open the fridge to see what is handy.

The first thing that you see on a shelf is a chocolate pudding snack that look so good and ready to eat. You quickly scan for a healthier substitution but all you see are raw chicken breasts. You think would I rather spend 10-15 minutes while my hunger continues and cook up a healthy meal with chicken breasts or would I like to grab that snack pack and devour it’s deliciousness right now.

You eat the pudding and now you feel a little bit weaker in your will power so next you go for the sweet role sitting on the counter. When you’re through with that you decide oh well and continue on your all out binge all because you let hunger strike.

The Solution

Keeping a satisfied stomach throughout the day can work wonders for your will power and ultimately your whole diet and fitness goals. This involves 5-7 meals spread throughout the day to keep your hunger at bay without any long stretches of hunger. Always plan ahead and don’t skip any of your meals, which could lead to a binging episode caused by severe hunger and cravings.

So simply put don’t let yourself get hungry. Eat your meals even if you are not hungry. This will guarantee that you won’t even be tempted to deviate from your planned diet. Another note to take in here is to go shopping on a completely full stomach. When you are full you will shop with your brain not with your stomach. Logically your brain will pick out all of the fitness friendly & healthy foods at the store. While if you shopped with your stomach you would end up with….well, you know.

Need some extra help with your fitness plan? Go here: Spokane Personal Training Success

I hope you had a great weekend!

This last week I saw a report from JAMA, want to know what it was?

First want to know what JAMA is?
It’s the Journal of the American Medical Association.

The report said that fit people who are overweight have less of a
risk from health complications than unfit people who were normal weight.

How can you be fit and overweight. Fitness had more to do with how
well conditioned you are and how much exercise you do which helps
to eliminate internal fat around the vital organs.

Even if you are blessed with a perfect body and don’t exercise, you’ll
have a higher chance of health complications than someone who is not
so thin and exercises regularly.

The moral of the story, keep exercising. No matter what level you’re
at, it’s important to keep exercising to keep healthy. You don’t have
to have a beach body to be healthy.

The study promoted physical activity on most days of the week.

Let’s cover that again - most - that means more than 1 or 2 days a week.