Fitness Excuses Kill Your Results

How many times have you made an excuse to not to go the gym? Or to have just a tiny bit of ice cream after dinner? Or start your diet the next day? Fitness Excuses are one of the largest and most annoying reasons people can't lose weight. Excuses hold you back. We hate hearing excuses from our friends. We teach our children not to make excuses. And yet somehow we allow ourselves to make them over and over. Stop creating excuses and commit to losing the weight and become the person you want to be.

People come up with many different fitness excuses to avoid a healthy lifestyle, the list goes on and on. These excuses just bring us down and diminish our potential. Creating excuses just teaches your brain that it is okay to not push for something you want. Now, this is the exact opposite advice we would give to a friend or family member. Losing weight is hard and it is a commitment no doubt, but that doesn't mean you cannot do it. You make plenty of other commitments in life. You commit to and go to work everyday. You commit to and in tend on going to parties after you R.S.V.P. You commit to and make sure you wake your children up for school each day. We don't make excuses for these commitments, so why should bettering ourselves be any different?

You must convince yourself that you want to better yourself and lose weight. Make your mind strong first and your body will follow. Don't allow yourself to make those phony excuses. Pursue what you want! Think for your weight loss journey as a responsibility, just as import as any other responsibilities in your life. Raise the bar for yourself and then strive to reach it.

In order to keep those pesky excuses away continuously remind yourself why you are losing weight. Write down your goals and read them each day or write down how you progressed each night before bed. Listen to song that gets you pumped up to push hard and hit the gym. Also, make sure you have a great support system. Have someone to ask you, "How's the gym and diet going?" once a week or find a person who will take on this responsibility with you. If you have a partner you can support one another on the days when one of you is having a hard time. Don't ever forget the reason why you are doing all of this. Imagine yourself when you have reached your goals to remind yourself that it is most definitely worth all the hard work you are putting in now.

Fitness Excuses hurt you, not help you. You are in control of them and do not need them. You want to lose weight and become healthy to better yourself and you have the power to do that. In the end, if you make excuses you will not get results and if you get results you will not make excuses. Your choice.

Boys and Boobs

I want to address an issue that, unfortunately, my offices see all too often, especially in the summer time when we're at the beaches or pools: boys with breasts. It really pains me to see it on the outside from a distance, but even more so to have to deal with the issue 'close up' one-on-one at my offices, and almost always these boys don't talk to their parents about how they feel. I remember last year having a 12-year old boy tell me, head down and trying not to cry, and his exact words were, "The girls on my school bus told me I have the biggest tits in the sixth grade," and my heart broke for him... and, at the same time, made me very angry towards his parents, his mother in particular who was in the waiting room, but I kept my word to him that I would not tell either his mom or dad.

We all have male and female hormones-testosterone and estrogen. The perfect ratio of one to the other is what gives us our male or female characteristics. However, stored fat-visceral, toxic fat-produces estrogen, the kind of estrogen that is converted into testosterone. What does this mean for boys and men?

Just as girls do, men and boys have estrogen receptors in the breast, under the nipples. As men gain more weight, they start developing breasts. This is called Gynecomastia. This is bad for not only the obvious physical, emotional and social reasons. It's bad because even if a man with this condition were to lose his weight and get to a healthy goal weight, the chances are very high that he will need surgery to remove fat deposits from under the breasts because no amount of working out and losing weight will get rid of the fat that stores there.

But, today, I don't want to focus on grown men with the condition; frankly, they're old enough to know they are in that condition because they choose to be. That's right: If any grown man sees himself getting fatter and fatter and developing breasts and makes a choice not to do anything about it, well... that's just dandy.

I want to address the issue as relates to boys and teens, whose PARENTS put them in that condition. That's right... parents-who not only are responsible for the environment that allowed their sons to get so overweight or obese, but those who continue to enable that condition or who do absolutely nothing about it. Shame on them.

Gynecomastia is an awful problem for boys and teens, especially because it makes them very self-conscious and interferes with self esteem. Most suffer from great anxiety and depression especially as they try their best to hide their breasts from other people, including avoiding any public activity that might demand them to take their shirts off; or always wearing dark, loose shirts. It is a concern for their physical health as well as emotional and mental wellness.

At the formative time of life-the tween, pre-teen, teen years---no guy needs more things his peers can tease him about, more reasons to be shy with girls or additional challenges to his self-esteem.

Moms and dads must tackle the topic head on with their sons-EVEN IF the first conversation is difficult... and it mostly likely will be. Parents need to stop being selfish, and own up to what they owe their sons: Concern for their physical health and emotional and mental wellness, and a commitment to take whatever actions are necessary to bring those about... EVEN IF it means they tackle their own overweight and obesity issues.

8 Effective Daily Lifestyle And Weight Management Tips For Health And Fitness

There are simple weight management tips you can do in your daily lifestyle. While they are easy to do, they are valuable and effective. Here are 8 daily tips for successful weight management:

1. Reduce the portions in your meals. Be conscious of the calories when you portion your meals. In your plate, one quarter should comprise a portion (palm-size) of lean protein such as chicken breast or salmon and one quarter of brown rice or other unrefined grain, while half of your plate should contain different varieties of colorful veggies. If you still feel hunger pangs after eating, wait for 20 minutes. It's enough time for the foods that you ate to digest. Otherwise you can eat extra veggies, tossed salad or a small slice of fruit


2. Eat your regular meals, don't skip. In weight management, it is essential to eat 3 regular meals and snacks. It is particularly important to eat breakfast. It'll jumpstart your metabolism. Consider that you need food to fuel your body. Without food to sustain your body, it cannot work efficiently.


3. Load up your calories in the morning until noon. Consuming more calories on the first half of the day curbs your hunger during the night. You do most of your activities at daytime, anyway. In the evenings, you are normally less active, so eat lighter dinners.


4. Eat more fiber. The recommended amount of fiber consumption for women is 25 to 30 grams per day. However, many women fall short of that. Increase your fiber intake by eating whole grain breads and cereals. They are high in fiber. Make your pasta and rice whole wheat instead of white. Add more dried beans when you prepare your meals. More fiber intake makes you feel fuller faster, making you eat less. It curbs your hunger as well. Lower your cholesterol by consuming more soluble fiber.


5. Know what the good sources of fiber are. Sources of insoluble fiber are corn bran, wheat, cereals, pasta, bread, fruit and root vegetables skin and most veggies such as green beans, potatoes and broccoli. What are the food sources of soluble fiber? They are psyllium, barley, oat bran, oats and legumes like split peas, dried beans and most fruits and veggies.


6. Have regular exercise- make it daily. Engage in an exercise routine or get more physically active. Ask for the advice of your health professional or exercise physiologist.


7. Make sure that you eat 5 servings of fruits and veggies daily. These food sources are rich in vitamins, minerals and fiber while being low in calories and fat. Two to three servings of fruits should be included in your daily diet. If you can, avoid eating canned juice and fruit. You'll also have added fiber and nutrients intake if you eat fruits with the skin. Incorporate more fruits and veggies in your lunch and dinner. You can snack on them, too.


8. Drink sufficient amounts of water. Take in 6 to 8 glasses of water everyday. You'll prevent yourself from overeating while you keep yourself hydrated.

These weight management tips and tricks to inculcate in your daily meals and lifestyle can effectively aid in your health and fitness.

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