Fell Off The Exercise Bandwagon

At one point or another, everyone who starts out gungho on the exercise wagon, falls off.  Things come up for all of us such as the kids, career, a vacation and a host of other things that might mean you deal with those before your workout.  Then one day before you realize it you're sluffing off and haven't exercised in days, weeks or a month!  I'm here to tell you that it's in the past and not to worry.  Simpy get back on the exercise wagon and remember your reasons for WHY you started in the first place.  Make it YOUR plan to get back on track.  I'm writing this in part to re-motivate myself and get my mind right and on track.  I hope it will also encourage you to be a striver. 

Goals are critical to your success.  Once you've achieved your goals, set new ones and make sure to have them somewhere you'll be reminded of them.  If you've fallen off the wagon, think about WHY you chose your goals when you first began your transformation.  Keep your goals updated and make them your priority for the day.

If you fail to plan on when you're going to workout and just hope that you'll fit it into your day at some point, you're setting yourself up to fail.  Be sure to schedule your workout session for a specific time of the day just like any other important daily event in your life.  Write it down.  Put it in on paper, the internet, the computer, the phone or any place where you'll see it and be reminded of it.  Friends, your health and fitness is just as important as the rest of your commitments.  Don't let yourself down and fall off the wagon.  Set yourself up for success!

Sticking with an exercise routine is challenging for everyone, even for me.  So if you feel like you're alone, just know that the difficulties of sticking with it are the same for each of us.  Don't give up altogether.  If you find that you're unable to workout 5-6 days a week, if that's just a little too ambitious for someone as busy as you are, then modify your workout schedule and continue to get the benefits from working out less.  Maybe you'll switch up your routine and simply exercise every other day.  Or maybe you'll put in 15 minutes in the morning and 15 minutes in the evening.  Just modify your schedule however you need to make it work for you!  Being consistant is important, and working out a little each day is always better than none. 

So remember, no one is perfect so you shouldn’t beat yourself up if you fall of the exercise wagon.  You didn't give up when you started walking before falling down, you didn't give up riding a bicycle before falling down, and you need not give up execising when the going gets tough.  The key is getting back on as fast as you can.  DECIDE, COMMIT, SUCCEED!

The (Unsurprising) Truth About Toning Shoes

For all the hype, do toning shoes work?  Have there been any peer reviewed studies?  Do the claims of manufacturers stand up to scrutiny?

"Helps tone legs and bum more than regular trainers. Reebok EasyTone with balanced ball inspired technology. Better legs and better bum with every step."

I've said it before and I'll say it again, there's no magic pill, no magic cure or any secret remedy to strengthening your body and becoming fit.   I agree with the author that "you can never achieve “lean” or “toned”  legs/bum/abs/neck/arms/etc by simply exercising that body part more.  I repeat – body shaping doesn’t work.  The only way to achieve a lean/toned look in any area of your body is to simply have a low amount of body fat."

The (Unsurprising) Truth About Toning Shoes

You want to know how I am getting lean, toned and gaining muscle all over my body?  By simply eating healthier and working out 5-6 times a week!  Just see for yourself in this video of me bringing it!



It's never too late to start changing bad habits, habits that can shave years off your life and impact the quality of your life. So, if you want the straight dope on fueling your body with nutritious food and what to avoid, I'm here to help and it won't cost you a penny for the free advice based on my own experience and what has worked for me. I hope you'll follow my blog and provide me with some feedback on my posts. I'll be catering good choices that include both dietary and lifestyle changes. So if you could use a boost to your engine, buckle up for the ride of your life and let's get started!

David's 90 Day P90X Transformation

I invite you to check out my new transformation video of my first 90 day round. It began on February 1st, 2011 and continued through to May 1st, 2011. During that time I lost 45 pounds, 8 inches off my waist and about 14% body fat!



See more amazing success stories from other regular guys just like myself at the Success Stories section of my blog.  If you would like to learn more about P90X, please read my blog post on Beginner, Striver or Warrior.

It's never too late to start changing bad habits, habits that can shave years off your life and impact the quality of your life.   So, if you want the straight dope on fueling your body with nutritious food and what to avoid, I'm here to help and it won't cost you a penny for the free advice based on my own experience and what has worked for me.  I hope you'll follow my blog and provide me with some feedback on my posts.  I'll be catering good choices that include both dietary and lifestyle changes.  So if you could use a boost to your engine, buckle up for the ride of your life and let's get started!

Optimal Health Through Nutrition

Your body needs protein, energy-providing carbohydrates, healthy fats and nutrients to reach optimal health.  When we fuel up with the right combinations we can maintain a healthy body weight, support a strong immune system and protect our health for the long-term.  But how do we pack all that wellness into a few meals a day from the foods we purchase at the supermarket? 

Unfortunately, the fresh fruits and veggies we buy have less nutritional value today due to nutrient deficient soil, not ripened on the vine, irradiated and stored for days before eaten.  Our diets may lack the essential building blocks of the foods that are vital  to good health derived from proper nutrition.  So how do I ensure that I'm getting all the nutrition needed for optimal health?  I take supplements.  Whether you're in a state of sickness or considered yourself in top health, you can benefit from nutritional supplementation.  I take them morning and night.  I feel energized when I do.

My supplements help me to start the day out right with my breakfast and fuel my body with nutrients following my daily evening P90X workouts.  These 12 intense training workouts put my body through rigorous exercises.  The supplements help to supply my body with nutrients, minerals and oils that help me to fully recover.  I feel like my post workouts are less tiring and quicker muscle healing, less tenderness and soreness when I take supplements than when I don't.  Its not a scientific measurement.  It's my own personal experience.

Always ask your doctor, a physician or nutritionist for advice before taking supplements.

What supplements to use can depend on several factors such as your weight, gender, the kind of exercise you undertake, your age, etc.  So what I share is what I'm currently adding as a nutritional supplement to an already very clean diet of lean protein, fruits, veggies and healthy fats.
 
1.  Multi-Vitamin/Mutli-Mineral.  I use Dr. Whitakers Forward Plus  taking one packet in the morning and a packet following my workouts.  I highly recommend it and you may benefit from it.

2.  Ginkgo Biloba.  This herb is helpful for middle-aged to older people with increased blood flow to the brain.  Here's an overview from The University of Maryland Medical Center.

3.  Coenzyme Q10.  CoQ10 boosts energy, enhances the immune system, and acts as an antioxidant.  This University of Maryland Medical Center overview has some good information.

4.  Grape Seed Extract.  It's another powerful antioxidant! 

5.  Wild Oil of Oregano.  This herb is known for it's healing value as an anti-inflammatory, anti-pain and anti-viral properties. 

6.  Garlic.  It has been used as both food and medicine in many cultures for thousands of years, dating back to when the Egyptian pyramids were built. It is also rich in antioxidants. 

7.  Flaxseed Meal.  This superfood is essential in providing lignans and fibre, plus the omega-3 fatty acid, alpha-linolenic (ALA). 

8. Bee Pollen granules.  This is one of the richest and purest natural foods ever discovered, and the incredible nutritional and medicinal value of bee pollen has been known for centuries.

In his book BRING IT!, P90X creator Tony Horton has a challenge to take supplements.  His challenge is a simple test.  For 1 week, while eating healthy and exercising, do not take any supplements.  I had to do this before I could do a round of tests for my doctors medical examination.  Then answer 13 questions at the start and end of the week.  At the start of the following week, add back in your supplements to your food and workout routine.  At the end of the second week take the test again and compare and you'll see how supplements make a difference. 

1. I experience sound, restful sleep most nights of the week
2. I have plenty of energy throughout the day
3. I have a healthy and normal appetite with very few cravings
4. I am happy with my present weight
5. I'm enthusiastic about my fitness and have plenty of energy during exercise
6. I'm good at handling stress
7. I'm satisfied with the state of my libido
8. My memory, cognition and mental acuity are good
9. I have good/full range of motion and am not experiencing joint pain
10. My muscles are strong and lean and recover quickly after exercise
11. My heart and lung capacity are strong during cardiovascular exercise
12. I have normal digestion with no stomach or intestinal issues
13. I feel that I am in good mental health, free from sadness, depression and anxiety

Answer all the questions on a scale of 1 to 10 with 1 being never and 10 always.  Be honest!  How did you do?  Let me know in the comments section of the blog.

If you want the straight dope on fueling your body with nutritious food and what to avoid, I'm here to help and it won't cost you a penny for the free advice based on my own experience and what has worked for me.  I hope you'll follow my blog and provide me with some feedback on my posts.  I'll be catering good choices that include both dietary and lifestyle changes.  So if you could use a boost to your engine, buckle up for the ride of your life and let's get started!.