First Health Info

How do I lose weight and gain muscle? This is probably the top-ranked question heard daily as a trainer/coach. The question is not always easily answered. There is never a one-size-fits-all fitness program. That being said, I'm providing a general list of factors that should be considered to achieve your goals: 1. Mental readiness : If you're not ready mentally, your body is unable to follow. Mental readiness is accepting a change is needed in your life to improve your health. Our desire to finally get serious may come from a doctor saying your cholesterol, triglycerides, or blood pressure is too high. You may have been told being overweight has contributed to these issues and potential for increased risk of diabetes or heart problems. Many times, the desire to change comes from our inner selves reaching a point of not liking how we feel or what we see in the mirror. Moments like this typically motivate us to finally commit to eating healthy and exercising regularly. We are rea

Hi Motiv8ers and Future Motiv8ers, Every Sunday night the Motiv8 Coaches and I send out Motiv8ional emails to help our clients get fired up to conquer their week and show up to their first workout.  Last night I wrote an email about a topic I have been thinking about all last week. "How to Fight the Lazy Voice!" This topic has been so strong in my mind.  How can I help my clients, and myself, to be more productive and fired up to take action on the tasks that they need to do to improve their lives physically and mentally.  Motiv8ers to have a better understanding on what I am talking about check out the short email that I wrote my clients last night. " Hi Motiv8ers, This week's theme is going to be "Fight the Lazy Voice!" What do I mean by that?  This voice is the voice that is always trying to talk you out of doing what you know is important and productive. Sleep an extra hour instead of getting up for your workout Go get a pizza instead of eating the he

Exercise doesn't have to be extreme to be effective. In fact, working out for at least 30 minutes 5 days per week can provide a fit body for a lifetime. Athletes with certain goals may need to perform above the maintenance requirement, but in general, active adults can achieve great results using the 30-minute strategy.  Most of us want to feel and look good in and out of clothes with a simple exercise routine. This is possible without leaping over tall buildings in single bounds and lifting hundreds of pounds of weight. I'm not knocking those doing the leaping, heavy lifting, or extreme sports, but addressing the norm demographic of everyday people who just want to get and look healthy.  Studies have shown that 150 minutes of moderate aerobic activity such as brisk walking several times weekly is sufficient to maintain a healthy body. It would be reduced to 75 minutes per week if the exercise is vigorous like running or attending an aerobics class. High-intensity interval tr

Motiv8ers have you ever spent the time counting your calories? Have you downloaded a calorie counting app and followed its guidelines to try and lose weight? Do you know how many calories you should eat? Do you know how much protein, carbohydrates, or fat you should eat? Do you really know what you are eating every day or how much you are eating? Motiv8ers, as a coach I have found that the questions above are really hard to answer. And guess what?  It really turns folks off from even starting.  Many don't know where to find the right information so they know for a fact that they are on the right track.  They don't know the difference in how to eat for weight lost or for just making you feel awesome. And I hear many of these excuses about why they can't even get started. I don't have time to track my calories. I just don't want to do the work putting in every little ingredient. I don't like eating the same thing every day so I don't want to constantly be work

Our body achieves what the mind believes!  Life doesn't promise easy but prepares us to become stronger through the process. Obstacles will be part of our life, but we can overcome with strength and determination.  Why do I post this particular picture? It represents achievement, strength, and determination to overcome obstacles in my life. This is one of my most cherished photo shoots with Gene X of Orange Photography. I was celebrating many things including my 45th birthday. More than that, I achieved what I thought impossible overcoming a year of physical struggle from injury. This was my true celebration of recovery, happiness and moving forward in my life overall.  I have a cervical injury (double fusion) and unfortunately, another disc herniated above that area. This left me disabled for a year and told it would most likely be permanent without reconstructive surgery. It was a horrible time in my life and all I could do was lay on ice packs and pray. I refused surgery and

Stress is the ugly part of our life package deal with no opting out button. Some individuals manage stress in a healthy way without impacting the quality of life. On the other hand, it can become a chronic problem with negative physical and emotional side effects. Studies indicate stress can increase our risk of hypertension, heart disease, and weight gain. Many of us live in a constant state of stress caused by our jobs, personal life, or financial strain for example. Sadly, it's becoming an acceptable and normal way of life. We walk around with shoulders to our ears, adrenal glands working over time, and our body suffering the consequences. Stress breaks down the  body  by elevating our cortisol levels causing increased blood pressure and waistlines. If you're wondering why weight loss has been so difficult , you may want to evaluate your stress. It can adversely affect our fitness and health. In order to reduce stress, it' s important to implement healthy  strategies to