Why New Year's Resolutions Don't Work - How to Set the Right Goals

http://www.BeyondFitnessSolutions.com

NJ Personal trainer and fitness coach Carey Yang explains why New Year's resolutions fail, why you hold the key to solving the New Year's Resolution Syndrome, and how to set the right goals.

Sign for your FREE 'Jump-Start Your Body' Workout and Nutrition program or request your complimentary fitness consultation in Northern New Jersey at http://www.beyondfitnesssolutions.com.


"Denville, NJ" "Boonton, NJ" "Montville, NJ" "Kinnelon, NJ" "Mountain Lakes, NJ" "Rockaway, NJ" "Randolph, NJ" "Succasunna, NJ" "Chester, NJ" "Morristown, NJ" 'Mendham, NJ" "Madison, NJ" "Chatham, NJ" "Short Hills, NJ" "Sparta, NJ" "Hackettstown, NJ" "Montclair, NJ" "Wayne, NJ" "Bedminister, NJ" "Basking Ridge, NJ" "Bernardsville, NJ" "Personal Trainers" "In Home Personal Training" "Morris County, NJ" "Sussex County, NJ" "Essex County, NJ" "Passaic County, NJ" "Somerset County, NJ" "Fitness Bootcamps" "Biggest Loser" "Fat Camp""Fat Loss" "Weight Loss" "Female Personal Trainers

A New Healthier YOU for the New Year

Whether it's a resolution you set for January 1, or a goal you start mid-year to reach, you can make the next year of your life a healthier one.

The first step is to take a look at what your nutrition and exercise habits have been like for the last 12 months.

Think about questions like these and write down your answers in a notebook so that you can look back at them again a year from now:

• How does your weight compare with a year ago?
• Do you feel healthy and have a lot of energy or are you tired all the time?
• Do you take vitamins or other nutritional supplements?
• Do you eat at home most of the time? If so, what types of foods? Whole fresh foods, boxed foods or TV dinners?
• If you eat in a restaurant, what types of restaurants do you go to and what types of foods do you choose?
• How physically active are you? Do you exercise regularly?
• Do you eat healthy size portions, or do you stuff yourself with every meal?
• Do you smoke?
• How much alcohol do you drink each week?

It's important to take an honest look at your health habits in order to set goals for your health and diet.

The next step is to set goals.

• Do you want to lose weight?
• Do you want to be able to run up and down your stairway without becoming winded?
• Do you want to reduce cholesterol or lower your blood pressure?

Decide what you really want to achieve for your health and diet over the next month and over the next year.

One good goal for your first month could be to resolve to take your lunch to work four days per week for each week this month instead of eating lunch in restaurants every day.

Another example of a monthly goal would be to resolve to walk for 30 minutes four days per week each week this month.

The next step is to determine your nutritional needs. Here just some ideas you might want to consider:

• How many calories do you need to eat each day to reach your weight gain or weight loss goal?
• How do your eating patterns fit your lifestyle?
• Do you feel better with three large meals per day or five smaller meals per day?
• Will you continue to eat in restaurants often?
• What types of fruits and vegetables do you like?

A healthy diet should give you five to nine servings of fruits and vegetables per day, 25 grams of fiber per day, five or six ounces of protein per day and a small amount of omega-3 essential fatty acids each day.

To stick with your new diet, you'll want to include foods you enjoy. If you love hamburgers, that's OK. Make them at home with whole grain rolls and cut down the size of the hamburger patty, or use ground turkey. Add lots of lettuce, onion, and tomato. Add a salad instead of fries.

Learn which foods you can substitute for the unhealthy foods you've been eating. Here are some ideas:

• Choose crunchy raw green beans instead of chips and serve them with a little of your favorite dip.
• Replace high fat hots with soy dogs.
• Choose whole grain breads and pasta instead of white bread and white pasta.
• Skip the sugary desserts and have a small dish of fresh berries with a dab of whipped cream or non-fat whipped topping...add a sprinkling of walnuts on top.
• Use lemon juice instead of salad dressing.
• Choose low fat ground turkey instead of high fat ground beef.
• When you shop for healthy foods, use a shopping list and stay away from the snack food aisles and the prepackaged foods aisles as much as possible.
• Choose fresh fruits and vegetables, whole grain breads, lean meats, fish and legumes. Avoid foods high in saturated fats, sodium, trans fats and sugar.
• Cooking methods are also important for healthy nutrition. Sautéing is better than deep-frying your foods. Frying foods adds fats and calories and doesn't add any nutrition.
• Steam your vegetables instead of boiling them to mush. Steaming will preserve more of the vitamins found in the vegetables. When you cook your healthy meals at home, be sure to make a little bit extra to save as leftovers to take to work or school as a healthy lunch the next day.

The next step to a healthier new you is getting enough exercise.

If you lead a sedentary lifestyle, you need to get out and get moving. Walking, running, aerobic exercise and weight lifting are all great options. Working with a qualified fitness professional is the best and safest way to get started and stick with a regular exercise program.

Getting started and staying on road to a healhier new you is not so easy. Many of us will hit road-blocks due to busy schedules, loss of motivation and weight loss plateaus.

I hope that I give you enough tips, ideas and motivation for you get started. But I don't want to leave you alone. Join me in the next New Year Resolution Start-Fast-Finish-Strong Challenge. Check out the group program, 100 Day Challenge and your personal strategic plan by visiting http://bit.ly/buTskW .

Wish you a Merry Fitness and Happy New Year!

Morris County Fitness Expert Carey Yang Launches 100 Day New Year Countdown Fitness Challenge

Morris County Fitness Expert Carey Yang is launching a 100-Day Fitness Challenge to help people get back in shape before New Year 2011.

DENVILLE, NJ — September 20, 2010 — “If you have quit your New Year's resolutions before the first 100 days of the year, you now have another opportunity to finish your resolutions in the last 100 days of the year stronger and better,” says Carey Yang, a Certified Personal Trainer, fitness expert and president of Beyond Fitness Solutions, LLC based in Denville, New Jeresy.

Yang is launching a 100-Day Fitness Challenge in alliance with The GoalsGuy Gary Ryan Blair. The campaign starts September 22, 2010 as it is the first day of the 100 Day Challenge and marks the final 100 days of 2010.

"This step-by-step system helps people set big goals, create bold challenges, and develop a massive action plan. It's an extreme performance workout that delivers breakthrough results," Yang says. "The secret behind the 100 Day Challenge is an accelerated coaching and accountability system that fast tracks your results by keeping you focused on and committed to your priority goals."

This simple step-by-step process has been used by people worldwide to start their own business, triple their income, get out of debt, get in shape and so much more.
"The program is very affordable and yet it can make a very big difference in your life. It can make 2010 the wealthiest, healthiest, wisest and most rewarding year of your life!" Yang says.

For more information about the 100 Day Challenge, visit http://bit.ly/buTskW.



About C. Carey Yang and Beyond Fitness Solutions, LLC

C. Carey Yang, Your Dream Body WorkoutXpert, is a certified personal trainer and fitness boot camp instructor based in Denville, New Jersey. Yang is the founder and master trainer of Beyond Fitness Solutions, LLC providing in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar.

Yang specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint Body Transformation System.

To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.beyondfitnesssolutions.com/.

He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey@BeyondFitnessSolutions.com.

# # #

Got Resolutions? How to Finish the Last 100 Day of the Year Stronger and Better

Join Us for the 100 Day Challenge Beginning on September 22, 2010.

We thank you for your interest and look forward to your participation in our next 100 Day Challenge. Enjoy the following video which provides you with an overview of this exciting program.





Are you ready for a challenge?

Better job?

Starting your own business?

More abundance?

Happier relationship?

Fulfilled and rich life?

Losing 30 pounds?

Eating healthier?

More time for youself?

More time with family?


Yes. You can achieve whatever you want in your life. But you have to ...




And better yet, join us with thousands of other empowered high achievers in over 80 countries.





For more information about 100 Day Challenge and your personal strategic plan visit http://bit.ly/buTskW

Got Resolutions? Start Fast Finish Strong in 100 Day Challenge

Got unresolved resolutions from the New Year?

No problem! You're not alone.

Join Us for the 100 Day Challenge Beginning on September 22, 2010.

We thank you for your interest and look forward to your participation in our next 100 Day Challenge. Enjoy the following video which provides you with an overview of this exciting program.

It's time to turn your resolutions into reality in 100 days.











For more information about 100 Day Challenge and your personal strategic plan visit http://bit.ly/buTskW

How to Avoid the Holiday Diet Trap - Tip #6

Morris County Certified Personal Trainer Carey Yang shares his top 7 strategies to beating the holiday bulge.

Visit http://bit.ly/8hl8by to sign up for free 5-Part e-Course 'Jump-Start Your Body!' to help you burn fat, build muscle and get in great shape really fast!





Sign up for the 5-Part 'Jump-Start Your Body!' e-Course to help you burn fat, build muscle and get in shape really fast!

Enter Your Name:
Enter Your Email:

How to Have Sustainable Self Motivation

I recently conducted a Fitness Seminar titled "New Year, New Body, New YOU! 7 Steps to Jump-Start New Year's Resolutions."

"Lose weight" and "get fit" are two of the top 10 New Year's resolutions. Unfortunately, these are two of the resolutions that most people cannot stick to.

In the beginning of the seminar, I asked the audience their #1 challenge that stopped them from achieving their goals in fitness and weight loss.

Lack of motivation is near the top of that challenge list. It's also one of reasons why my clients hire me as a personal trainer to inject a dose of motivation into them and hold them accountable to their goals.

People know "what" to do in general to stay healthy and lose weight. It's the "how" part that makes all the difference.

You can say and resolve whatever you want to do. Having a action plan and actually doing it is the key to success to anything in this world. Talk is cheap. Actions speak louder.

Here are 3 quick tips that may keep you motivated.

1. Begin with the end. Start your weight loss journey with the end results in mind. It's not only about the number of pounds you want to lose, but the shape of your body you want, how would you feel. What are emotions associated with that feelings when you finally get it. This is the first part of my Dream Body Blueprint(TM) body transformation system. An easy way to keep your dream body picture anywhere, particularly in kitchen and workout area, to remind you and keep you on track.
2. Bring out the why. It's the burning desire, emotions about your resolutions that keep you going. It's easy to sidetracked with so many things to juggle. You've got to set your priority straight. So ask youself, "Why" do I want to lose weight? Dig in deep for the real reason for what you want to achieve. Then your goal is more meaningful, has some value and sense of achievement and satisfaction when you finally accomplish. It provides the real source of power and motivation when you hit the inevitable roadblocks.
3. Write them down. I know. I know. I know. Knowing is one thing. To do is another. Words are powerful. A picture is worth thousand words. That's why it's important to write whatever your goal and plan it. Also write down your daily tasks. What do you plan to do today so that you're a step closer to your goal? Look at your dream body picture. Start your day in the right mindset and action.

Sign up for the 5-Part 'Jump-Start Your Body!' e-Course to help you burn fat, build muscle and get in shape really fast!

Enter Your Name:
Enter Your Email:

How to Avoid the Holiday Diet Trap - Tip #5

Morris County certified personal trainer Carey Yang shares his top 7 tips to avoid holiday diet traps before making New Year's resolutions.




Sign up for the 5-Part 'Jump-Start Your Body!' e-Course to help you burn fat, build muscle and get in shape really fast!

Enter Your Name:
Enter Your Email:

The only trick I know that will work

Today is January 22. Six percent of year 2010 (3 weeks) is almost gone that you can't take back. Are you on track achieving 6% of your goals for this year?

I have a great opportunity giving a Fitness and Wellness Seminar a few days ago. The title of my talk is "New Year, New Body, New You! - 7 Steps to Jump-Start Your New Year's Resolutions." It certainly attracted many people who wanted to lose weight and get fit. In fact, "lose weight" and "get fit" are two of the top 10 most popular New Year's resolutions of all times.

The #1 Challenge

At the very beginning of the seminar, I asked the audience to write down and share their expectations coming to this seminar and their #1 challenge that stops them from achieving their goals (lose weight and get fit) in the past. Here are some of the challenges in random order:

Late night eating
Junk food snacking
Lack of time
Lack of discipline
Just being lazy, lack of motivation
Age
Genetics
Information (lack thereof or too much)
Lack of accountability

Does any of these sound similar to you? You're not alone. They share many of the same challenges as you may have.

The numbers won't lie

According to a University of Scranton study on New Year's resolutions, a quarter of people who resolve to lose weight and change their eating habits on January 1st will go back to their old ways within a week!

So if you're still on doing something, you're better than 25% of other people. Give yourself a pat on the back. But don't get too complacent too soon. The study showed the following statistics past various milestones for the percent of people still on track.

Past the first week: 75%
Past two weeks 71%
Past one month: 64%
After 6 months: 46%

As time goes along, more and more people are falling off the "lose-weight-get-fit" bandwagon.

WHY??

Information is useful, or is it?

In the seminar, I shared my experiences, explained the Vicious Yo-Yo Diet Cycle and other pitfalls, presented my step-by-step strategies, provided tips to help them overcome their challenges. Some audience chimed in their answers. There were several great discussions as well.

Judging from the audience, I have this sense of feeling that 'lack of informatoin' or 'more new information' is NOT what stops people. It is the 'doing' part that keeps them from achieving the results. Far too many people spend time in searching, planning and getting ready. They never get to implement and actually take actions doing them.

In this age of information explosion and overload, I think we have more than enough information or too much information to keep us moving forward. Too much information can be too confusing to choose from.

Information without digestion is useless. Knowledge without actions is not power and won't give you results.

Your new resolution: 100 workouts, 100 reps!

The only 'trick' I know that will work is control what you can do and do what you can control.

If you understand this simple yet powerful concept, most of the #1 challenges listed above are no longer there. Agree?

As I said it all the time, everywhere, "losing 20 pounds' is not a healthy goal. It's an 'outcome' goal at most. It's a symptom from the outside. There's no power, compassion, desire or any emotion attached to that statement. Even if you get it, you'll lose it again. Fixing the symptom doesn't address the root causes. It will show up and repeat itself over and over again.

When you set a 'outcome' goal, you have to immediately set 'action' goal to support it. It's easy to say "I want to lose 20 pounds." What course of actions and corrections do you plan to take?

I issue a new resolution for you: 100 workouts, 100 reps! Pull out your calendar. Plan and mark 100 workouts for the year. That's just 2 workouts a week, not so much a demand, huh?! Choose 3 exercises in each workout. Perform 10 to 15 reps in each exercise and repeat for a total of 3 sets.

Sounds simple, right?!

One of the pitfalls most fitness and nutrition program fails is that people push too hard, too soon in the beginning and then quit the first sign of obstacle.

Keep it simple. Pick up the weights and start moving!

How to Avoid the Holiday Diet Trap - Tip #4

Sign up for the 5-Part 'Jump-Start Your Body!' e-Course to help you burn fat, build muscle and get in shape really fast!

Enter Your Name:
Enter Your Email:

Is Cold Winter Weather Making You Fat?

We have a very cold winter weather in the U.S. for the past month. No wonder the 2010 farmer's almanc predicted a frigid winter. It's no coincident that it's the time of the year for making New Year's resolutions.

Is it true that cold weather makes you less likely to move and store more fat?

A Pedometer research published in the journal Medicine and Science and Sports And Exercise uncovered a huge difference in the number of steps taken between the summer and winter:

7616 steps per day in summer
6293 steps per day in fall
5304 steps per day in winter
5850 steps in spring

Foods by themselves are not to blame for gainig weight. Properly supported nutrition is critical in fueling your body and making your body function the way it's designed for. Most people blame winter weight gain on the food. It's not just the Thanksgiving, Christmas and New Year's celebration feasts. It's less winter activity that also contributes to the holiday pounds.

Seasonal affective disorder (SAD) has been studied at length by psychologists. SAD occurs during the short days and long nights of winter and fall, when there's less sunlight and colder temperatures. Symptoms include depression, cravings for specific foods, loss of energy, hopelessness and oversleeping. These types of symptoms can contribute to weight gain.

In warm weather, people are wearing less and enjoying the outdoors more often. People want to look good. In cold weather, you're covered up. There's less self or body-image consciousness. Also most people tend to stay on a diet more diligently and train harder when summer is coming around.

So you have to keep training hard and eating properly even in cold winter season. Seasonal weight gain is usually very small. It's the type of slow weight creep that goes unnoticed. Over a period of 10, 15 or 20 years, it's enough to accumulate into overweight or obesity. One day you wake up the morning, look in the mirror and ask themselves, "How did I get so heavy?"

You have to be conscious and diligent to stay lean all year round. Watch out for the increases in your appetite and decreases in your activity. This is a year-round style, not a seasonal resolution for quick-fix.

When you make your New Year's resolutions for losing 20 pounds by summer, you'll need to make monthly, weekly goals. These are "outcome" goals that you receive as a result of the actions you've taken. In other words, you'll need to make your "action" goals to support your outcome goals.

You can't really control how much weight you can lose, really. What you can control is the exercises -- how long, how often, what kind and how intense. You can control the type of foods, how much, how often that you eat. In the end, your body responds to these training effect and nutrition. Then you adjust your exercise and nutrition program based on your ACTUAL results.

How to Avoid the Holiday Diet Trap - Tip #3

Sign up for the 5-Part 'Jump-Start Your Body!' e-Course to help you burn fat, build muscle and get in shape really fast!

Enter Your Name:
Enter Your Email:

How to Avoid the Holiday Diet Trap - Tip #2

Sign up for the 5-Part 'Jump-Start Your Body!' e-Course to help you burn fat, build muscle and get in shape really fast!

Enter Your Name:
Enter Your Email:

Seven Ways to Beat the Holiday Bulge

This is the time of the season again when people are stressed out with holiday shopping. The economic downtime (albeit on the way of recovering) has added salt to the wound - pushing many people out of jobs.

One of the biggest traps for people wanting to lose weight is to use foods as a way of comforting themselves or soothing their stress and anxiety and make them feel good.

Many people eat even when they are physically hungry. When eating food is nothing to do with fulfilling basic survival needs and fueling your body, it becomes emotional eating - from stress, boredom, anxiety, frustation, loneliness, sadness, etc.

Holidays, parties, social functions, weather are all triggers to binge eating or emotional eating. If you feel guility after eating, that's unhealthy eating behavior. You should feel satisfied after eating for physical hungry

On the New Year's Eve, almost everyone is reflecting the past year and looking forward to the coming year. The New Year's resolutions seem to become cliche. Many people stop making them since one-third of them quit in the first month. Half of them will be gone after six months.

Starting a new page for the New Year requires letting go of some of the bad habits and beliefs that didn't serve you. Here are the top 7 holiday diet traps and some strategies to beat them before making a clean start for your New Year's resolutions.

1. Dinner buffet and cocktail party. The social and family gatherings are inevitable. We're in the world of abundance - plenty of food selections and feasts. No wonder two-third of Americans are either overweight or obese. To avoid social overeating and binge, you can eat a light meal or snack packed with lean protein and fiber about one to two hours before the event. When you're not that hungry, you're less likely to make poor unhealthy choices.

2. Eat while you cook. Have you been wondering why it's rare to see a fit chef? When you cook, you're likely to taste a little here and there. These calories do add up. You can try to chew mint-flavored gum to keep your mouth busy. You can try to sniff peppermint oil. It helps depress appetite by stimulating the area of the brain to make you feel full. So you'll eat less even you do.

3. Eat everything on the table. This is the one you want to be picky eater. Before you sit down to chow, "survey" the foods to be served including drinks, appetiziers, entries, deserts, etc. Instead of eating everything, choose a few (hopefully balanced out with good carb, vegetables, lean protein and essential fats) that you really like and enjoy them. Leave some room (discretionary calories) for special dishes that you can only have during the holidays.

4. Portion, portion, portion! This is a no-brainer. But most people are still side-tracked or put themselves in situations that they don't have control. If you use a smaller plate or bowl, you'll fill up less amount of food at every meal. It will help you eat less (or the right amount). Pay attention to the recommended porition size. For example, one serving of rice is half a cup; not a full cup. That's 100 calorie difference!

5. Mindless eating. Notice that how much more you eat when you watch TV, read magazine or listen to a CD or tape than eating alone or in silence? When your mind is busy with something else while eating, you don't fully savor the taste and tend to overeat. So start practicing 'mindful' eating.

6. Winter domance or hibernation. The bitterly cold weather in winter makes many people become dormant or go into hibernation. They don't move much at all and certainly are less likely to burn enough calories to maintain their weight. Stay active. Do short 10 to 15 minutes of exercises using bodyweight or simple free weights at home even if you can't go to gym.

7. Lack of quality sleep and rest. We're already a sleep-deprived nation. The hustle and bustle over the holidays just make it worse for many people to get enough 7 to 8 hours of quality sleep. When you sleep less than 5 hours, your body produces lower level of leptin, a hormone that controls how full you feel. You also have higher level of ghrelin that stimulate appetite. In the end, you tend to eat more and gain weight.

It's your decision now to release the old bad habits and make room for the new healthy positive changes.

My best wishes for the New Year!


Sign up for the 5-Part 'Jump-Start Your Body!' e-Course to help you burn fat, build muscle and get in shape really fast!

Enter Your Name:
Enter Your Email:

Morris County Personal Trainer Carey Yang to Speak on 7 Steps to Jump-Start New Year’s Resolutions on Fitness and Weight Loss

Morris County Personal Trainer Carey Yang to Speak on 7 Steps to Jump-Start New Year’s Resolutions on Fitness and Weight Loss


Morris County Personal Trainer Carey Yang will present a Fitness Seminar titled “New Year, New Body, New You: 7 Easy Steps to Jump-Start Your New Year’s Resolutions” on Tuesday, January 19, 2010 at 7:00 pm. This will take place at Rockaway Township Free Public Library in Rockaway, New Jersey.

DENVILLE, NJ -- December 21, 2009 – After busy holiday shopping and feeling stressed out over the year, the average Americans who struggle with the challenge of weight gain and eating healthy would soon realize that it’s the time of the year again – making New Year’s resolutions.

Residents in Morris County area now can learn valuable tips and strategies to overcome the obstacles from achieving their goals in health and fitness. Morris County personal trainer Carey Yang will present a Fitness Seminar on “New Year, New Body, New You: 7 Easy Steps to Jump-Start Your New Year’s Resolutions.”

If the history is repeating itself, the two-thirds of Americans who are already struggling with their weight are likely to put on another 10 to 15 pounds by the New Year. “This is a year-after-year vicious cycle. People gain weight during the holiday season and try to lose weight throughout the year. Most people fail in their effort for the same reason. They quit in the first month at the first sign of self-defeating setback. They end up with net weight-gain of 5 to 10 pounds a year. Gradually, they’re 10, 20, then 30 pounds, or more,” says Yang, a fitness and nutrition expert based in Denville, New Jersey.

Yang says, “The percentage of Americans who break their new year’s resolutions by the end of January is 36% according to a study by the University of Scranton. By the end of June, only about half still stays the course.” “The truth is that most people make the same old New Year’s resolutions that never worked for them. Again, they keep making the same ones but expecting different results,” says Yang. “This is really an interesting human behavior.”

“The keys to making successful New Year’s resolutions are making the right, healthy and challenging goals backed up with daily, weekly, monthly and yearly action steps,” Yang says. “Support system is very important in helping you stay on track. It could be an accountability partner, workout buddy, personal trainer or coach, mastermind group, or online community.

In this special fitness and wellness seminar revealing real secrets to weight loss, body transformation, nutrition and personal success, the attendees will learn:

• The 3 myths about the New Year’s Resolutions

• Top 10 common reasons why most fitness and nutrition programs fail

• The vicious diet cycle

• 5 keys to transforming your body in record time

• Why is this year different from the past?

An Open Forum Q&A Session will follow at the end of presentation.

This seminar will be held at Rockaway Township Free Public Library, 61 Mount Hope Road in Rockaway, New Jersey on Tuesday, January 19, 2010 from 7:00 pm to 8:30 pm. Snow day is Thursday, January 21 at the same time. The seminar is free and open to the public. Registration in person or by phone is required (973-627-2344).

About C. Carey Yang

C. Carey Yang, Your Dream Body WorkoutXpertTM, is a certified personal trainer and fitness boot camp instructor based in Denville, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body BlueprintTM Body Transformation System.

To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.CareyForFitness.com.

He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey@CareyForFitness.com.
# # #

Contact Information:

C. Carey Yang
Phone: 973-303-2424
Email: Carey@CareyForFitness.com
Web: www.CareyForFitness.com

Is Goal Setting Overated?

In the world of weight loss, everyone is setting goals with ambition. Only half stayed on their diet and exercise program after 3 months. The longer term statistics is very saddening.

Many people make their New Year's Resolutions but fail to stick to the goals in a few months.

So why's that? Is goal setting overated? Why isn't it working for you?

What's the #1 key to fitness and weight loss success?

Is it dieting?

Is it weight lifting?

Is it interval training?

Is it low carb, low fat?

Or is it lifestyle?

These are all good and important elements. None of them is the difference that makes the difference if you miss this #1 key.

It's MOTIVATION!

It's MENTAL TRAINING!

Even if I give the best physical training routine or nutrition program, what good is it if you cannot follow them?

Why do some people have the motivation to stick to their training and nutrition program, while some others fall off the wagon in a few weeks?

What makes the difference?

Tom Venuto, the author of the best-selling e-book Burn The Fat, Feed The Muscle and the #1 Amazon.com best-seller The Body Fat Solutions, has launched a special project called Operation Motivation to help people resolve their goal setting issues and achieve the body they've always wanted.

OPERATION MOTIVATION is a set of short lessons in e-book and special report format, that explains all the psychological skills (the stuff that goes on in your head), that you need to learn in order to make permanent changes to your behavior and your lifestyle.

The new 50-plus-page e-book is titled The Science of Goal Achievement: 10 Secrets of Subconscious Mind Power and 7 Secrets of Scientific Goal Setting.

In this special e-book, you'll learn:

* MOTIVATIONAL PROPULSION SYSTEMS: How to program your mind to automatically and habitually exercise your body

* THE NEW VISUALIZATION BREAKTHROUGH: Take advantage of the mind- body connection with the techniques sports psychologists havebeen teaching for decades, along with 1 new twist.

* SUCCESS SEMANTICS: The psychological explanation for how words can enhance or destroy your health and how to turn failure talkinto success talk

* THE GOAL ACHIEVER'S SECRET WEAPON: How a cheap, portable little "tool" can install positive success programming into your mind

* END EMOTIONAL EATING: Eating to cope with stress, depression or other feelings, or eating for the wrong reasons can totally undermine the best nutrition plan. Learn the 5-step formula tostop it once and for all

* SELF IMAGE SECRETS: How the hidden image you hold of yourself in your mind is the prime reason for diet sabotage (and the same reason that 90% of lottery winners blow their winnings

This e-book and many follow-on lessons are only available to Tom' inner circle community and Burn the Fat client.

Now until Friday July 17 midnight, you'll have a chance to get this e-book for free if you purchase a copy of Tom's best-selling e-book Burn the Fat, Feed the Muscle.

Burn The Fat, Feed The Muscle is the "bible of fat loss" for tensof thousands of men and women in over 143 countries worldwide andif you don't have the book yet, then this is a better opportunity than ever because you now get the MOTIVATION package bonuses along with the original Burn The Fat program.

12 Weeks to Transform Your New Year's Resolutions into Reality

Let's face it. New Year's resolutions don't work. Half people don't even bother to make them. For the other half who make their resolutions to lose weight, find a new career, launch a new business, quit smoking, etc, etc, etc., the statistical success rate is against them.

According to a University of Scranton study about making New Year's resolutions, a quarter of them go back to their old ways within a week! By the end of January, that number rises to 36%. Less than 50% of participants stick to their goals past 6 months.

Sounds depressing, huh?

How many New Year's Resolutions have you made & broken in the last few years? What do you resolve to do this year?

The truth is, the "traditional" New Year's Resolutions simply don't work. In fact, many experts advise NOT make them at all. Read more >>

But what about your dreams and goals? Will this be the year you FINALLY achieve your goals?

Listen, if you choose the wrong goals, or did not set your goals properly, you are setting yourself up for failure! You end up breaking your New Year's Resolutions (again), losing business opportunities/profit, staying stuck in the same place (or even become worse-off than last year), wasting precious time & money, and, of course, your self-esteem plummets as you beat yourself up over and over....

Are you SERIOUS about making your dreams a reality in 2009? Ask yourself:

• Are you committed to reaching your goals this year?
• Are you ready, willing and able to take the necessary action to achieve your goals?
• Are you ready, willing and able to invest in YOUR own future?

If you answer Yes to these questions, then I recommend you to check out the following 12-week New Year's Coaching Intensive program. You deserve a chance to succeed this year.

Visit http://budurl.com/nyintensive

Listen to the free teleclass "Beyond New Year's Resolutions" recording first.

If it sound right and make senses to you, a small investment carries a big return by the end of the 12-week intensive group coaching and masterminding class.

Make this year count.

Invest in yourself.

Transform your dreams into reality.

Visit http://budurl.com/nyintensive

Stick to Your New Year's Resolutions by Dreaming Big but Starting Small

In my last post, I offered my Top 10 Tips to help you make healthy New Year's Resolutions and stick to them.

Let me re-quote my #5 tip:

5/10
Dream big but start small. Your old-and-never-worked resolution could be like "I resolve to start exercising 5 to 7 times a week, 30 to 60 minutes each time." If you haven't exercised regularly for the last 3 months, this resolution is bound to fail and you're doomed!Start with small baby steps. You could start with a combination of walking, aerobic exercise, strength training, and other physical activities for 2 to 3 times for a total accumulation of 2 hours of exercise a week. The key is to be able to get into a regular exercise habit. Gradually increase the duration, variety, intensity and frequency. This is one of the reasons why a coach/trainer can be a really good source of professional guidance and accountability.

Improving health and fitness is on the top 3 New Year's Resolutions for most people. You can witness by the crazy crowd in the gym for the first two weeks. I can testify by the exploding number of visitors to my website and blog and new subscriber signups. People all over the world are searching for advices on losing weight, building muscles, eating right, workout routines, six pack abs, etc.

Health and fitness is the case where haste makes waste, as the old saying goes. Many people start the new year with good momentum, then lose steam by the end of January. By February, most people already quit or visit the gym much less often. Pad yourself on the back if you're still working out by June. You're rare if you're still showing up in the gym regularly by year end.

One study from the University of Scranton showed that a quarter of people who resolve to lose weight and change their eating habits on January 1st will go back to their old ways within a week.

The following list shows how many of these resolutions are maintained as time goes on:

- Past the first week: 75%
- Past two weeks: 71%
- Past one month: 64%
- After 6 months: 46%

Source: Auld Lang Syne: Success predictors, change processes, and self-reported outcomes of New Year's resolvers and nonresolvers, by John C. Norcross, Marci S. Mrykalo, Matthew D. Blagys , University of Scranton. Journal of Clinical Psychology, Volume 58, Issue 4 (2002).

Respect yourself by showing your commitment and accountability in healthy lifestyle changes, not just 3 days, one week, or 6 months, permanent, for the long run.

One of the biggest mistakes when people make their New Year's Resolutions is that they want to do everything, change everything - all of them at the same time. Sooner than later they get so overwhelmed that they simply cannot keep up with and just quit.

Changing or replacing an old habit takes time to become permanently part of you. Healthy lifestyle and habit changes don't just happen overnight. You should have known human behavior by now. It's true to eating healthy and working out regularly.

It's perfectly okay to dream big and have a big goal. But you need break down the big goal into smaller goals and action steps. Make the smaller goals challenging yet still easily and realistically achievable. You'll feel confident and good about yourself when you achieve the small steps. It gives you the momentum, reinforcement and sense of accomplishment to move to the next step, a step closer to your bigger goal.

I suggest that you pick no more than two things to work on in each of the following areas. When you stick to it for one month, then add another one or two thing in the following month. If you're really conscious about your actions, you'll achieve 24 things in one area by the year end. That could be your bigger goal.

I must admit that I cannot start to change with all 24 things at the same time in just one area. But I can certainly focus on just two things in one month.

Here is an example of action plan to start with. Gradually add more healthy choices to your desired goals.


Nutrition

• Eat more whole grains => Eat at least two servings of whole grains food per day such as whole wheat bread, oatmeal, brown rice, quinoa, whole wheat pasta, etc.
• Eat more vegetables => Eat at least two servings of dark green or leafy vegetables per day such as broccoli, spinach, kale, romain lettuce, bok choy, etc.
• Eat more fruits => Eat at least two servings of fruits such as apple, blueberry, grape, grapefruit, orange, etc.

Lifestyle

• Drink less alcohol => Limit to one glass of wine per day.
• Watch less TV => Limit to two hours a day, no later than 9 pm.

Exercise

• Exercise every day => Walk at least 2ooo steps per day.
• Lift weight 5 days a week => Do any type of weight training 20 minutes each time, twice a week.
• Do cardio 7 days a week => Combined with the weight training, do 20 minutes of any cardio exercise at moderate intensity (RPE = 5) twice a week.

Once you get yourself into a regular habit and routine, add more options, variety, intensity, duration or frequency.

If you need help to get started and get going, it won't hurt to hire a coach and trainer. It's worth every penny. And it goes a long way.

>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.

Top 10 Ways to Beat the New Year's Resolution Syndrome

As the New Year is quickly approaching, I know that you're eager to make the changes to change your body. I also know that you want to, yet again, make the New Year's Resolutions that hopefully will stick, for 3 weeks, 3 months or perhaps at least 6 months!?

Is something wrong about the New Year's Resolutions you made last year?

Did you make your Resolutions with right attitudes and healthy mindsets?

Were your Resolutions guided by healthy lifestyle and behavior changes?

Did you follow through your Resolutions with a master game plan and course of actions?

Did you adjust and fine-tune your mini goals as you moved along?

Did you find your inner motivation and and external support to keep you on track?

Did you find ways to overcome the challenges or derail quickly as soon as you saw the roadblocks?

Why did your Resolutions fail?

Here are my top 10 tips to beat the New Year's Resolution Syndrome.

1/10
Visit my website and my blog often and sign up for my monthly newsletter to keep you motivated, informed and supported all year around.

2/10
Investment in youself. Sign up with a wellness coach/trainer for at least 12 weeks and better yet commit to 6 months. Health and fitness is a lifelong commitment. Twelve weeks aren't going to make miracles, but are the "minimum" period of time to get into regular exercise routine, healthy lifestyle and eating habits.

Even just a few sessions with a trainer could be worth the investment to get you in the right direction. For those people who like DIY, I also offer on-line personal training and program design. I'll design a training program for you including two to four workout routines for you to rotate on a weekly basis.

3/10
Make multiple resolutions that reinforce each other. When you make a healthy resolution, you'll start to re-think about falling back to those not-so-good habits.

Make multi-week, multi-month and multi-year resolutions. Why makes "annual" resolutions that you can only follow for a month? Have a big picutre. Break it down into smaller, realistic, achievable mini goals. You'll feel better when you accomplish the mini goals. It gives you more confidence and momentum to stay on track towards your bigger goals.

If you're still smoking or eating junk foods regularly, why do all the cardio and strength training? It just doens't make sense. You won't transform to your dream body even if you train 7 days while staying on the unhealthy lifestyle and poor eating habits.

4/10
Know what you want. Do you really know what you want? I doubt. Many people want to lose 10, 20, 50 pounds. These are not the right healthy goals. And most people won't get it!

"Know what you want" is the #1 step to build your dream body. Why 10, 20 or 50 pounds, instead of 5 pounds? Where are these extra pounds distributed? Are these fat, muscle or water weight? What type of body shape do you want to be in? You're not so sure, right!?

5/10
Dream big but start small. Your old-and-never-worked resolution could be like "I resolve to start exercising 5 to 7 times a week, 30 to 60 minutes each time." If you haven't exercised regularly for the last 3 months, this resolution is bound to fail and you're doomed!

Start with small baby steps. You could start with a combination of walking, aerobic exercise, strength training, and other physical activities for 2 to 3 times for a total accumulation of 2 hours of exercise a week. The key is to be able to get into a regular exercise habit. Gradually increase the duration, variety, intensity and frequency. This is one of the reasons why a coach/trainer can be a really good source of professional guidance and accountability.

6/10
Food is your friend, not your foe. Make a good friend with your foods. Every year, or in fact evey day, you'll see new diet books on the market. You lose money but not your weight. Food is the source of energy to fuel your body so that you can function and perform.

In an earlier article, I touched the topic about stress eating, emotional eating, overeating, mindless eating and fat gain. Eating healthy foods is the choice you can make. Replace the poor choices with healthy ones.

Pick two of your weak areas and consciously replace them with healthy choices and stay on them for a month. Similar to exercise, too much too soon is going to backfire. When you can stick to the two healthy choices for a month, then you start to include more healthy choices.

7/10
Plan your exercise and plan your meals around it. If you don't plan, then you plan to fail. This is one of the reasons why many people skip exercise and make poor food choices.

One easy way is to book your appointments with your coach/trainer in advance. Then you'll prepare for your day and anticipate the training session. Pencil in your own workouts as if it's a date with yourself and it's the time for yourself. Prepare the meals and healthy snacks to support your training and fuel your body.

It's a good idea to prepare the meals for several servings at a time. Keep healthy snacks and water at home, in your office and in the car. So when you're hungry, strapped for time or on the go, whatever you reach is all good. It's tough to deny the high-sugar high-fat comfort foods in the vending machine or the drive-thru. You willpower doesn't count!

8/10
Get a good night sleep. Go to bed a half hour earlier. I know many people are eating late, snacking, drinking alcohols, watching TV shows in the evening to unwind their stress from the day. These poor habits disturbance your sleeping quality. They drain your energy and sabotage your resolutions if you want to lose weight and look good.

If you have followed the first three tips, you shouldn't be here. Your body releases growth hormones while you're sleeping that help you build muscle. Deprivation of sleep also makes you crave for sugary and high fat foods and make you wan to eat more to feel satisfied.

9/10
Schedule your downtime. This may be counter intuitive. Aren't we supposed to work out more and longer to lose weight? Yes and no.

Training is like a double-edged sword. Proper, consistent, progressive overloading with balanced nutrition and quality rest and sleep will make you strong, healthy and fit. Overtraining can break you and make you sick, injured with diminishing results. Please re-visit my earlier article on overtraining.

There is a fineline between overloading and overtraining. This is yet another good reason to hire a personal trainer to help you design a customized workout plan and change up your training routine.

It's also a good practice to periodize your training program into microcycle (daily/weekly), mesocycle (2 to 4 months) and macrocycle (6 months, seasonally or annually). The training cycle could coincide with a special event or function. So, you really need to plan the whole picture and break it down into mid-range, near-range and immediate actions.

10/10
Watch your enviroment. When you want to lose weight and stay fit and healthy, you need to watch out who you're associated with. You are the product of five of your closest friends.

In my earlier article on the power of friends, I cited a research finding that obesity is epidemic and contagious. Some people call it "sympathetic weight gain" with your friends. On the other hand, thinness could be contagious too. See who has the upper hand over the other.

So stay close to your fit and healthy friends. But don't break up with your overweight freinds as yet. Just be aware and stay conscious in your environments.

Stay away from sources that drain your energy and damage your health. Make friends with like-minded people who are positive, fit, healthy, high-energy and high-performance.

My Last Two Cents

Your New Year's Resolutions should be simple but challenging enough for you to follow through. Pick one or two things in each of the lifestyle, exercise and nutrition areas to work on and improve at a time. When you achieve them, add more gradually. Doing too much too soon is the #1 reason why almost all resolutions fail in the first month.

Remember, your health is wealth and it's invaluable. When you're healthy, you can create more wealth and enjoy your life. I wish all your resolutions and goals achieved by the year end or sooner.

Copyright 2007 www.careyforfitness.com by C. Carey Yang.
All rights reserved.

>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.