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Eat Your Way to Lowering Cancer Risk

According to a Chinese study, women who eat the most omega-6s and the fewest omega-3s have nearly double the risk of colorectal cancer, compared with those who consume the opposite.

Americans tend to eat too many inflammation-promoting omega-6s and too few heart-healthy omega-3s fatty acids.

For the healthiest ratio, eat fewer omega-6-abundant processed foods. Eat more natural sources of omega-3s such as leafy greens, grass-fed beef, and fatty fish.

Optimizing Your Energy with Power Meditation

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9 Lessons from the new U.S. President-Elect

As appeared in Men's Health magazine as one of the heroes of health and fitness, the U.S. President-Elect Barack Obama is busier than anyone else.

He makes a difference by showing how health and fitness can drive your success. You can learn from him for his 9 lessons in balance, love and leadershp.

Here are the lesson highlights:

Lesson 1: Learn from your father, even if he wasn't a good one

Lesson 2: Be there for your family, even if you're not around

Lesson 3: Make the future your focus

Lesson 4: Turn early lessons into big successes

Lesson 5: The government isn't your nursemaid

Lesson 6: Quit smoking (as often as you need to)

Lesson 7: Show others the way to common ground

Lesson 8: If you want to avoid disappointing others, don't disappoint yourself

Lesson 9: Don't let 'em see you sweat

The #1 Secret to a Healthy and Fit Body

10. Join a gym
9. Go on the most popular diet
8. Get a personal trainer
9. Find your family and social support
8. Run on the treadmill 5 to 7 times a week
7. Lift weights 3 to 5 time a week
6. Stop smoking
5. Eat breakfast every morning
4. Drink plenty of water
3. Eat a lot of fresh fruits and vegetables
2. Buy the best training program and workout routines
1. ??????????????

What's the #1 secret to a healthy and fit body??

All the above are important and great strategies. But if you miss one vital ingredient, you wouldn't achieve your goals to a healthy and fit body and more important, a high-performance, active and healthy lifestyle. That's, Discipline.

Lack of which, you're doing the quick-fix, short-term shot-gun approach that wouldn't last long. Many people have no motivation to exercise or never exercise to begin with. Lack of time is another issue, which I don't think it is. Doing the wrong exercise (or worse, in the wrong way) is a bummer that could get you injured and set you backward. Others are waiting for something, sometime or someone to start. Excuse? Excuse! Excuse.

Why are people thinking that they can do a few good things sporadically in a few weeks and expect miracles? Just like anything else that you want to learn, do well, excel and see results, you'll practice over and over until you're really good at; any school subjects, sports, musical instruments, etc. You may even need some talents in these areas.

To get a healthy and fit body, all you need is a healthy and positive mindset, have a plan of attack, implement a step-by-step strategy and follow through. Ask for professional help when needed. There is no ONE secret. The secret is that there is NO secret.

It all comes down your commitment to your health and fitness. You have to hold yourself accountable for your own in the long run. Ultimately, it's your body anyway. You're in charge. If you to have to ask around, consult others or wait for the stars to line up, it's not gonna happen.

>>> 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.

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Strategies to Excuse-Proof Your Workout

No More Excuses. Period.

If you've recently started an exercise program, research tells us that most likely 50% of you have bailed on your goals!

One study from the University of Scranton in Pennsylvania showed that a quarter of people who resolve to lose weight and change their eating habits on January 1 will go back to their old ways within a week. The following shows how many of these resolutions are maintained as time goes on:

- Past the first week: 75%
- Past 2 weeks: 71%
- After one month: 64%
- After 6 months: 46%

You've probably experienced some challenges on your journey to your goal. How have your dealt with them? Perhaps it's time to recheck your motivation and inspiration.

If you're one of those who's already hung up your sneakers, let me get you back on track.

Here's a list of common excuses NOT to exercise and the combat strategies to overcome them:

I don't have time to work out!

This is the #1 excuse to never starting or quitting an exercise program. When life gets tough, exercise is usually the first thing to go which should be the last. Exercise is one of the best ways of boosting your mental sanity when you want to get the tough going. Research demonstrates that exercisers are more productive; i.e., exercise saves time rather than consumes it.

Exercise also doesn't have to be a huge time commitment. According to the updated Physical Activity Guidelines from ACSM and AHA, exercise done in as short as 10 minutes for 3 times a day can count towards the daily activity recommendation and still reap health and fitness benefits.

I have offered many efficient circuit training routines that combine strength training and cardio circuit exercise into a total-body balanced workout. In addition, I provide a wide variety of effective weight training routines. All these training programs are designed to help busy people to get their workout done in 45 minutes. Superset workout is one of the most effective weight training systems.

You can also exercise first thing in the morning so that it's scratched off from your "To Do" List. Morning exercisers tend to stick to their routines better than people who exercise later in the day.

I have no energy!

"I'm too tired to work out!" is another perpetual excuse. Long time exercisers know from their experience that exercise actually refuels and revitalizes leaving you with more energy.

If you feel too tired to run, you can go for a walk. Walking in fast pace and moderate intensity can be a good exercise for your brain and heart health. Once you start to get going, you'll feel great and may want to run again because more blood and oxygen are pumped to your brain and muscles. When you get into the grooves, try the high intensity interval training H.I.I.T. cardio to rev up your metabolism, melt away unwanted body fat and reveal your six pack abs.

I'm too old to exercise!

You're never too old to exercise! You simply cannot afford NOT to exercise.

A 30-year old sedentary individual will suffer from a 10% decrease in muscle mass, aerobic capacity and flexibility. Their bone density will deteriorate. By the age of 68, an 80% decrease in strength will be noted. By the age of 80, an individual would have lost one half of their muscle mass. If you incorporate exercise, particularly weight-bearing activities, this rate decreases dramatically. The positive benefits of exercise have been displayed in 90-year-old subjects.

So it's never too late to get started! You can still stay fit even if you're over 40! Mary Stroebe is 89 years old and has been placed first in her age group for the fifth year in a row in the Life Time Fitness Triathlon. The majority of 89 year olds are either debilitated or barely capable of moving, not to mention to do a triathlon that includes swimming, cycling and running. She is an inspiration to everyone who knows her story. She's strong and still running.

If you're still in doubt, check out Kelly and Colleen - national fitness champion mother/daughter duo. They look so lean and ripped. Guess how old they are? Kelly (mother) on the left is 75 and Colleen (daughter) on the right is 46 years old! WOW!! Aren't they amazing. Kelly didn't start weight training until she was 53 years old. So says who that you're too old to exercise. You should feel ashamed to use this lame excuse not to exercise.

I hate exercise!
In the beginning, exercise may feel like a chore. Eventually exercise will become a need for both your physical and mental health. It's important to find activities that you actually enjoy doing so that you'll participate regularly, see the results and get hooked. Use music, try lifestyle activities like hiking or walking, and add variety by cross training to your program to make it more fun. You can also choose many physical activities, sports and workouts by your personality.

Some studies have also shown that people who exercise with friends tend to achieve better results. So find a workout buddy, join a running club or take a group exercise class. Form your own "circle of fitness" with like-minded friends. The support system or mastermind group may make it difficult to skip workouts. Having other people there may make the journey a lot more enjoyable.

An alternative is to find a good cause for running other than for yourself. Train and enter a fund-raising event that help cancer patients and family. A very popular one is Team in Training organzied through the Leukemia & Lymphoma Society.

When you want to stay in shape, be aware of who you're associated with. Research shows that your close friends can be very powerful in a good or bad way, even the long distance ones. Your friends can make you fat !?

There's also no evidence to suggest that exercise needs to be painful. If it hurts that much, you may be doing too much too soon. That's the #1 cause of injury. Watch out for signs of overtraining and potential injuries.

I'm too out of shape to exercise!

Some people are self-conscious about themselves. They feel intimated when going to gym to exercise in front of mirror and other muscle buffs. A survey found the #1 reason why people choose not to join a gym is because they want to get into better shape or lose weight first. This backwards approach may never get you to your goals.

Find a facility that is non-intimidating where you feel comfortable to go and work out there. In fact, people tend to focus on themselves in the gym than on others. So just focus on your own workout and don't compare with other people.

If the gym scene is not your thing, don't make that an excuse. There are literally hundreds of things you can do from the privacy of your own home to get in shape. Go to your local book store and pick up a book on designing your own program. Rent some fitness videos. Hire a personal trainer to come to your house and design a customized in-home training program for you. On-line training and coaching is available as well.

I have a back problem! My knees hurt! I've got arthritis!

The health benefits of exercise often outweigh the risks. Certain orthopedic or medical conditions may make exercise more difficult but you can work around most problems. Consult with a fitness professional who can design a program that addresses your specific concerns.

I don't see any results!
One of the biggest stumbling blocks new exercisers experience is that the effort often doesn't match the reward. They've been exercising religiously for 4 weeks and jump up on the scale. Ugh, no change! They feel the program must not be working and give up. Unrealistic expectations can be a real downer!

Instead of measuring your progress by the scale, measure your energy levels. Monitor how many more repetitions you can perform of any exercise. Assess how many more minutes you can perform of any given activity. You may be making more progress than you think! If you can get through the first three months, you've put the most difficult part behind you. Soon, you won't believe that quitting was ever an option!

I always forget something!

Set up your gym bag the night before and do a quick inventory of everything you'll need. Keep an extra pair of socks and shoes and spare workout shirt and short/ pant in the gym bag. Plan ahead and always keep a set of gym outfits in your car.

Going to the gym is such a hassle!

Bypass the waiting line to the cardio machine and workout out at home. You can do your cardio training by running or biking outside. Keep simple training equipment at home such as several pairs of dumbbells, a stability ball, mat, Pilates ring, resistance tubing or bands and jump rope. If your home space and budget allow, you can build a home gym by adding an adjustable weight bench, squat rack, barbell weight set, a treadmill or an elliptical trainer, etc.

Remember, bodyweight strength circuit training can be just as challenging and gruelling if you do them right!

Follow these real-world strategies to help you overcome those daily hurdles that keep you from reaching your exercise goals. Ultimately, your lifestyle change is the secret to lifelong health and weight management.

Learn top 20 ways to stick to your workout. >>

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U.S. Obesity Epidemic Continues to Grow

A new report released by the Trust for America's Health (TFAH) revealed that U.S. obesity rates rose in 31 states in 2006. Twenty-two states showed an increase for the second year in a row. No states showed improvement in reducing obesity rate.

Read the report and check how (un)healthy your state is. >>

The report also finds that rates of overweight children (ages 10 to 17) are on the rise, too.

A new public opinion survey featured in the report also finds that 85% Americans acknowledge obesity is an epidemic. But why is obesity trend unstoppably going up year after year?

The government, health and fitness industry and media have spent tremendous amount of time and effort in raising the awareness of health, exercise, lifestyle change and weight control. Americans have poured in billions of dollars every year in diet pills , nutritional supplements , exercise machines, fitness gadgets and gym memberships. The results are terrible!

"We need a breakthrough in terms of policies and results," said Jeff Levi, PhD, Executive Director of TFAH. "Poor nutrition and physical inactivity are robbing America of our health and productivity."

The following is a summary of TFAH recommendations for combating obesity.

TFAH recommends a comprehensive approach for helping individuals make healthy choices including support from families, communities, schools, employers, the food and beverage industries, health professionals, and government at all levels. Some key recommendations include:

Think big. The federal government should develop and implement a National Strategy to Combat Obesity. This plan should involve every federal government agency, define clear roles and responsibilities for states and localities, and engage private industry and community groups.

Make healthy choices easy choices. Federal, state, and local governments should develop and implement policies that give Americans the tools they need to make it easier to engage in the recommended levels of physical activity and choose healthy foods, ranging from improving food served and increasing opportunities for physical activity in schools to requiring restaurants and food companies to provide better and more readily accessible information about the nutritional content of their products to securing more safe, affordable recreation places for all Americans.

Improve your bottom line. Federal, state, and local governments should work with private employers and insurers to ensure that every working American has access to a workplace wellness program.

Escalate research on how to promote healthy choices. Public health officials have identified a number of strategies to help encourage people to make healthier decisions about nutrition and activity, however, much more research needs to be done about how to effectively promote healthier habits.

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Go Red for Women's Heart Health

We all know that doing cardiovascular exercise helps us lose weight and improve health. Even you're in great shape, you still need to continue to do cardiovasulcar exercise to keep your heart in healthy function and for long-term health benefits.

Heart disease is not just for men. Due to different heart attack symptoms and misreading, women's heart disease has been neglected for a long time. Now cardiovascular disease is number 1 killer for women over age 25! In fact, the month of February has been proclaimed as American Heart Month since 1963. American Heart Association has Go Red for Women's Heart Health campaign to raise the awareness of heart disease for women.

Read more about health, self-care and work-life balance for women:
Intensive Care for the Nurturer's Soul: Go Red for Women's Heart Health

Learn how to perform cardiovascular exercises and strength training for your strong heart:
Do the Right Kind of Cardio Exercise for Your Heart
Strength and Cardio Circuit Training to Keep Your Heart Pumping
Super Strength Circuit Training to Strengthen Your Heart Muscle

Healthy Lifestyle Changes

Health and Fitness is a lifetime commitment. It should be an important area in anyone's life. With one month past the New Year, are you still on track of your New Year's Resolutions? or already slipping?

We got to learn how to lead a performance lifestyle.

How long does it take for a lifestyle change to become routine? According to John C. Norcross, professor of psychology at the University of Scranton, it takes a minimum of three to six months to make a new behavior permanent.

We don't need experts to tell us about behavioral changes. Ask youself. How long does it take to learn to play tennis or piano? On the other hand, picking up a bad habit (e.g., smoking) doesn't just happen overnight, either. Right?!

Over half of the leading causes of death are lifestyle related in modern days. The modern liftstyle and working environment makes us consume more and move less. Healthy lifestyle changes are the key to successful weight loss. Consider the following areas in your life for any improvement for making healthy lifestyle changes.

• Alcohol use
• Tobacco use
• Blood pressure
• Weight and body fat levels
• Physical fitness
• Stress and anxiety
• Automobile Safety
• Relationships
• Rest and sleep
• Life satisfaction
  

There are several ways to help you stick to your healthy resolutions and make permanent lifestyle changes:

• Set a S.M.A.R.T. goal.
• Enlist your mastermind support group of friends and family.
• Find a healthy substitute for the bad habit or behavior.
• Establish a reward system when achieving your goal.
• Give youself some time to see the results.
• Get professional help for lifestyle coaching.

>>> 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.

Welcome!

Hi there,

I'm a certified personal fitness trainer based in Morris County, New Jersey. This blog site is created to complement my website http://www.careyforfitness.com for my personal training business. Please check back regularly for my blogs on topics relating to health, fitness, diet, nutrition, weight lifting, muscle building, fat loss, exercise & training programs, workout routines, sport-specific conditioning, martial arts, injury prevention & post-rehabilitation, and motivational tips. I welcome your visit and feedback.

Have a healthy day!

C. Carey Yang
Certified Personal Trainer
Carey@CareyforFitness.com
http://www.careyforfitness.com
http://careyforfitness.blogspot.com