A list of some of the healthiest foods!

The following is a list of the healthiest foods that
you can get. This will help you get an idea as
to what foods are the best for your body.

Fruits

Apricots
Apricots contain Beta-carotene which helps to
prevent radical damage and also helps to protect
the eyes. A single apricot contains 17 calories,
0 fat, and one gram of fiber. You can eat them
dried or soft.

Mango
A medium sized mango packs 57 MG of vitamin C,
which is nearly your entire daily dose. This
antioxidant will help prevent arthritis and also
boost your immune system.

Cantaloupe
Cantaloupes contain 117 GG of vitamin C, which is
almost twice the recommended dose. Half a melon
contains 853 MG of potassium, which is nearly
twice as much as a banana, which helps to lower
blood pressure. Half a melon contains 97 calories,
1 gram of fat, and 2 grams of fiber.

Tomato
A tomato can help cut the risk of bladder, stomach,
and colon cancers in half if you eat one daily.
A tomaton contains 26 calories, 0 fat, and only
1 gram of fiber.

Vegetables

Onions
An onion can help to protect against cancer. A
cup of onions offers 61 calories, 0 fat, and 3
grams of fiber.

Broccoli
Broccoli can help protect against breast cancer,
and it also contains a lot of vitamin C and beta-
carotene. One cup of chopped broccoli contains
25 calories, 0 fat, and 3 grams of fiber.

Spinach
Spinach contains carotenoids that can help fend
off macular degeneration, which is a major cause
of blindness in older people. One cup contains
7 calories, 0 fat, and 1 gram of fiber.

Grains, beans, and nuts

Peanuts
Peanuts and other nuts can lower your risk of
heart disease by 20 percent. One ounce contains
166 calories, 14 grams of fat, and over 2 grams of
fiber.

Pinto beans
A half cut of pinto beans offers more than 25
percent of your daily folate requirement, which
protects you against heart disease. Half a cup
contains 103 calories, 1 gram of fat, and 6 grams
of fiber.

Skim milk
Skim milk offers vitamin B2, which is important for
good vision and along with Vitamin A could improve
allergies. You also get calcium and vitamin D as
well. One cup contains 86 calories, o fat, and 0
fiber.

Seafood

Salmon
All cold water fish such as salmon, mackerel, and
tuna are excellent sources of omega 3 fatty acids,
which help to reduce the risk of cardiac disease.
A 3 ounce portion of salmon contains 127 calories,
4 grams of fat, and 0 fiber.

Crab
Crab is a great source of vitamin B12 and immunity
boosting zinc. A 3 ounce serving of crab offers
84 calories, 1 gram of fat, and 0 fiber.


Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

10 Reasons not to quit your weight loss program!

When starting a new gym program you're excited to exercise and achieve your goals but has this ever happened to you where you start looking for excuses not to hit the gym and before you know it, you've given up on your program and you're on your couch wasting away watching TV and eating KFC straight from the bucket.

Most people lack persistence. When the going gets tough, most give up. Do you want to be part of that minority? Here are the top 10 reasons you need to think about anytime you feel your motivation is dropping, these reasons will help get your motivation levels up so much that you'll be looking forward to your next training sessions, maybe you'll even start benching your TV from the eagerness.

1.Summer beach time – Imagine everybody looking in awe as you take your shirt off at the beach. Guys will be jealous of you and hot girls will be admiring you. You'll be king of the beach.

2.Being strong – You'll have the strength to do what most people cant, be it bench 220lb or be that person asked instead of others to open a fresh bottle of ketchup or something.

3.Feeling great about yourself – By having a better body you'll be more confident and always trying to sneak a peak at yourself when going past a mirror because you'll look so good.

4.Being successful at your career – Whilst this may not be morally right, this is true. Better looking people get the promotion, make the sale, and look trust worthy and skilled. Overweight people usually look lazy, clumsy, and undependable. You have the choice to be one of the good looking people who get all the good things if you stick to your program.

5.Attracting the opposite sex – Just think about how awesome it'll be when that hot girl asks to feel your muscles. When you reach that point you know the time you spent working out has been worth it.

6.Proving jerks wrong – Some negative jerks expect you to quit your program and give up. They don't want you to reach your potential because they can't and therefor will try to put you down. These jerks will be so jealous when you prove them wrong by sticking to your program and getting excellent results.

7.Beating your rival – Do you have someone that always does that little bit better then you at your sport or at your job or at any part of your life? When ever you think about not going to the gym, just remember that your rival will be there no matter what. When you do go to the gym, remember your rival is there too, doing the same things as you, so make sure you always squeeze out that extra rep and go the extra mile so you can kick his or her ass when it counts!

8.Be a person that does follow through on set goals – Be a person that achieves the goals they set in all areas of their life, don't be a person that sets a new year's resolution or a new goal and fails to take action to achieve it.

9.Being healthy – Going to the gym requires one of the best diets out of all sports. You'll be eating well and combine that with working out, you'll be able to live with more energy! Being healthy prevents many nasty diseases and health problems.

10.Do it for fun – Once you get into bodybuilding, you'll love going to the gym and going all out to push out the extra rep or run the extra mile!


Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

Hey, I said you cannot spot reduce to get a flat stomach!

People have problem areas. Even people, who have achieved their ideal body weight, will still have problem areas. It could be the love handles, the flabby arms, the sagging skin or the hips. As a result, you will find the market offering all sorts of products, from creams and applications to get rid of fat to gadgets and machines to tone the arms, thighs or abs. Nonsense!

Well it's time for a reality check. You cannot spot reduce! Any attempt to do so is not going to work, period.

Why Can’t I Spot Reduce?

The market misinforms the public of the benefits that can be expected from their so-called revolutionary products when in fact there really are no revolutionary results to look forward to.

1. Healthy Diet Is Important

Diet is an important element to get rid of the undesirable body fats. The foods that you eat have calories and cholesterols that get stored in your body, probably amassing on those problem areas of yours. The diet is the main culprit for the presence of fats.

So no matter how much you depend on those gadgets in the market, it will remain defenseless if you keep indulging in sweets, fatty foods or junk foods.

2. Spot Reduction Is a Mere Myth

It is not healthy to believe what those people say about the productivity of spot reduction efforts. The products you see on the market require nothing but to merely attach or apply them on to the problem areas but what about your other body parts? What about the other requirements of the body?

In any healthy endeavors, you must be on top of your physiology. You should know what it takes to achieve a goal. For example, if you want six-packs in your stomach, you have to know what it takes to get them.

Some people out there would claim that if you want to improve the look of your stomach, you simply have to concentrate on abdominal exercises or use the gadgets that will do the exercise for you. Again, you cannot spot reduce. You cannot achieve the goal with simply doing any one abdominal exercise.

The fat can not just come off on its own by just using some miracle gadget. Genetics plays a part, diet and lifestyle also play a part.

The truth is, before you can even aim for the six-packs on the stomach, you will have to take away the fat first.

So this means doing 500 crunches a day will only exhaust you and do nothing to get rid of those fats. Your body will not burn the fats stored in the spot you are targeting, the fats are burned one at a time all over the body and not just in one area.

The truth is the only real way to get rid of fats is to have a healthy diet, do moderate cardio and resistance training.

Only after surpassing the diet and exercise requirements are you at liberty to focus on the abdominal exercises. This is really the only proper time to focus on achieving the much sought after six pack.

3. There Are No Shortcuts

Miracle diets, pills and potions are mere shortcuts that will lead you to a dead end. If a healthy body is your aim, you have to work for it. You have to earn it and that also goes for having a flat stomach.

I know we're living in a fast world with the advancement of technology and modern day science, but your body is still very much natural and works on it's own time. Thus you will still have to be grounded to what is naturally required by the body, a healthy diet, regular exercise and a considerable amount of time to develop that desirable state is what's needed.

4. Health and Fitness Require Commitment

Your dedication to the health of your body is a lifelong commitment. Even if you achieved a good body now, it will not remain so forever if you abuse on your diet and lifestyle. It needs to be loved and taken care of, regularly.

That is why if you will depend on the spot reduction claims, it will really bring you nowhere. You can only hope, but you cannot expect. So if you aim for the healthy body; get an exercise program for your self and make some changes in your diet. Give your self a holistic development. Improve not only the body, but your outlook in life as well.

Do It the Proper Way

With all these points raised, the bottom line is to simply get healthy the proper way. The saying still holds true. No pain, no gain. So do not be a victim of the misleading information and empty promises thrown upon you. Simply know the proper options. Take the matter into your own hands and enjoy the benefits of a healthy body.


Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

How to read food labels!

You cannot measure every morsel that passes your lips, but it is a good idea to measure most foods and beverages until you get a feel for portion sizes.

It is a supersized world out there, and most people are surprised to find that their idea of a single serving is actually two or three.

If you are into bells and whistles, there are food scales that are preprogrammed with nutritional information, as well as scales that will keep a running total of your daily food and nutrient intake for you. The only tools you really need, however, are a simple and inexpensive gram scale, dry and liquid measuring cups, and idea on reading food labels.

Among all of the mentioned tools, reading food labels seem to be the most effective way of determining the right kind of food to be bought in the supermarket. It lets you make sensible food selections. Through the “Nutrition Facts” section in a particular item in the grocery, you can identify the amount of serving sizes provided in that product.

With food labels, you can clearly understand the amount and kinds of nutrients that are provided in the item. Usually, it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount “per serving.”

However, understanding and reading these food labels can be very perplexing. A typical consumer would definitely ask what those numbers mean and how it will affect her diet intake if ever she will religiously follow the serving guide as stipulated on the food label.

To further have a clear and more comprehensive understanding of the items stated in the food label, here is a list of things that you need to know:

1. Serving size

This is the primary item you will see in a food label.

The amount of servings stated in the food label refers to the quantity of food people usually consume. However, this does not necessarily mean that it reflects your very own amount of food intake.

Moreover, serving size determines the amount of nutrients that enters the body. This means that if you will follow strictly what the serving size is, you will obtain the same amount of nutrients according to the serving size that was given in the label.

For instance, if the serving size says one serving size is equal to 54 grams, that would mean you have to measure 54 grams and eat that and you have just eaten one serving. So to speak, the amount of nutrients stated in the food label is the same amount that has entered your body considering the fact that you have just eaten 54 grams.

However, if you have eaten everything, and the food label says that each pack is equivalent to 4 servings, you have to calculate the amount of nutrients that have entered your body. This means that if the food label says 250 calories per serving that means you have to multiply it to four to get the total amount of calories you have taken.

2. Nutrients

This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated. Usually, the nutritional amounts are based on both the 2,500-calorie diets and the 2,000 recommended dietary allowances.

In order to understand the numeric value of each item, you should know that the “% daily value” that the food label indicates is actually based on how a particular food corresponds to the recommended daily dietary allowance for a 2,000 calorie.

If in the event that you have purchased an item that has a dietary allowance different from the 2,000-calorie diet, you just have to divide the stipulated amount by 2,000 and you will be able to identify the “%daily value” for the nutrients.

3. Ingredients

This refers to the list of the ingredients that were used to manufacture the product. The listing is usually arranged from the main ingredients that have the greater amount by weight up to the smallest quantity. This simply means that the actual quantity of the food includes the biggest quantity of the main ingredient or the first item and the minimum amount of the very last ingredient.

4. Label claim

This refers to the kinds of nutritional claims of a particular food item. For instance, if an item says it is sodium-free, it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less.

Indeed, reading food labels can be very tedious and confusing. Nevertheless, once you get the hang of it, it would be easier for you to watch your diet because you can already control the amount of food that you take.


Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

How to prevent muscle cramps!

There are many factors that can cause muscle cramps, but there are easy ways to prevent them from occurring. Here are some common causes and preventions of muscle cramps:

Cause: Overexertion – By rushing through sets and not giving your muscles enough time to recover, you can cause a spasm.

Prevention method: Have adequate breaks of 60-90 seconds between sets. If your doing a total body exercise like squats or dead lift with a very heavy weight, give yourself 2-3 minutes to recover.

Cause: Dehydration/lack of Vitamins – Muscle tissue is made up of a large percentage of water, if you don't drink enough water you will cramp up a lot easier. Not having enough vitamins such as potassium can also fast track cramps.

Prevention method: Drink large amounts of water consistently throughout the day, not just before your workout. To test if you're drinking enough water you can check the color of your urine. If its yellow you're dehydrated, if its clear your doing fine.
Try to avoid soft drinks and coffee as they will dehydrate you faster then not drinking anything at all. If you do end up drinking some coffee or a soft drink, try to consume twice as much pure water to rehydrate yourself. Banana's are a good source of potassium, if you cant get a hold of one though, drink a multi-vitamin.

Cause: Not warming up or stretching your muscles – Its surprising how many people in the gym don't stretch and do warm up sets, they just rush out of the locker room into the weights room and start their normal heavy sets. This is a sure way to not only get a cramp, but to also tear a muscle and get injured.

Prevention method: Even if you're late to the gym and its about to close, you must spend at least 20 seconds stretching each muscle. You should then perform a warm up set of 15-20 reps with a light weight before you go all in and start lifting heavy. This doesn't tire you muscles, it just gets blood pumping, ensuring proper circulation.

Cause: Excessive heat: This is the common cause of cramping during summer. Your body's heat rises above what it can cool down and your muscles then overheat, causing them to start cramping.

Prevention method: This relates back to staying very well hydrated, you must make a conscious effort to keep drinking lots of fluids. If it's hotter then normal, you may want to turn the pace of your workout down slightly to prevent your muscles overheating.

With your new found knowledge on how to prevent cramps, you shouldn't need to worry about getting a cramp ever again!


Make it a great day!

Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit www.chriswalkersfitness.com

Fitness Boot Camps & Weight Loss!

Ever been to boot camps where you get orders from loudmouthed trainers and all that jazz, er dirt? If not, you have been missing half of your life.

Boot camp is from the tough footwear that military boot camp trainees use. Back then, boot camp training is just for problem kids. Now, it's also for adults with problem bodies.

More and more people are talking about fitness boot camps and each day more and more signs up for them. Why? Here is a number of definitely valid reasons behind the increasing popularity of fitness boot camps:

1. Time Efficiency

Since attending fitness boot camp training entails more preparation for disciplinary actions in case one decides to become a slacker, one learns more time management when doing fitness boot camp routines. Unlike other fitness training systems, boot camps make individuals work out the whole body while pressured for time. Usually, within just an hour of the usual fitness boot camp workout, one can very well train the whole body.

2. Health Benefits.

As many workout trainings provide, fitness boot camps also have various health benefits. Since an hour of boot camp training can already pack an innumerable amount of exercise, the health benefits abound, too. The strength of the muscles and their definition will surely be improved. Cardiovascular health will be augmented, too. Flexibility will also be improved, thus less injury for boot camp trainees, in the long run, of course. Many enlistees say that fat burning can be easily achieved through the increasing fitness levels employed during training. And this increasing level of physical range makes it less boring to enlistees and more beneficial to their strength and endurance. Here are the usual mix-up of the physical activities that fitness boot camp have for enlistees:

- abdominal exercises
- free weight exercises
- muscle strength and conditioning exercises
- calisthenics
- military fitness drills
- speed and strength training drills
- stamina building endurance training
- hill or stair climbing
- rope jumping
- obstacle course
- pilates
- track speed training
- yoga

3. Outdoorsy Venue.

Exercising indoors could be really boring oftentimes. Aside from seeing those old walls and hearing the same music or noise at home, there's just not much stimulation for someone to exercise when at home. This is another popular reason for the fame of fitness boot camps - experiencing nature while it keeps you fit. Usually, fitness boot camps are being held in parks or even in locations with lots of natural views like beaches. Fresh air and the scenes make one always look forward to the next fitness training.

4. For the Gung-Ho.

As many knows, any boot camp training, even fitness trainings require a big amount of cooperation from the enlistees. Obstacle courses and all those occasions wherein you will rub yourself raw with dirt while fitness training is best enjoyed by those who don't mind experiencing them, of course - the adventurous ones. But for those who were so spick and span and tamed all their lives, this one great time to get wild and dirty while being mindful of your fitness boot camp instructors' orders, of course. This is because instructors, who are mostly retired military personnel, know their position so much that they can impress it too well at times. If you are not so self-disciplined, learning it from the fitness boot camp training will do you good. It will not only make you physically fit but also make you learn a thing or two on how to mingle well with others.

5. Camaraderie is Best Enjoyed.

Any boot camp training usually imposes the spirit of camaraderie since there usually are the buddy-buddy activities. There are even disciplinary actions wherein your partner may be punished for any offense that you incur. With all the group activities in fitness boot camps, it will be hard for one to not gain a friend after the training.

The hustle and bustle of our busy lives make many of us yearn for the action-packed experience provided by fitness boot camps. If you are not that physically-compromised, why not give fitness boot camp training a try? It will be one fun and fit experience, really!


Make it a great day!

Chris

P.S. Check out my own fitness boot camp at: www.chriswalkersfitness.com



Chris Walker

The why can't I lose weight expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

The best choice for antioxidants!

Even though a lot of people don’t actually realize it, a lot of antioxidant foods that we consume are from vegetables. Vegetables such as broccoli, cauliflower, tomatoes, and peppers are all excellent choices with some great benefits for your body. When consuming vegetables, you should always go for those that are rich in color, as they are high in what is known as phytonutrients.

Phytonutrients are nutrients found in the skins of several fruits and vegetables, which give the food color as well as flavor and scent. Phytonutrients are quite simply the best types of antioxidant foods that you can find anywhere. If you are looking for a supplement value, the coq10 offers you a high level of antioxidant value.

Although fruits and vegetables are the best sources for antioxidants, the problem with them is that they are produced by the use of chemical herbicides, pesticides, and different types of fertilizers. Over the years, studies have shown that fruits and vegetables which are organically grown are high in antioxidants, and boast a much higher concentration than those that have been produced commercially.

In the busy world of today, it can be very tough to eat like we should, nor can we eat organic fruits and vegetables all the time. If you can’t or don’t have access to organic fruits or other sources of antioxidant foods, you should look into nutritional supplements that offer you the phytonutrients you need in your diet.

Supplements that contain phytonutrients do have advantages when compared to certain fruits, such as carrots - which can elevate your blood sugar level to a very high level. Phytonutrients found in supplements are the extract of pigments where nutrients are concentrated, meaning that they draw the best from antioxidant foods, leaving the calories and sugar behind.

Don’t get the wrong idea here, fruits and vegetables are indeed good for you. They are high in antioxidants, although those that are produced commercially generally come with chemicals and such that aren’t so good for you. Canned fruits and vegetables come with high levels of sugars and calories, which antioxidant supplements don’t have. The supplements offer you the levels you need, without any chemicals, sugars, or calories. This way, you don’t have to worry about consuming anything that isn’t good for you.

No matter how you look at it, healthy eating for your body starts and end with foods that contain antioxidants. There are several types of foods that contain antioxidants, although fruits and vegetables contain the most amounts. Steak and meat are also great sources of antioxidants, along with other great benefits, such as protein. Anytime you can’t get foods that contain antioxidants - you can count on supplements to deliver the amount you need to stay healthy.


Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

Hypertension and Weight Loss!

It seems as though many North Americans are living a life that leads to high blood pressure or hypertension. As people age, the situation gets worse. Nearly half of all older North Americans have hypertension. This disease makes people five times more prone to strokes, three times more likely to have a heart attack, and two to three times more likely to experience a heart failure.

The problem with this disease is that nearly one third of the folks who have hypertension do not know it because they never feel any direct pain. But overtime the force of that pressure damages the inside surface of your blood vessels.

However, according to experts, hypertension is not predestined. Reducing salt intake, adopting a desirable dietary pattern losing weight and exercising can all help prevent hypertension.

Obviously, quitting bad habits and eating a low fat diet will help, but the most significant part that you can do is to exercise. And just as exercise strengthens and improves limb muscles, it also enhances the health of the heart muscles.

Heart and Exercise

The exercise stimulates the development of new connections between the impaired and the nearly normal blood vessels, so people who exercise had a better blood supply to all the muscle tissue of the heart.

The human heart basically, supply blood to an area of the heart damaged in a “myocardial infarction.” A heart attack is a condition, in which, the myocardium or the heart muscle does not get enough oxygen and other nutrients and so it begins to die.

For this reason and after a series of careful considerations, some researchers have observed that exercise can stimulate the development of these life saving detours in the heart. One study further showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice as often.

Such information has led some people to think of exercise as a panacea for heart disorders, a fail-safe protection against hypertension or death. That is not so. Even marathon runners that have suffered hypertension, and exercise cannot overcome combination of other risk factor.

What Causes Hypertension?

Sometimes abnormalities of the kidney are responsible. There is also a study wherein the researchers identified more common contributing factors such as heredity, obesity, and lack of physical activity. And so, what can be done to lower blood pressure and avoid the risk of developing hypertension? Again, exercise seems to be just what the doctor might order.

If you think that is what he will do, then, try to contemplate on this list and find some ways how you can incorporate these things into your lifestyle and start to live a life free from the possibilities of developing hypertension. But before you start following the systematic instructions, it would be better to review them first before getting into action.

1. See your doctor

Check with your doctor before beginning an exercise program. If you make any significant changes in your level of physical activity — particularly if those changes could make large and sudden demands on your circulatory system — check with your doctors again.

2. Take it slow

Start at a low, comfortable level of exertion and progress gradually. The program is designed in two stages to allow for a progressive increase in activity.

3. Know your limit

Determine your safety limit for exertion. Use some clues such as sleep problems or fatigue the day after a workout to check on whether you are overdoing it. Once identified, stay within it. Over-exercising is both dangerous and unnecessary.

4. Exercise regularly

You need to work out a minimum of three times a week and a maximum of five times a week to get the most benefit. Once you are in peak condition, a single workout a week can maintain the muscular benefits. However, cardiovascular fitness requires more frequent activity.

5. Exercise at a rate within your capacity

The optimum benefits for older exercisers are produced by exercise at 40% to 60% of capacity.

Indeed, weight loss through exercise is an excellent starting point if you want to prevent hypertension. Experts say that being overweight is linked to an increased risk of developing hypertension, and losing weight decreases the risk.


Thanks for reading!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

Don't Worry Be Happy!

Almost everyone have heard the hit single 'Don't Worry, Be Happy' by Bobby McFerrin. The song has a very catchy way of conveying its message of being happy to everyone. Bobby Mcferiin's simple message surely made a lot of people by telling them not to worry.

Living a happy, resilient and optimistic life is wonderful, and is also good for your health. Being happy actually protects you from the stresses of life. Stress is linked to top causes of death such as heart disease, cancer and stroke.

One of the better things ever said is - 'The only thing in life that will always remain the same is change', and in our life we have the power to make the necessary changes if we want to. Even if we find ourselves in an unbearable situation we can always find solace in the knowledge that it too would change.

Social networks or relationships are essential to happiness. People are different, accept people for who or what they are, avoid clashes, constant arguments, and let go of all kinds of resentments. If arguments seem unavoidable still try and make an effort to understand the situation and you might just get along with well with

Happiness is actually found in everyone, increasing it is a way to make a life more wonderful and also more healthy.

To be happy is relatively easy, just decide to be a happy person. Abraham Lincoln observed that most people for most of the time can choose how happy or stressed, how relaxed or troubled, how bright or dull their outlook to be. The choice is simple really, choose to be happy.

There are several ways by which you can do this.

Being grateful is a great attitude. We have so much to be thankful for. Thank the taxi driver for bringing you home safely, thank the cook for a wonderful dinner and thank the guy who cleans your windows. Also thank the mailman for bringing you your mails, thank the policeman for making your place safe and thank God for being alive.

News is stressful. Get less of it. Some people just can't start their day without their daily dose of news. Try and think about it, 99% of the news we hear or read is bad news. Starting the day with bad news does not seem to be a sensible thing to do.

A religious connection is also recommended. Being part of a religious group with its singing, sacraments, chanting, prayers and meditations foster inner peace.

Manage your time. Time is invaluable and too important to waste. Time management can be viewed as a list of rules that involves scheduling, setting goals, planning, creating lists of things to do and prioritizing. These are the core basics of time management that should be understood to develop an efficient personal time management skill. These basic skills can be fine tuned further to include the finer points of each skill that can give you that extra reserve to make the results you desire.

Laugh and laugh heartily everyday. Heard a good joke? Tell your friends or family about it. As they also say -'Laughter is the best medicine'.

Express your feelings, affections, friendship and passion to people around you. They will most likely reciprocate your actions. Try not to keep pent up anger of frustrations, this is bad for your health. Instead find ways of expressing them in a way that will not cause more injury or hurt to anyone.

Working hard brings tremendous personal satisfaction. It gives a feeling of being competent in finishing our tasks. Accomplishments are necessary for all of us, they give us a sense of value. Work on things that you feel worthy of your time.

Learning is a joyful exercise. Try and learn something new everyday. Learning also makes us expand and broaden our horizons. And could also give us more opportunities in the future.

Run, jog, walk and do other things that your body was made for. Feel alive.

Avoid exposure to negative elements like loud noises, toxins and hazardous places.

These are the few simple things you can do everyday to be happy.

And always remember the quote from Abraham Lincoln, he says that, "Most people are about as happy as they make up their minds to be."


Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

Healthy diet tips while eating out!

We all eat out a few times per week, unfortunately not all take-away food is beneficial to you. But by using a few simple tips, you can 'health-ify' your fast food meals quickly and easily.

BREAKFAST TIPS:

. Go for food high in protein such as bacon and eggs, sausage, & ham. Use a paper towel to soak up unneeded grease
. Get an extra slice of wholemeal toast if you need more carbohydrates
. Get a healthy cereal with low sugar combined with low fat milk
. Eat fruits low in sugar such as apples, grapefruits, pears, strawberries and blueberries.
. Stay clear of fruit juices as they have a high sugar content
. Reduce the amount of sugar and cream you put into your coffee

LUNCH and DINNER TIPS:

. When eating out, try to eat until you're satisfied, not until you're full
. Stay away from soft drinks filled with sugar by opting to get bottled water or unsweetened tee
. When ordering vegetables, stick with the principle “the greener the better”
. A good desert could be sugar free ice cream
. Grilled chicken sandwiches can be made healthier by ordering them without mayonnaise
. Hamburgers are a common fast food item, to make them healthier ask to take out half the bread and fill it with more vegetables
. Rather than French fries, order some roast potatoes
. If you must have alcohol, get a low-carb beer. Consume twice as much pure water as you do alcohol
. Drink lots of fresh water before meals to feel fuller, that way you wont eat as much food
. Eat consistently through out the day, if you haven't eaten consistently all day you are most likely to over eat when your meal finally comes
. Steam vegetables are healthy, fried vegetables are not.
. When buying a packet of chips, choose a packet of lightly salted peanuts instead. They contain protein and good fat.

You have now been informed on how to combat eating out in a healthy way, there is no need to fear fast food anymore!

Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

Cheap exercise equipment!

If there ever was an overly promoted myth it would be the notion that exercise equipment is always expensive. This is most definitely the not the case. In fact, there are multitudes of ways one can acquire low cost budget fitness items. And, no, it does not involve traversing the country hopping from one flea market and garage sale to the next! In actuality, the ability to acquire low cost exercise equipment is often at your very fingertips. So, let's examine some of the important facts about budget equipment and put those myths to rest once and for all.

Probably the cheapest piece of equipment you can purchase is the classic jump rope. Ok, some may feel that the jump rope of is it is an outdated piece of equipment but such a notion is ridiculous. After all, the jump rope can still effectively burn calories and raise metabolism. As an aid to weight loss, that will never go out of style!

Probably the cheapest workout involves using body weight exercises. As the name would imply, body weight exercises involved movement without any additional weight used. In a push out is probably the most common of all body weight exercises. But in terms of variety, there are literally hundreds of body weight exercises. You can learn all about them on a number of web sites on the internet including mine. :-) So, this is a true budget saving exercise program.

Are you unable to attend an exercise class? If so, you can bring one in your own home via the use of instructional DVDs. Famous work out videos produced by Billy Blanks and Jane Fonda has never gone out of style. There are enormous numbers of weight lifting, yoga, aerobic workouts available on low cost home DVD releases. Additionally, there are countless hours of the free exercise programming on cable television. Watching or recording these shows can provide countless of hours of exercise class material. Now, how is that for a great value?

While we did knock fleas markets and garage sales previously, there's nothing wrong with buying used. Many used and secondhand equipment can be purchased online through a number of excellent resources. Provided the equipment is still in good shape it can be used effectively in a workout.

As you can see, exercise equipment does not need to cost a fortune. There are many great deals and values out there if you know how to look for them. Then, when you find those deals - take advantage of them! This will start you out on the right foot towards a healthier lifestyle for you and your wallet.

Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

Weight Loss and Procrastination!

There will never be a good time to start! People always want to wait until things are ideal in their life or perfect before they start their weight loss training program. If this is you you're not gonna get the green signal, amber at best, the lights will not always be green. There will never be a perfect time to get started and if there's one thing you could count on is the ups and downs of life.

This means take action now and perfect later!

Because, you'll never have the best shift at work. You'll never have enough money. You'll never have enough time. The fact of the matter is you'll always have something to take you away from your training!

Any goal worth achieving always has obstacles!

If you study human behaviour you'll come to the conclusion that people find time to do the things you really want to do!

Well, maybe you're not hurting enough. Maybe you don't have a strong enough reason to start your health and fitness program.

What are you waiting for?

Are you waiting to be diagnosed with a terminal illness or are you waiting to find out that playing with your kids is now impossible!

Find out why you want to lose weight or better your health and then start now!

Things will never be ideal but if you take action now you will find that a strong desire can make things happen!


Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

People who won't see weight loss results!

I've come across three people, three people throughout my profession, I think will never see a fitness or weight loss result. I'd like to share this information with you and hopefully you don't fall into one of these categories, hopefully you're not suffering from depression, stubbornness or a "slacker".

The 3 Explained

There are three people who will never see a fitness result even when supplied with the right exercise technology. 1) Someone suffering from poor self image, 2) Someone who is stubborn and set in their ways, 3) Someone who is not accountable. Ok, let's look at the three types of people separately.

Poor Self Image

Someone suffering from poor self image will only follow an exercise and nutrition regimen if supervised because their not mentally strong enough to do it alone. As soon as their alone, negative thoughts creep in which often leads to depression. Eat right and exercise is the last thing on their mind; they'd rather indulge in something that will bring them pleasure. That something usually is comfort food, smoking or alcohol. The only reason why I end up training some of these people in the first place is because their doctor encouraged them to lose weight for health reasons. Otherwise, we would never meet.

Stubborn People

No matter how much credibility you have, no matter how much counsel you give, no matter how much articles you hand out they only do what they know. Their minds are like concrete, all mixed up and permanently set. I know the type, as soon as their without supervision they alter their workout program to fit the old mentality. These people are good excuse makers and love to justify their failures. Sometimes they get the Aha, but it's hard to chip away at the concrete.

Unaccountable People

These people are generally not accountable for much in their life. You know, their probably late for work if their employed or don't do their homework if their in school. A typical all around "slacker". Now I show up to offer a fitness solution that requires some effort and their current lifestyle lacks the discipline to adhere. It's hard for these people to see a result because they're not use to committing to anything.

Conclusion

If you find yourself in one of these categories do the best you can to get out and make changes towards a better you, get out and take control of your fitness!


Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

The benefits of going organic!

Life is short; we need to make a move to further prolong our lives. Eating the right food will surely enhance our health and extend our existence. Humans must discover the great benefits of being organic by eating and drinking properly produced foods according to the standards of organic food harvesting and making, once a product is labeled organic, it is certainly a genuine food. Organic foods wouldn't instantly make you healthier, hence it will greatly help attain a more salubrious you.

Organic foods are not treated with any chemicals like pesticides, which are widely used to other foods to defeat weeds and pests. Those that are not marked organic roughly bears 25% of chemical residue. Without all those, it makes the food more flavorful and richer in taste. When buying organic foods choose those that are organically labeled, pick only the freshest. These types of good foods are oft in season. Well organic vegetables and fruits are rightly picked often veggie-crisps and juicy. Cheese and milk seems to be fuller in taste and savory. There is no trouble in eating non-organic, but would you like eating those that are treated and not well dealt?

Genetically Modified foods are not accepted in organic foods. There is still known effect in the long run. Better yet avoid them. Organic foods are rich in vitamins and minerals, which makes it more nutrition. The purest food are labeled organic, it is good for your babies and for the sick. For these types of persons, they need the most virgin type of foods for proper growth and fast development. No worries when it comes to artificial flavorings, artificial colorings, preservatives, sweeteners and hydrogenated fats. The safest and most natural foods are those organic.

Feel better, feel light, feel guiltless and feel environmental friendly. Yes, besides the fact of giving your self and your loved ones a good splurge in eating, you are also giving the earth the best turn in choosing them. Organic farming promotes hedgerow planting, prevents soil erosion and preserves wildlife.

Ditch those processed foods and say hello with organic foods. After learning all the benefits of good and pure foods, we must start buying organic products. It doesn't necessarily mean you should buy all organic food at once, try exchanging few of those foods in your kitchen one by one. Slowly it will show its difference. Start by those foods regularly taken like milk, veggies and fruits. Every food that you can think always has its organic counter part, like pizza, pasta and chicken. Just don't for get to look for the "Organic" label. Your super market will surely have lots of stocks. These healthy foods may cost a little bit pricier than your usual brand. Hence, the benefit is well worth its price. With its many benefits, organic foods definetly prolongs life.

Thanks for reading!

Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

Stability Ball & Weight Loss!

If there is one equipment you should not miss in your training, it is the stability ball. The market comes up with new training tools every now and then. Yet you are not sure if they do work and if they are safe. So for one that is guaranteed to work, use the stability ball.

What Is a Stability Ball?

This is a large and inflatable ball used as an exercise equipment. Despite being air-filled, it is generally heavy-duty and capable to hold 600 to 700 pounds of weight. It is comfortable and gives good support. It perfectly suits the trainee as it easily goes with the structure of the body.

This exercise tool is also sometimes called as the physioball or the Swiss Ball.

The good thing about using the stability ball is it reduces the perception of ‘working’ in training, especially for beginners. It gives some element of ‘play’ as you get rough with the training. It adds some fun and excitement as you advance in the movements and techniques.

Another good point with the ball is that it can be used by anybody. No fitness level is required. It is very portable and light weight, easy to bring along even when traveling. It is also inexpensive compared to other exercise equipment and it could last for a very long time.

How Stability Balls Came About?

The use of the stability balls for training can be traced in rehabilitation. As early as the 1900’s, physical therapists have been using balls in addressing the neurological disorders of their patients.

Then, in the early 1960’s, Aquilino Cosani, an Italian toy maker, made the ball and sold it, known then as the ‘Gymnastik.’ Two decades after, Cosani came up with a company called Gymnic and became the major supplier of the stability ball to most rehabilitation programs and centers.

The ball then shifted from the rehabilitation to the athletic area, in the 90’s. It was used to condition the body of professional athletes. From then on, the ball became very prominent in the fitness community.

At present medical specialists and fitness professionals very much recommend the use of the stability ball by the public. It serves more than solving physical problems. It is good in preventing you from having one.

What Are the Benefits of Using a Stability Ball?

The stability ball definitely is best to improve the strength of the abs and the lower-backs. It improves as well the functional strength, balance and flexibility of the body.

1. Proper Alignment
Using the ball during training will test the body to make use of the different parts to maintain the proper balance. The dynamic movements during exercise will improve the natural motor reflexes of the body as different muscles are utilized in movement, especially the ones that are not usually used. The challenge posed by the ball is to maintain balance. As one aims to get the proper balance, the alignment of the body parts is also improved.

2. Great Abs
For people working out to achieve great abs, this ball can definitely target the abdominal areas. The abs and the back muscles are simultaneously moved as you work in your balance. Just imagine the good feeling of having a flat stomach area and you will definitely love this ball.

3. Muscle Strength and Endurance
The stability ball can help in alleviating any back pain and preventing one in the future. As all the major muscle groups are exercised, the muscle tone, strength and endurance are also improved. Thus it gives the body flexibility, stability and resistance.

4. Core Stability
This concerns the major muscles that helps stabilize and support all of the body movements. This is made up of back and the deep abdominal muscles. With the ball, no matter how ‘deep’ or ‘into the core’ these muscles are, they are still exercised. This is something only the stability ball can guarantee.

5. Stretching
The ball is a good companion during stretching exercises. With this, you can easily move into and move out of different stretching positions.

6. Losing Weight
Of course, with all the good benefits of using the ball, you will not miss out on the aspect of losing weight. With regular exercises and trainings done with the stability ball, a person can lose some unwanted pounds as the body is firmed.

Health is definitely your most important asset. So do your regular exercises and maintain a healthy diet. Furthermore, have a happy and fun training with the stability ball.

Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

The Truth About Reversing Diabetes! (My respnse)

The video was right up my ally! You know, I think it just might be the best diet to reverse diabetes, mind you, I think it can still be done with the inclusion of poultry and fish if you could find good organic sources.

If you don't know what I'm talking about or if you've missed the video. Click on the link below to watch it now:

Click here to watch the video now!

What I found really interesting was the response the type 1 diabetics had while on the diet. We're always led to believe that reversing type 1 diabetes is impossible.

Ok, so I'll leave you with some info from the makers of the Raw for 30 Days diet below!

According to Gabriel Cousens, M.D., a specialist in the area of diabetes, the diet that works the best is a raw, vegan live food diet that is low in fat (fat from plants), low in protein, high in fiber, high in minerals and high in complex carbohydrates. This means no meat, no dairy, no bread, no cooked grains, no sugar, no caffeine, no alchol and nothing cooked over 118 degrees.

I know what some of you may be thinking...why can't I eat some of those things?!

Let's start off with meat.

According to Diabetes Care 7, "A quarter pound of beef raises insulin levels in diabetics as much as a quarter pound of straight sugar." Eating meat is simply not as natural for the human body as most people think it is.

It wasn't until about 10,000 years ago that humans started eating more meat because of a shift to a herding and farming culture. Before that, for perhaps 3.2 million years according to Dr. Cousens, humans had been eating mostly a live plant based diet, a diet that is much more natural for the human body to digest. In fact, between 1840 and 1974, the quantity of meat eaten per person in the US increased by FIVE FOLD!

So why not dairy then?

According to Dr. Cousens, "The problem is that the antibodies to the milk antigens cross-react with the beta cells of the pancreas, creating inflammation and scarring. This consequently blocks or destroys beta cell production of insulin.

The American Academy of Pediatrics has recocnized this as well and made a decision in 1994 to strongly encourage families with a diabetic history not to give their children cow's milk or cow's milk products for at least 2 years because it significantly increasing the likelihood of developing diabetes.

Japanese children, who have the lowest consumption levels of milk, have 1/36th the rate of Type I diabetes as does Finland, the country with the highest level of milk consumption.

How about fruit?

Dr. Gabriel Cousens recommends "against fruit for three to six months until the fasting blood sugar (FBS) stabalizes at 85 or below, and then only have low-glycemic fruit such as berries, cherries, citrus, goji berries, cranberries, and an occasional apple.

So What Can You Eat?

Your diet should consist of raw, vegan live plant based foods. Some people need more protein (plant based of course) and others need a diet higher in complex carbohydrates. Everyone's bodies are different so it depends on your body. Regardless of your body type you should have a diet that is high in vegatables and phytonutrients. You should make sure that there is a variety of colors in the foods that you are eating as these colors are actually the pigments of the phytonutrients. Phytonutrients are critical because they turn off the diabetes causing genes and turn on the anti-diabetic genes.

Thanks for reading!


Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

Thyroid and Weight Loss!

Your thyroid dictates much of your metabolism, any malfunction or disease afflicting this area may cause you to have problems in metabolism leading to a drastic problem with your weight – you may either gain weight, lose weight, or may find that losing weight is harder than usual.

Those that plan diets do not take into consideration how their thyroids and metabolism may affect their weight loss program. Most experts and even the media pitch in and recommend that the best way to lose weight is cut calories.

Those with a condition called hyperthyroidism suffer from an overactive thyroid leading to one having his or her metabolism skyrocket. If this is the case, then you will probably lose weight fast. This is a nice proposition for some who wish to lose weight. However, this is actually hazardous to the health.

Aside from the medical difficulties such a disease brings, one will also notice weight problems as a result. These people have trouble keeping on weight and may notice weakness and bulging of the eyes. This disease may need special treatment from doctors.

Hypothyroidism on the other hand works in the other direction – slowing metabolism until the body gains weight at an incredible rate. Like hyperthyroidism, hypothyroidism causes a general weakness in the body. It too may need special treatment and may cause serious health problems if left unattended.

While cutting calories in itself can be very hard for most people – imagine, the people involved in life and death struggles at the supermarket regarding whether to buy that extra box of sweets, some have exactly the opposite problem.

Instead of eating too much calories – which is a problem in itself, they eat too little calories instead.

Problem? What Problem

The problem with some is that they believe that since the experts say that they have to cut calories, cutting calories to an inordinate amount will reap greater results. Unfortunately, it doesn’t work that way. While cutting calories helps diets, consuming too little calories pushed the body into a hoard mode, the body’s metabolism slow to adapt to the lesser amount of available energy.

If your body enters this mode, your body will work at such slow metabolism that losing weight becomes impossible. The technique here should be to reduce calories without the body slowing its metabolism. Only then can losing weight become easier.

Another problem that can arise from decreased metabolism is that when your metabolism slows due to a drastic reduction in metabolism, and then you suddenly eat a good, hearty, calorie-filled meal, you are bound to gain more weight owing to the increased surplus of energy.

This is why an imbalanced meal is highly discouraged among those that seek to lose weight. The sudden loss and increase of calories will cause an imbalance in one’s energy consumption directly affecting fat deposit.

Here is a simple computation to help you get to the right amount of calories you will need per day so that you get your nutrients in the right balance.

First of all, multiply your weight in kilograms by 30. If you only know your weight in pounds, divide it by 2.2 to get to its English equivalent. We divide this number by 30 because that is the number of calories you need to maintain your weight per pound of weight.

For example if your weight in pounds is 150, divide it by 2.2. That will give you a figure of 68.18. This is your weight in kilograms. Multiply this by 30 and you will arrive at the amount of calories you will need per day to maintain 150 lbs.


While it may be simple computation to get at numbers, do not forget the earlier mentioned fact that the body adapts to its condition. Expose it to extreme ones and you may find yourself getting results you never wanted.

Thanks for reading!

Oh, I still need to comment on the diabetes video, will do so tomorrow!

Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

The Truth About Reversing Diabetes!

Today I thought I would share a video about reversing diabetes. If you know me, you'll know I'm a fan of reversing diabetes!

So, click the link below to watch the video. You'll notice in the video, type 1 and type 2 diabetics.

Click here to watch the video now!

Tomorrow I'll let you know what I thought of the video!

Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

Congratulations to all participants of the 5K Boot Camp Run!

So, my legs were kinda sore yesterday after the End of Summer Boot Camp 5K Run plus bike 5K bike ride (The bike ride was only for me)....well since we accessed the Iron Horse Trail 1KM into the trail it was more like 8 K in total for me but it sure felt great!

Congratulations to all who ran, most people didn't stop at all or only stopped once!! Yeah!!

It was great to see people like Linda who smoked for 30 plus years do the run and Sharon who just doesn't run at all, complete her run. Heck, my girlfriend even did her first 5K Run, she's now complaining about her legs! Ha, ha! We also had some veterans like Leia and Val who took off and left others in the dust. Some people like Scott, Leia, Greg and Val even did the run twice, running to the end of the trail and back to our starting point.

I think everyone did an awesome job!

Next time we could run for an even longer distance...maybe 10K! :-)

Good Job Everyone!

Oh, for those of you who don't know what I'm talking about I put on our first 5K Run yesterday (October 11th) for the members who attended my boot camps or anyone else who wanted to attend! We had a good turnout!

Also, it's thanksgiving here in Canada so I will be in holiday mode which means I won't be writing that much this weekend!


Make it a great weekend!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

Heart Disease 101!

Whether or not you know it already, heart disease is a general term that encompasses a variety of medical issues related to the heart. Any one of a variety of factors might trigger heart disease in a person, meaning that they have acquired one of dozens of heart related ailments, from hypertensive heart disease (which is caused by high blood pressure) to coronary heart disease. Coronary heart disease is the type of heart disease that generally affects people, and it is caused by accumulative buildup in the coronary arteries of the heart.

The number of people in the United States who suffer from heart disease is astounding. Just shy of 100,000 American people die every year from one form of heart disease or another, about one every 40 seconds.

High blood pressure and high cholesterol are two of the controlling factors that can lead to heart disease in people of any age, although the target age for heart disease is about 60 or older. Hundreds of thousands of people live with heart disease in the United States every year, and with proper treatment, those who suffer from heart disease can live long, healthy lives.

Science has done wonders for people who suffer from heart disease, and has even advanced to the point where they can help to pin point some human behaviors that drastically increase one's chance of contracting a heart disease. For example, smoking cigarettes and using any tobacco products are one of the worst things you can do for your health. This combined with obesity and/or lack of regular, consistent and beneficial exercise can definitely lead to heart problems.

To avoid heart disease, be sure to avoid drugs and alcohol. Exercise on a regular basis, as much as you possibly can, at least and eat foods that are rich in the fruits and vegetables that are so jam packed with the vitamins and minerals your body needs to function efficiently.

African Americans are at an increased risk for heart disease. African-American men and women above the age of 50 are the target group for heart disease, and it kills people all over, regardless of age or sex, marital status or income level. If you take the necessary steps to care for yourself, eat healthy foods, maintain a healthy weight level, and stay active, you have the necessary tools to guard yourself against life threatening heart diseases.

In addition to the African American population, women seem to be at an increased risk of getting heart disease as of late. Science is still in the process of fully figuring this out, as women and men have a host of different hormones and lead completely different types of lifestyles, so finding a common determining factor has as yet proven to be rather difficult.

Simple lifestyle changes can help prevent coronary and heart diseases in people of all ages. Heart disease is not something you have to worry about if you take the proper steps to take care of yourself and your body.


Thanks for reading!

Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

Philosophy, eating healthy, working & weight loss!

Allow me to be somewhat philosophical today.

Do you ever stop and think why do you work, why do you have a job or business? Why do you get up everyday?

Is it not to better your life? Is it not to have the things you want in life and provide for your family. Is it not to be healthy, eat good food and go on long vacations?

Then why are so many people working the hell out of their life! Not even taking the time to eat properly or spend with loved ones.

Are you living to work or working to live? I mean, what's the point of working if you don't even have time to eat. Did you forget why you're working in the first place? Didn't we say it was to better your life? ...and having a better life is being the healthiest you can be.

The bigger problem is we're often doing what we're not suppose to be doing. Working where we shouldn't be working and living our lives out of purpose.

You know it's much easier to quit a job then to go through chemotherapy treatments for cancer. It's also much easier to quit a job then to have a triple bypass surgery for your heart. Again, it's also much easier to switch jobs that allow you to live a healthy life then to take insulin for diabetes.

So, if you need to lose weight and you often find yourself using work as an excuse not to exercise or eat healthy again I ask you, why are you working? Is it not to better your life? ...and if work or business isn't making your life better then what's the point.

I believe that if you're in your purpose, working where you're suppose to, you don't have to work as hard nor do you have to work all the time.

But you interrupt me and say I'm doing this for my kids!

Have you ever spoken to a child who has lost their father due to severe obesity or sickness or a child whose mom cannot play with him/her because she's too tired and sickly. Do you know what it's like to have to make excuses to the other kids at school? Don't you think they deserve parents as healthy as they can be?

But you interrupt me and say you have to put food on the table, you have to pay the bills, the rent or mortgage and if not you then who else will do it!

My reply is perhaps you're doing the wrong thing. The right thing will allow you to live your life abundantly and make time for your family and health.

So again, ponder this, if you need to lose weight or better your health and you often find yourself using work as an excuse not to exercise or eat healthy, I ask you, why are you working? Is it not to better your life? ...and if work or business isn't making your life better then what's the point.

Take a bold step to better your life and health today! You owe it to you and those around you!


Thanks for reading!

Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

The bad of fad diets!

It is not surprising that many people wonder why fad diets are bad when they seem to get results. You will find many sites on the internet claiming significant weight loss in just a few days. That type of weight loss is always temporary. It is usually 90% water which will be put straight back on as soon as your body rehydrates, which it must do if you are not going to suffer severe health problems or die.

Other fad diets are not so obviously crash diets with outrageous claims but they are over hyped diet plans that tend to be fashionable for a while and usually make a lot of money for the inventor in associated product sales. In the best cases these are good nutrition plans which will help you lose weight, but which you could probably have gotten for free from your doctor. In the worst cases they will prove so difficult to follow that you will give up after a week.

The bad of fad diets

1. Diets that promise quick and easy weight loss are usually based on eating more of one food type and none of another. These do not give the benefits that you would get from a balanced diet. They may suggest you take supplements but many supplements are not absorbed by the body unless they are taken along with the foods that the diet has banned. After a few weeks, if you stick to it that long, you may begin to develop nutritional deficiencies.

2. Fad diets are often boring and over restrictive. After the novelty of the first day or two, you will not enjoy your meals. You will then start to crave food constantly and will break the diet. You may even feel guilty, thinking it is your fault that you did not lose weight.

3. Most fad diets do not follow recommendations of the American Heart Association and similar bodies for fat levels in the diet. Often the diet will recommend high fat foods and low carbs which if taken long term, could result in heart disease. The promoters may tell you that the diet is only intended to be followed for a short time. But you probably will not reach your goal weight in that time, and then what? You either continue with a plan that is not good for your health, or stop and probably gain back what you lost.

4. Many fad diets do not help you to incorporate enough servings of fruits and vegetables in your weight loss program, or give you the variety of foods that your body needs.

5. Quick weight loss diets are just a temporary solution and do not help you to make permanent changes to your eating habits. Permanent changes are the only way to remain at your target weight once you reach it. Fad diets encourage yo-yo diet-binge cycles of fast weight loss and equally fast weight gain. This is worse for your health and your self esteem than if you had stayed overweight all the time.

Whatever the publicity materials may say, these diets will not help you in the long term. The best way to sustain weight loss is to eat a varied and healthy diet, do not do too much cardio, exercise regularly with weights or resistance and avoid fad diets.


Make it a supercalafragalistexpialadocious day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

Quick food fixes for atheletes!

Athletes are busy people. They try to balance training with work, school, family and other activities. With all these responsibilities, athletes consume a lot of energy each day. Food preparation can become a challenge but it is a challenge that athletes need to face since good sports nutrition help to adequately fuel work-outs and improve performance and recovery.

Eating well should be a part of an athlete’s overall training plan. But buying well is a requirement for eating well.

Nutritious meals begin at the grocery store. If you purchase the right ingredients, it’s a cinch to whip up a nutritious and flavorful meal. Stocking up with healthy staples is critical to good sports nutrition and will give you many options when you get home from a workout. Here are some foods busy athletes must be armed with.

Freeze Health

• Frozen foods are time-savers. Many prepackaged frozen items let you use the exact amount you need thus cutting cleaning up time. Leftovers are also instant meals on a busy night.

• Freezing is an important method of preserving most nutrients. Frozen vegetables are a lot of help because they require no washing, chopping, or peeling. Serve vegetables as a side dish, or incorporate into soups, sauces, or pasta dishes.

• Frozen fruit has longer shelf-life and are easily available if supply of fresh ones is low. Frozen blueberries, mixed berries, and mangoes can be blended into a smoothie with fruit juice and milk or yogurt or used as cereal topping.

• Chicken breasts or fish fillets that are frozen in individual packing are a good protein source for your meals. Frozen meatballs provide variation and can be easily mixed with pasta.

Pantry Staples

Canned products don’t compromise nutrition. Upon being harvested fruits and vegetables are processed to keep nutrients locked in.

• Beans that are canned are nutrient dense, and will load you with the important fuel for maximum growth and sports performance.

• Canned tuna and salmon are rich in protein and omega-3 fats, which have been shown to help conditions of cancer, heart disease, arthritis and mental health. Pasta dishes, salads and sandwiches can be given another character by including these in the recipe.

Peanut Butter is a good source of calories, and for busy athletes, an easy fill. Use this as sandwich spread and top with a banana or enjoy with carrot strips. Peanut butter is packed with healthy mono- and polyunsaturated fats and vitamin E.

Popular among athletes is the use of tomato sauce. Processed tomatoes are concentrated with protective compounds. One half-cup of tomato sauce, for instance, contains six times more of the antioxidant lycopene than a medium fresh tomato.

Tomato sauce is usually cooked with pasta which is a staple of many athletes’ sports nutrition diet. If available, use the whole grain variety because refined pasta has been stripped off of its vitamins, fiber and other nutrients. Frozen bell peppers and tuna can boost protein content of meals with tomato sauce.

A wide variety of whole grains must be explored, examples of which are brown rice and red rice. Whole grains take a little longer to cook so cook in medium batches just enough to have leftovers for the next day.

In the Fridge

Fridge wonders include prewashed and ready-to-eat salad greens and carrots, cheese, eggs, milk, and yogurt.

Soup: A mélange of quick-fix ingredients

Soups combine the textures and flavors of the different ingredients mentioned previously. Soups are not only satisfying but can contain the wide range of nutrients available in its ingredients. Soups are easy to concoct and make great leftovers.

Nutritious soups do not need endless chopping or toiling over a hot oven. Canned or frozen vegetables can make up your soup and they can be fixed on a microwave or stovetop.

To make minestrone in minutes, combine canned crushed tomatoes with chicken or vegetables broth, canned beans, and frozen vegetables. Let simmer and enjoy.

To make gazpacho, in a blender or food processor, mix vegetable juice, canned tomatoes, minced garlic, red onion, cucumber chunks, bell pepper chunks, splash of red wine vinegar, olive oil, and salt and pepper to taste. Vitamin C and other important nutrients load this combination. Gazpacho can even help decrease inflammation and oxidative stress.


Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

Increasing job productivity, eating more & weight loss!

Who says you shouldn't eat between meals?

Breakfast, lunch and dinner is just convention or culture and in most cases it's all people know but for weight loss it's better to do away with convention.

Conventional thinking makes people fat!

The direct relationship between food intake and muscular efficiency has been studied by Dr. Howard A. Haggard and Dr. Leon A. Greenberg of Yale University, among others. They recorded the results of frequent feedings on factory workers. Most accidents and errors in the factory were occurring shortly before noon and before the evening whistle. By the simple expedient of allowing the workers a mid-morning and a mid-afternoon snack hour, their output was surprisingly increased and there was a substantial drop in errors.

On such a schedule the workers were satisfied with smaller lunches and dinners.

Shortly after a meal, your muscular efficiency increases about 30%-that is, you are able to get more work out of the same amount of calories, or you are able to perform the same amount of work with less fatigue. Starches and sugars are most quickly converted into usable energy; hence the advisability of reserving sweetened fruit juices, toast, milk, or fresh fruit for your "extra" meals.

"But doesn't my stomach need a rest?" you may be wondering. "Won't five meals a day overwork it?"

Stomachs live to work. When they're empty they invest their energy in hunger contractions as a signal for you to renew the supply of raw materials. Several light meals keep your stomach happy, whereas a large, heavy meal wins only a gastric groan. So it's important to keep an empty stomach from terrifying itself by its own voracity.

Many reducers are victims of the grand matinal delusion that they're off to a splendid day if they confine breakfast to a cup of coffee. Perhaps they go lightly on lunch too, so by evening their appetite is way out of bounds and they stow away a lumberman's dinner- at just the time of day when they need it least. Moreover, they have gone through the working day at a low pitch of energy, wondering why they're tired out and "dopey" when the trouble simply is that they're hungry.

So, eat your breakfast!

Get up a little earlier, leave the dishes unwashed, take your shower the night before-anything to save time for breakfast. You are most rested and free from physical fatigue when you get up in the morning, but your muscular efficiency is at its lowest because it is 10 or 12 hours since you ate anything. A skimpy breakfast, except for short-term reducers, is an invitation to that tired feeling to dog you all day, with its unhappy by-products of jitteriness and irritability.

Let a couple of boiled eggs and maybe a slice of ham lick the no-breakfast blues. You'll even find it easier to get along with your boss or your husband or wife.

So, eat, eat, eat 5 or 6 small meals every 3-3 1/2 hours to have a more productive day and quicker weight loss results!


Thanks for reading!

Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

Self esteem and the people you hang around!

So how do you stay calm, composed and maintain self esteem in a tough environment? Here are some tips you may to consider as a starter guide to self improvement.

Imagine yourself as a Dart Board. Everything and everyone else around you may become Dart Pins, at one point or another. These dart pins will destroy your self esteem and pull you down in ways you won’t even remember. Don’t let them destroy you, or get the best of you. So which dart pins should you avoid?

Dart Pin #1 : Negative Work Environment

Beware of “dog eat dog” theory where everyone else is fighting just to get ahead. This is where non-appreciative people usually thrive. No one will appreciate your contributions even if you miss lunch and dinner, and stay up late. Most of the time you get to work too much without getting help from people concerned. Stay out of this, it will ruin your self esteem. Competition is at stake anywhere. Be healthy enough to compete, but in a healthy competition that is.

Dart Pin #2: Other People’s Behavior

Bulldozers, brown nosers, gossipmongers, whiners, backstabbers, snipers, people walking wounded, controllers, naggers, complainers, exploders, patronizers, sluffers… all these kinds of people will pose bad vibes for your self esteem, as well as to your self improvement scheme.

Dart Pin #3: Changing Environment

You can’t be a green bug on a brown field. Changes challenge our paradigms. It tests our flexibility, adaptability and alters the way we think. Changes will make life difficult for awhile, it may cause stress but it will help us find ways to improve our selves. Change will be there forever, we must be susceptible to it.

Dart Pin #4: Past Experience

It’s okay to cry and say “ouch!” when we experience pain. But don’t let pain transform itself into fear. It might grab you by the tail and swing you around. Treat each failure and mistake as a lesson.

Dart Pin #5: Negative World View

Look at what you’re looking at. Don’t wrap yourself up with all the negativities of the world. In building self esteem, we must learn how to make the best out of worst situations.

Dart Pin #6: Determination Theory

The way you are and your behavioral traits is said to be a mixed end product of your inherited traits (genetics), your upbringing (psychic), and your environmental surroundings such as your spouse, the company, the economy or your circle of friends. You have your own identity. If your father is a failure, it doesn’t mean you have to be a failure too. Learn from other people’s experience, so you’ll never have to encounter the same mistakes.

Sometimes, you may want to wonder if some people are born leaders or positive thinkers. NO. Being positive, and staying positive is a choice. Building self esteem and drawing lines for self improvement is a choice, not a rule or a talent. God wouldn’t come down from heaven and tell you – “George, you may now have the permission to build self esteem and improve your self.”

In life, its hard to stay tough specially when things and people around you keep pulling you down. When we get to the battle field, we should choose the right luggage to bring and armors to use, and pick those that are bullet proof. Life’s options give us arrays of more options. Along the battle, we will get hit and bruised. And wearing a bullet proof armor ideally means ‘self change’. The kind of change which comes from within. Voluntarily. Armor or Self Change changes 3 things: our attitude, our behavior and our way of thinking.

Building self esteem will eventually lead to self improvement if we start to become responsible for who we are, what we have and what we do. Its like a flame that should gradually spread like a brush fire from inside and out. When we develop self esteem, we take control of our mission, values and discipline. Self esteem brings about self improvement, true assessment, and determination. So how do you start putting up the building blocks of self esteem? Be positive. Be contented and happy. Be appreciative. Never miss an opportunity to compliment. A positive way of living will help you build self esteem, your starter guide to self improvement.


Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com