6 Goals I Will Achieve Before New Year’s Eve (And You Should Too)

Only 95 days until New Year’s Day 2018! While you’re depressed to think about snow, I’m excited to start on my New Year’s Resolutions. Why not start now? It takes time to rewrite processes, retrain my body and mind, and make the appropriate environmental changes. While my life is wonderful (and very blessed), here is my early list of resolutions that I will achieve by the start of an epic new year.

Physical Goal: Train my left side to handle daily activity more comfortably and efficiently.

Ironically, I’m complaining about favoring my right side (ie hand and leg), and I’m a personal trainer. Your reply may be, “Why haven’t you fixed it already, Mr. Personal Trainer?” (which is a fair response). Like most people, though, even when you know what you need to do for yourself you don’t necessarily do it. I preach perfect posture and a symmetrical approach to life, but at times I still succumb to laziness while watching a movie on the couch or holding my newborn son in the same arm over, over, over, over, and over again. Yes, I’m extremely mindful of my physical approach, but I can’t help depending on the right side of my body (which I’ve done for the last 38 years). As a result, I'm unable to efficiently handle daily movements with my left side, such as brushing my teeth (try it and poke your eye out) and eating with a fork (if the food reaches my mouth 50% of the time that’s success).

No more!!! The right side of my body needs a break! I’m determined to train the left side of my body to be more functional and will consider it as a first option for various movements!

Physical Goal: Perform 30 consecutive pullups.

Pullups are one of the best (and toughest) exercises for the upper body. You utilize your lats, traps, shoulders, bis, tris, abs, and more! While I consistently perform 15-20 reps, I’ve never pushed for more…until now!

Nutrition Goal: Make 85% of my diet based on plant-based foods (limiting dairy, grains, meat, processed foods, etc.).

At one time I said, “I will become vegan when I turn 50 to reduce the risk of injury and disease and to protect my health for the last 50 years of my life :).” Why not start now, though? If you’re like me, you grew up on meat, potatoes, pasta, and donuts (or something similar). Although you’ve gotten away with it until now, careless eating will catch up to you. I don’t want to wait around to see what the wheel of disease will serve me in a decade. While my diet is already far better than the general public (and personal trainers), it doesn’t mean it’s the perfect combination for me. An anti-inflammatory, nutrient dense diet is surely the best way to keep me lean and fit while describing my college years to my grandchildren. Of course, this approach requires a great modification of grain, dairy, alcohol, meat, refined sugar, and processed food intake…which I’m willing to do 85% of the way. My wife and I love to eat at restaurants and want to allow some flexibility for indulgences. I’ve already tested a number of plant combinations and found this is easier (and cheaper) than it sounds. Time for a bigger step!

Schedule Goal: Limit my administrative work to the weekdays.

For the last 5 years, I completely stopped training and working on administrative tasks over the weekend. It’s amazing what a difference a 2 day mental break makes! Luckily, I look forward to my job every day. So, it’s not easy to stop working. I would still work over the weekend if given the opportunity. Knowing myself, though, I realize how easy it is to burn out if I don’t pull myself away. Instead, I work 55-60 hours during the week and don’t think twice about it.

Now that my son, Preston, has been born it’s time to rethink my approach. I realize that the perfect, efficient system that I created nearly 5 years ago doesn’t apply as well when I add a new time commitment (aka parenting). Recently, work has been spilling into my weekends, and I still approach Monday with a short list. With this new focus, I will analyze my time commitment to every facet of life including my client schedule, workouts, morning routine, laundry, and every task that requires my attention. I will reshuffle these pieces to efficiently approach everything during the week (not on the weekend). What can I multitask? What isn’t a priority? What can I outsource? All questions that will certainly place me closer to another effective schedule solution.

Lifestyle Goal: Arrive 3 minutes early.

To maximize my time, I normally fit 3 million tasks into a minute. With this being said, I usually hate to arrive early and waste any time waiting. The consequence: I’m always tiptoeing the line of being on time, and my stress levels increase tenfold while in a rush. The underlying goal in every line item above is related to the reduction of stress, and it’s no different here. If you’re constantly cutting it close, you’re most likely constantly pushing the boundaries of safety and stress to arrive on time (i.e., speeding, cutting off people, running through stop signs, etc.).

Since the root of this behavior for me is the fear of wasting time, I will now keep a running task list of things I can achieve from my phone. Basically, I will always have access to fun-filled business activities no matter where I go or how early I arrive. No time wasted anymore!

Lifestyle Goal: Don’t check my phone while driving.

While I have minimized the amount of time on my phone while driving, I still find myself fooling around with the GPS. Of course, when checking the GPS, I can often be distracted by a new text message, too. Ultimately, this behavior is risky and places myself as well as everyone else on the road in danger (even if I only glance for 1 second). I will set the GPS and check my messages before I put the car in “Drive” or pullover if absolutely necessary.

What habits do you want to change? What goals will you achieve by New Year’s Eve?

Photo Credit:
The Balance .com–Should we wait until December 31st to start our celebration?

3 Reasons Why What You’re Eating is NOT Healthy (Even Though You Think So)

You think what you’re eating is healthy…but is that really true? Here are 3 reasons why you may be eating a fictitious life at a restaurant or home.

1. It has rice…and probably a lot of it!

Personal Trainer Wisdom: Recently, I was trying to trick my father into veganism. It didn’t take long before he commented, “I don’t think there’s meat on this menu, buddy” at Native Foods Café. Not surprisingly, he ordered the Southwestern Burger…which, admittedly, was full of flavor even though it didn’t contain an ounce of animal. Determined to order something more plant-based (or forward if you’re trendy), I scoured the menu for awhile. To my disappointment, I was left with few options. While looking around, I could see the glee on people’s faces while they enjoyed what they thought was a health-conscious choice. I also saw many dishes packed with rice and very little vegetables. Yes, these dishes are healthier options compared to a Big Mac, I will argue that they are from healthy though. In fact, this menu (if you’re not mindful) could still send you into the land of diabetes just as easily as your typical junk food. Let’s be honest; rice is a refined, simple carb that spikes your blood sugar levels and effects your weight loss. Even if you choose wild rice (a whole grain option) you still shouldn’t exceed more than 25% of your plate (for some of the same reasons). Be realistic about this choice and enjoy it for it is…still an indulgence of sorts. Otherwise, cut out the simple carb blast for more veggies.

2. It has yogurt…Mama needs her protein and probiotics!

Personal Trainer Wisdom: Dairy is delicious. Okay,…now that we’ve gotten passed that let’s talk what it really is-An inflammatory punch of growth hormone liquid from a local animal that you don’t even know (shame on you…at least learn his or her name!). I apologize for the sensationalism. Let’s be realistic though. If you’re choosing the most nutrient-dense foods, aren’t there less caloric and processed foods that provide protein and calcium, too? Of course, there is! Dark leafy greens, etc., etc. “But, I need probiotics!!!!” You sure do! Yogurt is basically fermented milk, and you can enjoy a lot of the same benefits by eating other fermented products like kimchi.

3. It has oil….just like the Mediterranean Diet!

Personal Trainer Wisdom: I consider oil a silent weight loss killer. It can undermine all of your efforts to eat healthy with a plant-based focus. Most restaurants drown their veggie offerings with oil to offer the rich taste you and I enjoy. Don’t forget that oil is highly processed and strips down any nutritional benefits that you hope to gain (think phytonutrients and the “good” fat). Since most of the calories in oil come from fat, you may also be eating a dish fattier than the ribeye you’re giving up too. Any oil (including your “heart healthy” extra virgin olive oil) basically transforms a 100 calorie dish into a 300-400 punch. Is it worth it when you would rather save those calories for an Old Fashioned cocktail or dessert? That’s up to you. Just because it’s a veggie dish, though, don’t always think it’s healthy.

Photo Credit:
Eat This Much.com–Is this plate really healthy?

“10 Mistakes You're Making Every Time You Think About Starting A Diet" Review

Although most of my personal training clients look past this type of article, it provides the real answer to sustainable weight loss. If you’ve been jumping from diet to diet or struggling with losing weight, maybe it’s time to open yourself to the real reasons why. I’ve carved out the top 5 reasons from the MSN article “10 Mistakes You're Making Every Time You Think About Starting A Diet.”

1. BLACK-AND-WHITE THINKING

Black-and-white thinking is probably the most common mistake I see among people who struggle with their weight. This mindset creates an all-or-nothing cycle that pushes you toward failure as soon as one single thing goes wrong. You step on the scale after a particularly austere week of sticking to your plan and discover you didn't lose an ounce—"That's it, I just can't lose any weight." But you can.

Black-and-white thinking is the mindset of habitual dieters because they constantly see themselves as being either on a diet—restricting themselves from foods they love—or off the diet—eating "forbidden foods" with relish. When you think in black and white, you get angry and tell yourself you screwed up royally (again). You're deflated and beating yourself up. You see losing weight as an impossible task and may even abandon your plan right then and there. You end up wallowing away the rest of the day with your head in the refrigerator and worrying what you're going to see when you find the nerve to step on the scale.

People who live in black-and-white thinking fail to consider that there are choices between all or nothing. They have a difficult time getting back on track when deviation happens. They view their day as ruined instead of accepting that one decision was just one mistake and it's time to forget about it and move forward. When repeated over time, this kind of thinking creates a consistent barrier to success.

Personal Trainer Wisdom: My all-or-nothing personal training clients always achieve the highest levels of weight loss success in the shortest amount of time….and eventually gain the weight back every time. Unfortunately, black-and-white thinking overlooks what’s emotionally, mentally, and physically best for you. With this being said, a non-adaptable drastic change will only lead to short term results.

2. OVERGENERALIZATION

People with this mindset see a single negative event as a never-ending pattern of defeat. It's the continuation of black-and-white thinking—a small misstep is turned into a blown-out-of-proportion event.

"Not only did I order the wrong thing," you tell yourself, "but it happens every single time I go out for breakfast. What's wrong with me? Eating out is just not possible for me." You work yourself into such a tizzy over it, you start to question your self-worth: "I'll never get to where I want to be." You abandon your diet, thinking, "What's the point?" until the next time you muster up the courage to start dieting again. Overgeneralization is a sure way to mentally talk yourself into failure.

Personal Trainer Wisdom: Quit being so dramatic! It isn’t entirely your fault though. You’re surrounded by negativity in the news, film, and family parties, and it rubs off on you. It’s no wonder every little thing that goes wrong seems to compound on itself! If you really break down the stream of life (and your thoughts), you’ll see that more things end up better than worse (we just tend to overlook these little successes). Accept the imperfections of life and be mindful of your emotional reaction to the small challenges along the way. All of us make mistakes. Accept that and continue to identify these patterns before they become more destructive.

3. MENTAL FILTERING

You've lost 15 pounds, and people are noticing. Your officemates are smothering you with compliments: "You look great!" "That new outfit really shows off your slimmer figure." Then you meet your mother for lunch, and she says, "You're looking tired. I thought you were working on losing weight and improving your health. How's that going?"

Forget the 20 compliments you heard that morning. All you can think about is the fact that your mother hasn't noticed what the people in your office are seeing. This is mental filtering. You pick out a single negative detail and dwell on it exclusively, to the point where it darkens your vision of reality. You mope through lunch, all the while feeling self-conscious about the way you look. Your mind is not on the compliments or your lunch. It's on your weight, as you mindlessly eat your way through the breadbasket.

In reality, perhaps your mother really did think you looked tired because she's worried that you're working too hard and not getting enough sleep. Maybe she didn't notice your weight loss because she's concerned about the strained look on your face. On the outside chance she ignored your improved figure out of a little jealousy, one left-out compliment should not negate the multitude of encouragement you heard all morning.

Personal Trainer Wisdom: It’s easy to obsess over any criticism in your efforts (or obsession) to be perfect. If you find yourself emotionally reacting to a comment, ask the person to clarify (to understand his or her intent) and/or personally write a list of reasons why the statement is untrue.

4. DISQUALIFYING THE POSITIVE

Let's get back to those compliments from your coworkers. When you disqualify the positive, it means you're just not buying it. You think what your coworkers are telling you is not really true—they are just saying it to be nice. You think, "I'm still overweight, and they know it."

Some people who are overweight have such a poor self-image that they can't see themselves in anything but the negative. If you struggle with your self-worth, this cognitive distortion could be a major contributor to your negative thinking pattern. You may have trouble viewing yourself in anything but a negative vision, so when someone does pay you a compliment, you immediately dismiss it as untrue. You discount positive experiences by telling yourself that they "don't count." You put yourself in a mind rut so deep you live in a negative shadow that is contradictory to your everyday experiences. When people feel bad about themselves, they make bad food choices.

Personal Trainer Wisdom: My personal training clients, as well as myself, have been guilty of these disqualifying reactions. I flipped the switch by celebrating every positive response with genuine appreciation. I wouldn’t be truthful if I said it was easy at first. Ultimately, you need to reinforce positive messages WITHIN you before you accept positive messages OUTSIDE of you. Surround yourself with brainwashing quotes on your mirror, phone, and wall to reinforce a new, open mindset.

5. JUMPING TO CONCLUSIONS

An attractively dressed woman stares at you at the grocery store, and you think, "Why is she looking at me that way? I must look horrible." That's jumping to a conclusion. This mindset constantly interprets every experience as a negative without any evidence to support the conclusion. There are no facts, no fact-checking. You constantly make assumptions about yourself: "She's staring at me because she thinks I'm a slob," even if it's more likely that she's staring at you because she thinks she recognizes you from somewhere and can't put her finger on it.

People who jump to conclusions don't see themselves as others see them. They think others see them as they see themselves—and for those lacking confidence about their appearance, it is not in a flattering way.

When you're in this mindset, you can jump to conclusions about anything, without any evidence whatsoever—"Why is he staring at my double chin while he's talking to me?" when he's actually looking you in the eye. Worse yet, you tend to play fortune teller, anticipating that something or an event will turn out badly, thereby helping to make it a foregone conclusion: "I just know I'm going to eat too much and all the wrong stuff at the party tonight."

Personal Trainer Wisdom: Be aware of your mindset and the underlying influences on your behavior and perspective. Are you looking for the worst or negative in people and your environment? What negative filter are you viewing the world? Is it self-imposed? Although personal trainers will sell the physical side, the real change for sustainable weight loss is a result of your emotional and mental rewiring efforts. It’s time to change your mind and redefine your interaction with the world and the way you perceive yourself.

Photo Credit:
Prevention.com–What messages are you hearing while trying to lose weight?

Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article "10 Mistakes You're Making Every Time You Think About Starting A Diet" on MSN.com (Prevention).

"7 Reasons Your Weight Loss May Have Stalled" Review

If you’ve hit the weight loss wall, you may want to review these reasons. They will help you rethink your approach (from the MSN/Today article "7 Reasons Your Weight Loss May Have Stalled”).

1. You overestimate how many calories a workout burns.

If you sign up for a fitness class that claims to burn 800 calories or an hour, or even provides a calorie burn total for you — it could be completely wrong.

Huh? It's because the amount of energy exerted in the class varies from person to person. Are you punching your fists as hard as the instructor in the kickboxing class, do you weigh the same amount as her and how fast are your feet going? These questions need to be answered for an accurate calorie burn count.

Unless you're wearing a heart-rate monitor, it may be misleading to make a blanket statement about the number of calories you're burning in a 45-60-minute workout class.

Personal Trainer Wisdom: In all honesty, I wouldn’t lean on the calories you burn during your fitness sessions. Considering the number of factors (i.e. intensity, ability, etc.) that can affect your caloric output, the actual is tough to determine the actual number of calories. Also, you can easily wipe away any progress no matter the number with a Snickers bar. You’ll have better luck minimizing your caloric intake instead (to a certain extent).

2. You think that the cardio machines are always right.

As a certified personal trainer, I've heard this from my clients time and time again: "But the elliptical machine says I burned 500 calories in an hour, even though I felt like I could've fallen asleep!"

These machines are programmed to give estimates as to how many calories you're actually burning. They typically don't know anything about you: your body size, weight, body fat or exertion level. Many machines only account for how fast you're going, so they provide an inaccurate estimate of how many calories you're burning.

Personal Trainer Wisdom: Well said. I always estimate on the low end.

3. You swear by your calorie counter app.

When you're tracking your food in these apps, Lisa De Fazio, a registered dietitian, suggested that most people do not accurately measure or estimate portions, so their daily caloric intake is often actually more than what they list on a food-tracking app.

"For example eating 1/2 cup rice versus 1 cup of rice or 1 tablespoon dressing versus 3 tablespoons, all make a big difference in daily caloric intake. These calories add up!" she explained.

Another registered dietitian, Deborah Malkoff-Cohen, said that she tells her clients to only trust calorie-tracking apps for pre-packaged items.

"Everything else is totally subjective. For example, take an apple. Is it a small, medium or large apple? Every app will give you a different calorie count," she noted.

Personal Trainer Wisdom: There’s no way around this problem…Unless you physically measure the food ingredients yourself. I realize that this task is more of a burden. Since you’re motivated to truly lose weight, though, it may be worth it to measure your favorite foods once for reference. If you plan to eat it anyway, you might as well know the truth behind it.

4. You spend most of your day sitting.

When you're burning a ton of calories in a grueling workout, but then sitting at your desk all day or lounging on the weekends, you're not burning many calories beyond your workout.

If you label yourself as "extremely active" in health apps, they can wrongly assume that you're not sitting all day. As a result, they'll overestimate the number of calories your body burns throughout the day.

Personal Trainer Wisdom: Exercising 5-7 days per week for an hour apiece doesn’t make you active unfortunately. An active person moves all day (not sits). Challenge yourself to add extra steps during the smallest tasks. The cumulative effect will show itself on the scale.

5. You never switch things up.

If you've been doing the same weight-loss program that's focused on the same workouts and the same restricted calorie diet, your body can tell. When your body gets used to a certain type of exercise, the amount of calories you burned initially aren't necessarily the same amount that you're burning after doing that routine 25 times.

To prevent this from happening, try to change up your workouts every couple of weeks. Mix in cardio with high-intensity routines, try cycling classes or take a speed walk. Keep things new and exciting!

Personal Trainer Wisdom: I'm not sure I agree with the idea of switching things up to keep your body surprised. I’m not sure there's an anatomic truth in that statement. I can give you other reasons to switch it up, though. First, you may be building your muscular strength and endurance for that particular movement (making it more stable and strong to handle thus easier on the body). Which is wonderful but less effective for burning calories in the short term (unless you value the muscle building that's occurring and the calorie burning benefits of the muscle growth). A small pivot to something a little different may relight the body in the way you want (but don't overlook the progress you've made in other areas). Second, slight modifications to your typical movement may recruit a whole new level of stabilization (which is more taxing to your system). Be mindful of your progress and switch/spice it up when necessary. Don’t sacrifice your overall progress, though, for the sake of burning more calories.

6. Your pre- and post-workout snacks are caloric catastrophes.

When you're reaching for a snack, whether it's for energy before a workout or post-workout recovery, there are a few things to consider. According to De Fazio, you should think about the type of workout and its intensity, as well as the length of the workout before deciding what kind of snack to eat.

"Typically carbohydrates like a banana or a 150-calorie protein bar is ideal before an hour workout," she said. As for a post-workout snack, De Fazio suggested a protein smoothie or an apple with peanut butter. If you're working out longer and harder, such as going on a long-distance run or bike ride, that's when a higher-calorie snack would be appropriate.

Personal Trainer Wisdom: Eliminate the idea of a “snack” (shame on your mother)…It’s nothing but a filler treat with little intent. Instead, plan your meals accordingly. Eat 1-2 hours before your workout to supply the fuel you’ll need for work (exercise) and refuel not long after your session to avoid any nutritional deficiency. Your meal may be as little as 150 or as high as 5-700 calories. Either way, be certain it is a thoughtful combination of fiber, vitamins, protein, and fat. Anything that is a powder or highly processed bar doesn’t count.

7. You've already lost weight.

Once you've lost weight, your body needs less calories to do everyday activities and therefore less calories to lose more weight.

"When someone is overweight it is like a healthy weight person carrying 50- or 100-pound weights and going through daily activities. The extra weight puts stress on the body and uses more calories to do everything, from housework to grocery shopping to driving," De Fazio said.

While counting calories isn't always the most accurate or even always the best way to lose weight, it can be a helpful benchmark to determine where to start in order to reach your goals. Getting a good baseline to know how many calories a day you should burn and consume in order to hit your weight-loss goals is very helpful, but it's important to remember that other factors such as stress, sleep, and other lifestyle issues play an important role in overall health.

Personal Trainer Wisdom: Assume that you’ll use a number of techniques while pursuing your weight loss goal. If you’re mindful of your progess, you’ll identify the appropriate change necessary to properly challenge yourself at your new weight. Try to determine the perfect combination of activity and nutrition every 3 weeks to continue your momentum.

Photo Credit:
Cycling Runner–Should we depend on the caloric estimates on the cardio equipment? Is it actually getting you closer to your caloric goal?

Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article "7 Reasons Your Weight Loss May Have Stalled" on MSN.com (Today).

How to Minimize Your Stress at Work Right Now

It’s Thursday and the end of the week is quickly approaching. For some of you, you’re eagerly eyeing the weekend. For the rest, your head is probably ready to spin off trying to complete your endless list of random personal and professional responsibilities. While I’d love to discuss the anxiety and frustration you’re going through with a mile long monologue, you really need a game plan instead. Here’s my no-nonsense approach to handling your anxiety and achieving your list today.

Organize your list based on priority

Personal Trainer Wisdom:  Before you dive in to the nitty gritty of your list, you need to prioritize! If you’re like me, you justify cleaning your desk, answering  48 non-important emails, and brushing your teeth (again) to avoid what you need to do. Half the time the root of my anxiety stems from an unconscious shout (reminder) about the tasks I need to tackle. Are you listening to yourself??? Quit wasting time. Tackle the most time sensitive, important projects first.

Don’t add fuel to the fire

Personal Trainer Wisdom: Would you ever add fuel to a blazing campfire? Hopefully not…That fire is already blazing. Then, why would you drink more coffee or black tea when you’re already stressed and anxious? You’re just heightening an already unstable state and increasing your chances of less focus and productivity. Your creative ability could end up stunted as well (while you fly across the room).  Create the mindset and physical comfort to patiently but aggressively check off your list. Save the caffeine for a time when you really need it.

Read your random text messages, social media streams, and personal emails for 3 minutes at the top of each hour (and no other time)

  Personal Trainer Wisdom: Honestly, I’m already assuming you’re addicted to your habit of checking text messages, social media, and personal emails. Don’t deny it. In fact, you may be reading this article from your phone right now (I’m not judging). Have you calculated the number of minutes you spend on these distractions? I think it’s time. Starting now, record the time you spend in the next 24 hours. The tally will probably shock you. Although I don’t expect you to stop these indulgences, I think it’s time to set boundaries. You don’t have time to check Facebook every 15 minutes when you’re trying to finish a powerpoint presentation. You’re splitting your attention each time and siphoning off your creative juices with witty comments and emojis on random social media posts (not important). By the time you return to your work, you need to review and refocus (such a time waster). Set an alarm on your phone and then jump into your project fully. Give into your addiction when you’ve completed your homework like a good boy or girl or at least wait to the end of the hour.

Return to simple

  Personal Trainer Wisdom: When life is complicated and stressful, what should you do? Simplify. Always simplify. It should be your first response. Are you taking on responsibilities that a colleague can manage? Pass it on. Are you scheduling unnecessary meetings while you have other pressing projects overhead? Reschedule them for next week. Remove the unnecessary and complicated and narrow your focus (a reoccurring theme here).

Rewrite your process(es)

  Personal Trainer Wisdom: More times than not, most anxiety is a result of inefficiency in one of your personal and professional processes. When dealing with the less important stuff, create a mindless, predictable routine to minimize decision fatigue.  I tend to wake up, eat, and go to bed at the same time each day. What daily requirements need more routine in your life? You want to minimize chaos in your life. Take control of these little processes too.

 Photo Credit:
Gentisrecruitment.com - Is your head in the papers this week? Should you change your approach first before looking for a new job?