If you want lifelong health and fitness, a healthy diet is KEY. So here are 3 quick & easy rules for staying on the wagon and staying healthy…

#1. Eat five to six times a day - It’s a myth that you shouldn’t snack between meals. The fact is snacking keeps your energy levels high and prevents you from over eating at main meals. Always mix a lean protein with a good carb for optimal results!

#2. Eat Like Clockwork – Try to eat at the same time every day so your body gets into a routine, and works with you toward health & fitness.

#3. Build Out a Meal Plan – With a meal plan you know what to eat and when so you can stock up at the grocery store and never be left short at dinner. This means no excuses for fast food.

And there you have it. Maintaining a healthy diet is literally as easy as 1, 2, 3!

Do you have any helpful tips for maintaining a healthy diet? Please share! Just post your comments down below.

Have a great day!

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“A goal that is casually set and lightly taken will be freely abandoned at the first obstacle.”
-Zig Ziglar

The new year is here! Let’s talk turkey, (no pun intended ) We all know that every year you or someone you know tells you “this is the year, THIS TIME I’m gonna lose weight..for real!” The scenario is the same, people sign up for gym memberships, go once or twice, maybe lose a couple pounds, but by February-March there is no sign of the passion and drive that was there in January, and they quit going to the gym and stop working out. Why is that? Chances are that they did not set what is known as a “S.M.A.R.T.” goal. Here’s what that means:

The S stands for specific. A specific goal has a much greater chance of being accomplished than a general goal. How do you know if your goal is specific enough? it should answer the six “W” questions:

*Who:      Who is involved?
*What:     What do I want to accomplish?
*Where:    Identify a location.
*When:     Establish a time frame.
*Which:    Identify requirements and constraints.
*Why:      Specific reasons, purpose or benefits of accomplishing the goal.

The M stands for measurable. How will you know when you’ve reached your goal? When you’ve lost ‘x’ number of lbs, or fit in a particular size jean? Be specific and establish what will dictate that you have indeed reached your goal! When you measure your progress, you are more likely to stay on track, reach your target dates, and experience the exhilaration of the wonderful “unsolicited compliment” from friends and family! You’ll be amazed how inspired you become when you first hear “have you lost weight?”, or “have you been working out- you look great!”  Those 4-8 little words pack quite a punch of motivation and will spur you on to continued efforts required to reach your goal!

The A stands for attainable.  When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.

The R stands for realistic. What’s realistic? A goal that represents an objective that you are both willing and able to work toward. Don’t overwhelm yourself with a goal that seems too daunting at first. For instance, if you need to lose 50lbs and that just seems absolutely impossible to you, break that big goal into 5 smaller goals of 10 lb increments. Remember that saying…”the journey of a thousand miles begins with the first step!”

The T stands for timely. your goal should come with a deadline. Without a deadline there is no sense of urgency and your goal more than likely will not be reached. If you want to lose 10lbs, when do you want to lose it by? Set a date, devise your plan, and work toward it!

So let’s hear it folks. What’s your “SMART” fitness goal for 2009? Please post your answers down below and let’s start talking!

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If you’re tired of doing regular old push ups, try raising the bar
on this classic bodyweight exercise by incorporating a BOSU trainer.
If you dont have a BOSU at your gym you can pick one up at your local
sporting good sore. They run about $100, but they last forever.
(Ive had a few of mine for almost 10 years now).  Here’s the rule of
thumb to go by: The further away your leg and foot goes from your body,
the more challenging the push up becomes. You’ll see… Beginning
and advanced progressions are demonstrated.

If you have any questions, feel free to call us at 216-373-7654, or email us!

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Over the course of the last ten years, I have slowly been introduced to what I can only call “modern day anatomy” for women. It’s sad, yet comical, that I know exactly what part of the body women are talking about when I hear the following terms: 

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