Take Care Of Yourself To Be Able To Take Care Of Others

I am blessed to feel that my life is wonderful, even though it’s busy and stressful. You know why? Because hard work it pays off. When I want something, I dedicate time and effort to obtain it. It’s common in sense: you work for it, you get it.

The other day I had a conversation with someone who was interested in training at Custom Body Fitness. Let’s call her Penelope. She has many things to do, with two sons, husband, and work. In fact she would admit to you that she has a very stressful life. However, I have other clients who are in the same boat, yet they make the extra effort that it requires to get the healthy body they want and be happy.

Penelope told me that her sons are first in her life that she doesn’t really want to take time from them to exercise. She said this even though she admits that she is not happy being overweight. Of course, I didn’t council her to forsake her love ones. But it seems to me that often people waste more time surfing on the web, watching television, or doing other questionable activities instead investing time in something that will benefit both their bodies and their minds.

Talking with Penelope reminded me of a conversation I had with a young man recently. He was confused about life and had some problems. He confided to me that he felt alone and not accepted by his dad. He even started to cry as we were talking and told me something that I will never forget: “I don’t understand, the Bible says that I need to give before I can get, and people say that I need to take care of myself before I can give.” At the time, I told him, “I understand your confusion. The truth is that both are right. You just need to understand it. Before you can give, you have to have it. If you don’t love yourself, you can’t give love others. If you don’t have money, you can’t give it to who needs it. If you don’t feel safe, you can’t make someone else feel safe. Not that we need to be selfish. Care about you, learn, get it, understand it, but once you are blessed, then give it and care about others.”

So I told Penelope that to be able to give the best to her family, she needed to care about herself a bit more. It wouldn’t do her any good if she only worked like a machine, giving all with no thought to her own self. You have to take care of your health to be able to give the best to your family. And there’s the other concept that a parent needs to set an example for his or her family. Sometimes in my own family, I hear an adult tell a youngster to go to college, and the adult makes excuses that he or she is too old to go back to school. But this is nothing but excuses. Especially in the U.S., age is nothing but a number. If you want people to do something good for themselves or to make the right decisions, be a role model and do something for yourself, so in the future you are not a burden to them.

To conclude, if you really want it, you can get it. All it takes is an extra effort that, sadly, many won’t do. Invest your time in something that is beneficial for you and get rid of bad habits. There are other people in the same situation or even more difficult situations who are have done it. Help yourself so that you’ll be able to help others.

In What Ways Are You Different From Everyone Else?

In what ways are you different from everyone else?

You wake up early, have a shower, cook breakfast, prepare your lunch with veggies, get your workout in, get to work, have a healthy mid-morning snack, focus on work goals, eat lunch, slog away all afternoon, finish the last task at work, and go home. You pick up the kids on the way there, take care of the household chores, cook a good dinner from scratch with the family, and eat with them.  Finally, you give yourself 20 minutes alone before bed and choose to read a self-improvement book instead watching TV.  Then it’s late; you get ready for bed and go to sleep.

Even if you’re  disciplined enough to follow this healthy routine five  days a week,  perhaps  some part of you  wants to live a less responsible  way: to eat junk food for meals, to stop at the bar after work, to plop onto the couch at home and veg out watching TV instead of reading.  But you’ve e tried that before and recall that it didn’t contribute positively to in your life, so you stick to your wiser plan.

The good news is the payoff:  After a few months of sensible eating and regular exercise, you start to notice a change in your body and your mind too.  You feel fit, have more energy, and have been several months without getting sick.  In addition, you breathe better, your back is not in pain anymore, you run around  with your kids after work, you feel more alive, and wonderfully you find that YOU ARE LOSING WEIGHT! How exciting.  Also, you are smarter, your mind is clearer when making decisions.  You perform better at work; in fact people have started coming to you for advice. The healthy habits of exercising, eating healthy and reading good books are now paying off in your life.

Your family has grown stronger as well.  Your strong bonds have deepened with this change of lifestyle.

You feel proud because you know your life makes more sense now. Your life and health goals—some of make New Year’s Resolution—are coming true.  It’s not like last year when you didn’t do it even though you tried.  Back then healthy goals were merely a wish list.  But now it’s real.   You’ve learned that positive change doesn’t happen unless you do something about it, and you did do something about it!   You’ve taken your life under control and your quality of life has improved.

This is the reason why you are special, because you pay the price of good habits, every day and every hour of your life.  You are improving your life, your family’s life and your community over all.

I know you are a leader, and have changed your life for better.  Something inside of me tells that I’m not alone in this world and that you have changed your life, because you know you deserve more.  This is the reason why you continue reading this newsletter.

I have faith in your, your family have faith on you and the world have faith on you…

How to be successful in your weight loss!

How many times have you started a weight loss program or a new diet and gave up in the first few weeks or within a month? If you are like the rest of us I would imagine that it has happened on more than one occasion. I can’t help but wonder what your thoughts were behind the actions that you took. So many times we have tried to make changed in your lifestyle and they just don’t stick. I always wondered why this was the case. Why did I give up so quickly? Below is a great video to help you set up your mind and become successful in your weight loss once and for all. 

Many People Do Get Fat After 30: This Is Why

While back when I started exercising, many people would asked me if I was a personal trainer which back then I was only a guy with a dream to improve his appearance.  My only goal was to get in shape.  On the other hand, I had other “friends” who wanted to discourage me to stop exercising.  They would say something like, “When you get older and turned 30 years of age, your body will start getting loser and you will start getting fat.”

Many people start gaining weight after their puberty stage.  And the reason it could be because of the habits they have developed.  I started lifting weights since I was 19 years of age.  I never stopped since then, so I don’t really know what is to be out of shape and I’m very happy with the results weight lifting have brought to my life.

Maybe my friends who thought I would be a fat person passing my 30s believed that I would give up my habits and focus my life in drinking and seating in the couch watching TV like they do.

I don’t think is nothing wrong with their lifestyle if it’s what they want.  However, many people want to improve their self esteem, health, appearance and over all their quality of life.  And I don’t think practicing negative habits will help them do that.

Here is my little secret I’m reveling to you.  Honestly, it is not a secret.  If you take some time to think about it, you will notice that it just make sense:

Every single thing you do in your life has consequences.  So if your goal is to be healthy, lose weight, be in shape, improve your appearance, run your first marathon or wherever it is, you should start working on it every day.  You either work towards or against it.

After hurting my back, completely dislocating my knee, lost a loved one, being in debt, be punished by USA migration and sent back home for months, I continued practicing my good habits and guess what?  The prophecy my friends proclaimed did not become true.  I’m over 30 years of age (I know I look like I’m 26, but it is just my habits that keep me young) and I continue lifting weights and eating healthy with no pains, healthy, disease free and very happy.

I keep in mind one of the laws I read in my personal development- We create our destiny, nobody else has control of it.

So just practice your good habits every day and they will pay off in the future. Great investment!

Thank You For Being Such An Amazing Reader

All the articles that I have written have been created because of you. If there are no readers, then it does not make sense to write. But all passionate writers do so because they are hoping to have a reader. And as you may have noticed, my emails are full of information that I have to share with you to help you in your journey to be healthy, to tone your body, to lose weight and ultimately to find happiness in your own life.

I want to thank you for taking the time to read my narticles and apply the lessons mentioned in such to your own goals. At the end, I myself have been inspired by other writers and have learned from their knowledge, so I can succeed faster in my journey. The chain of us helping each other to succeed is indeed what matters.

I really enjoy writing the information I share with you and think that the topics I’m exposing will help someone to understand all the choices hi or her have in their life and be able to achieve his or her goal. We all are in the same boat and we want to help each other to navigate to our destiny.

Once again, I can’t thank you enough for trusting me with your health, concerns, goals and other questions or comments. However, I promise you to continue my research and education about the myths and truths about fitness. And along the way find out what works and helps you to stay healthy. Truly your health is my priority.

I’m hoping you are enjoying all the articles as I enjoy writing them.

Do You Know These Effects About Exercise?

It’s interesting that even though many of us know what to eat and all about the benefits of exercise—that it slows downs aging, prevents diseases, strengthen our bones, improves our appearance, and facilitates weight loss– it’s difficult for us to practice those healthy habits.

Lately I have being paying more attention to how the cells function. Cells are the building blocks of life—teeming with many organelles with unique functions, a microcosm of the unique organs inside the larger human body.

One specific organelle in cells, the mitochondria are often called our power plant and are responsible for the production of energy in cells.

The human body functions due to thousands of different cells, all doing their jobs:  creating tissues that in turn make up organs, organs make organ systems that enable our whole organism to work.  But fundamentally, it all comes down to cell and their health.  Cells need energy to function and they get the energy from the mitochondria. Biologists and physiologists explain that the more cells we have the more the mitochondria we have, and the more the mitochondria there is, the more energy is needed. This leads to an increase of metabolism. When we develop more muscle in our bodies, we are actually creating more muscle cells, which need more energy, thus increasing our resting or basal metabolic rate.  To say it in a different way, the more muscles the human body has, the more calories it will burn. For every three pounds of muscle we add to the body, we burn around 120 calories more.

Another reason to exercise is that weight lifting helps prevent osteoporosis. When we lift weights, the bone goes into a process that is called remodeling; it adapts to the stress to which it is put. The skeleton replaces itself bit by bit every day like this, and takes seven years to replace all the old bones.  So if there is no stress in the human body, the bones remodels itself weaker, and the skeleton weakens accordingly. On the other hand, if the bones are stressed regularly, they develop a stronger skeleton.

A study several decades ago in Brookline, Mass. showed that even the elderly can gain bone strength after a few months of moderate weight training. The study had people over 80 and even over 90 engage in weight training a few times a week, and to the researchers’ surprise, the seniors’ bones got stronger.  Great information, right? But what good this information do if we don’t practice it?

Action is what really matters. And action requires will. Albert Einstein once said, “There is a driving force more powerful than steam, electricity and atomic energy: the will.”

Many people need to boost their grit and their will. If they did, they would use the information they have to achieve their goals.

There are two types of energy: potential and kinetic. Potential energy is like water in a dam. The energy is there, but it’s not moving. Kinetic energy is like a river; it’s moving. Our brain works the same way; we can either keep the information static in our head or put it into action.

Exercising and healthy eating are two good habits that will add value to your life. Such changes will result in losing weight, increasing your energy levels, and avoiding some diseases, such as osteoporosis.

Many people neglect their responsibilities, including looking after their health, until the proverbial “tomorrow.” Unfortunately, “tomorrow” often becomes “never.”

My dream is to help everyone reach their potential and be genuinely happy. Our body is a machine that requires maintenance. Exercising and eating healthy will not only help you look good or lose weight.  They are needed for a happier life. Put this into practice and you will see how much value you can add to your life. Make sure you do it now, however, since “tomorrow” may never come.

Choose To Suffer Or Choose To Succeed

In life we find people who succeed in their goals and others who will only try, but fail. To be more specific, less than 8% of people will succeed in their weight loss goals. There are people who have all the possibilities to succeed in their weight loss goals than others and fail. Then there are others who have less possibility to achieve their goals and succeed. What differs between these two types of people?  The consequences obviously are not a factor. Sidike Conde is a great example, with no legs he could achieve more than people with legs. The way people perceive life is the biggest reason why people succeed or fail.  I was talking to my landlord the other day and she was telling me how some tenants are full of excuses. Even though they have all the possibilities to leave everything under good circumstances, they prefer to leave everything to the last minute and come up with all types of excuses. Interesting enough we are all full of excuses. We blame anyone and/or everything, but we don’t take responsibility of our own life decisions.

Here let me illustrate, two different people same event: one is doing her best to lift weights and get out of her comfort zone.   Every time she is squatting she thinks, “The burn and the pain will help me get my legs and butt toned and lose fat. I can do this: no problem. I have done it before. I like this feeling of accomplishment.”  When she is running, she tells herself, “Running is only for the strong and I’m strong. I can run 20 miles. My body was made to run”. When she chooses to eat the right foods, inner thoughts are, “My life is healthier with these foods. Healthy foods are the best energy I can consume for my body.” While the second person, when she is squatting says, “Oh no, this is very difficult. My legs are killing me. I can’t do this. I will never get what I want. I should stop now.” She comments to herself while running, “It seems too long. My body can’t handle the running. I better walk because running does not feel comfortable.” When she chooses what to eat she says, “I will only eat processed foods once. Why should I cook when there is food that is already made? Processed foods are the easiest thing to eat and I don’t care about my health anyway, because I will still someday die.”

Can you feel the joy of one of them and the pain of the other? If you picture these two people, I would hope that you would want to be the first example. I could be wrong. Maybe you would want to be example number two and continue making excuses? I know you are smarter than that ;). Anyway, did you notice that both these people in the same event were affected differently by how they perceived the same event? The reality is that you create your reality. You are the one who decides if it is painful or enjoyable. How do you perceive events?

This Is The Reason Why You Are Not Overweight.

Do you remember back in school when you needed to seat with a specific group and discuss one of the assignments? We do the same out of school in boards of directors. I’m on the board of directors of a couple of health organizations in the valley.  Here people gather and bring ideas to share and problems to resolve.  One of the issues that we were discussing last time was how to make people aware of their health.

Anything that has to do with health requires some level of effort or discomfort for many, at least at the beginning. Cooking requires knowledge, time and patience.  Eating healthily entails scheduling, choosing and paying extra cash for the right foods, preparing those foods, and eating the right amount.  To exercise people need to get out of their comfort zone, make their heart rate increase and their muscles burn and learn to schedule their time.  However, if people fail to practice any of these habits, there will likely be negative effects.

Nobody consciously wants to be weak, sick, suffering or overweight or in pain.  Yet it’s difficult to make many people aware of how to prevent these problems.  If people don’t want to suffer, why is it so difficult to get people to think about their health? While many organizations offer free cooking classes, free exercise programs, gardening classes, disease prevention seminars and many other government-funded community events, why is it so difficult to get the community involved?  Publicity is not the problem: Look around and you will find many organizations working to help you adopt a better life. So what makes it so difficult?  This is what we were discussing at our last board meeting.

The brain focuses on what it thinks is important.  When you bought a new car, you probably saw many people driving the same model everywhere. Why didn’t you notice before? Because it was not important until you focused on the one you wanted.  The reality is that people had been driving that type of car before, but you didn’t notice because it wasn’t important.

People are focused on and value many things before their health.  Many people don’t understand that their health is more valuable than what they are searching for.  Many people think that their health is predetermined.  They may think that they have no control over it and that their health problems just happen, so they don’t put the time, effort and money they need into preventing health issues.

When people start seeing the value in their health is when they invest time, effort and money into it, not caring about the difficulty, time required or how hard it can be to do so.  But once again, what can we do to make our community members aware of their health?  If you are reading this article, it means that you care about your health and you are aware of your health.  If you think about yourself, something motivates you to stay healthy. It could be your appearance, your spouse, your family, the pains that you don’t have anymore because of your good habits, or simply that you noticed you’re happier when you practice good habits.

In other words, we need to find what people value and what motivates them.  Therefore, I remind you that you should stay focused on your motivation when you practice all those good habits.  Your values or motivation are the reason why you are willing to do what many people avoid doing.

There is something else: You are an example for others to follow, and that is more powerful than any information that we can provide to others.  So stay positive and be proud of yourself, because you are unique, and you are helping us changing the community.

Go Deeper Than Exercise and Eating Healthy When Is About Weight Loss

We, fitness professionals, are focus in many physical events that we can do to lose weight and give healthy examples include running, weight lifting, taking time for  breakfast, eating mainly fruits and vegetables, lowering meat intake, choosing whole grains, avoiding dairy, cutting out processed foods and GMOs, and severely no added sugar drinks  and alcohol.

While many people know about these recommendations, we health professionals can help out with other deeper aspects of overall well-being- the mental aspect.  Here are some psychological tips to help you achieve your fitness and health goals:

Believe: Set up your mind to understand that weight loss is in your control and is very possible.

Find a purpose: Finding the reason why you want to lose weight will help you stick to your program.  You will do better, for example, if you are getting married and you want to fit perfectly into the beautiful dress.

Have desire:  Think about the discomfort your body is giving you because of the extra weight you have.  Then compare what the benefits of a thinner body would be to your new lifestyle.  This will bring about a stronger desire for weight loss and general fitness.

Be persistent:  Persistence is the key to any success in life.   Think about it. Only people who are persistent achieve their goals.  The rest only try.  Weight loss is not an overnight event.  In fact, it’s more difficult for some people than for others and requires more time.  Yet these people are those who are more successful.  The reason could be because they know how hard they have to work and they persist, while many of the rest don’t. Follow the right steps and be persistent.

Seek Information: Keep learning constantly.   Find reliable information.  Try to avoid the many myths and false solutions out there…  Just because you might not achieve your goals at first, don’t create defeatist myths about yourself.  Keep at it.  Seek out facts and helpful strategies about your health.  Whatever the situation is, use your brain and common sense.  Avoid weight-loss scams.  Some people only are looking for your money and will try everything to sell you a product that promises everything but doesn’t work.  Assess any information you get and put all the pieces of the puzzle together.  As Albert Einstein said, “Any man who reads too much and uses his own brain too little falls into lazy habits of thinking.”

Plan: Brainstorm and design a Plan A and a Plan B.  Follow the first plan but adjust it as needed.  Plan B is only if plan be can’t be perform.  Plan your day, week, month, and year.  People don’t achieve their goals by accident—they have at least one plan.  A mindless, chaotic lifestyle is not contusive to achieving weight loss or even basic fitness.

Be a hero:  As you go along your weight loss journey and get results, share your experience with others who need them and are themselves ready to change.  This will keep you accountable and help you lose weight permanently.  You will also feel good by helping others.  Plus, as you know, good things happen to good people.

Be decisive: Act,–do it now!  Let me repeat, take action about your life! Your body and habits will never change if you don’t start to make changes.  No magic thing will happen unless you act.  Don’t end up just wishing and hoping and next December find yourself the same or with even more weight.

Invest in your health: Nothing is more valuable than your health.   Be choosy about buying material things.  Instead, spend money on anything that will enhance your health, such as fresh food, informative books, and helpful services.  You only have one body and you probably want to take care of it.  You can’t go to a body dealer or a doctor and get a new one.  Losing weight and keeping fit about love your body and take care of it.  Material things come and go and you can replace them, unlike your health and body.

Throw this article up as a screen saver for the month of January.  Read it every day, become familiar with its contents, and be ready to change your life!

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