Start the ‘20s With a Certified Personal Trainer at Home
If you’re one of those people who sees the start of a new year as a time to make life changes, you may be especially excited to have the chance to turn over a new leaf in a new decade. What’s on your list of New Year’s resolutions? If you’re like most people, two of the items — often the top two — are exercise more and lose weight.
If it was only that simple — to resolve to do something, and make it happen. Alas, according to numerous sources, 80 percent of New Year’s resolutions fail by February. Why? “Unless you first change your mind, don’t expect your health goals to materialize,” notes an article from U.S. News & World Report. “As the saying goes, it’s not the horse that draws the cart — it’s the oats. It’s not the gym, Pilates class or diet that will change you — it’s your mind.”
Psychology Today finds there are four common reasons New Year’s resolutions fail:
Those first three are beyond the scope of this blog, but let’s focus on overcoming the issue of having unclear goals.
Setting SMART Goals
The concept of SMART goals has been around since 1981. While the acronym has evolved to mean different things to different people, it most commonly is defined as follows:
SMART goals eliminate the issue of vagueness. The method helps push you to achieve your goals by giving you a sense of direction. Consider the “exercise more” resolution; that vague statement is one reason so many January-bought gym memberships or pieces of exercise equipment go unused once February rolls around. If you take the time to set SMART goals with respect to fitness, you’ll find having direction causes you to keep going and be successful. And once you reach your original goals, you simply go through the process again — maintaining your focus to the point where exercise becomes a normal part of your life you can’t do without.
Finding Your Why
While setting SMART goals in your quest to be among the 20 percent who keep New Year’s resolutions is one piece of the inspiration puzzle, it’s not the only one. Another important component is your why — something you need to keep you motivated and on track.
Your why is your source of intrinsic motivation, behavior driven by internal rewards that’s naturally satisfying to you. Once you have your SMART goals, Life by Grit suggests starting the process of finding your why by brainstorming: “List everything that comes to mind when you think of your goal. How will you feel? What will change about your life? What makes the goal appealing to you? What are the benefits of the goal?” Trim your list to the items that really resonate with you — and you have your why.
Here are a few why possibilities relating to an “exercise more” goal:
I think you get the idea, so now it’s time to move on to the how — finding and working with a personal trainer to help you reach your fitness goals in a timely and effective manner.
Working With a Personal Trainer
Regardless of how much motivation you have, there is simply no substitute to working with a personal trainer to achieve your fitness goals. A professional personal trainer will do a lot more than hold you accountable; he or she should be able to customize a nutrition plan and workout to meet your specific needs — and adjust course as needed based on regular reassessments.
How do you choose the personal trainer who’s right for you? Begin by deciding where you want to train. Are you comfortable in a gym setting or more interested in personal trainers that come to your home? Then, consider the following criteria:
A HuffPost article about choosing a certified personal trainer ends with this sage advice: “Above all else, trust your gut. Look for a knowledgeable and experienced personal trainer who feels like the most natural fit. That's the one to hire because [that person] will not only help you reach your goals, but will also keep you feeling comfortable, motivated and inspired throughout the process.”
Why Choose GYMGUYZ®?
Since 2008, GYMGUYZ has been providing in home training for people who are committed to fitness, starting on the East Coast. The first San Diego franchise has been operating since 2018, and there are many reasons to check it out, including the three Cs:
Most importantly, GYMGUYZ delivers results, because your fitness program is created to fit your abilities and help you reach your goals. We keep you motivated and accountable — plus we keep records of your workouts and progress so we can periodically reassess your fitness level.
Are you aware that people who work out with a personal trainer are 50 percent more likely to reach their fitness goals? GYMGUYZ can’t help you achieve all your New Year’s resolutions, but we can certainly address “exercise more” — and help you get fit for the ‘20s. Ready to go? Call us at 619-832-1656 to get started or book an in home consultation here.
Certified Health Coach
Did you know your body has the capacity of healing itself? Do you want to lose weight and not gain it back? Our divine and complex design is composed of trillions of regenerating cells. Our body is a self-healing organism, that’s what Well-Being is all about! In order for our bodies to renew themselves, regenerate, combat disease, and lose weight for real, the right conditions need to be present.
TOXINS IN OUR WORLD
We live in a very toxic world. We are surrounded by toxins and we are exposed to pollutants in our environment on daily basis. The air we breathe, the water we drink, the food we eat, the cleaning products we use and even the cosmetic products we use contain toxins.
TOXINS AND WEIGHT LOSS
Toxins prevent you from losing weight. Since most of the toxins are fat-soluble, the body stores them in the fat cells. Fat protects the vital organs, so when our toxicity levels increase, we produce more fat as a “Protective Mechanism”. This is the reason for the rebound weight-gain and yo-yo dieting.
If you want long term results and achieve a healthy weight, you have to cleanse your body and nourish it with the proper nutrition simultaneously before losing weight.
CLEANSING YOUR BODY
Cleansers have been around for a long time. There are many different programs out there and it could be confusing and overwhelming. You have to be careful in choosing one for your needs. Make sure is natural and you pick one that does not deplete you from nutrients but instead replenishes you with appropriate nutrition while cleansing.
EAT REAL FOOD VS. PROCESSED FOOD.
Get back to basics and eat more real food. Processed foods that come in containers are full of additives, chemical preservatives, endocrine disruptors, toxic metals, and other substances that are hazardous to your health.
Fruits and vegetables are high in antioxidants and help you combat free radicals and protect your body against disease and premature aging. That is why is recommended to consume nine to thirteen servings a day and to eat color variety, like the rainbow! Each color has its own healing properties when consumed.
Buy local and organic produce that is free of pesticides and chemicals when possible. Support the locavore movement or even grow your own produce by becoming an urban farmer with an aeroponic growing system.
The key is to EAT REAL AND CLEAN FOOD!
ARE YOU READY TO DETOX?
This is the perfect time of the year to start! If you are interested in learning more about cleansing and you would like to start a detox program, contact me. I can help you get started on your journey to health and weight loss.
You can search the internet for 5 minutes and find wildly different research on the benefits or dangers of caffeine intake on the body. But, the truth of the matter is, caffeine is generally safe for most people. When used properly it can be an effective productivity booster also.
It is generally accepted that it is ok for an adult to consume 400 milligrams of caffeine per day. That is about the amount in 2 small cups of coffee.
But, that being said, some adults will experience side effects from that much caffeine and should cut back. If you are sensitive to caffeine, you should reduce your intake if you experience sleeplessness, jitters, nervousness, stomach upset or a fast heartbeat.
As a rule of thumb, use caffeine sparingly to make sure it does not interfere with your body’s natural energy levels and your ability to get 7 to 8 hours of sleep per night. But, the bottom line is having a coffee or two can provide a good energy boost and there does not seem to be side effects for most people.
As with caffeine, you can find wildly different research on the benefits or lack thereof of drinking water. But, I can speak from personal experience with hundreds of clients that it can make a very positive difference in helping you fight your food cravings, and keeping you energized throughout the day.
When it comes to food cravings, most people do not realize that they are experiencing mild dehydration and are not actually hungry. If you tend to experience cravings for certain foods at certain times of the day, keep yourself hydrated and watch those cravings slip away.
Also, water will provide you an energy boost during the day. Feeling tired is usually one of the first signs of dehydration and having a glass or two of water will help perk you up. CITE
When it comes to how much water you should be drinking each day, it really depends on your activity level, weight and goals. As a trainer, I suggest to my clients to drink between 2-4 liters each day, so begin there and find what feels right for you.
Vitamin & Sports Drinks
Unfortunately, most vitamin drinks are just huge marketing hype machines. These companies will put words like “immune boosting” or make claims specific to one nutrient and its purported benefits. Unfortunately, most of these claims go well beyond conventional nutritional data. Any vitamin drinks that have purported health benefits written on the bottle, are probably not worth the $4 price tag. While you may not be doing any damage to your health with these drinks, make sure to pay attention to the sugar content- it can be as bad as soda.
Also, you surely have seen commercials’ that show elite pro athletes with eight pack abs guzzling sports drinks before, during and after their workouts, right? So why shouldn’t you drink them, too? Plain and simple, you don’t sweat and move enough. All the excess sugar from these drinks is going to result in body fat storage for you. These drinks are formulations of electrolytes and sugar to replenish the body after a long, strenuous workout or to give you a boost to get a first down with one minute left in the game. They are certainly not formulated to have with your salad at lunch. There is too much sugar in these sports drinks and you will sabotage your health and your workday if you drink them. So stay away from sports drinks, unless you are a competitive athlete, and even then, use them sparingly.
Many individuals find losing weight easier than keeping the weight off after a diet.
Why? Because short-term solutions don’t last. Successful weight loss involves a permanent lifestyle change.
So, let’s look at the top reasons why diets fail:
Inability to stick to the diet
Statistics show that 40% of the individuals quit within the first seven days, 20% last about a month and 20% last about 3 months. Only 20% stick to a diet for a longer period.
Not feeling good
Strict diets can cause mood swings, headaches, brain fog, physical and mental fatigue.
The lack of calories or the infrequent meals can cause hunger making it very challenging to follow the diet.
Restricting certain foods in addition to hunger will create the need to cheat to be successful and stick to the program.
Most of our eating takes place in a social context, we eat with family, friends, co-workers, etc. Dieters that turn down food are guilted to eat foods that they need to avoid.
Lack of results
Depending on our expectations, we can get frustrated with the amount of weight loss and the length of time is taking to lose weight.
If the diet is too rigid and complicated, most likely we will not stick to it.
Budget or Lifestyle
Our budget dictates the groceries we buy. If we have a busy life, we travel or do not cook at home, it will hinder the diet success.
Lack of variety and food choices will cause us to fail.
Consider making a positive Lifestyle change instead of going on a diet. Most diets will help you lose weight but cause you to lose nutrients and have harmful rebound effects.
There are a couple of steps that will help you achieve your weight goals permanently.
Determine why do you want to lose weight
Do you want to look better? Get healthier? Have a medical condition? or perhaps a combination of all of them? Whatever is your why, own it, know your motivation.
Decide to make small simple changes
Start by taking small steps towards a healthier lifestyle, like adopting healthier food substitutions. Make one simple change every week, this way you will be making positive choices in your nutrition and improving your overall health one step at a time.
Incorporate a support system
Having a friend, family member or a coach to provide support and encouragement will create accountability and will guarantee success in making positive changes.
Behavioral Changes – Behavioral changes are not just dietary, you need to incorporate physical activity into your routine. The best exercise for you is the one that you will do. The best probability of sticking to an exercise routine is by doing what you enjoy, so pick a sport or physical activity that you really like.
As a Dr. Sears Wellness Institute Certified Health-Coach I promote a healthy lifestyle that is build on the four pillars of Health: Lifestyle-How we live; Exercise- How we move; Attitude- How we think and Nutrition-How we eat.
Don’t overcomplicate yourself with short-term solution diets, instead, adopt simple solutions that will guarantee long-term success, make you healthier and happier.
Nothing in this article is to be construed as medical advice, nor is it intended to replace the recommendations of a medical professional.
Certified Health Coach
Building Happy Healthy Lives
The Chamber knows that healthy and happy employees are key to a productive and successful workforce. That's why we've partnered with Kaiser Permanente to bring the Get Fit 30-day Challenge to all San Diegans.
Move Your Body – Skate, dance, run, walk, hop, whatever, just move that glorious body of yours.
Sleep More – Even an extra thirty minutes can go a long way. You don’t want to end up like this guy.
Create a playlist – Music makes everything better. Use Spotify to create a playlist to fit your workout or use on of their many playlists. We’re partial to their Beast Mode playlist.
Now that you’ve got the goods, sign up for our 30-Day Get Fit Challenge starting January 8th.
By Corporate Prana
The results are in. Yoga is not only having a profound affect on people’s lives, but on business, too. Today, more than ever, organizations recognize and openly endorse the positive impact yoga is having in the workplace. Why? Because yoga is a low cost high yield proposition that works. Just like with good health- you reap what you sow- today, tomorrow, everyday, and the same is true for business. Some of the major corporations experiencing greater employee and organizational well-being and success include Forbes, Wall Street brokerage firms, Apple, Google, General Motors, Harpo, Aetna and more.
Why Yoga, why now? Beacuse STRESS is a silent killer and is responsible for over 90% of all doctor visits. In the United States alone, companies are spending hundreds of billions of dollars for employee stress related illnesses. These numbers represent a huge opportunity to create positive change for people and the workplace- building a new paradigm of well-being that is sustainable and profitable. Here are a few blended benefits that address the threat of stress from a company’s perspective:
* Reduced Health Care Claims
* Increased Job Satisfaction
* Lower Attrition Rates
* Increased Creativity
* Greater Sense of Well-being, for Self and Co-Workers
* Increased Performance
Additional Company Benefits
What Can Employees Expect to Feel?
Additional Employee Benefits
Physically Yoga is great for relieving head, neck and back strain especially for employees that spend a lot of time on a desk. It also alleviates the symptoms of carpal tunnel syndrome, restlessness, and high blood pressure. For employees who are vulnerable to injuries caused by making repetitive motions such as lifting and moving objects, Yoga is usually key in relieving the strain on the body.
Other than relieving stress, Yoga significantly improves one’s abilities to concentrate, multi-task and make sound decisions in life and business. Science also shows, those who practice Yoga also tend to have a more positive attitude and outlook in life and therefore pleasant to work with.
Corporate Prana, a San Diego based wellness company, has a simple and affordable approach for all your individual and corporate Yoga needs. With every company being unique and employee demographics changing, adaptibility is key. Our programs are customized to fit the needs of your company and employees.
Furthermore, we offer executive wellness coaching services to individuals and corporate executive teams who wish to incorporate mindfulness, meditation, stress management and emotional intelligence into their career for a more conscious leadership approach.
Other than providing Yoga classes and coaching services, we are able to design wellness spaces that provide the conducive atmosphere for practicing Yoga. Visit Corporate Prana to explore the endless benefits of bringing yoga to your life and organization.
By American Heart Association
Does your worksite offer a wellness program? If so, is your program comprehensive and based on best practices? Whether your company already has a program or you’re just getting started, the American Heart Association’s Workplace Health Solutions can help your program maximize its potential!
The American Heart Association partners with local San Diego companies to help make the most of your wellness program with the nation’s first continuous quality improvement program for workplace health. Workplace Health Solutions is completely free of charge and is being offered to help the American Heart Association improve the health of all San Diegans.
Workplace Health Solutions offers a complete suite of evidence-based tools to help you and your employees get the most out of your workplace health program. The American Heart Association’s continuous quality improvement program will help you assess the comprehensiveness of your programs and supporting workplace environment, consult expert resources on strategies for improvement, implement programs that engage employees and track progress toward ideal heart health and recognize your achievement through awards.
To learn more, visit heart.org/workplacehealth or contact your local American Heart Association office at (858) 410-3821 or firstname.lastname@example.org
Why it Matters
By Corporate Prana
Whether you’re at work, home, on the golf course, spending time with your kids or loved ones, or taking much needed time for yourself, there is an undercurrent of stress that plays in the background of your mind and body that you may or may not detect. Today, scientific research is predicting that stress will soon be the #1 Killer of lives and the workplace! Stress has reached all-time highs because people have never been taught how to manage their stress. It’s a current reality that is permeating every aspect of life and business, even children as young as 5 are saying, “I’m stressed.” If that’s not bad enough, these young people are the future leaders of families, companies, local and federal agencies so the more you can learn about managing your own stress, undoubtedly helps others manage theirs- the ripple effect is powerful!
Effects of Uncontrolled Stress
Sadly, for most people, they’re unaware of their deep underlying stressors are let alone when and where they started. Equally alarming is that they’re very aware and they don’t know how to release, restore, or renew themselves. The brain thrives on safety and efficiency so even bad habits that lessen the pain and suffering of stress put the mind and body at temporary ease. Coping mechanisms are very effective, but do little to unravel the issue to let the negative energy of the stressor release either mental, physical or emotional grip.
Some of the most common symptoms of stress are insomnia, stomach upsets, recurring headaches, irritability, diminished appetite, and difficulty concentrating, high blood pressure, anxiety, depression, doubt, uncertainty, lack of sexual drive, chronic fatigue, and more. In an attempt to take the mind off the stressful situation, some individuals, turn to food, smoking, alcohol and prescriptive (or non-drugs which in turn have a long term effect of well-being.
3 Ways to Manage Your Stress
Sailing Through Stress
Once you’ve identified your stress triggers and reactions to stress, the next thing you can add to your list as critical line item is to ‘keep up’. The stress of not having enough energy to meet the demands of your day and the strength that’s required to get through the challenges can be established as your sole focus. This alone is the magic bullet that will give you the winds in your sail, so to speak! Know that energy will be newly directed and your mind and body will respond accordingly.
Sometimes we need help outside of ourselves to deal with stress and there is no shame in that. Seeking the support from family, friends, groups, and colleagues is a huge opportunity that will pay dividends. Their positive energy will give you new found energy- their positive charge will create a positive charge in you and then it’s your job to keep going- it’s like passing the baton- you in turn will pass it along to others. Just think of how powerful this one act can be- especially if you allow yourself to receive from your children and they in turn share with their siblings or friends- home life, school life, and work life, become a healthier, happier place to be.
Technology has evolved and is very helpful when managing your daily stress. Heartmath is at the forefront of creating stress management gadgets such as the Inner Balance which can be used together with your smartphone to help achieve better focus, reduce stress and enhance an optimistic emotional state.
The emWave2 Handheld helps focus your racing mind so that you can achieve emotional balance. In addition to helping you achieve balance, emWave Pro also offers a desktop training system on stress management.
Stress is a natural part of your human experience, it allows you to develop and evolve. What’s not okay is allowing stress to take over your life. If you or your company is ready to learn more about stress management, Corporate Prana , a San Diego based company, specializes in the Heartmath product, workshops, and off site one day retreats. Managing your stress can be the single most profitable choice you can make.
By Corporate Prana
Questioning whether meditation could make your day more peaceful, profitable, while performing at your best? If so, don’t spend too long pondering as research, celebrities, and famous business leaders have already confirmed its profound effects. Meditation, with its humble 5, 000+ year history, has been growing in popularity. According to Google trends, people are searching for “Mindfulness” 400 times more today than they did 5 years ago.
Meditation and Business
The truth is, meditation is so refreshing because it’s not the perpetual an act of doing or by living life on the hamster wheel, but simply an act of being. It is an opportunity to tune in to the mind body spirit relationship and create space, connection, calm, clarity, confidence and more. These are personal and professional gifts that keep on giving and grows over time through daily practice. It also gifts organizations by being the most cost effective way to achieve strategic goals from lowering health care costs, stress in the workplace, employee engagement, innovation, talent retention, leadership succession and culture.
Stress is becoming the number one killer from immune disorders, cardiovascular, mental health, and more which is costing U.S companies approximately $300 Billion in stress related illnesses-not including the additional $200 Billion for absenteeism. Take note, these numbers don’t account for employees of all levels who come to work fragmented and fatigued and unable to perform at their best. Improving the quality of life, relationships, health, effectiveness, success and more is not only critical, it’s a timely opportunity to transform the way we live and work.
This contemplative practice is positively changing those workplaces where leaders are committed to finding solutions to curb the ever rising mental, emotional, and physical threats employees feel. Many understand the value proposition- everyone benefits greatly when employees come to work feeling healthy, happy, focused, calm, and resilient. These qualities directly translate to higher levels of performance and ultimately that means greater peace, performance, and profitability in the workplace and beyond.
Brain Benefits to Consider
There has been a lot of debate, thousands of studies, articles and research papers in the science community as to how meditation impacts the brain. Regardless of the style of meditation, it all boils down to one thing-it’s ALL GOOD. Here are a few benefits if you’re new, you need a refresher, or you want to finish the article because your brain is focused on absorbing more data.
1. Individuals who meditate tend to have increased gray matter changes in their brain. The anterior cingulate cortex located behind the brain’s frontal lobe is associated with self-regulatory processes. This means that people who meditate tend to have a healthier ability to monitor attention struggles and allow for more cognitive flexibility.
2. Scientists have also found that individuals who meditate have increased gray matter density in their prefrontal lobe region of the brain. What this means is that they, in turn, have a better ability to carry out executive functions such as planning, problem resolving and are better at regulating their emotions.
3. Meditating individuals have been found to have increased thickness in the hippocampus which is the part of the brain that governs learning and memory.
4. Studies have also shown that amygdala or part of the brain responsible for our ‘fight or flight’ reactions, reduces in the brain after meditation. This would indicate that meditation helps make one more stable, calm and collected.
5. We all have a Default Mode Network (DMN) also known as ‘Monkey Minds.’ What this means is that our brains wonder every other time. Meditation, helps us become more aware, more tolerant, less disapproving, and less reactive. This ultimately enables us to become more stable, proactive human beings.
Meditation is not a cure-all, but there is a lot of scientific evidence which shows that it is good for those who practice it regularly. And almost everyone agrees that its benefits are felt almost instantaneously after each practice. It is therefore not a wonder that huge corporates such as Google, Anderson Cooper, Apple and Target would integrate it in their work schedules.
Ways to Develop a Meditation Program
We at Corporate Prana specialize in teaching meditation in the workplace and exclusively for executive teams. Reach out when you’re ready to discuss how you can create more peace, and profitability in your life and business.