Health and Fitness

5 Powerful Lessons I Learned About Chronic Pain

For over 5 years I’ve been fighting this deep muscle and joint chronic pain and soreness. It’s a chronic ache that has been driving me mad for what seems like forever. If you’ve experienced the pain a vaccination can cause, you have an idea of what I’ve been dealing with. It’s that deep pain that’s not an injury and it’s not soreness either. Except I have it everywhere. The pain manifests in my feet, glutes, lats, and shoulders. Not fun.

Here’s what’s exciting, the pain has faded significantly in the last few weeks. Fading, but not gone. Through all this, I’ve learned a few important lessons. If you’re going through consistent chronic pain or something that you can’t resolve in your life, I hope these simple lessons will help you like they helped me.
Be More Stubborn Than Your Pain
Usually being stubborn is a bad thing. But when it comes to chronic pain, it’s been a good thing. After many years of dealing with a variety of pain this “thing” has caused me, I’ve been too stubborn to think it would never get better. Because of this, I never gave up on finding out what is going on in my body.

If you’re in the midst of this sort of struggle, I urge you to be stubborn. (I don’t think I’ve ever told anyone to be stubborn before!) There could be a way out of your chronic pain or a way through. Just refuse to give in and allow the pain to rule you. Even if my pain never fully fades, I will remain stubborn in my unwillingness to give in to allow the pain to control my attitude and life.
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Finally A Weight Loss Plan That Works

This weight loss plan helped me regain my discipline and lose thirty pounds in 90 days.

About 12 years ago I was sitting at my makeshift desk in an apartment in San Luis Obispo, California. I remember staring at the wall and realizing how depressed I was and how unprepared I was for the next phase of life.

There I was with just 6 weeks until graduating college and I had no clear plan for after college and I was 30 pounds overweight. Needless to say, I was feeling pretty terrible about myself.

To make matters worse, I had a poison oak rash from my head to my toes. I remember thinking, how did I get to this place? The simple answer came to mind. My sugar addiction had taken over and I wasn’t exercising anymore.

Discipline had gone out the window.

I hit a tipping point and everything was about to change for the better. Ninety days later I had lost the weight and my discipline was back. Here is the easy 4-part weight loss plan that I followed.
Create An Excuse Proof Accountability Plan
For the weight loss plan to work you have to start with discipline and accountability. To be successful in any endeavor we need discipline, support, and accountability. It is no different with your health and fitness.

Take the time to reflect on the people in your life that keep you accountable. You can use the worksheet linked below to get started. Maybe it’s a spouse, close friend, parent, co-worker, boss, any number of people. These are the people to tap into for help in overcoming the barriers and obstacles preventing you from improving your health and fitness. Once you have some accountability you can begin to adjust your eating habits.
Keep Your […]

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    5 Questions to Help You Easily Improve Your Health and Fitness

5 Questions to Help You Easily Improve Your Health and Fitness

About 12 years ago I was sitting at my makeshift desk in an apartment in San Luis Obispo, California. I remember staring at the wall and realizing how depressed I was and how unprepared I was for the next phase of life. There I was with just 6 weeks until graduating college and I had no clear plan for after college and I was 30 pounds overweight. Needless to say, I was feeling pretty terrible about myself.

To make matters worse, I had a poison oak rash from my head to my toes. I remember thinking, how did I get to this place? The simple answer came to mind. I have terrible diet and exercise habits. Discipline and I parted ways months ago and my

The simple answer came to mind. I have terrible diet and exercise habits. I parted ways with discipline months prior and my sugar addiction took over. That’s how! After months of woe is me and bad habits, I resolve to change my habits. There’s just one problem, how t0 do it?

If you’ve ever been in a place of frustration with your health and fitness or your diet habits, these questions will help you make important changes.
What do your health and fitness habits look like?
Most people know the daily recommended amount of exercise is 30-minutes. This seems simple enough. But are you actually meeting this recommendation? If you are, good for you. But honestly, so what. If your diet habits aren’t healthy, it won’t matter. Exercise is only a small piece of your overall health. My main problem was my diet, not my exercise habits.

In order to lose the 30 pounds, I followed simple 4 part formula. First, stop eating dessert (in my case, it was […]

3 Tips On How To Easily Become A Morning Person

Have you heard someone say something like this before? “I get up at 5:00 am, workout for an hour, then read and meditate for 30-minutes, and follow that up with a nice breakfast.” Do you then say to yourself? “Oh great, look at you, aren’t you amazing, a ‘morning person.'” But secretly you’re jealous.

If you’re not a morning person and would like to become one, these 3 tips will help you to get there.
Accountability – Have Morning Meetings
Honestly, isn’t getting up early an accountability problem. If you’ve ever had a 6:00 am flight you know you are capable of getting up early. Or if you’ve had to consistently get up for a 7:00 am phone call or class, you know you are capable of getting up early. The common theme here is you are accountable or have an obligation to get up for, so you make it happen. You can use these types of obligations to help you become a morning person.

One simple way to do this is to schedule meetings in your life that require you to get up early. In my case, I have a men’s group that I am a part of at 6:30 am Tuesdays, racquetball early in the morning most Mondays, and I mentor someone on Thursdays at 6:30 am. On these three early mornings, the alarm goes off at 5:30 am and it helps create the habit of waking up early.

You will need to figure out what your meetings will be, but three a week can be a great starting point. Let’s look at a list of options for early morning meetings.

Personal training session
Gym date with a friend
Spin class, Aerobics class, Yoga, etc.
Bible study
Work meeting
[…]

3 Exercise Tips for the New Year

It’s New Year’s resolution time! With exercise being at the top of most people’s list, this exercise tips excerpt from my LifeMap book will help you get started. We all know that healthy exercise habits can go a long way to making a lasting impact on our health but where do we start and how do we keep it up? Let’s not make it complicated. Start with something you enjoy.

Like many, my exercise journey began on a bicycle. It was the first time I had real freedom, and I enjoyed it immensely. I had acres and acres of orange groves to explore and back country roads that only saw a car every few minutes or so. My friends and I would spend hours in the summer riding anywhere and everywhere, making ramps, riding in ditches, and attaching cards to the spokes of our tires and pretending that we were riding motorcycles.

These were amazing times — and healthy times, too. We didn’t realize it then, but we were having a blast exercising, playing sports, and wearing ourselves out. I’m sure our parents didn’t mind having a tired child come home from all that play! This is the type of exercise I continue to do today and encourage you to partake in, too.
Find Something You Enjoy
Many people dread going to the gym, but they would love to go for an early morning walk with a friend, play a sport, or hit some golf balls. People want exercise to be enjoyable. As you work on this part of your LifeMap, start with exercises and activities that you truly enjoy. Do fun stuff. Take a hike, ride a bike, skip rope, shoot hoops, play golf, throw a frisbee — […]

By |December 12th, 2016|Health and Fitness|0 Comments
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    From Diet Myths to Injury Prevention these 5 Articles On Exercise Will Really Help

From Diet Myths to Injury Prevention these 5 Articles On Exercise Will Really Help

 

As a personal trainer, I love to write about exercise, enjoy these 5 great exercise articles to kick start your body to move and enjoy exercise more.

Design a Great Workout
Tips to Prevent Injury
Exercise Increases Health and Happiness
Sore Muscles?
Diet Myths

 

This Is How To Design A Great Workout

 

For today’s post, I’m going to put on my personal trainer hat.  What would you say are the key components to a great workout? Great exercises, lots of sweat, super high intensity, being sore the next day? Sure, but this answer doesn’t help most people.

I want to give you the nitty-gritty details of a great workout, step by step. After you read this post you’ll have the tools you need to create your own great and effective workouts. Plus you can signup for a FREE 30-Day Challenge through iTrainerworkouts.com.
The 8 Key Components to a Great Workout:

Warm-Up
Proper Exercise Form
Sets
Intensity
Repetitions
Rest
Weight
Stretching

To many this list is obvious, but dig a little deeper with me. Do you ever make it to the gym just happy you’re there, but don’t have a clue what your workout should look like. Even as a trainer, I find myself doing this more often than I’d like to admit! For a great workout, we need to show up knowing exactly what we will be doing for the workout to be the most effective. Let’s walk through this simple workout design.
Warm Up!
If you only remember one thing about this post, remember to warm up before you begin your workout. A warm up does not need to be complicated or long, but it does need to fit the exercises you are going to perform. For example, when I play racquetball with my buddy I’ll get on the treadmill or elliptical, then I’ll go into the weights area and do a few body weight squats, some sit-ups, and a few pushups. Somewhere in the range of 5-10 minutes is all that is needed for most warm ups.

These exercises warm up the […]

Take Your Life to New Heights! By Justine Levine

 

Today’s post is a guest post written by Justin Levine. Justin is a fitness coach, entrepreneur, endurance athlete, and motivational speaker. He loves to inspire, motivate and educate. He is grateful you have taken the time to read his material.

He is the author of Limitless: A Man’s 300 mile run to prove that Anything is Possible and owner of California Fitness Academy in Visalia, CA. I’m excited to share his content with you and look forward to your thoughts and comments.
Make Your Mindset Your Weapon
When I work with an individual at the gym, I might get to see him or her for 3-4 hours in the week.  Just to be clear, that is only 2% of the entire week (168 hours in the week).  I can only do so much physical training with that time.  The time you spend training is important and a needed component to getting results.  But your mindset will ultimately create the connection that will guide you to achieving your biggest goals.

Your mindset is your attitude. Your attitude dictates your entire life.  How you want to live, the goals you want to achieve, and the people you want to inspire are all directed by your attitude and mindset.  Many people come into the gym with a false perception of what it takes to get results.  “Isn’t just about working out and eating right?”  Those two components are definitely part of the equation.  But, in my opinion, your mindset is your main weapon.  You can use this weapon to catapult yourself into getting in the best shape of your life.  You can use this weapon when you are battling obstacles in your life.  You can use this weapon to hit personal bests.  You […]

4 Tips to Prevent Injury During Exercise

Have you seen the exercise videos of people that push themselves a little too hard or have horrible form? Those videos make me cringe. Some big dude on a bench with what looks like way too much weight getting all pumped up to do a max rep and he lifts it off and then it promptly drops to his chest and people run in to lift the weight off him. I’ve seen one where a guy does a barbell squat with a lot of weight finishes the rep and then passes out and falls forward into a weight stack (face first). Awful stuff.

For me, it’s a bit less dramatic. I’ll play one extra game of racquetball, do one extra rep, or finish off a set to 12 and have lost form at rep 10. Not as dramatic but sure to cause me an injury, nonetheless. If you’re tired of the little nagging injuries and painful mornings after a trip to the gym, this post will help you solve those problems and prevent injuries.

Lifting weights is a great way to get into shape if you do it right. The problem with going to the gym is all the ways we can do it wrong. This post will highlight 5 key areas for preventing injury when lifting weights. Without implementing these methods you are opening yourself to potential injury. These key areas will serve as reminders to keep your workouts safe and injury free. Let’s begin with focusing your attention on your core during exercise.
Stabilize Your Core
Safe exercise movement and preventing injury begin with the core. If we don’t have a stable and strong core our likelihood of injury will greatly increase. The core serves as our foundation for movement, […]