tips & topics
Dan Waibel
Dan came to me with a sensitive back condition. As my client, I helped him overcome his sensitive back issue. I continued to provide personal training for him for many years. Now in his 60's Dan continues to come into the gym on a regular basis to maintain his new regimen.
Tips to be fit: Action plan
Make necessary Lifestyle adjustments. These lifestyle adjustments are sacrifices that help optimize the amount of success you will have on your personal fitness journey.
Rest and recovery is important. You must manage your time on a daily basis. These changes can be as easy as going to bed 1 hour ahead of your usual bed time. Another adjustment to consider is giving up unnecessary junk food. These sacrifices are important for your success.
Be dedicated. Buy a new fitness wardrobe to make yourself feel better. You want to generate a good feeling. A new fitness wardrobe will create a sense that it is a new beginning toward a positive lifestyle change.
Before starting your exercise program, take some before pictures. Having pictures will show your progress. This is important if you want to see the difference.
Also, track your progress with a measuring tape. It will lift your spirits to track inches off your waist. Note: There are different measurements for both men and woman.
Day by day create a change. Take the challenge to create a thirty day lifestyle change. Start your day right by eating well and planning a timely exercise program. Every time you fudge, start the thirty days all over. Rule: Don't look at a mistake as a major set back. If you are true toward yourself, you will succeed.
Prepare meals 1-3 days ahead of time – Make it a habit. If you know what you are going to be eating, having it readily available gives you no excuse not to eat correctly.
Concentrate on your workout, when you are exercising. Focus on each body part one exercise at a time. Your objective is to create a mind and body connection. It is important to stay focused to achieve maximum results and reduce injuries.
Monitor your progress by journaling your fitness routine and eating program. Writing down your exercise program is important; however, it is more important to write down what you have eaten throughout the day. We don't how much, what we eat affects our fitness outcome. Also a journal will help you to see what you need to do to adjust your regimen to reach your goals.
If you read this far, you are on the right path. It takes alot to succeed. Find what works for you and stick to it.
Obsession is a term created by people who do not have the will to succeed.
Do you want to succeed? Plain and simple, no excuses!! None! Discipline = Success
Excuses = Failure
Nutrition is classified as food. All food good, or poor chocices is still nutrition.
In fact whatever you consume has a metabolic reaction in your body. Metabolism is the sum total of all chemical reactions in your body. Therefore, proper nutrition is the key to a healthy way of life. It doesn't matter if you are a superb athlete going for the gold or an individual looking to create a lifestyle change, proper nutrition will propel you to another level.
Good Food Sources: Mayo Clinic
Why eat almonds? These tear-shaped nuts are packed with nutrients — fiber, riboflavin, magnesium, iron and calcium. In fact, almonds have more calcium than any other nut — 75 milligrams (mg) in one serving (about 23 almonds). Also, one serving of almonds provides half of your body's Recommended Dietary Allowance (RDA) of vitamin E.
Like all nuts, almonds provide one of the best plant sources of protein. And they're good for your heart. Most of the fat in almonds is monounsaturated fat — a healthier type of fat that may help lower blood cholesterol levels.
Why eat apples? Apples are an excellent source of pectin, a soluble fiber that can lower blood cholesterol and glucose levels. Fresh apples are also good sources of vitamin C — an antioxidant that protects your body's cells from damage. Vitamin C also helps form the connective tissue collagen, keeps your capillaries and blood vessels healthy, and aids in the absorption of iron.
Why eat blueberries? Blueberries are a rich source of plant compounds (phytonutrients). As with cranberries, phytonutrients in blueberries may help prevent urinary tract infections. Blueberries may also improve short-term memory and promote healthy aging.
Blueberries are also a low-calorie source of fiber and vitamin C — 1 cup of fresh blueberries has 84 calories, 3.6 grams of fiber and 14 mg of vitamin C.
Why eat broccoli? Besides being a good source of calcium, potassium, folate and fiber, broccoli contains phytonutrients — a group of compounds that may help prevent chronic diseases, such as heart disease, diabetes and some cancers. Broccoli is also a good source of vitamins A and C — antioxidants that protect your body's cells from damage.
Why eat red beans? Red beans — including small red beans and dark red kidney beans — are good sources of iron, magnesium, phosphorus, potassium, copper and thiamin. They're also an excellent low-fat, low-calorie source of protein and dietary fiber. Red beans also contain phytonutrients that may help prevent chronic diseases, such as cardiovascular disease and cancer.
Why eat salmon? Salmon is an excellent source of omega-3 fatty acids — a type of fat that makes your blood less likely to form clots that may cause heart attacks. Omega-3s may also protect against irregular heartbeats that may cause sudden cardiac death, decrease triglyceride levels, decrease the growth of artery-clogging plaques, lower blood pressure and reduce the risk of stroke.
In addition to being an excellent source of omega-3s, salmon is low in saturated fat and cholesterol and is a good source of protein.
Why eat spinach? Spinach is high in vitamins A and C and folate. It's also a good source of riboflavin, vitamin B-6, calcium, iron and magnesium. The plant compounds in spinach may boost your immune system and may help keep your hair and skin healthy.
Why eat sweet potatoes? The deep orange-yellow color of sweet potatoes tells you that they're high in the antioxidant beta carotene. Food sources of beta carotene, which are converted to vitamin A in your body, may help slow the aging process and reduce the risk of some cancers. Sweet potatoes are also good sources of fiber, vitamins B-6, C and E, folate and potassium. And like all vegetables, they're fat-free and relatively low in calories — one small sweet potato has just 54 calories.
Why drink vegetable juice? Vegetable juice has most of the vitamins, minerals and other nutrients found in the original vegetables and is an easy way to include vegetables in your diet. Tomato juice and vegetable juices that include tomatoes are good sources of lycopene, an antioxidant that may reduce the risk of heart attack, prostate cancer and possibly other types of cancer. Some vegetable and tomato juices are very high in sodium, so be sure to select the low-sodium varieties.
Other Good food sources
Citrus Fruits: The citrus bioflavonoids in oranges, lemons, limes and grapefruit have anti-cancer and antioxidant properties.
Many of these citrus bioflavanoids have also been shown to have anti-inflammatory and blood clot inhibiting abilities.
Garlic: Numerous studies have shown that regular consumption of garlic can lower our blood pressure. It also prevents the blood from being overly sticky and decreases LDL cholesterol (the "bad" one) while increasing the good HDL cholesterol.
Oats: also help reduce cholesterol. Research shows that one bowl of oatmeal per day can reduce cholesterol by up to 23%. Oats are also considered an excellent grain for diabetics as they have less impact on blood sugar levels than some other grains.
Tomatoes: contain high levels of lycopene. Lycopene is a powerful antioxidant and as such helps to protect the cells in our bodies from damage.
Turkey: is one of the leanest protein foods and is low in calories, making it an excellent healthy food choice. Turkey also contains selenium which has been shown to inhibit cancer development, improve the immune system, and aid in the metabolism of our thyroid hormone.
Quinoa the Power: A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost. Rinse first, or it will taste bitter.
Watercress and Arugula the Power: Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.
Artichokes the Power: These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer. It also contains fiber.
Ginger the Power: Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh ginger root has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.