Friday, December 16, 2011

Twitter Q&A

This post is from my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

It's Friday so that means... you guessed it Q&A Friday! Ask me your #diet & #exercise questions!!

Q: What is better, jogging on a treadmill or outside? A: Personal preference. Whatever will get you to do it consistently is the best.

Q: Best things to eat at night? A: Protein snacks or shakes with casein protein instead of whey protein.

Q: Is bread pudding very bad to eat? A: As a one-time treat during the holidays and eating a moderate piece, no. Beyond that, yes.

Q: I'm 50 pounds overweight, should I tone down or lose weight? A: Use weights as part of your exercise program & tone as you lose weight.

Q: I want to lose 25 pounds before the new year, can it be done? A: No, not safely. Losing weight should be a gradual steady process.

#Quote of the day: Life is a grindstone, and whether it grinds you down or polishes you up is for you and you alone to decide - Cavett Robert


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I can help you reach your goals & train you in the comfort of your home with my online training system. Affordable. If you are interested in being trained by me with my online training program or want more info, visit my site at www.ezhomefitness.com and use the email link there. I hope to hear from you!

Monday, December 12, 2011

Twitter topic of the day: Do you know how to get through the holidays without gaining weight?

This post is from my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is: do you know how to get through the holidays without gaining weight?

The holidays, a great time of year, for spreading cheer, visiting friends/family & for eating/gaining weight! Sorry to ruin the mood but you know it's true! Holidays are good excuses for going off diets, falling off diets & binge eating. Don't fall into the trap! You'll only feel guilty about it & then have to play catch up in the new year. Get your new year off to a good start by showing yourself you can do it through the holidays. If you can do it then, there's no reason to not be able to do it throughout the year. Stick to a dietary outline, enjoy your holiday food but don't go carb crazy. Make sure to eat in moderation! Always eating in moderation is key but even more so during the holidays. Make sure you continue to do your exercise & cardio program. I know the holidays are a busy time so a little slacking off is OK but do not miss more than 2 days in a row. Rearrange your exercise/cardio schedule to work around your holiday schedule. Plan ahead and you can get it all done! You can get through the holidays with minimal or no weight gain if you just make up your mind to do so. Get a headstart on your weight loss goals for 2012 by doing your body right during the holidays. It can be done. You can do it. Make sure you save me some of that holiday fruit cake! ;)

#Quote of the day: Never let the odds keep you from doing what you know in your heart you were meant to do. - H. Jackson Brown, Jr.

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I can help you reach your goals & train you in the comfort of your home with my online training system. Affordable. If you are interested in being trained by me with my online training program or want more info, visit my site at www.ezhomefitness.com and use the email link there. I hope to hear from you!

Friday, December 9, 2011

Twitter Q&A

This post is from my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

It's Friday so that means it's Q&A Friday!! That means you get to ask me your #diet & #exercise questions! Ask away!

Q: What is the best ab exercise? A: Hanging leg raises but not easy to do since you need a bar to hang from, etc.

Q: How do I survive the holiday food binge? A: MODERATION. Eat in moderation and don't stop exercising throughout the holidays.

Q: What is the difference between white & wheat bread? A: White bread is processed and breaks down in the body differently than wheat bread resulting in a blood sugar spike. Wheat bread breaks down in the body with better effect on blood sugar.

Q: I'm a beginner, how many days should I work out? A: To start, 3-4 days per week and build up to 5 days of exercise, 2 days for rest.

Q: Is exercise really good for stress like they say? A: Yes. It helps the body release muscle tension, stimulates the nerves, etc.

#Quote of the day: The most wasted of all days is one without laughter. - E.E. Cummings

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I can help you reach your goals & train you in the comfort of your home with my online training system. Affordable. If you are interested in being trained by me with my online training program or want more info, visit my site at www.ezhomefitness.com and use the email link there. I hope to hear from you!

Wednesday, December 7, 2011

Twitter topic of the day: Are you all talk and no action?

This post is from my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is: are you all talk and no action?

Ask someone what their problem is and they'll tell you. Ask them what they're doing about it and you'll get more evasive answers. Cough, cough... EXCUSES! Or you'll hear someone talk like they know all the answers then why do they have the problem? Because they're all talk and no action. #realtalk It takes action to lose weight. It takes action to get fit. It takes action to improve your cardio. Talk isn't going to cut it. Stop the talk and get your butt in gear to achieve your goals! Stop the words, stop the excuses and get to work. It all begins and ends with you. The longer you keep talking and making excuses, the worse the problem is getting. The more ingrained you are making your excuse making mentality. You have to bust out of the excuse making and convert those words into hard work! Words and excuses will not burn calories or fat. Take those words and excuses and do something positive with them, turn them into affirmations! Tell yourself what you are going to do but then GO DO IT! Stop the procrastinating. Stop the trying to convince yourself. Just jump in and get started. Change your world, be a doer instead of just a talker. Be the person you keep talking about. You can be anything you want to be. Always choose to be the person who goes for their goals with action, not just talk.

#Quote of the day: Instead of giving myself reasons why I can't, I give myself reasons why I can. - unknown

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I can help you reach your goals & train you in the comfort of your home with my online training system. Affordable. If you are interested in being trained by me with my online training program or want more info, visit my site at www.ezhomefitness.com and use the email link there. I hope to hear from you!

Monday, December 5, 2011

Twitter topic of the day: Do you sell yourself short when it comes to diet & exercise?

This post is from my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is: do you sell yourself short when it comes to #diet & #exercise?

People make all sorts of excuses to not diet & workout. Most excuses are just that, excuses. A lot of excuses are just because of laziness and bad attitudes. People don't want to do the work yet somehow expect a change. Eventually they'll change their tune or pay the price for it. However my #questionoftheday goes out to people who mentally or physically believe they can't diet or exercise. They feel that they either can't do it or won't see any results. Either they've been made to believe that by a poor support system, a past failed attempt or insecurities. First, I will say that everyone can benefit from #diet & #exercise. Regardless of what happens on the outside, a change in #diet & #exercise can greatly benefit you internally. Don't discount the benefits of #diet & #exercise to your overall health. Do not let a poor support system stop you from doing what you need to do for you. Depend on yourself to do what you need to do for you. Do not let a failed attempt make you think you cannot lose weight. Chances are you didn't give it enough time or 100%. Don't give up and don't quit on yourself, TRY again! Don't let insecurities win! You are not destined to be fat just because that's all you've known or have been told. You absolutely have the power to change! Don't let your doubts win. Don't sell yourself short. Defeat your insecurities by taking action and proving that you can do it. You CAN.

#Quote of the day: The only limitations you will ever face will be those you place upon yourself. - Keith DeGreen

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I can help you reach your goals & train you in the comfort of your home with my online training system. Affordable. If you are interested in being trained by me with my online training program or want more info, visit my site at www.ezhomefitness.com and use the email link there. I hope to hear from you!

Friday, December 2, 2011

Twitter Q&A

This post is from my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

It's Friday so you know what that means... it's Q&A Friday!! So, ask away with your #diet & #exercise questions!

Q: What's better- tuna or salmon? A: Tuna is a cleaner source of protein. Salmon is a fattier fish but that means higher Omega 3s + protein.

Q: What's the most effective way to workout without a gym? A: With my online training! ;) Use weights, bands, stationary bike, treadmill, etc. The most effective home workout is the one that you do consistently while increasing your intensity.

Q: Is it true that dark chocolate is good for you? A: Yes, there are heart healthy elements in dark chocolate however moderation is key.

Q: How long do I have to be on a treadmill to burn fat? A: Your body doesn't convert to burning fat until the 20min mark so do your cardio anywhere from 30 - 45 minutes for fat burning. Anything over 45 minutes will start burning muscle which is counter-productive.

Q: How long do I have to train for? A: For what? How about making exercise a lifetime habit? Train for health. Train for life.

Q: If you don't want to burn fat, you should do < 30min of cardio? A: Good question! 20min would suffice or lessening the days you do it.

#Quote of the day: Patience and fortitude conquer all things. - Ralph Waldo Emerson

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I can help you reach your goals & train you in the comfort of your home with my online training system. Affordable. If you are interested in being trained by me with my online training program or want more info, visit my site at www.ezhomefitness.com and use the email link there. I hope to hear from you!

Tuesday, November 29, 2011

Twitter Q&A

This post is from my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

It's been a week since my daily tips due to the holiday, so I'm making today a Q&A day!

Q: How do I make my love handles disappear? A: You have to reduce overall fat. That is a place the body stores it so it will be stubborn fat

Q: What's the best supplement to take? A: Protein! Build & feed your muscles and your muscle will help you burn fat.

Q: Can you help me lose weight? A: I sure can! Direct message me for more info on my personalized online training.

Q: I hurt my back, how can I get it stronger? A: Make sure to properly warm up your back area before exercise. Do core & ab exercises, yoga.

Q: I have dinky calves, how can I get them bigger? A: Genetics are a factor but for size do standing & seated calf raises. Hi reps (20-25).

Q: How long does soreness last? A: Post-workout soreness last for a day or two depending on how hard the workout was. Work through it!

#Quote of the day: The men who try to do something and fail are infinitely better than those who try to do nothing and succeed - Lloyd Jones

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I'm here to help inspire you, motivate you and help you reach your fitness goals whether it's to lose weight, gain weight or train for a sport.

I can help you reach your goals & train you in the comfort of your home with my online training system. Affordable. If you are interested in being trained by me with my online training program or want more info, visit my site at www.ezhomefitness.com and use the email link there. I hope to hear from you!

Tuesday, November 22, 2011

Twitter topic of the day: Do you give up too easily?

This post is from my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is: Do you give up too easily?

Most people want results yesterday, forget about today, they want instant results. How realistic is that? How long did it take to get into your body's present state? It stands to reason that it will take a bit to get your body used to activity and a new diet, let alone see results. But what happens? Most people go into their diets and workouts with highly unrealistic expectations. Recipe for failure! That will just feed your doubts, negative attitude and insecurities when nothing happens fast. Then what happens, you quit and for what? That will get you nowhere fast, make you lose any progress you had and make it harder to restart. Quitting is the worst thing you can do once you begin. Give your diet and exercise program a real chance to succeed! It takes time to put your house in order and even more time to gain and see momentum. You have to be consistent and patient. Diet and train consistently, day in and day out and you will see wonderful changes in your body & health. Don't quit before you have a chance to reap the rewards of your efforts. Give yourself a chance to see and feel the progress you are making, no matter how small. Even a little is better than nothing at all, correct? Little by little, you'll make great strides! Once you get yourself in the habit of being consistent and positive, you can increase the intensity for even more results! Don't be a quitter! Don't you dare quit on yourself. Your diet or exercise program won't fail you, only YOU can fail you! #realtalk Go get it now, stop giving up on what you want and go get that body you want!

#Quote of the day: Once you learn to quit, it becomes a habit. - Vince Lombardi

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I'm here to help inspire you, motivate you and help you reach your fitness goals whether it's to lose weight, gain weight or train for a sport.

I can help you reach your goals & train you in the comfort of your home with my online training system. Affordable. If you are interested in being trained by me with my online training program or want more info, visit my site at www.ezhomefitness.com and use the email link there. I hope to hear from you!

Monday, November 21, 2011

Twitter topic of the day: Do you know how to get rid of that one problem spot on your body?

This post is from my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is: Do you know how to get rid of that one problem spot on your body?

We all have that one problem spot on our bodies. That one spot where fat never seems to want to leave. I'm here to give you some info on what to do, what to expect and what won't work. Love handles, hips, belly, thighs- the main areas where fat stores in men's & women's bodies. It seems to never go away no matter what you do. What to do? Spot reducing is a myth. No such thing. Exercising that one area will tighten the muscles underneath but do little to reduce the fat there. Forget pills, that's another myth. Reducing fat is an overall process and to remove it from a problem spot takes dedication. Here's why: your body genetically stores fat in pre-determined areas. That means it will hold onto it there. Even when you diet, it will still be there and will be the last place you will lose fat. BUT, you can lose it if you are persistent in your dieting & exercise efforts. Your problem area is where your fat is stored first and where you will lose it last. So, you may notice that you are losing fat elsewhere on your body but that one problem spot is still there. Keep attacking your diet and exercise and you will see your body finally begin to lose the fat stores there. At this point, you will have lost much fat and inches throughout the rest of your body but don't stop till you hit those fat stores too. Remember, slack off on your diet and your body will look to restore its fat store right back into the problem area. Attack it, stay on top of it. You CAN do it. Kiss that problem area goodbye!

#Quote of the day: No matter who you are, no matter what you do, you absolutely, positively do have the power to change. - Bill Phillips

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I'm here to help inspire you, motivate you and help you reach your fitness goals whether it's to lose weight, gain weight or train for a sport.

I can help you reach your goals & train you in the comfort of your home with my online training system. Affordable. If you are interested in being trained by me with my online training program or want more info, visit my site at www.ezhomefitness.com and use the email link there. I hope to hear from you!

Friday, November 18, 2011

Twitter Q&A

This post is from my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

It's Friday so you know what that means, it's Q&A Friday! Ask me your #diet & #exercise questions!

Q: What is a good breakfast food? A: Steel cut oatmeal is as good as it gets for complex carbs & fiber. Egg whites for protein.

Q: I have been exercising for 2 weeks and haven't seen any results? A: You have to give it more time, there is progress going on. Your body is getting stronger and more fit. Keep at it and you will see results. Be patient. Increase your intensity.

Q: How do I get rid of my saggy arms? A: Tighten up your diet. Work triceps with weights and do hi reps.

Q: Should I take a multi-vitamin? A: YES! It will help supplement any deficiencies in your diet.

Q: Weight is coming off everywhere but my butt, what can I do? A: Keep working hard with your diet & exercise. Everyone has an area on their body where they store fat first & that will also be the last area to give it up. Just keep at it & it will go.

Q: My child is obese, what can I do? A: To start... change his/her diet to healthier foods. Have your child get more active.

#Quote of the day: If you're headed in the wrong direction, God allows U-turns. - unknown

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I'm here to help inspire you, motivate you and help you reach your fitness goals whether it's to lose weight, gain weight or train for a sport.

I can help you reach your goals & train you in the comfort of your home with my online training system. Affordable. If you are interested in being trained by me with my online training program or want more info, visit my site at www.ezhomefitness.com and use the email link there. I hope to hear from you!

Wednesday, November 16, 2011

Twitter topic of the day: Do you let your past mindset hold you back?

This post is from my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is: Do you let your past mindset hold you back?

Do you allow your past mindset to rule your life? For most of you, you'll think what is he talking about? That isn't me! But oh it is! You tried to do a diet and failed or didn't see the results you wanted. So what happened, you haven't bothered to try again. Same for exercising. You expected overnight results as if that's how it's supposed to work and when you didn't see results, you gave up. Sure, you'll try to diet & exercise here and there but in the back of your mind, you aren't fully committed. Your past results formulated your mindset and what you think when it comes to diet & exercise. You have to wipe out that past mindset because its holding you back. It isn't allowing you to give a new try at dieting and exercising a real chance at success. You have to take every attempt at dieting and exercising as a whole new experience. use it to see what works and what doesn't. Different factors (stress, age, energy, your health) will affect how your body responds each time. You won't always get the same results so you have to take each attempt as its own and go from there. That means take what you've learned from the past and apply the positive things, discard the negative. Keep an open mind to learning anew with each new attempt. Don't limit or restrict yourself to past thoughts or obstacles, live in the here and now. Past you has no bearing on present you. Present you has goals to achieve and will go for it. Don't let your past mindset hold you back. Change your mindset and go get that body and health you've been wanting. You CAN do it. That's what you need to focus on. What you CAN do right now. In the present. Now. Today. Go get it!

#Quote of the day: Life is not the sum of what we have been, but what we yearn to be. - Jose Ortega Y Gasset

I'm here to help inspire you, motivate you and help you reach your fitness goals whether it's to lose weight, gain weight or train for a sport.

I can help you reach your goals & train you in the comfort of your home with my online training system. Affordable. If you are interested in being trained by me with my online training program or want more info, visit my site at www.ezhomefitness.com and use the email link there. I hope to hear from you!

Tuesday, November 15, 2011

Twitter topic of the day: Do you think and dream about a future of a fitter you?

This post is from my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is: Do you think and dream about a future of a fitter you?

Dreams... they can be an important part of your fitness goal. Whether you want to lose weight, gain weight or be better at a sport. Visualizing where you eventually want to be can be a motivator. Visualizing can help you achieve your goals. Visualize that you will fit into that shirt or dress. Visualize what you need to do to get there. Then here's the most important part... put it into action! Act out your visualization. Even while you are dieting and exercising, keep the visualization going. You must convince your mind that what you want is achievable. Your mind is the biggest obstacle in achieving your goals so you can see how key visualizing can be. It's one of the biggest keys to success of successful people. Dream it, think it, believe it, act upon it, achieve it. It's a simple formula that is easier said than done but it does work. Best of all, it costs you nothing but that which you already are kinda sorta doing already. Just kick it up a notch or 2 or 3! Dreams + action = results! Work on your visualizing, it takes seconds. You can schedule time for it on your way to work, while you shower, getting ready for bed. There is plenty of time to do it. No excuses. Visualize before, during and after exercise. Focus on what you want and don't stop. You won't believe your results.

#Quote of the day: The future belongs to those who believe in the beauty of their dreams. - Eleanor Roosevelt

I'm here to help inspire you, motivate you and help you reach your fitness goals whether it's to lose weight, gain weight or train for a sport.

I can help you reach your goals & train you in the comfort of your home with my online training system. Affordable. If you are interested in being trained by me with my online training program or want more info, visit my site at www.ezhomefitness.com and use the email link there. I hope to hear from you!

Monday, November 14, 2011

Twitter Q&A

I'm here to help inspire you, motivate you and help you reach your fitness goals whether it's to lose weight, gain weight or train for a sport.

I can help you reach your goals & train you in the comfort of your home with my online training system. Affordable. If you are interested in being trained by me with my online training program or want more info, visit my site at www.ezhomefitness.com and use the email link there. I hope to hear from you!

This post is from my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

I wasn't on Friday so I didn't do my weekly Q&A so you'll get 2 this week! {cue the applause} Ask me your #diet & #exercise questions!

Q: Is it better to jog outside or on a treadmill? A: It depends on you. Either works. Some like the outdoors. Indoors you have a constancy.

Q: Is cleaning the house good for calorie burning? A: While u do burn some calories, unless you're moving things you won't burn much. But any activity is preferable to sitting on a couch doing nothing! So get active and clean away! ;)

Q: What is the best vegetable to eat? A: Rule of thumb- the darker the greens or color-rich the vegetable is, the more nutritious it is!

Q: Will I burn calories while studying? A: Only if you are extremely stressed & pace the whole time you are studying! Mental calories! ;)

Q: I play basketball, what can I do to increase my jump? A: Plyometric training and leg training.

Q: How do I get rid of the tummy pudge? A: Tighten your diet, especially carbs. Be consistent with diet & cardio. Belly fat is stubborn fat.

Q: What is the worst thing to eat? A: Hi saturated fat foods. Foods with any -"ose" in the label (fructose, etc.).

Q: What exercise is best for my love handles? A: Love handles are better attacked through diet as they are a fat storage area.

#Quote of the day: To be upset over what you don't have is to waste what you do have. - Ken S. Keyes, Jr.

Thursday, November 10, 2011

Twitter topic of the day: What is your attitude towards being able to reach your weight loss goals?

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is: What is your attitude towards being able to reach your weight loss goals?

A lot of people have attitudes towards achieving their goals that hold them back from results. A lot of people self-sabotage themselves with career goals and carry that over to their weight loss goals. Have you ever heard the phrase "attitude is everything"? You are and become what you think. If you have a negative attitude, then chances are nothing goes right for you. Or you're not happy when they do. This negative attitude affects your dieting & exercising results. If you look at dieting & exercising in a negative way as work, then you are self-sabotaging. You are already building obstacles to your own progress. You have to change this self-sabotaging negative mindset to achieve your goals! You may already have other negative factors such as lack of support, self-image/self-confidence issues, why add to it? You have to get out of your own way to let the you that you want to be to come out! Erase the negativity in your thinking and you will see dramatic results! Positivity attracts positivity! Drop the negativity and think that you CAN do it. Look at diet & exercise not as work or a chore but as the means to achieving your goals! You have to look at it as the sacrifice being totally worth it! You ARE totally worth it so the sacrifice is worth it as well. Change your mindset, change your world. Go after the body of your dreams and make it a reality! You CAN do it! I KNOW you can! Now convince yourself you CAN too and go get it!

#Quote of the day: Once you replace negative thoughts with positive ones, you'll start having positive results. - Willie Nelson

Wednesday, November 9, 2011

Twitter topic of the day: Do you take daily steps in your weight loss journey towards your goals?

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is: do you take daily steps in your weight loss journey towards your goals?

Losing weight (and gaining weight as well) is a consistent, daily pursuit. For most it's a struggle especially following through on a daily basis. But it must be a daily habit, a daily struggle. You have to attack it every day through diet & exercise. One day of regression or inaction is a day where your body will try to regain its' weight. The body has a mechanism that once it is at a weight for a while, (a mean weight), then it will resist change. This means that for you to break out of that weight zone, you will have to force the body to do so through diet & exercise. You can't slack off either because the body will try to get it back to the mean weight if you let it. This is why people fail at diets. They slack off and the body goes back into trying to get back to its mean weight. The body will also over-compensate in trying to regain its men weight. This is why a lot of people regain their weight after stopping a diet and also wind up gaining more pounds. So, how to combat this vicious cycle? First off, be consistent once you begin your diet & exercise program. Then once you get to the weight you wish to be, you must go into dieting & exercise maintenance mode. This will avoid the body trying to regain its former mean weight while you establish a new mean weight. Remember, the body must be in this new mean weight for a while before it sets it as the new mean weight. It's up to you and how consistent you can be. You have to be in it DAILY to achieve what you want. You CAN do it.

#Quote of the day: Go confidently in the direction of your dreams. Live the life you have imagined. - Henry David Thoreau

Tuesday, November 8, 2011

Twitter topic of the day: Do you know someone who has let their health get away from them?

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is: do you know someone who has let their health get away from them?

Consider yourself lucky if you haven't seen a loved one lose their health. Most of us though have or are going through it or unfortunately will. Diabetes, heart disease, cancer, etc. - so many diseases that can be prevented with proper attention to exercise and diet. Of course, it can still happen to someone doing that but that would be mostly due to genetic factors. The fact is you can prevent this from happening to you. You can be your own doctor. You can be your own preventative medicine. Think of the time and money you can save from your future by investing in some sweat now. Your sweat equity will pay off in healthy dividends for your future. If you've seen someone lose their health, you know it is something that usually happens over time. The toxicity builds up in the body until it finally shows itself. By then though, sometimes its too late to do something about it! So why not do the best thing you can do for yourself now and for the future and get to exercising & dieting? A lifetime of healthy habits sure beats a shortened lifetime of bad habits and regrets, doesn't it? Don't wait until disease takes hold to decide to do something about it because by then it may be too late. Fighting disease and trying to exercise is much harder than just exercising now without it. The choice is easy. Get active. Get fit. Improve your health now.

#Quote of the day: Health is like money,we never have a true idea of its value until we lose it. - Josh Billings

Monday, November 7, 2011

Twitter topic of the day: Do you get sick easily or often?

My #questionoftheday is do you get sick easily or often?

With cold & flu season already underway, learning how to prevent sickness is probably something you should learn. Of course, there is the flu shot for those that need that extra protection. I myself have never had a flu shot and rarely get sick. I was a very sickly child and was always sick all winter long. As I got older my immune system built up and got stronger but I also helped it through exercise. Yes, exercise can build your immune system as you make your body stronger and more efficient. Your body will be more resistant to disease and quicker to recover and recuperate when you do get sick. As an adult, I rarely get sick and if I do it only lasts a day or so. I attack any cold or flu symptoms with Vitamin C and make sure to rest to not overtax your system. Overtaxing your nervous system while you're sick is the worst thing you can do as your body is already being hit hard. So make sure you take it easy when you do get sick. Does this mean lay off exercise? Yes, especially if your energy levels are low. Exercising is excellent preventative medicine. But after you are sick you want to lay off hard exercise. At that point, you need to use your diet to help you recover. Vitamin C is a great anti-oxidant to take while you are sick. Vitamin D3 and Zinc are good supplements to take all the time to prevent getting sick. You can be the doctor to your body's ills with just some time investment in your diet & exercise program. The time you invest in your health is a better time investment than the time you will lose being sick, no? Take the time to take care of yourself now so a doctor doesn't have to do it for you later.

#Quote of the day: Those who do not find time for exercise will have to find time for illness. - Earl of Derby

Friday, November 4, 2011

Twitter Q&A

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

Today is Q&A Friday! So ask me your #diet & #exercise questions!

Q: Jogging hurts my knees, what other cardio can I do? A: Do low impact cardio such as stationary bicycle, swimming, elliptical, etc.

Q: How can I get rid of my post-pregnancy fat? A: The usual way - strict diet, cardio & weights. Work hard and be consistent.

Q: I get winded just going up stairs, how can I do cardio? A: By starting slow, start with 15 minutes/slow pace & slowly add time/intensity

Q: Do I need to do weights to exercise? A: If you want to firm & tone your muscles then you need to add resistance to your exercises. It doesn't have to be dumbbells & barbells. You can also use bands, ankle weights, hand weights, pilates balls, kettlebells, medicine balls.

Q: How long should I exercise each day? A: At least 30 min 4-5 days a week will give you benefits. Adjust your training to your goals.

Q: Is dancing cardio? A: If depends - if you do it for at least 30 minutes, it makes you sweat and breathe hard, then yes! ;)

Q: How much carbs should be taken on 1700cal diet if trying to lose weight? A: Depends on the diet & what stage of it you are on. For this 1700 cal example I will use a starting diet of 50%Carbs/30%protein/20%fat so carb calories would be 850 which = 212.5gms of carbs

Q: My diet worked at first but then I stopped having results, what happened? A: A diet needs constant adjustment as your weight changes.

#Quote of the day: Luck is what you have left over after you give 100 percent. - unknown

Thursday, November 3, 2011

Twitter topic of the day: What is your worst diet & exercise habit?

My #questionoftheday is: what is your worst diet & exercise habit?

I'm sure there are a ton of answers for this one. Eating too much. Eating late. Exercise here & there. Making excuses. Yup, those are all bad habits all right! BUT there are two bad dieting & exercise habits that are the worst! How can there be two that are the worst? Because the first is procrastinating so much that you never get started and the second is just as bad if you do get started and that's quitting! You've heard the phrase "quitters never win and winners never quit", right? There is profound truth to that. You have to go at your diet and exercise with a winner's mindset if you want to succeed! You have to want it, feel it, be it. You have to visualize what you want and then go do it. Starting and stopping because you don't see results fast enough is foolish & counter-productive. You have to invest the time and work to see the results. Are you truly giving it 100%? If not, then how are you expecting 100% results? You get what you put into it. Give your diet & exercise a half-assed try and expect half-assed results, if any. #realtalk Do not be a quitter and DO NOT quit on yourself! Quitting on yourself, that doesn't even sound right, does it? The good thing is that it's all within your control. So what are you going to do about it? GO GET IT and don't stop till you do.

#Quote of the day: Once you learn to quit, it becomes a habit. - Vince Lombardi

Wednesday, November 2, 2011

Twitter topic of the day: Why are you waiting to start with your diet & exercise?

My #questionoftheday is why are you waiting to start with your diet & exercise?

I'll start my diet tomorrow! I'll start exercising next week! Sound familiar? Tomorrow never actually comes because you're too busy putting it off! Why wait to get started? There are very few valid reasons! At this time of year it's even more important to get going with your diet & exercise. Once the holidays hit and the holiday food gets on your plate... all you will have is extra pounds with no dieting or exercising. AND the next thing you know it will be 2012 and you'll have lots more work to do! But you'll fix it, right? You'll make some new year's resolutions that you once again won't do. #realtalk It's a cycle that you have to break. You have to get on it before the food temptations of the holiday begin. Give yourself a fighting chance to succeed and get through the holidays with minimal damage & maybe even some progress. You CAN get through the holidays with minimal weight gain and even some positive steps forward. But you have to begin NOW. Don't wait on tomorrows that never come! Change your mindset now. Go after that body you want NOW. Don't leave for tomorrow what you can do today. There is plenty you can do today. Here. Now. Do it. Get started today. Eliminate "I'll start tomorrow" from your mindset. Carpe diem!

#Quote of the day: Don't let what you cannot do interfere with what you can do. - John Wooden

Tuesday, November 1, 2011

Twitter topic of the day: Don't procrastinate... motivate!

My #questionoftheday is do you procrastinate so much that you never do anything?

Unfortunately that is exactly what A LOT of people do! Are you one of them? I myself suffered from this with things not related to exercise. How did I get past it? I decided to stop procrastinating and started motivating myself instead! Instad of thinking of all you need to do or what plans you want to make, instead just jump into action and get it done! Even if you're winging it a bit at first, eventually your goals will become more defined as you see what you can do. The fear of what you can't do will fall away as you prove to yourself the things you can do. Stop wasting time procrastinating and take action. Put that time to good use with action and you'll be ahead of that old you that would've spent that time procrastinating. What's better? The satisfaction of doing something towards your goals or the frustration of figuring out when to start? Get motivated! Get going! Today! Now! Stop waiting. Your new midnset awaits!

#Quote of the day: Do not wait to strike till the iron is hot; but make it hot by striking. - William B. Sprague

Monday, October 31, 2011

Twitter Q&A

I was unable to get on to do Friday's weekly Twitter Q&A so since I couldn't, I'm doing it today! Ask me your #diet & #exercise questions!

Q: What's the best lower ab exercise? A: Hanging leg raises but you need some equipment. Replace with leg raises on the floor with high reps

Q: Do I need to take vitamins? A: YES. They help supplement any dietary deficiencies you may have. They also help specific needs as well.

Q: I pulled my hamstring, how long should I wait before exercising again? A: Hamstrings are tricky. Rest it for 2-4 wks. (longer if necessary) & then ease back to exercise but if you feel any exercise that tweaks it, stop doing that exercise immediately.

Q: How can I lose 20 pounds in 1 month? A: No healthy way to do so nor would I recommend it. 2 lbs per wk is healthy & sustainable long-term

Q: Are protein bars good for you? A: As a replacement for a meal its ok but don't have many of them because of the carbs & calories.

Q: How can I slim down my hips & legs? A: Same as any bodypart. Tighten diet, cardio & exercise with hi reps. Keep in mind that your hips & legs might be where your body tends to store its fat so that will make it more stubborn. You'll have to work!

Q: What's the best way to work off belly fat? A: Like my last tip, belly fat is stubborn fat. You have to work hard & be consistent Tighten the diet, restrict carbs. Cardio 30 min 4-5 days a week and exercise. You will not only lose belly fat but overall fat as well.

#Quote of the day: To feel 'fit as a fiddle', you must tone down your middle. - unknown

Thursday, October 27, 2011

Twitter topic of the day: What was the longest amount of time you dieted & worked out?

My #questionoftheday is what was the longest amount of time that you did your diet and/or workout?

Everyone will have different answers to the what was the longest amount of time you have dieted and worked out. Some will say days, most will say weeks. Some may even say months and then there are the few that will say years. For most dieting is just a temporary sacrifice to fit into their clothes or for some special ocassion. Then they slack off and gain weight until the next time they decide to lose weight. At that point it's harder to do because of the slacking off and additional weight gain. The easier way is to eat well year round to avoid weight gain and make dieting easier when you decide to do it. The best way though is to diet year round and get yourself to your ideal weight and then maintain it. When it comes to exercise, people tend to do that less than dieting! It's too hard, it's too much work, I'm too tired, I have no time! EXCUSES! Exercising has so many benefits not only for your health but also for your body & self-confidence. Exercise should be done year round. By exercising more you'll have to diet less. How's that for win-win? Don't be a sometime dieter and exerciser. Change your diet & exercise to year round, you'll be amazed at the difference in your weight, breathing & overall health.

#Quote of the day: A man's health can be judged by which he takes two at a time pills or stairs. - Joan Welsh

Wednesday, October 26, 2011

Twitter topic of the day: Do you wish to make changes to your body?

My #questionoftheday is do you wish to make changes to your body?

Everyone has bodyparts that they wish to change. Flatter stomach, toned arms, firm butt, etc. The problem is not in the wishing so much as it is in only wishing and doing nothing else. Wishing has its place because without the wishing you don't have a goal in mind. So definitely use your wishing to define your goal. BUT... once you have your defined goal then it's time to stop wishing and time for action! Don't get caught just wasting time wishing and procrastinating. Make those wishes come true for yourself. You have the power to be your very own fairy godmother or godfather if you will. You have to take the bold step to go from just wishing to action to make your goals come to life. You know what you want, right? So what are you waiting for! Go get it and you can use your new body to make some new wishes come true!

#Quote of the day: You cannot plough a field by turning it over in your mind. - unknown

Monday, October 24, 2011

Twitter topic of the day: What is your favorite comfort food?

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is what is your favorite comfort food?

We all have comfort foods to get us through stress, bad days, break-ups, etc. It's just something that you've made yourself reliant on to be there for you. However, the comfort food is leading to its own problems. It's usually not healthy and is packing on the pounds. That's not good. So, in effect the comfort food is leading to a future form of stress. The comfort food routine is a bad habit! Eliminate the bad habit & moreso, eliminate this bad habit! Remove the comfort food temptation from your cabinets, fridge & desk! Replace it with a healthy lo-calorie alternative instead. Relying on a comfort food is all a mental thing so re-train your brain to rely on something healthy. It will do your health and body good. It will also help you in the long-term by reducing calorie intake. Help your future self and adopt this new good habit. Your future self will thank you.

#Quote of the day: He that can have Patience, can have what he will. - Benjamin Franklin

Friday, October 21, 2011

Twitter Q&A

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

Today is Q&A Friday! So ask me your #diet & #exercise questions!

Q: What is the best breakfast food? A: Oatmeal. It has slow burning carbs & fiber. Low fat. Steel cut oats are even better than regular oats.

Q: Is swimming good for cardio? A: Yes! It's also good for the upper body especially the shoulders. Try intervals with different strsokes!

Q: Do you train people at a gym? A: No, I actually train people in their homes in person and via my online training. No gym required! ;)

Q: I want to gain weight, can you help? A: Yes. The concepts for losing/gaining weight are the same. Just the numbers used are different.

Q: I get bored easily, how do I stay motivated? A: If you are bored then u are not challenging yourself enough. Add variety to your routine.

Q: I'm a 60 year old woman, can I start working out at my age? A: Of course! U will just have to start & take it slower than someone younger.

Q: How do I tone my flappy arms? A: Tighten diet to lose fat. Arms must be worked out with weights and high reps. It's an overall process.

#Quote of the day: No one can make you feel inferior without your consent. - Eleanor Roosevelt

Thursday, October 20, 2011

Twitter topic of the day: Do you rely on someone else to keep you on track with your diet & exercise?

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is do you rely on someone else to keep you on track with your diet and exercise?

Sometimes relying on yourself is too hard. You've failed time and again to be consistent with your diet & exercise. It's not easy I know! But who says you have to do it alone? There's no rule that says you have to go through your diet & exercise program alone! In fact, having someone to push you and hold you accountable can usually be the breakthrough you need! Face it, we all know enablers and detractors who will not help us reach our goals no matter how much we'd like to count on them. You start dieting & exercising, they tell you that you don't need it or shouldn't be doing that. They take up your time. Tempt you with food. They very well may have good intentions but it is not in line with your goals so you need to move away from those that aren't helping you. If you can do it yourself, excellent! But if you need help to stay motivated & on track, do yourself a favor & find someone who will do that. It could be the best thing you do for yourself. Together with your new support system, you can work as a team towards your goals. Find someone you can trust & above all is reliable. You need someone who will motivate you and keep you on track so look for that. Don't just look for someone to hang out with or pass time with, you are looking for a person with the purpose of helping you. Stay focused. If they know something about dieting/exercise, then even better. In fact that's preferable so they can help you with plateaus & expectations. Together with your training partner, you two can work on mutual goals or goals that one of you has set. Work as a team. Work hard. Now you are relying on someone else so make sure that person has your goals in mind and holds you accountable and pushes you towards them. When you can't do it alone and those around you can't or won't help, then it's time to enlist help. No shame in that. Quite the opposite! At the end of the day, you are trying to better yourself, your self-confidence, your fitness and your health. No shame in that. EVER.

#Quote of the day: Great spirits have always encountered violent opposition from mediocre minds. - Albert Einstein

Wednesday, October 19, 2011

Twitter topic of the day: What is your favorite form of exercise?

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is what is your favorite form of exercise to do? What is your favorite type of exercise to do? Weights? Cardio? Pilates? Spinning? Kickboxing? Yoga? Jogging? Swimming?

So many choices! The best form of exercise to do is... any exercise you choose to do that keeps you motivated to keep coming back for more! What's the worst form of exercise? Inactivity. Doing nothing is exactly that. NOTHING. No results, no progress, instead things get worse. There are so many different forms of exercise that there is NO excuse not to exercise. In all that variety there is something you must like. Some people like the treadmill, some people hate it and think it's boring so do no cardio at all. Wrong! Simple solution-find an alternative. Replace the treadmill with a bicycle, stairclimber, elliptical, aerobics... hey, dancing works too! No excuses not to do cardio! But of course, cardio is only one part of the equation. You also have to do some sort of resistance exercise, lots of variety there too! Barbells, dumbbells, machines, bands, medicine balls, kettlebells, pilates balls, stability balls, your own bodyweight -No equipment needed! What's holding you back from finding that favorite form of exercise? Y-O-U. It's certainly not the lack of variety in exercises & options! I have made workouts for people with various disabilities & limitations, with those who have zero equipment, etc. There are always options. My own favorite forms of exercise are stationary cycling, kickboxing, weights, yoga and P90X. Although I'm not the get bored type & usually stick with a routine for a while but I do mix it up every once in a while to change things up. Find what works for you and find what form of exercise appeals to you best and then go get it! Exercise will work for you in so many ways but you have to DO IT. Exercise can't help you if you don't do it. Nothing can if you opt out.

#Quote of the day: Those who do not find time for exercise will have to find time for illness. - Earl of Derby

Tuesday, October 18, 2011

Twitter topic of the day: What motivates you to diet & exercise?

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is what motivates you to #diet & #exercise?

Having something that motivates you along your diet and exercise journey is important. Whether it's a dress or pants that you want to fit into or even something so simple as being able to go up stairs without breathing hard... You have to have that motivating factor that you can set your sights on to keep you focused along the way. Right now, list your motivating factors & take a good look at them. Isolate the ones that are for you and your health. Give those priority. The motivating factors u do for you are the ones that will keep u going. You may want to do it for family, kids, etc. but do it for you 1st. Give yourself no reasons to fail. If your motivation to diet & exercise is for someone else then you may resent it. You have to do it for u. If you fail then you have no one to blame but yourself! Are you going to let yourself down? I sure hope not. Remove the motivating factors that are for the wrong reasons and replace them with the ones that will give you the most benefits. Then go out there and WORK!! Give it your best effort. Continuously evaluate and adjust your motivating factors as you progress. That is the only way to keep progressing with your goals. Find those things that motivate u and when they no longer motivate u, replace it! Find your motivators and then MOTIVATE and GET TO WORK!! If u find that you can't motivate yourself then do yourself a favor & find someone who can! There are no excuses other than the ones u make.

#Quote of the day: The most important thing about motivation is goal setting. You should always have a goal. - Francie Larrieu Smith

Monday, October 17, 2011

Twitter topic of the day: Do you set fitness goals?

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is do you set fitness goals or just make it up as you go along?

Too many people take a haphazard approach to their health and fitness and then wonder why they see no results or progress. You have to have direction to know where you want to go and to know if you got there! Having a diet & exercise journal can help you. In your diet journal, you can write what you ate for the day and keep track of the calories to see if you're on/off track. In an exercise journal, you can write your workout for the day and the amounts used (sets, reps, etc.) along with any other pertinent data. You can also make note of your mood, energy levels, motivation level and time for the workout. I know it sounds like a lot of work but you have to take a focused approach to your fitness for results & progress. With a journal you can see on paper where you went right or wrong. It also helps as a map of what works should you come back to it at a later time. Don't take a haphazard approach to your health & fitness! If it hasn't worked all that well in the past, then it's time for a new approach! Your helath is too important to leave it to chance. Get focused. Get to work! Learn what you can. Plan out your diet & exercise and set goals. Set monthly & weekly goals, even daily goals if you need to! Make your goals realistic though! Set small attainable goals at first and make sure they are all in sync with your overall goal. With a focus on your goals, you will find your way there if you stay the course. Be consistent! Stay focused. You can do it.

#Quote of the day: Commit to be fit. - unknown

Friday, October 14, 2011

Twitter Q&A

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

Today is Q&A Friday!! {cue the applause} so ask me your #diet & #exercise questions!

Q: Do I need weights to workout? A: No. Weights help but there are other forms of resistance u can use-bands, yoga/pilates balls, your body.

Q: What's the best cardio I can do? A: Any cardio is good cardio. Find what best fits you & wll keep you coming back then do it consistently.

Q: Best way to overcome plateau? A: Be consistent & push harder to force your body past its current comfort level. Up the intensity.

Q: How do you train someone online? A: Innovative online training system lets me train you & get your feedback to keep progress coming.

Q: What do you train with? A: I train with different methods at different times with P90X, weights, cardio & martial arts.

Q: How do I stay motivated? A: You have to stay focused on your goals and you have to WANT it. Keep your eye on the prize. Tunnel vision!

Q: I lost 10 pounds and gained most of it back. What did I do wrong? A: You did the actions but didn't adopt them as habits, so reverted.

Q: What is your top tip? A: Be consistent! You have to show up & work! Even if u think u aren't making progress, you are... on the inside.

Thursday, October 13, 2011

Twitter topic of the day: How many pounds have you lost & kept off?

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is how many pounds have you lost when you've decided to diet & exercise AND how much of it have you kept off?

I'm sure many of you have dieted & exercised in the past with varying results. Some of you have lost, some of you haven't. Some of you have tried more than once to diet & exercise, again with varying results. Some of you have lost a lot, some have barely lost a pound no matter how hard they tried. What has gone wrong with these attempts? Some have had success but gained it all back and more later. Some had no success and gave up, only to gain more weight. What is wrong with all these all too familiar and far too common scenarios? The desire is there and so is the ambition but to go into a diet/exercise program without knowing what to do & how to do it right isn't good. Also having unrealistic expectations and not knowing what expectations are realistic is already working against you. You have to go into a diet/exercise program with clearly defined goals and realistic expectations if you want results that stick long-term. I want to lose 25 pounds isn't a clearly defined goal. I want to lose 25 pounds within the next 3 months & be more toned with good cardio is. The best way to have steady progress with your diet & exercise is to know what is realistic and achievable in the short-term. This will keep you from frustration that will derail you from staying motivated. At the same time, what you learn will help you long-term. Just because you failed at diet & exercise once or more doesn't mean you shouldn't try anymore. NO! Take what you learned & apply it again! Throw away what didn't work but DO apply what did work. Everyone's body reacts differently to diet & exercise. It's not one size fits all. What you learn from your failures is what you can apply with your next attempt. Learn all you can about diet, exercise & your body. DO NOT QUIT EVER. Keep at it. Make realistic expectations and goals and then work your butt off to make it happen. You CAN do it.

#Quote of the day: Experience is not what happens to you; it is what you do with what happens to you. - Aldous Huxley

Wednesday, October 12, 2011

Twitter topic of the day: Do you complain but still do nothing to help yourself?

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is do you complain yet do nothing to help yourself or change what you're complaining about?

Time to flip the script! Too many people nowadays spend more time and energy complaining than taking action to fix or change what they're complaining about. DOH! Complaining gets you nothing. Action gets you everything. Can the right choice be any clearer? Why waste time & energy complaining about things you DO have control over and CAN change? Make good use of that time & energy! Yes, the road may be hard & also be hard to get past your own negative attitudes about things BUT it will only get harder the longer u wait. When it comes to negative attitudes and bad behaviors, time is not your friend. It will only get you more set in your ways. Take action NOW! Complaining and bad attitudes towards dieting & exercising are only matters of perception. Change your perception & you'll see a change! Complaining is only a waste of valuable time. Time that is ticking on not only your habits being more set but also in your body & health. Leaving things for tomorrow will not help you today. It will only make you make you more negative and set in your ways. Take action today. Any positive change you make is a step forward from finding yourself stuck on the treadmill that negative habits & thinking have become. It doesn't have to be a major shift but you do consciously have to make the choice to do something positive for you. Not just lip service. Good intentions without action will yield zero results. U have to make the effort. U have to take that first step that will lead to another. Stop being a complainer. Do u really want to be one of those? I'm sure u don't. So get off your butt, get out of your own way & take action!

#Quote of the day: In order to change we must be sick and tired of being sick and tired. - unknown

Tuesday, October 11, 2011

Twitter topic of the day: Get out of your own way & stay focused

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is what do you do to get out of your own way and keep yourself focused on your goals?

In my question of the day I ask what do you do to get out of your own way? That's because too many people get in their own way! That little voice in your head that says take today off from exercising because you're tired is you getting in your own way. That little voice in your head that says I'll start dieting & exercising tomorrow is you getting in your own way. That little voice in your head that says you don't have any time to exercise is you getting in your own way. That little voice in your head that says what's the point in exercising because you'll always be fat is you getting in your own way. That little voice in your head that says nobody is there to help me with my exercising & dieting is you getting in your own way. That little voice in your head that says you can't get motivated to diet & exercise is you getting in your own way. You keep getting in your own way with EXCUSES. When are u going to tell that little voice to shut up so you can progress towards your goals? At some point you are going to have to be stronger than the little voice that is in control of your life. Why not today? Take control! You can't keep getting in your way and keep complaining about your weight too! YOU have the power to do something positive about it. Don't let the negative little voice in your head shout over the positive things you want to do and achieve for yourself. Learn to silence that inner negative voice that fuels your doubts & insecurities, that saps you of your motivation & inspiration. Find or create a new inner voice that is strong, focused, motivated and inspired to help you reach your goals. You have it within you to be the person you aspire to be and reach the goals you desire for yourself. You CAN do it. You CAN achieve it.

#Quote of the day: Nothing will ever be attempted if all possible objections must first be overcome. - Samuel Johnson

Monday, October 10, 2011

Twitter topic of the day: Holidays, weekends & exercising

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is are you on holiday or using the holiday or weekend or other excuse to take off from your diet & exercise program?

With the holiday season coming upon us, now is the time to buckle down on your diet & exercise program! If you allow yourself to continue to slack off & not establish good new habits then you know what's going to happen come the holidays right? You're going to eat all that good holiday cooking, gain weight, feel guilty & miserable at the weight gain & make a new year's resolution. Then you know what happens after that New Year's resolution right? You make a committment that you keep for about 2 weeks before the cycle begins all over again and another year of fat & excuses rolls on. NOW is the time to make that committment to yourself. BEFORE the holiday season starts & all your ready made excuses start. NOW is the time to learn what foods are good for you to eat so you can eat well during the holidays and not gain weight. NOW is the time to learn discipline yourself into also exercising consistently so that if you do eat more holiday food, you can work it off. You have to start sometime and the truth is that there will always be some ready made EXCUSE for you not to begin. Stop the excuses! Time is ticking. The time is right to discipline yourself before the holidays. There's enough time to build good habits before then. Don't wait until the holidays are upon you to try to start because you know that hasn't worked out for you before. You CAN make it through the holidays without weight gain and you CAN even make progress with your weight loss & fitness goals.

#Quote of the day: Instead of giving myself reasons why I can't, I give myself reasons why I can. - unknown

Friday, October 7, 2011

Twitter Q&A

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness


Today is Q&A Friday! That means you get to ask me your #diet & #exercise questions for the next 20 minutes or so! Go! ;)

Q: What is your #1 motivation tip? A: You have to decide that YOU want it & want to change. If you want it you will be & stay motivated!

Q: How can I eat better at work? Everything around here is fast food. A: That's easy! Prepare your food at home & bring it with you to work!

Q: How long have you been training people? A: Informally for over 20 years! Formally for about the past 5 years.

Q: Can I train at home as well as I would at a gym? A: The gym has more equipment but you can train very well at home with little equipment.

Q: How can I lose my stomach fat? A: Belly fat is stubborn fat. It will take effort & patience. Do cardio to burn calories. Restrict carbs.

#Quote of the day: If you only have one smile in you, give it to the people you love. - Maya Angelou

Thursday, October 6, 2011

Twitter topic of the day: Do you shy away from exercise because of the soreness?

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is do you shy away from exercise because of the killer soreness you get from it?

A lot of people shy away from working out because of the pain. They feel they can't take the soreness but they don't understand what it means. The soreness comes from muscles that are being pushed. Muscles that haven't been pushed in a while or pushed beyond the normal. The burn that comes during the workout is a result of lactic acid buildup. That is different from the soreness felt the next day(s) later. The workout burn goes away within seconds after stopping an exercise. Given enough time between sets you can use it to your benefit. But that is not what I am talking about. I am talking about the soreness you feel the next day the minute you try to get out of bed. Here's what that soreness should tell you- you had a good workout!! You pushed yourself. You gave your muscles a wakeup call. As long as it's just exercise soreness that you're feeling then you should look at it as positive feedback from your body on your workout. Do you take a day off because you're sore? NO! Work through it. With a proper warmup, the soreness will go away as blood rushes into muscles. The way to get your body past the soreness phase is by powering through. Soreness can last from a day to a few days but it does go away. Do you know what you have after the soreness goes away? Besides relief, you will have stronger muscles. You have to keep at it. Your muscles rebuild and build more / tone up as you rest so the soreness tells you to rest the muscle. This is why sleep & recuperation is so important. Your body tears itself down while exercising and builds itself back up during rest. Don't shy away from the soreness. Don't shy away from the effort. Your health is at stake. Power through and just get it done. Make soreness a friend and use it to learn about your muscles and how your body reacts to exercise. No soreness? You're taking it too easy! Go get it! Challenge yourself! Push yourself and embrace the soreness as a sign of a job well done. Make sure you're smart about it. You want to push yourself but not to the point of injuring yourself. If you are sore for more than 2-3 days, then u pushed too much in your last workout for that sore bodypart. Pull back in your next workout. You can learn a lot about your body and exercise through how sore you are. Your body will let you know. ;)

#Exercise tip: Warmup & stretch before your workout. Warmup first with light cardio, then stretch the bodyparts you will be working on.

#Quote of the day: The pride you gain is worth the pain. - Dennis Ogilvie

Wednesday, October 5, 2011

Twitter topic of the day: Too old or too young to workout?

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is do you have or know kids or seniors who are overweight? Do you or they think they are too young or old to workout?

You are never too young or old to exercise. There are exceptions to this rule, mainly due to health issues, but exercise if possible helps. Pre-teens and younger should shy away from using weighted exercises but absolutely should exercise. There are too many obese children! Parents need to take their children's health and present & future self-image under their control. They cannot just leave it to chance. Worse yet, parents cannot leave it up to their children to figure out how to lose weight or eat less. Kids don't know better. They need help. Obesity among children is escalating to scary numbers. Parents need to take action and get their kids the help they deserve. Senior citizens are also another group of society that don't exercise enough. A lot of seniors do and take action for their health. Some of my best clients have been seniors who were determined to get back some of their mobility and health. One of my best success stories was with a 70+ year old man who was over 200 pounds and suffered from COPD when we started. He worked hard, stuck to the diet guidelines I gave him and within 4 months had lost 30 lbs. and had arms that would put a teen to shame! The weight loss and exercise helped his COPD, his weight, his knees and overall energy. Seniors can benefit just as much as anyone else. If you have a senior family member or parent that is overweight, get them to exercise so that they'll be around longer. Help them. An issue with seniors is that they are set in their ways so getting them to take that step will require effort but they know they need it. They make kick and scream like kids but they know they need it. It's just the years of bad habits talking. Find a way to get them to listen. With kids, it also takes effort to get an obese child to exercise but you have to find a way to make it fun & different. I've trained all ages and know that all ages can make huge differences in their bodies and self-image with #exercise. Be the role model to get the kids and seniors in your life exercising! If you do it, maybe you can include them and you can all benefit. :)

#Diet tip: Replace your dinner plates with smaller plates. The smaller plates will appear fuller and trick your brain that you ate more.

#Quote of the day: No matter who you are, no matter what you do, you absolutely, positively do have the power to change. - Bill Phillips

Tuesday, October 4, 2011

Twitter topic of the day: Have you considered "quick fix" surgery?

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is have you ever considered liposuction, lapband, gastric bypass surgery or some other "quick fix" surgery?

A lot of people look for "quick fixes" like diet pills and even surgery to lose weight and get rid of fat. There is some value to this for select people, especially the morbidly obese BUT there is a BIG flaw to these surgeries or diet pills. The BIG flaw to diet pills and surgeries is that it is not changing your past behaviors that got you there nor is it making you healthier. Sure you may think and even feel healthier with the weight loss BUT it is exercise that makes your heart stronger. Too many people go for the quick fixes & don't change their behaviors so what happens? They slowly gain weight back! Now what?! Then they get depressed and frustrated that nothing works when in actuality what didn't work was their behavior! You have to change! To change the outside, you have to change the inside! You have to change your mindset & behavior! A quick fix isn't taking action! It took months, years to get all that fat stored. Your body is not going to just give it up, even if you get surgery. You have to exercise! The body will always fight to keep or get back to the mean weight it has learned & adjusted to be at so you have to fight back to lose it! Save your money in looking for quick fixes and instead invest your time, sweat and money in doing the right thing for your health & body. You can be your own quick fix, it's all within you BUT you are going to have to work and change your eating & exercise behaviors. Don't look for the easy way out, you'll just find that you will waste time & end up being frustrated. Instead rise up to the challenge!

#Quote of the day: Living a healthy lifestyle will only deprive you of poor health, lethargy, and fat. - Jill Johnson

Monday, October 3, 2011

Twitter topic of the day: Do you need equipment or a gym to workout?

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is do you not workout because you don't have any workout equipment or a gym membership?

A lot of people don't workout because they use not having any equipment as an excuse to not workout but you don't need equipment to workout! A lot of people also use that they don't have a gym membership as an excuse but that's just an excuse as well. Too many people have gym memberships that are wasting away because getting the membership was their only effort in going to the gym. Money is too tight nowadays to have a gym membership going to waste. Yes, its good to have but not if you're not going to use it! The truth is that you can get a great workout at home with NO equipment. You just have to get creative and of course be ready to bring it! When it comes to a bodyweight exercise, you have to increase the reps to get the most out of the exercise. A bodyweight exercise is you using your bodyweight for resistance instead of weights. The exercises are functional and the variety is wide. With no equipment you can get a great cardio workout such as jogging, jumping jacks, dancing, martial arts, etc. Bodyweight exercises like pushups, chinups, pullups, squats, core exercises, yoga, pilates, etc. can give you great results. Knowing how to put together a bodyweight exercise program will go a long way to giving you better results but my point is it can be done. My other point is that there are very few excuses to not workout! No weights? No problem! Making excuses... that's a problem! Get creative, get moving, get motivated, get inspired..your future body and health is waiting for you! Will you go out to meet it? I hope so.

#Diet tip: Are you constantly eating snacks all day long? Reduce that to one snack per day. Make it your reward for eating well.

#Exercise tip: When doing bodyweight exercises, shoot for max reps. Don't limit yourself to a set number, wear the muscle out.

#Quote of the day: A dream doesn't become reality through magic; it takes sweat, determination and hard work. - Colin Powell

Friday, September 30, 2011

Twitter topic of the day: Twitter Q&A

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

Today is Q&A Friday so hit me up with your #diet & #exercise questions!

Q: What is the best time to workout? A. Anytime is the best time as long as you do it! The ideal time is in the morning on an empty stomach.

Q: My 10 year old son is overweight, can you train him? A: Sure can! I train all ages. :)

Q: I do ballet but hurt my knee bad. I miss it, what can I do to get it stronger? A: Give it time to properly heal & then do range of motion exercises to strengthen it and get the muscles/tendons/etc. used to movement again. Water exercises are good if you have access.

Q: How long have you been training? A: Most of my life! I've been training with weights and martial arts since I was a teen. Also do #P90X.

Q: Does P90X work? A: Yes, the results of people that do P90X speak for themselves. It's hard but effective!

Thursday, September 29, 2011

Twitter topic of the day: Getting rid of tiredness, hurting knees, shortness of breath, etc.

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is do you know what to do to get rid of tiredness, hurting knees, feeling short of breath, etc.?

What is the answer to lethargy & tiredness? Getting active!! Losing weight and getting your metabolism going will help you have more energy. What is the answer to helping hurting knees? Losing weight! Losing 1 lb of weight = 4 lb less pressure on the knees according to studies! What is the answer to helping your short of breath feelings? Losing weight! Losing weight reduces internal pressure on your organs. So you see, losing weight is key to feeling and looking better. There are so many health & physical issues that are within your control. Unfortunately as you get older it will only get worse if you don't take action now! Why leave your health to chance? Why wait till tomorrow? Your metabolism slows down starting at around the age of 28 so at that point you have to work harder. If you're not in the habit of working hard & being strict with your diet at that point then you will slowly see your weight creep up. You have to go get it! Your health is too important to make excuses over. Once you begin having health issues, it becomes harder. Help yourself, practice your own version of preventative medicine by eating right & daily exercise! You can prevent so much!

#Diet tip of the day: Greatly restrict carbs & sugars after 7pm. People generally relax after that time & the unburned calories = fat stored.

#Exercise tip of the day: Do cardio from 20 - 45 minutes to burn fat. Anything less is not productive, anything more is counter-productive.

#Quote of the day: Every patient carries her or his own doctor inside. - Albert Schweitzer

Wednesday, September 28, 2011

Twitter topic of the day: Why are personal trainers so tough on their clients?

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is do you know why personal trainers are so tough on their clients?

Good personal trainers aren't tough on their clients because we want to humiliate or treat anyone badly. Quite the opposite! It's all about #toughlove ! Unfortunately, a gentle push won't work with most people, that kind of push will not help them. You have to push yourself past your comfort zone. Working in your comfort zone only gives you more of the same. You have to give yourself #toughlove and push yourself out of your comfort zone with your diet & exercise. It's all for the greater good. Stop making excuses for yourself! Don't allow the complacent mindset to set in. Stop being content with no results! That's why you see personal trainers being tough with their clients. We have to get you motivated and it takes #realtalk to get real results. There's no use in sugarcoating what you are doing to your health & body with your paralyzing & stubborn attitude. It has to change! If you saw The Biggest Loser last night, you saw how a young obese person's inner health age was almost twice his age. Don't let that be you. If you cannot motivate yourself or push yourself then find someone who can help you. Someone who can push you & hold you accountable. Personal trainers know the diet & exercise tricks that continue results past plateaus but you have to be all in & be ready to listen & WORK! A friend or family member can help keep you accountable but you'll have better results with someone who knows what they are doing. As a trainer, I may be biased but I know the value in what we try to do. We're here to help you reach your goals. That is OUR goal. Whether with me or someone close to you, find yourself that person that will be your support system, your coach & cheerleader. #toptip. Stop coddling yourself, stop making excuses for yourself, stop kidding yourself- you KNOW what you NEED to do for your health & body. Do it! If you can be honest with yourself and show yourself #toughlove then you will make a breakthrough that can take you where you want to be. Don't fight it, stop the stubbornness - allow yourself to go where you need to go for your health's sake. Take that step now.

#Quote of the day: Courage is doing what you're afraid to do. There can be no courage unless you're scared. - Edward Vernon Rickenbacker

Tuesday, September 27, 2011

Twitter topic of the day: Is it easier to complain than dieting & exercising?

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is - Is it easier for you to complain about what's wrong than dieting/exercising and making yourself happy?

Unfortunately nowadays I hear more people complain about how they look & how they feel yet they are doing nothing to change that. DOH! What is wrong with this picture? The solution isn't going to come from complaining! It's only going to come from your actions! The energy you waste complaining & procrastinating is energy that would be better spent doing something to help yourself. #realtalk Imagine the reality you could create for yourself if you took all that energy you use to complain and put it to a greater purpose? It's all about mindset. If you keep yourself in the complaining/this is too hard mindset then you will go nowhere. Dieting and exercise is a mindgame and a mindset, especially at the start. You have to be all in or you will not succeed. Believe you can. If you go into diet & exercise with doubts or skepticism, then you will fail the minute you hit a wall or reach a plateau. Go all in! Get off the complaining treadmill that will take you nowhere and get on a real treadmill and go get the body you want! Be the tough boss of your body. Drop the complaining and get to work! ;) You CAN achieve your health & fitness goals, now will you get out of your own way and let yourself do it? That is the question.

#Quote of the day: To accomplish great things, we must not only act, but also dream; not only plan, but also believe. - Anatole France

Monday, September 26, 2011

Twitter topic of the day: What are you going to do with this week?

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is are you going to make the best of this week or will you let it be another wasted week where you could've progressed?

#Diet & #exercise is all about consistency and progressing. Just like a lottery, you have to be in it to win it! You can't claim that a #diet or #workout program failed you if you don't give it your 100% day in and day out. You will get what you put in. I'll repeat and excuse me for being blunt but if you give it a half-assed attempt then expect half-assed results. Your body is very willing to take it easy and stay where it's at, it prefers it! BUT your mind is stronger and can make your body change. You have to get mentally stronger to get physically stronger! You will need it to attack your diet and exercise the way you need to. Don't let another week or even another day go by where you do nothing and then complain about the lack of change or progress. YOU have to want to see your body, health, fitness and self-image/confidence change! You have to step up to the challenge. Stop with the excuses and reasons to justify your lack of effort. It's useless and a waste of energy. Just do it! Time is ticking.... Stop building all this drama in your head about #diet & #exercise and get to doing what you know you need to do. Change your mindset. Change your mindset into one of action and not one of excuses & complaining and you'll change your world! GO GET IT!!

#Diet tip: Never skip a meal, especially breakfast. Instead of skipping a meal, at least have a protein shake.

#Quote of the day: If you don't like something change it; if you can't change it, change the way you think about it. - Mary Engelbreit

Friday, September 23, 2011

Twitter Q&A

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

Today is #Q&A Friday (woohoo!!) so ask me your #diet & #exercise questions! :)

Q: Is it ok to miss a workout? A: It's not ideal but if your body needs a rest or if oyu feel sick then it's ok.

Q: What can a trainer do for me? A: Lots! Keep you motivated, teach you & hold you accountable to your goals/diet/workouts, give you results.

Q: I play basketball, what can help me with my jump height? A: Plyometrics! It will help u with all aspects of your game except shooting ;)

Q: I used to jog but my knees hurt, what can I do instead? A: Try lo-impact cardio such as on a stationary bike or elliptical.

Q: it's hard to stay on a diet when everyone in my house isn't on it. What can I do? A: Ask them to help u stay focused on your diet & goal.

#Quote of the day: The minute you settle for less than you deserve, you get even less than you settled for. - Maureen Dowd

Thursday, September 22, 2011

Twitter topic of the day: What is the difference between you and an athlete?

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is besides the obvious, what do you think are the differences between you and an athlete?

Besides the obvious body differences, the biggest difference between the average person and an athlete is the mindset the athlete has. An athlete has a certain drive to be better or try to be the best and that drive pushes them to constantly challenge themselves. An athlete will do what they need to do in the gym and also with their diet to improve their performance & take it to the next level. An athlete has tunnel vision that allows them to stay focused on their performance goals. Even when hurt, they will push to recover faster. So why am I saying this about athletes? Not to depress you or tell you they are better than you. Quite the opposite! Athletes work hard for something important like a scholarship, professional contract, awards, etc. You should be working just as hard as an athlete for something that is more important than the athlete's athletic goals. Your health!! We all have that competitive switch in us, it's just a matter of finding your goal and using it to your advantage. YOU can have the same tunnel vision as an athlete, IF you allow yourself. You can reach your goals IF you are willing to push yourself. Day in and day out you must step up to the challenge of improving your health, fitness and self-image. Be the athlete you admire. Don't let exercise or diet defeat you. Find your inner athlete that says "I can do this" and then go do it! You can have the same fire and desire that an athlete does. Time to reset your mindset and think like an athlete. Go after your goals. If you are out of shape, then go slow but keep your tunnel vision on becoming better every day. Keep your eye on the end goal! Little by little 6 reps will become 8 become 10 will become 2 sets, 3 sets and so on. Strive to improve yourself every day! You can do it.

#Quote of the day: What lies behind us and what lies before us are tiny matters compared to what lies within us. - Ralph Waldo Emerson

Wednesday, September 21, 2011

Twitter topic of the day: Reality TV & keeping realistic expectations

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is do you watch a TV show and get frustrated because you can't achieve the same results as what you see on TV?

I find that weight loss shows are very motivational IF you keep them in the right context. You have to always remember that its a TV show. For a TV show, there is no entertainment value in losing a lb or 2 but there is in 10 lbs even though that is not realistic of how it works. On a TV show, they are at a camp working 6-8 hours a day like a job and being pushed by trainers and have nutrition plans by trainers. But in reality, most people work, have other responsibilities and are lucky to get in a 1/2 hour of working out & slap together a diet. The reality is that a 1-2 lb loss in a week is a safe & realistic way to lose weight. This allows you to keep muscle which helps to burn fat. The TV shows are good in the attitude they try to foster and the motivation they try to give. If an obese person can lose weight, so can you. That is what you have to take away from a TV show. Remember that it's there for entertainment first. BUT the advice they give is very good. When they talk about not giving up, digging deep, etc. - well, its what you hear me say as a trainer as well with my daily tips. I don't necessarily agree with the tasks or workouts they show on these shows. They are over the top but they also have medical staff there. Some of these workouts you see on TV are over the top for entertainment purposes & to motivate you. The people signed up for that. In reality, you should give your workouts everything you got but you also have to not overtrain because that will stop your desire to wrkout. There is just no reason to try to imitate what u see on TV while you also try to work, go to school, etc. An hour workout max is good enough. Be realistic with your goals and expectations. Don't let a "TV show" make you think different. Apply common sense to your training & diet. A 1-2 lb loss a week may not seem glamorous but that's 4-8 lbs in a month and that will show in your clothes & how they fit. 1-2 lbs loss a week = 4-8 lbs a month = 12-24 lbs in 3 months. See how slow and steady will get you there? Just be consistent & realistic. What I will applaud of these TV shows is the trainers real desire to help & the contestants real desire to help themselves. 100% real! Take the advice, take the heart shown and motivate yourself to do your best. You can achieve your own big results if you just do it!

#Quote of the day: When you feel like giving up, remember why you held on for so long in the first place. - unknown

Tuesday, September 20, 2011

Twitter topic of the day: Do you blame others for not getting your diet & exercise done?

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is do you use others as your scapegoats & excuses for not getting your diet & exercise done?

You have to learn to hold yourself accountable to whether you succeed or fail with your diet & exercise program. Stop blaming others! Too many people look for scapegoats to blame for their not dieting properly or going off their diet & also for not exercising. There are exceptions but the exceptions are far & few between. If the will is there then so will be the progress. Time is certainly a factor, so is your job, your responsibilities too but it still all is up to YOU and only YOU whether you succeed or not. Diet & exercise for a lot of people is something totally new so you have to change past behaviors that only got you into your current state. Instead of blaming people for your failures, try including them on your new diet & exercise program. Your scapegoats can become your greatest allies in your diet & execise journey. If they can't or won't help, look for someone who will help! You have to make that choice to look for help instead of excuses! Excuses will get you nowhere. You have to change that mindset. That excuse making mindset has gotten you to this place in your life. It did nothing for you. Time to trash it and begin anew. Just as you look to change your body & health with a new diet & exercise program, so you must look to change your past mindset & behaviors. I know this is easier said than done. Old habits die hard but you created them, you can create new better ones in their place! The question is will you? How badly do you want to change yourself? It's all within you to do. You can do it. Make up your mind that u will.

#Quote of the day: We are what we repeatedly do. Excellence, therefore, is not an act but a habit. - Aristotle

Monday, September 19, 2011

Twitter topic of the day: Do you get down on yourself over your weight?

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is do you get down on yourself over your weight? Does it affect your self-esteem? Does it affect your confidence?

The good news is that you absolutely have complete control over your weight and how it affects your self-esteem and confidence. Take control of your diet & exercise and jump in & do it. Nothing will change with your weight unless you take action. You may not have control over your job, your commute, your bills and so many other responsibilities but you do have control over your weight. While you have responsibilities to your home, family, job, etc. there is no greater responsibility than taking care of yourself. This is the beginning of a new week, make today the day you begin to get your weight, your self-esteem & confidence back! You owe it to you!

#Quote of the day: You cannot plough a field by turning it over in your mind. - unknown

Wednesday, September 14, 2011

Twitter topic of the day: How much time do you put into your diet/exercise program?

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is how much time do you put into your #diet & #exercise program? Hint: Zero is the wrong answer! ;)

We live busy lives. Work, school, kids, family responsibilities-there's only so many hours in a day that its hard to fit it all in sometimes. BUT there is always time for #diet & #exercise. It might be the most important thing you can do for yourself, even with limited time. We go to work and make money for someone else, if you're lucky u are in business for yourself which is great. Invest in yourself health-wise. Without health what will you have at the end of the day? It's time to learn how to manage your time to improve your health. If you have time to eat, you have time to diet so let's get rid of that excuse right there. Make wise choices with your diet. No fast food. Take the time to prepare your food and take it with you to work/school to eliminate the desire of getting fast food. If it means getting up a little earlier or just moving your morning routine around a little, it's worth it for your diet's sake. As for exercise, there is always time! I'll give you a few examples. Do half your workout in the morning, the other half after school/work. Another example: Exercise on your way to work/school. Park farther and walk the rest. Use the stairs instead of the elevator. Another example: While sitting at work, do isometric exercises. Use office items as weights to do some arm/shoulder exercises. Another example: While watching TV, do your exercise routine. The TV will keep you from being bored & you'll get your exercise in. Another example: Stop using the remote and walk to your TV to change the channel. Lots of options & opportunities to exercise if u look! The point is that there is plenty of time that can be used differently to get some diet & exercise in! Change your routine, change yourself! Stop making excuses and invest time in yourself to improve your health, fitness, your body, your self-image and your self-esteem. You do enough for other people, don't you? Time to invest time in yourself. Invest the time to make you a better you. You deserve it, right?

#Quote of the day; Your only obligation in any lifetime is to be true to yourself. - Richard Bach

Tuesday, September 13, 2011

Twitter topic of the day: Do you shy away from diet/exercise because it's hard?

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is do you shy away from diet & exercise because it's hard?

No one said diet & exercise would be easy! Do you think that you are going to lose what you have built up over months & years without work? No one said diet & exercise would be easy! Do you think that you are going to lose what you have built up over months & years without work? Is it going to be hard to do your diet & workout? Yes, no doubt it will be. But it also isn't going to be as hard as you think it will be. You will get out of your diet & exercise exactly what you put into it. You will get out of it exactly what you make up your mind about it. If you tell yourself you hate to diet & exercise, you have already defeated yourself & psyched yourself out. You are destined to fail. If you tell yourself diet & exercise is going to be hard but you have to do what you have to do then you have a realistic outlook. A realistic outlook and attitude towards diet & exercise will serve you well when the inevitable plateaus occur. Dieting & exercising is going to be hard but you have the ability to make it easier by making up your mind that it will be so. Your body will fight to hold onto the mean weight and fat stores it has. You will have to work hard to establish a new mean weight. Dieting is more a mental thing than it is hard so making up your mind to change your past diet behaviors is key to succeeding. As for workouts, the word itself should give you a clue - you have to WORK to get the body you want! Work it out! ;) While it may be hard to start, once u have done it for at least 2 weeks you will notice it getting easier as yourbody & mind get used to it. That initial adjustment period is the hardest hurdle to overcome. The next big hurdle will be when you plateau. It will get easier if you honestly give it the effort. You will find that after a while you will find yourself wanting to challenge yourself. As you see results, u will push your workouts harder, etc. Then it is an issue of not overtraining & doing too much but that's another topic. So stop the excuses and get yourself moving today towards the body you wish to have. It's going to be tough but you're tougher! Go for it!

#Quote of the day: When it comes to eating right and exercising, there is no "I'll start tomorrow." Tomorrow is disease. - V.L. Allineare

Monday, September 12, 2011

Twitter topic of the day: Stress management

This post is my twitter daily tips / topic of the day. Follow me on Twitter @ezhomefitness

My #questionoftheday is what do you do to relieve stress? I'll retweet the best answers!

Stress can wreak havoc on your body - not only mentally but physically as well. Stress can undo your diet too! Stress taxes the body's recuperation ability, as well as other internal issues such as high blood pressure, upset stomach, fatigue, etc. Exercise helps relieve stress physically and mentally it helps too as exercise releases feel-good endorphins. Feel stressed, exercise! Stress wreaks havoc on your sleep patterns and how deep you sleep. You can get a full night's sleep and still wake up feeling fatigued. Stress also wreaks havoc on your diet as you turn to comfort foods to help you through the stressful time. Worse yet, smokers begin smoking more when stressed and that's a huge double whammy to the body's recuperation system. Same for alcohol. Another thing about stress is that it wears you down mentally and makes you even less motivated to diet & exercise (which would help!) Unfortunately, I know about stress & its effects all too well as I went through a very rough time with my mother's year-long health battle. She battled for a year with various physical problems & sadly lost the battle. I was there for the family & it all took its toll on me after. My fatigue was coupled with anxiety (which I never had) & it really took me out of my game for a long time so I am speaking from experience. I began my road back by eating better & then getting back to exercise. I knew exercise was the key. Doing weights was too much for my system at that point so I looked to my martial arts background & began doing Qi-gong which is like Tai Chi. Within a week, I began feeling the stress cloud on my body lift and that gave me new energy to do more. I exercised my way out of it. You can too! Find what works for u & will de-stress u- take time for yourself, LAUGH, eliminate stressful things, stay away from negativity. Above all exercise! Exercise is the key to beating stress. Yoga, dance, martial arts, cardio, weights, etc. Do what makes u feel better. Don't let stress beat you and don't let the stress also become a stressor upon you. Take control as soon as you can & get yourself back!

#Quote of the day: The world is round and the place which may seem like the end may also be only the beginning. - Ivy Baker Priest