10 Tips to Look and Feel Younger in Hanover, 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 Look and Feel Younger in Hanover, 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.

Top 3 Ways to Stick to Your Diet

90% of people who start a diet fail!

That's a lot of people and chances are you are one of them. I have even been one of the 90% myself! There are many obstacles to sticking with your diet and most people do not address them or even worse they do acknowledge those obstacles, accept them, and don't try to diet because they know they will fail!

You have to understand what obstacles lay ahead and have a game plan to overcome those obstacles. Not trying because or think you will just fail anyway is never going to bring you closer to your weight loss goals.

So, let's jump in and look at 3 obstacles that cause most people to fail.

1. Unrealistic Goals. If you think you can drop 10 pounds the first month you diet, well think again! Be realistic, the first month of dieting is going to be your hardest because you are changing the way you eat! You may see some changes but they most likely will be small ones.

2. Starvation Diets. If you want to lose weight and think you just want eat anything, that is also unrealistic. You body needs nutrients. If you go a long period without eating, you will end up gorging at some point throughout the day. Break you meals down into smaller meals, spaced throughout the day and you will find that you will be hungry less and eat less food!

3. Track Your Diet. I know, writing down what you eat is boring, takes too much time, and you just don't feel like doing it! When you first begin the diet you need to track what you eat. This will help make you accountable for what you eat and show you what foods you need to change. If you have to write down and see that you just eat 1 whole pizza for 800 calories, then you will be more inclined to change your habits because it will seem more real. There are a ton of online tools to make tracking your diet so much more simple then writing everything down, plus the iphone has over a 100 different apps to help also!

As you can see, these dieting mistakes are very common and most people break them everyday! Knowing these obstacles lay ahead and having a proper plan will help you overcome them and accomplish your weight loss goals!

For more great weight loss tips, check out my Facebook Fan Page. Become a fan and never miss out on the tips that will make a difference in your health and fitness life!

If you just tired and frustrated and want to get started with your expert personal trainer go to www. MorganPersonalTraining.com and sign up now!

Do You LIve in a Fat State?

In honor of my travels this weekend I want to share a little of what I saw. I drove from Pennsylvania to Tennessee. The route I drove took me through Maryland, Virginia, and West Virgina. It was a long drive, about 13 hours with stops (and they where frequent)!

So, with two days of driving and lots of stops, I was able to see a little snapshot of our country. Most of us know there is an obesity epidemic sweeping the nation for the last couple of years. Some parts of the country are effected more then others, mostly because of economic status and location. The states that have a fairly good economy and seem to offer more things to do (tourist stops, beaches, cities, and things of that nature) are less obese states. So the question is...how does your state hold up?

I live in PA, which is right about average in the obesity scale. This doesn't surprise because our economy is pretty good around the bigger cities, but when you go to a more rural area everything changes. Then, I look at Tennessee and what I saw there....a whole lot of nothing to do, except in the bigger cities. Tennessee ranks very close to the top of the list, which sounds about right from what I saw over the weekend. Now, I only saw a little bit of the state so I cannot draw a complete conclusion, but it seemed like health and fitness was not a priority to them. There was not a whole lot to do but sit around, talk with one another and eat!

Don't let yourself fall victim to your surrounding. Health and fitness should always be a priority no matter where you live. Just because your social settings may be against you, doesn't mean you should give up. Stand up and fight back. Follow some tips from my earlier posts and live the healthy life you deserve.

Here is a link to a map that will show you how fat your state is...http://calorielab.com/news/wp-images/post-images/fattest-states-2008-big.gif.

Check it out and understand that you may be falling victim to social influences. Now that you know this could be a possibility in your struggles do something about it!

Need advice as to what to do? Go to my web page and fill out the contact form and we will get started on your weight loss plan Today! Do not wait another day and let society keep you overweight....www.MorganPersonalTraining.com is your social influencing fat buster!

Your Very Own Home Workout!

Hello All! Sorry it has been awhile, I have had the busiest week! I am back though and ready to give you the quality diet and exercise advice you have come to love!

Inspired by this weekends event, the Ican Challenge (I did a post yesterday, check it out!) I decided to change it up a little. I normally give simple, yet effective dieting and healthy eating tips, but today I am going to give you the simpliest little workout you can do, whether at home or in your office.

See, the biggest thing about losing weight or maintaining a healthy lifestyle is actually finding the time to commit to it! You have to eat right, exercise, take care of your family, work, etc....There are always a million excuses to not workout, but you should only remember the reason why you want to workout!

So, try this little workout. It can be done in 10 minutes or you can stretch it out to 30 minutes. You are only using your body weight, which means there is no excuse to not do this workout!

1. Prisoner squat, 20 reps- place feet shoulder width apart. Hands on head (just like you got arrested!). Then perform a regular squat. Keep feet flat on floor. Sit back pushing your hips back to keep knees aligned with your ankles.

2. Air Presses, 20 reps- place feet shoulder width apart. Stand straight up. Arms are straight up above your head. Then lower your arms to your side, bending at the elbow until your back of your arms are parellel to the ground. Your hands should still be facing straight up (Just like doing a shoulder press). Key here is to imagine pushing a heavy weight.

3. Lunges, 10 reps per leg- This is your basic forward lunge. Step off with one foot. Take a wide step forward and bend at the knees. Do not touch your knees to the ground, and then step back to starting position.

That's it! Just 3 exercise. Now I know this does not sound like much, but complete each exercise one right after the other (circuit style). After lunges take short break, no more then 30 seconds and perform again. Go through this at least 3 times or as many as you can! Have fun

If you are not sure how to do any of these, just hit me up for more advice!

You can also join my new morning boot camp, www.MorganPersonal Training.com.

Also you can get more great workout from my Squidoo Page! All about diet and exercise

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!

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!

Need To Lose Weight? Act Like a Skinny Personal, part 3

If your need to lose weight then just act like a skinny person! If you follow their lifestyle habits, you may soon find yourself looking skinnier instead of just acting skinnier!

This is the third instalment, so lets review the previous tips:

1.Drink plenty of water

2. Always eat breakfast

3. Avoid snacking

4. Don’t worry about your weight

5. Never skip meals

6. Enjoy your meal

Now let’s talk about three more great tips!

1. Know when to eat. Skinny people don’t because they are depressed, angrey, or sad (emotional eating). They don’t let people force them to eat something or try something they don’t want. A skinny personl also does not eat just because they have nothing better to do. Most skinny people only eat when they are hungry, which usually coinsides with their 3 or 4 meal a day schedule.

2. Eat later. Most skinny people if they are starting to feel hungry will wait till their next scheduled meal to eat. Unlike most overweight people, they will grab the closest food they can; fast food, vending machine, etc. By waiting till later to eat, skinny people aviod snacking or eating extra calories they don’t really need.

3. Stop eating when you know you are full. Most skinny people stop eating when they are hungry, they do not overindulge. Most overweight people will eat till they are full, but then eat sweets and desserts afterwards. These extra calories pack on the weight. Skinny people don’t take in these extra calories which helps them stay skinny!

Now here is 9 total tips you can take to lose weight and feel great. By emulating the habits of someone who is already skinny, you too can reach your goal weight. These tips are life changing habits that will get you on the right path to weight loss! Chances are you are currently doing the opposite of all 9 of these tips, start by working your way down the list, one week at a time.

Get more great weight loss tips from my, Weight Loss Page on Squiddo!

Feel like you are ready to begin your weight loss journey? Then check out www.MorganPersonalTraining.com to find the right weight loss program for you! Choose from; In Home Personal Training, Fitness Boot Camps, and Online Diet and Exercise Coaching

»»P.S. I have a great e-book and back stage pass to offer! Find out what the Top 5 Diet Myths are and see how you can sky rocket weight loss by not followning these Popular Weight Loss Tips!

Top 3 Reasons Why You Are Overweight, part 1

I am always talking about things you should do to lose weight, why don’t we look at reason why you are overweight first and then try to correct those habits. To achieve true weight loss and keep that weight off, you need to change your lifestyle. The habits that you have developed have lead you to this point in life…Overweight or worst yet Obese! So it stands to reason that you can not just all of a sudden make a few changes and viola, you lose weight!

If you are a constant offender of these top 3 weight gaining habits, then you need to change them now to achieve successful weight loss.

1. Prolonged TV watching. If you watch more TV then compared to doing something active then chances are you are overweight. Studies have shown that when you watch TV your heart rate slow, blood pressure drops, and you metabolic rate slows down drasticly, because you are totally motionless! You body burns off 30 or more calories less per hour while watching TV. This means the longer you are watching TV the more you are storing food as fat!

2. Eating too fast. It takes your brain 15-20 minutes to recieve feelings of fullness from your stomach. This means if you are throwing the food in too fast you will eat more before you realize you are full. This will lead to over eating, which will cause a mass storage of fat because you will not burn off all this extra food. Slow down and chew your food.

3. Busy eating. Busy eating means, eating while doing something else. If you are eating while sitting on the computer, making dinner, driving, on the phone, other activities you don’t realize you are eating and don’t get a chance to enjoy your food. This means you will end up eating more at one time, and then eat more sooner because you will feel like you haven’t eaten in a long time. You mind doesn’t realize you just eat because you where busy doing something else!

Most people are guilty of 1 if not all of these fat making habits! If you truly want to be successful at losing weight, then start by changing your lifestyle. Become more active, watch less tv, and sit down and enjoy your meals!

For more great tips for weight loss, check out Hanover, PA’s Top Weight Loss Web Page on Squidoo!

If you would like to get started on a weight loss, healthy diet, or exercise routine, check out www.MorganPersonalTraining.com.

In Home Personal Training

Fitness Boot Camps

Online Personal Training and Fitness Coaching

There is only one thing you need to know to lose weight

To lose 1 pound of body fat a week you need to burn off 3500 more calories then you eat. That is only a 500 calorie per day reduction, sounds simple right!

Simply put you need to burn off more calories a day then you eat. If you don’t then your body will store those calories as fat or muscle. If you’re like 90% of the population it will be fat!

So, to not store calories as fat you must do one of three things; eat less, exercise more, or for best results combine the two.

To eat 500 calories less a day is a lot. If you figure the average meal is 200-300 calories then you must skip two meals a day. Doesn’t sound that bad, but if you start skipping meals you body will start to starve itself. You will be missing needed vitamins and nutrtients. Plus, you will end up snacking on things or just gorging at some point causing yourself to gain more weight then you lose!

If you try to lose weight just through exercise then you must do a lot of exercise! The typical gym workout will burn around 200 calories, running will burn about 300 calories and walking about 200. So, unless you exercise all day long you will not reach that majic 500 calories per day reduction to lose weight. Plus, the more you exercise the more you will start to eat to replace some of that expended energy!

Now let’s look at combining diet and exercise to lose weight. If you exercise for and hour and burn up to 250-300 calories you only have 200-250 more calories to go. This is a lot more reasonale to cut out of your diet then the whole 500! Instead of skipping a whole meal, reduce a little from each meal you eat, which should be a couple times a day of you are eating semi-healthy. Do this for a week and you will lose a pound of fat!

Doesn’t sound like much, when you see shows like the biggest loser. They lose 10 or 20 pounds a week! Well, that is unrealistic and unhealthy (there will be a future blog about their unhealthy weight loss practices, so keep an eye out). Healthy weight loss is 1-3 pounds per week. Lose weight healthy and you will keep it off, feel fine while you lose weight, and not crash from your diet.

—-For more great weight loss tips, check out my web page dedicated to Weight Loss.

—-Need the help of an expert weight loss coach? If so, then sign up for Boot Camp, In Home Personal Training, or Online Personal Training at www.MorganPersonalTrainng.com

New Hanover Business Offers Unique Diet And Exercise Solutions

This Just in----Read All About It----Press Release!

Hanover PA Personal Trainer offers new diet and exercise solutions to same old problems that plague his community!

Now there are more options for residents to lose weight and feel great!


New Hanover Business Offers Unique Diet And Exercise Solutions

The Weekend 5?

A majority of those people who diet and exercise Monday through Friday, find it hard to stick to their routines over the weekends. Some of those people will just scrap everything all together and start back up Monday morning (I used to be one of these people).

Well, over the course of the weekend they could gain up to 5 pounds, then lose a couple of those during the weekday. This yo-yoing of weight gain and lose is not healthy for the body and is a cycle that will eventually lead to more weight gain and possibly failure to continue with your diet and exercise routine.

As you workout all week you burn off calories from your workouts, plus you are eating healthy, which leads to a lower calorie intake. Then the weekend hits and no more exercise or healthy eating eating. The extra intake off calories without the workouts to burn them off lead to weight gain. It’s pretty simple to lose weight you need to burn more calories then you take in, or else you gain weight!

A couple tips to continue your diet and exercise routine, while you enjoy your weekends:

1. Workout first thing in the morning. If you exercise as soon as you get up then you do not have to worry about it the rest of the day. Plus, as an added bonus, it will help boost metabolism to continue to burn calories at a higher rate for longer.

2. Eat healthy while at home. If you are at home, try to plan on eating healthy. You can control what you eat in your house, so eat healthy foods when possible. This will help limit the extra calories that will pile up while eating out or at someone else’s house.

3. Eat a small meal before going out. If you eat just a small meal before you go out for lunch or dinner, then you will be less likely to order appetizers, main course with extra sides, and deserts. You will not feel as hungry and not crave unhealthy foods.

Have any other great tips to avoid the weekend weight gain? Share them here and help others avoid the weekend 5!

For more great tips from an expert check out www.MorganPersonalTraining.com

If you crave even more weight loss info, check out my Weight Loss Site on Squidoo

Only Need 6 Minutes to Get the Best Workout Of Your Life!

Great Kettlebell Tabata Circtuit! Sounds complicated, but really easy if you need a killer workout in less them 30 minutes. Can be completed in 6 minutes if need be!

If you like this workout, check out Morgan Personal Training for your In Home Killer Kettelbell Workouts! www.MorganPersonalTraining.com

Also, watch more great workout videos at my Weight Loss Lens on Squidoo!

www.Squido.com/HanoverPersonalTraining

If you live in the Hanover, PA area get your FREE In Home Kettlebell Consultation

3 Easy Habits to Boost Metabolism and Lose Weight

Everyone knows that high metabolism means less food stored as body fat, but high metabolism also helps you burn off the body fat you already have. The higher the metabolism the more calories you burn!

There are hundreds of tips and products out there to “help” you boost your metabolism…Don’t Listen to them! Most people will believe they can boost metabolism with a pill or some crazy diet trick; not true. Here are 5 simple, everyday things you can do, that will send your metabolism into over drive, and burn off all your extra calories!

1. Don’t skip breakfast. You have heard me say this before! This is important..”Don’t skip breakfast”! This one step will put you on the right track. If you can only committ to one thing this is it! Eating a well balanced breakfast with good carbs and protiens will satisfy your body and help you stop from gorging at your next meal and snacking throughout the day. Plus, you will have an added boost of energy and feel better throughout the day as well.

2. Don’t starve yourself. Every dieter is guilty of this one. By starving yourself, all your doing is setting yourself up for failure and even more weight gain then weight loss! Once you starve yourself, you will have less energy, eat more snacks to make up for the minimum eating, and of course gorge the next time you do eat!

3. Eat smaller meals throughout the day. The old 3 meal a day routine is done for. This is no longer the standard. You should be eating 4-7 times a day! This sounds crazy but if you eat smaller portions at each meal and add a small and healthy snack in between meals your metabolism will increase dramatically and you will burn off all this food and then some. This happens because your body is constantly satisfied so it doesn’t need to store anything for energy latter. If calories are not stored they are burned off! By delivering a steady flow of energy to the body, with healthy, small portioned meals and snack then you will not gorge at meals and you snacking habit will be satisfied all day!

Follow these 3 tips and you will see dramatic changes in your weight loss efforts. Remember, like I always say though, baby steps. You can not change a lifetime of bad eating habits in one day. Start with 1 tip, do that for a week or two. Once that tip is easy to do and becomes part of your routine, then work on the next one. Small changes over a period of time lead to a big change and weight loss success!

Get more great tips at my Weight Loss Lens on Squidoo!

www.squidoo.com/HanoverPersonalTraining

Get your free diet and weight loss consultation at Morgan Personal Training

www.MorganPersonalTraining.com

Visualization..nets..Motivation..nets..Success!

Since it is late at night here on the East Coast and I didn’t get a chance to write my Weight Loss tips for today, I am going to get a jump start on tomorrow. Weight loss is just like anything else in life…you have to work hard to accomplish it!

So, look at the title and what do you see, Visualization…nets..Motivation…nets Success. Lets break that down and find out what I am talking about.

1. Visualization. When you do anything in life that is a big deal, you tend to sit around and think about it a lot…right? Well, same thing with weight loss. Sit back and visualize yourself and how you would like to look and feel. Then think about the thins you need to do to accomplish that weight loss. Now Visualize yourself doing those things. Finally think about how great you will feel once you have done the hard work and have accomplished your goals!

2. Motivation. After thinking about what you need to do, how you will look, and how you will feel accomplishing that weight loss, you should be feeling pretty motivated. You should feel like jumping up right now and knocking out a quick full body circuit to jump start that weight loss! You see, visualizing yourself doing the work will help get yourself motivated.

3. Success. Pretty straightforward here! You visualized yourself doing the things you needed to do (diet, exercise), you motivated yourself to do those things, and now you have succeeded at your goals, all because you took the time to think about what you needed to do!

You see, to sum it all up, and put this effective, motivational, and success getting tool in motion, you have to take time each night and thinking about what it is you want to accomplish the next day. Tonight, while you’re laying in bed think about the types of foods you are eating….are they the right ones? Then think about the types of exercises you are following…are they the right ones? Now, answer this question, “Are these steps going to help me succeed?” If the answer is yes, you will be motivated from the time you wake up tomorrow till you go to bed. You will accomplish this short term goal and before you know it, you will have succeeded in your long term goal!

More expert weight loss and motivation tips at, www.squido.com/HanoverPersonalTraining

Or, Get the expert tips right from your FREE Fitness Consultation www.MorganPersonalTraining.com

(phone and in home consults available, email for details!)

Is This My Path...Hanover...PA.....Personal Training???

I have sat down yesterday and today to think about the decision that have lead me to here. I wonder if I made the right choices along the way and if I am doing what I am suppose to be doing…personal training…living in Hanover….helping others to lose weight….on so on…..

I find myself hoping that this is as bad as it gets, business will pick up, things will start to click and I will be a successfull Personal Training Business Owner.

These are all questions that we never have the answers for, do we go on faith…faith in who…myself, or some supreme being???

I find myself thinking a lot about these questions and these answers. Then I look at my clients, who are asking themselves the samethings…Is this diet right, am I going to fail, am I wasting time and money…The only difference is they are putting their faith in me….The Proffessional to guid them to Weight Loss success.

So, here I am wondering…Who do I put my faith in………

…..I choose myself. I know I can succeed. I know it will work. It has to get better. I have never failed before. This is the biggest project I have ever taken on in life and I Will Succeed.

www.MorganPersonalTraining.com—website

www.twitter.com/morganfitness—twitter

www.squido.com/hanoverpersonaltraining—Weight Loss Lens

Personal Trainer has 20 more spots for committed weight loss individuals - Topix

Great article on Hanover Area Personal Trainer offering 20 more spots to committed weight loss and fitness enthusiasts to get into shape!


Personal Trainer has 20 more spots for committed weight loss individuals - Topix

3 Killer Tips to Succeed at Your Dieti

How many times have you tried to lose weight and failed? How many times have started a diet only to not even make it a week before you start gorging on everything unhealthy that seems to be around you? Well, this is really more common then people who stick to a diet. 90% of people who set out to lose weight fail in the end and never attempt to lose weight again.

So, what can you do to succeed at your weight loss goals?

Here are the 3 most important steps you can take to prepare yourself for success at weight loss:

1. Set Realistic Goals. Don't say I want to lose 20 pounds in 1 month....Unrealsitc! Healthy weight loss is 1-2 pounds per week. With that in mind, set small realistic goals you can accomplish along the way to your main goal. Write these goals down and stay focused on them.

2. Make Weight Loss a Priority. Just because you want to lose weight and set up some goals, doesn't mean you will stick with them. After you make your goals now you have to prioritze those goals in your life. For example, if you want to fit into that bikini for summer vacation and need to lose 2 inches off your waiste, don't head out over the weekend for beer and wings!

3. You Need to Be Accountable. About a week before you start your diet, tell everyone you know about it. That way when you meet up with them, they will ask "How much weight you have lost?", and know you will have to explain either that things are going great...or....you just decided not to do anything about your weight because it is too hard or you're too lazy!

Follow these 3 steps and you will be off on the right start. Diet and exercise routines are hard to start and hard to stick with. So, before you start one do everything you can to help yourself to succeed.

For more great tips, advice, and weight loss secrets check out my Expert Weight Loss Page on Squidoo.

Now that you have a starting point for your diet, get more expert advice for your exercise routine from www.MorganPersonalTraining.com

How Personal Training, Twitter, and Twibes are Related

Guest Blog I did describing how I use Twitter and Twibes in my Personal Training Business



Twibes Twitter Groups Blog

My Home Town is Struggling With an Epidemic

When ever I leave PA and tell someone I am from Hanover, they always say, "That's where they make the chips, right?". Then they proceed to tell me how there is nothing but fast food places all around.

That's what Hanover is know for, chips and fast food!

As a Personal Trainer and someone who has grown up in the area, I notice how that view point has effected our community. Overweight and Obesity are two problems that plague not only our community, but our country. Having access to all this fast food and snack foods is not good for Hanover. Everything is okay with in moderation, but it is my opinion that society these days does not know how to do moderation.

I say instead of picking up another bag of chips or another heart attack burger from the McDonalds of your choosing, try eating something healthier and doing some exercise. Fitness is infectious, if you start a healthy lifestyle change those around you may follow.

If you need help to change your lifestyle just check out Morgan Personal Training. I am here to help shape up Hanover and fight this obesity epidemic one pound at a time!