10 Tips To Looking And Feeling 10 Years Younger, part 2

“How To Get Maximum Weight Loss & Fitness Results In Minimum Time”

Yesterday, we talked about 3 great steps to get you started on your way to look and feel younger. Start off by setting realistic goals, don’t be too aggressive in the beginning, and remember to eat regular to lose weight and have energy. In case you missed yesterday’s post, here you go http://bit.ly/1800JI.

Today, we will expand on those beginning steps and look at what you can do next to obtain the body of your dreams!

If your goal is fat-loss then your cardiovascular exercise should be low intensity.  Your heart rate during cardio exercise should not exceed 50% to 70% of your maximum heart rate. Let me say that in another way: If you can’t hold a conversation during your (fat-loss) cardiovascular training – then your intensity is to high — bring it down. If the intensity of your exercise increases your heart rate beyond 70% (which can occur very easily if you are in poor shape), you start shifting from using body fat as your energy source to relying on glucose metabolism.  Your personal trainer can supply you with a simple heart rate monitor you can wear during exercise so you always stay in your peak fat-burning range.

Don’t waste your time working small muscles with isolated movements.  If you don’t enjoy doing resistance training, or are pressed for time, concentrate on working the largest muscle groups with compound resistance movements.  When I see overweight people doing wrist curls or lateral raises, I cringe knowing that they will not see results.  It’s probably due to a lack of understanding about how their bodies work.  Most people want to lose fat and tone and firm their bodies.  The way to do that is to use resistance (weights or machines) to train the large muscle groups.  Men should be concentrating on legs, chest and back.  Women should concentrate more on their legs and back.  The best exercises for legs are lunges or squats (a personal trainer can show you the proper form and then monitor you during the exercise) and leg press.  The best chest exercise is bench press, and the best back exercise is the seated row.  All of these are compound movements, which means, they incorporate multiple muscle groups, and compound movements are known for quickly increasing your metabolism.

Always stretch.  Stretching improves flexibility, blood flow, muscle recovery, low back pain and a host of other things.  Additionally, stretching can prevent injury, make you sleep better and improve your performance in all sports.  Always stretch, but be certain not to stretch cold muscles.  You should always warm up before stretching.  However, it is very important that you know how to stretch to achieve optimal fitness results. Never bounce, or aggressively push and pull a muscle beyond its natural range.

There you have it. Ten essential strategies for an effective weight loss and fitness program that will have you looking and feeling better than you have in years – maybe ever! I realize that starting (or re-starting) a productive and effective weight loss and fitness program is not easy. That’s why I encourage you to get help.

…because the hardest part is just getting started and sustaining your motivation until fitness becomes habitual. Once you develop the habit, which can take as little as thirty days, your whole life will change for the better.

Please visit my web site to initiate your subscription to my free health and fitness newsletter or to obtain any additional information you may need.

Thank you for reading my blog and taking an interest in your health and fitness.

P.S.—Would you like to work out with a Personal Trainer, without paying those crazy training fees? Check this out, http://bit.ly/4yPMOl.

• Email me your Name, Location, and Goals, and we can get you started right away!

10 Tips to Looking and Feeling 10 Years Younger, part 1

“How To Get Maximum Weight Loss & Fitness Results In Minimum Time”

Set realistically attainable goals. You must have tangible short-term and long-term goals for your fitness program so that you can gauge your progress and stay motivated. It’s crucial to have a “baseline” before you begin so that you can measure your success. A qualified personal trainer (like me) can give you a complete fitness analysis that will aid you in developing a personalized fitness program which addresses your particular needs. Having goals, particularly short-term goals, allow you to track your progress and keeps you motivated when times are tough and you don’t feel like exercising. Keeping a journal of your cardio and resistance training workouts, as well as tracking what you eat is truly a fitness success “secret.” Just remember that your goals should be realistic and attainable. The best way for you to understand what is realistic and attainable for you is to talk to a fitness professional – not to buy into the “hype” of infomercials or diet and fitness products that blatantly mislead.

In the beginning your fitness plan should not be overly aggressive. One of the biggest problems most people encounter when starting a fitness program is rapidly depleted motivation after only a few weeks due to an overly ambitious fitness plan. Two days per week of 20-minute low-intensity cardiovascular exercise (walking, jogging, biking, swimming); and two days per week of 30-minute light resistance training (using weights or resistance machines) is adequate in the beginning. As you become acclimated to the lifestyle “shift” you can add more days and get improved results. But beware: if you try to do too much too fast, you may end up quitting altogether. If you’ve tried and failed doing it alone then I suggest you get a training partner or personal trainer who will help you sustain your motivation and accountability.

Eat regularly throughout the day. Fasting or overly restrictive diets will enable you to lose weight – in the short run. Because the weight you lose is primarily water weight and lean muscle tone. But in the long-run it has exactly the opposite effect you want. When you restrict your diet, your body instinctively thinks it’s being starved and shifts into a protective mode by storing fat. Your body’s energy expenditures will be fueled by your lean muscles causing your body fat to remain essentially the same while you lose vital fluids and muscle. The less muscle you have, the slower your metabolism becomes, and the less fat you burn. You should be eating three nutritionally balanced meals each day, and you should have at least one or two healthy snacks. Avoid fried and processed foods at all cost – talk about dead calories! Here’s a good rule of thumb: make sure that you are consistently “grazing” on health foods about every three hours. This includes at least half a gallon of fresh water every day. This keeps your metabolic furnace firing, so you burn more at a faster rate.

There you have it. Ten essential strategies for an effective weight loss and fitness program that will have you looking and feeling better than you have in years – maybe ever! I realize that starting (or re-starting) a productive and effective weight loss and fitness program is not easy. That’s why I encourage you to get help.

…because the hardest part is just getting started and sustaining your motivation until fitness becomes habitual. Once you develop the habit, which can take as little as thirty days, your whole life will change for the better.

Please visit my web site to initiate your subscription to my free health and fitness newsletter or to obtain any additional information you may need.

Thank you for reading my blog and taking an interest in your health and fitness.

3 Easy Ways to Change Your Couch Potato Habits!

To be successful at sticking with your diet and exercise routine, you need to change your habits. If you have decided to start exercising and dieting you have to look at your life now. If you spend a lot of time watching TV, sitting on the computer, or anything that doesn’t require a lot of work, you are going to find it hard to go from doing a whole lot of nothing to working out!

You have spent time developing habits that your body has gotten used to. Those habits are causing you to become out of shape, overweight and lazy. To get yourself back in shape, have more energy, and to lose weight you have to become more active and reverse those unhealthy habits!

Let’s take a look at some things you can do:

1. Start your routine on Monday. Most people view their week as starting on Monday. So make an effort to be active on Monday; start the week off right. Start eating right, get some exercise in and try to stay as active as possible most of the day. This will help set the tone for the rest of the week!

2. Exercise before or right after work, if possible. If you can exercise first thing in the morning, then it is out of the way for the rest of the day. Nothing can pop up and temp you not to workout if you have already completed your workout. Also, this will give you more energy throughout the day. If you can’t exercise first thing in the morning, then plan on going directly after work. If you go home, turn the TV on and sit down, chances are you will not get back up. Avoid this situation altogether and just stop at the gym on the way home.

3. Don’t take too many days off in a row. Once you start exercising, try to stick with it daily. You need to take a day or two off to rest your body, but don’t miss anymore time then one or two days. If you start missing three, four, or even a week you will start to fall out of your new habit of exercises and pick up your old couch potato habits.

These are just three things you can do to improve your chances of sticking with your new exercise and diet routine. It takes about 40 days to produce a new habit for the body. So, after a week don’t expect to not want to watch some TV and stay home fro the gym. Keep pushing and forcing yourself to go and before you know it, you will start to look forward to exercise. That’s when your new habit will form and you will start accomplishing your goals!

Check out www.MorganPersonalTraining.com for FREE weight loss and fitness tips. Also, there will be some new services available soon for the York area!

I would love it if you became a fan of my Facebook page. You will stay up to date on every tip I gave out and I would get a chance to know my readers so much better!

Also, if you’re a Twitter, follow me there too!

Do You Know How to Burn Body Fat?

How many times have you heard a commercial or saw an ad telling you to “do this” and you will lose weight and feel great”? I see everyday! America wants to know what they can do in the shortest amount of time to Burn Body Fat and Lose Weight! Well, honestly the answer is pretty simple…. Want to know? I will tell you but you have to do one thing for me… Spread the word and let everyone else know too! That’s it, how simple is that? You read this and share it with someone else. Don’t be selfish and keep this information to yourself, help out a family member or friend! Okay, so the question is how can you burn fat in the fastest time possible…? Simple….full body workouts with high intensity cardio and little rest periods! Sounds like a lot, but don’t worry this is too easy. All you have to do is go at it hard, work your full body and do cardio and strength training together and BOOM instant fat loss! Let’s break this down and see what you really need to do: 1. Full Body Workouts: During your workout, make sure to do compound movements. These are exercises such as a squat. You are working more then 1 muscle group at once. This is essential for a couple of reasons. You will cut down on the number of exercises you have to do because you are working more then 1 muscle at a time. The more muscles you use at once and the harder you work at a given time equals more energy used, the more energy you use at once equals the more calories burned. This happens because the body converts calories into energy! The more calories you burn the less are stored. Also, you will find that a full body exercise may make you winded a little, another bonus…you work your cardio while you do strength training! 2. High Intesity Cardio: This is any form of cardio that raises your heart rate to 70-80% of your max heart rate. Working in this range will stress your cardiovascular system causing your body to work harder to perform exercises and supply blood to the muscle. Plus, you will have to expend a lot of energy to keep up this pace, more energy out equals more calories burned! You can use cardio equipment, weights, or even body weight to perform this style of cardio. This is a bonus of full body workouts, done right and they are a great high intesity cardio exercise as well! 3. Limit Rest Periods: Short rest periods will help keep your heart rate elevated. Remember, the compound movements help raise your heart rate through cardio work along with any high intesity cardio you will do. Take a long break and your heart rate returns to normal. The longer your heart rate is elevated the longer your body is using more energy to pump blood, once again more energy equals more calories burned! So, this is just a short explanation of how to burn up the most body fat and lose weight in the shortes amount of time. I can get a lot more specific, but I don’t want to bore anybody. If your interested in a Full Body Workout for your weight loss needs, check out http://www.MorganPersonalTraining.com. Also, keep an eye out for some up coming changes to my services…there has been a lot going on this week with Morgan Personal Training and I will be unvailing new services to better help you lose weight, get into shape and feel great about yourself!–Stay Tuned P.S.—Don’t miss out on this big announcement! Follow me on Facebook and you will be the first to hear about some killer new services that could be just what you are looking for! Should be coming sometime next week! Also, there is a special FREE fitness report for you to help jumpstart your health and fitness efforts!

Ican Challenge Event!

Back from the FOX 43 Ican Challenge event…what a great time! So, many great testimonials, life changing stories, and great people to be around all day.

The Ican Challenge was formed to show people easy steps they can take to improve the health and to live with a heart condition or diabetes. Many participants learned how to live healthy and how simple yet sometimes obvious choices can really make the difference. Some participants where able to come off their blood pressure medications and others have lowered there A1 levels significantly, all through healthy eating habits and a consistent exercise routine.

Here is a link to the Ican Challenge Website, http://www.icanchallenge.com/home-page.html. Check it out, there are blogs, life stories and all kinds of simple tips and advice to coping with heart disease and diabetes.

I was able to lead a short Fitness Demonstration. Many people at the event participated and had a great time. I showed them how just simple body weight exercise can be enough resistance to work their muscles and done right, will elevated your heart rate. I later showed them the benefits of Kettle bell exercises! Something total new to everyone. I had a participant from the crowd and showed her 4 full body exercises that we did in a circuit style workout. She really felt how Kettle bells work your body and loved them!

I just want to thank FOX 43 for hosting this event and being a leader in our community to help teach residents that living with diabetes or a heart condition can be manageable and can be a lot easier then expected. Thank you!

Top 10 Healthy Foods to Eat in a Recession

When you go to a supermarket and search for healthier foods, you soon realize they are generally more expensive then non-healthy foods. There are all kinds of deals and savings for junk foods, unhealthy frozen dinner choices, and pretty much everything you don’t need to be eating. So, you ask yourself is it an option to eat healthy especially in a recession? Should I pay my bills and save on the grocery bill or is there and alternative?

There is definitely an alternative. You can pay your bills and live a healthy lifestyle by enjoying the foods you know you should be eating. The best thing is with these 10 food choices, you will save money and have a variety of foods to choose from!

Top 10 Healthy Foods to Eat in a Recession:
3. Fresh Fruit: Bananas, Apples, and Oranges
1. Oats
Oats are one of the cheapest healthy breakfast options around. One serving of oatmeal contains 5 grams of protein and 4 grams of fiber, while setting you back only about 30 cents (and 150 calories).

Buy plain, dry oats in the big canisters rather than the individual packets, which are way more costly. Most people think oatmeal is plain, but you can always add fresh or dried fruit (such as diced apple, sliced banana, berries, or raisins), peanut butter, chopped nuts, or a few teaspoons of preserves.

2. Healthy Frozen Mixed-Vegetable Blends
Bagged frozen vegetables are one of the greatest values in the grocery store. Mixed-vegetable blends contain up to seven different vegetables in one bag. You’d spend significantly more if you bought all those veggies individually in their fresh form and would be much more likely to have the extras go to waste.

3. Fresh Fruit: Bananas, Apples, and Oranges

A variety of fruit can be expensive, but by making affordable fruits like bananas, apples, and oranges your weekly staples. You can save more costly options like pineapple, pomegranates, melons, and papayas for special treats.

4. Lentils
Lentils are full of fiber, protein, folate, iron, potassium, and a host of other trace minerals. Plus, they’re super-affordable and surprisingly easy to prepare. Unlike dried beans, they don’t require presoaking and they cook up quickly. Simmer lentils with diced tomatoes and seasonings for a hearty side dish, or add dry lentils to soups or stews to increase protein without relying on expensive meats.

5. Beans (Canned or Dried)
You can’t go wrong with these little guys. Like lentils, beans are packed with protein, making them an economical alternative to meat, poultry, and seafood. Plus, they’re healthy — loaded with fiber, which, among other things, maintains digestive health, reduces cholesterol levels, and keeps blood sugars under control.

6. Peanut Butter
Peanut butter is a concentrated source of protein, as well as heart-healthy monounsaturated fats, vitamin E, and B vitamins. Peanut butter is also high in calories, so limit yourself to no more then 2 tablespoons per serving.

7. Canned Salmon
The healthy benefits of eating omega-3-rich fish like wild salmon are clear, but the price of fresh fish can add up. Canned wild (Alaskan) salmon is a much more economical way save money.

Canned salmon is salmon salad and salmon cakes, among other great meals.

8. Fat-Free Yogurt
An easy protein- and calcium-rich snack or breakfast option is fat-free yogurt. If your family members are big fans of this dairy favorite, consider buying the large 32-ounce tubs instead of the pricier individual cartons. Purchasing yogurt in portable six-ounce containers is convenient, but your wallet will be rewarded (you’ll save at least 20 percent) by taking a few extra seconds to scoop out an individual serving into a plastic container or bowl. Since the 32-ounce containers come in only a limited number of flavors, keep plenty of fun add-ins such as fresh fruit, raisins, and flavored extracts on hand to add some variety.

9. Eggs
Eggs are another low-cost, high-quality protein source. When stored properly in the fridge, raw eggs last about three weeks in the shell, so stock up when they’re on sale. Also consider buying one of the trays of 18 or two dozen that are available in some grocery and club stores to save a few more pennies. Use eggs to whip up cost-effective, meatless dinner entrées like omelets, frittatas, low-fat quiches, and egg sandwiches. Replace some of the whole eggs in these recipes with egg whites to lower the calories, fat, and cholesterol.

10. Sweet Potatoes
Our list of cheap eats would not be complete without the humble potato. For an added boost of nutrition, try replacing your regular old white potatoes with sweet potatoes. Like white potatoes, they are one of the richest sources of potassium, but ounce for ounce, sweet potatoes deliver more fiber, vitamin C, and beta-carotene than their pale cousins. These nutritional powerhouses don’t have to be limited to Thanksgiving dinner, either. Turn sweet potatoes into everyday favorites: Use them to prepare oven fries, mashed potatoes, and stews. Or, for a super-easy side, pierce a whole sweet potato with a fork, wrap in a damp paper towel, and microwave for four to five minutes. Top with nonfat Greek yogurt… or salsa for a little kick! One medium-sized sweet potato provides about 200 calories.

These 10 foods are fairly cheap to buy and add a great variety to your diet. Be a little creative and you can save money, eat healthy and enjoy great dishes for breakfast, lunch and dinner.

Get more great weight loss tips at my Squidoo page!

If you would like a nutritional consultation or an exercise routine, check out my webpage at www.MorganPersonalTraining.com to get started!

Why Online Personal Training is Right For You

• Have tried a diet before and not lost any weight?
• Do you want a Personal Trainer, but can’t afford one?
• Have you exercised in the past, but have seen little to no results?
• Don’t like working out at the gym?
• Do you travel a lot and would miss most of your appointments with your personal trainer?

If you answered yes to one or more of these questions, then Online Personal Trainer is your answer!

My Online Personal Training Program is so flexible, it can help anyone wight any lifestle. All you have to do is let me know what your goals are and I will coach you along the way!

Online Personal Training is the perfect answer to your weight loss needs:

1. Customized Nutrtional Plan: If your need to lose weight, put on muscle or just want to look and feel your best, then my Nutritional Program is for you.
2. Affordable Rates: Online Personal Training is a fraction of the cost of an one on one trainer. One on One personal training will cost over $300 per month, while Online Training is only $175 per month.
3. Customized Workout Plan: Each workout you receive is tailored to your needs. You will be pushed to achieve maximum results. Whatever you goal is I can provide the perfect workout.
4. No Equipment Necassary: If you don’t like working out at the gym, you can workout at home. I can customize any workout program to your available equipement…even if you have none to use.
5. It’s Convenient: No matter where you’re at, what you’re doing, Online Personal Training is the most convenient personal trainer you will have. You workout when ever and where ever you want!

There it is, the 5 best reasons why Online Personal Training is for you!

go to www.MorganPersonalTraining.com to get started

Not ready to join up? Then check this out…

You will also recieve:

FREE Phone Consultation (a value of $50)

FREE “Live Like a Skinny Person” Report (a value of $37)

1 week FREE test drive, no obligations at all to start! (a $44 savings)

That’s a $131 dollar savings!!

How can you not get the best Online Personal Training Coach for this price!

You get 1 week for FREE and SAVE $131 dollars!

www.MorganPersonalTraining.com

The truth is I just want to help you to lose weight, look great and feel amazing about yourself. So, try out Online Personal Training for 1 week and see how you like it. If you don’t like you knew weight loss results, then just quit no questions asked.

So, swing on over to www.MorganPersonalTraining.com and get started Before this offer expires (only open to the first 20 who apply!)

Let’s Lose Weight and Get the Body You Deserve Today!

>P.S. If you wold just like my “Live Like a Skinny Personal Report” then just click here and type Skinny in the comment box. I will send you my report ASAP!

3 Ways to Decrease Your Appetite to Increase Weight Loss

When starting a diet most people find the hardest part of the diet is limiting their food. You go from eating whatever you want to only eating a few times a day, consisting of very limited foods. After a couple days of dieting, you tend to fall off the wagon and start gorging on foods you should not be eating.

This happens because instead of controlling your appetite and practicing healthy eating habits, you just start a diet and wing it from day to day. Here are a couple of tips to help you control your appetite, which in turn will help you control your weight!

1. Try eating smaller meals, instead of large meals. If you break your meals into 4 or 5 smaller meals throughout the day, you supply your body with a constant flow of nutrients. This constant flow of nutrients keeps you from feeling starving, because every couple of hours you are eating something. This will keep you from eating a lot at one time, which will decrease your appetite.

2. Increase your fiber intake. Dietary fiber helps give your body a feeling of fullness. Eating such foods as apples, peaches, oranges, grapes, and green vegetables will increase your fiber and add valuable other nutrients to your diet.

3. Don’t starve yourself. Most people think of a diet as having to starve themselves to lose weight. This is untrue and will actually lead you to gain more weight. By starving yourself, you are actually setting yourself up to eat more. You will tend to snack more or gorge at your next meal. This tip ties in with tip 1, eating smaller meals throughout the day will help you from starving yourself!

These small tips will help you succeed at your diet and help you also to live a healthier lifestyle. Try implementing one tip at a time to make small changes to your eating habits. As you become comfortable with one tip, move on to the next. Lots of small changes will add up to One big change and help you be more successful at weight loss!

For more great tips on weight loss check out my Weight Loss Page on Squidoo.

If you would like advice from a Weight Loss Expert, go to www.MorganPersonalTraining.com and get started with your diet and exercise routine now!

Weight Loss and Fitness Boot Camps Now Forming

Get in the best shape of your life. Try my morning Boot Camp and melt fat before breakfast. Don’t like group training, sign up for my In Home Personal Training and get an expert weight loss coach in the privacy of your own home!

www.MorganPersonalTraining.com is your Hanover PA Boot Camp Fat Melting Specialist

Fitness Boot Camps can send your body’s fat burning system into overdrive. Through various exercise techniques and a unique perspective on weight loss, a great boot camp instructor will challenge you with something your body has never experienced before. Let’s look at the top 3 reasons Boot Camps can send your body into fat melting overdrive:

1. Good Boot Camps are Designed to Shed Body Fat. A good Personal Training Instructor is a weight loss goldmine. Find a camp that is high intensity, full body workouts, mixing cardio and resistance training together for best weight loss results. You can burn up too 500 calories in 1 hour at a great Boot Camp. That is equal to more then double the amount of calories you will burn during a normal gym workout. This added calorie burn will sky rocket your metabolism into over drive causing you to melt body fat right off.

2. Exposed to New and Challenging Exercises. A good Boot Camp instructor will challenge you with exercises that are not typical of a gym workout. Most Boot Camps are done with no equipment so creative exercises are needed to target your body’s fat melting system. Once your body adapts to a situation, it does not work as hard to complete or make it through the situation. This means that your body will get used to the 30 minute treadmil routine and burn less calories then when you first started. With new exercises, you will shocke your body, causing it to work harder to complete the routines. The harder your body works the more energy you use, and the more energy you use equals the more calories you burn.

3. You will have fun and find a support system. This may be the most important one. If you are having fun while you workout, you will be more inclined to stick with your workouts! If you’re bored with your workouts, you probably will quit very soon. Also, you will be surrounded by like minded individuals from your community. With these new friends you will have a support system to help you stay on track. You will be surrounded by people who know exactly what you are going through and may be able to lend some weight loss advice.

Now just go to www.MorganPersonalTraining.com and get started on your dream body—Hurry space is limited!

Personal Trainer in Hanover PA

“Hello everyone! New to WordPress and blogging. Have been on twitter for a couple of months, but very limited to what you can do on there; plus I got the mysterious account suspension today!!

Well to introduce myself, I am a Personal Training Business Owner who is very passionate about health and fitness. There is an obesity epidemic and the U.S. leads the race as one of the most overweight countries in the planet! So, I am trying to help fight the fat epidemic one pound at a time, here in my little community of Hanover, PA. I also am trying to spread the word online and bring awareness to this problem.

I have been 70 pounds overweight myself and know what it takes to get in shape. I lost all 70 pounds to compete in 4 bodybuilding competitions and place in all of them! I know how hard it is to diet and stick to exercise routines. I try to relate my experiences along with my expert knowledge to help each client succeed at their goals.

Please stop by, check me out, and follow along if you like what you hear.”

Check out my site, www.MorganPersonalTraining.com