I can remember growing up how I loved that cup of hot chocolate in the morning or on a cold wintery night! Rich, tasty, sugar-sweet with that deep-rich chocolaty flavor. Boy that satisfied my sweet tooth…at least for a while. It never surprises me any more when my diet is filled with sugary carbs…my waist size has always bulged a bit. My blood sugar surges upward and I am no longer burning fat at the cellular level like I would be ordinarily.  I am now accumulating fat around my belly just like all the guys who eat too much and rarely exercise. Your diet, including your daily calorie intake, and your exercise make a huge difference determining your body size.

Getting back to your food choices…how many people do you know that are addicted to or affixed to carbohydrates? You can include me in that group because the more bad carbs (refined and sugar added) I eat…the more I crave and it makes me feel lethargic and uninspired. When I limit my sugars and I am so much more balanced. (at least I would like to think so <smiling>) I just finished reading an article where the author Ryan Andrews stopped eating desserts and “extra sugar” for an entire year. That’s pretty amazing! I’m not sure I would want to do that, but I respect the fact that someone could resist desserts and added sugar for an entire year. Fruits and vegetables are good, but would you really want to go an entire year being so disciplined or restrained?

Needless to say, Ryan Andrews who wrote: Sugar Daddy: A Year Without Desserts says after the 1^st month he wasn’t even missing desserts. So Ryan stayed on his path for 11 more months and turned down desserts for holidays, birthdays, and special occasions. Mr. Andrews also walked away with quite a few powerful lessons for saying “no” to desserts. The obvious lesson is that desserts are addictive.  (Could have taken a wild guess on this one) But some of the other interesting take homes include: 1) We don’t eat sugar “in moderation.” Our society takes in primarily “processed garbage.” The majority is in the form of refined flour/sugar. Ryan says “nearly 90% of the carb-dense foods we consume are highly processed.” Not only do we eat crap…we are full of crap!

Another lesson Ryan shared is 2) “it’s hard to get fat on whole foods, particularly plant foods.” In fact after going a couple of months without desserts Ryan lost weight unintentionally. Ryan says he just wasn’t as hungry, so you might be surprised how your appetite changes if you’re giving up desserts for a while. Sugar is well-known to drive and stimulate appetite; I think we can all recognize that. When we open up the flood gates to sugar, we usually crave and desire more, right?

3) Ryan also noticed that some foods just became too sweet for him. His taste buds “re-calibrated” and Ryan didn’t want sweet food as much. I notice this myself when I curb sweets. Foods with “added sugar” tasted like candy, but his friends who were still eating desserts couldn’t tell the difference. “Sugar added” foods tasted perfectly normal to his sugar eating friends. Ryan’s point is that if you eat sugar all the time that is what you will become accustom to. On the contrary, if you eat fruits and vegetables all the time (for a month without desserts and “added sugar” like Ryan did) that is what you will desire.

Of course there are always exceptions for a few of us. Some people just don’t have any desire to eat sweets, but the large majority of the population love to indulge in decadent fashion. If you are taking the time to read this post, I imagine sweets and sugars might or could be addictions for you. I know carbs are my fuel of choice, but I have to admit I am so much more satisfied by protein. It takes those hunger pains away and I feel like I have sustained energy. I think it’s important to recognize our “weak links” and apply strategies that improve our current situation. Are simple and refined carbohydrates in control of your eating?

Every one of us can make improvements in our lives and hopefully you are practicing a lifestyle that is constantly evolving and improving. Sugar cravings and addictions along with excessive calorie intake is the reason so many Americans are fat and overweight.  Most of us don’t learn how to eat properly from childhood, but that doesn’t mean we can’t learn and apply new strategies as we grow up. There is an abundance of good information at your fingertips, but you have to put down the milk chocolate. It’s processed anyway…no wonder it tastes so good! Sugar and chemicals is a potent combination…wouldn’t you say?

If your ready to take back control of your life and achieve the lifestyle and body you know you desire click here: http://personaltraininginmarin.com/personal-training-in-marin-consult.html

Fiber rich

Ingredients:

2 tablespoons olive oil, divided

1 pound boneless pork loin, cut into 1-inch cubes

2 cups of chopped onions

2 tablespoons chili powder

1 1/2 teaspoons chili pepper, Ancho

1 teaspoon cumin, ground

1 teaspoon garlic powder

1 teaspoon oregano leaves, Mexican

2 cans (15 1/2 ounces each) cannellini beans, drained and rinsed

1 3/4 cups chicken stock

1 avocado, peeled, pitted, and coarsely chopped

2 tablespoons chopped fresh cilantro

2 tablespoons fresh lime juice

Directions

1. Heat 1 tablespoon of the oil in large skillet on medium-high heat. Add 1/2 of the pork; brown on all sides. Remove pork from skillet. Repeat with remaining pork, adding additional 1 tablespoon oil as needed.

2. Stir onions into skillet; cook and stir 4 minutes or until tender. Add seasonings; cook and stir 1 minute or until fragrant. Add pork, beans and stock; mix well. Bring to boil. Reduce heat to low. Simmer, uncovered, 15 to 20 minutes or until pork is tender, stirring occasionally.

3. Mix avocado, cilantro and lime juice in small bowl. Serve chili topped with avocado mixture.

Prep Time: 15 minutes
Cook Time: 35 minutes

Nutritional Information

Than I was referred to John and Personal Training in Marin.  John patiently listened to my concerns to prevent injury which made me feel confident we were always intelligently moving forward.  We set goals together and with John’s help and support hit every goal I set.  For example, one of the most important goals I had when we met was to be able to play tennis with my daughter (who plays at a competitive level) – and within six months I was doing this pain free!  And my back?  No problems at all!  After losing serious weight (about 30 lbs.) I am in the best shape of my life.  People are amazed at my transformation – they say I look HEALTHY!  I look at my old pictures of myself and I don’t recognize “that other guy.” I am lean, fit, strong, and healthy – and I have energy!  John has really made a positive difference in my life.  I look forward to our workouts.  I am particularly grateful for all that John has taught me.  He explains things and teaches you about your body and health and this was extremely valuable and important to me.  I prioritize my health and fitness now and it feels great.  I recently went back to surfing again after shelving it since I was a kid.  I feel alive again when I surf and all the good memories of San Diego and my youth come back to me.  In December, I will be doing a 10 mile obstacle course in San Francisco.  I can do whatever I want now physically and it feels great.  Thanks to John and PTIM my health and fitness is at an all time high.  Of course, I had to do all the work – but it was all worth it!”

Greg Friedman Bel Marin Keys

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

• PREP: 30 minutes
• TOTAL: 30 minutes

Ingredients

Your goals need to go down on paper as actions steps. I have my goals on my fridge now that include: health, career, financial, travel, charity, and relationship goals. I’m also copying a set for my bathroom mirror so I have to see them in the house regularly. You can put down what’s important to you in action oriented words like: I will and I am going to. You have to be SMART when detailing out your goals. That means your goals must be specific, measurable, attainable, relevant, and time limited. Believe me…you will be empowered by just writing your goals down and deciding what you really want. Remember you just went to the head of the class…only about 5% take this step. You can modify your goals accordingly as you go through the next year, however you have to make the decision to commit to your goals, read them often, keep them where you can always see them, and remember that you can do whatever you set out to do! It’s only a matter of how badly you want to achieve your goals. Are you hungry? I know you have the power to achieve amazing success and not only with regards to your health and fitness.

One of your key components to mastering your mind so you can achieve all the goals you have listed is to work on your personal development in 2012. Keep reading, learning, and asking questions as often as you’re able. Minimize the noise and confusion in your life and stay focused. Think about being active with your life instead of being passive…turn off your tv and get excited about learning something new or something that truly excites you. Your body of knowledge will grow immensely. You will be developing your lifelong process for learning. If you haven’t found your passion yet…you will as you continue learning and applying what you learn…and your list of goals you’ve detailed out will become easier to achieve because you actually love and have a passion for what you’re doing.

Another key component of your success in 2012 and well beyond is your belief system. Your belief system can make or break you. Your life experience has a direct influence on how powerful or weak your belief system is. As an example… when your life is just clicking along and everything seems to be going right… your confidence level is up and so is your belief system. You know you can do whatever you set your mind to. On the other hand… if you’ve been struggling…maybe lost your job or failed at something important to you recently you lack confidence. Your belief system is weak and your confidence is causing a bit of uncertainty in your life. You have to know you can do things if given the opportunity. Even if you aren’t given the opportunity, a strong belief system will help you get through the tough times. Your belief system should be your best friend because if you don’t have confidence in yourself and what you can achieve… how do expect others to have confidence in you?

Even though I began to speak with you about your resolutions for 2012, you can see a much more complex process to programming yourself for success. It takes a lot of initiative and follow-up, but if you chop it up in steps it’s all digestible and applicable.  There are many types of goals you may have but don’t have so many goals they become unattainable. Your goal setting should challenge yourself and you shouldn’t worry about failing because your energy needs to be applied into outcomes you have control over not the ones you don’t. Every high-achiever fails…it’s part of the process. You will learn the most from goals you failed to achieve, but most likely you will make them SMARTer the next time around. You will make them more specific, more measurable, more attainable, more relevant, and more time limited. You will learn unique strategies and be able to modify your steps so ultimately you will increase your success and most definitely enjoy your life more.

Action is the name of the game though…you have to want this…you have to prioritize your goals. Your commitment level has to be high in order to be successful. I hope you noticed I didn’t speak specifically about health and fitness goals in this post. The process I’m sharing with you is more about life and not just health and fitness. When you take massive action in your life and you are organized and focused… your achievements are amazing! You will grow so much as a person. You will be able to help others be more successful too. I always like to see my friends more successful because it influences me to work harder and achieve more as well. It’s contagious and it’s a habit we can all benefit from. You have to take time out of your day though. You have to block time out so that you will learn the proper discipline to “get things done.” You can’t let anyone get in your way and compromise your schedule. The blocked time you make will enhance your life personally as well as professionally. Don’t be one of those people who say “there just isn’t enough time in the day to get everything done.” This is an excuse for a person who didn’t map out and commit themselves to what they really wanted. You don’t want that to be your excuse…do you?

If you need help don’t be afraid to ask. The most successful people in the world get support from professionals and find the right coach to work with. Approach this next year in steps… day by day and week by week and so on. Practice habits that reward your desires (your goals) and that reflect the kind of person you want to become. Don’t forget to review on a regular basis because we all get off track at times. It’s the ones who get back on track the fastest who attain their goals the quickest or who accomplish them at all. Ups and downs are a part of life, but ultimately you decide your attitude and outcome. What will the next year bring you? How bad do you want it? Are you ready? Are you committed? What are you committed to? Post your commitment above and I will hold you accountable. Don’t forget to have fun and enjoy each day you live.

Motivation, coaching and education will help you move to the next level: http://personaltraininginmarin.com/personal-training-in-marin-consult.html

INGREDIENTS:
3 cups baby spinach
A few slices red onion
Small handful walnuts
Small handful pecans
4 oz grilled steak or other protein (chicken, salmon)

RASPBERRY VINAIGRETTE:
¼–½ cup raspberry vinegar
½ cup olive oil
1 Tbsp Dijon mustard
1 tsp minced garlic
½ tsp salt
½ tsp pepper

DIRECTIONS:
1. Put spinach in a bowl and mix with nuts and onions.
TO MAKE DRESSING:
1. Mix together dressing ingredients. Add dressing to taste. Lay thinly sliced steak on
top, either cold or warmed up. Enjoy!
ACTIVE COOKING TIME: 5-10 minutes
TOTAL TIME (START TO FINISH): 5-10 minutes
SERVINGS: 1

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

Ingredients:
2 organic skinless, boneless chicken breasts
2 Tablespoons butter
1 Tablespoon olive oil
½ cup white wine
½ cup chicken broth
1 lemon
½ cup sliced sun-dried tomatoes
1 cup fresh spinach
2 Tablespoons capers
salt and pepper

Directions:
Cut both chicken breasts into halves. Pound out to ¼-inch thick. Season both sides with salt and pepper. Heat a large saucepan over medium high heat. Melt 1 Tablespoon of butter and add olive oil. Sauté chicken breasts evenly on both sides until done, about 3 minutes per side. Remove chicken and set aside, keeping warm. Add sun-dried tomatoes and capers and let cook for 1 minute. Add white wine, chicken broth and juice from one lemon. Reduce by half, then add spinach, cooking until just wilted.

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