How To Succeed With Your Fitness Goals

For those of us who are in the fitness world, especially those of us who compete, there is so much structure to our regimens that it is easier to keep ourselves in line. We are conditioned to keep our blinders on and stay the course with food and training. But those who are not immersed in the world of fitness and bodybuilding tend to struggle more with a regular regimen. If no specific fitness or health goal is defined, people tend to zigzag with their regimens, adding more unscheduled fun meals, more alcohol, and more missed trips to the gym.

If you are one of those people who tend to fall off track more easily, there are some guidelines which you can follow (listed below) which will help to keep you in line. More importantly, however, you need to remind yourself WHY holding yourself accountable is beneficial. When you hold yourself accountable, you stoke a fire that propels you towards your health goals. By staying on track, you develop a “can-do” attitude which extends into all areas of your life.

Do somethingHere are some tips on how to keep you on track with your eating habits and exercise plan.

1. Train with a trainer. When you work out with a trainer, you become accountable to that trainer. You need to show up and do the work!
2. Train with a friend. Similar to training with a trainer, when you and a friend agree to meet for a workout, you hold each other accountable. I always recommend setting a day and time and then prohibiting each other from cancelling, no-showing or rescheduling.
3. Prep and pack your food in advance. Prepare your day’s food the night before and store it in individual serving containers so that you can easily pack them into a bag the next morning.
4. Keep junk foods and snacks out of your kitchen. If you have tempting foods in your kitchen, you risk sabotaging your own efforts to stay on a healthy eating plan.

Remember that you can maintain focus on healthy patterns. Keep your eye on the prize!

The Bottleneck: Breaking Through From National To Pro

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Every single year I watch nationally qualified competitors duke it out onstage in hopes of finally making it through the bottleneck and achieving Pro status. Some competitors get smacked down repeatedly, yet keep hitting the national circuit for so long that they must compete against new blood, further limiting their chances. There are times when I shake my head in wonder over the outcome of a national or Pro event when individuals who clearly should have been in first callouts were neglected. I know that feeling all too well because it has happened to me a number of times. Every year the national level events get bigger, which results in even more pressure and more competition to get through that level and into the big wide world of Pro status. When a competitor finally gets pushed out of the bottle and glides into Pro waters, he or she will bask in it, enjoying the victory, but the majority of Pro competitors soon discover that becoming a Pro doesn’t mean that life will become any easier. If anything, it becomes more difficult, because the bar is set much higher.
fish in a bowl
Those of us who compete live in a bubble. In fact, I will go as far as to say that when we escape the bottle, we end up in a fishbowl instead of open water. Please don’t interpret this to mean that I lack appreciation for being a Pro, because it is indeed a great honor. But the world at large is a vast ocean which bodybuilding leagues really don’t connect to, similar to the artificial environment which a bowl provides for a pet fish. Bodybuilding is its own world, and though I may love it, I also know that it won’t make me a superstar. Even the biggest bodybuilding legends (except for Arnold) don’t have the full global recognition which they deserve, because bodybuilding is such a niche industry. The only bodybuilders who are household names are the ones who became thespians.

I will admit that when I finally got my Pro Card (after 14 Pro qualifiers), I was relieved and ecstatic because I had finally reached a goal I had set for myself. However, I also fully realize that it wasn’t entirely up to me when or if I would ever get that card, so I always tried my best not to berate myself when I fell short of that Pro card goal. A number of competitors who have been on the national circuit for a very long time have built up a tremendous following on social media channels and have so much power and influence, yet they sell themselves short because they focus on the Pro Card chase as a singular goal. These are precious gems whose shine is only dulled by the disappointment they experience when the sport of bodybuilding edges them out of the winners’ circle.
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If you have been competing for a very long time and are getting weary from slipping in national placings or just missing that Pro card too many times, it’s time to take a good look at where your passion truly lies. If your true passion lies directly in the experience of stepping onstage, then by all means continue. However, if you are broke, exhausted, sore and dejected, and you have a true passion beyond the stage for inspiring others to reach fitness goals, then why not BREAK the bottle and swim into the wide ocean? If you build a name, a brand, and a following, you can establish a presence in the real world which will enable you to impact others in the truest sense. In addition, you might stand to make some decent money from nurturing your passion for fitness. Honestly, how much money have you made from competing? Just saying.

My Nutrition Coach Certification

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Despite the fact that I am a fully licensed and board-certified physician, and also hold a Bachelor’s Degree in Exercise Science, I realize that some people get hung up on specific certifications. My education covered nutrition in exhausting detail, which is why I am able to customize meal plans for clients and patients based on a myriad of factors. However, I also obtained a Nutrition Coach certification from NAFC to fortify the credentials I already had.

For those of you who are curious about the course, here are some details:

NAFC’s Nutrition Coach Foundations delivers scientifically-based nutrition education so health and fitness professionals can better serve their clients.

Develop the skills, knowledge and abilities to successfully work with clients seeking goal-based nutritional guidance.
Gain an occupational advantage with enhanced education and a credential to differentiate you from your competition!

NAFC’s Certified Health & Fitness Coaching course blends sound basic science with the latest in nutritional science along with proven coaching skills to help you successfully guide your clients toward better health, better performance, and a better body!

In Section I of this course, you’ll get a strong introduction to the basic sciences; in Section II you’ll become immersed in the field of nutritional science; in Section III you’ll learn about the art & science of being an effective coach; and finally in Section IV you’ll go through a step-by-step set of instructions on how to implement nutritional coaching competently & profitably (including over 30 pages of questionnaires and assessment tools to use with your clients).

No other nutrition certification puts all of these components together. No other nutrition certification was written by a physician with over 35 years of experience in the areas of nutrition, fitness, personal training, anti-aging medicine, and performance enhancement.

The National Association for Fitness Certification was established in 1992 to provide scientifically-based, standards-focused education and training for Group Fitness Instructors, Personal Trainers, and Wellness Consultants. The NAFC’s combination of demanding standards, practical application of scientific principles, and affordable program pricing have defined it as the most rapidly-expanding certifying organization in the industry today.

The NAFC was established by a forward-thinking group of fitness professionals, representing expertise in fields including Exercise Physiology, Adaptive Physical Education, Medicine and Nursing, and Professional Coaching. Their desire was to enhance current fitness certification standards by providing access to convenient and comprehensive – yet practical and affordable – education and skills.

The NAFC follows guidelines established by the American College of Sports Medicine, emphasizing practical information with respect to a comprehensive knowledge base.

Royal Sport Ltd. Ultra Clean 100 Whey Protein

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From the makers of Cellucor comes Royal Sport Ltd., a sports supplement line which is sold exclusively through GNC. Royal Sport Ltd. has a number of products in their lineup, but the newest product is the Ultra Clean 100 Whey Protein. Ultra Clean 100 is gluten free, and contains NO Yeast, NO Wheat, NO Preservatives, NO Added Sugars, NO Hydrogenated Oil, and NO Artificial Colors, Dyes, or Fillers. One scoop of this clean whey protein delivers 20 grams of protein and 100 calories per scoop. This protein mixes so beautifully well that I have NEVER had an issue with shaking it up in a mixer cup. You will never need to use a blender with this protein!

I have tried all of the flavors and truly love them all. They are:

Chocolate Cupcake – This is a very rich chocolate, and I absolutely love it. All you chocolate fiends out there will be very happy with this flavor!

Cinnamon Bun – I love the subtle hint of cinnamon which comes forth in this flavor. It’s not over the top, but you will definitely be able to taste the cinnamon as you drink this.

Vanilla Cream – This is a great vanilla, very creamy with excellent and true vanilla flavor.

Ice Cream Sandwich – This is my favorite flavor in the lineup. It reminds me exactly of the slow churned, super creamy, almost frothy consistency of the ice cream which is found in a really good, old-fashioned style ice cream sandwich. The mouth feel on this one is outstanding and definitely tricks your palate into believing that this is a decadent, fat laden ice cream shake.

I encourage you to try this fantastic protein!

I Will Be At The Muscle And Performance Booth At Olympia This Week!

Muscle & Performance

Come to the 50th Anniversary of Olympia! I will be at the Olympia Expo on Friday, September 19th, and Saturday, September 20th, working at the AIM Publications booth, which features magazines like Muscle & Performance, Oxygen, MuscleMag, and Black Belt. Be sure to stop by to say hello, and get some free magazines!

2014-OLYMPIA

Here we are at the AIM booth from the Arnold Sports Festival earlier this year:

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And from last year’s Olympia:

Olympia 2013

Royal Sport Ltd. Burn Review

RS Burn
Burn is Royal Sport Ltd.’s thermogenic fat burner, but it also has water shedding properties thanks to cranberry, dandelion, and holy basil. This fat burner is more stripped down than others on the market, providing a cleaner option for individuals who still want the effects but with fewer ingredients. Burn contains caffeine anhydrous, bitter orange extract, N-acetyl-L-tyrosine, niacinamide, cyanocobalamin, cocoa seed extract, and griffonia. The result is a capsule which provides sustained energy without jitters or increased heart rate.

RS Burn IngredientsI have tried a LOT of fat burners on the market. A few are notorious for producing jitters, dizziness, headaches, or nausea, but some people tolerate them quite well and prefer a wired, zingy effect. Most people, however, prefer to take a fat burner which produces a sustained boost in energy that doesn’t clobber them over the head. The best way to describe the way that Burn makes me feel is to compare it to a very smooth plane takeoff, a flight with zero turbulence, and a smooth landing on the tarmac. Even when I take a second capsule of Burn, I never run the risk of getting the jitters.

All in all, Burn is a great product for providing a boost of energy that is completely manageable and pleasant, along with a great sense of well-being and excellent focus.

Royal Sport Ltd. Target Review

Target is a supplement made by Royal Sport Ltd. which is designed to control appetite and cravings, elevate mood and promote weight loss. It contains Garcinia Cambogia, Green Coffee Bean Extract, Raspberry ketones, and Griffonia. It can be stacked with other products in the Royal Sport line for enhanced results. I have only used this product alone, and personally haven’t noticed much in the way of fat loss, but my food cravings are almost completely eliminated, which I hadn’t expected at all. I honestly think that, for me, Target would work best when stacked with other products in the Royal Sport line because my body is just acting stubborn. However, many people have reported amazing results while using Target alone, proving that what works for some people might not work for others.

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I love the fact that Target is stimulant free yet offers fat loss and metabolic benefits for people who want to push themselves over the edge and reach their fitness and wellness goals. It’s certainly worth adding Target to a weight loss or fat loss regimen!

One last thing: I ADORE Royal Sport packaging! It’s low key yet distinctive, and it features my favorite color! I love the rubberized lids too.

Royal Sport Ltd. Charge Review

Charge Strawberry Kiwi

I am a big believer in supplementation with branched-chain amino acids (BCAA) and silk amino acids (SAA) and have tried many brands out there. I can honestly say that I notice a pronounced difference in my post-workout recovery periods when I use Royal Sport Ltd. Charge BCAA-SAA Blend. Charge delivers 5 grams of SAA’s and 4 grams BCAA’s per scoop, and dissolves beautifully in water. Ever since I began using Charge as my BCAA-SAA, I have noticed a dramatic decrease in the amount of delayed onset muscle soreness from my workouts, especially when I engage in extremely intense leg days or delt days (I’m trying to build up my shoulders). I used to wince when walking downstairs the day after pounding legs, but these days, I don’t get that breathtaking soreness. It almost messes with me because I almost welcome that feeling of wobbly, wrecked legs!

What about the flavors? I absolutely love the Raspberry Lemonade and Fruit Punch flavors and could drink them all day without being overpowered by sweetness. I guess I am a bit of an oddball because I don’t want overly sweet flavors, especially when I am consuming something throughout the day. The Raspberry Lemonade flavor has a good balance of raspberry and lemon flavors and is really refreshing when put on ice. I also really like the Strawberry Kiwi flavor but sometimes find that this flavor gets a bit too sweet when I drink it throughout the day, so I just add more water to dilute it a bit and it’s fine. Though I like the Blood Orange flavor, it isn’t my favorite, but that’s just personal preference. I tend to get very tired of orange flavored products very quickly. Case in point: in a rare moment of soda consumption, I chose Orange Fanta Zero, and after about three sips, I was tired of the orange flavor. If you love orange flavor, then you would probably love the Blood Orange, but it’s just okay for me.

Overall, Royal Sport Charge is a superior product with great flavors!

You can find Royal Sport Ltd. products at GNC stores and through GNC.com:

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