MY HEALTH AT FIRST

for Your Fitness/Weight Loss

When I'm handing out credit in my own weight loss successes, I always include the power of the internet in the list of contributors. Having these "go-to" places to find answers (or questions) when I needed them, not to mention support and inspiration, was (IS) a huge factor in my progress. HUGE!

With the coming of the new year, I'm suspecting we'll have some new-to-the-community folks dropping by, and I thought now might be a good time to share some of my favorite resources. These first two resources are probably the "huge-est" contributors:

has been used by 6 million people in 150 countries. Personalized eating plans, calorie and exercise tracking, health and fitness information, recipes, exercise demonstrations and videos, interactive forums for virtually every interest group. You can do as much or as little of it as you want. No requirements, no pressure. Best of all, no $$$. It's all free.

gave me access to some of the most motivated and motivational health and fitness bloggers out there. Provided by the gracious Diana, the HYC is an index of bloggers all pursuing the same goals--better health and fitness. As the commercial says, PRICELESS. I honestly can't imagine where I'd be right now without this network.

A few other "go-to" sites for me:

Cooking (as viewed by the non-cook):
Healthy Cooking section - lots of fresh ingredients and nutritionally rich recipes here.

- Healthy recipes and tips from Roni

. Her young son helps with many recipes, so be prepared for rampant use of sprinkles. :)

- You've probably seen at your bookstore. If you're transitioning from a junkfood-filled existence to healthier eating, you might find some of these recipes useful. Long-term, they're probably not the healthiest way to eat (lots of processed foods like Splenda), but face it: sometimes a girl/guy just wants something a little bit decadent.

- "Diet" food reviews.

Exercise:
- information and exercise instructions.
- For me, it's a little too much focus on how we should look rather than feel, but that's probably just me being cranky. The exercises are generally good.

Others:

- Gretchen Rubin's recounting of her path to happiness may help you find your own way. She's just released a book of the same title,

- Thouands of tips for making life more manageable.

- Too commercial for me these days, but the archives are full of excellent articles on living a simpler life, many by guest bloggers from across the spectrum.

I didn't include personal pages because I have (at last count) over 100 of those in my reader. If you're new to the community, you can start with the HYC, as mentioned above, or check out my side bar for my (currently not updated) list of favorite bloggers, or click on the links of other folks responding to this post. When you find something you want to comment on, don't be shy--jump right in! I haven't met a blogger yet who didn't welcome new commenters! (Heck, some of us stand up and do a cheer when someone new shows up! Or maybe that's just me?)

Those are just a few of my "go to" online resources. What are your favorites? Any tips for those who might be new to this fitness community of bloggers?

Priceless fitness tips

Tip no 1
Continuously challenge yourself! Try always for a personal record however small.
Avoid the hamster mentality a.k.a. endless walking or slow jogging on the treadmill etc.
Go for the H.I.I.T!! Try short but really intense workouts.Intensity is the best way for a real body metamorphosis.
Tip no 2
No fancy fitness gadgets!
No passive exercise(vibration platforms etc)
No fad diets!
No magic pills, potions or powders!
You will have to try hard!
You will have to sweat!
Don’t fall prey to the fitness charlatans’ deceitful promises!Be suspicious!
Tip no 3
Do you want to try the best workout ever??
Tip no 4
Do you want the best info on abs training?

Tip no 5
There is no best time for fitness activities.
The best time is this that better serves your schedule!
Tip no 6
Don’t engage into endless repetitions trying for definition. Definition is a pleasant side-effect of fat loss.So aim for fat loss!
Tip no 7
The most important meals are the breakfast and the post workout meal (only after really tough workouts). If your workout is not challenging, don’t bother a lot with post workout nutrition.It’s a loss of time.
Tip no 8
You can control insulin levels and fat storage by spreading your caloric intake into about 6 meals/day. Do prefer food with a low glycemic index and load.
Tip no 9
You absolutely don’t need a gym (Except if you want to socialize or flirt!).
Try bodyweight circuits or dumbbell circuits in your home.Try hill sprint outside. You will save money and time!
See Tip no 10 again.
Tip no 10
Never, ever quit. Time spent for a better physique is a valuable investment. When you catch your 40s you will understand why.But until then try not to lose valuable time!
Tip no 11
Mind beats body! Make your mental preparation.
Fight to be consistent, disciplined and self motivated!
Tip no 12
Best nutrition in only a few words:
- quality protein
- fibrous vegetables
- monounsaturated and omega-3 fats
- unprocessed, natural foods
- foods high in antioxidants
- minimal sugar and hydrogenated fats
- no fad diets!
- no exaggerations!
Tip no 13
Don’t follow the herd. Use your imagination. Try non conventional, functional and compound exercises.
Don’t get obsessed with perfection!
Get obsessed with perpetual progress!

Top 5 Fitness Industry Predicitons for 2010

Of course, that comes with a BIG BUT doesn’t it? For many, hiring a personal trainer is just too expensive. And with that, let me share my Top 5 Fitness Industry Predictions for 2010…
Prediction #1: Weight loss and fitness boot camps will be popping up all over the place.
A quality boot camp is far more cost effective than hiring a one-on-one personal trainer. In fact, that’s one of the major reasons I switched to running a boot camp business when I left my career as a health club personal training manager. In addition, more studies are showing that people get better results when working out in a group environment.
There is, however, a BIG concern that goes along with this prediction. My fear, and I know it will happen, is there will be a flood of copycat boot camp programs run by unqualified “trainers” who are simply jumping on the bandwagon to make money. It’s simply the nature of the beast. When an opportunity comes up to make money, people will jump on it. There are multiple fitness business “gurus” on the Internet who sell their done-for-you boot camp systems. As unseasoned trainers fail in the health club training world they will be relying on these “boot camp in a box” programs.
So, how do you know how to choose a good boot camp from a poorly run one or one run by an unqualified instructor?
My next 2 predictions are direct results of Prediction #1.
Prediction #2: More people will get injured while attempting to get fit.
Because of the increase in copycat boot camps run by unqualified “trainers” fitness related injuries will go through the roof. We’ll see overweight and out of shape people performing exercises that are way out of their league. The ever-increasing popularity of The Biggest Loser will also be a major contributor to fitness related injuries. Viewers don’t realize that The Biggest Loser participants are very closely supervised and go through professional athlete level testing and rehabilitation on a regular basis. In addition, the workouts you see on TV are not what they do most of the week.
Please be smart and safe when choosing your weight loss & fitness program.
Prediction #3: People will lose more weight than ever before.
Here’s the positive effect of prediction #1. There will be great weight loss and fitness boot camps like that open up in your town. You will be able to find qualified trainers running highly effective boot camp programs. I’m personally part of an association with over 150 boot camp owners around the world. We strive to provide the highest quality programs to our communities. We have regular conferences and constantly communicate in an online forum sharing ideas and success stories.
These boot camp owners will deliver incredible results to their members and change the way their communities view fitness.
Prediction #4: Online personal training will become more popular.
Let’s face it; the economy has taken its toll on a lot of people. I personally think it’s a mindset, but that’s for another post. Online programs can offer a very inexpensive alternative to gym memberships and even boot camp memberships. The key is, of course, finding the right one.
I’ve experimented with a few, and have been less than impressed. The biggest issue I’ve found is most of them are computer generated. You answer a few questions and supposedly it spits out a custom program. The truth is, programs don’t need to be as customized for most people as many “professionals” would try to lead you to believe. However, these computer generated and some so called personal trainer generated programs often provide exercise and routines that are very inappropriate; oftentimes leading to under-training, over-training and/or injuries.
I’ll be honest, I’m hoping the online trend helps my online personal training program take off. IT’S IMPORTANT TO NOTE is very different than anything on the Internet, although I’m waiting for the copycats. This post isn’t supposed to be a sales pitch for OVBC so I won’t go into the details, so if you’re interested just go to the website.
Prediction #5: High Intensity Interval Training (H.I.T.T.) will become mainstream.
Intervals consist of alternating between shorts bouts of all out high-intensity effort and active recovery periods for a much quicker and focused amount of time (typically 20 minutes of intervals works best). This approach is scientifically proven to burn nine times more fat AND lead to faster improvements in fitness than the aerobic alternative.

How To Stick To Your New Year’s Fitness Resolution

Now that the new year is upon you and you’re making your resolutions, why not include a fitness plan to get your body in shape and stick with it. If you want to make lasting changes, there are three things you can do to make your resolutions work all year long: Adjust your attitude, change your lifestyle and come up with a plan for success.
Here are some tips on how to make mini-New Year’s resolutions that will keep you committed to regular exercise from sheknows.com:
1) Make time for you
The problem: Taking care of yourself on a daily basis – if you don’t already maintain a fitness routine – can be challenging. From daycare to meetings or just catching up with friends, it can often feel like “you” don’t really fit into the equation of “your” day.
The solution: Start making yourself a priority. Let people around you know that you’re hoping to make a big fitness change in your life and ask them for their support. See if your friends can help you with a few day-to-day tasks — or even exercise with you. Get your husband to clean up the dishes so you can head off to the gym or outside for a walk. By sticking to your “I need me time” plan, you’ll be more likely to keep an exercise schedule.
Work out on your lunch break
2) Write it down
The problem: You want to lose weight and tone your muscles, but haven’t set any concrete targets and you’re not sure how to go about achieving your fitness goals.
The solution: Studies show people who write things down – from what they eat to how they feel before, during and after exercise – are more likely to stick to a new healthy living plan. So, before you start any routine, go to your local bookstore and buy a journal to track your fitness goals (or keep one online). Include inspirational quotes in your fitness journal to inspire you to exercise whenever you feel like taking a day off (or feel too lazy to get off the couch). Doing this will help you feel more organized and in control of your fitness future.
3: Set realistic fitness goals
The problem: Your fitness goals are too lofty and could set you up for failure. For example, it’s January and you want to run a half-marathon by March or you’re hoping to lose 10 pounds in one month.
The solution: Talk to your doctor before starting any fitness regimen to help you set realistic fitness goals. Make an appointment with a qualified personal trainer who can assist you in breaking your larger New Year’s resolutions into smaller more tangible fitness targets and tasks. This will keep you motivated and increase your odds of being successful. A medical or fitness professional can also help you plan for and overcome the inevitable hurdles that may hinder your workout schedule; for example, illness, injury, or family and work obligations.

Careers after Fitness Training Schools

If you are interested in helping others to live rewarding and healthier lifestyles, you can join a fitness training school. Once you have completed the course, you can work towards improving the appearance and health of your clients. This could be achieved by helping them to adhere to strict diet and exercise routines and fitness programs.
Functions Of A Fitness Training School
There are several fitness training schools that provide students with the basic knowledge of physiology, anatomy, nutrition, homeostasis and metabolism. They also teach them how to design, manage and implement various fitness plans, conduct physical assessments and train their clients for health safety. You can develop the practical skills in the classroom, along with an externship program for professional training.
These schools prepare students to work with people belonging to different fitness levels and help them attain various goals. This could involve designing weight loss programs for middle aged overweight men and women, leading calisthenics workouts in nursing homes or gymnasiums, guiding world class athletes or preparing exercise routines for children who have special health issues. Students also learn to design anaerobic and aerobic exercises.
Requirements:
A fitness trainer needs to have an Associate of Science degree in sports, medicine, physiology, physical education, exercise science or any health care related field. Most positions require a Master of Science or Bachelor of Science degree.
Career Opportunities After Fitness Training School
1.Health Club Or Gym Instructor: Your salary will depend on the reputation of the gym or health club.
2.Freelance Fitness Trainer: Your clients will pay you directly. Fitness trainer salaries vary a lot. At the initial stages, you could expect around 16,000 dollars, annually. It all depends on the region, experience and education level.
3.Personal Trainer: If you become a personal trainer to movie stars and athletes, you can earn a six-figure salary.
4.Trainer At Private Spas, Cruises, Resorts Or Online: Your services could be employed by a particular chain or by visitors to a particular fitness website.
5.Fitness Writing, Consulting And Athletic Coaching: You could open your own gym or start group fitness instructions at any convenient venue.
Points To Remember
1.For a career in fitness training you need to be persistent, patient, motivating and organized. You should love working and interacting with all kinds of people.
2.You do not need to look like a bodybuilder to become a fitness trainer. However, you should make sure that you lead a healthy lifestyle and become a role model for your clients.
3.Get certified in specialty. It is not required, but it indicates an advanced level of understanding and in turn, enables you to quote higher rates for your services.
4.If you are not sure where you want to work, take some time to conduct research online.
5.If you want to join a club, call the local clubs and ask about their requirement for personal trainers.
6.Market yourself and improve your skills. You should attempt to take special fitness courses, to add quality to your resume. You should also attempt to make the most of available opportunities to acquire hands-on experience.
Tony Jacowski