Changing Your Mind Can Change Your Life
If you’re ready to get into shape and really change your life, the first place to start is within your own mind. Leading a healthy, active lifestyle often calls for taking a mind-over-matter approach. Working out, eating right and making good choices calls for positive thinking to reinforce the actions you know you need to take. When you explore your own thought processes and your “mind chatter,” you will likely find the key to unlock the positive lifestyle you’ve been dreaming of leading has always been there.
The truth is that success is often born from a positive and healthy outlook to everything in life. When you examine your thoughts and the chatter that you “speak” to yourself on a daily basis, you are likely to find you are your own worst enemy to weight loss. Open your eyes and your mind to the thoughts and really hear what you tell yourself. Learn to eliminate the negative inner-speak. Stop telling yourself you can’t and start saying you can. When you do, some amazing things are going to happen.
While this sounds all well and good, you’re probably wondering how to get from Point A to Point B. There are a few Traverse City tricks that can help you change your mind and your life. Try:

• Spending a few days truly listening to yourself – Grab a notebook and a pen. Jot down the negative thoughts you have. Listen to what you say to yourself in your mind. Explore what you are saying and consider what triggers your own negative responses.
• Learn to speak kinder to yourself – Positive affirmations aren’t just New Age mumbo jumbo. They can actually work. Learn to program your mind to believe in yourself. Set realistic goals and keep telling yourself you can attain them. Take that same notebook you used to record your thoughts and write down the positives about yourself. Focus on these positives that you know to be true and use them to build up your life in other aspects.
• Enlist help – When you’re trying to change your mind so you can change your life, positive influences can go a very long way. Join a Fit For You exercise class, Ask Michele at Fit For You about what a personal coach can do (click here), ask family and friends to assist. Let them know your goals, what you are doing to reach them and how they can lend a hand by offering moral support. Having a cheering section rooting for you can build your self-esteem and it can give you the motivation you need to keep going even when the road ahead is tough.

When it’s time to effect positive changes in your life, the place to start is within. Look into your mind and learn to reinforce the positives and throw out the negatives. You too can achieve Weight loss in Traverse City! Now go Grasshopper.

To Your Success
Jeff and Vern Gauthier

About the Author
Vern Gauthier is the Co-owner of “Fit For You Health Club”, Traverse City’s leading fitness and fat loss center.  If you’re ready to begin your fat loss journey please call 231-922-7285   right now to receive a complimentary nutrition and fitness Consultation Or Click here now (valued at $87).
If you’re not yet ready for our free consultation offer, Go here to instantly download  5 free E-Books filled with tips and tricks .

You stand on the scale and just can’t deny the fact any longer: It’s time to lose weight and get into shape. The problem is finding the best diet plan to help you reach your goals. With so many options on the table, selecting just the right diet plan can be very difficult.

The simple truth is there is no diet plan that is the best. Go on a strict diet plan to drop weight fast and you will soon find your weight bouncing up and down. The problem is most diet plans aren’t realistic for long-term use. While you might lose weight while you’re on them, that weight is likely to come back as soon as you start eating normally again. Plus, many so-called diet plans neglect proper nutrition. They cut out entire food groups for the sake of fast losses in weight.

So, what can you do to eat yourself to a healthier weight without going on a diet plan? Just use good common sense and consider these things:

• Eat whole foods – It is best to buy your groceries and make your meals starting with fresh fruits and vegetables, lean meat and other healthy products. While processed foods might be easier, they often contain chemicals, sweeteners, artificial colors and who knows what else! Freshly prepared meals that start with healthy ingredients are better for weight loss and they’re better for fueling the body.
• Read labels – It’s not always possible to eat whole foods at every single meal. When this is the case, select processed or pre-packaged products with care. Read the labels and look for items that are as close to natural as you can find.  Also look at the serving size compared to the amount of calories in a single serving.
• Go for balance – Make sure meals contain foods that truly nourish and fuel your body. Strike a balance with fruits and veggies, legumes, lean meat, low-fat dairy and other necessary foods.
• Eat less, but more often – Smaller, more frequent meals can help greatly with weight loss.  Shoot for smaller portions, but try to eat three meals a day and at least two, possibly three healthy snacks. It’s important not to skip meals – especially breakfast – because doing so can foster weight gain rather than loss.
• Avoid temptations – Uncover your unhealthy habits and take steps to overcome them. If you can’t steer clear of ice cream after dinner, try finding a healthier, lower-calorie option. It’s okay to keep “treats” in your diet when you’re losing weight, but make sure they really are treats. No one really needs ice cream seven nights a week.

Losing weight and keeping it off is a journey. Fad diet plans just aren’t sustainable. To get the results you want, learn to make wiser choices every day. For more ideas on creating your own “nutrition plan,” talk with Michele at Fit For You Health Club at (231) 922-7285 or just <Click Here Now>. Chances are you will find some great tips and tricks that can help you develop your own nutrition plan that’s tasty, healthy and fulfilling.

To Your Success
Jeff and Vern Gauthier
About the Author

Vern Gauthier is the Co-owner of “Fit For You Health Club”, Traverse City’s leading fitness and fat loss center.  If you’re ready to begin your fat loss journey please call 231-922-7285   right now to receive a complimentary nutrition and fitness Consultation Or Click here now (valued at $87).
If you’re not yet ready for our free consultation offer, Go here to instantly download  5 free E-Books filled with tips and tricks .

You know you need to exercise, but you just can’t stand the idea of getting into a boring, grueling routine. If you’re really ready to get into shape, you can make it happen by taking a different approach to working out. The simple truth is you don’t need to slave away on a treadmill to enjoy results. Exercise is often what you make it. Be creative and you can even learn to love it!

So, how can you get the results you want without chaining yourself to a treadmill or doing 200 sit-ups a day?
The first thing you need to do is change your thinking about working out. Working out doesn’t have to be a dirty verb in your vocabulary. Consider this term to mean simply being active. A “workout” can technically involve any activity that gets you up and moving around. You can even “workout” and have fun, too. Really!
Here’s how!

Ask yourself these things:

• What do you like doing? – Are there physical activities that you actually enjoy?  Perhaps you love to play ball with your kids.  Maybe swimming is a favorite pastime? It might be that you really enjoy taking brisk walks with your dog.  Whatever it is, build your “workout” routine around that activity.
• What are your goals? – Set very realistic, attainable goals to lead yourself down the path to weight loss and exercise success. Reaching even the smallest of goals can boost your esteem and encourage you to go even farther.
• Do I have 30 minutes a few days a week? – Exercising effectively doesn’t call for setting aside hours a day, every day in a week to make real changes happen. All you really need is about 30 minutes, five days a week to put yourself on the right path. If you’re having fun playing ball, swimming or doing something else enjoyable, you will stick with the program.

A good “workout” doesn’t have to be an exercise in frustration. The fact of the matter is there are many different activities that can help you get into shape and lose weight, too. Getting the best and most consistent results often calls for thinking out of the box and finding activities that you truly enjoy. Remember, you can even mix things up and still get results. You might, for example, play ball on a Monday, go swimming on Wednesday, take part in a Zumba class at Fit For You Health Club on Friday and so on.

If it’s time to change the way you think about exercise, explore the real possibilities. They are not as boring as you’ve been led to believe! Check with your trainer or one of the trainers at Fit For You Health Club for some ideas and even classes that fit your need to get active while satisfying your appetite for fun.

About the Author
Vern Gauthier is the co-owner of Traverse City’s leading fitness and fat loss center “Fit For You Health Club”. If you’re ready to begin your fat loss journey please call 231-922-7285 right now to receive a complimentary nutrition and fitness Consultation (valued at $97).

When you started your weight loss routine, you knew it would be a process. After all, you didn’t gain the weight overnight. You couldn’t have expected it to come off that fast. Unfortunately, you’ve hit a bump in the road and your motivation level is starting to wane.

How can you get past a weight loss plateau to see the results you really want? First off, don’t give up! You can bust through that obstacle to see the rewards on the other side. The key is in learning how to keep your motivation high through a plateau and continuing to work in the right direction.

Weight loss plateaus are quite common. A person trying to lose 50 pounds, for example, might shed the first 30 with a fair amount of ease and then not see that last 20 budge an inch for some time. There are ways to get past this stumbling block successfully. The more effective ways to keep your motivation high and start to see the results you want include:

• Mixing up your exercise routine – The stalling in your weight loss progress may in fact be because your workout routine no longer works for you. As your body starts to shed pounds and you become more fit, the vigor of a routine may need to go up. If you no longer feel challenged with your workouts, it’s a good sign that a time for change has come. Try to increase your difficulty level, add in different exercises and be sure to talk with a personal trainer for advice.
• Alter your diet – While you’ve no doubt been eating right to produce the results you’ve seen so far, you may need to make a few more changes to drop the remaining pounds. Stick with fresh whole foods and continue weeding out the hidden sugars and processed junk. This can help you barrel through that plateau while also assisting you in developing more lean muscle mass.
• Give yourself a break – Taking a week off from the exercise routine might be what your body needs to adjust to its newer, slimmer size. This doesn’t mean jumping off the wagon entirely though! Make sure you keep your food intake healthy and wise.
• Use mind over matter – Weight loss plateaus can be very taxing on motivation levels. Remind yourself that they happen to just about everyone. Keep your focus and you will get through this bump in the road.

There’s no reason to accept a weight loss plateau. Keep your eyes on your goal and bust through the block to see the results you want. Don’t forget a trainer at Fit For You can also help you get past the bumpy patches.

You’ve been exploring the latest releases on the workout gadget market and you have to admit you’re impressed. Some of these items have every bell and whistle imaginable. While they are neat and trendy, you can’t help but wonder if they are worth the expense.

So, are they?

Generally speaking, the answer is no. While there are some workout machines, for example, that can be well worth the investment, they simply are not necessary to see the results you want. In fact, most workout gadgets don’t focus on a full body workout. This is truly what you need to get into shape and stay that way. There really are better – and cheaper – ways to enhance your exercise time than investing in a costly gadget.

Unless you really want to spend money on something with bells and whistles, keep your cash and consider doing these things instead:

• Stick with the basics – In most cases, you’ll get as good or even better results from sticking with exercise basics rather than spending money on gadgets. Run, walk, swim, bike, go lift weights, do something, anything that’s physical. If you blend those cardio activities with good old fashion strength training, you will see results for a whole lot less.
• Join a gym – Rather than purchase your own fitness gadgets, use a gym or fitness center’s collection. This way you can take advantage of a lot of machines and gadgets without having to buy them all.
• Get a personal trainer – Instead of spending your money on a gadget that may or may not work, hire a trainer to develop a program you enjoy and can follow to attain weight loss success. Personal trainers can help you develop a program that’s tailored just for you and they can motivate you to reach your goals.
• Eat right – There is no gadget out there that can replace this key weight loss component. If you want to enjoy real success, you’ll need to learn to eat healthier. A well-balanced, calorie conscious diet can take you where you want to go – especially if it’s combined with a smart exercise routine.

Workout gadgets are fun and they can add some excitement to a routine. They aren’t, however, necessary to reach your goals. Rather than spend your money on a product that won’t help you enjoy a true whole body workout, stick with the basics, rely on some input from the pros and learn to eat better to make the changes you’re striving for.

You can work out religiously and still not see the results you’re after on the scale. If you’re tired of sweating and not seeing those pounds fall off, it’s probably time to look more closely at your diet. When there is a stumbling block on the path to losing weight, it is almost always associated with nutrition.

The reality is all the exercise in the world won’t help with healthy weight loss if diet is not addressed, too. If you eat too much of the wrong things, your workout might not compensate for the caloric intake. Should you not eat enough or skip meals throughout the day, your body might go into calorie-conservation mode. This means your metabolism might slow, preventing you from losing weight even with exercise.

Fortunately, there are some very good ways to make sure diet is addressed effectively along with your workouts. To lose weight without resorting to unsafe, unhealthy fad diets, try these simple tips:

• Make smart dietary changes you can live with – There’s no point going on a diet to lose weight if you can’t stick with it for the long haul. Rather than adopting a “plan,” try eating smarter. Limit intake of carbohydrates, select whole grains and lean meats, eat fresh fruits and vegetables and steer clear of sugary foods.
• Limit calorie intake – You don’t necessarily have to count every calorie for the rest of your life to get results. You do, however, have to stay within a healthy range of calories for you. Try to cut down on how much you eat and consider counting calories for a week to really see what you’re consuming.
• Read labels – While it’s always best to avoid prepackaged foods, this isn’t always possible. When it’s a must, make sure to read labels to pick the healthier choices. There are some decent options out there, if you look for them.
• Pick frozen foods with care – Frozen dinners are often a better choice than fast-food when you’re in a rush. Do, however, pick the smarter choices here. There are some great healthful frozen entrees on the market today. Read those labels to find them.
• Pinpoint your triggers – Everyone has a food they just can’t seem to stay away from. Figure out what your temptations are and try to come up with healthful alternatives. If your weakness is greasy, crunchy potato chips, a handful of nuts might do the trick. Chocolate lovers might find low-fat, low-calorie pudding does the trick just as well as a big candy bar.

If you’re exercising and not losing weight, it’s time to explore why. Work with your personal trainer or a personal trainer here at Fit For You to come up with more ideas to help you better address the nutritional side of the weight-loss coin.

If you want to lose weight, setting goals is a great way to help. Goals can keep you on track and they can motivate you when the going gets tough. Mini-goals can be especially helpful if you set them and reward yourself wisely each time a milestone is attained. The problem comes in when goal-setting isn’t realistic.

Yes, it’s true. There is a right way to set goals and a wrong one. This is especially so if weight loss is the motivation for goal setting in the first place.

Exploring The Wrong Way

All too often, people forget that it took more than a few days to gain their weight in the first place. It simply can take time to shed it. This is absolutely so if losing weight and maintaining health are both desired. Goals and actions that are unrealistic can foster weight loss, but at the price of health. Plus, they can sometimes cause a loss of weight that’s only temporary. In fact, many people who proceed with unrealistic weight loss measures often gain back their weight rather quickly and add a few pounds to boot.

Here are some examples of unrealistic goals that can backfire:

• Working out too much – Exercise is critical for weight loss success, but too much working out can actually be counterproductive. Some people dive in with both feet but don’t temper their enthusiasm with good common sense. It’s simply not a good idea to work out seven days a week for more than an hour at a time.
• Eating wrong – A lot of people opt for diets that simply will not work for the long haul. Starve yourself and you might lose some weight on the front end, but you’ll harm your body nutritionally. Plus, you will very likely see every pound lost regained rather rapidly.

When goals are unrealistic and the tools used to attain them are wrong, the body will suffer. There are better ways to go about enjoying healthy, long-lasting weight loss.

The Right Way To Do It

Now there are some great ways to lose weight and set goals that will truly motivate. If you want to stay on track, try shooting for:

• An attainable exercise plan – It’s a lot more effective to shoot for a good workout every other day. Stick to a plan that calls for 30 to 60 minutes of exercise at a time. This will help prevent injuries and it can also assist with keeping motivation levels high.
• Eating wisely – Rather than starve your body by eating less than 1,200 calories a day, opt for a healthier routine that truly nourishes the body. The key to smart, healthy weight loss lies in eating enough to maintain health without eating so much you gain weight in the process. Select whole foods, such as grains, low-fat dairy, lean protein and fresh fruits and vegetables.

When it’s time to set weight loss goals, opt for healthy choices. Work with a personal trainer or other fitness professional to pinpoint goals that make sense for you.

Contrary to what most kids think, adults don’t always like their fruits and vegetables. While grownups might tell their offspring to eat up, there’s a good chance the words of wisdom aren’t heeded by the speakers. If you work hard to avoid what you know is good for your body, you’re not alone. But, as parents are so quick to point out, eating right is important.
So, how can you get your daily dose without driving yourself to distraction? Try doing what parents often do to their kids: sneak those fruits and veggies into your routine.
Here are some great, but sneaky ways to make sure you’re eating right:
• Enjoy an apple a day – Apples really are among the most perfect foods. They’re packed with vitamins and minerals and they add a sweet, crunchy snap to just about any meal. If you just can’t bring yourself to sit down and eat one alone, however, try adding some slices to your favorite sandwich. Chicken, turkey or hummus sandwiches are great with a slice of apple to top them off.
• Drink them down – Smoothies (homemade, not the processed, sugary kind) are great. Fruit smoothies can provide a sweet pick me up. Veggie smoothies might sound odd, but honestly, they taste great and add a whole lot of nutrition to the daily routine.
• Scramble them in – Adding a few pinches of fresh spinach to scrambled eggs or morning egg white omelets can provide a great infusion of nutrient that won’t overpower the meal. If eggs are your passion, you can even add in some fresh peppers, onions and other veggies to get a good serving in the morning.
• Cover them up – Low-fat spinach artichoke dip is a great “cover up” for fresh veggies. Try it with celery, carrot sticks, peppers and other crunchy, fresh veggies. If spinach artichoke doesn’t do anything for you, consider a low-fat ranch or another cover flavor to help you get your veggies down each day.
• Mix them in – You can add fresh veggies and fruit to almost any meal. Try working zucchini and squash work great in casseroles. Carrots and celery are fantastic food processed down and added to spaghetti sauce. Get creative and have some fun with the process.
If you just can’t follow your own words of advice, try disguising your fruits and vegetables to make sure you get your daily dose. There are great ways to make sure you eat right even if you don’t like doing so! Consider asking your trainer or the folks at the local gym for some advice, too. Chances are they’ll have some fantastic suggestions to help you out.

You’re tired of hiding your eyes when you step on the scale and you’re ready to get active and get fit. That’s great news! The problem, however, often lies in how to get from Point A to Point B. This is where a solid workout routine becomes essential.
But, just what is meant by a “solid” routine? Isn’t one plan just as good as another? This isn’t necessarily so. A good routine will involve four critical aspects, each of which are important to explore closely. They are:
• Cardiovascular – This is the kind of physical activity that gets your heart beating faster and your blood pumping. Running, swimming, aerobic classes and much more all fit into this type of exercise. This component is critical because it aids in fat burning, increases endurance and can improve cardiovascular health, as well.
• Strength training – Performing some kind of weight training is a vital part of any workout routine, as well. You don’t have to work out like a body builder to get great results either. Just simple lifting to tone and strengthen the muscles can create fantastic results. Strength training is important because developing lean muscle mass can assist fat burning and it can help you keep that fat off once it’s gone.
• Stretching – This is a critical component of a workout routine because it helps prevent injuries. Stretching can also assist with flexibility, which is important to maintain throughout life. Gentle, targeted stretches can also alleviate muscle aches and pains. It’s best to perform stretches during a workout warm-up period and to cool down with a few gentle moves, as well.
• Time – The time factor is one many people overlook. You don’t have to work out seven days a week, two hours at a time to see results. In fact, going overboard can backfire quickly. To get the best results, try a five-day schedule and aim for 30 to 60 minutes with each workout. Sometimes less is more and this is often the case with exercise. If you can’t handle five days a week to start out, shoot for three or four and work your way up to the ideal five.
If you’re ready to get into shape, a good workout routine is essential. Developing one that will work for weight loss, maintenance and overall health improvements calls for all four components.
If you’re not sure how to get started or you need support along the way, speak with a wellness counselor here at Fit For You Health Club. We will be more than happy to help you get off on the right foot and will work with you to ensure you stay on task.

When you’re trying to get into shape and lose weight, the foods you eat are critical for your success. You don’t, however, want to starve yourself and make meals boring. If you opt to try either of these approaches to shed pounds, your efforts are not likely to last long.

While a personal trainer can help you out with exercises for at home and in the gym and even offer nutritional suggestions, it is up to you to make the right choices on a daily basis. One of the best ways to see this through is to learn how to make smarter, healthier substitutions for the foods you are craving. You can have your cake and eat it too (sort of), if you know how to tackle urges for particular foods with wiser selections.

The following are common cravings that don’t fit into most healthy diets and foods that can pinch hit quite well in their place:

• Cheeseburgers – This staple of the fast-food American diet can pack in a ton of calories and derail and entire day’s worth of healthy eating. Still, it’s a craving that’s hard to put down. When only a burger will do, try going with a grilled turkey burger instead. Skip the cheese and you’ll have a tasty, leaner alternative to typical fast food.
• Fries – With or without the burger, fries are a tempting treat. If you can’t say no, try going with baked sweet potato wedges instead.  This alternative packs in the nutrients and offers a fresh taste alternative.
• Instant oatmeal – No matter how you slice it, oatmeal is good for you. The less processing involved, however, the better. Instead of instant oatmeal, choose steel cut for a better nutritional boost.
• Iceberg lettuce – Salads are the stereotypical diet food. Not all salads are as healthy as they could be. Iceberg lettuce, for example, offers no serious nutritional value. To boost the flavor and increase the nutrients offered, go with mixed greens instead.
• Milkshakes or ice cream – Fighting back a sweet tooth is no laughing matter. If a creamy shake or cone happens to be on your mind, opt for yogurt, smoothies or fresh fruits instead.
• Chocolate – Learn to get past this craving and you will be well on your way to weight loss success. When chocolate is your poison, select carob chips instead. Low-fat frozen fudge bars can also do the trick.
• Chips – Salty snacks are hard to give up. There are ways around the cravings though. If you’ve got to have something salty and crunchy, consider munching on carrot or celery sticks with a very light dusting of salt. A little salt in your diet is perfectly okay. Just avoid pouring it on.