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Want a slimmer waistline in a few weeks’ time?

It’s certainly possible. And easier than you may have thought.

When it comes to losing that bulge around the middle, most of the advice you’ve probably heard is completely wrong.

It’s not surprising. There are quite a few myths out there when it comes to getting a flat stomach.

For example:
* “You’ve got to do 100s of crunches to lose that belly”
* “You need to starve yourself”
* “All you need is XYZ brand’s diet pill.”
* “You must do hours on end of low-intensity cardio, like walking on the treadmill.”

The truth is that it’s not that complicated to lose your abdominal fat.

Here’s all you need to know:

EAT RIGHT. Sounds simple enough, but how many people are really doing it? Based on the obesity rate in America, not many. Eat right means eating properly to fuel your body, boost your metabolism and burn more fat. Avoid all junk foods, including fried foods, soft drinks and heavily processed foods. Stick to foods that have only a few ingredients that you can identify as real food. That means good protein sources, plenty of fruits and vegetables, and healthy fats (nuts, olive oil, flax seed oil, avocados, etc.) Also, try to eat 4 – 6 small meals evenly spaced throughout your day.

TRAIN WITH WEIGHTS. This one’s a given. Train 3 – 4 times per week. Focus mainly on compound movements. This means the “tough” exercises like squats, lunges, deadlifts, cable chest press, barbell rows, etc. These are effective at building muscle and priming your metabolism to burn fat like nobody’s business. Plus, these kinds of exercises are more functional and will provide the strength you need to go about your day-to-day life.

DO CARDIO SMARTLY. Once you’re eating healthy and working out with weights, it’s time to add in a little cardio. But not the kind of cardio you see everyone else at the gym do. The goal isn’t to see how long you last walking on the treadmill. Instead, you’re going to do HIGH INTENSITY INTERVAL TRAINING (HIIT).

Simply put, this means alternating between all-out exertion and resting. For example, if you’re on the treadmill, you’d warm up for the first 2 minutes, then sprint as fast as you can for 1 minute. Then rest the next minute. Do this for 9 more sets of 1 minute exertion followed by 1 minute rest. Doing cardio this way burns more calories in less time, since you’re “upping” the intensity factor.

So there you have it. Follow these three tips starting today and you’re bound to lose belly fat before Summer’s out.

And if you’re truly serious about improving your health and fitness level once and for all, take advantage of our FREE Fitness Consultation (an $87 value) and a FREE HIIT Training Session designed just for you.

During your consultation, you’ll receive detailed information on the best way to get fit based on YOUR body.

This means that you’ll be on the path to burning fat and getting the slim body you’ve always wanted in no time at all.

There’s no obligation and it’s totally and completely free. Interested?

CALL US NOW! 301-249-1814

Sleep is crucial for your health, well being and quality of life.

Yet, if you’re like so many millions of Americans, you’re simply not getting enough… That’s dangerous because it effects your mood, health and day to day performance.

With that in mind, here’s how to sleep like a baby every single night – boosting your energy, health and quality of life…

Go to the bed and get up at the same time every day – your biological clock likes routine, and is very sensitive to change. So make sure you pick times and stick to them. Now the only catch is you can’t sleep in on the weekends… But what’s the point in sleeping in and missing half of the weekend that you’ve looked so forward to during the week anyway? Get up early on Saturday for a change and enjoy the best part of the day.

Be more active, workout – Instead of lying in your bed for an hour every night trying to sleep, wasting time, spend that hour working out during the day instead. You’ll burn away all that excess energy that keeps you awake, get in great shape and not have to spend the night tossing and turning anymore. Warning: Don’t work out close to bed time though, because you can wake your body up even more.

Don’t take sleeping pills – It scares me how drugged up the nation can be sometimes. I strongly disagree with taking sleeping pills. The key is to learn how to fall into a relaxing, natural sleep. With pills your body never learns that, and becomes drug dependent. Making it even harder to fall a sleep when you come off the pills.

Avoid coffee, tea or soft drinks in the evening – Anything with caffeine in it is going to keep you awake longer than you need to be. Cut consumption AT LEAST 3 hours before bedtime.

Keep your bedroom temperature cool and consistent – I think everyone can relate to long, sweaty, summer nights… The warmer it is the harder it is for your body to “shut down” and get into sleep mode. There’s no exact temperature I can recommend, just try experimenting and find what works best for you.

There you go – 5 solid tips to better health. Sleeping really is a health essential so USE these tips and make sure you’re getting enough.

Dear Friend,

It’s the start of a new month, and a great opportunity for you to set about doing something you’ve been meaning to do, but have been putting off…

If you’re like most people, it’s probably living a healthier lifestyle. So, today is the day to start! And I’m going to help by giving you something easy to do.Just make the small changes to your grocery list by adding the items I mention below…

Yours In Health,

Dimitri

Foods You Should Eat (But Aren’t)

As you know, nutrition is a key factor to healthy living. So here are 3 super healthy foods you probably aren’t eating, but really should…

Guava – An excellent source of vitamin C, potassium, lycopene (anti-oxidant) AND fiber! This tropical fruit trumps oranges, bananas tomatoes and more!

Cinnamon – Can reduce the risk of heart disease because of its ability to metabolize sugar fast, keeping your blood sugar level under control. Best way to get cinnamon in your body is to sprinkle some on your coffee or tea in the morning.

Pomegranate juice – Contains plenty of Vitamin C and can increase blood flow. To avoid additional ingredients like added sugar, look for 100% Pomegranate juice in your store.

Good stores should stock all of these items. So next time you go to get the groceries look for new tasty foods that make it easier for you to stay healthier and live longer.

If you’re a senior, or know one, who wants to exercise, but are uncertain or afraid of injury, then you need to read today’s article [and you'll love today's quote from Oliver Wendell Holmes].

Yours In Health,

Dimitri Louis

Are You Too Old To Exercise Safely?

Often, seniors think it’s safer to stick to a sedentary lifestyle than to exercise. But the research is pretty definitive that exercising – even moderately – not only improves your health at any age, but can also slow the aging processs and ultimately improve your quality of life.

Here are a few tips for exercising safely, at any age, and getting the best results:

Always maintain form – Make sure your movement is fluid. Avoid jerking movements, and working out at top speed.

Workout with a partner – This is really great for everyone but especially when you’re older — it’s good to have someone watch out for you when you’re training to ensure your safety.

Listen to your body – Being a little sore and tired after a workout is expected, but acute pain and exhaustion is not.

Consult your physician – Prior to beginning an exercise program, have your doctor check you out and advise you on things you should stay clear of. Your physician may also be able to refer you to an exercise specialist that will look after your best interests.

Use safety equipment – a helmet and pads if you’re going cycling, or joint support if you’re running… Whatever you’re doing, try and make it as safe as possible and utlize the recommended gear.

Common sense goes a long way. Don’t push yourself excessively. Allow your body to tell you where your limits are. If you do, you should be able to exercise well into your 80′s, 90′s and beyond!

“Men do not quit playing because they grow old; they grow old because they quit playing.” – Oliver Wendell Holmes

Dear Friend,

Imagine if you’re making exercise mistakes – without knowing it – that are slowing your results… If you’re like most people, then chances are good you are.

But fear not, I am going to share with you 3 common exercise mistakes that slow results – so you can fix them – and transform your body even faster!

Yours In Health,

Dimitri

Do You Make These Exercise Mistakes?

I bet you do. See for yourself…

Putting speed over form – Don’t confuse speed with intensity. Intensity is important, the harder you work, the quicker results will come. Speed, on the other hand, can get you injured. Because speed for speed’s sake almost always compromises form. And when you break form, not only are you improperly working the muscles, you’re also possibly putting yourself in a position where a muscle, ligament or tendon can be improperly stressed…and damaged. Nothing will stop your results in their tracks like an injury will, so please, please be careful and use correct form. This is one of the many places where it is so valuable to get expert guidance, feedback and coaching. Just looking at a picture in a magazine or book, or even watching the exercise performed by someone else on a video, can be deceiving. For optimal results, use optimal (correct) form at high intensity. If you’d like a primer on form, function, proper technique and injury avoidance, I encourage you to give us a call, before the end of April, and come in for a complimentary workout. Our gift to you! [Just mention Newsletter April 20.]

Reading a magazine while doing cardio – Reading takes your concentration away from the task at hand, which is an intense, heart-pumping workout. And all sorts of bad things can happen when you’re not focused on what you’re doing while running along at 6mph on the treadmill, or even when you’re on a stationary bike. I’ve seen it all, and some of the spills I’ve witnessed weren’t pretty. If the person could get back up, he’d get up with an embarrased look on his face, that’s for sure. But really, it’s not about embarrasment, it’s about safety and getting results. I’m not trying to be a scrooge, I just want you to know that getting results, particularly if you want them fast, requires focused effort. You can’t do that while reading about “Brangelina” or even about the price of oil! Instead of a magazine, put on your Ipod with some motivating music…and rock it out!

Ignoring weight training – Guys obviously understand the benefits of weight training, but ladies…not so much. And I get it. You don’t want “bulky” muscles. But the truth is, that just won’t happen. Remember, muscle is more compact than fat. And women don’t have the muscle building testosterone men have. So, when a woman trains with weights, your body literally shrinks. It doesn’t expand, and certainly won’t get “bulky.” Instead, you’ll enhance your feminine curves by toning them up, and tightening them down! Tight, toned and terrific is what you get from weight training done right. Again, come in and we’ll show you the right way…for free.

OK, so now you understand a few of the common mistakes that sabotage results. I hope you will avoid them and focus on having more great, productive workouts. And if you need help, you know how to reach us!

Dear Friend,

I hope you had a wonderful Easter and Spring Break spending time with the family and relaxing. It’s probably a safe bet that you indulged a little (or a lot) in some chocolate eggs and other goodies when the kids were out of school! Hey, it’s Spring after all!

Well, no worries – because today I’m going to show you how to burn off those extra calories. And what’s more, you can do these highly effective “office” exercises anywhere and anytime without even breaking a sweat…like, even right now!

Yours In Health,

Dimitri

Get Fit In Your Home/Office

Doing a little exercise while you work allows you to kill two birds with one stone. You can improve your health and save time. But it get’s even better, because by doing the simple exercises listed below you oxygenate your blood, stoke your metabolism, get the endorphins cranking, ramp up your energy, sharpen your focus…and get a lot more done in less time (and you feel really good, too).

And you can do it all in five minutes, right at your home/office desk…without even breaking a sweat! It’ll brighten your eyes, put color in your face and make your office mates wonder why you’re so darn perky! (You know, when they give you that look that says, “There’s something different about you, and it’s good, but I can’t quite put my finger on what it is!”). Here goes:

Chair Squats – While sitting in your chair with legs bent 90 degrees at the knee, put your arms straight out in front of you so they’re parallel to the floor. Now tighten your abdominals and press through your heels to stand straight up. Try not to “cheat” by leaning forward. From the standing position, lower your backside down to the chair as if to sit down, but only touch (don’t bounce) the chair seat with your rear and drive through your heels to raise your body back up. Try and do at least 10 repetitions. You can do 2-3 sets of 10 of these in less than 4 minutes. Believe me, it will get your heart rate elevated! Plus this exercise works ALL the core muscles. Do it right now, OK? C’mon, I’m serious!

Ab Squeeze – While sitting at your desk with good posture (shoulders back, chest out, eyes forward), squeeze your abdominal muscles tightly and HOLD for a count of 10-20 seconds. This is an isometric (static) exercise…and it really works! Again, do at least 2-3 sets. This is something you can every hour on the hour if you like. You WILL feel it tomorrow!

Deep Breathing – Slow, deep breathing is incredibly beneficial. Most people go through their entire day without taking a really deep breath. All that shallow breathing never properly oxygenates the blood and allows carbon dioxide to build up in your blood stream, which can cause fatigue and keep your brain from functioning optimally. So here’s what to do. Exhale thoroughly through your mouth. Keep blowing out as long as you can. When you’ve completely expelled all the old, hot air then slowly inhale deeply through your nose allowing your stomach to relax so you can take in the maximum amount of fresh, cool air. Hold it in for a count of 5, then slowly exhale through your mouth again. Repeat 3-5 times. You’ll notice almost instantly how much better this makes you feel. Yes, that is an exercise! And a great one!

Take a Walk – If time permits, go take a BRISK 5-10 minute walk outside. If you have stairs, take the stairs (down and back up). Walk with purpose – this isn’t a leisurely stroll, this is a mini-workout. And every bit helps. It’s all cumulative. That’s one of the wonderful things about exercise. Some days you can’t fit in a full workout, but you can still do a couple simple exercises like these that DO benefit you. They burn calories, accelerate your metabolism and make you feel great.

Okay, that’s it for now. Ready…Squat!

Dear Friend,

In honor of the Oscar’s, which took place this past Sunday, today I am going to tell you how celebrities get and stay in such great shape. If anyone knows the best health & fitness secrets, they do (because they work with some of the best trainers, and, yes, we have worked with a few local celebs).

Take a look below to see some Hollywood health secrets that just might surprise you…

Hollywood Health Secrets

Here are some health secrets celebrities swear by:

Drink Green Tea – Made up of mostly water and packed with anti-oxidants that slow aging, the benefits of drinking green tea are substantial!

Sleep – Celebrities know that looking their best requires adequate rejuvenation and recovery which occurs during sleep. You may be getting plenty of exercise, but if you’re not allowing your body to repair itself, the gains will be minimal.

Cross-Train – Made famous in 2006 by the movie 300, high-intensity cross-training that incorporates an emphasis on resistance movements with little “down time” between sets, is widely regarded as the fastest way to burn fat and get lean [but be careful - injury can occur easily without proper form]. Ask us if this is the right kind of training for you.

Accountability – No secret…celebrities are as busy and stressed as everyone else. That’s why they invest in expert coaching from someone who will “hold their feet to the fire.” And if you look at those bodies on display, it’s obvious how well this works…for celebrities AND non-celebrities alike.

It’s always the fundamentals that get results. The right exercise, recovery, and nutrition. And it’s always the folks who value looking and feeling great that are willing to make the commitment to themselves. If you’re committed, we’re here to show you the PROVEN PATH.

Dear Friend,

Your mental health is just as important as your physical health. In fact, as you’ll see, the two go hand in hand.

Because of that, and the importance a healthy brain has on your quality of life, today I am going to share with you 3 ways to reverse the effects of aging on your brain so you can enjoy life well into your 80′s, 90′s and beyond!

Also, I’ve got a super tasty recipe for you today. Let’s call it an early Valentine’s Day treat. I’m sure you’ll like it if you have a sweet tooth. We always try to eliminate as much sugar as we can, but we all get cravings from time to time!

Yours in Health,

Dimitri


How To Reverse The Effects of Aging On Your Brain

Here’s a few tips on how to keep your brain sharp into your 80′s and beyond…

#1. Exercise – Surprise, surprise! A recent study published in a Neurology journal found that people who exercise or get active at least once a week have a longer lasting memory.

#2. Be Friendly – If you live with someone, or do volunteer work, you improve your memory by almost 25% by being hospitable and engaging. Presumably because you keep the mind stimulated, by meeting and speaking to other people.

#3. Do Puzzles – Those newspaper puzzles like Sudoku and crosswords improve your memory, brain speed and vocabulary too! Plus, they’re fun and a great way to pass time productively if you commute to work by public transport.

Your brain is very much like your body, if you look after it, you’ll receive years of healthy, happy living. Start today!


Quote Corner

“The brain is a wonderful organ; it starts working the moment you get up in the morning and does not stop until you get into the office.” – Robert Frost

America is ranked 30th in the world for life expectancy, behind Puerto Rico, Netherlands, and Canada to name a few. Right up there in the top 3 is Japan! Here’s their secret to a lengthy life:

Why The Japanese Live Longer Than Us

According to the 2008 CIA World Factbook, right now the average American will live to be 78, while the average person in Japan will live to be 82… That’s the an extra 4 years of time with the grandkids you could have!

Here’s how…

The Japanese Diet – In Japan meals consist of fish, rice, noodles and vegetables. It’s a high energy, low fat diet that we’d do well to copy. Plus they don’t tend to process their food as much either (which kills a lot of the goodness). Sushi is a well known example of food served as natural as possible.

The Japanese Walk More – Because there’s a lot of “open space” in America, there’s a car culture which makes for the bad habit of getting used to driving everywhere… even when it only takes 10 minutes to walk. Meanwhile in Japan, where the majority of the population live in cities, people are more inclined to walk.

I think it’s time to model the Japanese.

And yes, you’re right, you’ve heard all this from me a million times before – eat healthily and exercise – but if you still don’t have the body you desire, then you’re still not getting the message… The time to act is now.

Dear Friend,

Lots of Christmas excitement in my household, probably in yours too. This is such a great time of year, but it can also be stressful with so much to do.

With all the holiday activities, it can be really hard to start or maintain an exercise program. Working out ends up taking a backseat to everything else.

So if you’re having trouble getting started or fitting in your workouts this holiday season, I’m going to expose a fitness myth below that’ll help you a lot.

Read on, because you’re going to like what I have to say…

Yours in Health,

Dimitri

Fitness Myths Exposed (Part II)

The Myth of All or Nothing – Whether you’re trying to get started with a workout program or trying to stick with the one you’ve already started, this myth can be a back-breaker.

The biggest “newbie” mistake I see with folks just starting out is being too aggressive. Sure, everybody want’s results…ummm…yesterday. That’s natural. But if you’re being too aggressive with your workouts in the early stages, chances are you’ll quit. Why? Pain during the workout (it’s hard work) and soreness after the workout (to be expected) are certainly culprits. But the BIG problem is an “all or nothing” attitude.

Here’s how it happens. You start your new program and the first couple workouts are great. You go hard, feel good about yourself (despite the soreness) and build some momentum. Then something happens. A scheduling conflict, or something comes up last minute, and you miss a workout. AARGHH! Then one missed workout leads to another, and your desperation and sense of futility grows. And you think, “why bother, I can’t make this work!” and you quit.

Maybe a few months later, the cycle begins again. New goals, new commitment. “This time will be different,” you tell yourself. But it isn’t. Same result, different month. (This is why the BEST results – and in some cases, the ONLY results – are achieved when you have external accountability from a coach and trainer, like me. Yes, self-serving, I know, but also the truth.)

You don’t always have to spend 30 minutes on the treadmill or 40 minutes lifting weights every time. If you’ve got a conflict, fine. Stuff happens. But still do something and move past the “all or nothing” mentality.

Let’s say you’ve got a conflict and can’t get your regular workout in. What do you do to sustain the momentum and to ensure you get your “personal victory” that day? The answer is simple. Just bang out a couple sets of body weight squats and push-ups. Takes five minutes. Or do some walking lunges and sit-ups, right there in your house or office…or wherever. Run a couple sprints. Heck, you can even tighten (flex) your abdominal muscles and hold for 20-30 seconds while you’re sitting at your desk. Do that ten times and tell me if you don’t feel it!

The point is this: DO SOMETHING! (Sorry to “yell” but it’s that important.)

And here’s one more quick, but VERY important tip: do not sabotage your diet. Even if you must miss a workout and can’t even fit in a 5 minute “tune-up” workout, don’t throw in the towel and hit Wendy’s for a triple with cheese. Don’t do it. Because even if you miss your workout, you can still stick to your supportive eating diet. And conquering that urge to give up reinforces your commitment to yourself and keeps you on track for results…on track for the body you want.

“All or nothing” is a dangerous mental state. Don’t fall for it. Daily progression, in some form or fashion, and sustained commitment give you the confidence that you can achieve your goal. And I’m always just a phone call or email away in case you need external motivation, support and instruction!

Merry Christmas!

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