I work with two types of clients in NYC.

HIgh performance clients that have been eating right and training or playing sports for most of their lives. I fine tune their diet and design training & conditioning programs that help them burn that last stubborn 5 pounds of fat and keep them strong and healthy. I also teach them mind body fitness routines to help them reduce stress. They follow the program and get awesome results.

Then there is the majority of female clients I work with. In fact, the vast majority of people I meet fall into this category as well.

These clients have serious BLOCKS (mental & physical stress) that prevent weight loss: digestive problems, hormonal imbalance, brain chemistry imbalance (depression, anxiety, etc), cravings & addictions, food sensitivities (that they didn’t know about), constipated, eating disorders and thyroid issues. Some are also burned out (technically known as adrenal fatigue).

Others cant get pregnant and all of them cant lose weight no matter how hard they try.

Most of these women have been to doctors or other professionals who couldn’t figure out what was wrong with them and since MOST people in this world are sick, this category of people believe that its NORMAL to be sick, depressed, bloated, gassy, tired all day and have bad skin & PMS.

Most of these women are also trying to desperately lose weight.

But guess what?

When your not healthy, like the majority of people me and my colleagues meet, you simply cant lose weight. These underlying imbalances need to be CORRECTED first before you can lose weight. If you have those imbalances and try to lose weight, you make your life much harder and your health much worse.

I am going to write about these ‘hidden’ physical causes of stress that prevent weight loss in my next blog post.

This blog post here is about mental mistakes I see on a DAILY basis here in NYC. These are the most COMMON reasons many people can’t lose weight. Make sure you don’t make these mistakes and if you have any of those physical challenges, I will cover them in my next blog post.

1) Cause vs Effect

You don’t lose your muffin top, man boobs and get healthy by working out harder or eating less.

We live in a universe of laws, Cause and Effect is one that governs our human physiology. Being sick or overweight is an EFFECT. In order to get healthy and lose weight, you must find the CASUE and address that first.

Ask yourself WHY are you cubby to begin with?

Do you eat because your bored? Do you eat processed foods, artificial sweetener or sugar? Overdo it with coffee? Not enough sleep? Too much stress from your relationship or career? Binge eating or drinking too much alcohol on the weekends? Do you watch more TV than time exercising?

Going to the gym and dieting are the WORST things anyone can do because they don’t address the reason why the FAT is covering your abs to being with. Even if you do lose some weight, you will gain it right back untill you address the CAUSE. Find the cause and address that. The effect (weight loss) will come naturally when you do the right thing and take responsibility.

2) Denial & Defensive

Many people, men and women, young and old, are straight up weird about their bad health and irresponsible behavor.

As soon as I ask them questions they get defensive or totally deny the truth that they are unhealthy. Its strange, I know, but if you want to lose weight and haev OPTIMAL health, you need ot be honest with yourself nad others. There is a reason why people act this way, check out # 3…

3) Food Addictions 

When you hear people talk about COMFORT FOODS, they are generally referring to their food addictions. CRAVINGS can also (not always) be a sign of food addiction.

I will cover this more in the next post about phsyicoal sources of stress that prevent weight loss, but MOST people have food addictions. Addictions drive brain chemistry imbalance which triggers unhealthy mental patterns (lying to self & others, denial, defensive) that prevent health & weight loss.

Sugar and artifical sweetener are very addictive and yes, very damaging to human physiology.

Gluten is a protein found in many grains and is not only damaging to the digestive and nervous system (brian function), but gluten acts as a potent opioid which is highly addictive. Casein, a protein found in dairy products, is also addictive.

If you have food addictions and are in denial about it, you will never get healthy or lose weight. If you want to get healthy, find someone who is not judgmental and who knows how to help overcome these challenges.

Why do you think MOST Americans eat cereal for breakfast every single day for 30+ years and TONS of bread, bagels, pasta and other baked goods?

Why do you suppose practically everyone FREAKS OUT when I tell them the EASIEST way to lose weight and RADICALLY IMPROVE their health is to give up these crappy processed foods????

4) Unrealistic Expectations 

If you have dieted for years, or been unhealthy and eating crap for years, or been overweight and a lazy slug for 15 years – do you HONESTLY think you can lose weight for your wedding in 4 weeks??? Get real. If you have any of those imbalances I discussed earlier, you need to correct those FIRST and that TAKES TIME. If you think that an acai berry diet or following those useless leg lifts thats in EVERY women’s fitness magazines is going to change all that – you are fooling yourself.

Be honest, set realistic goals and get busy baby!

5) You Think its NORMAL to be Bloated, Sick & Depressed

This is COMMON, especially with baby boomers and seniors. Just because the people around your are taking medications and have physical pain or because depression or alcoholism runs in the family DOES NOT SENTENCE YOU TO THE SAME FATE.

Yes, most people are sick – not some, MOST, are sick & overweight in this country, but that means nothing for you and I. This brings me to the last 2 mistakes which have the greatest negative impact…

6) The Know It All 

That’s right, you are coming to see me for a consultation because you cant lose weight, yet you have better ideas than me?

‘I know what works for me’, cardio for weight loss, stretching or that stupid (yet trendy) fitness class down the street is the ‘best’ thing to lose weight because ‘everyone is doing it’.

This has got to be the most annoying attitude and I see it often.

I see this with men who have not worked out or played sports since high school. I also see it with young women (usually in their mid 20’s) who have dieted for years, regularly read trendy (read: crappy) magazines and still struggle with body image, body fat and health issues.

If you have dieted, you are NOT an expert. You were a target. Dieting does NOT make you a diet expert. Dieting damages the female brain and metabolism and you likely need an EXPERT.

If you act like a Know it All, you will continue to struggle like the majority of women in this country.

If you want to lose weight and get healthy – you need guidance. We ALL need guidance in some area of life.

Most of us have accountants, lawyers, travel agents, mechanics, chefs, spiritual teachers, career mentors, tailors, etc… You see my point?

Human health, the science of safe & effective exercise programs and the physiology of weight loss requires an expert for MOST (not all) people.

So, put down the magazines, pick up a book and stop acting like a Know It All. Find a real expert and either become friends, work for them or become their client or take a class. Study everyday and you might even become a real expert at some point, if you so desire.

7) Afraid to be UNIQUE 

There is a LOT of pressure to conform in American culture – every single one of us is strong enough to stand alone and not succumb to this pressure and live the life of your CHOICE, but most CHOOSE to follow the herd like good little sheep.

I do understand that there is TONS of pressure, especially for women . Guys are pressured to act ignorant and tough, but I see more pressure from more sources for women to ‘fit in’.

The problem is the ‘in crowd’ – when it comes to fitness and fat loss – is following the wrong leader and not getting results. Its more important for some people to ‘fit in’ than it is to do the right thing and GET RESULTS.

Cardio is the perfect example. Dieting, diet soda & low fat foods are others.

Eating less and exercising more is a mainstream idea embraced by the masses that doesn’t work for most (most people are not eating enough and don’t forget the underlying imbalances most people have) yet people still follow it.

Many women with the above mentioned imbalances have come to see me (or one of my colleagues that do this type of ADVANCED fitness & nutrition work) and are freaked out when we say NO CARDIO and EAT MORE FOOD.

They are afraid to do a DIFFERENT exercise and eating plan than their girlfriends and don’t understand why they can’t be normal like their girlfriends or peers who are just like they were BEFORE they got imbalanced.

You know what Im talking about dont you … starving themselves and skipping meals, drinking red bull and taking laxatives, desperately trying to lose weight by doing all the wrong things and because EVERYONE is doing it, these clients think thats what they are supposed to do.

Does that make sense?

What MOST people are doing in exercise is UNHEALTHY and INCORRECT and if you have any imbalances, following the crowd is essentially a death sentence.

ANother example is popular fitness magazines. They are very popular yet there is more confusing ideas, half truths, misinformation and conflict of interest in them than there is congruent truthful information.

In order to have OPTIMAL health, lose weight and skyrocket your energy levels as well as prevent disease, you have to love and respect yourself enough to be UNIQUE, stand out from the crowd and not be a SHEEP.

These are common mind traps that you can easily avoid. If you want to get RESULTS, you can. You need to read and study the blogs and books of real experts who are not repeating the same tired message that everyone else is repeating.

My next blog post I will cover those physical barriers to weight loss and I will also give a shout out to some real expert and friends so you know what blogs and books I encourage you to read so you get awesome results.

‘There is a time in every man’s education when he arrives at the conviction that envy is ignorance; that imitation is suicide.’ -

Ralph Waldo Emerson. 

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A couple of weeks ago I asked some of my clients what their top 3 tips were for staying lean and healthy. Since then, a bunch of my friends gave me their top 3 tips for a healthy and inspired life.

You’re about to see that true health goes way beyond fitness training…After you read this post, leave a comment & tell me:

1 – Which are your favorite tips

2 – Add your own personal tips that you want to share

12 Tips for an Awesome Life from Ximena

‘The Modern Cavewoman’

1) Eat wholesome, organic plant foods & organic grass fed animals in the right proportions
for my metabolic type (carb type).

2) Avoid the foods that I tested intolerant to.

3) Cook and ENJOY EVERY BITE.

4) Grass fed, raw, organic butter is a MUST… I Eat as much fat as I can handle

5) Drink ½ my body weight in ounces of H2O Evian in glass

6) Lift any form of free weight. Some days I lift very very heavy weights other days I go lighter.

7) I do it for no more than 18 minutes 4-5 times per week.

Make it a point to exercise all my bodies:
a) Physical (move)
b) Mental (learn something new)
c) Spiritual (meditate & love myself)
d) Emotional (personal development and grow from my relationships with self and others)

9) Make love

10) Love my work

11) Get sun

12) Get good quality rest

Ximena is a friend of mine from my Miami, she has a killer website and calendar that should be hanging on your office wall: www.ximenagonzalez.com

Top 3 Fat Loss Tips from a Formerly Overweight, Depressed, Punk Rock Rebel without a Cause turned Nutrition, Fat Loss and Internet Marketing Expert

1.  Never Say Anything Negative About Yourself.

Ever. Instead – become an ego maniac!  If you want to lose weight you have to give your body the respect and love it deserves. Imagine if someone came up to you and said, “you look fat today,” or “your ass looks huge in those jeans,” or “your stomach is so nasty?”  You’d want to practice your new fancy muay thai moves on their ass.  So knock it out. Step into the shoes of the most confident, sexy and egotistical person you know.  And become that person.  Just like an actor rehearses a new role, rehearse your new “rock star” personae in your mind daily like a meditation until you see this new slimmer more confident and healthy body come to life!

2.  Ditch the diet mentality.

If you want to lose weight, stop dieting.  Instead – find a metabolic typing advisor to give you a “diet diagnosis.” You don’t have to deny yourself food if you know how to eat – not to mention the damage to your metabolism. Your individual metabolism and dietary needs are just as unique as your fingerprint.  Once you know what to eat your body will adjust and weight loss is inevitable.  Get your metabolic type tested.  There is no better way than to determine what foods are right for you!

3.  Don’t do it alone. 

It doesn’t matter how little or how much weight you need to lose.  One of the best way to lose the weight is to find an accountability partner.  This person should not be someone who needs to lose weight themselves though.  Misery loves company!  Find someone who either has successfully lost weight themselves or a fit friend who you can trust.  Tell them your current weight and your goal weight. Then send them a daily food and fitness log.  Establish a penalty if you don’t. For example, tell them to announce it on Facebook that you are not sticking with your commitment.  There is nothing more motivating than the thought of public scrutiny!

Erin reveals more fat flushing secrets at  www.operationshapeshift.com/

Top 3 Tips for Holistic Health and Wellness

by Adam ‘Omkara’ Helfer

1) Eat 4-5 times a day.

This requires proper planning- planning is the key to it all. I make sure I get enough protein and fat everyday. Get “the fat myth” out of your head and always make sure you are taking in good fats as a cornerstone to your health and wellness program.I’m big on raw, organic food and super foods (Acai, Mangosteen, Camu, Chia etc).

2) Work out 3-4 times a week an intense 1/2 hr to 45 minutes at a time. 

Note the amount per week and the duration- Most people are overtraining. With the average person being stressed, eating a so-so diet, and lack of proper sleep, going to the gym every day for an hour is over taxing ones system. Learn to mix in yoga, tai chi, qi qong, and deep breathing in with one’s fitness routine and consider it just as important as weight training.

3) Remember that your mind and body are ONE.

Our thoughts can have a profound affect on our physical body. A healthy, positive mindset is key to ones physical health and wellbeing. Practice thought control and positive thinking for optimum physical, emotional, and spiritual health and balance.

Adam is my one of best friends and lives in Washington D.C. He is a Holistic Nutrition & Lifestyle Coach, a Reiki Master, a Massage Therapist and a Mind-Body Bad Ass. Check out his site www.omkara-world.com

Top 3 Tips to Live the Life of Your Dreams

from Harry Yuan

1) Dream. When I say dream it means that there should always be a goal that you want to achieve. This doesn’t only have to be a work goal like hit 100,000 in sales.  Think of ALL areas of life. It is important to achieve and work towards a dream goal.  This can be to skydive around the world, be in a movie, catch the biggest fish, etc.  Dreaming is an important part of health, because it keeps the mental health of an individual sound and alive!  Not to mention dreaming while sleeping is vital to health so make sure to sleep between 10pm – 6am.  Most importantly, dreaming is food for the soul.

2) Sun. Enjoy the outdoors, and play in the sun.  People take life way too seriously, and forget to enjoy the natural pleasures of the earth.  It is as important to have fun as it is to work, which is why the sun is so important.  Being outside, playing Frisbee, golf, hunting, fishing, skydiving, snowboarding, etc. this all allows you to enjoy life and the sun recharges the human battery.

3) Local. Everything is always better local, no mater where you are.  This means supporting the small independent grower, traveling by public transport/foot/bicycle, or just being friendly in your neighborhood.  Local food is great because you get non-chemical, organic, and sustainable foods, which is vital to ones health.  Traveling by public transport/foot/bicycle allows you to enjoy yourself, and centralize your time and get in fitness.  This creates a more calm environment, and is much less of a financial stress.  Being friendly in your neighborhood allows you to feel safe, and establish a sense of tribal association.  All in all, Local makes life more enjoyable, reduces stress and that allows you to be healthy.

Harry is my homeboy from San Francisco, and yes, you will see some photos of me skydiving with him later this year. Check out his organic website: www.iheartorganic.com

Top 4 Tips for Health, Fitness and Fun!

by Vin Miller

Living a healthy and inspired life means that you’re getting the most out of your time on this planet.

1. Know Your Purpose and Passions
Everyone wants to live a life full of great experiences, but there’s little chance of this happening if you don’t know what you want these experiences to be. On a regular basis, take some time to reflect on the direction of your life. During this time, consider what inspires you, what brings you happiness, and how you can leverage it to help others.

Living with purpose and passion is what empowers you wake up with happiness and excitement each morning. It gives you a sense of fulfillment, accomplishment and pride, and is something that many people are sadly missing out on. We all have the capability, but we each have to discover it for ourselves.

2. Educate Yourself and Take Initiative

While knowing what you want from life is a great foundation for happiness, it’s simply not enough. Aspirations are worthless without the knowledge and initiative needed to achieve them. Identify the information and activities that are required to turn your desires into reality and commit yourself to making them happen.

Good health should be among the aspirations of anyone wanting to live a long and happy life. With all the misinformation circulating today and all the opportunities presented by modern society to undermine your success, this is an area where knowledge and initiative are extremely important. Now dig deep to find the determination to implement it.

3. Surround Yourself With Good People

In most cases, creating opportunity to live the lifestyle of your dreams requires some risk and a lot of hard work. It’s easy to get down on yourself and have thoughts about giving up, and without confidence in yourself, that’s exactly what you’ll do. Support from friends and family can make all the difference.

Furthermore, your relationships with friends and family provide a unique source of happiness and fulfillment that can’t be experienced any other way. For these reasons, take good care of your relationships with the people you’ve chosen to keep close to you.

4. Get Started Right Now!

Life is simply too short to procrastinate in your pursuit of happiness. Every minute you let pass without purpose is a missed opportunity to enrich your life. I’m certainly not suggesting that you pack every minute of your day with activity, instead, minimize the time you spend on activities that you don’t enjoy and serve no purpose.

Vin is a friend of mine who lives upstate NY. He has an awesome blog at www.naturalbias.com

Top 4 Tips for Maintaining Inner Calm Despite Outer Chaos

by Stacy Jakubas

1) Laugh. Laugh at yourself, laugh at the mess the economy is, laugh at everything you can; just don’t underestimate the power of it. Try it and you’ll understand.

2) Read what you eat. If you can’t pronounce it, you shouldn’t eat it.

3) Enjoy Exercise. Don’t let ‘exercise’ be a chore or obligation. It should be a part of life. Find something you love to do. If you don’t feel good or accomplished after it, it wasn’t worth it.

4) Don’t get so hung up on what you look like on the outside…once you fix the inside – be it your head, your heart, or any other part – the rest will follow!

Stacy is an amazing client of mine who never ceases to inspire me. She started working with me after a near death experience that totally crushed her body:

Broken nose
3 Herniated cervical discs
Ruptured lumbar disc
Torn subscapular tendon
Torn supraspinatus
Torn bicepital tendon

All we did was some corrective, holistic exercise and got her on my Healthy Urban Kitchen Nutrition Plan which eliminates the inflammatory foods that MOST EVERYONE is eating. She is now living a ridiculously active life of action sports, marathons and dancing that rivals ‘Dancing with The Stars’! She is pain-free and running marathons now and seriously kicks ass! She trains less than 99% of marathoners, looks better than 99% of them, does mostly strength training and more importantly knows how to eat for her body – not according to Runner’s magazine and their ‘carb loading for all’ approach.

By day, Stacy is a focused, suit wearing financial genius…come Saturday – watch out!  Her closet X Games inner child is unleashed!

Her life is a an inspiring example for everyone in the financial industry right now. Despite external circumstances, she enjoys her life, has fun and is not going to Happy Hour to ‘relieve stress’ like many others in her industry.

Top 3 Tips for Health and Wellness in a City that Never Sleeps

with Donna Sonkin

1) Get Physical! Do exercise that you find fun. When people go to the gym who hate the gym they become resentful – that said we still need to move the body. Think on this for a moment and remember a time when you did something physical that was fun and exhilarating; did you love ice skating as a child, or tap dancing class?  Maybe, then as an adult you might try a strip pole class or belly dancing? Doing something both physical and fun will get you to do it and that is the most important thing of all: JUST DO IT!

 2) Surround yourself with kind and inspiring people. When you surround yourself with inspiring people of integrity you get inspired! Simple as that! If you hang around with healthy people you will find yourself getting healthier, if you surround yourself with smart people you will get smarter, likewise motivated people. The same is true with duds and unmotivated people – it is said that you can judge a person
by the company he or she keeps and I find this to be very true. Before I met my best friend Andrea ( a health counselor / natural food chef/ outdoorsy gal), my new years eve was usually spent at some dumb party… this year we did the NYC Road Runner’s Midnight 5K run! I NEVER would have done this on my own…we ended up having the time of our lives! When you surround yourself with inspiring people,
you end up doing inspiring things!

3. Find work that excites you. How is this a health tip? In the 4 years that I have been health counseling I notice a very clear theme, when people hate their work they treat their body’s poorly, they emotionally eat, numb out on TV, drink more than they should and bitch ALL the time. However, when I spend time with a client who loves their work, they usually can get healthy pretty quickly with only a few simple suggestions. Bottom line: find work that excites you!

Donna is a Holistic Health Counselor, Natural Foods Chef and TV personality who works with models and actors. Check out her website: www.getthinforthecamera.com

Top 3 Tips to Totally Transform Your Life

by Holistic Health and Nutrition Expert Jackie Blake

1) Pay attention to your thoughts and words. Ask yourself “is this thought that I’m thinking, or this word that I’m speaking, what I want to create my future?” If the answer is “yes” then cool, change nothing. If the answer is no, it’s time to find some thoughts and words that you can rally behind and block out everything else.

2) You cannot truly stand in your power when you are owned by an addiction. Cut out all caffeine, alcohol, gluten (wheat, rye, oats and barley), sugar, fake sugar and pasteurized dairy. Being free of these addictive substances allows me to function at a higher level all day.

3) Know what makes you happy and do it. If you don’t know, sit quietly for at least 10 minutes a day and allow the answers to come to you. Being happy raises your energy so that you don’t need to eat extra calories to power yourself through a grueling day.

Jackie is a dear friend and when I saw her for her birthday recently, the changes were so unbelievable that I had to interview her for my blog. Jackie suffered from major depression, anxiety, acne, was pre-diabetic and had debilitating PMS – all of which are now non-existent because of the physical, emotional, mental, spiritual, nutritional and lifestyle changes she made and now teaches to her clients. Her website is:www.theorganicexperiencenyc.com

3 Tips for Long Term Well-Being and Freedom from Botox

Collen is an amazing and inspired person…her tips are some of my favorite in this post!

I saw Tina Turner perform at Madison Square Garden a couple months ago.  She was 69 years old and absolutely rocking it.  Her performance reminded me how essential having a sense of purpose is to every aspect of my life.  I could argue that above all other life factors, my sense of purpose has created my well-being.  In other words, when I am aligning and acting from a larger definition of self I am automatically taking care of my self.

As sense of purpose lays the foundation, there are three things I do everyday that feed my well-being in the short term so that I can pursue my long term potential with greater ease and clarity.

1) Creativity

Life is a micro and a macro creative processes. Everyday I invest in my own process of change, creating something new through my thoughts and actions. Even if it is as simple as re-envisioning old clothes, cooking something I have never had before, or meandering through new thoughts in a writing.  Doing something that is uniquely new each day keeps me evolving calmly and constantly.

2) Movement

Movement is the creative process of the body.  I need movement for the health of my body as much as the health of my thoughts and emotions.  Through movement, whether it is lifting weights, yoga or playing in the park, I feel better, learn about myself, and discover and develop my knowledge of self.

3) Laughter

To laugh fully is to commit to being fully present in the moment in a most positive way.  When I laugh I create positivity inwardly as well as express it outwardly.  I activate muscles in my face that will keep me from needing Botox, and release negativity being held in my being.

So the bottom line to sense of purpose, managing the daily grind, and maintaining youth: “creatively moving into laughter ” or “create, move, and laugh”. Whichever you prefer.

Get more awesome tips from Coleen at www.moveintogreatness.com

3 Steps to Staying Consistent and

Building the Body of Your Dreams

1. Get Consistent and Stay Consistent.

One of the things I see all time is what I call “program jumping.”  Program jumping is when you try a fitness and/or nutrition program for a little while and you don’t get that immediate gratification that you were looking for so you jump to the latest and greatest program.  So the viscous cycle looks something like this: from “this” to “that” to “quitting”.

The key here is consistency.

Settle in on a good program and stick with it.  The important thing is that it is a good program.  As far as the fitness aspect goes, you should be constantly challenged.  With the nutrition, you should be eating clean, balanced and timely meals everyday.

Once you have that fitness and nutrition balance, now you just have to hang on for the ride.  Take positive steps every day toward your goals.  Recognize that their may be a few setbacks at times but don’t let them derail your spirit.  Jump right back in the saddle with your consistency plan.

2. Negativity Be Gone.

It’s important to deal with any negative influences that do not line up with your goals.  First, you have to recognize where the negative influence is coming from.  Is it internal negative self-talk or is there outside negative influences (people and things)?

Now you’ve recognized the source but what are you willing to do about it?

I have to tell you that this tip alone can change your life.  Negative influences will cause havoc on your healthy lifestyle. You have to make the tough decision to deal with them, put them away, shut them out and move on.  Yes, sometimes this will means people.

When it comes to your health, there is a time to be selfish and take care of you!

3. Positive Come In.

Now that you’ve gotten rid of the negative influences and setbacks it’s time to invite positivity into your life.  As far as living a healthy lifestyle goes, positivity should come in the form of:

People that do things that line up with what you want to do

Family and friends that support your lifestyle and want the best for you

People that you are inspiring to be better (due to your actions) as long as they don’t drain your energy

You don’t have to go at it alone.  In fact, it’s a ton of fun when other supportive people are involved. Connect with these people regularly.  You should feel comfortable sharing your journey with them.
Now go on a live the healthy and fit life of your dreams!

Donovan Owens is in the construction business for building ‘Dream Bodies” for busy women. Check out his blog at  http://busywomensfitnessblog.com

3 Simple Tips for a Truly Awesome Life

Check out my bud Josh Rubin from San Diego. When it comes to getting to the root causes of hormonal and digestive issues which most people have, Josh is my ‘go to’ guy. He is a hardcore mountain biker, super intelligent and a Nutrition & Lifestyle teacher at the CHEK Institute.

Here are his three simple tips for an awesome life:

1) Thoughts. You are what you think, having become what you thought! Thoughts carry energy, so choose the right ones.

2) Food. Health is not just about eating. It is about eating the right foods for you, eating the right ratios and eating the right quality of foods.  We are all made up of protein, carbs and fat!

3) Water. There are over 10,000 reactions in the body and ALL of them require water! Drink nothing but water!

Josh’s blog is not for beginners, if you are ready to take it to the next level and learn more than your doctor, check it out at http://www.eastwesthealing.com

5 Tips to Live Your Best Life Ever!

1) Be proud of who you are and the way you live your life.  Make your healthful lifestyle choices a priority no matter what!   Don’t let others bring you down or change how you want to be.

2) Be mindful of everything you do.  Eat whole foods you enjoy and that make you feel good!  Do workouts you like doing and that energize you!  Figure out what your passions in life are and pursue them!

3) Get at least 8 hours sleep per night (or whatever amount you need to wake up feeling rested).  Make this a priority!  Your workouts and mood will suffer if you don’t sleep enough.  It also makes you hungrier!

4) Plan ahead and do whatever you need to so that you have your food ready for you.  i.e. Get home grocery delivery if you don’t have time to shop, cook alot at once and freeze if you don’t have time to cook every day, and bring your food to work so you’re not stuck buying food out.

5) Be appreciative each and every day for the life you have!

Lauren is a vibrant, positive and inspired client of mine who teaches me something about life every time I see her. Her site is www.LaurenDebbie.com

3 Tips on How to Achieve Your Goals and

Live a Positive and Happy Life

1) Make and Set Goals.

Without goals you are just heading down a road without a map or GPS.  We sometimes have items to achieve, but we don’t turn them into goals.  Telling yourself “I want to lose 20lbs” or “I need to get a better job” are loose goals.  Why? Because there is no time limit, accountability, or action plan.

How many people do you think tell themselves day after day the 2 statements I made above?  Almost everyone!! (at least the new job one)

A goal should contain these three things:

A) Time Limit or Deadline. Set a date for which you hope to achieve your goal.  How often do people use the date of a wedding or high school reunion as a deadline to get in shape?  That’s what you need for any goal.  A deadline.

B) Accountability. You need to find a way to keep yourself accountable externally.  By externally I mean not yourself.  We easily let ourselves slide when we don’t reach our goals, but having to explain failure to others is harder.  An example of this is a friend who joined Weight Watchers.  The main thing that motivates her is to continuously lose weight because of the public weigh ins.  She wants to make sure that she shows progress to other members.

This is why business mastermind groups and boot camps are so popular.  Group dynamics are much stronger then going alone.  Find a coach, trainer, mentor, or friend who can hold you accountable.

C) Action Plan. When you set a goal, you need to have a plan to achieve it.  So if you’re trying to lose weight, you need to decide what your plan is.  Are you going to follow a certain training plan?  Eating plan?  How will you ensure you follow it?  Will you bring your lunch from now on?  When will you eat your meals; do your workouts?

You need to plan out how your going to achieve your goals down to the smallest steps and notes possible.  The old saying goes, “If you fail to plan, then plan to fail.”

Put it where you can see it I know I had listed three but this is very important also.  Post your plan and goals where you will constantly see them. On the refrigerator, next to the bathroom mirror.  Anywhere you can catch a glimpse of your goal to constantly remind yourself what you’re striving for is very powerful.

2. Be Positive

This may sound stupid but I mean when I say, “You must remain positive.”  Negativity leads to failure.  Being around negative people leads to you being negative as well.  How often at your job do people complain about how much they hate the job?  At mine, ALL THE TIME!!  But yet they come there day after day and make the same complaints and gripes.

I do my best to ignore them and stay positive.  Its just a job.  Why would anyone want to be unhappy all the time?  But I see it everyday.  Life is too short to be upset and negative all the time.  People also don’t want to be around negative people, they’d rather be around people who are happy (well most anyways).

Being positive helps reduce stress levels and can improve your health.  If you don’t enjoy something, don’t do it.  Look for the fun and enjoyment in everything that you do.  I currently work as a mailman as my day job, and there are days when it is cold and snowy and work is heavy.  People suddenly start getting upset and aggravated.  But why?  We cant control the weather, but we can control our demeanor.  Be happy.

3. Don’t dwell on possessions

Possessions like gadgets and gizmos don’t elicit positive longevity.  Love and happiness do.  Like I said before, its just a job that allows me to pay bills.  Money is not happiness (to me) and money will not change my life.  Now Im not saying I don’t want to have more money, but I don’t constantly think about it.  The most important things in my life are my son, my wife, my family, and my health.  These are tangible “items” and money is not.  We have to get our priorities in order to reach true happiness.

Who/what matters most in your life?  That’s what is important.

Tony McClellan is  friend of mine and New Jersey’s top fitness expert. Check out his blog and bootcamps at www.GetFitJersey.com

10 Tips to Live from Your Heart and

Love Yourself More Than Ever

1. Respect Yourself First

Focus on one thing you like about yourself and then celebrate that part of you. Hopefully in time you will begin to appreciate other things about who you are, that are fabulous also. Notice that I have said “WHO” you are and not what you look like.

2. Express Gratitude

The body is magnificent and deserves praise rather than abuse. You only have one body so honor it and be grateful, regardless of shape or size. Your body houses your soul. So be appreciative of how powerful your body is and give thanks for all that it does. So what you don’t look like a supermodel. Who cares? Give thanks for what you do have. Legs that walk, eyes that see and a powerful mind that creates!

3. Self Protect

Understanding how the media and social standards shape our views and desires is very important. When you are bombarded by thousands of daily advertising images or opinions from your social circle, you are influenced without even realizing it. Many of these messages show beauty to be a size 2, reed thin model. What we must know is that these unreal standards are driving our need to live up to that insane standard. Be smart, be aware and be your own version of beauty. Understand that these images are about making you feel insecure enough to keep spending money in a quest for a fabricated image of beauty and success. See the absurdity of these manufactured images, and look within to discover your own unique beauty and power.

Protect yourself by not being influenced by these images. Understand that beauty is intelligence, faith, confidence, love, compassion and passion not sick, thin and lifeless.

4. Think Powerful Thoughts and Visualize Vitality

Thoughts create our reality. So make sure your mind and dialogue are purely focused on feeling good and feeling fabulous. When you feel good from the inside out your energy will shift to create beauty that glows from the heart. As a bonus, we always look better when we feel good about ourselves. It’s a self-fulfilling prophecy. Self confidence breeds self love and is an alluring quality that will attract people to you like bees to honey. No matter what you look like, having self appreciation evokes passion, sensuality and fun.

5. Be Conscious Of Your Inner Voice

If you have insecurities (most of us do and it’s no biggie), be honest about what they are and work to release them. By reprogramming negative self thoughts we can reclaim a sense of self esteem that is vital to our wellbeing. Identify your thoughts and if they don’t reflect who you want to be or how you feel, rewrite a set of affirming beliefs to replace worn out self-defeating self talk. Write each belief down and then rewrite your new belief to create transformational affirmations.

Dedicate yourself to making sure that your inner and outer dialogue reflect the person you want to be. If you want a healthy vital life then what you say and think must reflect that new reality. If you want to feel beautiful then you must believe you are beautiful. See the beauty you are now, regardless of shape or size.

6. Practice Spiritual Exercise

Exercise because it makes you feel fabulous not because you feel you have to or because of how it is going to make you look.  If it is a chore, it will become a drag that lowers your energy. Or it may become something you punish yourself with. Instead, use exercise as a form of meditation, fun and creation. By shifting exercise into a communion with your self you can use the time to search within to create the day that lies ahead or to listen to your inner voice. When exercise becomes a self-nurturing tool it will work to support your growth emotionally, spiritually and physically. When exercise is fun and nurturing you are more likely do it regularly or actually enjoy it when you do! Experience fitness pleasure and end the “no pain – no gain” motto.

7. Appreciate Food

Food is a divine combination of fuel and pleasure. To be healthy you must eat a balanced diet full of the nutrients you need. Take time to eat mindfully and in peace not on the phone, at the computer or both. It should be an experience to be relished and enjoyed. Eating consciously makes you feel calm, nourished and satisfied. Nourishing your body also nourishes your mind and spirit.

8. Receive Love

Get support from friends, a counselor, a doctor or a holistic healer if you need it.  Use all of them if you need to! We all need support and guidance in life. Having a guide to lean on can propel your development as they listen compassionately and encourage you to move forward, giving you new tools and insights that will support your transformation. Just ask for help and take personal responsibility to get the loving support and guidance you need.

9. Rest and Rejuvenate

Take some time to chill out. It’s important to be still. Today many of us are addicted to constant busy-ness. We feel the need to go faster and do more while never feeling caught up or in control. It is an exhausting habit that can lead to burn out, health problem and low self esteem. We don’t have to be on the go all the time. Read, write, sleep, meditate, get a massage or do nothing at all, whatever rocks your world. Just zone out and let you mind, body and spirit rest.

10. Laugh & Play

Last but not least, it’s important to enjoy the journey. We all have ups and downs in life, but it is important to see humor in the absurdity and not take ourselves, or others, too seriously. Go with the flow. Smile more, frown less. And make sure to laugh and play each day. When you connect to the fun of life, this shift in attitude and perspective alters the reality you experience.  Adding humor and enjoyment into your daily routine will shape a new life experience that is more joyous.  Laugh and play all the way!

Ingrid is an inspired and wonderful friend of mine from Australia. Learn more about Ingrid Arna and Bodylove at www.MyBodylove.com

3 Tips on How to be as Healthy, Happy and

‘Alive’ as our Children!

My philosophy on life, health and fitness is largely inspired by my 6 year old little girl, Shoshanna.

I am a single daddy who coaches her Soccer and Softball teams, and loves to be outdoors with her riding bikes, throwing or kicking a ball, playing at the park/playground, etc. Truth be told I am a ‘big kid’ at heart myself and my daughter both inspires and ‘allows’ me to be that ‘kid’ and have fun no matter what we are doing and see the joy in even the ‘little’ things; something we can all learn from kids no matter what age we are or if we have kids or not.

This is what helped inspire my simple natural, fun, back-to-basics approach to fitness and lifestyle and was the Genesis for the creation of http://www.playgroundfitcamp.com.

Below are the top 3 tips that I do my best to teach and model by simply ‘being the change’ I wish to see in the world!

3 simple things… Wheee!, Ahhh!, Yummm!

1. Wheee!

Develop a family ‘physical culture’ of joyful movement. Play active games as a  family. Go to the park/playground…Move naturally-walk, crawl, squat, jump, run, push, pull, etc.  Avoid gym machines and other “mechanical” forms of exercise that make it look like an unpleasant chore, think ‘outside the box’…Explore the outdoors, get some fresh air and sunlight.

2. Ahhh!

Relax, chill out, wind down together on a regular basis. Eat meals together, practice  gratitude, and take time for just ‘being’ as opposed to always ‘doing’. Practice and teach your kids how to relieve stress so they don’t turn to food or drugs or violence. Practice mindfulness and walk the way of a ‘peaceful warrior’.

3. Yummm!

Eat and Feed your kids fresh, whole,organic, nutrient rich REAL food with a lot plant-based foods…fruits, veggies, nuts, seeds, healthy fats… if you eat animal products do so from free-range (pastured), grass fed, organic, clean sources. Shop Local (Farmer’s markets, Co-ops) get to know and connect with the people who you get your food from. Be a Superfood ‘SuperHero’, try some of the amazingly healthy and yummy superfoods like raw cacao, goji berries, maca, wild nuts, acai, hemp, etc. Make at least one Super Foods Smoothie a day. Stick close to nature, eat mainly single ingredient foods. Avoid processed foods and food that comes in boxes/cans with food lablels on them with ingredients you
can’t pronounce.

3 Tips for a Life of Balance and Well-Being

This beautiful woman is my acupuncturist, good friend and Chinese medicine expert Kymberly Kelly. Kymberly helps many New Yorkers maintain balance and well-being despite the chaos that is Manhattan.

1) Rest!!

All too often, people are more concerned with recharging their cell phone battery than their own battery!  All of the great food and exercise in the world won’t do you an ounce of good if the body does not have some down time to assimilate them.  A sufficient amount of sleep is CRUCIAL to your mental and physical well being, in addition to keeping your immune system strong.

2) Be kind to your digestion and it will reward you with efficient metabolism.

Be careful not to consume food and drinks that are too cold- ie: ice water, ice cream.  Introducing cold temperatures into the body makes your digestive system strain, resulting in digestive upset and a weakened ability to process foods.  The easier you make things on your digestive organs, the more efficiently they work!

3) Balance!

Chinese Medicine examines all elements of the whole and EACH ONE must be in relative balance with the others in order for there to be health and happiness.  That means it is ESSENTIAL that you laugh, play and spend time with the people you love as much as you work, produce and achieve.  If any one aspect of your life starts to dominate, ALL aspects will eventually fail.  Go ahead- see that movie you’ve been thinking about- you will be more productive tomorrow as a result!

If you have not had acupuncture yet, make an appointment with someone in your area now!

3 Simple Tips to Keep Your Brain Sharp

and Your Clock Ticking!

1) Remember the cave man

Next time you sit down at the computer for an all night Facebook marathon, keep in mind that this isn’t what we were evolved to do.  Get some sun, sleep at night, eat traditionally prepared foods, and remember your homo sapien heritage.

2) Keep your clock ticking

Don’t get into the habit of sitting down to do mind-numbing activities like watching TV, grazing on snack food, and vegging out on the computer.  Keep your brain sharp, give yourself a chance to grow intellectually, and develop reasoned opinions by educating yourself effectively.

3) Smoke ‘em if you got ‘em

I’m not talking about cigarettes here.  Achieving good health shouldn’t be an inconvenience and you shouldn’t always have to go out of your way.  Start with what you have and go with the opportunities that present themselves. Don’t plan to do everything at once; just roll with what you’ve got and establish good habits as you go.

Sam has a new and refreshing take on nutrition for optimal health, check out his blog: http://newfoodview.com/

 4 Steps to Answer the K.A.W.L. and

Live the Life You are Meant to Have

Deep down inside, I honestly think everyone wants to live a healthier, longer life. I truly believe no one “wants” to be sick, tired all of the time, or is looking forward to spending most of their adult years, at the mercy of a constant barrage of various types of medication.

Face it, there is a fine line between “wanting to be healthier” and actually, “knowing” the actual steps you need to take to be healthier. There is a lot of confusing information out there, and knowing what works for you can be even more confusing. However, I have listed 4 steps you can do, right now, in order to start taking control of your health.

It’s as simple as “Answering The K.A.W.L.”

1. KNOW what you want to achieve:

Look, dudes and dudettes, you have to be “dead on” when it comes to knowing what you want to achieve with your new fitness program. Simply stating, “I need to join a gym or get a trainer, because I need to lose weight,” just won’t cut it!. That’s not specific enough, and it’s so general, that it leaves a lot of room for error, confusion, frustration, lack of motivation, and ultimately you’ll quit.

You have get down and dirty with the details of “why” you need to make a lifestyle change. Reasons such as, “I don’t want to die from heart disease in my 40’s, like most of the men in my family did, especially since I am already 36.” or “I want to able to stop taking all of these different meds, everyday. I’m poppin’ more pills, than a hippie during Woodstock!” are a good start.
Take the time to really think about, what being healthier truly means to you, and why.

2. ACKNOWLEDGE the process:

Oh, it won’t be easy. Making major changes, never are.  Understand that, when it’s time for change, it’s also time for sacrifice.
Whether, you have to eliminate the eating habits that have kept your body bound to a lifestyle of inactivity, pain, and illness, to spending less time with those who do not share, nor support your goals. In order to do better than you have been doing, you have to stop doing what you already did. Point blank!

3. WRITE it down:

Now that you have acknowledged the process for getting on the right track toward a healthier lifestyle, write it down! Review it as soon as you wake up, as well as, right before you go to bed.  Start your days off with your “purpose” in mind. End your day, by setting the tone for your subconscious thoughts to focus on your goals, even during slumber. This is a real testament that your THOUGHTS become THINGS.

That being said, you definitely want those thoughts to be the “right” thoughts. Therefore, the more you focus on the changes you will do, in order to live a healthier life, the more every decision you make, from that point, will lead you to where you want to be. If living a healthier life is what you mostly focus on, then, living a healthier life is what you will get.

4. LIVE out your plans, by taking action:

Keeping all of those motivating ideas trapped inside your noggin or on paper, is not going to do you any good. You now know what you need to do, to make things happen. Now “do it!” Don’t let the fear of failing stand in your way. There is no such thing, as a mistake. Every action your take, whether good or bad, successful or unsuccessful, misdirected or on point, is always on “purpose.”

Thus, live every moment, as one step closer to being the healthiest and fittest moment of your life.
Be conscious of every decision you make, including planning your day, the foods that pass your lips, the amount of water you drink, the way you handle stress, the opportunities to relax, laugh, play, smile, love, and be grateful for each day you get to enjoy these new opportunities. Starting today, live your life “On Purpose.”

There you have it. I don’t think I asked for much, as well, as I did not make it too complicated. Now, you don’t have to wait for a special occasion, a vacation, your doctor’s advice, or next New Years Day, to make the decision to start living a healthier, happier lifestyle. Take the time today to “Answer the K.A.W.L.,” as I pointed out above, and you will be well on your way to living the healthiest life you were meant to have.

Sincere Hogan “The People’s Fit Coach” has a radio show and a great blog at http://sincerehogan.com

3 Tips on How to be True to Yourself and Rise to the Top

from the Original Fitness Diva

1. Trust your own instincts.

No one knows whats best for you BUT you. Take your own advice, and never doubt your decisions.

2. Do what makes you happy.

As we’ve just seen, no matter how hard people try, they don’t have an ‘IN’. Money doesn’t make you better, or IMMUNE to life. Everyone loses at some point, and, in reality no one is ACTUALLY better than anyone else. The difference… especially right now, is whether or not you’re happy with the person you’ve chosen to be. If not…be the person you WANT to be, not the person you were told you SHOULD be. It’s never to late to change things for the better. Sometimes, less is more, and less is better.

3. Don’t give a damn what anyone says or thinks about you.

Cream always rises to the top, and excellence finds it’s way into the light. Showing up with pure intent breeds excellence. Intent can’t be copied, ignored, or changed. Intent tells the universe what you want. Other people never matter when you have pure intent. Use your intent wisely.

Terri Walsh is a full time fitness expert and DJ extraordinaire. Check out her site at http:www.nycprivategym.com

3 Tips to Crank Up Your Metabolism and

Live the Fitness Life from a Former Fat Guy

1) Drink more water.

My primary coaching lesson for all my clients is to increase their water intake. Water plays a critical role in so many processes in the body and we simply don’t pay enough respect to that fact.  Water is our life – the better our water, the better our life.  I only recommend distilled water for consumption.

2) Exercise.

Train your largest muscle groups first – The largest muscle groups of the body are the legs, back and chest. By working the largest muscle groups, primarily, you end up putting a larger demand on your body for energy and nutrition. You burn fat twice, first when you’re actually training and secondly when your body is busy rebuilding the muscles.  The little muscles get worked as a side effect of working the larger muscles.  If you only have a limited amount of time, focus on the big three and that’s it.

Work as many muscle groups as possible in each training session: Stimulate as much muscle fiber as possible in each training session. Bodybuilders often train one body part per workout such as chest one day, back one day, legs on another, finishing with shoulders and arms on the last day.

For fat loss purposes, working the legs, back and chest all on the same day, during an intense 20 minute or 45 minute workout, more muscle fibers are stimulated resulting in a greater “after burn”. More stimulation = more fat lost.

Use supersets to get more work done in the same amount of time – A superset is doing back to back exercises like bench press supersetted with lat pull downs, or squats supersetted with lunges.  By doing supersets, you perform more work in the same amount of time and increase intensity of your workouts.

3) Eat breakfast, always.

Eating breakfast increases metabolism earlier on in the day, reduces cravings for
unhealthy foods, and reduces food intake overall over the course of the day.  Studies have shown that those who eat breakfast every day are more likely to reach their body composition goals and keep themselves there year round as opposed to those who dont.

Check out Rob’s blog http://www.formerfatguyblog.com

3 Tips to Blast the Fat from

the Land Down Under

Daniel Munday is my mate from Australia. And no, he doesnt eat vegemite sandwhiches, he eats real food and avoids the crap that makes people fat.

1) Cut out as much processed food from your diet as possible

Wheat is the silent killer to your fat loss mission.

2) You can’t out-train a bad diet!

3) Most of the info you have been told by nutritionists/doctors/personal trainers about training for fat loss
is wrong

Do the opposite of everyone else in the gym and you are sure to achieve the body that you deserve.

Get more Aussie fat loss secrets at http://www.danielmunday.com/

4 Tips for New Mothers Who Want

a Cutey Booty and Pre-Baby Body

1. Drink 1 liter of water per 50lbs of bodyweight each day.

You will be amazed at how much better you feel if you drink enough water.

2. Make sure you eat either a fruit, veggie or both at each meal.

Yumm…fill up on fiber and get some vitamins too, cant go wrong here…(fruit DOESN’T make you fat!!!)

3. Wear your best purfume, colonge ect. EVERYDAY! 

You will feel like a million bucks everyday.

4. Make a list every night of things you want to get done the next day.

Then DO IT! Feels awesome to check stuff off your list! This also creates a snowball effect in your life.

Carmel gets my vote for fitness hottie of the year. You gotta see the amazing photos of her own transformation at www.HotMamaFatLoss.com.

Please tell me which of these are your favorite tips so I know what y’all want to see…and also somy friends can see that their work is appreciated.

Also, please add in any you would like to share in the comments section below…

Talk soon

Antonio

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Carie is my most successful pre/post natal client who trained consistently throughout her entire pregnancy. Within a few short weeks of delivering her beautiful baby boy, Carie easily lost the weight and got her lean, sexy body back in no time. Here are her best tips:

1.  Get healthy fats like grass fed butter, eggs and beef back into your body…..you need to nourish your body and brain to have a healthy physical, mental & emotional outlook

2. Get rid of SUGAR!!

3. Walk daily… move your body at least three times a week…anything except a cardio machine

4. Get adequate sleep..which means go to sleep by 10pm most nights..

Introducing Nicole…check out those arms! Nicole’s best tips include…

1. Understanding my values and maintaining a healthy relationship between my mind, body and soul.

Erin Jo is one of the most talented singer, songwriters and most versatile musicians I have ever been blessed to know. She was actually my neighbor so I can tell you that she is also a fabulous chef…

Real world advice from healthy, vibrant women who get results and none of them mentioned ‘dieting’ or Mona Vie or Acai cleanse or any other gimmick.

In order to lose belly fat, flatten your abs, develop a lean toned, sexy body…you need to focus on the BASICS and get healthy FIRST. Everything else is easy.

Antonio

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I will be hosting a Masterclass on Setting & Achieving Your Fat Loss Goals for an awesome 2009! This is part of my Fat Loss Psychology Program that has helped thousands of people stick to their goals and get AWESOME results and!

This is a free Masterclass I am offering one time only and it will change your life. In case you didn’t know already…

New Years Resolutions DO NOT work

98% of dieters fail

Nothing magical happens on hew Year’s Eve that will change your life - this is a myth that ends in disappointment for millions of people

The TRUTH about achieving ANY goal is that it must be set in the right way. Most people do not set goals. The few that do set goals, do not do it properly. This is why very few people are actually health, wealthy and happy in this world.

Discover the right way to set and achieve your fat loss & health goals

Learn the secret to staying consistent & motivated and never ‘fall off the wagon’ again

If you are serious about losing weight and NEVER dieting again….be on this live call.

Thursday Jan 1 2009 @ 9 PM EST

Dial – 712- 432-1620

Enter Access Code – 148443#

You will need paper and a pen and must NOT be distracted. Put the kids to sleep – take the dog for a walk  – turn off the TV – silence other phones and get ready to work.

There are limited lines available for this Masterclass so make sure you call in 5 minutes early – thousands of people read my newsletter and blog and right now there are only about 100 lines left -  this call will be full so call in early to guarantee your spot!

Talk soon

Antonio

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I escaped the 13 degree NYC weather to sunny south Florida where the weather here is 80 degrees!!! Absolutely perfect! I have family in Tampa and Miami and since I grew up here…I always have a great time.

I have been traveling my whole life and have figured out the smartest ways to stay healthy when traveling. Here are some cool some tips that help make your journey much easier, check this out…

1) Know Before You Go! Figure out exactly where you can get good food before you get to your destination. Go online, ask your family or friends who live in the area where you are going to. 10 minutes online can save you 20 minutes of stomach aches or an hour of diarrhea after you have been forced to eat at Denny’s because you are starving and don’t know where else to eat! Search out health food stores and decent restaurants or see if your friends and family know where to go. Hotel staff can generally be quite helpful when you want to find out the best eats in town.

2) Airports are now forcing you to buy overpriced bottled waters once you get past security. Avoid Dasani and Aquafiuna (made by Pepsi and Coke) which are nothing more than glorified toilet water. Look for better brands, including European, Icelandic or Fiji. Bring water on your flight!

3) Eat an awesome meal before you head out to the airport. If your flying in the morning, prepare it the night before. If you show up at the airport hungry – you are doomed. There is NOTHING good at airports. They can’t even get nuts and fruits right at the best airports. This is the most important tip I can give you when traveling. Eat before you head out the door!

4) Definitely bring your own food. No, there is NO good food served on airplanes – I dont care how much money Delta (or whoever) spent trying to convince the public that they serve organic meals. Organic iceberg lettuce and cookies or chips are still crap foods and don’t qualify for ‘organic meals’ in my book. Bring your own food. Fruit (apples, bananas), nuts, nut butters, hard boiled eggs, Organic Food Bars (with the yellow wrappers) or LaraBars or even organic deli meats from Applegate farms are good ideas….get a small cooler and
prepare some food to bring with you, especially with longer flights.

5) Hurling yourself though space at 300 mph when your 30,000 feet above the earth is kind of hard on the body. So you can easily get dehydrated and constipated when flying.  Expect that this might happen and prepare by bringing water and do some light exercise once you arrive at your destination.  Walking, Mind body and restorative exercise like breathing squats or Swiss ball exercises  are best in these circumstances. Avoid intervals or heavy weight training until after you have slept a full nights rest.

6) Dress for Success? Hell no. Dress to be comfortable! I didn’t say dress like a slob, but if you are going to be sitting in a chair for several hours, break out the Uggs, flip flops, sweats or jeans and definitely bring a hoodie. Dress for maximum comfortablility (is that a real word?) when flying.

7) Bring flying essentials - toothpaste, earplugs, eye pillow and maybe a saline solution if your eyes get dry. Those funny looking neck rests might be a good idea for you as well. Toothpaste is the bare minimum so you don’t look and feel beat when you arrive.

8 ) Traveling = quality, uninterrupted study time. Bring your laptop, a good book or a journal.

9) In my stress management program, ‘Third Eye of the Storm’, I teach busy people how to maintain inner peace despite outer chaos.Now, I can tell you that not everyone wants inner peace…some people are ADDICTED to chaos and just need to create drama!!! I’m sure you know some of these people.

But if you want to enjoy your life more than most…if you want to reduce stress and radically improve your health…One of the most important lessons I teach is setting realistic expectations. This is because most people have unrealistic expectations about…well, most everything. Unrealistic expectations leads to frustration which stressful. So setting realistic expectations about AIRPORTS and FAMILY will save you from headaches and disappointment.

Many of us left home to follow our dreams in a big city somewhere and we are exposed to many things that most of our families know nothing about…and now we only see our families a few times per year.

If you set unrealistic expectations… like your Grandpa should understand the difference between free range eggs over regular store bought eggs…. or that your Uncle Ralph should have Organic Food Bars or your favorite protein powder ready for YOU so you can make shakes when everyone else is throwin’ down Jack and Cokes…YOU and (possibly them) will end up frustrated.

10) Love your family, no matter how unhealthy and weird they may be. If they are overweight and sick and still eating crap foods and don’t really care about their health…love them no matter what. They most likely think that you are a fanatic and eat weird food because you wont eat canned string beans or something gross, especially since they spent hours preparing it. Set realistic expectations for your experience and no matter what comes your way, embrace it and find the hidden blessing.

If you really want to party tonight…go for it, just don’t get hammered. Dont drink alcohol on an empty stomach. But, if you really want to get healthy, then simply dont do the things that make people sick and fat: Sugar (alcohol, sodas, juices, artificial sweeteners, white sugar), Flour products and Pasteurized Dairy products are the Big Three to avoid.

Ok, I’m getting out of the house now and out in the sun!

Have a great holiday and talk soon!

Antonio

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