9 ways to spend less time in the gym!

If you love being a gym rat and hanging around the gym 24/7, this may not be for you. But if you're somebody who's looking to cut down the time they spend at the gym, you have found a goldmine!

The simple techniques below can be implemented immediately into your next workout. Not only will they let you experience better results but you'll also have more time to concentrate on the other important areas of your life.

1.Cut the chit-chat – You don't come to the gym to talk about last nights episode of Prison Break or who is the all time Mr. Olympia, you come to the gym to train. If people approach you to talk, start wearing earphones. Unless they have a really important question they won't bother you anymore.

2.Plan your workout – Don't come into the gym unprepared. “Not planning is planning to fail”. Make sure you plan your workout before you enter the gym so you know exactly what your going to do. This will let you concentrate on pumping iron rather then wondering what exercises to do.

3.Cut the amount of breaks – If you find yourself constantly going out of the weights room to the drink tap, your wasting time and losing precious pump. Start bringing a large bottle of water with you to eliminate the need to go to the drink tap, unless you need a bottle re-fill.

Another way to cut the amount of breaks you have is to turn off your cell phone while working out. Not only does receiving a call interrupt you, it annoys people around you. You can always call people back once you finish your workout.

4.Reduce rest time between sets – Unless your power lifting, you don't need 5 minutes rests between each set. As a bodybuilder doing 8-12 reps you only need 90 seconds for your breathing to get back to normal and lactic acid to clear from your muscles. Anymore then 2 minutes and your just wasting time and losing your pump.

5.Use Supersets – Supersets are when you do one exercise after another without rest for opposite muscle groups. eg. bench press followed by bicep curls. If your interested in doing supersets, I suggest you learn more about them as there isn't enough space to cover them well enough here.

6.Don't hit the same muscle angle with a different exercise – There is no need to do bench press, DB bench press, and machine bench press all in one workout. All three of these exercises target the same muscle angle, so you should only use one of these exercises instead of all three and you'll still get the same desired result. By using one exercise instead of three, you'll save time by not needing to wait for machines to free up and not needing to constantly adjust the weights on a barbel or keep switching to different sized dumbbells.

7.Train at off-peak hours – This is a no-brainier, if you have the opportunity to train in the morning, early afternoon or late at night when the gym is near empty, you'll save heaps of time by having instant access to unused machines, benches, and treadmills.

8.Use more machines – All you hardcore bodybuilders will argue that free weights kick ass over machines, and I agree with you 100%. I'm suggesting that if you're pressed for time, you should use more machines then free weights. Its a lot faster to change a pin on a machine then load and unload barbells with plates and then secure on collars.

9.Focus – Focus on the reason you came to the gym. I'm assuming your answer may be 'to have a great workout'. To achieve that goal you must focus on what matters to you until you finish. While your working out try not to think about the amount the guy over there is benching or whether you should start flirting with that hot girl doing lunges. Instead you must focus on your own workout and you will not only have the right mindset to lift intensely, but you'll finish your workout faster too!

If you implement just a few of these techniques, I guarantee you're time at the gym will be more efficient and more effective.

Make it a great day!

Chris Walker

Kitchener's Weight Loss 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/

Gout Diet May Help You Lose Weight!

Gout, while not deadly, is a very painful condition. If it is left untreated it can cause serious tissue damage. Gout is a form of arthritis. The cause of gout is buildup of small crystals in your joints. These crystals are comprised of uric acid.

When there is a buildup of these uric acid crystals, there can be intense pain, swelling, inflammation, and redness. Usually the kidneys regulate the levels of uric acid in our bodies. When the kidneys fail to regulate the uric acid, is when gout can strike. The kidneys may not properly regulate the uric acid for any one of the following reasons: Trouble with kidneys, change in types of foods consumed, change in weight, illness, certain medications being taken, etc…

The excess uric acid can be linked to something called purines. Purines are found in certain types of foods that we consume. Some foods have higher levels of purines than others. Since the food containing purines causes the excess uric acid, one way which gout can be controlled is by going on a gout diet.

There has been much research done in this field. If you are prone to getting gout, then you should avoid the foods which contain high and significant amounts of purines. Foods high in proteins have also been linked to gout. In fact, it has been found that people who eat a lot of meat and/or seafood are at a greater risk of getting gout.

If you have gout, these are the foods that you should avoid while on a gout diet: Herring, mussels, smelt, sweetbreads, anchovies, mutton, veal, bacon, liver, salmon, turkey, pâté, goose, haddock, pheasant, and scallops. You should also avoid foods, like bread, that contain yeast.

You should also steer clear of beer, since yeast is used in making it. You should also not drink alcohol while on a gout diet either. Also, you should try to avoid foods and drinks that contain high fructose corn syrup, including soft drinks. Diet soft drinks should be okay to drink; just make sure you read the label.

When on a gout diet you should try to eat more fresh fruits and vegetables. You can also eat whole grains. Protein consumption should be limited to 15% of your daily diet. You should only eat lean protein. This would include skinless chicken and turkey.

You should try to avoid red meat. While on a gout diet, you also want to limit your fat intake. Fats should not exceed 30% of your daily calories. Only 10% of your calories should come from animal fat.

By watching what you eat while on a gout diet, you should be able to prevent an outbreak. It is always important to seek medical advice and diagnosis if you believe you have gout. Your doctor will also probably prescribe medication to help control gout, if you have it. As you can see just being on a gout diet you may lose weight.

Make it a great day!

Chris Walker

Kitchener's Weight Loss 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/

Gluten Free Diet And You!

There was a time when having to eat a gluten free diet, meant a severe limitation of tasty choices. However, because of the rise in awareness for the need of gluten free products, manufacturers are stepping up their efforts to produce gluten free products. In fact, there are more gluten free products available now then there ever have been. Manufacturers will probably increase the numbers further as time progresses. If you do have to go on a gluten free diet, you don’t have to worry too much about giving up your favorite foods. Chances are you’ll be able to find a gluten free substitute. If you can’t, there are a lot of quality gluten free recipes on the internet.

What is gluten?

Gluten is certain type of protein. Gluten is found in foods such as rye, wheat, and barley. Because most breads and cereals make use of these foods, they usually also contain gluten. Just because the food is a grain, doesn’t necessarily mean it contains gluten. For example, wild rice, corn, buckwheat, millet, amaranth, quinoa, teff, soybeans and sunflower seeds don’t contain gluten.

There is some controversy surrounding oats. There is conflicting reports about oats. Many processed foods contain gluten, because it is used as a food additive by many food manufacturers.

Who should be on a gluten free diet?

If you suffer from an autoimmune disorder of the small intestine, called celiac disease, you will most likely be put on a gluten free diet. Celiac disease is often misdiagnosed as irritable bowel syndrome. Some people have the disease but don’t really show any outward symptoms. The most common symptoms of Celiac disease include: Chronic diarrhea, the inability to gain weight, unexplained iron-deficiency anemia, bone or joint pain, arthritis, depression or anxiety, tingling numbness in the hands and feet, seizures, canker sores, missed periods, itchy skin rash, and fatigue.

There are some people who suffer from fibromyalgia who claim a gluten free diet has helped alleviate some of their symptoms. If you suffer from fibromyalgia, you should discuss this option with your doctor. You may get some resistance from your doctor, because at this time, there hasn’t been any major research into the effects of a gluten free diet on firbromyalgia. If you really want to try it, ultimately, it will be your decision. You just have to make sure with your doctor that you have no health issues that would preclude you from going on a gluten free diet, clear it with your doctor first.

People with diabetes may benefit from a gluten free diet. You have to be careful about going on a gluten free diet if you have diabetes. A lot of gluten free products add extra sugar or extra fat to make them taste better. It is extremely important you talk about going on a gluten free diet with your doctor or nutritionist before you consider going on a gluten free diet.

If your doctor says you have to go on a gluten free diet, or you want to and your doctor says its okay, then you will have many food choices still available to you. You just have to look at labels carefully. Manufacturers are producing more and more gluten free foods. If you have a craving for something that isn’t gluten free, there are plenty of gluten free recipes on the internet. There are also many gluten free diet cook books available too.



Make it a great day!

Chris Walker

Kitchener's Weight Loss 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/

Easy Oatmeal Pancake!

Here's a great pancake breakfast recipe! Enjoy!

Easy Oatmeal Pancake =

Makes about 10 pancakes
1½ cups milk
1 cup Quaker oats
¾ cup sifted all purpose flour
¼ cup oat flour or oat bran
2 tablespoons sugar (or equivalent in sugar substitute)
1 tablespoon baking powder
1 teaspoon salt
2 eggs, beaten
¼ cup melted butter or margarine


Pour milk over oats and let stand for 5 minutes. Sift together flour, sugar, baking powder and salt.

Lightly stir eggs into oats mixture. Add dry ingredients and butter, stirring until combined.

Ladle in batches on to a greased or non-stick griddle or frying pan and cook until tops are bubbly and edges look cooked. Turn over and finish cooking the other side.


Make it a great day!


Chris Walker

Kitchener's Weight Loss 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/

Colon Cleanse Detox And Lose Weight!

Are you interested in a body colon cleanse? If you keep your colon healthy, you take a major step to detoxify your body. The pollution and toxins that enter our bodies eventually make their way to the colon. The body tries to eliminate these unwanted wastes, but is often unable to get rid of them all. Over time, these toxins build up to unhealthy levels and overwork the body’s other natural systems. Left unchecked, this can manifest itself in various diseases and other unhealthy conditions. That is why it is important to, from time to time, do a body colon cleanse.

One of the most popular body colon cleanse programs out there is the “Master Colon Cleanse” also known as the lemonade diet. This program was developed more than 50 years ago by Stanley Burroughs, a leader in the alternative medicine field.

This body colon cleanse program is followed for 10 days. During the period you are on the cleanse, you do not eat any food and drink only the special lemonade. You need to drink 10 servings a day of the following recipe (makes 1 gallon):

Juice of 5 lemons
1 ¼ Cup of organic Grade B maple syrup
1 tsp. Cayenne Pepper
10 cups of water

Shake or stir and you’ve got the beverage that is going to sustain you on this body colon cleanse program. You can substitute lime juice for lemon juice to alter the taste, but make no other changes.

The only other thing you need to know about the Master Cleanse diet is that you should drink a quart of lukewarm water mixed with 2 tbsp. of uniodized sea salt first thing in the morning and have an herbal laxative tea (found in most grocery stores) before retiring at night.

You should know that you are going to be in the restroom a lot, especially on the first days, of this diet. Do not do the body colon cleanse when you are traveling or are otherwise not able to use the restroom whenever you want. Think about it, if you are cleansing the colon, all that waste has got to go somewhere.

You may also find that you get slightly ill with a cold or flu when doing the master cleanse. Don’t stop the diet because of this. You are stirring up a lot of toxins in your body and when this occurs, you are likely to get somewhat ill. However, after you finish the cleanse, you are likely to not get nearly as sick in the future.

For best results, repeat the cleanse every six months. When you do the cleanse regularly, the side effects aren’t as severe the second time and beyond.

The body colon cleanse is not a diet. While you will probably lose 8-15 pounds doing it, the primary purpose is to clear the toxins from your body. You will probably find that you gain some of the weight back shortly after you finish the cleanse.

If you want to purify your body of toxins, you should try the body colon cleanse.


Make it a great day!

Chris Walker

Kitchener's Weight Loss 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/

An In-Depth Review of the Door Gym!

When it comes to fitness equipment, I think that most of us are probably looking for something that is simple and easy to set up and use, and something that doesn't take a big chunk out of our wallets. With those criteria in mind, I did my research and learned that one of the most popular pieces of fitness equipment on the market today is the Creative Fitness Door Gym. If you're like me and ease and affordability are what you're looking for, then you could do far worse than this useful and inexpensive device.

Three chief features of this outstanding little piece of workout ware are the low cost, the ease of use, and the tremendous convenience it provides. This versatile fitness device can be set up in less than a minute on just about any door frame, and the ingenious design of the Creative Fitness Door Gym allows you to work out in the convenient setting and privacy of your own home or office. Since it requires no permanent fasteners, you can carry it from home to work -- then back home again -- and set it back up in just a matter of seconds.

In essence, the Creative Fitness Door Gym is a strong, padded pull up bar that mounts easily and securely in practically any door frame. It attaches without any screws or bolts or the like, so you don't have to make it a permanent fixture. That means the device is small, portable, and simple to install and use. I've got to say, I was initially concerned that a piece of fitness equipment this inexpensive wouldn't be sturdy enough for me to use and still feel safe. Once I received the unit and installed it, all of those concerns melted away. The Creative Fitness Door Gym is very well engineered and solidly constructed, so you shouldn't have any concerns when using it to help get yourself in shape.

The principle behind the Creative Fitness Door Gym is that it uses your own body weight for resistance. According to the manufacturer, it is capable of safely supporting up to 300 pounds. In addition to the traditional pull up bar, this wonderful piece of workout gear includes two special grip handles that are set up so that you can also work out with your palms facing together, which is a good method for isolating muscles in the middle of your back. That's a wise little addition that further extends the value of this low cost, easy to use, effective fitness device.

The makers of the Creative Fitness Door Gym also say that the unit can be placed on the floor and used to help enhance push ups as well, but to be honest, this isn't a particularly big selling point. Instead, if you just simply stick to the primary function of the device, you will certainly find it to be a well constructed, sturdy, and useful piece of workout equipment that makes it well worth the very affordable price.



Make it a great day!

Chris Walker

Kitchener's Weight Loss 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/

How to Get Flat Abs in Only 30 Days!

Do you suffer from a gut that just won’t stop? Well, you don’t have to put up with this condition. With some hard work, you can get flat abs in just 30 short days.

The key to flat abs is is a regimen that works all of your abdominal muscles. You should do the following exercises a minimum of four times a week for four weeks if you want to get flat abs in just one month.

You will notice that none of these exercises to get flat abs in 30 days requires any special equipment. You can do the entire workout on your floor needing only a bottle of water.

First, you will do belly rolls. These work your vertical ab muscles. What you do is sit with your legs bent, feet flat on the floor with your arms straight in front of you. Exhale your breath and roll back until your lower back touches the ground. Then inhale and roll back up.

You will want to repeat the belly rolls 15 times and then do this variation: when you exhale, roll your body back until your shoulders touch the ground. Repeat the shoulder belly rolls 15 times as well.

Next up is tummy curls. These work your horizontal ab muscles. What you will do is lie on your back and bend your knees at about an 80 degree angle. Raise your feet slightly higher than your knees. Lift your rear end and roll back to your shoulder blades. Inhale and then roll to your tail bone without letting your butt touch the ground. Repeat the tummy curls 20 times.

The third exercise is the cross crunches which help out your waist. You are going to use a 1 liter bottle of water to do this exercise. Lie on your back with your knees bent at a 90-degree angle with the floor and cradle your left hand behind your head. Hold the water bottle in your right hand. Lift your head and shoulders off of the ground and reach across your body, so the bottle is outside your left knee. Repeat 20 times before switching sides and doing it another 20 times.

Tailbone lifts are the next exercise and they work your lower ab muscles. What you are going to do is lie on your back, arms stretched straight over your head and legs fully extended and crossed in the air. Exhale as you lift your tailbone, and then slowly lower your back as you inhale. Resist the urge to just drop on the way down. Do this exercise 30 times before moving on.

The final exercise is inverted crunches. These work your lower back muscles. To perform this exercise, lie on your stomach, arms in front of you as if flying. Exhale and lift just your right arm and left leg as high as you can. Then inhale and lower your leg. Switch off, lifting your left arm and right leg. Alternate sides, doing 20 lifts on each side. As a final step, lift both arms and legs 20 times.

If you want to get flat abs in just 30 days, you will follow this exercise regime diligently for a full month. Remember to schedule in the exercises at least four times per week.

While there are no magic cures for getting rid of belly fat, flat abs in 30 days is not an impossibility with the right amount of work.


Make it a great day!

Chris Walker

Kitchener's Weight Loss 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/

Ephedra Diet Supplements The Legal Challenges Continue!

Ephedra diet supplements are also known as ma huang. They are a strong stimulant found in popular "herbal phen-fen" weight loss products. Despite it's widespread use in over-the-counter weight loss pills, there is only limited evidence that it promotes weight loss. However, some studies, as well as tens of thousands of satisfied ephedra users, claim they support its use.

What is the status of Ephedra Diet Supplements in the United States? In 2008, the Food and Drug Administration (FDA) announced that ephedra diet supplements are banned. The FDA first published a rule on February 11, 2004 which declared dietary supplements containing ephedrine alkaloids present an unreasonable risk of illness or injury. After a long fight with the supplements industry, the FDA was finally able to ban ephedra diet supplements.

The FDA acted after it received over 800 reports linking ephedra with dizziness, headaches, chest pain, psychosis, seizures and strokes. Some states banned the stimulant before the FDA acted. They claimed that when ephedra is taken regularly in weight loss supplements, your body stays in an unnaturally high gear and there is risk for heart palpitations and heart attacks.

The ephedra diet supplements manufacturers did not go down without a fight. In fact, two manufacturers made a last ditch effort to have the US District Court in New Jersey enter a temporary injunction to prohibit the FDA from enforcing the rule. But the court ruled that it would not stay the rule immediately and asked that the parties submit additional briefs. So, the saga continues though the pills are not currently permitted.

Many dieters loved ephedra diet supplements because they could lose weight without diet or exercise. Clinical studies showed that ephedra products worked on non-exercising people. There are very few supplements in the world that work without exercises. In one study subjects lost 10 pounds of fat in 6 weeks from taking 20mg of ephedrine, 200mg of caffeine and 325mg of aspirin 3 times a day without doing any exercises.

Ephedra occurs naturally in the central nervous system. It is a stimulant obtained from the Ephedra equisetina plant, but is now made by chemical synthesis. It is a white crystalline product soluble in water and very soluble in alcohol. It is closely related to methamphetamines, although much less potent and longer acting.

Sometimes ephedra diet supplements are combined with caffeine and aspirin to help dieters reach their weight loss goals more quickly.

Now that ephedra diet supplements are banned, products made with “ephedra leaves” are being marketed. But many dieters are finding that these products are no substitute for the real thing. Ephedra leaves are legal, but many claim they are completely ineffective.

The battle over ephedra weight loss supplements is not over. While it is currently illegal to sell the substance, the manufacturers and the dieters are fighting back to make ephedra weight loss supplements legal once more.


Make it a great day!

Chris Walker

Kitchener's Weight Loss 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/

Pilates State of Mind!

Pilates mind is the state of mind you get into during a Pilates workout. Think of it in much the same way as you think of the state of mind a person is supposed to have during yoga. Not quite like the runner’s high, Pilates mind is more a tranquil, refreshed state of awareness.

Do all who perform the exercises experience Pilates mind? Undoubtedly, no. Just as some people can run 5 miles without experiencing that sense of euphoria that can come from prolonged aerobic exercises and some people never quite get into the meditative aspects of yoga, not everyone will experience the serenity and sense of well-being that Pilates can give you.

Maybe that means Pilates just isn’t the ideal workout for them. Or maybe it just means that they’re not approaching the exercises in the right way. Because Pilates is an ideal exercise that can benefit everyone who tries it.

To fully experience Pilates with your mind and body in sync, it’s necessary to approach the Reformer machine (or your resistance bands, or simply the movements if you’re using no props) with a certain attitude.

Rather than the way a body builder might face that weight machine and start pulling and lifting, grunting and groaning his way through a set, let a sense of calmness come over you. Pilates is probably the most gentle and least strenuous workout you can do, with few repetitions necessary to get the benefits, so you’re not facing an agonizing session.

Try to develop a Pilates mind by taking deep, cleansing breaths before you begin and by breathing steadily and evenly throughout your workout. Much like yoga, the exercises you do will be more effective if you breathe properly.

As you do each movement, concentrate on doing it slowly and evenly. Feel your muscles relax and contract as you work your way through the Pilates movements. Aside from being low-impact, awareness of what you’re doing is a chief difference between Pilates and yoga, and many other exercises.

Rather than aerobics or other types of high-impact workouts where fast movement is the key to burning fat and calories and training your muscles, with Pilates you need to focus on each slow and controlled movement. If your movements are fast and erratic, you’re doing them incorrectly. And if you do them incorrectly, you won’t get the full benefit.

Develop a Pilates mind by imagining that you can feel your muscles lengthening and contracting. With each movement, you can feel yourself growing stronger as your muscles tighten and become more efficient. The more you concentrate on exactly how you move and with what intensity, the more you’ll develop an attitude of awareness.

If you do that, your Pilates workouts will do more than tone your body and strengthen your core muscles. Soon, you’ll find yourself looking forward to Pilates because you will feel stronger after each session, and not just physically. Once you learn to use your Pilates mind, you’ll find yourself mentally refreshed and relaxed after each workout, too.


Make it a great day!

Chris Walker

Kitchener's Weight Loss 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/

Mango Protein Smoothie!

Just thought I'd leave you with a great shake recipe today!

Mango Protein Smoothie

1 cup frozen mango cubes
1/2 cup organic vanilla yogurt
1/2 cup cold water
1 scoop vanilla whey protein powder

Using the measuring spoon, scoop 1/2 cup of yogurt directly from the yogurt container and put it in the blender. Fill the measuring spoon with 1/2 cup water and put it in the blender. Using the measuring spoon, put 1 cup of mango into the blender. Add 1 scoop of whey protein powder. Blend until smooth. Pour into a glass or travel mug and serve.


Make it a great day!

Chris Walker

Kitchener's Weight Loss 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/

5 Super Foods for Super Weight Loss!

Experts say there are two basic categories of foods that can be considered "keeping it off superfoods" because they fill your tummy without piling on the calories: fruits and vegetables. And the nutrient that gives fruits and vegetables that 'staying power?' Fiber. So, if fruits and vegetables are the "keeping-it-off superfood groups," fiber may well be the "keeping-it-off super-nutrient." Protein is another super-nutrient. It's becoming more scientifically accepted that protein may help to curb appetite. Protein also offers staying power, and can slightly boost your metabolism in the process. But it's imperative that you choose your proteins wisely, because like all other foods, if you're eating more than your body needs, it'll show up on the scale as a gain, instead of a loss.

The following superfoods are smart, low-calorie choices that will benefit your weight loss efforts:

Green Tea - Researchers suspect that the catechins (helpful phytochemicals) in green tea may trigger weight loss by stimulating the body to burn calories and mildly decrease body fat. So indulge in either a hot cup or a nice tall iced glass of green tea.

Broth- or tomato-based soup - Soups can help reduce hunger before meals and increase your feeling of fullness.

Low-calorie green salads - Having a low-calorie salad - which is not defined as one that's loaded with croutons, high fat dressings, and cheese - as a first course can help you feel full, thereby reducing how much you eat with your main course. Wisely choose your ingredients, and its high fiber content can be the key to helping you fight cravings later in the day.

Yogurt - Including dairy products as part of your healthy diet may promote your weight loss efforts. Choosing a light yogurt may help you fight off hunger pangs due to its combination of protein and carbohydrate.

Beans - A great combination of fiber and protein, beans help you feel full longer, which means they may work to curb your between-meal appetite.

Water - Water is your body's lifeblood, and you should be drinking it through your day. It's a great no-calorie beverage, and you can get it by drinking unsweetened tea, flavored unsweetened mineral water, regular water with lime or lemon, or even in your cucumber. In addition to helping flush toxins from the body, it can also help you feel full. So when those hunger pangs strike, try drinking a glass of water before grabbing that snack.

High-Fiber, Whole-Grain Cereal - Whole grains in general help boost fiber and the nutritional value of your meal. One of the easiest ways to give your daily diet a whole-grain boost is to have a bowl of higher-fiber whole-grain cereal as breakfast or a snack.


Make it a great day!

Chris Walker

Kitchener's Weight Loss 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/

What to Look for in a Fitness Program!

Nearly any trainer you run into has his or her own fitness program. Some recommend that you work out a little every day. Others advise every-other-day. And still others advise totally different systems. To find out what works best for you, here are some tips.

Overall Plan

Look for a program that looks at your overall health, not just certain body parts like abs, thighs or stomach reduction. Focusing on certain parts is one thing during an exercise set, but not for an entire program. Your entire body needs to work together.

Also find one that boasts plenty of successful clients. Check with the Better Business Bureau to make sure the company and / or fitness center is sound and doesn’t have a lot of complaints filed against them. Ask for client testimonials and / or references and follow up, checking to see if the people are still happy with their initial comments and results.

Long-term Costs

Joining a fitness program that requires special expensive meals or joining an expensive fitness center with an indoor track pool, sauna, hot tub, health-food cafe and more can be fun at the beginning. But make sure to look at the big picture. Make sure that during times of the year when things tend to get difficult that you plan ahead and have money to pay for your special meals and membership, setting aside a little each month along the way. If unsure, you may want to only commit to a monthly membership for awhile, instead of an annual membership, or choose a program or gym that offers much less for your first year or so.

And note that most often those expensive programs and health centers sell day passes or monthly rates. So you could reward yourself with one of those choices once in awhile. And go the cheaper route with a local gym, YMCA or local hotel pool membership, and free or less expensive fitness program during regular times.

Location, Location, Location

Just like in real estate, location is important with fitness programs. If your fitness program involves a gym or other fitness center, spend at least a week driving back and forth as a guest to make sure it’s within your scope of driving each day. Check times you need to travel, the time it takes to get there and back, safety of the area and parking availability. Ideally you need a safe place nearby your home or office and one with plenty of parking, night lights in the parking lot if needed and one without a heavy traffic flow while you’re trying to get back and forth.

So take time to check out fitness program and centers before making commitments. Making fit decision can help you reach your fitness goals on time – all the time – not just during initial months until your money runs out. Shape up your fitness program choices to get your own self in shape.


Make it a great day!

Chris Walker

Kitchener's Weight Loss 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/

Attack Your Goals with a Plan of Action!

Creating positive goal statements is the first step towards meeting them. However, to advance in your plans, you need to think strategy. You need to set up a plan of action in order to attack your goals one by one. Here’s how.

I. Get Organized

Begin by finding a place for all of your new fitness information, gear, equipment, health foods and beverages and any other fitness-related items. Take a time out, if necessary, to remove unhealthy junk foods from cabinets and rearrange your foodstuffs so that you have a special cabinet or shelf area just for your special snack bars, shake powder, supplements, recipes, measuring tools and other fitness aids. Likewise, make room in your family room or other area where your fitness gear and equipment will go. De-clutter by tossing old outdated magazines, clearing away old toys and junk. And get a new storage bin for your hand weights, exercise mat and jump rope. Set up a smaller storage unit on top for your fitness cassettes and videos. And set up a special drawer or other storage unit for your fitness information; gym hours of operation, current monthly fitness class schedules, fitness logs, notebook, journal, audio cassettes, video tapes, DVDs, program literature, etc.

II. Review Your Program Materials

Next give your programs materials a thorough once over. Jot down any notes as you go along in a separate notebook. Place other materials in a folder; supplemental information that comes with your program, gym, equipment, etc. Listen to any audio components, read any instructions for equipment, watch any video tutorials. And review what your physician has shared with you about your health and fitness.

III. Study Your Competition

Then check out what your fellow fitness enthusiasts are doing as if you were in competition together. I.E. they are successful and you want to get up there and compete with fitness on their level, too. So read the mini-case studies that often accompany fitness program and gym advertising and program packages. And read fitness success stories in library books, print magazines, online forums and articles. Gather information to jot down in your notebook about what works best and what doesn’t for these success cases to prepare yourself.

IV. Plot Your Action Plan

Based upon your initial research and studies of what your physician has said, any fitness information you have and case studies of the competition, plan a strategy for your fitness success. Your plan should include what to do each day, how often, and how to measure results. For example, an action plan may include something along these lines:

- Meet with my fitness trainer once a week to set goals and measure progress.
- Meet my daily goals we’ve established including exercising, healthy eating and journaling.

OK, time to move! Don’t delay your fitness success any longer. Take charge and attack your goals today.


Make it a great day!

Chris Walker

Kitchener's Weight Loss 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/

Overcoming Advanced Fitness Challenges!

As you continue along trying to meet your fitness goals, many things can and often do happen that can trip you up. These can range from money-related matters to time-related issues and much more. Let’s take a look at popular fitness challenges and see how to overcome them head on in order to still meet goals successfully and not get off track.

Time

Not enough time to work in gym time is one of the top fitness stoppers. This can generally be overcome with better planning, organization and prioritizing. So pick up a planner at your local office supply store or start using yours more and more effectively.

Organize your days, weeks and months and set up priorities each day. For example, get up an hour earlier each day and go to the gym at that time. Skip on hour of television each night to listen to motivational audio files while you’re preparing the next day’s healthy menus and foods. And schedule in a pit stop at the market for fresh fruits and vegetables with your other weekly errands like going to the bank and post office.

Money

Other top challenges that arise include lack of funds in the budget. This can affect being able to continue with your fitness club or gym membership, getting new clothes in smaller sizes as you drop weight, getting special foods and beverages to go with your fitness program and more. To help combat this you can borrow books, videos, cassettes and other aids from your local library & check online for free resources on not only fitness but on topics like: money management, how to make extra money in your spare time, recipes for healthy meals and snacks, sewing your own clothes and keeping positive during difficult times.

Also don’t be afraid to discuss your financial problem with your gym or fitness center owner. You may be able to take a time out and continue your membership later when things pick up, or you may be able to continue at a different plan with a lower rate, or you may be able to cancel and have any penalty waived with a letter.

Boredom

Dull or overused routines can result in boredom. So can lack of progress. So pump it up! Ask a trainer at your gym to help design a new program for you. Hire a trainer for a day. Grab a book or video and add their routine to yours. Increase your reps. Increase weights. Enroll in a new class.

Self-Focus

Step outside your self and look around. Sure, it’s wonderful to get fit. But are others there struggling? DO you see newcomers having difficulty figuring out the equipment, for example? Give back. Help others by helping yourself. Be a friend; make a friend…work together.

Backwards Progress

Get help! You may be eating the wrong foods, drinking the wrong beverages, not working out right or any number of things. Seek help on fitness forums, with a trainer at your gym, with your physician…anywhere and everywhere until you get help.

So don’t give up the fitness ship! Plug away at challenges that come up. And get to goal!



Make it a great day!

Chris Walker

Kitchener's Weight Loss 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/

Overcoming Initial Fitness Challenges!

Sometimes rough roads turn up along even the best fitness course of action. These rough challenges can cause you to alter speed and direction, just like real bumps in pavement for vehicles. So let’s see how to maneuver your way around them so that you can continue along on your path to success.

Negativity

Negative comments from others can be challenging, especially during initial planning and action stages and during stagnant times when there seems to be no apparent progress. First of all, understanding why these comments occur can help you pass right on by these bumps in the road.

Generally, negative comments come from a couple of different types or groups of people. One group includes fitness trainers and others who actually work at the gyms and fitness centers for regular pay.

These people often have a couple of things on their mind which reflects why they’re being negative with you: (a) they’ve read maybe an issue or two of a fitness magazine and think they know everything, when they don’t (b) they’ve not been properly trained themselves and do not have reliable information to offer sound comments and feedback about what you are doing (c) they want your money and by steering you away from what you are doing and having you rely on them means more money for training dollars, stuff you can buy at the gym (power bars, shakes, courses with fees, etc.) and extra gym time on your membership, etc.

Another type of people who offer negative comments are feeling different emotions because of you and your fitness plans. They often include things like (a) jealousy because they wish they could do what you’re doing but for whatever reasons aren’t (b) ignorance; i.e. they’ve also read a couple of fitness magazines and think they know everything, especially what’s right for you (c) low self-esteem and fear; i.e. deep down inside they want you to fail so that they can feel superior and / or they do not want to get in there and get fit, too. It’s hard work and few want to bother.

Positivism

Combat the negativity with positivism. Here are a couple of tips:

- Start taking and cranking up the volume on your MP3 player.

- Tell trainers and others there, “Thanks for the interest but…” and briefly explain that you must follow the plan your physician helped you map out and need to get back to work at it now because your schedule is full.

- De-stress by jogging or running, try a change of pace and bike outdoors or work out at home or during a different time once in awhile.

- Rant on fitness forums, then get back to your workout.

Don’t give up, though, and give in to the negativity. Keep up your spirits and take care of yourself. Eventually the others will turn away and focus on others – or maybe follow your lead and focus on their own improvement plans. Now that would be a win-win!

Make it a great day!

Chris Walker

Kitchener's Weight Loss 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/

Taking Charge and Managing Your Goals!

Developing a good measurable set of goals is great. Making out an action plan of attack is even better. Now it’s time to manage your plans. And a good place to start is with good management tools.

Fitness Logs

Your local library is a good place to start for management tools. Check out fitness log books to see which type appeals to you most, which works best with your fitness goals. And use the computer to search the Internet for fitness log sheets and software like Microsoft Word and Excel to create your own spreadsheets logging your workout equipment, reps, times, etc. and to make food diaries and fitness journaling pages.

If you are using a special program like at eDiets or Body for Life, your program may already have logs for you to use, so ask and conduct a little research. Gyms and fitness centers also generally have their own generic log sheets you can use to note equipment, reps, time, daily intake of foods, etc. And your physician may have log sheets for you as well. So look around before heading to the store to buy something. If you do need to shop, check pricing at eBay and Amazon for new and excellent used logs that have never been written in before.

After you determine which log to use, make it handy to use both at home and to take with you to the gym daily. Keep a gym bag or other type of carry all by the door with your log book inside with a pencil that has an eraser, for example. And use it every day, except if you have a day of rest in your plans each week, like many programs feature.

Planning Calendars

Log books are great, but you need to coordinate your activities with your daily planning calendar so that you make sure to fit your fitness into your everyday life. One top way to do this is to map out your fitness plans by keying them into a computerized calendar like Microsoft Outlook offers and printing them out as needed. Outlook also allows you to set up tasks to repeat on a regular basis (daily, weekly, monthly, etc.), great for logging exercise classes.

Another excellent calendar system is by Franklin Covey. They have software planning systems that are compatible Outlook and handheld units. Plus they have a wide variety of print planning systems for all budget ranges. As with your searches above, check availability on eBay and Amazon before buying directly form a local store.

Then follow up daily, planning and putting your plans into action with exercises each day. Monitor your plans, get help as needed, revise and keep on completing daily tasks. And before you know it, your 12 months will be up and you’ll have conquered your goals – at least most of them hopefully. If not, get help, revise and go forth again for a new and better year. If so, make sore and continue. Either way, take charge!


Make it a great day!

Chris Walker

Kitchener's Weight Loss 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/