Four Dangerous Exercises To Avoid

Four Dangerous Exercises To Avoid

Nothing will derail your fitness goals quite as swiftly as a painful injury.

In order to stay pain-free and limber, beware of the following 4 exercises:

#1: The Slump Machine - One of the most common and easiest ways to get hurt at the gym is by using improper posture when on a treadmill, stationary bicycle, Stairmaster, and pretty much any other machine.

In order to avoid injury, fight the urge to rest your forearms on the handlebars of the bicycle or let your head and shoulders slump below your hand grips on the Stairmaster. By doing this, your shoulders and back are constantly in harm's way.

#2: The Fighting Bends - Whether stretching your body for prolonged periods of time or pulling weights down time and again, another way to injure your body is by doing exercises that don't feel good when you're doing them.

Many exercises that are likely to cause harm involve pulling weights down behind your head. Exercises like these and others force your body to fight its natural range of motion and are a fantastic way to allow your body to suffer harm when harm could easily be avoided.

#3: Twist, Shout, Scream - Here's an exercise that potentially builds up a little flexibility but that offers a lot of potential for pain. Grab a broom handle or a barbell, toss it across your shoulders, and start twisting your body.

This aggressive twisting puts an enormous amount of stress on the lower back. There are plenty of safer ways to gain flexibility in your back, so avoid this technique at all costs.

#4: The Improperly Done Dead Lift - Used as the grand finale for many weight-lifting competitions, the dead lift is the last word when it comes to brute, unfettered strength. And when the inexperienced, unprofessional weight lifter tries to take on this impressive feat, the results can be disastrous.

On top of dropping incredible amounts of weight on your body, dead lifting also offers the opportunity to ruin your back by not lifting with your legs.

Now that you know what exercises to avoid to escape unnecessary and potentially life-altering pain, what are you waiting for? Get out there and be safe!

For faster results join one of my proven fitness programs. Call or email today to get started.

Your #1 Trainer and Coach,

Dr. John Heary, CFT, SFN
http://www.MaximumFitnessSolutions.com

https://www.facebook.com/maxfitnesssolutions

Falling off the Exercise Wagon

Falling off the exercise wagon

If you are looking for an excuse to fall off the exercise wagon, the universe will provide one.

Is this you? Have you relapsed into your old unhealthy habits?

The sad truth is that nearly everyone who started off 2016 with strong fitness goals has by now given up. I sincerely hope that this is not you.

This is the cycle that happens when you fall off the exercise wagon, and here’s how to pick yourself back up:

1) First You Fall
Your fall off the wagon could take place in a single moment, or it could be the result of a drawn out process. You may fall out of exercise slowly as a result of health problems or other various life issues that spring up and monopolize your time.

Illness, vacation, holidays, changes at work or any other change in your schedule are all things that’ll get you off the wagon. Once you’re off the real damage begins.

2) Second You Surrender
There comes a point after you fall off the wagon that you simply throw your hands up in the air and give in. It may be a dramatic moment when you decide to eat anything you want, or when you begin to use food for comfort and to ease stress.

Surrender is the most destructive part of the cycle. You remove all expectations from yourself and as a result you plummet into an unhealthy realm. The progress that you’ve made toward your goals is lost and even more weight is gained.

3) Then You Hit Bottom
Inevitably there comes the moment when you hit bottom. Your body shows the new weight gain and you feel awful about it. This is a sobering moment when you see what you’ve allowed yourself to become, and you don’t like it one bit. Negative, defeated thoughts run through your mind. While hitting bottom is never a fun experience, it is a necessary one. The pain must become great enough for you to turn it around and take the control back.

4) Finally You Take Control
Now comes the good part. When you hit bottom you were out of control, now you’re ready to once again grab the reigns. You’re ready to put yourself back onto your priority list. Set healthy guidelines for your diet and get back into a regular schedule of working out.

Set specific goals for yourself that are realistic and within a set timeframe. Now get to work, reclaiming your body, your freedom and your life.

Have you fallen off your priority list, and in turn fallen off the exercise wagon?

The time has come to put yourself back on that priority list. The time has come to decide that you are worth it.

I’m here to help you do just that. Call or email today to get started on an exercise program that will change your body and your life.

Remember, life will always give you an excuse to stop working towards your goals – it’s up to you to fight back for what you truly want.

Get your free report on how to easily lose 1-2 pounds of fat per week athttp://www.MaximumFitnessSolutions.com/

Your #1 Coach and Trainer,

Dr. John Heary, CFT, SFN

https://www.facebook.com/maxfitnesssolutions

Eating Healthy While Eating Out

Eating Healthy While Eating Out

When you eat at home, you know what you’re getting.

Head to a restaurant, and it’s another story.

The ingredients, method of preparation, and portion size can easily add excess calories to your diet.

Restaurant menus have so many choices and are often full of unfamiliar terms. Is a food fried or baked? Does it come with a sauce or dressing? If you’re not careful, you won’t know answers to these questions and more until you ask them.

Before heading out to dinner tonight, here are some tips to enjoy a healthy meal.

So Many Options
When considering what to choose from dozens of options, you can easily become overwhelmed. Just as easy is to be tempted by the unhealthy choices. Thankfully, most restaurants these days include healthy options on their menus and label them accordingly.

For your main course, choose chicken, turkey, ham, or fish over beef. If it comes with a sauce, avoid creamy or cheesy sauces and go with a tomato or vegetable sauce.

Additionally, try to include a salad, fruit, or steamed vegetable, and go sparingly on dressings, cheese, salt, and butter. Instead of chips, fries, or fried rice, choose boiled rice or potatoes.

Need some extra seasoning? Leave the salt and butter alone. Instead, reach for some fresh herbs or lemon. And if the meal comes with bread, choose a whole-grain option and go with a sherbet, sorbet, or fresh fruit if you can’t say no to dessert.

Food Preparation
Menus are often vague when it comes to the way the food is prepared. If you're not sure or the menu doesn't say how the food is prepared, be sure to ask.

Remember—restaurant foods are full of fats, as fats help keep the food moist and yummy.

To play it safe and to avoid excess fat, choose foods that are grilled, boiled, steamed, stir-fried, or poached instead of fried, baked, or battered. Also, take control of your food destiny by asking that your meal be prepared with olive oil instead of butter or other fats.

When your salad arrives, opt for oil and vinegar rather than dressing. Or have your dressing on the side so you can limit the amount you use.

Terms to watch for include “lightly breaded,” “wrap,” “baked,” and “viniagrette.” These may all sound healthy but may are deceiving.

Foods that are lightly breaded are often deep-fried. A wrap may sound like a good option, but two slices of bread may have fewer calories than a 10-inch tortilla. Baked sounds better than fried, but it could possibly mean the food is baked deep-dish style and contains high-fat, creamy ingredients. While baked salmon is a good choice, baked lasagna is high in fat. And though vinaigrette dressing sounds healthier than a cream based dressing, it is mostly oil, so order it on the side.

Portion Control
Not only do portions keep getting bigger, so do the plates that hold them! With so much food sitting in front of you, it is sometimes hard to resist the temptation to eat it all—especially when you paid so much for it.

To avoid the temptation to eat unhealthily large portions, split or share the entree, then choose a soup, salad, or extra side. If you know you'll get too much food, go ahead and ask for a to-go box when you order. That way you can divide the food as soon as you get it, so you won’t have to stare at the extra food as you eat.

Know What to Look For
Knowing what to look for on a menu and what to avoid will help you choose healthier, low-fat options. If you find that your diet is lacking fruits, vegetables, or whole grains when you eat out, make up for it when you eat your other meals at home.

Remember that healthy eating is only half of the battle when it comes to losing weight.

Call or email today to get started on a fitness program designed to get you real results.

P.S. I have a special free report that shows you how to easily lose 1-2 pounds per week. You can get it at http://www.MaximumFitnessSolutions.com

You can also keep up to date on health and fitness at https://www.facebook.com/maxfitnesssolutions

Your #1 Coach and Trainer,

Dr. John Heary, CFT, SFN

Eat These 7 Snacks to Slim Down

Eat These 7 Snacks to Slim Down

Close your eyes and imagine a world in where your snacks give you the upper hand in fat loss. It sounds like a dream, but if you pay attention to the snacks you keep on hand, you can actually use them to get leaner. No, they’re not diet pills that will magically shave pounds off your physique—they’re simply healthy foods that will go a long way toward staving off hunger and preventing you from gorging at mealtime.

Ready to find out what snacks you need in your cupboard? Read on to find out!

#1: Walnuts & Almonds

All nuts are great to eat, but there is something special about walnuts and almonds. They’ve got healthy fat and protein and are exceptionally filling. Grab a handful of either, eat them nice and slow, and you’ll be able to coast to your next meal with ease.

#2: Dried Fruit

Basically all fruit is great for snacking, but sometimes the effort required for fresh fruit can be an obstacle. Don’t let time restraints or the potential for a mess keep you from downing fruit. Go with dried fruit instead and you can easily chomp on whatever fruit you choose. As an added perk, saving leftover dried fruit is as easy as closing the bag. Just be careful not to get dried fruit with added sugars, as your effort to slim down will be in vain.

#3: Peanut Butter Toast

Nuts are on the list once again, but this time it’s peanuts, and they need to be nice and creamy. A toast-sized portion of peanut butter provides a solid protein boost, and if you spread it across Ezekiel bread, you’ll get an even greater fill of protein, along with a great big high five to your taste buds. A piece of this and you’ll be off to the weight-losing race in no time!

#4: Kale Chips

You’ve spent years of your life salivating at the thought of a fresh bag of potato chips or a sleeve of crackers and cheese. Not any longer. In 20 minutes or so, you can bake up some delicious chips made from kale that will fill your need for something salty with a nice crunch! As an added perk, they’re low in calories and are the good green stuff your mom wants you to eat more of.

#5: Cold Corn & Peas

It’s a hot day and you need a snack ASAP! All you’ve got to do is peak in your freezer and toss some frozen peas and corn into a small bowl. One by one, pop them into your mouth, letting the coldness cool you off, and the vegetables’ natural sweetness gives you a flavor that is just right in bite-sized portions.

#6: Oatmeal

It doesn’t get a lot more ordinary than oatmeal, but snacks don’t always have to be exciting. A small bowl of oatmeal, mixed with a scoop of high quality protein powder, will go a long way toward keeping you from the snack machine and a lot closer to your weight-loss goals. And with a few small slivers of apple or even a few pinches of ground cinnamon, it’ll have a flavor as satisfying as it is filling.

#7: Protein Shake

Another snack that will fill you up with fat burning fuel is a simple, classic protein shake. Start with a scoop, or two, of high quality protein powder, and add water and ice. It’s quick, it’s simple and it’s effective.

Remember that fat loss comes as the result of a consistent, challenging exercise routine that’s paired with healthy eating habits. You can’t achieve the body of your dreams simply by eating a certain way – exercise is an absolute must.

Are you exercising regularly? Are you challenging yourself in each workout? Call or email me today if you answered no to either of these questions – and I’ll get you on the fast track to fitness and fat loss.

P.S. I have a free report on how you can easily lose 1-2 pounds per week at www.MaximumFitnessSolutions.com

You can also keep up to date on the latest trends and research in health and fitness at here>>> https://www.facebook.com/maxfitnesssolutions/

Drink This Not That

Drink This Not That

Changing what you drink just may be the magic weight loss bullet you've been looking for.

David Zinczenko and Matt Goulding sure think so. But then they did write the book on it: Drink This Not That. They've even gone so far as to claim that you could lose up to 32 pounds in a year just by changing what you drink.

What most people don't know is that it's a lot easier to drink extra calories than to eat it. So you really need to pay attention to what you're sipping on.

Here is a sampling of what their book has to offer. The following are 5 of the worst things to drink, followed by 5 slimming alternatives.

Breakfast
While a cup of hot coffee or a glass of lowfat milk are both great ways to start your day, beware of the smoothie trap. More often than not smoothies are closer to milkshakes than protein shakes.

Worst beverage: Smoothie King Peanut Power Plus Grape (40oz)

1,498 calories / 44g fat / 214g sugar
Drink This Instead: Smoothie King High Protein Banana (20oz)

322 calories / 9g fat / 23g sugar
Lunch
A study done at Virginia Polytechnic Institute showed that people who drink 17oz of water before sitting down for a meal ended up eating 9 percent fewer calories. Those calories can really add up over time.

Worst beverage:

SoBe Green Tea (20oz)

240 calories / 0g fat / 61g sugar
Drink This Instead: Honest Tea Organic Honey Green Tea (16oz)

74 calories / 0g fat / 18g sugar
Afternoon
When the afternoon rolls around most of us are ready for a pick-me-up. Too often these caffeinated drinks are loaded with waist-expanding calories.

Worst beverage: Starbucks Venti Peppermint White Chocolate Mocha with whipped cream

660 calories / 22g fat / 95g sugar
Drink This Instead: Starbucks Venti Caramel Cappuccino

170 calories / 6g fat / 18g sugar
Postworkout
There's no good reason to follow up a great workout with a sugar-filled beverage, even if it makes claims for quick recovery and muscle growth. After exercise your body is in need of protein, carbohydrates and potassium, so choose a beverage filled with these three.

Worst beverage: Naked Protein Juice Smoothie (15.2oz)

418 calories / 4g fat / 53g sugar
Drink This Instead: Horizon Organic Chocolate Reduced Fat Milk (8oz)

180 calories / 5g fat / 27g sugar
Alcoholic beverages
There are known benefits to drinking alcohol in moderation (one or two drinks per day) such as raised HDL (good) cholesterol, boost in bloodflow, and improved sugar metabolism. A recent study in the journal BMC Public Health reported that people who have a daily drink were 54 percent less likely to be obese. However, it's called a beer belly for good reason, since many alcoholic beverages are loaded with calories.

Worst beverage: Red Lobster Traditional Lobsterita

890 calories / 183g carbohydrates
Drink This Instead: Red Lobster Classic Martini with Gin

140 calories / 0g carbohydrates
Recent studies are reporting that most of us drink 21 percent of our daily calories. That adds up to an average of 460 calories each day. It's easy to see how these calories quickly add up into unwanted pounds.

Pay extra attention to what you drink throughout each day. Make it a habit to pass on the calorie-packed drinks and to focus on drinking lots of water.

Remember that small changes to your lifestyle over time will make the difference.

I'm always available to help - call or reply to this email to set up your free consultation.

Get your FREE report detailing body fat removal. Go here>>>http://maximumfitnesssolutions.com/body-fat-removal/

Don't Complicate Things

Don't Complicate Things

The main reason that you're not happy with your weight is because of what you eat.

It's hardly your fault.

Have you ever stopped to notice how many times you're bombarded by food marketing each day?

Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.

The question "What's for dinner?" has never been more complex than now.

Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you've fallen into the trap of the chain restaurant, the drive thru, and the take-out line.

But wait – truly healthy eating is simple.

First you need to block out the blizzard of food marketing around you.

Remember that advertisers want your money, and they don't stop to consider if the food they promote will expand your waist – that's your job.

It's safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish, steamed broccoli and a side of brown rice?

So what does truly healthy eating look like?

A healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains.

Just as importantly, a healthy meal does NOT contain:

Refined sugar / corn syrup
Fried / fatty food
Full fat dairy food
Processed food with chemical additives
Healthy Breakfast

Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:

Scrambled egg whites, sliced tomato and whole grain toast
Whole grain oatmeal, sliced fruit and a protein shake
Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg
Healthy Lunch

It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:

Dark baby greens topped with chopped chicken breast and diced tomatoes
Albacore tuna (packed in water), mixed with finely chopped cucumber over brown rice
Homemade sandwich: Sprouted grain bread with lean turkey slices, lettuce, tomato and mustard
Healthy Dinner

Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:

Grilled white fish, sautéed spinach and whole wheat couscous
Baked chicken breast, steamed broccoli and brown rice
Try the recipe for Chicken Quinoa Stir Fry below
While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation.

Your exercise routine should be challenging and should be done on a regular basis.

I know that you have more than enough in your life to think about without having to plan your own exercise routine. Leave that job to me—call or email today to get started on a personalized fitness program that will leave your body no choice but to shed those unwanted pounds.

Free Report: How to Easily Lose 1-2 Pounds per Week>>>http://maximumfitnesssolutions.com/body-fat-removal/

Don't Believe The Muffin Top Myth

Don’t Believe The Muffin Top Myth

If there's one thing that really irks me, it's seeing people led astray by the Muffin Top Myth.

These well-meaning folks devote time and effort under a faulty premise that gets them zero results.

And I get fired up!

I know that when you put your valuable time and energy into a fitness program, you deserve to see nothing less than amazing results. That's my commitment to all of my clients, and is something that I am truly passionate about.

You can see why I'd get so upset when I see people working hard without getting results.

So what's this Muffin Top Myth?

The belief that doing a magical ab exercise will shrink and flatten your waist, and will rid you of a muffin top.

Sorry, there's no such magical ab exercise.

In fact, all of the magical ab exercises in the world won't make a dent in your muffin top, as long as you continue with your current, unhealthy lifestyle.

The true belly-shrinking magic is found in improving your diet and exercise routine to promote fat loss from your entire body, including—but not limited to—your midsection.

Here's how to really get rid of that muffin top:

Shrink Your Belly Tip #1: Stop Eating Processed Foods

Everyone loves a good shortcut, right? Depends on where that shortcut takes you.

From now on I want you to think of processed foods as a shortcut to belly fat.

I wouldn't be surprised if future studies prove that the over-processing, chemical additives and high fructose corn syrup that are pumped into processed foods specifically adds fat around your belly.

If you want to shrink your belly then stay away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods.

Shrink Your Belly Tip #2: Eat Fresh, Whole Foods

Once you've cut the processed foods out of your diet, fill in the void with lots of fresh foods like:

Green vegetables
Whole, organic, seasonal fruits
Lean, hormone-free, high quality meats
Colorful organic veggies
Nuts and seeds
I know this list of foods may seem boring at first, but if you stick with it long enough, you'll grow to love the tantalizing flavors of real food.

When your diet is filled with the foods listed above, your body will quickly shed pounds and lean out.

Shrink Your Belly Tip #3: Do Challenging Exercise

The absolute best way to lose your muffin top forever is with a consistent, progressive exercise program.

Consistent: You should be exercising 3-5 times each week.
Progressive: For truly awesome results, keep your body guessing with new exercises and increasing intensity.
My exercise programs are specifically crafted to get you into the best shape of your life, and I'm fanatically passionate about seeing you meet your goal.

I'd love to hear from you! Call or email today to get started.

Your #1 Coach and Fitness Trainer,

John Heary, CFT, SFN
Certified Fitness Trainer
Specialist in Fitness Nutrition
www.MaximumFitnessSolutions.com

Top 7 Reasons To Exercise

Don’t Miss Out on These 

Are chronic excuses keeping you from the rewards of a regular, challenging exercise routine? If so then you’re missing out on much more than you realize.

Here are the Top 7 Reasons to Exercise…don’t miss out on these 

Reason #1: To Melt Fat Away

The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best known way to lose fat. Here’s what losing fat feels like:
Your pants become loose
People around you begin to say that you look great
A glance at yourself in the mirror makes you smile
Your energy levels soar
You feel amazing

Reason #2: To Alleviate Pain

Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

Reason #3: To Increase Lean Tissue

More muscle is good for many reasons. You see, muscle uses many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest—compared to a measly 9 calories per pound of fat.

When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Reason #4: To Stay Young

Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

Here’s the study in a nutshell:
Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
Once a telomere gets too short, that cell can no longer divide.
Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed mental functioning.
The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”
People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

Reason #5: To Prevent or Control Type 2 Diabetes

Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabetes, gain substantial benefits from. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to follow guidelines from their doctor before starting an exercise program.

Reason #6: To Lower Blood Pressure and Cholesterol Levels

Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:
Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
Exercise Increases HDL levels in some people—this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

Reason #7: To Feel Great

The first thing that clients tell me after starting an exercise program is how much better they feel. Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated. Exercise boosts your energy levels and makes you feel amazing.

The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.

Call or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire.

What are you waiting for? Lace up your shoes and get moving!

Your #1 Coach and trainer,
Dr. John Heary, CFT, SFN
Certified Fitness Trainer
Specialist in Fitness Nutrition
www.MaximumFitnessSolutions.com

https://www.facebook.com/maxfitnesssolutions

Boost Your Good Cholesterol

Boost Your Good Cholesterol

5 Ways to Increase Your Good Cholesterol and Protect Your Heart

Cardiovascular disease is the number one cause of death in America. Researchers estimate that someone in America has a heart attack or stroke every 25 seconds.
What can you do to make sure that you don’t suffer the same fate? Fortunately, there are numerous simple things that you can do each day to bulletproof your heart. Today, we’re going to focus on ways that you can increase your HDL or good cholesterol.
What Is So Good About It?
Your HDL cholesterol plays a very important role in your heart health. It is responsible for removing toxic fat and cholesterol molecules from your blood vessel walls and returning them to your liver to be processed.
These toxic molecules are the root cause of the plaques in your blood vessels which lead to heart attacks. This is why HDL cholesterol is called the good cholesterol.
The more HDL cholesterol you have, the better your body can remove these molecules, and the healthier your blood vessels will be.
What Should Yours Be?
With HDL cholesterol, the higher it is, the better. Women have an advantage over men as they traditionally have higher HDL cholesterol due to the hormonal differences between sexes.
Women should aim to have an HDL cholesterol greater than 50 mg/dL, while men need an HDL cholesterol of at least 40 mg/dL. These are the recommended minimums and higher is better. If you aren’t sure what your HDL cholesterol is, check with your physician.
Now that you know why your HDL cholesterol is important and what your numbers should be – here are 5 ways that you can increase your ‘good’ cholesterol.

1. Eat Fatty Fish Regularly or Take a Fish Oil Supplement
The omega-3 fats (called EPA and DHA) found in fatty fish and fish oil supplements should be an integral part of your diet for so many reasons, but most people don’t know that these special fats can also increase your HDL cholesterol.
In order to reap these benefits, you should be sure to eat at least 2-3 servings of fatty fish (salmon, mackerel, sardines, etc) each week. If you don’t like fish, just take a daily fish oil supplement.

2. Have a Drink
The media has done a very good job of muddling the beneficial effects of alcohol on your heart health by confusing people as to what kind of alcoholic drink they should have.
Fortunately, research shows that it doesn’t matter if you are drinking red wine or whiskey. All kinds of alcohol will increase your good cholesterol. This effect maxes out at 5 drinks per week, so don’t overdue it, and keep in mind that a drink is defined as 12 oz of beer, 4 oz of wine, or 1.5 oz of spirits.

3. Exercise
Regular exercise is not just a key component in keeping your waistline in check, it also helps maintain optimal HDL cholesterol levels.

4. Don’t Just Lose It. Keep It Off.
Yo-Yo dieting is one of the worst things that you can do for your HDL cholesterol. When you lose weight, your HDL cholesterol will actually go down. But losing weight, and then keeping the weight off, will cause your HDL cholesterol to rise to levels higher than before you started your weight loss journey.

5. Eat Enough Fat
Dietary fat is a powerful modulator of your HDL cholesterol. Low fat diets will ruin your HDL levels. Aim to eat a diet that is 30% of calories from fat. This will support healthy HDL cholesterol levels while optimizing other risk factors of heart disease.

Dr. John Heary, CFT, SFN
Certified Fitness Trainer
Specialist in Fitness Nutrition
www.MaximumFitnessSolutions.com

https://www.facebook.com/maxfitnesssolutions

Do You Make These 5 Fitness Mistakes?

Do You Make These 5 Fitness Mistakes?

Stroll through any gym and you'll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain crazy.

Maybe you even make a few of these mistakes yourself.

By avoiding these common blunders, you'll put yourself on the fast track to results.

Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight 
The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren't able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions, but won't force you to sacrifice form.

Mistake 2: You do the same routine 
You may have noticed that most people do the same exercises each time they visit the gym. Maybe you've been doing the same exercise routine as long as you can remember - if it isn't broken then don't fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Mistake 3: You don't warm up 
Most people consider warm up time to be wasted time - they'd rather jump right into the heart of the routine. What they don't realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Mistake 4: You use bad form 
Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren't concentrating on the exercise, or you're trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you'll avoid injury and will reap the full benefit from each exercise.

Mistake 5: You workout alone 
People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn't it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with me, your trusted source on fitness.

I am passionate about seeing my clients achieve results - without wasting time, energy and effort on mistakes.

Don't know where to start when it comes to exercise? That's where I come in.

Call or email me today and we will get you started on the exercise program that is right for you.

Your #1 Coach and Trainer,

Dr. John Heary, CFT, SFN

Certified Fitness Trainer

Specialist in Fitness Nutrition

www.MaximumFitnessSolutions.com

https://www.facebook.com/maxfitnesssolutions

Do You Have the Stubborn Fat Blues?

Do You Have the Stubborn Fat Blues?

Every year at about this time frustrated people around the globe look in the mirror and realize that their waist is larger, hips are wider, and their New Year’s resolve has fizzled.

So what do you do about the stubborn and seemingly permanent fat?

Sink into a depression?

Well, the easiest thing to do is to throw a pity party. Then before you know it your feelings of self pity begin to snowball into a full blown case of the Stubborn Fat Blues.

How do you know if you have the Stubborn Fat Blues?
Your pants are tighter today than they were a year ago
You’ve tried to lose weight only to fail.
You feel trapped.
You’re close to giving up on yourself.
If you can relate to any of the above statements then you have the Stubborn Fat Blues—quite an unpleasant condition to have.

Fortunately, there is a cure.

It all starts with your mind. The thing about the Stubborn Fat Blues is that it affects your mind more than anything.

You see, your mental state is critical in determining your shape and size. When you focus on all of the things that you hate about your current body like the size of your thighs, the shape of your butt, or the way your belly looks then you’re putting all of your energy on the negative.

The more you think about how unhappy you are, the unhappier you will become.

Makes sense, right?

So instead of wallowing, use the following techniques to conquer the Stubborn Fat Blues:

1. Take it one battle at a time.
You may have 20, 50 or 100 pounds to lose before you reach your ideal weight—and, boy, that can be overwhelming. The truth is that weight loss like that won’t happen overnight—it takes months of dedication. It’s no wonder so many people simply give up.

Don’t worry about winning the entire war today, instead focus on conquering one battle at a time. Take it one meal at a time, and one day at a time. A healthy meal, a good workout and you’ve won a battle. Remember, 100 pounds is broken down into 350,000 calories. Sure, that sounds like a lot, but all you have to do is focus on burning more calories than you take in today – in the end weight loss will be inevitable.

2. Use a trigger.
How many times throughout your day do you find yourself plagued with negative thoughts? I’m too fat. I’ll never look as good as I used to. I’m not attractive. Yikes! Thoughts like these will ruin your chance at regaining your figure—they are total momentum killers.

Here’s what I want you to do. Whenever a negative thought enters your mind instantly do the following:
Breathe out and squeeze your abs for 5 seconds – 3 times
Throw away any junk food within arms reach
Plan to exercise that day
Make negative thoughts a trigger to take positive action toward your goal—the results will amaze you.

3. See what you want.
If you have weight to lose, mirrors are a nightmare. Every lump and pouch seems to jump out with alarming illumination. And it doesn’t help that most of us see things as worse than they really are.

When was the last time that you closed your eyes and pictured the body that you wished you had? It may sound hokey, but I’m serious. Your mind is very impressionable, and when you bombard it with only the negative then you will be stuck on that image.

Take time each day to visualize your ideal body. Close your eyes and put yourself in that ideal body – feel what it feels like to be fit and attractive. This exercise is a powerful way to fixate your mind on your goal in a way that will leave you no room for failure.

4. Get serious.
Sooner or later you will decide that you are fed up with the Stubborn Fat Blues. You will decide that your health is important. You will decide that you deserve to look great. And you will do what it takes to achieve amazing results.

The best way to ensure that your motivation stays strong—and that your goal is met—is to get on a fitness program that actually works. If you need help finding the right program for you – I can help.

Together we will identify your goals, find workout programs that you enjoy and create a routine that works with your schedule. It’s that simple.

Contact me today for a consultation and to learn more about the different fitness programs available to you.

Then you can say goodbye to the Stubborn Fat Blues—forever!

Do You Believe This Belly Fat Lie?

Do You Believe This Belly Fat Lie?

So you want to get rid of some belly fat.

And you can't help but be on the lookout for that magical exercise that will give you flat abs once-and-for-all.

I'm sorry to burst your bubble of hope...

But all the ab crunches in the world won't make a dent in your muffin top, as long as you continue with your unhealthy lifestyle.

This isn't a cutting edge discovery. In fact, by now it's common knowledge that spot reduction is a myth.

And yet, time after time, I'm asked to reveal the exercise, or exercise machine, that gets rid of stomach fat.

There is no such magical exercise.

The magic is found in altering your diet and exercise routine to promote fat loss from your overall body, including - but not limited to - your midsection.

Here's how to really get rid of that belly fat:

Flat Belly Tip #1: Cut Out Processed Foods
You know how Disneyland has the FastPass tickets that allow you to cut to the front of the ride lines?

Consider processed foods as a FastPass ticket to belly fat.

I wouldn't be surprised if future studies show that the over-processing, chemical additives and high fructose corn syrup that are pumped into processed food specifically adds fat around your belly.

If you want to lose pounds then stay away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods.

Flat Belly Tip #2: Eat Fresh, Whole Foods
Once you've cut the garbage out of your diet, fill in the void with fresh foods such as:

Green veggies
Whole fruit
Lean, high quality meat
Colorful veggies
Whole grains, in moderation
While these foods may seem boring at first, stick with it long enough and you'll grow to love the unadulterated flavor of real food.

Eating a diet filled with the foods listed above will give your body all the nutrients it needs to shed pounds and lean out.

Flat Belly Tip #3: A Consistent, Challenging Exercise Program
The absolute best way to fight the battle of the muffin top is with a consistent, challenging exercise program.

Consistent: You should exercise 3-5 times each week.
Challenging: If you want to see results then keep your body guessing with new exercises and varied intensity.
My exercise programs are specifically crafted to get you into the best shape of your life.

I'd love to hear from you. Call or email today to get started.

Create a New You in 3 Steps

Create a New You in 3 Steps

Are there things about yourself that you'd like to change?

Your weight, your habits, and maybe even your outlook on life?

We are trained to think that change is hard, that it takes time. But it really doesn't have to be.

I'm here to argue that lasting change happens in an instant.

I understand that this goes against mainstream belief. Most people believe that change has to be a struggle. We expect to try and fail numerous times before ultimately giving up or succeeding.

Think about this - how many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to happen.

What is it in your life that you want to change? Do you have inches to lose? Do you have preventable diabetes? Do you have a pair of skinny jeans that you want to fit into?

What is keeping you from making this change in your life?

According to professional speaker and author, Tony Robbins, it's the preparation for change that takes times. In the end there's a single instant when the change occurs.

Here are the 3 steps to instantly create a lasting change and a new you.

Step #1: Believe that something must change.
Do you sort of want to get into shape, or do you absolutely have to lose the weight? Does dropping a few pounds sound good, or is living another day in your current body simply unbearable? In order to make a lasting change you must believe wholeheartedly that things must change.

Step #2: Believe that you must change it.
It is vital that you take full responsibility in making the change rather than assigning responsibility elsewhere. Sure, others may help you, but in the end you are the one who is going to make it happen. You have to want this change enough to make it your personal mission - no one else can do it for you.

Step #3: Believe that you can change it.
Don't let past failures get you down. The truth is that you are capable of amazing things when you put your mind to it. Believe that you are able to lose weight or to make any other positive change in your life.

Why do most people fail to make change stick? They rely on willpower. This works for awhile, but you'll soon revert back to what's comfortable. The solution?

Change what you are comfortable with.

People are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don't want and pleasure with the behavior that you do want.

You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise.

It's time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack. Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.

You are capable of making big changes in your life. Start by contacting me for your no obligation fitness consultation.

Remember, change happens in an instant.