Who Do You Hang Out With?

It is a well known saying that you're the result of 5 of your closest friends. A study showed that obesity is contagious and can spread through social network, titled "Your Friends Can Make You Fat." Please the post carefully.

One subscriber said that she had challenges to get going as the people around her have been pretty negative. She made the decision to try to find new friends and colleagues who were more positive, into living a healthy lifestyle, and more like-minded.

We know masterminding is a very powerful strategy to be successful if done correctly. But she still had problems moving forward and getting focused. The intention is great but it's not answer for the long term.

Why?

I respect "like-minded" people. But many people choose the wrong types of people. Many "like-minded" people are out of shape, un-energized, even unhealthy. So if you're one of them or become one of them.

So who do I hang out with?

I hang out with action-minded people. People that are consistently moving forward, laser-focused, execute their goals and plans; who are at least close to me or one notch above me. I want to lift weight with people who are a bit stronger and better than me so that I can get stronger and better.

Here is your homework and action item: add at least one or more "action-minded" person to your life in the next 30 days or less.

You need people around you that can be a great role model for action, focus and perseverance.

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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.

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Buddy Up to Shape Up

If you made your New Year's Resolutions to get in shape this year and still stay on your training program, give yourself a round of applause and a pat on your back.

In fact, you beat 36% of the people who resolve to lose weight and change their eating habits. I have cited a study from the University of Scranton in my earlier post that only 64% of these resolutons are still maintained after one month.

That sounds encouraging since 2 out of 3 are still sticking to their resolutions. Unfortunately, enthusiasm and momentum may start to wear off after 6 weeks where many people hit the first critical plateau on the psychological and physical levels. Some people start to slack and slowly relapse in their training and diet. A few people find ways to change up to make it through. The same study showed that only half are still on track after 6 months.

In my TOP 10 Tips to Beat the New Year's Resolutoins Syndrome, I have offered my advices on how to stick to your New Year's Resolutions. The #10 Tip is to watch your environment as quoted in the following.

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.

If you want to lose weight and change your habits, buddy up with a like-minded friend who shares a similar goal with you. Buddy System is one great way to help you (both of you) stay on track. Joining a Mastermind Group or fitness inner circle surrounds youself with positive, high energy, health conscious like-minded peer.

According to a psychology professor John C. Norcross at the University of Scranton, "having someone to exercise or someone who bugs you about going to the gym doesn't make a difference in January, but it does in February."

"People can tough it out on their own for a month, but after that it gets hard." said Professor Norcross. The exercise pal -- or cop, in the case of a nagging friend, spouse or office mate -- adds incentive. Your workout buddy or accountability partner will cheer you up and keep you going on occasions where you have the moment of "I don't feel like it." or "It's too (you name it excuses)."

We all have last-minute emergency or other reasons to pass up a workout. The difference is that successful people think a missed workout isn't the end of the world. A lapse is not a relapse!

On the other hand, unsuccessful people think that they won't make it and use one slipup as an excuse to quit. This is one of the major component in my "Your Dream Body Blueprint" about powerful mindset and deal with obstacles to set you up for a success start.

Your journey to shape up and get your dream body is guaranteed not to be a smooth ride. What makes the difference to those who succeed is that they follow the step-by-step guide to execute the Dream Body Blueprint.

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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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The Power of Friends

In your journey to the quest of life-long health and fitness, you know that it's important to include exercises (both resistance and cardiovascular training), balanced diet and nutrition.

You also understand that goal-setting, mental toughness and your burning desire are critical in keeping you on track.

But all these are just bells and whistles. You need a solid framework to build upon and around it. This framework is the secret to long-term fat loss success and weight management; that's, your healthy and performance lifestyle.

In addition, it's helpful to include a mastermind group who supports you. The mastermind group is a group of like-minded people who work toward the common goals (e.g., fitness, fat loss, sports, etc.). You'll support each other, hold each other accountable and keep each other focused. It's also helpful to include a coach or trainer to provide guidance and training to you and the group.

Another missing link you cannot ignore is the "environment" around you. Put it this way, you are the product of your five closest friends in health and fitness.

If you want to stay fit and healthy, hang out and keep a good company of fitness-minded friends. It doesn't mean that you break up with your overweight or obese friends. Just beware when you want to keep your body in shape.

Surround yourself with friends and co-workers who are health-conscious and engage in exercises and physical activities. In fact, the power of friends is so far-reaching that you can influence your overweight friends in a positively empowering way.

In a recent groundbreaking Study: Your Friends Can Make You Fat, the researchers concluded that obesity is contagious, spreading through social networks.

Being obese is like having split ends. A lot of people get it, nobody likes it, but once is spreads... it's everywhere!

Christakis and James H. Fowler of the University of California, San Diego, took advantage of detailed records collected between 1971 and 2003 on 12,067 adults who participated in the well-known Framingham Heart Study.

"Friends, more than family or neighbors, are the ones propagating the epidemic. So if your friends put on weight, you're more likely to put on the pounds, too." said the study.

The study found a person's chances of becoming obese went up 57 percent if a friend did, 40 percent if a sibling did and 37 percent if a spouse did. In the closest friendships, the risk almost tripled.

However, the researchers found no effect among (obese) neighbors unless they were friends.

The researchers calculated that when an obese person gained 17 pounds, the corresponding friend put on an extra 5 pounds on the average. What a sympathetic gain!

The worst part is that your overweight friends don't have to live anywhere near you. In today's communication technologies, your friend of hundreds of miles away can just call, email or text you about his or her recent weight gain. A close friend's weight gain can be even more dangerous.

On the positive note, the research showed that heavy and thin people are causing their friends to become more like them.

So on the flip side, thinness is contagious, too.

If you're fit and healthy, you can impact your "heavy" friends to become "thinner" as they may look up to you as a role model. It could be "peer pressure" that your friend want to look more like you --- not just thin but fit and healthy.

And of course, there's always a chance that you can lose your upper hand and succumb to your heavy friends to put on weight.

That's why it's important to choose healthy and favorable "environment" around you --- your friends and circles of friends.

I have offered many tips to keep you empowered and motivated in your health and fitness program.

I hope I can have the positive impact on the obesity epidemic by educating and training people about the importance in lifestyle changes, exercise, healthy and balance diet.

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The Secret to Weight Loss

Oh, no, another "secret"? You're kidding me!

I should say THE missing link to long-term weight managment and wellness.

So what is it?

You can guess:

• High intensity resistance training to build muscle and strength. No problem. I hit the gym 4 times a week.
• High intensity interval training H.I.I.T. cardio exercise to fire up metabolism. Got that. I "H.I.I.T." the treadmill 5 times a week.
• Balanced nutrition, 5 to 6 meals a day to refuel your body and keep your blood sugar level steady. I'm pretty good at eating well although sometimes I cheat and eat junk foods.
• Commitment to your health, be accountable for yourself. Yes, I resolved to lose weight 60 pounds this year.
• Mastermind group and support team to cheer you up. Yeah, I try to stay away from those negative people who think I cannot lose weight.
• Coach or mentor to guide you. Yup, I also have a tough personal trainer who kicks my butt and keeps me motivated.

What if you have tried all of above and are still struggling to achieve your goals?

Feeling frustrated? Tired? Depressed? Burnout? I feel for you. Learn the 7 keys to avoid burnout from an Intensive Self-care Coach.

Ask yourself again. Be honest to youself.

• Perhaps weight training 4 times a week is too much for you. Are you training at the "high" intensity you're thinking?
• On top of weigh training, H.I.I.T. cardio 5 times a week? Are you sure it's really "high" intensity? Are you overtrained?
• Is your nutrition really balanced to meet your training demand and goals? Good mix of complex carbohydrates, protein and fat? Are you counting calories and still eating junk?
• Do you really follow your plan? Skipping workout? Binge-eating? Is losing 60 pounds in a year realistic?
• Is your circle of support getting smaller and smaller. Is your energy draining, not charged?
• After the personal training sessions, do you follow the individualized workout plan designed by your trainer? Your trainer always know.

Then what is missing?

You may do good in some of these areas. But you may lose focus and balance in some other areas. Losing inch and pound is not a healthy goal. That's not a healthy, meaningful, enjoyable life to just worry about losing 10 pounds or dropping 6 dress sizes.

What's it?

What's THE secret to weight loss?

Isn't it obvious? It's

your lifestyle and overall wellness.

Weight loss is simple, but not easy. It's not even a secret.

Your lifestyle is the foundation to put all the above elements together. It's the key to your sucess for your health and fitness. Healthy lifestyle changes are foremost important in your overall wellness.

You build all these elements by doing these healthy behaviors and activities to achieve your desired lifestyle and wellness. Otherwise, you're like traveling without a destination and roadmap.

How do you go about healthy life changes without quitting on the yard line?

One of the best ways is to join a group coaching and intensive training for performance lifestyle. This type of coaching and mentoring program has many benefits:

• Learn how to get active again; the active lifestyle model for year round consistency.
• Clarify your goals, objectives and your vision.
• Bring it all together to accomplish what you really want, to look, feel and perform better.
• Go through each step with a qualified coach and develop a plan of action.
• Coordinate all aspects of your lifestyle so you can achieve your goals with the best use of your energy.
• Focus on personal energy management and achiever mindset in health, nutrition, weight loss and fitness. Learn how to effectively recharge your energy, eat for success by eating Nutrient Rich whole foods that are optimal for health and natual weight loss.
• Small mastermind group puts you with a group of like-minded achievement-oriented people to become your accountability partners.

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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.

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