Lifting weights to develop muscle and strength is at an all time high in popularity.

The reason? It works!

However, there are some factors you should keep in mind. When using a barbell with weights, you should workout with a partner. When you are lying down on a weight bench pushing hard to get that last repetition and you hit a sticking point, you could be in serious trouble.

When the weights get stuck in this position, even lifting it above your neck, past your head and dropping it to the floor can become an impossible task.

In addition, when cheating to get some extra repetitions in doing a bicep curl using a barbell, for example, you need to swing your body to get momentum to lift the weights. This can cause a strain or result in a pulled muscle.

That doesn't mean you should abandon weights. If you have a training partner, great. If not, consider going to a gym. There are generally plenty of people around who can come to your rescue.

A better alternative for you just might be a set of dumbbells.

Using the example just given, do the bench press with dumbbells. You get a better stretch at the bottom of the repetition and, if you do get stuck and can't get that last repetition in, drop them to your side and allow them to hit the floor.

When doing that bicep curl, do one arm at a time. When you have done all the repetitions you can do correctly, use your free hand to apply enough pressure to help do another repetition, and then slowly lower the dumbbell. Do a couple more if you like.

This will definitely pump your arms like nothing you've done before, and is much safer than using a barbell. You also get a full range of motion, getting a full stretch and giving your muscles a more beneficial workout.

If you want more of a challenge, use dumbbells on an exercise ball. The ball creates instability which causes your body's core muscles to work hard to keep you on the ball. If you do lose balance, it is much easier to toss aside the dumbbells than it is to toss aside the barbell.

There are numerous exercises you can do using dumbbells and you can do them at home; with or without a training partner.

Dumbbells are not very expensive and may just be one of the best pieces of exercise equipment you own.

Get your own dumbbells here...

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Kristy Lee Wilson
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Tags: Strength training, dumbbells, Exercise equipment

Getting older doesn’t mean you can’t get yourself into shape. As you age, it is important to keep a balanced exercise program including endurance training, strength training, balance exercises, and stretching exercises. By performing all of these activities, you can maintain a healthy, active lifestyle.

Here are five great exercises that will help keep you looking and feeling great.

1. Walking

Walking is one of the simplest exercises around, but is still a great way to get in shape, lose weight and keep it off. You can do it on your own, start walking with a buddy or with your dog, or join a local walking club. The best part about walking is you can do it anywhere: the gym, the mall, the local park, around the block, or on a treadmill in your living room. That makes it much easier to stick to than other exercise plans because it’s harder to avoid. And depending on where you walk and who you do it with, it can also be tons of fun.

2. Water Aerobics

This is a great way to exercise and make friends, whether you’re new to exercise or are in great shape. Gyms usually offer classes for all ages, skill levels, and goal levels. The water offers great resistance, plus it’s low impact and therefore easier on your body. You get the burn of a high impact workout without the strain on your body.

3. Weight Training

Did you know that people who work out and do weight training lose just as much weight, but a much higher percentage of that weight is body fat. Weight training doesn’t have to be hard and it doesn’t mean you’re going to get big and bulky. Plus, weight training in addition to your exercise routine can decrease loss of muscle mass and bone density and help you maintain mobility and balance as you age, which can greatly improve your health and quality of life.

4. Yoga

While some yoga requires an enormous amount of strength and balance, there are plenty of poses that are great for those who are just getting started or who might have health issues. Try taking a class specifically targeted to beginners or those with lower skill levels. Yoga is a great way to gain flexibility and retain balance, and it’s also great for staying relaxed and getting a better nights sleep.

5. Sports

No, you’re probably not going to be a professional athlete any time soon, but that doesn’t mean you can’t go out and have some fun. Many local community centers and senior organizations have ‘for fun’ sports leagues that you can join. You can meet people, stay in shape, and have a little fun. Don’t want to play in a league? Why not just go to the park and play baseball with your grandkids; you’ll get a good workout that way too!

Whatever you do to stay in shape, the most important part is to have fun. That way, you’ll stick with it and stay healthy for a long time to come.

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Kristy Lee Wilson
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Tags: Exercise for Older Adults, walking, sports, yoga, water aerobics, strength training

It seems that you can’t walk through a gym these days without the term “core” landing on your ear. Likewise, infomercial products routinely promise to tighten, trim, and tone your “core” and even magazine headlines boast ‘Secrets to an Envious Core’.

So what is all the hype about “core” training? And - more importantly - why should you care?

Since the fitness industry is notorious for going through crazes (remember jazzercise in the 80’s and kickboxing in the 90’s) it’s understandable for you to be skeptical of the latest fad. However, I have news for you.

Core training is definitely worth your time.

In fact, training your core will result in tremendous benefits in a relatively short amount of time. This is because a strong core improves your posture, decreases your chance of injury, increases your power and functionality, and gives you a great-looking lean midsection.

Core training is rapidly gaining popularity for one specific reason: sitting leads to a weak core. Sitting? yep, sitting.

Think about your typical work day. If you are like most people then your day starts with a 30-60 minute drive to work, followed by 8 hours at your desk and then another 30-60 minute drive home. That’s a lot of sitting. And it all adds up to one thing: a weak core.

What is Core Training?
The term “core” refers to the muscles of your abdominals and those of your lower back. If you picture your body and then aim for the very center you would be looking directly at your core. The muscles that make up the core play a unique role since they provide stabilization for your entire body.

Core training seeks to strengthen the muscles of your abdominal and lower back using coordinated movement. A strong focus is put on contracting your abdominal muscles by pulling your belly button in toward your spine throughout the exercises to ensure that your core muscles are engaged.

What are the risks of a weak Core?
Unfortunately many ailments stem from having weak core muscles. You may be personally acquainted with the most common ailment ... lower back pain. Other problems include poor posture, being injury prone, having minimal strength and (drum roll please) a bulging waistline.

If you are suffering from a weak core then read on...

What are the benefits of a strong Core?
Alleviating persistent back pain is one of the most welcomed benefits of a strong core. An increase in strength and protection from injury are also nice, and who doesn’t love to lose inches from their waist as a result of tightened muscle?

Everyday motions such as lifting, squatting, reaching, twisting and bending will become less challenging after strengthening your core. While you may not immediately see the value in this, remember that it is better to be safe than sorry - who really wamts to throw out their back while taking out the trash? I sure don’t.

How can I strengthen my Core?
A great place to start is to practice the technique mentioned earlier - pull your belly button in toward your spine, not simply by sucking in your gut, but by contracting your abdominals. Do you feel it? Good. Now make it a habit to do this exercise while you sit. Like on the drive to work ... at work ... on the drive home - you get the idea.

It doesn’t stop there - you also want to routinely exercise the muscles of your abdominals and lower back. This can be done by performing exercises that target these specific areas such as crunches and bridges.

If your interest has been roused and you want to learn more about core training, then contact me! I work around the clock to bring fitness into the lives of my clients, and I would love to help you too!!

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Kristy Lee Wilson

Tags: Core training, benefits of core training, core exercises, weak core, strength training

Let's be honest for a moment. You've seen the advertisements for weight loss pills-you know the ones with those amazing before and after pictures-and you've wondered to yourself...do they work?

Diet pills are everywhere, they tempt from store shelves, from infomercials and from glossy magazine pages. You probably know someone who is dabbling with diet pills or maybe you've tried them yourself. Have you ever wondered how they work?

Weight loss pills can be broken down into 3 basic categories:

1. Appetite Suppressants: These work just like it sounds. The appetite-regulating region of your brain (the hypothalamus) is tricked by blockage of the re-uptake of serotonin and norepinephrine. As a result you feel like you've just eaten a big meal, so you're less likely to overeat.
2. Stimulants: These types of weight loss pills used to contain a combination of ephedra and caffeine to raise energy expenditure (thermogenesis) while also reducing appetite. You're probably aware that these pills were proven in some cases to be deadly, so ephedra was taken off the market. Stimulant pills now contain other ephedra-like substances, vitamins and caffeine. The idea is to increase energy and boost metabolism.
3. Fat Blockers: These pills inhibit the action of the enzyme lipase, which is responsible for breaking down fat during the digestion process. The goal is to prevent a percentage of the fat you've eaten from being absorbed into your system.

So we return to our burning question. Do the pills work? Here's what the diet pill companies say:

* "You'll lose 30lbs in 30 days"
* "Achieve rapid weight loss results"
* "Burn calories and fat 24 hours a day"
* "Fights fat and delivers rapid weight loss"

Those claims are amazing...too bad they are just that-claims. It's so tempting to imagine that those benefits could be gained just by swallowing a pill. Tempting enough to make diet pills a multibillion dollar a year industry. Hmmm, makes you wonder that if that many diet pills have been taken then why don't we all look like swim suit models yet?

While diet pills showcase a few star subjects, none of whom live on your block, the world is full of real people who have lost weight and improved their lives with exercise and healthy eating. Check out these proven benefits of exercise:

* Increased Weight Loss
* Strengthens Heart and Lungs
* Improved Sleep Pattern
* Increased Strength
* Improved Coordination
* Raised Self Esteem
* Renewed Confidence
* Feel Good Endorphins
* Feel Younger Than Ever
* Improved Mood

A pill may slightly increase your metabolic rate for a time or may suppress your appetite, and you may lose a few pounds. However, a pill alone cannot produce serious or permanent weight loss. A pill cannot deliver the same results as healthy nutrition and regular exercise.

And weight loss pills have been known to give the following side effects:

* Raised blood pressure
* Increased risk of heart attack
* Cramping, gas and diarrhea
* Constipation
* Headaches
* Dry Mouth
* Insomnia

The bottom line is that true weight loss can't be achieved by a pill.

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Kristy Lee Wilson
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Tags: Weight loss pills, weight loss supplements, diet and exercise, healthy eating

Fill your plate with lots of veggies, cooked or raw. Not only are they good for you, they will fill you up. Sorry, stay away from the sauces, gravies, butter or sour cream. That totally defeats the purpose.

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Kristy Lee Wilson
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As you may know, not fueling up with the right nutrients can affect how well your body performs and your overall fitness benefits. Even though healthy eating is important, there are myths that hinder your performance if you listen to them.

Below, you'll find some myth busters on healthy eating.

1. Working out on an empty stomach.
If you hear a rumbling noise in your stomach, the rumbling is trying to tell you something. Without listening to them, you are forcing your body to run without any fuel. Before you exercise or do any physical activity, always eat a light snack such as an apple.

2. Relying on energy bars and drinks.
Although they are fine every once in a while, they don't deliver the antioxidants you need to prevent cancer. Fruits and vegetables are your best bets, as they are loaded in vitamins, minerals, fluid, and fiber.

3. Skipping breakfast.
Skipping breakfast is never a good idea, as breakfast starts the day. Your body needs fuel as soon as possible, and without it, you'll be hungry throughout the day.

4. Low carb diets.
Your body needs carbohydrates for your muscles and the storing of energy.

5. Eating what you want.
Eating healthy and exercising doesn't give you an all access pass to eat anything you want. Everyone needs the same nutrients whether they exercise or not, as well as fruits and vegetables.

6. Not enough calories
Although losing weight involves calories, losing it too quickly is never safe. What you should do, is aim for 1 - 2 pounds a week. Always make sure that you are getting enough calories to keep your body operating smoothly. If you start dropping weight too fast, eat a bit more food.

7. Skip soda and alcohol.
Water, milk, and juice is the best to drink for active people. You should drink often, and not require on thirst to be an indicator. By the time you get thirsty, your body is already running a bit too low.

Changing how you eat is always a great step towards healthy eating and it will affect how your body performs. The healthier you eat, you better you'll feel. No matter how old you may be, healthy eating is something you should strive for. Once you give it a chance, you'll see in no time at all just how much it can change your life - for the better.

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Kristy Lee Wilson
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Tags: Diet and nutrition, eating before exercise, healthy eating, energy bars, energy drinks, low carb diets, alcohol, calories

One of the key qualities of all successful people is that they avoid negative people and they spend the majority of their time surrounded by those who have already achieved what they themselves seek to achieve. Hanging out with people who just talk about their goals, or getting in shape, but never take persistent action will ensure that you never reach your goal.

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Kristy Lee Wilson
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Tags: Goals and motivation, successful people

The vegetarian way of eating can be a very healthy style of eating. The rules still apply with healthy eating, although you should add variety, balance, and moderation.

A vegetarian is someone who avoids all types of meat, whether it be hamburgers, hot dogs, chicken, or even fish. Vegetarians are also sometimes classified by the type of food they are or aren't willing to eat. For example, Lacto-ovo vegetarians will avoid animal flesh yet they will eat eggs and most dairy products. A Vegan on the other hand, will avoid all food that has any trace of animal origin.

Because they don't eat meet, vegetarians will often wonder how they'll get enough protein. Although you may not realize it, the average American actually consumes more protein than he actually needs. For the lacto-ovovegetarian, dairy products are an excellent source of protein. Vegans on the other hand, get their protein from nuts, seeds, and soy products.

Along the lines of beans, there are several to choose from, including green or red lentils, peanuts, split peas, pinto, soy, kidney, and many more. Some of them you are already familiar, such as kidney beans in chili, refried beans in Mexican dishes, red beans and rice, and pinto beans. Although some beans taste good as they are, others are available with different flavors to help enhance their taste. Nuts are high in protein, although they deliver a lot more fat than beans, which means you should enjoy them in moderation. By having one cup of cooked beans, you'll get the same amount of protein as eating two ounces of meat!

The nutrients of concern for vegans, who avoid all types of animal food, are vitamin B12, calcium, and vitamin D. In the average North American diet, the primary source for B12 is animals. To have an adequate intake of B12, vegans should regularly consume vitamin B12 supplements or foods, which contain vitamin B12, such as soy products or milk.

For calcium, vegans can rely on orange juice or soy milk, as they are fortified with calcium. Beans and leafy green vegetables will also contain some calcium as well.

Although all types of vegetarians rely on simple food groups, controlling your vitamins and calcium intake is something you should always do. This is very important for eating healthy, as well as staying healthy. If you control what you eat, you'll have many years of healthy eating ahead of you.

Remember: Fitness begins with the right nutrition!

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Kristy Lee Wilson
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Nothing beats waking up in the morning with the thought of going to the gym to lift weights or jog on the treadmill. After a hard days work, the gym is one place you don't even want to think about. Sometimes, even the thought of exercising at home with your own equipment can be less than desirable.

Sometimes, just trying to get and stay motivated to exercise on a regular basis can be a challenge. No matter how you look at it, exercise can be downright boring and even tedious at times.

So, you may be wondering just how you can get the motivation you need to exercise on a regular basis. If you've been wondering what you can do to make exercise more fun, you'll find some ideas below that just may help to make exercise more fun and a little bit easier for you.

First things first, you should exercise with a friend. You can challenge each other, help each other out, keep each other motivated and on track, make each other laugh or just make a game out of your exercise programs.

You can also try something different. If you go to the gym each and every day and use the same piece of equipment or use the same piece of equipment at home, you should try mixing things up. Reverse your routine or just change the order of your exercises.

Go to a city park that has playground equipment and use the slide, climb on the monkey bars, do pull-ups, hang from your knees, just let your imagination guide you. You don't always need to follow a strict routine, just get out there and have fun working your muscles.

An outdoor circuit in the park is also something you can try. There are some parks that have circuit courses set up with a planned course where all you have to do is walk or jog to each station and then follow the instructions. If there isn't a planned course, then you should do a combination of jogging and walking, picking a distance of a couple hundred feet. Jog 100 feet then drop and do a couple of pushups, walk the next 100 feet and then drop to do sit ups.

Ride a bike around your neighborhood or hike on a hiking trail. A walk in the park or around your neighborhood is also a great way to get some exercise. Doing yoga in the park or on a beach is also a nice and relaxing way to exercise both your body and your mind.

Playing a competitive sport is also something you can try. A lot of cities have team activities such as softball, volleyball, tennis, soccer, and so on. These types of activities will not only provide you with good exercise but they will also help you to meet new people as well.

When you exercise, try to picture your muscles getting bigger. Research has shown that if you focus all of your thoughts on the muscles that you are working, they will respond better. Try to watch them work with each repetition as your muscles contract and relax.

As you can tell, there are plenty of ways you can make exercise more fun and interesting. You don't need to follow the same routine day after day, as you can do many other things to get in some exercise.

The most important thing is that you should always try to incorporate exercise in any form into your everyday life and make these habits the kind of habits that will last a lifetime.

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Kristy Lee Wilson
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Tags: Outdoor circuits, beach workout, park workout, lifestyles changes

Have specific goals. Get a photo (or several) of what you WILL look like when you reach your goal, and then focus only on that image. Quickly erase any negative beliefs or images that may enter into your mind during your day.

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Kristy Lee Wilson
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Healthy eating is a way of balancing the food you eat to keep your body in great health. With healthy eating, you'll have energy all day, get the vitamins and minerals you need, stay strong for activities you enjoy, and maintain a healthy weight.

Below, you'll find tips designed to help you with healthy eating.

1. Don't skip meals

Eating 3 meals with snacks in between is the ideal way to maintain both energy and a healthy weight. When you skip meals and get hungry, you're more than likely to choose foods that aren't very good for you.

If you are eating away from home, take food with you or know where you can buy healthy food from.

2. Learn how to prepare foods

Instead of deep frying, try grilling, stir-frying, microwaving, baking, and even boiling. You should also try fresh or even dried herbs and spices to add flavor to your food. Before you eat any type of meat, be sure to trim the fat and skin off of it.

3. Avoid a lot of sugar

Drinks that contain sugar are a major source of empty energy. What this means, is that the drinks contain a lot of energy that your body may not need, and it doesn't contain any vitamins or minerals. If you plan to drink sugary drinks, don't go overboard - limit yourself to 1 a day.

4. Avoid thinking about diets

There are no good foods, nor any bad foods. All food can be a part of a healthy diet, when eaten in moderation. You don't need to buy any low carb, fat free, or even diet foods, as these foods normally have lots of other added ingredients to replaces the carbohydrates or fat.

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Kristy Lee Wilson
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Tags: Healthy eating, eating out, food preparation, diets

It happens to each of us at least once on our weight loss journey. We go on vacation and live a little only to come back and step on the scale. When we do, we’ve gained back some weight and are disappointed. Or, you could be an emotional eater who is going through a personal crisis that results in added pounds.

The next step is the most important one. The choice is between struggling to recover and continuing to slide back into old habits. Before the choice is made, we must realize something about ourselves. It’s okay to slip up. Don’t be so hard on yourself. Forgive yourself and forget that it ever happened.

Setbacks are a part of weight loss and any kind of goal we set in life. There has yet to be a time when everything in our life went according to plan. If it did happen for you, you need to write a book and let the rest of us off the hook. Assuming that it has not, it is something that we must learn to deal with or it will crush us to dust.

If you wisely choose to struggle and recover, try to discover what caused the setback in the first place. The answer will help you to not repeat the same pattern again. A common cause of setbacks in weight loss is emotional eating. Unfortunately, you don’t find out that you are an emotional eater until you get emotional and begin to eat.

Emotional eating is not normal eating. Emotional eaters eat to relieve stress. You don’t have to be hungry. The act of eating something that pleases you releases those same “feel good” endorphins as exercise. It’s a cruel joke, I know, but there it is. The trick is to pinpoint emotional eating before you’ve gained too much weight.

Struggling is not pleasant for anyone. As you battle back, your mind may tell you that you messed up. Learn to ignore it by replacing that negative feedback with positive words of encouragement. Accentuate the positive things about yourself. Are you a star on your job? Tell yourself how good you are at what you do. If you have kids, bask in the knowledge that you are a great mom or dad.

Take on a partner. This person can be trying to lose weight also. They will be in charge of telling you the truth and not just what you want to hear. You will do the same for them. By pointing out the good attributes of someone else, you will learn to do it for yourself.

Weight loss is a lifelong process. Even when you lose the weight, you must work to maintain that loss and continue to be healthy and fit. Don’t give up so early in the game. Learn to deal with setbacks and get on with working towards your weight loss goals.

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Kristy Lee Wilson
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Making the decision of where you will go to exercise is a very important step in reaching your fitness goals. A lot of factors contribute to this decision, and each one should be considered well before you start exercising. Once you have made a decision on where you will go to exercise, you can then move on to deciding how you plan to work out.

Exercising at home has many advantages. The finance department is one of the best advantages. With the gas prices being what they are today, it is quite obvious that you'll save money on fuel as well as wear and tear on your vehicle by choosing to exercise at home.

Gym memberships can often be quite expensive and may include other things that you don't really need such as child care or swimming pools. You also won't need to be concerned about the latest trends of exercise gear as you most likely will be exercising by yourself at home.

Keep in mind that working out at home does require a bit of financial obligation. Even though you may plan to run, it is very important that you have good quality running shoes. This statement applies to any type of equipment that you may purchase to use at home. If you go out and buy cheap equipment, you'll probably end up getting hurt or getting frustrated because you aren't making any progress.

Along with the financial gains, exercising at home may also help those who don't like to work out in public. If you are worried about how you look in gym clothes, it is very comforting to know that the only person who has to be with you when you exercise at home is you. Also, when you exercise at home, you don't need to worry about time at all.

Those of you who are motivated by being with people you know or come to know while working out away from home, a gym may be a better idea. At the gym, you'll also have more of a selection of equipment as well, far more than you'll have at home.

If you need other services than just weights and equipment, the gym may have just what you need. If you plan to swim a triathlon, you'll find the swimming pool at the gym to be just what you need to prepare yourself. Swimming is also a great exercise for your body and cardio, as it will work muscles in your body that you probably didn't even know you had.

Gyms will also offer you classes that you may find very motivating. If you attend class on a regular basis, you may be motivated enough to continue so you don't have to defend yourself when asked where you've been or what you have been doing. You can also meet new people in class, or just help others along if you choose.

All in all, making the choice of exercising at home or at the gym is a choice you should make based on your goals and personal preference. The most important decision you'll need to make is to determine what type of environment you want to be in and how you want to accomplish the fitness goals you have set for yourself.

Once you have given it some thought and weighed out the pros and cons, you'll have no problem making the choice. Always keep in mind that once you've made your choice, you can always switch if you aren't happy with the choice you made.

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Kristy Lee Wilson
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Violate this step and you'll never achieve permanent results. A 10 year study was recently concluded which proves that persistence is the single most important aspect of any diet or exercise program. The study followed a group of people (group #1) who exercised and dieted very strictly, but sporadically and compared those results to a group of people (group #2) who exercised mildly and followed a very basic diet, but this group never varied from their routine. Even though group #2 exercised and dieted far less (but did so persistently) they got 68% better results than those who exercised and dieted VERY STRICTLY but only occasionally.

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Tags: Persistence

Many us need to follow an exercise program, in order to remain healthy. Below, you'll find several good reasons why you should start exercising now.

1. Contributes to Fat Loss

It is well proven from scientific research all over the world that physical exercise contributes to weight loss. If you burn more calories than you consume through nutrition, you'll lose weight. When you exercise, you burn more calories than when you don't. It's really simple - the more you exercise, the more weight or fat you'll lose.

2. Prevent Disease

The chances of developing various diseases have been proven to decrease when exercising. These diseases include heart disease, cancer, diabetes, and stroke.

Around 4 out of 5 deaths caused by heart disease and cancer, are linked to factors that include stress and lack of exercise. We all know that diabetes increases the chance for heart attacks and strokes. What this shows, is that many of the risk factors and diseases caused by not exercising are working in conjunction to damage your health. To prevent this from happening, start exercising.

3. Improve Disease

Many severe and minor diseases can be improved or even healed through regular exercise. These even include the diseases listed above. By following a regular exercise plan, you can also decrease HDL cholesterol levels, decrease triglyceride levels, and decrease your blood pressure as well.

Exercising on a regular basis will also reduce the risk of prostate cancer for men, breast and uterine cancer for women, and much more. All of this is scientifically proven, which is why you should start exercising today.

4. Enhance your State of Mind

We also know from the many scientific studies that regular exercising will lead to an increased release of endorphins in the body. These chemicals help fight depression and make you feel happy. It has been noted that the body releases these endorphins only 12 minutes into the workout.

Another chemical, known as serotonin, is increased during and after a workout. The increased levels of serotonin in the central nervous system is associated with feelings of well being and decreased mental depression. This chemical can also help you sleep better at night.

5. Enhance your Wellness

When you are in great shape and feel fit, you'll have more energy and you will notice that your overall mood is improved. You will have experienced that you can stretch beyond your own limits and you know that you can do more than you thought possible.


6. Persistence

Exercising regularly will give you more energy, which can help you be more productive at home and at work. Exercising can help give your new goals a sense of purpose and give you something to focus on and aim for. This can help you increase your persistence and prevent you from falling off track while you aim for your goal.

7. Social Capabilities

Working out on a regular basis can boost your self esteem. This can help you look better and you'll be more comfortable as well. Exercise will also help you to become more active and meet new people, which will prevent you from feeling isolated and unsupported. Exercise will also increase your interests in sex, and can help you to improve your marriage or your partner relationship.

After knowing all of these tips and reasons to exercise, you shouldn't hesitate to get out there and exercise. You can exercise at home or go out there and join a gym. There are many different ways you can exercise, all you have to do is select a few that you like. Take a little bit of time out of your day and start exercising - you'll feel better than ever before and your body will thank you.

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Kristy Lee Wilson
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It is not difficult for most people to stick to a workout program for the first month or so. It’s fun and the gym is full of electric energy. You can’t help but go and be a part of it. Slowly though, your momentum begins to slow and you start seeing the inside of the gym, or the track at the high school, less and less.

What can you do? We all have our off days. Work drives us crazy, the kids are screaming, and on top of that we burned dinner. Okay so all of these things don’t happen at the same time, but they could. The last thing on your mind would be driving to the gym or throwing a workout tape in the VCR.

The problem with exercise is that when you miss one day it is easier to miss the second, and then the third day, and so on. Even when you enjoy it, other factors come into play. Family, work, stress, and things outside our control can all derail us at some time or another.

On the other side of the coin, you workout each day and watch what you eat. When you step on the scale after all that hard work and it hasn’t budged, that is not encouraging. It is a blow to the stomach and can send some people for the ice cream in the fridge to sooth their heartbreak.

I know many people, especially women, who ban themselves from using the scale. You can stand on it to find out your starting weight, but then use your clothes and how you feel physically as a guide for gauging how well you are doing with your weight loss program. This can make a huge difference to your self-esteem and will help keep you going.

Stay motivated by remembering why you decided it was time to lose weight in the first place. Losing weight can be the difference between living a healthy life and being on medication for conditions that are a result of obesity for the rest of your life. Knowing that you may not be alive to see your kids grow up, or grow old with your spouse can be a major motivation.

It is not the one cupcake or the one time you eat too much pizza. We all have times when we eat what we want as a way to kick back. It is falling back into our old bad habits that are the problem for most of us.

Another way to stay motivated is by changing your thinking. When you are stressed, exercise relieves stress. You don’t have to go to the gym. You can work in the garden. Ripping out weeds is a good workout and a way to beat the stress in your life. Imagine each weed is a problem you are gaining control over and pull baby pull.

Whatever it is that matters most to you, remind yourself of that fact when you feel like giving up. Post it on the wall in big neon letters if you have to, just don’t throw away the progress you’ve made. Remember Rome wasn’t built in a day and you’re weight won’t all come off that fast either.

Get Fit and Stay Fit!

Kristy Lee Wilson
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Tags: Exercise, Motivation, weight loss

These days you can't go anywhere without hearing about a new weight loss breakthrough. A pill, a cream, or a new fad diet - you name it and it's going to solve all of your weight loss problems in 30 days or less. Or not.

The truth is that most of the things you hear about weight loss are hype. Plain and simple.

Here are the top 5 myths about weight loss:

Myth #1: You can spot reduce fat from specific areas of your body

This myth is as old as the hills, yet it persists. It must be that the thought of melting fat from any desired part of the body is so appealing, however untrue it may be.

In reality your body will lose weight wherever it wants to. It's safe to assume that you'll lose fat 'last place on, first place off'. So if you put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs.

Myth #2: You have to count calories for weight loss

There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn't eat.

The truth is that you don't have to make weight loss such a science. Simply eat healthy fresh foods that haven't been processed, and eat smaller amounts than you're eating today.

No brain science there, just results.

Myth #3: You will bulk up with resistance training

I can't tell you how many times I've heard women tell me that they won't do resistance training because they don't want to bulk up. Each time I have to hide my smile.

You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to have the male hormone testosterone coursing through your body. In short, there is no way to accidentally bulk up.

Myth #4: You can get a six pack from crunches

Just focusing on crunches will not make your midsection chiseled. Hey, ab crunches are great, and you should do them, but don't rely on them to get into great shape.

A trim midsection will only come as a result of proper nutrition, effective cardio and consistent resistance training.

Myth #5: Cardio is the most important exercise for fat loss

Most people think of cardiovascular activities when they think of working out. Going for a run, riding a stationary bike, or taking an aerobics class. Well, times have changed and so should your workout.

The benefits of resistance training now trump straight cardiovascular training. Resistance training strengthens your heart while toning muscles and increasing bone density.

Cardio workouts are not completely a thing of the past, they should fit into your overall plan for health and wellness. The benefits of resistance training, especially in fat loss, are astounding.

Do you have other weight loss beliefs that simply aren't delivering results? Contact me today and I'll help you bust the myths, discover the truth, and create a fitness and fat loss program that will give you the body that you deserve.

Get Fit and Stay Fit!

Kristy Lee Wilson

Listen to audio books while you exercise - Self-improvement and motivation books are GREAT here. You'll feel twice as productive, and highly energized, and the time will fly. As you are working out you are not only focused on feeding your body, but your mind. What a great combination to live by.

Get Fit and Stay Fit!

Kristy Lee Wilson
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Tags: Train your mind

by John Berardi

Nope, this has nothing to do with your blood type, your eye color, or whether you prefer blondes or brunettes. Instead, this has everything to do with your somatotype.

Interestingly, research is now showing that whether you’re an ecto, meso, or endomorph this determines some key hormonal and sympathetic nervous system characteristics.

And these characteristics can be directly linked to some interesting metabolic differences between people. Specifically:

Ectomorphs – or, those thin individuals characterized by smaller bone structures, and typically thinner limbs – think endurance athlete - tend to be thyroid and SNS dominant with either higher output or higher sensitivity to catecholamines – like epinephrine and norepinephrine.

Interestingly, this profile is linked to a fast metabolic rate and a higher carbohydrate tolerance.

As a result, ectomorphs do best on higher carb diets with moderate protein intake and lower fat in the diet. A typical ballpark for this type of athlete would be around 55% carbs in the diet, 25% protein, and 20% fat

Mesomorphs – or those individuals characterized by a medium sized bone structure and athletic bodies holding a significant amount of lean mass – think gymnasts - tend to be testosterone and growth hormone dominant.

This profile obviously leads to a propensity for muscle gain and the maintainance of a low body fat.

As a result, mesomorphs typically do best on a mixed diet, consisting of a good balance of carbohydrates, proteins, and fats. Indeed, in this type of individual, a zone-style diet works quite well. And this would consist of about 40% carbohydrate in the diet, 30% protein, and 30% fat.

Endomorphs - or those individuals characterized by a larger bone structure with higher amounts of total body mass and fat mass – think power lifters - tend to be insulin dominant.

This profile leads to a greater propensity to store energy – both in lean as well as fat compartments. It also leads to a lower carbohydrate tolerance.

As a result, endomorphs typically do best on a higher fat and protein intake with carbohydrates being better controlled. A typical ballpark for this type of athlete would be around 25% carbs in the diet, 35% protein, and 40% fat.

In general, nowadays you hear a lot of people talking about how you have experiment until you "find what works for you". And this is certainly one way to go about doing things.

However, if you don’t want to waste a lot of time using trial and error, I guarantee that by eating right for your body type you'll fast track your success.

To learn more about eating for your body type, grab a copy of Precision Nutrition, our comprehensive nutrition program.

Precision Nutrition is the very first thing that each of my coaches, clients, and athletes gets when they want to learn how to eat right and supplement smart.

Tags: John Berardi, Precision nutrition, Eating right for your body type

We all know it’s necessary, but we don’t want to get up early in the morning to do it. What is this “it” I’m talking about? It is exercise and it is essential if you plan to live a long and healthy life. I’m not just saying that either. Ask anyone who has lived to be sixty, seventy, and over who can still move better than some people half their ages. They have used exercise to turn their life around.

Exercise means getting your body moving and burning calories. To lose one pound, it takes a deficit of 3,500 calories. I know what you’re thinking - it might as well be a million calories. But, it is not as hard as you think. Exercise does not have to be organized at a gym for it to be legitimate and to “count.”

The best thing about exercise is that it is cumulative. This means that if you do ten minutes of walking in the morning, fifteen minutes of walking at lunch, and twenty minutes of walking when you get home, it all adds up to calories burned and pounds lost. The benefit to your muscles and to your heart also increase as you continue to fit exercise in where you can.

So, where do you start? A good place is to get up off the couch. That is the hardest part. Starting is both good and scary. What if you can’t do it? Well, I’m here to tell you that there is an exercise plan for you. The key is to start slowly and work your way up. Unlike a horse race, you don’t have to be fast out of the gate, you just have to make it out of the gate and continue on the track.

Walking is one of the best overall exercises for someone who is new to exercise. You can do it anywhere and it works both your lower and upper body. If you can’t afford a gym membership, walk outdoors. You can walk in your neighborhood or in the park. Walking will condition your heart and lungs for other exercises that you may try.

I personally love spinning (I think I’ve just got my boyfriend hooked on it too) and strength training. They are both challenging, but get a good sweat going. Classes of all kinds are also fun because you are not alone. Others are working hard to make a change as well which can help keep you motivated.

Which brings me to another point. One way to get started on a positive note is to find a friend to help you. Working out with a friend or coworker can keep you from wimping out on those days when you feel like taking a day off. Even if you only have a partner one or two days a week, it can motivate you to work on your own the rest of the week.

Try a variety of exercises. Stick with the one you like and when it becomes too easy, switch to something else. Aim for thirty minutes a day starting out and gradually work your way up to more strenuous and longer workouts. Your heart will thank you.

Get Fit and Stay Fit!

Kristy Lee Wilson
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Tags: Getting started with exercise, buddy exercise, cumulative exercise

You have important commitments scheduled into your planner, right? Volunteer work, doctor appointments, children’s activities, etc. Where’s EXERCISE??? It’s as important a commitment (if not more) than your other activities. Quick tip: mark “EXERCISE” in your planner with a bright colored marker, so it stands out as a reminder to get your butt in gear.

Get Fit and Stay Fit!

Kristy Lee Wilson
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No one wants to be unhealthy. Being unhealthy can lead to a wide variety of diseases attacking our bodies. Getting old before your time is the fate of many people who suffer from an unhealthy lifestyle. To regain your health, you need to eat right and exercise your body.

Exercise improves heart and lung function among other things. Do you ever notice those people, and maybe this is you also, who are huffing and puffing after walking a flight of stairs? You would think they had just run five miles the way they are breathing. This is a sure sign that their body is not getting enough oxygen and that their muscles are out of shape.

The body learns to use oxygen more efficiently when we participate in a regular exercise program. By program I mean consistent exercise. It could be walking around the neighborhood, jogging at the school track or working out at the local gym. As long as you do it consistently, your body will begin to use less oxygen to accomplish that exercise. When that happens, it is time to increase the time and intensity of the workout.

It is necessary for the heart to pump blood throughout the body. The heart can do this more efficiently when the body is in shape. Tissues stay oxygenated and hydrated to the point that your skin will glow and your resting heart rate and pulse will be lowered as well.

People have all heard that exercise releases “feel good” hormones and it’s true. Your outlook on situations will change when you have had a good run or walk to clear your head. Just the fact that you have completed the workout will make you feel better about yourself. If you want to keep those good vibrations, you have to continue to exercise.

Obesity is an epidemic among adults and kids in America. Carrying extra weight leads to health problems that can include Type II Diabetes, high blood pressure, stroke, heart disease, and heart attacks. All of these are life-threatening conditions that should be prevented when possible. The buildup of plaque in the arteries of the body can cause a heart attack or stroke to occur. At age thirty-five or forty, you don’t want to be worried about having a heart attack. If you are morbidly obese, things like a heart attack well before old age can become reality. Taking preventative measures, such as exercising, will help to lessen your risk of facing serious health conditions like those mentioned above.

Exercise is a way to burn off extra calories and lose weight. Combined with healthy eating, exercise helps the body return to its normal functioning state. This is important as we age. Our bones get weaker and more brittle. Our muscles begin to waste away to the tune of a pound a year after age forty. Regular exercise helps strengthen the bones and builds up strong lean muscle therefore prolonging the aging process.

This is the only body we’ll get. Treat it to the best. Exercise three or more times a week for improved health and a longer, happier life.

For more information, or help getting started on a fitness program, please contact me today!

Get Fit and Stay Fit!

Kristy Lee Wilson

Tags: Benefits of exercise, exercise and aging, obesity, exercise and disease, exercise and calorie burning, exercise and weight loss

Can you remember a time when you felt completely discouraged with your body? It’s easy to beat yourself up when the body that you have is miles from the one you want. When negative emotions flood over you resist the urge to get down on yourself, rather turn the tides in your favor. You may have heard the expression ‘emotion creates motion’. This is a very powerful tool. Channel your dissatisfaction with your body into ‘motion’. Take control of your body and put a plan into action.

Get Fit and Stay Fit!

Kristy Lee Wilson
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How many times have you told yourself that you need to lose weight?

I’m not talking about a couple pounds either – I’m talking about 20 or more pounds of extra fat that you’d like to see disappear.

I’ve come to notice a trend. Most people psyche themselves out before they ever start losing the weight. It’s as if the enormity of their goal simply puts them into shut down mode, and they give up on the idea entirely.

Has this ever happened to you? You try out a diet or exercise plan for a week or so, and then you get frustrated when your body looks the same as before. So you give up.

Weight loss isn’t a speedy thing. It takes time to gain weight – many people put on weight for years and then expect to lose it in a few weeks or months. It doesn’t work that way.

So instead of pressuring yourself into losing 50 pounds in two months, how about sticking with a realistic, proven way for long term weight loss: Small changes to your lifestyle over time will make the difference.

In practical terms, make it your goal to drop one pound a week.

Now, this may not seem like that much, but if you did this consistently for one year it would result in 50 lbs lost. All it takes are small changes in your daily lifestyle. Let’s break the process down…

How to shed a pound a week: Burn 3500 extra calories.

It really is that simple. Try the following three steps:

* Record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. You need to burn an additional 3500 calories on top of your normal weekly exercise. If you don’t currently exercise, then this step is really easy for you, a simple blank page will do.



* Record your normal weekly food intake – this may be hard to do honestly, but remember that you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day. In your quest for dropping inches you shouldn’t exceed your normal daily caloric intake – you should, rather, work at slowly decreasing that number. Remember, we are going for a 3500 calorie deficit each week – this can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).



* Chart the difference - now that you know your starting point for both calorie exertion and calorie intake it is time to turn the tables in your favor. Take every opportunity to exert more calories by increasing your physical activity, and to decrease your calorie consumption by eating fewer calories and by making healthier selections. Record your progress in a notebook and refer back to it often. You will be surprised how encouraging it is to see your progress written down on paper.


Remember, if you burn up 500 calories a day you will drop a pound in a week. Here are some practical ways to lose calories:


If you normally…
- Drink regular soda pop
- Eat a snack from a vending machine
- Hit the snooze button in the AM
- Skip your workout

Do this instead…
- Drink water or diet soda pop (160 calories lost)
- Enjoy an apple (180 calories lost)
- Jog for 30 minutes before work (150 calories lost)
- See me for an invigorating workout (changes your life!)


Weight loss doesn’t have to be allusive. Make small changes each and every day toward a healthier, fitter you. Remember that small changes make a big difference.

I’m always available to help – contact me today to set up your free consultation.