Hey Mom! The hard part of losing weight: habits. To lose weight and maintain that weight loss, there are certain habits you want to look in to forming. The National Weight Control Registry (NWCR) tracks successful weight losers–individuals who have lost at least 30 pounds and kept it off for more than 1 year. Common habits that these individuals share include: monitoring weight and food intake maintaining a low-calorie and low-fat diet eating breakfast every day engaging in 1 hour of physical activity daily limiting television viewing to 10 hours or less per week. So there it is. Forget dieting and focus on your daily habits. Which one of these habits can you work on this week? … Read entire article »

I found this in the Jan. 25 issue of the Archives of Internal Medicine.” “I like to see this laid out, but every bit of information [already] suggests that being active is the healthier way and being inactive is the abnormal, unhealthy way,” said James O. Hill, professor of pediatrics and director of the Center for Human Nutrition at the University of Colorado at Denver. “Exercise is better than any drug or anything else we have for aging. There’s no downside. If this were a drug, it would be the safest, most effective drug in the universe.” The study had 3 others with it, all with the same result: If exercise were a drug, it would be the best drug you could ever take! Even walking and other low to moderate-intensity exercises … Read entire article »

These photos were taken between 2007-2009 during Fitness Bootcamps at Keith Tice Park and Saroyan Elementary in Fresno, Ca. Good times!!! [youtube=http://www.youtube.com/watch?v=IeafXp6JDCk] … Read entire article »

When was the last time you sat down and wrote someone a letter? I know from experience that a woman cares more about the thought of a gift than the price. If I buy my wife something expensive, I get the same reaction when I write her a poem. The same is true for your campers. Make it a habit to write one note a day to a different camper. Write a simple quote, a motivational blurb you came across, or just tell them you are proud of some accomplishment they have made. They will appreciate you for that. Recently, my wife and I were invited to one of my client’s house for dinner. I was surprised to see a note I had written her 6 months ago sitting on top … Read entire article »

No one is an island. I am sure you have heard that before, but it is true. I am willing to bet most people that had a resolution of losing weight this year haven’t gone back to the gym in a week and are now somewhat depressed because you have failed, again. That is where your buddy comes in. A friend will keep you accountable. Accountability is the #1 reason resolutions fail. If there is someone encouraging you when you don’t want to do something, you are more likely to just go out and do it. Also, if losing weight is your goal, write down what you eat in a small food journal. This way, before you hit that fast food joint you’ll think, “I have to write this in my journal … Read entire article »

Synergy Personal Training (First and Nees in Fresno) is an amazing facility with 11 trainers. There are trainers who specialize in older populations, youth, body building, marathons and triathlons, weight loss, and sports specific. We even ave a trainer who specializes in training Navy Seals! Whatever your goals are and your schedule is there is a trainer out there that can accommodate you. If we cannot find a spot for you, I can help you find the trainer you are looking for. Start today. Really. Like, right now. What are you waiting for? Stop reading. K…go! … Read entire article »

We all have our food weaknesses, particularly when it comes to snack time. It’s hard not to reach for ice cream, cookies, chocolate, chips, and other fat-filled goodies in between meals, especially when they’re always staring you in the face at the supermarket or the convenience store…even harder when they are sitting in the conference room screaming your name! Challenge yourself not to give in to temptation by recognizing your “trigger foods.” If seeing potato chips — or a carton of Ben & Jerry’s — makes you go weak in the knees, do your best to avoid them. Don’t keep them at home, and stay out of the candy or ice cream aisle when you’re shopping. You know what they say: Out of sight, out of mind! Best DefenseAs football wisdom dictates, … Read entire article »

“The capacity for hope is the most significant fact of life. It provides human beings with a sense of destination and the energy to get started.” – Norman Cousins It is never too late to take control of your health. If you are not doing something about your life to stay healthy, start today! … Read entire article »

Since Friday and Saturday’s workout will be a lot of lower body work and running the mile, doing a few general exercises like pushups, situps, pullups and rows (back exercise, think: row boat) and a few lunges would be good after a long day at work. Try to go outside or get away and do the following workout: 20 Jumping Jacks to warm up At least 1/2 your goal in pushups (non-assisted/”boy” pushups) 50 crunches 15 squats 25 crunches At least 1/2 your goal in pushups (non-assisted/boy pushups) 25 crunches 10 Reverse push ups (row) 5 lunges on each leg forward 10 reverse push ups (row) 5 lunges on each leg back 50 crunches Stretch If you can’t get a workout in, at least move your body with a goal of raising your heart rate! … Read entire article »