Wonderfully Fit Personal Training

Think ahead. When it comes to meals and snacks, don’t “play it by ear” if you know that everyday at 4 you are starving and end up heading to the vending machine or newsstand for a candy bar. Losing weight is a formula—one that is different from the one that helped you to gain weight. So be prepared. A nutritious snack like a piece of fruihttp://www.blogger.com/img/blank.gift, or a Special K® cereal bar will take care of that temptation and provide you with a way to stave off cravings as you build a system for healthy weight loss success. Personal Training Services

Heal Faster Don't exercise when you're sick—unless your symptoms are above the neck. And even then you might do better taking a day off. "Your body will use its resources to heal itself, not build muscle and endurance."

Kill the Pill Don't pop a pill after you work out. Researchers at the University of Arkansas for Medical Sciences found that ibuprofen (Advil, Motrin) and acetaminophen (Tylenol) were no more effective than a placebo in relieving postexercise muscle soreness. More important, they say the drugs may actually suppress muscle growth when taken after a workout.

Turn Heads with Your Legs Do standing and seated calf raises. You'll get better results. Your calves are made up of two different muscles, so you have to do the straight-leg and the bent-leg versions of the exercise to hit them both.

Drink A Pint, Get Ripped If you're a beginner, train to failure—the point at which you absolutely can't do another repetition—then throw back a pint. In a new study, beginners who trained to failure with three sets of six exercises per day then drank a supplement immediately afterward gained over 5 pounds of muscle in just 8 weeks. A pint of 1 percent chocolate milk will provide all the nutrients you need to achieve the same result.

Muscle Up Your Back When doing lat pulldowns, don't wrap your thumb around the bar. Instead, place it on top, alongside your index finger. This decreases the involvement of your arm muscles, so you'll work your back harder. Works for pullups, too.

Kill Your Excuse If you think you're too busy to exercise, try this experiment: For one day, schedule a time to work out, and then stick to it—even if you can exercise for only 10 minutes. "At the end of the day, ask yourself if you were any less productive than usual." The answer will probably be no—and your favorite excuse will be gone

Buy Shoes That Fit Shop for workout shoes late in the day. That's when your feet are the largest. Make sure there's a half inch of space in front of your longest toe, and that you can easily wiggle your toes. Then slip off the shoes and compare them with your bare feet. If each shoe isn't obviously wider and longer than your foot, go half a size bigger

I'm strong of mind... strong of heart... I'm strong in spirit. There's strength within my soul, strength in my body. I have passion & ambitions. I am driven... determined & I will not go down without a fight because I have fire burning on the inside. There's something that whispers within & tells me...don't give.up! I swear it. I won't give up!"

Test the Bench Press your thumb into the bench before lifting. "If you can feel the wood, find another bench," says Ken Kinakin, a chiropractor in Canada and founder of the Society of Weight-Training Injury Specialists. Hard benches can cause T4 syndrome—a misalignment of your thoracic spine that affects the nerve function of your arm, weakening it.

Strengthen Your Core Don't be afraid of situps. We've changed our tune on these, and here's why: Situps increase your range of motion, which makes your abdominals work harder and longer. (Doing crunches on a Swiss ball or with a rolled-up towel under your lower back has a similar effect.) Just avoid situps with anchored feet, which can hurt your lower back.

Reached a Weight Loss Plateau: Hang in there. You may feel stuck, but you’re probably still losing weight – just not enough to register on the scale. But even dropping a third of a pound per week means that in a year, you’ll be down a whole 17 pounds.

High cholesterol, high amounts of low-density lipoproteins (LDLs, the "bad" cholesterol), heart disease, diabetes, poor self-image, and low energy are a few of the potential outcomes for your clients who are not getting enough exercise and are consuming too many calories, cholesterol, and fat because of poor food selections.

Increases utilization of nutrition. While stress interferes with digestion, physical activity improves digestion and the absorption of nutrients from food. It also promotes healthy elimination of toxins through sweat glands and prevention of constipation.

Fortunately, strength is one of the easier physical abilities to retain as you get older. In other words, you can do a lot more to halt strength loss than you can to prevent wrinkling skin or fading eyesight. One study, which included men up to age 96, found that by lifting weight, most seniors can at least double – if not triple—their muscle power.

There is no sunrise without sunset. There is no life without death. There is no success without failures. Learn from your failures and move on. Keep on keeping on. When a winner loses, always come back to be better winner

Eat More Fruits and Vegetables We love carbs as much as the next person, and they've been occasions when I've walked several blocks out of my way to get meat on a stick. But research shows that eating a rainbow of fruits and veggies provides a boon of benefits, including protection against cancer, heart disease, and the effects of aging -- something that probably couldn't be said for devouring copious amounts of shawarma. "Ultimately, the food pyramid recommends a total of nine servings of fruits and vegetables," says Lisa Young, PhD, author of The Portion Teller Plan and adjunct professor of nutrition at New York University. "However, if that seems daunting, rather than fixate on a fixed amount, make sure to have just one vegetable or fruit with each meal." Whether that means adding a banana to your morning cereal or putting tomato and lettuce on your lunchtime turkey sandwich, it's an easy way to get your greens in without keeping a tally sheet. Or