Commitment

Commitment. This small word means so much. If you make a commitment to your family you stick to it right? After all, you don’t want to let them down. If you make a commitment to get something done at work you make sure it gets done because if you didn’t it would look bad on you as an employee correct? Well working out and exercise takes just that… commitment. Without a commitment you may start off strong maybe working out 4 or even 5 days a week, eating all of your 5-6 small healthy meals a day, drinking all 8 glasses of water or more a day, and passing on the after dinner dessert. But after a while you start slipping. You might say to yourself, “Well I can skip the gym today. I did go yesterday after all.” And before you know it that one day has turned into a week, then a month. Then comes the dessert. “Well it IS Bob’s birthday. I can’t NOT have a piece of cake.” When all the while you don’t even really like Bob. But now that he has cake and you want some of it… he’s a “pretty good guy”. Without a commitment to a friend or family member or most importantly to yourself you’ll never achieve the goals you have planned. Commitment means going to the gym even when you don’t feel like it, eating more chicken because you know it’s healthier and leaner even though you can’t come up with a different way to cook it this time, passing on that piece of cake and just telling Bob happy birthday, and drinking that last bottle of water for the day. It’s squeezing in at least some type of exercise even though you’ve had a rough day and you just want to kick back and relax. Remember… working out helps relieve stress so go for a walk or a jog after that long day and unwind. Take out those co-worker frustrations on some quality weight training. And at the end of the day not only will you have less stress and sleep better, but you’ll feel better about being one step closer to your goals. When you first decided to get in better shape do you remember the person you pictured in your head? The smaller, healthier, fit version of yourself? That person wouldn’t quit! They know this isn’t just something that you can do for a little while and expect amazing results. That there is no magic pill you can take. That this is a lifestyle change. And until you realize that and make that commitment to yourself your goals are way out of reach, because you can’t reach for the stars when you’re constantly looking down at that cake!

Things that make you go #?/&%$

So this week I'm going to talk about something that just really gets under my skin concerning fitness. People that say, “I can't.” I'll be training someone who is just going through their reps relatively easy and all of a sudden say,

Client: “I can't do it!”

Me: “What!? You can't do it!? You're doing fine. Look, you're still going.”

Client: “I know, but my arms are hurting.”

Me: “Ok. Is it a muscle hurt or an injured hurt?”

Client: “A muscle hurt. It burns!”

So in this situation it's not that the client can't do it, it's that they don't want to. The way I feel about it is (in the words of Jillian from The Biggest Loser) “If you choose to be less that what God intended you to be then don't tell me that you can't. Tell me that you choose not to!” There's no room for excuses when it comes to fitness, but that's what I hear every day. You either do it or you choose not to. That's it! The word “can't” should never come into play. This is also true with nutrition. I'll look over a client's food log and they're either not eating enough or they're not eating enough and what they are eating is junk. It usually goes something like this:

Me: “You're nutrition isn't looking too good here. What's going on?”

Client: “Well I'm at work all day so I can't eat 5-6 times a day” or “I have kids” or “I just wasn't hungry.”

Really? I work all day, I have kids and you know what, sometimes I'm just not hungry either. Millions of people are in the same situation, but they still make it happen. Then when it comes time for their monthly assessment and they don't see very good results they want to look at me like I'm failing them when they're the ones who aren't working out like they should and/or eating like they should. I can only do so much. I can't force anyone to do 5 more reps, although sometimes I try. And I can't follow clients home and force feed them or prepare all of their meals while they relax. Oh you want to look like Jessica Simpson? Quit eating freaking cookies and ice cream and try a few carrots and apples. You want to look like Arnold Schwarzenegger or look good in a bikini this year? Quit complaining that you're muscles burn or that the weight you just did 12 reps with is too heavy. It's called responsibility and determination people, try a little bit!

The bottom line is it all depends on how bad you want it. If you really want it you'll do what it takes to make it happen. Something else that gets me is when people look at me and say, “You can probably eat anything you want and not gain a pound. I wish I was like that.” Are you freaking kidding me!? I've busted my ass EVERY day in the gym and at the dinner table to get where I am. I'm no supermodel or the next Mr. Olympia, but I work for what I do have. I don't sit around complaining that it's too hard or it's not convenient cause you know what, it IS hard, it IS inconvenient, but that doesn't matter because I can see the goal line. I can see where I am now and where I want to be and I know what I have to do to get there. You're damn right it's hard and anything worth having should be! So suck it up people and see your goal line. How far away is it? What do you have to do to get there? Got a trainer? Need one (hint, hint)? If you're paying someone money to help you get to where you want to be then listen to them. That's why they're there. To help you. Not baby you!

The Exercise Prescription

A woman walks into a doctor's office for a check-up. After running a few tests the doctor tells here that she has high blood pressure, high cholesterol and is on the verge of type 2 diabetes. He then prescribes a series of medications to treat all of these problems and tells her about the importance of getting these things under control by taking her medications to prevent further damage to her body.

Now imagine what would have happened if instead of prescribing a list of drugs to "cure" the problems if he instead would have written her a prescription for exercise. I'm sure the lady would have been shocked as would have anyone else that she told about her experience; however, that doctor would have done the best thing imaginable for his patient had he done that.

The benefits of exercise don't end with looking and feeling better.

Heart Disease and Stroke - Daily exercise can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your high-density lipoprotein (HDL) levels (good cholesterol) and lowering low-density lipoprotein (LDL) levels (bad cholesterol), improving blood flow, and increasing your heart's working capacity.

High Blood Pressure - Regular exercise can reduce blood pressure in those with high blood pressure levels. It also reduces body fat, which is associated with high blood pressure.

Noninsulin-Dependent Diabetes - By reducing body fat, physical activity can help to prevent and control this type of diabetes.

Obesity - Daily exercise helps to reduce body fat by building or preserving muscle mass and improving the body's ability to use calories. When physical activity is combined with proper nutrition, it can help control weight and prevent obesity, a major risk factor for many diseases.

Back Pain -. By increasing muscle strength and endurance and improving flexibility and posture, regular exercise helps to prevent and/or lessen back pain.

Osteoporosis - Regular weight-bearing exercise promotes bone formation and may prevent many forms of bone loss associated with aging.

Psychological Effects - Regular exercise can improve your mood and the way you feel about yourself. Researchers also have found that exercise is likely to reduce depression and anxiety and help you to better manage stress.

Millions of Americans suffer from illnesses that can be prevented or improved through regular exercise!

• 13.5 million people have coronary heart disease.

• 1.5 million people suffer from a heart attack in a given year.

• 8 million people have adult-onset (non-insulin-dependent) diabetes.

• 95,000 people are newly diagnosed with colon cancer each year.

• 250,000 people suffer from a hip fractures each year.

• 50 million people have high blood pressure.

• Over 60 million people (two thirds of the population) are overweight.

• 33% of the adult population are considered obese

• An even scarier statistic, 15% of children over the age of 6 are considered obese!

So if you ask me, the doctor in the story above just took the easy way out. Instead of prescribing exercise and holding his patient accountable for her own health he just whips out his pad and signs over prescriptions. The scary part is that is what's taking place in our world today. No longer are people responsible for ensuring they live to see their grandchildren. They put their faith instead in the drugs that are pushed by the doctors who are paid by the drug companies who are making billions each year. I find it sad that the CEOs of these drug companies whom people will never meet are sitting on a goldmine while personal trainers in every gym are barely able to make ends meet. I'll close in saying that the next time you visit your doctor and he pulls out that trusty old prescription pad tell him you think you'll try a different route first. Then if you really apply yourself and try to fix it the right way via exercise and nutrition and that doesn't work then, and only then, turn to the prescription!

America's Worst Lunches

I'm posting a new blog and although it isn't one that I personally wrote, I'm sure you will find it helpful. Also, I apologize for my absence over the past month. I've been dealing with a few things including a sick baby, but we should be back on track now. There will be a new blog next week that I'll actually write so be sure to check it out as well.
Thanks!


America's Worst Lunches - And What You Should Eat Instead
By David Zinczenko, with Matt Goulding

If you're like two thirds of working Americans, you pick up lunch from a fast food joint or restaurant at least once a week. Sure, it's not as healthy as packing your own celery sticks, but eating out every once in a while can't hurt, right?

Not so fast: There might be trouble in the drive-thru lane.

Not only could the window worker pile an entire day's worth of calories through your car window, but you might also be sapping your energy and productivity: Carb overloads lead to energy spikes and crashes, and studies have shown that the bigger your waistline, the lower your cognitive functioning and the more sick days you take.

Kind of ironic, considering "convenience" is the most common reason people give for buying lunch during the workday. In this economy, it's hardly convenient to snore through the 2 o'clock meeting, or miss a few crucial days when the boss is looking for you.

A healthy lunch can help you maximize your afternoon performance, but if you're in a hurry to grab and go, you might not take the time to sort through the menu hits and misses. Let the Eat This, Not That! folks be your efficiency experts: DON'T order the following items. Opt instead for less outrageous alternatives (also below), and reap the benefits at bonus time.

QUIZNO'S
Large Prime Rib Cheesesteak Sub
1,770 calories
116 g fat (25 g saturated, 2.5 g trans)
2,895 mg sodium

Fat Equivalent: Like eating 5 Dunkin Donuts cheese danishes!

It's hard enough to make the argument for one cheese Danish, but five? And we're just talking fat, here — with more than 1,000 calories of the stuff in just one sandwich. You're also be filling up with more than a day's worth of sodium and saturated fat. While this is one of the worst items you could choose, the rest of the Quizno's menu has hazards, as well.

But if your coworkers insist on eating there, order this:

Regular Turkey Ranch and Swiss Sub with reduced fat Ranch
590 calories
18 g fat (2.5 g saturated)
2,235 mg sodium

CHILI'S
Crispy Honey Chipotle Crispers
1,890 calories
99 g fat (19 g saturated)
3,470 mg sodium

Calorie Equivalent: Like eating an entire medium Pizza Hut 12" pepperoni pizza!

If you have the time for a sit-down meal, you have the time to think this through. Chicken Crispers are fun, but account for almost a whole day's worth of calories and almost two days' worth of sodium.

Your smarter choice is to eat this instead:

Classic Chicken Fajitas
330 calories
11 g fat (2 saturated)
2,080 mg sodium

And another hint for a healthy sit-down lunch: forgo the appetizers. Chili's Texas Cheese Fries with Jalapeno Ranch Dressing made the top of our list when we rounded up the worst appetizers money can buy.

ARBY'S
Roast Turkey Ranch and Bacon Sandwich
818 calories
38 g fat (11 g saturated, 0.5 g trans)
2,146 mg sodium

Calorie Equivalent: Like eating 23 Thin Mints (one whole sleeve)!

Just because you could prepare it at home doesn't mean it's good for you when you order it away from home — the Roast Turkey Ranch and Bacon Sandwich packs nearly half of your daily allowance of calories and almost an entire day's dose of sodium. Doesn't leave much room for anything else, does it?

Eat this instead:

Sourdough Roast Beef Melt
355 calories
14 g fat (5 g saturated, 1 trans)
1,047 mg of sodium

DAIRY QUEEN
Wild Buffalo Chicken Strip Basket (4 piece)
1,340 calories
96 g fat (18 g saturated)
4,820 mg sodium

Sodium Equivalent: Like eating 14 large orders of McDonald's French fries!

Talk about a value meal: one Chicken Strip Basket gives you two days' payload of sodium! If thinking about it doesn't elevate your blood pressure, eating it might. Don't become a statistic.

Eat this instead:

Crispy Chicken Sandwich
530 calories
29 g fat (4.5 g saturated, 3 g trans)
1,020 mg sodium

PANERA
Italian Combo on Ciabatta sandwich
1,070 calories
50 g fat (19 g saturated, 0.5 g trans)
3,010 mg of sodium

Fat Equivalent: Like eating 6 slices of Papa John's cheese pizza!

You were on the right track in choosing Panera, but don't be sidelined by the allure of the Italian Combo. Ciabatta bread may sound sophisticated, but you won't look so refined when you're lugging that spare Pirelli around your midsection.

Eat this instead:

Smoked Turkey Breast on Sourdough sandwich
470 calories
17 g fat (2.5 g saturated)
1,680 mg sodium

CHIPOTLE
13" Tortilla with steak, black beans, rice, cheese, sour cream and lettuce
1,005 calories
40 g fat (17 g saturated)
1,948 mg sodium

Calorie Equivalent: Like eating 40 Hershey's Kisses!

The good news about this tortilla is that it contains 57 grams of protein, but that's hardly worth the outrageous calorie and carbohydrate load — with 100 grams of carbs, you've already covered a third of your recommended daily intake, plus you're taking in nearly a day's worth of sodium and saturated fat. Downsize to drop pounds.

Eat this instead:

Three hard tacos with steak, pinto beans, sour cream and lettuce
633 calories
25 g fat (11 g saturated)
854 mg sodium

(Another hint: When it comes to Chipotle chips, just say "no." They add an outrageous 570 calories and 73 extra grams of carbs.)

HARDEE'S
2/3-lb Monster Thickburger
1,420 calories
108 g fat (43 g saturated)
2,770 mg sodium

Saturated Fat Equivalent: Like eating 43 strips of Oscar Mayer bacon!

It's called Monster for a reason. It's a monster load of saturated fat (more than two days' worth). The good news is that it has a friendlier, healthier cousin in the 1/3-lb Low-Carb Thickburger, with 1,000 fewer calories and a third the amount of fat. Even better, the Low-Carb Thickburger is true to its name — it only has 5 grams of quick-burning carbohydrates, compared to 46 grams in the Monster.

Eat this instead:

1/3-lb Low-Carb Thickburger
420 calories
32 g fat (12 g saturated)
1,010 mg sodium

BURGER KING
Triple Whopper Sandwich with cheese and mayo
1,230 calories
82 g fat (32 g saturated)
1,590 mg sodium

Fat Equivalent: Like eating 10 slices of Papa John's cheese pizza!

You should know by now not to order a triple anything. In this case you're getting egregious calorie, fat, and sodium overloads. Choose a regular cheeseburger instead and slash 900 calories, 66 g of fat, and save yourself from the judgmental stares of your coworkers, who are three times as likely to be grossed out!

Eat this instead:

Cheeseburger
330 calories
16 g fat (7 g saturated, 0.5 g trans)
780 mg sodium

And once you've navigated lunch's landmines, don't blow your day with a bad dinner!

Common Sense Nutrition for No Nonsense Weight Loss

In leui of a blog written by me I decided to post an article that I read that may be helpful. So without further ado:

Common Sense Nutrition for No Nonsense Weight Loss
By: Dominique Adair, MS, RD

Lost in the flood of diet aids, diet books, magazine articles, and skinny diet gurus giving you advice? No matter what gimmick, fad, or miracle pill each guru tries to shove down your throat, there is no mystery to weight loss. These "quick and easy" solutions are merely masks to hide the simple fact that if you eat less and move more, you will lose weight. What counts are the calories you ingest. Here are five common sense rules to stand by when you want to achieve no nonsense results:

Fads will not deliver the body of your dreams.

Stop the madness! Fad dieting is simply a quick gimmick to get people to drop weight, but will not ensure lasting weight loss success. After all, fads come and go, leaving us a little ashamed at ourselves once we have partaken in them. (Think about the parachute pants era with the white glove or the famous hair-don't, the "mullet".) Use weight loss recommendations based on a balanced diet with a caloric deficit that is appropriate for your age, activity levels, and gender.

Diet is DIE with a T.

A diet has become a negative term to describe a restricted food plan. Very often people decide to go on a "diet," but think of it as a short term solution to a long term problem. Dieting has become a problematic condition in which the dieter tends to believe that beloved foods are off limits and one must forgo all food desires to lose weight. Let's talk semantics. Everyone is on a diet. A diet is just what one is consuming. It is either a "bad" diet or a "good" diet. You need to understand that "dieting" is a short term solution that will only yield short term results. Serious people should not embark on a "diet," but a healthy food lifestyle. Learn the basics of the food pyramid and know that small indulgences are necessary to keeping up healthy eating patterns.

Small delights allow people to have what they need and what they want, without having to deny themselves of a little fun with food. Just be warned that everything must come in moderation!

Not all carbohydrates are created equal.

There are "good" carbs and there are "bad" carbs just like there is "good" and "bad" cholesterol. "Good" carbs include starchy vegetables (like leafy green spinach), whole-grain breads such as wheat breads, rices, and pastas with low fat and little sugar added, and fibrous fruits such as strawberries and apples. "Bad" carbs include potato chips, candies, sugary sweets like cakes and cookies, and French fries. (But when it's all said and done, when it comes to weight loss, it's calories in versus calories out no matter what the carb… just make the calories in as nutrient-dense as possible.)

"Know Your Role"

Daily ingestion of all the macronutrients is important. Whoever said to cut out the carbs, cut out the protein, or cut out the fat, needs an update on the basics of the food pyramid. Our bodies run efficiently when we have the proper amounts of each macronutrient in our bodies. Carbohydrates, protein, and fats each play a role in regulations of activities in the body. For instance, each macronutrient plays an independent and interdependent role in the following activities: digestion, energy creation and utilization, regulation of body temperatures, regulation of hormones, satiety, nervous system activity, fighting off harmful infections, and building strong bones and muscles among other uses.

Portion control helps measure success.

When in doubt, measure it out. People often mistake portion sizes due to the large portions that are commonplace in American restaurants. There are simple methods to determine portion sizes such as using your fist as a guide when trying to determine how many ounces your serving of meat is (three ounces is roughly the size of a small fist). When measuring drinks, measure how many ounces to be ingested by pouring the liquid into a measuring cup before pouring the drink into the glass. This creates awareness and allows you to get a better sense of how much you should be pouring into their glass with each serving. Very often you'll find that the small glass of wine you had the night before was actually greater than eight ounces (at 7 calories a gram, that can bring more than 300 calories in one serving!). Besides diet cola, water, and coffee (with no additives) all beverages have calories. Liquids count, so watch how much juice, milk, and soda you pour into a glass! If you are not sure how many ounces are in a slice of meat, or what the serving sizes are at a restaurant, give them this easy trick: cut the meal into thirds and eat the first third of the meal and box the rest. Restaurants often serve up to three times the typical portion size.

Music = Motivation

Working out to your favorite music is not only fun to do. It's motivational! A study was conducted that compared two groups. Group 1 listened to their favorite music through headphones while performing a strength work out and group 2 had no music. The end result was while listening to their favorite music Group 1 was actually able to crank out an average of 2-3 more reps as opposed to group 2. Also, a new study from Hampden-Sydney College in Virginia confirmed that people who listened to music while going hard on an exercise bike for 10 minutes pedaled 11 percent farther than those who listened to silence or static for the same amount of time. So music isn't just for the car anymore. Grab your MP3 player, IPod or other music player and hit the gym with a new weapon of mass construction and build the body you've always wanted.

Water Isn’t Water Unless It’s Water

With the popularity of Crystal Light, Vitamin Water, and all of the other water "add-ins" I thought this would be a good topic to cover. First of all just a little lesson on water in general.

1) In order for a person to have a healthy dose of water they should consume at least 2 ½ quarts of water per day.

2) Water makes up almost 66% of the human body, and 70% of the brain and every major bodily function requires it.

3) Water helps maintain your core body temperature, and allows for over 50% of all chemical reactions occurring in the body.

4) Water is also responsible for the movement of nutrients throughout the body, digestion, circulation, and the excretion of wastes

5) At 2% dehydration, the body's work capacity decreases by 12% to 15%.

So obviously it's pretty important right? Now keeping 4 in mind let me tell you this. Consuming simple sugar, such as is in the oh so popular Vitamin Water slows the absorption rate of desperately needed fluids during exercise. So is it ok after exercise? Nope. Because you're still consuming simple sugar which raises your blood insulin levels quickly and stores the simple sugar you just consumed as bodyfat.

So what about the Crystal Light packets? They're sugar free right? Yes, however they are not sodium free. Sodium, along with soft drinks, is hypertonic meaning that in order for it to be digested your body actually has to pull water out of the blood stream and use it to dilute the sodium. If you drink something with sodium during exercise then essentially your body will have to pull water out of your working muscles to digest the sodium which could cause severe cramping, increased susceptibility to heat injuries such as heat stroke, and heat exhaustion. The Crystal Light however is ok to have in moderation as long as it's not within 1 hour of or during exercise.

The moral of the story here is water isn't water unless it's water. So don't sip on a bottle of Vitamin Water or throw in some Crystal Light and think it's just as good as some plain ol' H2O. Don't like the taste of water? It's ok. You'll get used to it. Just suck it up and drink it and feel better knowing that your body, and your trainer, thank you.

Time

"I don't have time to exercise." How many times have you heard that? How many times have you been the one saying that? Well do I have some good news for you. There is always time for some type of exercise. There's no golden rule saying that you must be in a gym and be there for at least an hour for it to be considered exercise. Most of us get an hour lunch break right? But it doesn't take that long to eat assuming you've packed a healthy lunch for the day. Use the extra time to do some light stretching. Sitting at a desk all day actually lets some of your muscles shorten and tighten up and they won't just magically go right back to normal when you stand up. You've got to stretch them back out. You can even get some benefit while you're driving. Research has shown that repeatedly tensing a muscle, letting it relax, tensing it again, etc. is almost as beneficial as strength training. Now you no longer have an excuse for not exercising at least a little each day!

5 execise myths debunked

You've probably heard them all and may have even thought a few of these to yourself now and then. Here are 5 of the most common myths/worries that I hear as a personal trainer from clients. Let the debunking commence.


1) If I stop working out my muscle will turn in to fat.

Muscle tissue and fat tissue are two completely different things. One cannot change to the other. However if you stop working out and are consuming more calories than are being burned it is possible that your body will store more fat and you could gain weight.



2) Lifting weights will make me "bulk up" and I just want to tone.

It takes a natural (one who doesn't use any muscle building supplements) bodybuilder approximately 1 year of hard training and effort to add just 10 lbs of quality muscle so it's not that easy to do. The bottom line is the only way to tone up muscle is through proper resistance training (i.e. weight training). So quit stressing, grab those dumbbells and get to it!



3) All carbs are bad.

We are not at war with carbs. Carbs are not our enemy. When eaten, carbs are broken down and stored in our muscles as a substance called glycogen and when we work out it provides us energy. When performing moderate intensity aerobic exercise the stored glycogen provides approximately 50% of our energy needs. When performing high intensity aerobic exercise it provides nearly all of our energy needs. So don't automatically label all carbs as evil. Just make sure you're getting them from a good source such as brown rice, fruit, beans or whole grains.



4) I can't have "good food" when I'm on a diet.

Weight loss or gain is, in a sense, determined by calories consumed and calories burned not by what type of calories are consumed. Just being alive you're constantly burning calories. Calories are to our body as what gas it to our car and you can consider our fat stores as a reserve tank. Therefore as long as you're burning more calories than you're taking in you will lose body fat because it is being used for fuel. Now this doesn't mean that you can eat cheeseburgers and cake everyday for you're total calories, but it does mean that you can indulge a craving now and then.



5) I just started working out and I gained weight. I must be doing something wrong.

In the beginning of a workout program it is not uncommon for people to actually gain a few pounds simply because they are building new muscle and muscle weighs more than fat. On a positive note muscle requires more energy for your body to sustain it so the more muscle you have the more calories your will burn. So just stick with it and you will soon reap the rewards you've worked so hard for.

Five Home Gym Must-Haves

I like to think that a lot of people would workout if they only had a place to go. Or maybe it's the time crunch. They just don't have the extra time to drive to a gym, workout, and then drive back home. Or perhaps they want to have a personal trainer, but in the privacy of their own home (hint, hint). Well for those people out there I tell you there's hope. Welcome the "Home Gym"! I'm going to cover the five must-haves that won't break the bank for anyone looking to start their own home gym and be successful in their efforts.

1) Pull Up Bar – A pull-up bar attaches at the top of a doorway by way of the door frame. You can get these at most of your sporting goods stores for about $30. Pull-ups are one the best, and hardest, upper body exercises you can do. Can't do a pull-up? Don't worry! There are regressions you can do to work your way up to them such as jumping pull-ups.

2) Stability Ball – A stability ball can be found just about anywhere these days. A good one will run you about $30. The exercises that you can do with these things are endless.

3) Dumbbells – I'm not talking about a whole rack of dumbbells. Just one or two pairs (a light weight pair and a heavy weight pair) or some adjustable dumbbells will do the trick. A pair of 10lb db's are approximately $25, a pair of 25lb db's are approximately $60, and a 40lb adjustable set of dumbbells will run you approximately $65.

4) Resistance Bands – Different color bands have different resistance levels so you may have to actually play around with a few before you find one that fits you. You can find these for approximately $6 (extra light) to $10 (extra heavy) per band. Once you settle on one though you can get a full body workout with just that one piece of rubber with handles. Very handy!

5) Jump Rope – You can get a good jump rope for about $15 to $20. Some are even adjustable for your height. Rarely will you find something so small that will have such a dramatic effect. This is cardio and a total body workout at the same time.

There you have it! The five must-haves for any home gym for a grand total of about $150. Your typical gym charges around $30 per month for a membership and $150 would get you about 5 months worth of gym usage. For the same price you now have an entire home gym for life! So if you just don't have the time to go back and forth to a gym or if you just can't afford that recurring $30 payment each month go out and build your own place of exercise. Now there's no excuses!

The Fitness Guy’s Grocery List (Top 10 items)

So I thought we'd cover groceries this week. What better way to do this than to tell you the top 10 items that you will always find in my shopping cart. These aren't just things that I get every once in a while. These are things that are “must haves” when we do our grocery shopping. So let's get started.

1) TLC Chewy Peanut Butter granola bars – These make a great mid-morning snack and are all natural. Which means there's no high fructose corn syrup or hydrogenated oils in the ingredients. I must admit that these are an acquired tasted because they're kind of bland, but once you get a taste for them they're one of the better snacks you can have.

2) Fresh Fruit – You just can't beat fresh fruits. They're full of vitamins and minerals that your body needs and they taste great. Need a quick on-the-go breakfast? Throw a banana and a few strawberries into a blender. Voila! Instant on-the-go breakfast.

3) Eggs – Excellent source of protein and great for breakfast with a slice of whole wheat toast. If you don't particularly like eggs try one of the egg substitutes such as Egg Beaters. They have the benefit of the protein without tasting exactly like eggs.

4) Whole Wheat Bread – The best tasting whole wheat bread I've found is Nature's Own 100% Whole Wheat Sugar Free Bread. It doesn't have all of the whole grains in it which means you won't bite in to little chunks while having your tuna sandwich.

5) Fresh Vegetables – Again, they're full of vitamins and minerals that your body needs and they're so versatile when it comes to cooking you can find a way that suits your taste buds. Just shy away from the butter and too much salt.

6) Chicken Breasts – As with eggs, chicken breasts are an excellent source of low fat protein. My favorite way to make them is to add just a bit of Ms. Dash seasoning to them and then bake them in the oven at 400-425 degrees (frozen) for approximately 1 hour or until they reach 165 degrees with a meat thermometer.

7) Fat Free Milk – Also a good source of protein as well as calcium without all of the fat of whole milk and less calories.

8) Whole Grain Cereal – My favorite is Raisin Bran. The raisins give it a bit of a sweet taste while the flakes are a good source of fiber. The only drawback is that because of the raisins it has high fructose corn syrup which you should try to avoid. This is the only instance when it's ok to let it slide.

9) Tuna (in water, not oil) – Not only is this an excellent source of protein, but is also has OMEGA 3 fatty acids which are good for your heart and help lower cholesterol. I know it's hard to just eat this right out of the can so it's ok to drain off the water, add 1 teaspoon of fat free mayo and make a sandwich.

10) Brown Rice – This is also a good source of whole grains, but make sure you stick to the ½ cup serving. Brown rice is preferred over white rice because it digests slower and less of it is stored as body fat.

So there you have it. The top 10 things I get at the grocery store. So the next time you're doing your shopping try to keep this list in mind and you'll be on your way to eating healthier meals.

Motivation

So you're ready to get in shape huh? Well it's not going to be easy. Actually it'll be pretty tough. It will require strict self discipline, dietary changes, schedule rearrangements, sweat and hard work. But with the proper motivation it can easily be accomplished. An easy way to get and keep yourself motivated is if you're browsing through a magazine and see a picture of someone you want to look like simply cut out the picture and tape it up on your mirror. That way you see it everyday and it gives you that little extra nudge to drag yourself down stairs or to the gym and get your workout done.