The hardest part of getting fit involves taking the first step. You must be ready to challenge yourself. While most people think exercising is hard and getting a routine together is difficult, the simple reality is that neither of these things are true. Working out doesn’t have to be tough, boring or impossible. Getting fit should be fun and energizing, so don’t let fear stand in the way and your path to improved health and fitness will easily open up for you.

So, how can fear be conquered? Here are several tips for taking that first step and making it a whole lot easier:

Start Out Small

Exercise doesn’t have to involve two hours at the gym five days a week to produce results. Besides, who has the time to devote 10 hours a week to exercise? Not too many people I know. While the fact is a gym membership can be very useful, it’s not the only way to go. If necessary, take baby steps to get on the road to fitness. Do such things as:

• Start walking to neighbors or a nearby store instead of driving; remember to get outside and get some Vitamin D
• Take the stairs instead of using the elevator; also park a distance away from your destination when driving and use your body more
• Play more vigorously with your kids; remember those games of chase or tag when you were a child? Or just playing a little hide and seek?
• Swim or play some water games; how about paddle boarding, kayaking, or canoeing?
• Garden in your backyard or at your local public gardens; or just move actively around the house and see how much bending, lifting, and twisting, takes place just keeping your home clean
• Go dancing or take a night out on the town where activity (movement) is practiced and encouraged; don’t forget it’s all about the play

Getting active for even a few minutes a day can be the start of something great when it comes to fitness.  The more activities you try…the better idea you will have about long–term commitment towards that type of activity. Take the time to find out what you really enjoy and go for it.

Pick Activities that are Fun

Working out isn’t solely defined as lifting weights and running. Find an activity or activities that are personally fun and dive in with both feet. When you do that, “exercise” won’t seem like work – it will be more like play.  Play will keep you going long-term and plenty of gut-wrenching laughs should be included.

Consult a Trainer or Coach

Coming up with good ideas to maximize workout time for the greatest results can be a little tough. The trainer or coach at your local gym, however, might have some great ideas on how to help you get started. Even if you’re not sure you want to join a gym, go in for a tour and a consultation. The ideas offered might very well help you uncover the perfect activities for your personal fitness.

Set a Schedule

Exercising should be built into the routine, but remember it doesn’t have to take up a huge chunk of time to be effective. If spare moments are at a minimum, consider scheduling three 30-minute blocks of time to exercise every week. Stick to the routine and build upon your level of fitness. Make sure your stimulus is increased as you adapt to your current program.

Stay Motivated

One of the biggest roadblocks people face when trying to get into shape is motivation. To help stay on track do such things as:

• Set realistic goals (If you need help here click below for a path to follow) http://personaltraininginmarin.com/a-month-into-the-new-year-how-are-you-progressing-and-what-are-your-results.html
• Track those goals (if you aren’t going to hold yourself accountable work with someone who will)
• Recognize milestones with special rewards (Click below to keep it productive) http://personaltraininginmarin.com/rewarding-yourself-will-help-your-weight-loss.html
• Workout with a friend or family member
• Work with a trainer or coach who inspires you (This is what a health and fitness professional can do for you) http://personaltraininginmarin.com/what-can-a-health-and-fitness-professional-do-for-me.html

Getting started on a fitness plan might not be “easy,” but it’s far from impossible. Besides, if it’s too “easy” where is the challenge in that?  Don’t be bored… just get up, get moving and remember to take it a day at a time. Get past that first day and the rest will come naturally if you’re truly committed.

About the Author

Marin health and fitness expert, John Spongberg is the founder of Personal Training in Marin as well as an accomplished author, speaker and life coach. He is dedicated to helping people reach their optimum level of fitness, health and body satisfaction through a unique, comprehensive whole-person approach, customized to each client.

Mr. Spongberg creates a successful experience for individuals who are ready to take the next step to, once and for all, achieve the extraordinary health, vitality and body they’ve long been dreaming of. Your satisfaction is personally guaranteed 100% or your money back!

If you’re ready, you can reach Mr. Spongberg at (415) 891-8787 or visit his website at www.PersonalTrainingInMarin.com where you can download your free copy of his special health and fitness report, The Truth About Losing Weight

You’ve been working out almost every day since the beginning of 2012. You’re latest trip to the scale and the way that your clothes are fitting is showing the results you’ve been looking for. Now it’s time to dive into a great big slice of chocolate cake as a reward for getting the job done, right?

Wrong!

Using food as a reward for doing well in the gym and on the scale is a plan that can backfire in the long run. While you might not have to resign yourself to a life without cake forever to keep your weight off, you don’t want to allow yourself an opportunity to redevelop old bad habits when your weight loss successes are so fresh. Rewards, however, are very important and you should use them smartly when you’re striving to reach exercise and weight loss goals in 2012.

If not food, what should you use to reward yourself?

There are all kinds of options that can reward and keep you motivated. Rather than reach for an ice cream cone, cave in on a big dinner out or sneak a slice of cake, why not try:

• A massage or some type of body work– You’ve been working hard in your career and if you have reached a weight loss milestone, you’ve probably been working out hard, too. Why not give those muscles some much needed TLC? A massage or body treatment is a great reward that won’t add calories to your routine. Besides, your body is worth a little special treatment.
• Doing something fun – If you’ve always dreamed of going up in a hot-air balloon, skydiving or just going out and dancing, just do it. Use fun, exhilarating rewards to treat yourself to a job well done. If you love to travel, take that trip you’ve always wanted to take. You need to make sure to enjoy your achievements and appreciate all your hard work.
• Buy something special – If you’ve had your eyes on a new piece of jewelry or a nifty electronic gadget, go for it. It’s okay to treat yourself to a fantastic reward if you’ve reached a milestone. What’s on the top of your list that you consider special? Buy something unique and specifically to acknowledge your commitment and dedication in achieving your goal or goals.
• Get a good book – Working out and losing weight are taxing, take a break and get into that new book you’ve been talking to friends about. Find a book that really perks your interest. What’s on your top ten list that you haven’t taken the time to read yet? A great read can really stir your creative juices and you will find this is an excellent approach in rewarding yourself.
• A trip to your favorite spa or salon – Give yourself a makeover to go with your new, leaner, tighter body. Get your hair done, have a facial, get those fingernails fixed. Just treat yourself to a little indulgence. Do something for yourself that you wouldn’t normally take the time and effort to do.

Rewarding yourself is a great way to keep motivation high for weight loss success. Your rewards, however, shouldn’t come in the form of food. If you’re having trouble coming up with ideas for goals and appropriate rewards, work with your trainer to set up a milestone system. Think small rewards for mini-goals and big rewards for reaching the long-term goals. If you need further insight to grow and become more successful with your goals and reward system check out this article: http://personaltraininginmarin.com/your-2012-resolutions-going-going-gone.html

About the Author

Marin health and fitness expert, John Spongberg is the founder of Personal Training in Marin as well as an accomplished author, speaker and life coach. He is dedicated to helping people reach their optimum level of fitness, health and body satisfaction through a unique, comprehensive whole-person approach, customized to each client.

Mr. Spongberg creates a successful experience for individuals who are ready to take the next step to, once and for all, achieve the extraordinary health, vitality and body they’ve long been dreaming of. Your satisfaction is personally guaranteed 100% or your money back!

If you’re ready, you can reach Mr. Spongberg at (415) 891-8787 or visit his website at www.PersonalTrainingInMarin.com where you can download your free copy of his special health and fitness report, The Truth About Losing Weight

Your best friend works out six days a week, looks great and is almost ready for that upcoming marathon. You’re ready to start working out, but that routine sounds too intense to meet your tastes. How can you select a fitness routine that fits you, your lifestyle and your personal physical abilities?

The key lies in selecting a routine that does, in fact, fit your personal needs. It’s best to seek out a program that makes sense for you. That friend of yours has probably been working out for quite some time. You don’t want to start with a routine that’s grueling or you’re likely to not make it past day one. Although, I recommend a more effective routine than these felines to you left. Remember though, if you injure yourself think about how many workouts and days you are going to miss because you didn’t find the right workload.

To find the right routine for you, consider such things as:

• The frequency of the routine – Sixty minutes a day, five days a week might not sound like a huge time commitment, but it can be tough to stick with. If you have a lot of demands in your life, you might want to find a fitness routine that’s a little less involved. It’s better to select a routine you can truly stick with than go overboard right out of the gate and fail to reach your goals. Three to five hours of exercise optimized per week can be very effective.
• The types of exercise involved – There are many different exercise opportunities out there. Not every person has to take part in the same one to see results. One person might seem to do very well with aerobics, but another might see better results with a routine that blends traditional strength training with biking, running, swimming or some other form of cardio. Also, interval training HIIT (high intensity interval training) can be very useful for producing serious results in a short amount of training time.
• Your personal interest – It is vital to pick a routine you actually find enjoyable. Choose an exercise that’s personally boring and you’re likely to want to quit before you even get off the ground. Nowadays, you will find exercise and fitness classes and small groups that are motivating and fun. If you would rather challenge yourself with a personal coach then one-on-one personal training might be for you. Finding and developing your personal interest will keep you smiling and motivated long term.
• Its targeting ability – Most people have very personal concerns when it comes to fitness and individual health histories. Perhaps there’s a need to burn off a few extra pounds and tone the legs and arms. Or heart disease and previous injuries are a major concern to you. Maybe you’re looking to simply build a little muscle? Whatever the case, you will be more motivated to complete your routine if it will provide the results you truly want. Remember, there are different routines that are meant to help participants reach very different goals. A marathon runner, for example, will need to subscribe to a different workout plan than a person trying to shed 20 pounds for health.

One of the best ways to make sure you select a fitness routine that suits your personal needs is to work directly with a trainer or your gym’s professional to create a workout program just for you. These experts can help you tailor a routine to your needs and help you make sure your concerns are addressed. One of the many benefits of working with a professional will include an assessment process along with your goal oriented exercise protocol. For more insight on what a fitness professional can provide you…check out this article here: http://personaltraininginmarin.com/what-can-a-health-and-fitness-professional-do-for-me.html

About the Author

Marin health and fitness expert, John Spongberg is the founder of Personal Training in Marin as well as an accomplished author, speaker and life coach. He is dedicated to helping people reach their optimum level of fitness, health and body satisfaction through a unique, comprehensive whole-person approach, customized to each client.

Mr. Spongberg creates a successful experience for individuals who are ready to take the next step to, once and for all, achieve the extraordinary health, vitality and body they’ve long been dreaming of. Your satisfaction is personally guaranteed 100% or your money back!

If you’re ready, you can reach Mr. Spongberg at (415) 891-8787 or visit his website at www.PersonalTrainingInMarin.com where you can download your free copy of his special health and fitness report, The Truth About Losing Weight

Did you know that you lose 70% of your strength as you age primarily from a decline in physical activity? According to the Mayo Clinic you may notice thingsgetting harder as you age, so instead of maintaining or improving your health and function, you may cut back or stop your favorite physical activity. You shouldn’t have to stop doing what you love to do. Unfortunately, when you do give in to certain limitations it all goes downhill from there. You become weaker, dependent on others, and overall your quality of life diminishes.  However, you can still focus on what you CAN do instead of what you’re unable to do.  You have amazing potential, in fact, you are able to build strength, stability, and coordination into your nineties.  Just by following a few key steps your health and well-being can improve dramatically.

Muscle matters and even if you’re not planning on entering any body building contests your strength will serve you well. Muscles are responsible for every movement that you make. Strong, developed muscles make it easier to live a full and productive life.  Strength training, stability training, and mobility training will improve your mind, body, and spirit. Everyone knows if you don’t use what you have, you will eventually lose it. If you’re just a beginner it’s never too late to start and if you’re an exercise enthusiast your life will just be that much richer. Here are 7 tips that can provide a huge difference in your life.

1. Improving bone health is essential in preventing osteoporosis especially in women. We all know strength training increases bone density.
2. Who doesn’t want to improve their weight and reduce body fat if you are a little overweight? Muscle burns fat and helps you control your body weight. Muscles gained through strength training help you burn calories more easily.  Ever hear the term “slow metabolism?” You are actually the master of your metabolism! You have the ability to change, it’s really up to you.
3. On the other hand, some people have no muscle mass especially when you age. It is vital to get strong and remain strong while taking action with your health. You will feel the improvement in your quality of life.
4. Strength training can reduce your risk of injury. Joints can become more stable and muscles can protect you and your spine. A good strength training program will include: stability and balance, coordination, and agility which will definitely reduce your risk of falls and injuries. How many people do you know or heard of that fell that never recovered from the extent of their fall? Don’t be another statistic!
5. Do you suffer from back pain and arthritis? Strengthening is often a critical component of alleviating joint pain and strengthening lower back muscles. Blood flow is vital for regeneration and healing. It’s all about the movement.
6. Strength training improves your body’s ability to process the sugar in your blood. So, for diabetics and especially insulin resistance…strength training helps reduce body fat , which lowers the risk of diabetes.
7. Keeping your mind sharper is definitely a by product of strength training.  Studies indicate that training once or twice a week improves cognitive function. There is a lot to be said for “using it or losing it.”

With no strength training and little or no movement, muscle loss and weakness is guaranteed.  A downward spiral will occur and you will suffer the consequences.  Falls and fractures will increase as well as difficulty handling everyday tasks.  Do you want to be tired all the time and feel like your wasting away? You directly influence your quality of life.  What will it be? Weak and feeble? Or strong, committed, and steady? It seems like a no-brainer to me. When you take action and you feel like you need coaching and support… please ask the help of a professional. Your family and friends want the best for you! You should too, because you deserve it.

If you’re ready to move forward and create a better life for yourself sign up for a personalized consultation here: http://personaltraininginmarin.com/personal-training-in-marin-consult.html

About the Author

Marin health and fitness expert, John Spongberg is the founder of Personal Training in Marin as well as an accomplished author, speaker and life coach. He is dedicated to helping people reach their optimum level of fitness, health and body satisfaction through a unique, comprehensive whole-person approach, customized to each client.

Mr. Spongberg creates a successful experience for individuals who are ready to take the next step to, once and for all, achieve the extraordinary health, vitality and body they’ve long been dreaming of. Your satisfaction is personally guaranteed 100% or your money back!

If you’re ready, you can reach Mr. Spongberg at (415) 891-8787 or visit his website at www.PersonalTrainingInMarin.com where you can download your free copy of his special health and fitness report, The Truth About Losing Weight

Did you know that you lose 70% of your strength as you age primarily from a decline in physical activity? According to the Mayo Clinic you may notice things getting harder as you age, so instead of maintaining or improving your health and function, you may cut back or stop your favorite physical activity. You shouldn’t have to stop doing what you love to do. Unfortunately, when you do give in to certain limitations it all goes downhill from there. You become weaker, dependent on others, and overall your quality of life diminishes.  However, you can still focus on what you CAN do instead of what you’re unable to do.  You have amazing potential, in fact, you are able to build strength, stability, and coordination into your nineties.  Just by following a few key steps your health and well-being can improve dramatically.

Muscle matters and even if you’re not planning on entering any body building contests your strength will serve you well. Muscles are responsible for every movement that you make. Strong, developed muscles make it easier to live a full and productive life.  Strength training, stability training, and mobility training will improve your mind, body, and spirit. Everyone knows if you don’t use what you have, you will eventually lose it. If you’re just a beginner it’s never too late to start and if you’re an exercise enthusiast your life will just be that much richer. Here are 7 tips that can provide a huge difference in your life.

1. Improving bone health is essential in preventing osteoporosis especially in women. We all know strength training increases bone density.
2. Who doesn’t want to improve their weight and reduce body fat if you are a little overweight? Muscle burns fat and helps you control your body weight. Muscles gained through strength training help you burn calories more easily.  Ever hear the term “slow metabolism?” You are actually the master of your metabolism! You have the ability to change, it’s really up to you.
3. On the other hand, some people have no muscle mass especially when you age. It is vital to get strong and remain strong while taking action with your health. You will feel the improvement in your quality of life.
4. Strength training can reduce your risk of injury. Joints can become more stable and muscles can protect you and your spine. A good strength training program will include: stability and balance, coordination, and agility which will definitely reduce your risk of falls and injuries. How many people do you know or heard of that fell that never recovered from the extent of their fall? Don’t be another statistic!
5. Do you suffer from back pain and arthritis? Strengthening is often a critical component of alleviating joint pain and strengthening lower back muscles. Blood flow is vital for regeneration and healing. It’s all about the movement.
6. Strength training improves your body’s ability to process the sugar in your blood. So, for diabetics and especially insulin resistance…strength training helps reduce body fat , which lowers the risk of diabetes.
7. Keeping your mind sharper is definitely a by product of strength training.  Studies indicate that training once or twice a week improves cognitive function. There is a lot to be said for “using it or losing it.”

With no strength training and little or no movement, muscle loss and weakness is guaranteed.  A downward spiral will occur and you will suffer the consequences.  Falls and fractures will increase as well as difficulty handling everyday tasks.  Do you want to be tired all the time and feel like your wasting away? You directly influence your quality of life.  What will it be? Weak and feeble? Or strong, committed, and steady? It seems like a no-brainer to me. When you take action and you feel like you need coaching and support… please ask the help of a professional. Your family and friends want the best for you! You should too, because you deserve it.

If you’re ready to move forward and create a better life for yourself sign up for a personalized consultation here: http://personaltraininginmarin.com/personal-training-in-marin-consult.html

About the Author

Marin health and fitness expert, John Spongberg is the founder of Personal Training in Marin as well as an accomplished author, speaker and life coach. He is dedicated to helping people reach their optimum level of fitness, health and body satisfaction through a unique, comprehensive whole-person approach, customized to each client.

Mr. Spongberg creates a successful experience for individuals who are ready to take the next step to, once and for all, achieve the extraordinary health, vitality and body they’ve long been dreaming of. Your satisfaction is personally guaranteed 100% or your money back!

If you’re ready, you can reach Mr. Spongberg at (415) 891-8787 or visit his website at www.PersonalTrainingInMarin.com where you can download your free copy of his special health and fitness report, The Truth About Losing Weight

Getting into shape, losing weight and developing a healthy, happy self-image is a journey that will not happen overnight. It takes time and dedication to reach goals and make sure the efforts made result in lasting change. If you recognize this balance as a lifestyle choice and change for the better your results will be long-lasting.

So, how can you sustain yourself for the long-haul and keep your attitude positive to ensure success? There is a secret trio of ingredients that go into any successful weight-loss plan. When a balance is struck between these three things, weight loss success will happen and the pounds lost will likely stay off for good. You control your destiny, so make your commitment to a healthier and happier life.

What are the secrets to success? Make sure to strike the right balance between:

• Food – What you eat is one of the keys to enjoying weight loss success. Rather than starve yourself or go on a fad plan that won’t produce lasting results, learn to adopt sustainable, healthy eating habits. Educate yourself. It’s best to eat a balanced diet that includes whole – not processed – foods. Be sure to include plenty of fresh fruits and vegetables, lean meat, whole grains if appropriate, legumes, low-fat dairy and other smart options. It is also wise to consider eating less at a sitting, but increasing the frequency of “meals.” Three small meals a day combined with well-spaced-out snacks can keep your body primed for fat burning once your strong metabolism is established.
• Activity – Exercise is simply critical for weight loss success. The best plan includes about five days a week of activity that extends for 30 to 60 minutes each time. Make sure to blend in both cardiovascular and strength training for the best results. Cardio exercise can build endurance and burn fat, while strength training helps develop lean muscle mass. The more lean muscle mass you happen to have, the more calories your body will burn naturally. Begin realistically and build on your program. You will be surprised the success you will have just by being consistent with your workouts.
• Attitude – This is the real secret ingredient necessary to enjoy healthy, happy and successful weight loss. It does take time, dedication and a willingness to achieve to make weight loss goals happen. When you develop the right positive attitude, you can sustain yourself even during the roughest of days. Set realistic weight loss goals, strive to achieve them and focus on mini-successes along the way. When you’re positive about the things you are doing, you will see the results you’re after. When you’re not seeing significant results don’t give up…everyone will experience plateaus.

When you strike a balance between eating, exercising and attitude, obstacles will not stand in your way. You’ll have the inner strength to power past weight-loss plateaus and you’ll gain the fortitude necessary to carry you throughout your entire journey. If you’re having trouble with any of these key ingredients or want some insight on setting realistic goals, talk with a personal trainer or the pros at your local fitness center. They can help you tailor a plan that will work best for you. A sharp health and fitness professional can accelerate results…guaranteed! Check out my blog here for more insight:

http://personaltraininginmarin.com/what-can-a-health-and-fitness-professional-do-for-me.html

About the Author

Marin health and fitness expert, John Spongberg is the founder of Personal Training in Marin as well as an accomplished author, speaker and life coach. He is dedicated to helping people reach their optimum level of fitness, health and body satisfaction through a unique, comprehensive whole-person approach, customized to each client.

Mr. Spongberg creates a successful experience for individuals who are ready to take the next step to, once and for all, achieve the extraordinary health, vitality and body they’ve long been dreaming of. Your satisfaction is personally guaranteed 100% or your money back!

If you’re ready, you can reach Mr. Spongberg at (415) 891-8787 or visit his website at www.PersonalTrainingInMarin.com where you can download your free copy of his special health and fitness report, The Truth About Losing Weight.

All too often, we try to target our workouts to take care of problem spots. Big thighs, flabby arms, fat rear ends and other very specific areas get the bulk of our exercise attention while the core is overlooked. The truth is this is not a wise way to proceed if real results are desired. Targeting is fine, but it won’t get the job done on its own.

The core – the back and stomach muscles – are essential to include in regular workout routines for a number of reasons. The fact is that all body movement comes from the core. If your stomach and back muscles aren’t properly strengthened and toned, your entire system will suffer.

Try lifting heavy weights to tone those flabby arms, for example, and your back muscles just might protest in a very big way. If this happens, you could suffer an injury that just might sideline your weight loss and exercise efforts for a time.

So, how can you get the workout you really need?

The key to enjoying weight loss and body strengthening success is to go for a whole body workout. While focusing on the core is critical, ideally you do want to include the entire body. To make sure this happens, develop a workout plan that involves all major muscle groups. Be sure to develop both cardiovascular (when appropriate) and strength training together, but not necessarily at the same time.

If you’re unsure of how to develop a true full body workout routine, enlist a personal trainer or the professionals at a local gym. The pros can help you out by:

• Tailoring a program to suit your needs – Not everyone can follow exactly the same workout routine. What works for your best friend, for example, might actually be too rigorous for you. Consulting with a pro will result in a routine that takes your strengths and weaknesses into account. Your tailored routine will also be designed to offer the right level of challenge without taxing your body too much. You should have some type of assessment done initially.
• Making sure you avoid injury – Beginners often strive too hard to see results. When they do, injuries often happen. At the very least, a workout that is too hard can zap motivation very quickly. When you involve the pros, you’ll end up with a plan that’s been developed to help you reach personal goals while motivating you to succeed. Imagine how many more workouts a year you can implement when you’re avoiding major or minor injuries!
• Offering moral support – The professionals are there to help you reach your goals. They do this not only by offering their expertise, but also by cheering you on along the way. Make sure you choose a coach or educator that inspires you and recognizes your capabilities. It doesn’t matter if you’re a beginning exerciser or a long time “gym rat,” your coach will always step it up when appropriate and challenge you.

A targeted workout won’t provide the overall results you’re after unless you want to look like a bodybuilder. If you want to see real changes in your body inside and out, you need to focus on the whole. You will look and feel better because movement, stability, and strength will provide balance and an overall toned, conditioned, and fit you. Honestly, with a 100% guarantee what are you waiting for? You can and will have the body you’ve always desired.

About the Author

Marin health and fitness expert, John Spongberg is the founder of Personal Training in Marin as well as an accomplished author, speaker and life coach. He is dedicated to helping people reach their optimum level of fitness, health and body satisfaction through a unique, comprehensive whole-person approach, customized to each client.

Mr. Spongberg creates a successful experience for individuals who are ready to take the next step to, once and for all, achieve the extraordinary health, vitality and body they’ve long been dreaming of. Your satisfaction is personally guaranteed 100% or your money back!

If you’re ready, you can reach Mr. Spongberg at (415) 891-8787 or visit his website at www.PersonalTrainingInMarin.com where you can download your free copy of his special health and fitness report, The Truth About Losing Weight.

You’ve joined a gym or gotten into a regular exercise routine and you’re all set to drop those 20 pounds you’ve promised yourself you’d lose for years. Your motivation is high and you know you can do it!

That is fantastic news, but it’s time to temper your enthusiasm with a bit of reality. The fact is your motivation is very high right now and that’s a good thing. Your motivation, however, isn’t going to last forever. When you’re 10 pounds in and that last ten pounds won’t seem to go away, you need a plan in place to keep yourself going.

So, how can you bolster your motivation and make sure it stays on course? There are a few fairly simple tricks that can help you retain your desire to achieve even when the going gets tough. Try these things to help yourself stay on track:

• Don’t work out alone – When you work out alone, it’s all too easy to quit in the last 10 minutes. It’s also a whole lot easier to skip a day here and there. You need a way to hold yourself accountable to overcome those dips in motivation that are very likely to occur. Instead of going it alone, workout with a friend. Keep up with personal training sessions. Join a group exercise class. Just do something that involves another human being that can help hold your feet to the fire if and when the urge to quit strikes.
• Keep a journal – The journey to get into better shape can be long and arduous. It is often fraught with ups and downs, too. Write down everything that happens in a journal. Record your successes and lament about your struggles. Releasing your doubts can help you gain focus. Recording your successes might give you the strength to draw on when you need it the most. A food journal and an exercise journal will greatly increase your level of success.
• Set goals – Saying you want to lose 100 pounds is great, but it’s a pretty big number to shoot for. While it’s a great idea to have an end goal, try setting smaller ones along the way. Use milestone goals to help keep yourself going. Give yourself rewards when you attain these milestones, too. Little things like a massage or a day at the salon for losing five or 10 pounds can motivate you to keep reaching for loftier goals. Look at your incremental goals as the stepping stones to your successes.
• Don’t punish yourself when you slip or make a mistake. Get back up on that horse and finish your race as quickly as possible. Everyone gets knocked down, distracted, or priorities can change quickly. That’s to be expected, but if you’re truly committed (you are right?) you will not allow yourself to be sidetracked without completing your goals. We all have experienced failures, but our successes are truly attained by our mistakes and learning from them.

Losing weight is a journey that calls for motivation. Keep yours high by enlisting some help. The pros at your gym or your personal trainer can help you get on track and stay that way. A quality coach and educator can empower you to go well beyond your expectations. I’m willing to guarantee it… 100%!

About the Author
Marin health and fitness expert, John Spongberg is the founder of Personal Training in Marin as well as an accomplished author, speaker and life coach. He is dedicated to helping people reach their optimum level of fitness, health and body satisfaction through a unique, comprehensive whole-person approach, customized to each client.

Mr. Spongberg creates a successful experience for individuals who are ready to take the next step to, once and for all, achieve the extraordinary health, vitality and body they’ve long been dreaming of. Your satisfaction is personally guaranteed 100% or your money back!

If you’re ready, you can reach Mr. Spongberg at (415) 891-8787 or visit his website at www.PersonalTrainingInMarin.com where you can download your free copy of his special health and fitness report, The Truth About Losing Weight.

You stand on the scale and just can’t deny the fact any longer: “It’s time to lose weight and get into shape.” The problem is finding and applying the best diet plan to help you reach your goals. With so many options on the table, selecting just the right diet plan can be very difficult.

In Jonny Bowden’s book Living Low Carb the PhD nutritionist lists 38 (mostly) low carb diets and what they can do for you. Everyone likes choices right? Ha! It’s easy to be confused about which approach to nutrition you should take. Yet, if we allow ourselves to be overwhelmed in choosing one diet or just fail to “take action” on your nutritional education and applying specific principles you are doomed to see no changes in your weight. You have to make an informed decision.

The simple truth is there is no diet plan that is the best. Go on a strict diet plan to drop weight fast and you will soon find your weight bouncing up and down eventually. The problem is most diet plans aren’t realistic for long-term use. While you might lose weight while you’re on them, that weight is likely to come back as soon as you start eating normally (like your old ways) again. Plus, many so-called diet plans neglect proper nutrition. They cut out entire food groups that are essential for the sake of fast losses in weight.

So, what can you do to eat yourself to a healthier weight without going on a temporary, restrictive diet plan? Just use good common sense and consider these things:

• Eat whole foods – It is best to buy your groceries and make your meals starting with fresh fruits and vegetables, lean meat and other healthy nutrient dense products. If you have the space…start your own garden. While processed foods might be easier, they often contain chemicals, sweeteners, artificial colors and who knows what else! Freshly prepared meals that start with healthy ingredients are better for weight loss and they’re better for fueling your body.

• Read labels – It’s not always possible to eat whole foods at every single meal. When this is the case, select processed or pre-packaged products with care. Read the labels and look for items that are as close to natural as you can find. If you can’t pronounce it…you probably should look for something that you can accurately identify. Do your research to discover how clever and tricky the food companies can be when labeling your food. Also look at the serving size compared to the amount of calories in a single serving.

• Go for balance – Make sure meals contain foods that truly nourish and fuel your body. Don’t be afraid and fear fats…fats do not make you fat. An over consumption of fats make you fat. You will have hunger pains and most likely crave carbohydrates if your fat consumption is too low. Strike a balance with fruits and veggies, legumes, lean meat, chicken, fish, low-fat dairy and other beneficial foods.

• Eat less, but more often – Smaller, more frequent meals can help greatly with weight loss. Your stomach will shrink…it’s just a holding facility. Shoot for smaller portions, but try to eat three meals a day and at least two, possibly three healthy snacks. It’s important not to slow down your metabolism because doing so can foster weight gain rather than loss. Remember, to burn more of your fat you want to “stoke” your metabolism which means adding more definition to your body.

• Avoid temptations – Uncover your unhealthy habits and take steps to overcome them. If you can’t trust yourself with certain “trigger foods” don’t have them around the house. If you can’t steer clear of ice cream after dinner, try finding a healthier, lower-calorie option. Make one improvement at a time…don’t try to change everything at once. It’s okay to keep “treats” in your diet when you’re losing weight, but make sure they really are treats. No one really needs ice cream seven nights a week.

Losing weight and keeping it off is a journey. Fad diet plans just aren’t sustainable. To get the results you want, learn to make wiser choices every day…keep progressing in your knowledge and don’t be afraid to ask for help. For more ideas on creating your own “diet plan,” talk with a qualified health and fitness educator. Chances are they have some great tips and tricks that can help you develop your own diet that’s tasty, healthy and fulfilling.

About the Author
Marin health and fitness expert, John Spongberg is the founder of Personal Training in Marin as well as an accomplished author, speaker and life coach. He is dedicated to helping people reach their optimum level of fitness, health and body satisfaction through a unique, comprehensive whole-person approach, customized to each client.
Mr. Spongberg creates a successful experience for individuals who are ready to take the next step to, once and for all, achieve the extraordinary health, vitality and body they’ve long been dreaming of. Your satisfaction is personally guaranteed 100% or your money back!
If you’re ready, you can reach Mr. Spongberg at (415) 891-8787 or visit his website at www.PersonalTrainingInMarin.com where you can download your free copy of his special health and fitness report, The Truth About Losing Weight.

If you’re ready to get into shape and really change your life, the first place to start is within your own mind. Leading a healthy, active lifestyle often calls for taking a mind-over-matter approach. Working out, eating right and making good choices calls for positive thinking to reinforce the actions you know you need to take. When you explore your own thought processes and your “mind chatter,” you will likely find the key to unlock the positive lifestyle you’ve been dreaming of leading has always been there.

The truth is that success is often born from a positive and healthy outlook to everything in life. When you examine your thoughts and the chatter that you “speak” to yourself on a daily basis, you are likely to find you are your own worst enemy. Open your eyes and your mind to the thoughts and really hear what you tell yourself. Learn to eliminate the negative inner-talk. Stop telling yourself you can’t and start saying you can. When you do, some amazing things are going to happen.

While this sounds all well and good, you’re probably wondering how to get from Point A to Point B. There are a few tricks and tips that can help you change your mind and your life. Try:

• Spending a few days truly listening to yourself – Grab a notebook and a pen. Jot down the negative thoughts you have. Listen to what you say to yourself in your mind. Explore what you are saying and consider what triggers your own negative responses. Focus on what you can do…not what you can’t do…that will leave you with a lot to do…in a good way.
• Learn to speak kinder to yourself – Positive affirmations aren’t just New Age mumbo jumbo. They can actually work. Learn to program your mind to believe in yourself. Set realistic goals and keep telling yourself you can attain them. Take that same notebook you used to record your thoughts and write down the positives about yourself. Focus on these positives that you know to be true and use them to build up your life in other aspects.
• Enlist help – When you’re trying to change your mind so you can change your life, positive influences can go a very long way. Join a group exercise class, get with a personal trainer, ask family and friends to assist. Let them know your goals, what you are doing to reach them and how they can lend a hand by offering moral support. Having a cheering section rooting for you can build your self-esteem and it can give you the motivation you need to keep going even when the road ahead is tough.

When it’s time to effect positive changes in your life, the place to start is within. Look into your mind and learn to reinforce the positives and throw out the negatives. You have the ability to make great changes in your life. You can do it!

About the Author

Marin health and fitness expert, John Spongberg is the founder of Personal Training in Marin as well as an accomplished author, speaker and life coach. He is dedicated to helping people reach their optimum level of fitness, health and body satisfaction through a unique, comprehensive whole-person approach, customized to each client.
Mr. Spongberg creates a successful experience for individuals who are ready to take the next step to, once and for all, achieve the extraordinary health, vitality and body they’ve long been dreaming of. Your satisfaction is personally guaranteed 100% or your money back!
If you’re ready, you can reach Mr. Spongberg at (415) 891-8787 or visit his website at: PersonalTrainingInMarin.com where you can download your free copy of his special health and fitness report, The Truth About Losing Weight.