Featured

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!

It’s important to eat at least 5 or 6 times a day to keep your energy levels high. The problem is, most folks who have healthy main meals, will have unhealthy snacks in between.

Eliminating these unhealthy snacks could be key for your own body transformation, so let me give you 3 Super Fruit snack alternatives…

Grapefruit – With more nutrient per calorie than apples, and more than 100% of your daily recommended Vitamin C, eating grapefruit can prevent illness and ‘premature’ aging.

Avocado – (Yes! A Fruit!) Avocados help with growth and development of the brain and nervous system, thanks to their high concentration of unsaturated fats. They’re also jam packed with a wide variety of vitamins, minerals and phytonutrients (add a teaspoon of extra virgin olive oil and red wine or balsamic vinegar for a tasty treat).

Prunes – With TWICE as much potassium as a banana and packed with anti-oxidants, eating prunes can help maintain healthy blood pressure and keep you looking young – even though prunes look wrinkly!

Fact is, fruit is good for you and most fruit is also super tasty. So make it a habit to swap out your chips and chocolate bars for grapefruit and avocados. You’ll still get to snack and you’ll be helping your body.

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,

Although most people have their own “best time to workout,” the morning is usually most popular because you get your “personal victory” first thing – and that makes your day so much more positive, productive…and fun!

If you’ve been struggling to find the time to exercise during the day, then morning might be the right time for you as well. The trick is getting out of bed, shaking off the cobwebs and getting started! I’m going to show you how — keep reading.

Yours In Health,

Dimitri Louis

How To Get Out of Bed For Exercise

Get a “Sunrise” Alarm Clock – A sunrise alarm clock has a big bulb on it that gradually gets brighter, until it reaches full brightness at your desired wake up time. This wakes you up slowly, as opposed to jarring you awake. It’s more natural and sets you up for the day feeling great and full of energy.

Remove Your Alarm Clock From Your Bedside – Sunrise alarm clocks aren’t cheap. A less expensive alternative to ensure that when you wake up, you get up, is to place your alarm clock at the other end of your bedroom. When it sounds, you have to get out of bed to turn it off. And when you’re up, you’re up!

Get to Bed Earlier – If you’re going to bed late then it’s going to be harder for you to get up early. That’s just common sense. Plan your workouts into your daily routine to ensure that everything gets done in good time.

Make Exercise the First Thing You Do – If you settle down to have a full breakfast, then you will possibly begin reading the newspaper, checking your e-mail or watching TV. Before you know it you’ll have missed your window of opportunity and it will be time for work. Start warming up right away.

Remember How It Feels! – Remember just how good it feels as you breeze through the day full of positive energy and confidence, invigorated from your morning workout. Exercise really does make everything better – even work!

The start of your day is a good indication of how the rest of the day will go, so use these tips, try exercising in the morning and see if it feels as great for you as it does for everybody else.

Quote Corner
“The early bird gets the worm, but the second mouse gets the cheese.” – Jon Hammond

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

Wow, I’ve been saying it for years and was glad to see the recent Today Show segment on “skinny fat”. Being thin is not an indicator of health. I love the two women that they featured; they were a good example of what skinny fat means. Some people are genetically thin, and yet carry a dangerously high body fat percentage. When you look at a smaller persons weight and how they look in their clothes it’s kind of hard to believe that they could be considered obese on the body fat chart. I’ve know many a thin person with lifestyle diseases such as diabetes, high blood pressure and high cholesterol. Sorry thin people, you have to exercise and eat right too. If you missed the Today Show segment, take a look below. Would love to hear your comments.

Visit msnbc.com for breaking news, world news, and news about the economy

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!

Please tell us what you think about this Newsletter topic. Is it helpful? Did it inspire you? Provide your comments below.

What do you know? You know you should be doing some form of cardio 3 to 6 days a week. You know you should be doing resistance training 2 to 3 times a week. You know you should be taking your multivitamin every day. You know you should be drinking half your bodyweight in ounces of water per day. You know you should be getting 6 to 8 hours of sleep every night. You know that you know a lot more than you give yourself credit for. So what’s stopping you for making the progress that you would like to make. The answer is not in what you know but in what you do. Today I will identify 3 secrets to bridge that gap, in future posts we will break them down more in depth. The 3 secrets are strategy, stimulus and support. Strategy -the step by step approach to behavior modification. Stimulus – knowing why you want what you want. Support – the environment that will fuel you to success.

Okay, it’s Friday evening again, and all bets are off. Or not. Don’t make every weekend an eating free-for-all. Truly, those two days of eating bliss can really undue the five prior days of hard work and discipline. If you really want to make progress, and not just maintain, toe the line on the weekends. If you feel you need a treat, treat yourself for just one meal, not all 6 meals. Have a Happy and Healthy Weekend!