Happy Chinese New Year!! Today marks the beginning of a new year 4710 - year of Dragon - according to Chinese Zodiac.
Dragon symbolizes courage and prosperity in Chinese Zodiac, although it's the only imaginary animal among the 12.
If you missed your New Year's resolutions on January 1 (solar calendar), you've got a second chance to jump-start your resolutions in Chinese New Year (lunar calendar).
With a second chance around, what do you want to accomplish this year? more time with family? start up a new business or revive your current business? get a new job or career? Whatever it is, we’re here to support you, motivate you and keep you on track in every step of your journey.
Join me and 40,000 other high-achievers for the 100 Day Challenge, to set your goals and your personal strategic plan. Visit http://bit.ly/buTskW
When the New Year's parties end, a lot of us are left with some tough promises to keep.
The latest NPR-Thomson Reuters Health Poll is revealing what Americans are making their New Year's resolutions.
The telephone poll of more than 3,000 adults across the country was conducted during the first half of December. The margin for error is plus or minus 1.8 percentage points. Click here to read the questions and complete results.
How much did people want to lose? Almost half of people with dieting in mind wanted to drop 10 to 29 pounds. About 21 percent wanted to shed between 30 and 49 pounds.
Fifty one percent of all respondents make a resolution to exercise more. Thirty five percent pledge to lose weight and 9% of smokers make a resolution to quit smoking.
Some people have had a lot of practice with their vows to do better. A little more than a third of people have resolved to lose weight at least once in the past five years. Among those who have promised themselves they'd shed a few pounds, 38 percent made that resolution five years in a row.
Making a resolution is the easy part. How well do people actually do? Overall, 57 percent of respondents who wanted to lose weight in the past told us they'd reached their goal.
Quitting smoking is more challenging. Among people who had vowed to quit smoking at least once in the past five years, only 36 percent said they had succeeded.
Now, we have to admit that we wondered how accurate people's reports of success on their goals might be. The folks at Practice Fusion, a supplier of electronic medical record systems for doctors' offices, gave us another way of looking at things.
The company combed through a sample of real-world data from doctors' records, including the weights of more than 21,000 patients measured in 2010 and again in 2011. There's a lot of people who are losing some weight. Overall, about 46 percent of people lost some weight. On average, it was about 7 pounds from one year to the next.
Now the Practice Fusion data are from people who saw their doctors regularly, and we don't know how that lines up with respondents to our poll. After looking at the poll's findings and his own company's data, you might not reach your ambitious New Year's health goal, but it's still worth a try. You may lose a little weight, which is better than none at all.
t's time of the year again when people celebrate the holidays and welcome the New Year. "Weight and diet is on the top 3 New Year's Resolutions for most people. 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," says Carey Yang, a certified personal trainer and fitness expert in Morris County, NJ.
Yang is the owner and master personal trainer at Beyond Fitness Solutions, LLC -- a leading in-home personal training and weight-loss management company serving and helping clients in Morris County, Sussex County, Passaic County, Essex County and Somerset County areas in New Jersey.
By the end of January, one-third of people quit. Only half people still stay on their New Year's resolutions after 6 months. "That's a disappointing statistics,"Yang says.
"Lose weight, have a healthy fit, exercise regularly don't have to be that hard," Yang says. "It can be simple and easy if people review their past patterns and behaviors and answer a few questions."
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 answers are in the questions.
Watch the slideshow video about making New Year's resolutions for weight loss & diet simple and easy.
About C. Carey Yang and Beyond Fitness Solutions, LLC C. Carey Yang, Your Dream Body WorkoutXpert (TM), is a certified personal trainer and fitness boot camp instructor based in Morris County, 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 Blueprint (TM) 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 at 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"
Morris County NJ personal trainer and fitness coach Carey Yang explains the New Year's Resolution Syndrome, how to set the right goals and provides proven strategies to cure it for good.
Losing weight and getting healthy rank the Top 3 New Year's Resolutions for most people. "You can witness this from the crazy crowd in the gym for the first two weeks after the New Year. People all over the world are searching for tips and advice in losing weight, building muscles, eating right, finding workout routines, and achieving six pack abs when the New Year Eve's ball drops," says Carey Yang, a certified personal trainer and fitness coach.
Yang is the owner and master personal trainer at Beyond Fitness Solutions, LLC -- a leading in-home personal training and weight-loss management company serving and helping clients in Morris County, Sussex County, Passaic County, Essex County and Somerset County areas in New Jersey.
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.
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. By the end of January, one-third of people quit. Only half people still stay on their New Year's resolutions after 6 months.
"No wonder it's such as a big struggle for many people whether to make or not to make New Year's resolutions. They want to set goals and achieve them. On the other hand, they are also afraid of failing to keep the resolutions," Yang says.
Yang explains 5 common pitfalls when making New Year's resolutions and shares his strategies to beat the New Year's Resolution Syndrome.
1. 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. 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 personal trainer or fitness coach can be a really good source of professional guidance and accountability.
2. 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.
3. 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. 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.
4. 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.
5. Watch your environment. 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.
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 friends 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.
Watch the slideshow video on how to beat the New Year's Resolution Syndrome:
About C. Carey Yang and Beyond Fitness Solutions, LLC C. Carey Yang, Your Dream Body WorkoutXpert (TM), is a certified personal trainer and fitness boot camp instructor based in Morris County, 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 Blueprint (TM) 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 at BeyondFitnessSolutions.com.
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"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"
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
Your old-and-never-worked New Year's 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 change and do too many things, too soon and 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. Dream big but start small.
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 are four more habits of highly fit and healthy people. They're equally important elements to keep a fit and healthy lifestyle.
Healthy Habit #4: They Have Goals
Highly fit, in-shape people always have a goal. After all, you can’t improve something unless you know what you are trying to improve it to. Those goals can be small and incremental, or large and ambitious. In either case, they act with a sense of purpose when it comes to their health and physical fitness.
Whether that goal is to maintain their current physique, improve it, reduce body fat, gain additional muscle, increase their endurance or stamina, become more flexible, improve their coordination, or develop a better golf swing, they will always have a goal that they are shooting for.
They have more stable blood sugar, more consistent energy levels, and are less prone to gaining body fat because they rarely eat more calories in any given meal than their body can utilize.
Healthy Habit #5: They Drink Water
Highly fit people understand the benefits of water. When you see them, whether it's at the gym, at home or in the office, a bottle of water will often be close at hand. Proper hydration isn’t just important to athletes and runners, but everyone. Water can blunt fatigue, improve concentration and thought clarity, discourage the formation of kidney stones, improve digestion and improve performance in the gym.
Healthy Habit #6: They Don’t Diet!
Highly fit and healthy people understand that long term health and fitness requires consistently eating smart. And smart eating for a highly fit person is just part of their everyday routine.
They don’t skip breakfast. The often bring their own lunch to work and they seem to always be snacking on healthy foods like apples, vegetables and nuts.
The one exception to this rule is competitive male and female bodybuilding. Competitive bodybuilders will often diet leading up to a competition in order to drive their body fat down to very low levels. It’s very difficult for any person, no matter how well-conditioned they are, to maintain these extremely low, competition-grade body fat levels for any significant amount of time.
Healthy Habit # 7: They Record Their Progress
Healthy, highly-fit people keep track of their exercise so they can determine whether they are actually making progress toward their goals. You can’t improve what you don’t measure.
It may simply be a notebook where they write down each exercise, the weight and completed reps. Or it may be more formal, for example a store-bought exercise and fitness log or a sheet provided by their gym.
It takes conscious and consistent effort to break old habits and form new healthy habits. Start small. Pick 1 to 2 habits a week to work on. Pay attention to your focus and environment. Make sure they're helping, not sabotaging.
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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/.
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Jack Canfield, America's Success Coach, is the founder and co-creator of the billion-dollar book brand Chicken Soup for the Soul and the nation's leading authority on Peak Performance.
The following article lists Jack Canfield's top 7 success tips that we can use and apply to weight loss and fitness training.
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1.) Take 100% Responsibility for Your Life. One of the greatest myths that is pervasive in our culture today is that you are entitled to a great life-that somehow, somewhere, someone is responsible for filling our lives with continual happiness, exciting career options, nurturing family time and blissful personal relationships simply because we exist. But the real truth is that there is only one person responsible for the quality of the life you live. That person is YOU.
2.) Be Clear Why You’re Here. I believe each of us is born with a life purpose. Identifying, acknowledging and honoring this purpose is perhaps the most important action successful people take. They take the time to understand what they’re here to do-and then they pursue that with passion and enthusiasm.
3.) Decide What You Want. One of the main reasons why most people don’t get what they want is they haven’t decided what they want. They haven’t defined their desires in clear and compelling detail...What does success look like to you?
4.) Believe It’s Possible. Scientists used to believe that humans responded to information flowing into the brain from the outside world. But today, they’re learning instead that we respond to what the brain, based on previous experience, expects to happen next...In fact, the mind is such a powerful instrument, it can deliver to you literally everything you want. But you have to believe that what you want is possible.
5.) Believe in Yourself. If you are going to be successful in creating the life of your dreams, you have to believe that you are capable of making it happen...Whether you call it self-esteem, self-confidence or self-assurance, it is a deep-seated belief that you have what it takes-the abilities, inner resources, talents and skills to create your desired results.
6.) Become an Inverse Paranoid. Imagine how much easier it would be to succeed in life if you were constantly expecting the world to support you and bring you opportunity. Successful people do just that.
7.) Unleash the Power of Goal Setting. Experts on the science of success know the brain is a goal-seeking organism. Whatever goal you give to your subconscious mind, it will work day and night to achieve...To engage you subconscious mind, a goal has to be measurable. When there are no criteria for measurement, it is simply something you want, a wish, a preference, a good idea.
Adapted from THE SUCCESS PRINCIPLES: How to Get from Where You Are to Where You Want to Be by Jack Canfield with Janet Switzer (HarperResource; January 1, 2005; ISBN: 0-06-059488-8)
Jack Canfield, America's Success Coach, is the founder and co-creator of the billion-dollar book brand Chicken Soup for the Soul and the nation's leading authority on Peak Performance. If you're ready to jump-start your life, make more money, and have more fun and joy in all that you do, get your FREE success tips from Jack Canfield now at http://www.jackcanfield.com/.
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New Jersey Personal Trainer and Fitness Expert Carey Yang is launching an online coaching and accountability program called New Year’s Resolution Challenge 2011 to help people overcome their weight loss and fitness challenges and transform their body and lifestyle in year 2011.
DENVILLE, NJ -- December 25, 2010 -- "If you have been struggling for your New Year's resolutions, you now have another opportunity to jump-start your resolutions for a stronger and better year," says Carey Yang, a Certified Personal Trainer, fitness expert and president of Beyond Fitness Solutions, LLC based in Denville, New Jersey.
Yang is launching an online coaching and accountability program called “New Year’s Resolution Challenge 2011” designed to overcome New Year’s resolution challenges many people have been facing in their weight loss and fitness goals. This program is in alliance with The GoalsGuy Gary Ryan Blair. The campaign officially starts January 3, 2011 as it is the first business day of the year 2011.
"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 New Year’s Resolution 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 2011 the wealthiest, healthiest, wisest and most rewarding year of your life," Yang says.
For more information about the New Year’s Resolution Challenge, visit http://bit.ly/buTskW.
About C. Carey Yang and Beyond Fitness Solutions, LLC
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.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.
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.
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 .
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.
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.
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
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
September 22nd is an important date as it marks the 100 day countdown of 2010, and also serves as the launch date for a truly unique, highly valuable program called the 100 Day Challenge -
An Extreme Performance Workout.
It's all about getting things done, getting massive results quickly, and finishing the year strong.
The 100 Day Challenge is a revolutionary performance acceleration program where challengers compete against themselves to achieve a number of challenging goals before the year runs out.
Tens of thousands of people from over 80 countries have already participated and this year’s enrollment numbers are expected to grow significantly.
Watch the following video. It the message resonates with, you're welcome tojoin me and thousands of other empowered people to develop your personal strategic plan and goals.
For more information about 100 Day Challenge and your personal strategic plan visit http://bit.ly/buTskW.
According to a study just published in Journal of the American Medical Association, middle-aged American women need to exercise in a moderate intensity an hour a day, every single day, just to avoid weight gain.
The study followed 34,079 women over 13 years. In that time, they gained an average of about 6 pounds each. Don't let the word “average” fool you into thinking that a handful of really heavy women skewed the average. Some 87 percent of the women gained weight.
An hour a day, every single day?! Is this even a possible goal to set and reach?
The answer is Yes. But take one baby step at a time before you get frustrated, burnt out and quit.
Know where you are. You got to know your numbers - weigh, body mass index (BMI), body fat, and waist measurement. User-friendly calculators can be found www.cdc.gov/healthy weight/assessing. If you are not sure, find a fitness trainer in the gym and hire one to your home for consultation.
Exercise. The study refers to an hour of moderate exercise. It doesn't mean you have to gym every day or run on treadmill or bike. Other activites such as walking, hiking, golfing all help 300 to 400 calories. If you increase the activity level and intensity, you can even burn more calories by running, aerobics or swimming.
Watch your calories. The truth is that you can't outtrain a bad diet. You can train all day, every day, but eat all night and more than you can burn off, you will gain weight.
Portion control. Most people are overweight for one simple reason: They eat too much. You have to learn what a serving size is. It varies depending on the type of food, form and measuring unit. You'll find calorie counting isn't that hard. It may be tough at first, but in time you'll find that you don't have to be stuffed to be satisfied. The American Dietetic Association offers good advice at http://www.eatright.org/.
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.
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.
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.
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!
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.
