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.

3 Snack Benefits to Help You Lose Weight

When most people think of losing weight or going on a diet, they think they have to starve themselves, eat bland tasting foods, and have very little food choices to choose from. Also, they know snacking is out of the question!

Not true!

Snacking actually has many benefits to help you shed body fat! As long as you eat healthy snacks and have a little self control, remember everything in moderation, snacking is a great way to help control your diet and produce drastic new results in your weight loss efforts.

Benefits of snacking include:

1. Binge Control- If you eat a very small meal and then go a long period of time till you eat again, you may find yourself binging at your next meal! To avoid a binge meal, try eating a piece of fruit or other healthy snack. This will ward off hunger pains, keep you next meal in check, and help you to actully consume less calories during the day!

2. Extra Energy and Nutritients- If you live a busy lifestyle and find yourself on the go a lot. Planning ahead and bringing a snack will provide you with a burst of energy when you start to feel down. Plus, it will keep you from running to the next McDonalds for something quick to eat!

3. Controls Insulin Levels- You may think if you’re not diabetic then you don’t need to worry about your blood sugar. Well, your wrong! Trying to keep your blood sugar levels steady actually helps to keep your body in a fat burning mode. Once your blood sugar levels start to spike and plummet, your body gets out of whack and will start to store your calories as body fat! A steady intake of healthy foods will help keep your blood sugar levels steady.

As you can see these are only a couple benefits to snacking. Healthy snacks will help you stay on track in your weight loss efforts and help you avoid all the dieting mistakes and pitfalls most people run into.

Think of snacking as a “mini” meal not a chance to eat something bad!

If you need help with dieting choices click below to get started with your Online Fitness Coaching. Here you gain all the knowledge of an Expert Weight Loss coach for a fraction of the price!

One Great Benefit form Interval Training

Interval Training provides many benefits, increased calorie burn, increased cardiovascular workout, increased metabolism, increased feeling of accomplishment, and many others (notice the word increase being used a lot?). I just recently found out another benefit from using interval training, it can help to increase the bodies way it deals with blood sugars and insulin.

What does this mean exactly?

This means that if your diabetic and you follow a 30 minute interval training routine, you will see improvements in your blood sugar and insulin levels and an increase in your energy output!

How to perform an Interval Routine:
1. Perform a proper warm-up (about 5-10 minutes of cardio at a moderate level) and stretch
2. Decide what your intervals will be. We are going to use walking to make it simple. Lets say you are going to walk for 30 minutes. You will perform a fast walk (about 70-80% of your target heart rate) for about 1-2 minutes. Then you will walk at a moderate pace (about 60-70% of your target heart rate) for about 30 seconds to a minute. Continue this cycle for 30 minutes
3. Cool down. Allow yourself enough time to cool down and bring your hear rate and breathing back to normal. Then do some stretching as needed.

You see interval training is not that complicated and provides so many benefits. Begin your interval training today and see how much more difficult it is then your current "steady eddy" routine!

Need more interval training routines, check out www.MorganPersonalTraining.com for your Online Interval Training Coach!

Also, check out my new and exclusive, Private Boot Camp Program! This service will soon be coming to your neighborhood, so reserve your Boot Camp times and days now just click below

Also, don't forgot to follow your Favorite Personal Trainer on Facebook and Twitter to never miss out on any important update or tip that could change your life!

How to Go From Couch Potato to Exercise Enthusiast

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!

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!

Best workout for Buring 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 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!

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!

20 Worst Foods in America

Sitting around today, I was using the stumble upon button and found this outrages article! So, with out further ado, here are the 20 worst foods in America, from last to worst!

20: Worst Fast-Food Chicken Meal - Chicken Selects Premium Breast Strips from McDonald's (5 pieces) with cream ranch sauce. 830 Calories, 55 grams fat (4.5 trans fat), 48 carbs. Add a large fries and regular soda and this seemingly innocuous chicken meal tops out at 1,710 calories.

19: Worst drink - Jamba Juice Chocolate Moo'd Power Smoothie (30 fl oz). 900 calories, 10 g fat, 183 carbs, 166 g sugar. Jamba Juice calls it a smoothie, MSNBC calls it a milk shake. The beverage contains as much sugar as 8 pints of Ben & Jerry's butter pecan ice cream.

18: Worst supermarket meal - Pepperidge Farm Roasted Chicken Pot Pie (whole pie). 1,020 calories, 64 g fat, 86 g carbs. Label may say this pie serves two, but, who ever divided a small pot pi! e in half? Once you crack the crust, there will be no stopping.

17: Worst 'healthy' burger - Ruby Tuesday Bella Turkey Burger. 1,145 calories, 71 g fat, 56 g carbs.

16: Worst Mexican entree - Chipotle Mexican Grill Chicken Burrito. 1,179 calories, 47 g fat, 125 g carbs, 2,656 mg sodium.

15: Worst kids' meal - Macaroni Grill Double Macaroni 'n' Cheese. 1,210 calories, 62 g fat, 3,450 mg sodium. It's like feeding your kid 1-1/2 boxes of Kraft mac 'n' cheese.

14: Worst sandwich - Quiznos Classic Italian (large). 1,528 calories, 92 g fat, 4,604 mg sodium, 110 g carbs. A large homemade sandwich would more likely provided about 500 calories.

13: Worst salad - On the Border Grande Taco Salad with Taco Beef. 1,450 calories, 102 g fat, 78 g carbs, 2,410 mg sodium. This isn't an anomaly: Five different On the Border salads on the menu contain more than 1, 100 calories each.

12: Worst burger - Carl's Jr. (Hardee's on East Coast) Double Six Dollar Burger. 1,520 calories! , 111g fat. Carl's Jr. brags it's home to this enormous sandwich, but the restaurant chain also provides convenient nutrition info on its Web site -- so ignorance is no excuse for eating it.

11: Worst steak - Lonestar 20 oz T-bone. 1,540 calories, 124g fat. Add a baked potato and Lonestar's Signature Lettuce Wedge, and this is a 2,700 calorie blowout.

10: Worst breakfast - Bob Evans Caramel Banana Pecan Cream Stacked and Stuffed hotcakes. 1,540 calories, 77 g fat (9 g trans fat), 198 g carbs, 109 g sugar. Five Egg McMuffins yield the same caloric cost as this stack of sugar-stuffed flapjacks, which is truly a heavy breakfast, weighing in at a hefty pound and a half.

9: Worst dessert - Chili's Chocolate Chip Paradise Pie with Vanilla Ice Cream. 1,600 calories, 78 g fat, 215 g carbs. Would you eat a Big Mac for dessert? How about three? That's the calorie equivalent of this decadent dish. Clearly, Chili's customers get their money's worth.

8: Worst Chinese entree - P.F. Chang's Pork Lo Mein. 1,820 calories, 127 g fat,! 95 g carbs. The fat content in this dish alone provides more than 1,100 calories. And you'd have to eat almost five servings of pasta to match the number of carbs it contains. Now, do you really need five servings of pasta?

7: Worst chicken entree - Chili's Honey Chipotle Crispers with Chipotle Sauce. 2,040 calories, 99 g fat, 240 g carbs. 'Crispers' refers to an extra thick layer of break crumbs that soak up oil and adds unnecessary calories and carbs to these glorified chicken strips.

6: Worst fish entree - On the Border Dos XX Fish Tacos with Rice and Beans. 2,100 calories, 130 g fat, 169 g carbs, 4,700 mg sodium. Perhaps the most misleadingly named dish in America : A dozen crunchy tacos from Taco Bell will saddle you with fewer calories.

5: Worst pizza - Uno Chicago Grill Chicago Classic Deep Dish Pizza. 2,310 calories, 162 g fat, 123 g carbs, 4,470 mg sodium. Downing this 'personal' pizza is equivalent to eating 18 slices of Domino's Crunchy Thin Crust cheese pizza.

4: Worst pasta - Macaroni Grill Spaghetti and Meatballs with Meat Sauce. 2,430 calories, 128 g fat, 207 g carbs, 5,290 mg sodium. This meal satisfied your calorie requirements for an entire day.

3: Worst nachos - On the Border Stacked Border Nachos. 2,740 calories, 166 g fat, 191 g carbs, 5,280 sodium.

2: Worst starter - Chili's Awesome Blossom. 2,710 calories, 203 g fat, 194 g carbs, 6,360 mg sodium.

1: The worst food in America - Outback Steakhouse Aussie Cheese Fries with Ranch Dressing. 2,900 calories, 182g fat, 240g carbs. Even if you split these 'starters' with three friends, you'll have downed a dinner's worth of calories before you entree arrives.

Source: Msn.com--20 worst foods

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.

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n Hanover PA Mom of 555 pound Teenager Speaks Out!

You have to read this story if you have not heard it yet! Truly unbelivable that a parent would let there child grow up to be 555 pounds at age 14! She said, maybe she should not have gotten some of the fast food meals! Craziness, because a couple of fast food meals did not do this, years of neglect did. There would have been some sign over the years that he was a little too big!

This is just as bad as a parent who malnurishes their child. This kid is going to die very soon because of neglect! This is why child obesity is the highest it has ever been in our country. Good going MOM!

“(CBS) A mother is being charged with neglecting her obese teenage son, raising issues about whether the government has the right to intervene in one’s family life.

Born and raised in South Carolina, Alexander Draper grew up to reach a dangerous 555 pounds by the age of 14. That’s when law enforcement stepped in.

“The first and foremost concern is Alexander’s health,” Lt. Shea Smith told CBS News.

Alexander’s mother, Jerri Gray, was charged with unlawful neglect of a child for allowing him to become obese.

“There have been opportunities to get Alexander some treatment over the course of the last several months and unfortunately some of those things have not been taken advantage of,” Smith said.

But Gray, released from jail Monday on $50,000 bond, says she does not have enough money to get her son the treatment he needs.

Alexander is in the custody of the Department of Social Services, who in a statement to CBS News said they only intervene when “health care professionals believe a child is at risk of harm.”

“Obviously her son is certainly in need of some medical attention,” Lt. Smith said.

Jerri Gray and her defense attorney, Kim and Grant Varner, appeared on The Early Show Thursday to discuss the situation.

Asked how his weight gain got so out of control, Gray said, “Well, a lot of times it had to do with lifestyle. A lot of times I had to work fulltime second shift or fulltime, third shift. And I wasn’t home a lot.”

Gray told guest host and “Britain’s Got Talent” judge Amanda Holden she had been monitoring her son’s diet, but that there were times she had to purchase fast food, when she’d have to sleep between shifts.

Asked if there are steps she could’ve taken earlier to have helped him not reach that level of weight, Gray said, “When I had a second shift hob, I would’ve rather been home, so that I could’ve spent more time focusing on preparing more low-fat type-meals.”

Hanover Personal Trainer Takes Stand Against Heart Disease and Diabetes

Hanover PA Persona trainer is taking a stand against heart disease and diabetes by teaming up with local news station. Together they are educating the community about the effects and benefits of diet and exercise to control heart disease and diabetes.

Hanover Personal Trainer Takes Stand Against Heart Disease and Diabetes

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

Work is #1 Killer of Dieting Attempts

When I ask a client what is the hardest thing in your life that keeps you from eating healthy, the response is always the same…”work”.

It is hard to eat healthy at work for a number of reasons. There is the, “I just don’t have time” to, “it’s hard when someone is always bringing in desserts”. I understand how hard it can be to maintain a healthy diet at work, I used to pour and finish concrete! When it is time to finish concrete, it does not wait for you to finish off that chicken breast!

With some careful planning and a conscience effort, anyone can maintain their healthy eating habits even while at work. Here are 3 great tips to get you started.

1. Plan your day out. If you take 20 minutes on Sunday and think about your typical work day, you will be able to plan out a healthy eating schedule around your work. . Also, bring you own lunch from home. If you pack your own lunch, you know exactly what your eating and will have a healthy meal to eat.

2. East small snacks when you can. Eating small snacks when you get a chance will help ward off hunger. Try small high fiber snacks, these will help you feel full for a longer period of time. This will help you from gorging on unhealthy foods during your lunch break, stopping for fast food on your way home, or at dinner when you get home.

3. Drink plenty of water. Water is great for many reasons. Your body needs water to survive and stay hydrated, for one. Second water helps to satisfy hunger pains and gives you a full feeling. If you’re afraid of eating too much at lunch, then drink a glass or two of water about 15 minutes before lunch. You will eat less and still feel full.

Thes are just 3 easy tips to get you started. If you make a conscience effort to maintain your healthy diet during work, it can be accomplished. Planning your day out is the biggest thing you can do. A well planed day will leave no room for dieting errors.

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

Go to www.MorganPersonalTraining.com if you would like to get started with an expert personal trainer, or just want more great weight loss, diet, nutrition, or exercise coaching!

100 iPhone Apps that Make Weight Loss Easy | Masters in Health Care

100 iPhone Apps that Make Weight Loss Easy | Masters in Health Care

As technology evolves and our lives become more connected, there is no reason why health and fitness should not be a part of that eveloution. With these apps you can track your workouts, count your calories, and to stay connected to a support system to help with your diet and exercise goals.

Some great app that are compatable with anyone’s lifestyle, from on the go business person to the everday person. Which app is your favorite to help you with your diet and exercise goals? Share and help others to look and feel great!

—More great tips on my Weight Loss lens at Squidoo.

—Contact Hanover, PA’s Leading Expert for the cutting edge Weight Loss and Exercise routines, www.MorganPersonalTraining.com