The first question I ask myself when starting an exercise program with a client is how can I keep this person healthy. Injury will stop the best exercise program dead in its tracks. To prevent injury, each muscle and joint needs to be moving correctly. In order to ensure this is happening, I use foam rolling and active stretching to improve the quality and function of my clients’ muscles and joints.

Foam rolling is nothing more than self massage. Foam rolling targets trigger points or areas where the muscle fascia has become thick, tough or knotted. These areas, if not treated, can potentially create dysfunction and eventually injury. By rolling out each muscle group with a foam roller, especially targeting tight or painful areas, you can start improving the muscle fascia and prevent injury.

Active stretching means performing a body weight exercise that includes a stretch to a specific muscle or group of muscles. These body weight exercises are designed to teach the correct form of the exercise before adding more resistance. Active stretching also creates an increased range of motion with each stretch. Because active stretches are strength training movements, the muscles will also be strengthened through this new range of motion.

One major flaw in a lot of programs is that individuals are asked to perform exercises which they don’t have the range of motion or strength to complete correctly. Active stretching can correct this problem.

What To Do For Maximal Results

Initially, the most important step is to create a base of lean muscle mass—or, if you are trying to lose weight, making sure that your muscle is at least maintained. Muscle will give you optimum performance in your exercise regimen.

Many people think the most effective way to lose weight quickly is to do a bunch of cardio. This couldn’t be further from the truth. Resistance-based workouts are going to burn just as many calories—if not more—and give you additional benefits. These benefits include extra calorie burn for up to 48 hours after your workout. An increase or maintenance of lean muscle mass burns calories at the rate of 50 calories per pound per day.

Long cardio routines have been proven to actually decrease muscle mass over time. Is cardio the enemy? No, it plays an important part in an exercise program. But cardio isn’t nearly as effective unless you couple it with some form of resistance training.

For detailed routines and information to help you incorporate foam rolling and active stretching into your workout program, check out this eBook: “The Revolutionary Plan To Transform You Into Your IdealShape.”

For those of you who worry about bulking up when you lift weights, I promise muscle looks better than fat. Let’s get rid of the body fat first, and then if you feel like you’re bulky we can decrease your muscle mass.

Here’s why we do resistance training from the get-go. It’s going to force your body to maintain muscle while you are restricting calories to decrease body fat. You don’t want to be left with no muscle in the process of getting to your IdealShape (ex. HCG, MD Diet). Your weight will go right back up!

Here is the conversation your body has with itself when you are restricting calories:

“I am not getting fed enough calories. I must be starving. I need to get rid of muscle because it burns tons of calories every day. If I get rid of enough muscle, I will be able to eat this little and stay alive. The race is on to prevent any more fat loss.”

If the conversation ends here, your goal to get to your IdealShape is in big trouble.

Or, the conversation can continue:

“Wait. What about all this lifting? I don’t know if I’m going to be able to do this if I get rid of muscle. Maybe the lifting is what is going to keep me alive. I’d better keep as much muscle as possible, in case it is what is going to get me more food. I have plenty of fat stored and can keep this lifting up for a while. I’ll use the fat for energy in the meantime.”

Our bodies are programmed for survival. Use this to your advantage.

Your Goal for the Day: Create a plan to resistance train your entire body. There are many resistance exercises you can do with your own body weight. You can also use bands, machines and weights. Start slow and gradually challenge yourself, adding more resistance, more reps, or a more challenging form of the exercise. Always have a protein shake before or after your workout. You’ll quickly see excess fat dissolve and uncover muscle in its place!

The Revolutionary Plan To Transform You Into Your IdealShape eBook is a great place to learn basic resistance training exercises and the keys to efficient posture and technique.

What is going to make the difference this time?

The difference will be this: now you are going to be empowered to succeed at creating your IdealShape. How? By overcoming the past, thriving in the present, and having the ability to clearly visualize the future.

You are going to cancel out all the junk in your past. All the times that your Parent/Spouse/Friend made reference to your weight aren’t going to matter anymore. You’re going to forgive those people for making the mistake of saying those things to you. The thoughts and feelings which these comments and comparisons stirred up are going to be thrown out for good.

You are going to be confident in who you are now and make yourself better today. You are going to be empowered with the knowledge of how to eat healthy and exercise to get optimal results.

Each night before you go to bed you are going to visualize yourself at your IdealShape, filled with happiness and confidence in yourself and your future.

Undoing a history of mental anguish and negative self-talk doesn’t sound easy. I’ll tell you right now that it’s not. You have to make a commitment. A commitment of 30 minutes a day, 30 minutes of complete focus and time away from worldly distractions. You don’t have to figure out how to overcome these obstacles on your own. I know how to overcome them. I’ve seen numerous clients overcome the same poisonous thought patterns. Come back Friday and I’ll show you how.

Why do weight loss programs and diets ultimately fail for the majority?

I have read hundreds of different diets and weight loss programs—many from the best personal trainers and nutritionists in the world. The principles are sound. They should work. So why aren’t more people getting to their IdealShape and staying there? Aren’t thousands of these programs being sold every day?

The stumbling block isn’t that the most effective exercise program or diet hasn’t been created. The problem is that the real stumbling block—the one holding people back from their IdealShape—isn’t even being addressed. The true secret to weight loss success is mastering the mind.

During my career I have worked with hundreds of people who started out determined to lose weight and obtain their IdealShape. Many have. Many have… and faltered. And some haven’t at all. The only difference between those who are successful and those who aren’t is mindset.

The only way you’re going to win the battle and reach your IdealShape is to have the right mental approach—a mindset that can be maintained for life. Don’t get me wrong, everyone initially gears their mind to follow the program and be successful. The challenge comes when things start to get in the way, like distractions, lack of confidence and discouragement. For many, these things throw them off balance and the old unhealthy habits stored in their subconscious mind start to creep back in.

There is no doubt that mastering the mind can be difficult. But if done correctly it will lay the foundation for not only getting to your IdealShape, but maintaining it for life.

Let me explain what supplementation really is, and why you need it.

The recipe for a healthy body and mind includes several ingredients. Supplements are one of them. When I talk about supplementing, I’m not talking about steroids or unhealthy muscle building substances, and I’m not talking about unnatural diet pills.

I am talking about vitamins, minerals, and natural ingredients that bring the body into balance. Nutrients that fortify the immune system and jumpstart metabolism. Many of these substances exist naturally in the foods you eat, but your body literally cannot absorb all the nutrients it needs from food alone.

That’s the beauty of extract form—i.e., supplements.

Understand that I personally would not take, or recommend, anything that was unhealthy, unnatural or a waste of time. I have been studying health and fitness for 12 years. And I’ve come to understand that adding supplements to your nutrition plan isn’t cheating, it’s the opposite of cheating. Here’s why:

You’ve been eating right and exercising hard. Now you can a) optimize your results (with a supplement), or b) cheat yourself out of your results by cancelling them out (leaving the body out of balance, letting the immune system and metabolism wilt).

Supplements are not only a key component of your body-shaping mission, they’re essential for lifelong health.

That doesn’t mean you’ll have to take a weight loss supplement forever; many people use it just to get down to their goal weight. By that time, the body is balanced and they are able to sustain their shape with the basics: exercise, food, a multivitamin and protein. But you need to get to that point first. The right supplement can take you there, helping you shed excess body fat so you can start sculpting!

Here are some body-balancing ingredients you’ll find in a good supplement:

• Green Tea—an antioxidant, promotes efficient metabolism
• Grapefruit—contains vitamins A, B5 and C, plus potassium and folate
• Caffeine—a natural appetite suppressant, promotes efficient metabolism and energy
• Resveratrol—this is one of my favorites: found naturally in the skin of red grapes and other plants, this antioxidant is currently being used by major pharmaceutical companies in longevity and health-promoting remedies. It has been shown to suppress appetite and correct leptin resistance (read the research on Resveratrol ).
• Kelp (seaweed)—promotes efficient metabolism, contains calcium, potassium, magnesium, iron, amino acid and vitamins A, B1, B2, C, D, E

ResveraShape, by IdealShape, is an excellent supplement if your goal is to burn excess fat, curb caloric intake, or just get the nutrients your body needs to stay fit. It contains all of the above ingredients. I encourage you to learn more about it and understand why these natural ingredients help the body slim down and shape up. Get the full scoop on ResveraShape

Bottom line: if your metabolism isn’t running efficiently, you can exercise and cut calories but you’ll still keep the fat. And if you aren’t healthy and energetic, your workouts will be pretty worthless. To achieve your IdealShape and mind, you need to create a holistic balance. Start with supplements.

Your Goal for the Day: start using a natural body-shaping, health-promoting supplement like ResveraShape. Use it every day for 31 days and assess the results!

If all you did was decrease your “calories in,” over time your “calories out” would decrease as well. But your goal isn’t to balance out, it’s to expend more calories, right? And if your only plan to boost metabolism is to eat fewer calories, well, you’re losing lean muscle. That’s not even balancing out—it’s driving your metabolism down. So, you’re skimping on food and yet slowing your metabolism. Not at all what you’re going for.

The real key to getting to your IdealShape is figuring out how to keep your metabolism up while taking in fewer calories.

Is It Possible to Keep Metabolism High While Lowering Caloric Intake?

Yes!

To a lot of people, “metabolism” is something unfathomable and untouchable. They believe their metabolism is set in stone, and they use it as an excuse to stay out of shape.

Metabolism is not a mystery. And we do have the power to shape our metabolism, and thus our bodies. Here are three ways to keep your metabolism high while cutting calories back:

1. Perform resistance exercises. They will build your lean muscle mass right up, in turn boosting your metabolism. Strength training is any activity that uses weights or your bodyweight. For example: bicep curls, push ups, planks, squats and lunges (these are just a few!).
2. Eat well before exercise. In addition to resistance exercises, fueling your workout will help you preserve muscle mass to keep metabolism high. Give your body plenty of carbs and protein pre-workout, so it doesn’t go after existing muscle for exercise energy. Also, consuming protein right after your workout will further muscle recovery and growth.
3. Don’t cut your caloric intake too low. To shed excess fat, you only need to go 300-500 calories less than your daily caloric need. Go any lower and your body will be forced to turn to muscle for daily energy.

Don’t use a “sluggish” metabolism as an excuse to be a shape you’re not happy with!

Your Goal for Today: put the above three tips into motion. Lower your caloric intake within the healthy range, complete a resistance workout, and have protein within 30 minutes of exercise (a weight loss protein shake is ideal). Make this your standard exercise routine, and watch your metabolism become twice as efficient!

More tips on pre- and post-workout nutrition coming this week!

It’s tough to feel confident about your ability to slim down when your friends aren’t. Sometimes even well-meaning friends and family are skeptical of our goals. (Often they feel bad that they’re not making the same great changes in their own lives, so they unconsciously put you down.)

Losing weight is hard. We don’t need negative influences around us to make it harder. No—we need people to help us make it easier! And they can. In fact, positive influences are essential to your body shaping mission.

Take a look at this post on No More Bacon: it’s by “the woman behind the fat guy”—Ryan’s wife. Can you see the role she plays in his journey, and the role he plays in hers? They keep each other strong and upbeat, and the heights they have reached in just one year are phenomenal.

So where are these positive influences in your life?

The People You Hang Out With: It’s smart to spend time with upbeat people who support your goal. Your mind absorbs what people tell you and the energy around you—positivity is contagious! You may not have to go outside your circle to find it: sometimes it’s as simple as asking your friends and family for support.

A Community of Like-Minded People: If you can’t get your friends and family on board (and even if you can), join a community related to your goal. Spending time with a group of people who have the same purpose and experiences as you is invaluable.

Body Shaping Hypnotherapy: How is hypnosis a positive influence? Tammy Garner, the Master Certified Hypnotherapist who worked with me to create the Mastering the Mind series, knows exactly how to get your subconscious mind to work positively toward your goal. So, not only is she a positive influence in your life, but she’ll help you become your own positive influence—which is what achieving your IdealShape hinges on. (Why? Read this)

1. The Experts: Personal trainers, weight loss coaches and nutrition professionals are powerful positive influences. We are trained to help you create your ideal body and mind, and we’re passionate about the mission. This blog is a great source of positivity, so keep reading! I’m here offering encouragement and expert advice, free of charge, simply because I want you to learn that you have the power to create change in your life.

If you want to make your weight loss path smoother, more enlightened and more fun, surround yourself with the positive influences above. You’ve already got three on board—you’ve joined a community, you listen to Mastering the Mind each day, and you’ve sought out my advice on this forum.

That leaves one goal for today: spend some time in the company of a positive person. Pick someone who is supportive of your goals, and hang out with them or give them a call. Enlist the encouragement of everyone around you!

See you back here tomorrow. And if you have questions or comments, leave them below.

You’re doing great!

Here are just a few benefits of drinking more water:

• It’s crucial for brain function, promoting alertness and concentration
• It improves agility, physical coordination and endurance
• Stress robs the body of water. So does sweating. So do processed foods and caffeine.
• It keeps the skin—and the body— resilient
• It flushes waste from your body
• You’ll be less stiff and less likely to injure yourself
• No bad breath!

Water Do’s and Don’ts

Do…

have a glass of water an hour before you eat. It can help you feel fuller at mealtime, so you won’t overeat.

start drinking long before your workout so you’re well-hydrated. Dehydration during exercise can cause dizziness, muscle tightness, fatigue and injury.

keep water on hand all day. It will make you less tempted to seek out other beverages and snacks.

Don’t…

drink water right before or after a meal; it can dilute digestive juices. Stop drinking water 20 minutes before you eat, and wait an hour after to resume sipping.

settle for water if it’s really hot, you’re sweating a lot, or you are going to work out for more than 75 minutes. Replenish with a sports drink instead.

wait until you’re parched to head for the drinking fountain. By then, you’re already dehydrated.

How Much Should You Guzzle?

Individual water needs vary, so you may need more than the “8 x 8” daily recommendation (eight 8-oz. cups). Water is best absorbed by the body in frequent small amounts, so sip continuously instead of chugging a lot at once.

Just like you should consume the bulk of your calories in the first half of the day, I suggest you get a good portion of your water needs early—unless you like getting up in the night!

WebMD gives these exercise guidelines for sipping:

• One to two hours before your workout, drink 15 to 20 ounces of water
• 15 minutes before you begin, drink between 8 and 10 ounces of water
• During your workout, drink another 8 ounces every 15 minutes

Is it possible to drink too much water? Yes. But consuming really dangerous proportions is rare—you’d have to drink gallons. More likely, if you drink too much you’ll just feel bloated. But don’t worry: before long you’ll get a feel for how much water your body needs.

Your Daily Goal: keep a water bottle with you and fill it up every chance you get. Sip at least 7-8 bottles’ worth of water (unless it’s a really big bottle) throughout the day. There’s a water tracker in your Daily Burn nutrition log. Use it!

My guess is that you will feel stronger and more flexible, have greater physical and mental endurance, and be in better control of your appetite… all with just a few more glasses of water a day.

It doesn’t get any simpler than that!

Try a little positive reinforcement.

In order to do something consistently every day, and to do it well, you have to want to do it. That’s why to get to your IdealShape, a positive outlook is everything.

Be Nice to Yourself

On Day 9, I revealed that it’s more effective to focus on what you can add to your diet, rather than what you must take away. The same principle applies to the overall weight loss picture. It is FAR more constructive to focus on the positives of your fitness and nutrition plan, and reward yourself along the way.

The fact of the matter is, we like rewards! When we feel great about our decisions, we are motivated to keep going. We do not like punishment. Chastise yourself and you will rebel—often reinforcing the very behaviors you wanted to change.

Of course, it’s not easy to turn a weight loss “frown upside down.” We’re often mad at ourselves for making bad choices, and frustrated about the unfairness of having to work so hard to get in shape. Or we feel hopeless that the results we would like to achieve seem so far away.

But it’s worth the hard work to correct these thoughts, because the truth is, they are the only things keeping you from achieving your IdealShape.

The next time you start to get angry with yourself for making a poor decision, stop. Take a deep breath and be patient with yourself. No point in worrying about something you can’t undo, which would only start a snowball in the wrong direction. Instead, use that choice as a learning experience, and redouble your commitment to do it differently next time.

The Best Reward of All

Positive conditioning is the most effective, healthy  and sustainable way to change behavior. By listening to your Mastering the Mind^TM CD, you will soon be able to put this uplifting approach into practice. Sometimes it takes an outside voice of reason to help us realize that it’s OK to relax and approach our bodies positively. If you can learn to do this, you will be rewarded with lifelong health and fitness.

So here is your goal for the day: start paying attention to your thoughts. Keep listening to the Mastering the Mind series. It will make you more aware of your thought stream, bringing many unconscious saboteurs to the surface.

What happens when negative thoughts pop into your head? What happens when positive ones do? Has hypnotherapy influenced your mindset during the day?

In coming posts I am going to tell you more about the power of a positive, engaged mindset, and how you can get it!