Huge Announcement

January 24, 2012 by Leave a Comment

I am excited to announce that I am now The Director of Education at In2One Wellness!

You probably know me as a Personal Trainer or as the Owner of Fitness Know How Headquarters. Which is great.

But throughout my career the driving force in my life has always been to teach people. Fitness Know How Headquarters is an example of that evolution. Through the Internet I was able to go from working with one client at a time to sharing what I know with the world (or at least the many thousands of people who’ve visited the site).

My big career goal is to lead the way in establishing an educational standard for the fitness industry. In much the same way that doctors, attorneys, and many other professionals have a clear educational path they must follow before starting their careers. Fitness professionals should have that same level of respect in the community. And clients deserve quality programs that are safe and effective and delivered by highly educated professionals.

So what does this mean for Fitness Know How Headquarters and my newsletters? You should see very little change. I might not create as many blog post and I may send out fewer newsletters. But as I continue to develop the curriculum, I’ll be able to share that information on the website and though emails. So you may not see any changes at all.

In2One Wellness is an eclectic place for well being. We offer programs for early childhood development, Active Adult Lifestyle programs for boomers, nutrition based weight loss programs, Golf specific programs for juniors through seniors (and competitive golfers), innovative group exercise classes, back pain management and much more.

My job as Director of Education is to create an accredited academy and to deliver certifications for each program. So that the quality of instruction is high and clients experience a genuine In2One Wellness experience as we expand the business into other markets.

Eventually my plan is for the academy to expand into a University that will offer bachelor and master degrees in many disciplines of human movement, nutrition and wellness.

And all of this should be done by the end of the year! Just kidding, it’s going to take many years. But is the impact that I’m going to make in this world and the legacy that I intend to leave.

This new position at In2One Wellness is simply the next step toward that goal.

I’m glad that you are part of this journey with me.

In Good Health,

 

John Preston

Director of Education

In2One Wellness

Filed Under: Announcements, Blog Tagged With: ,

2012 Healthy Eating Focus Week #4

January 23, 2012 by Leave a Comment

Welcome to week four of my ten week Healthy Eating Series, to Kick off 2012!

To date, you have learned the importance of slowing down your eating, eating in a relaxed setting and meal cadence. You’ve also learned how all three of those things will boost your metabolism.

Just to recap, your first three Healthy Eating Focuses are:

1. Slow down when you eat.

2. Create a relaxed environment while you eat.

3. Create an eating rhythm with your eating times, as opposed to eating sporadically.

I believe you will really appreciate this week’s focus!

Focus #4 – Pleasure

Enjoy what you eat.  It is common for people to make food choices that they label as “bad,” and then feel guilty about eating it.  First of all, this adds to the stress that ultimately slows down in your metabolism, as discussed in Focus #2.

Unfortunately, we are beginning to label foods as being morally good or bad.  How about taking the labels away, and allow yourself the opportunity to enjoy a food or snack that pleases you?

As Marc David explains, “Fighting pleasure means fighting our natural biology and soul design, which deeply impacts health.”

This week I encourage you to strategically include pleasurable food in your diet.  This doesn’t mean lose control and have 3 scoops of ice cream everyday.  That is why the word “strategically” is placed in that sentence above.

For example, if you love chocolate, then allow yourself a small piece of chocolate everyday.  Allow yourself that freedom to find pleasure in what it is you enjoy.  Keep the amount small, but give yourself that treat.

So that is your assignment this week.  Include pleasurable foods in your diet!

Please feel free to pass this valuable information to your friends, family, and co-workers!

In Good Health,

John Preston

Your Fitness Tutor

john@fitnessknowhowhq.com

www.fitnessknowhowhq.com

The nutrition information in this post is all the more effective when combined with a  sound fitness program. Check out my S.U.P.E.R Fitness Training Program to learn how you can live The Ultimate Health Lifestyle.

P.S. The information in this email is from Marc David’s “Food Psychology Coaching” Program. It was written by Certified Food Psychology Coach, Lisa Olona, and shared with her permission. If you like the information and are interested in learning more you can contact Lisa at lisaolona@peoriabootcamp.com

P.S.S. In the spirit of full disclosure, Lisa is a friend and associate. The link to contact her is not an affiliate link. I stand to gain nothing financially by providing you with her contact information. I’m always striving to provide you with FREE, accurate and effective information, that will help you to reach your ultimate potential. And I feel this information that Lisa is sharing serves that purpose.

Filed Under: Blog, Nutrition Tagged With: , , , , , , ,

Treadmill Sequence

January 22, 2012 by Leave a Comment

Try this fun sequence next time you’re on the treadmill to shake up your routine.  You’re going to need a set of dumbbells to get some upper body work in while you are walking. The upper body work won’t lead to a lot of strength gain but it will help to elevate your heart rate. The dumbbells should be light, 5-25 pounds depending on your strength.

Hold the dumbbells in your hands during the first part of the sequence.

Walk on the treadmill for 1 minute

                Speed 3MPH, Incline 3 degrees

The second minute you’ll perform alternating dumbbell curls

                Walk for 30 seconds with the dumbbells at your side

Then 1 minute of alternating overhead presses from the top

                Hold both dumbbells overhead as you alternate lowering and raising each arm

               Walk for 30 seconds

Then 1 minute of upright row (not alternating)

                With your palms facing your body, pull the dumbbells up to shoulder level. Leading the movement with your elbows. Your elbows should always be higher than the dumbbells.

                Walk for 30 seconds

Then 1 minute of alternating overhead triceps extensions

                Hold the dumbbells overhead in the same position as the overhead press. Alternate bending at one elbow and lowering the dumbbell behind your head, then extend back to the top.

                Walk for 30 seconds

 

Put the Dumbbells down

Now do 5 Intervals of 1 Minute of high Intensity and 30 seconds of rest.

Running

If you can run set the speed to 6MPH and leave the incline at 3 degrees. Run for 1 minute then step off to the side of the belt and rest for 30 seconds. Repeat 5 times.

Walking

If you can’t run, keep the speed at 3MPH and increase the incline to 6 degrees. Walk for 1 minute then step to the side of the belt and rest for 30 seconds. Repeat 5 times.

Cool Down

Walk for 2 minutes at 3MPH and an incline of 3 degrees

This entire Sequence will take 16.5  minutes.

Have fun and let me know what you think of this workout after you’ve done it. Leave your comments below.

 

Filed Under: Blog, Cardiovascular Exercise, Exercise and Fitness Tagged With: , , , , , , ,

Motivational and Inspirational Quotes from The Biggest Loser Season 13 Week 3

January 18, 2012 by Leave a Comment

Here are the best motivational and inspirational quotes from The Biggest Loser Season 13 – Week 3

“Be the best version of you today.”

“Why can’t you do anything you put your mind to?”

“All this time you’ve been telling yourself no, when you should have been telling yourself yes.”

“The biggest competition is the person in the mirror. Can you beat your old you?”

“This is what hard work and dedication get you.”

See you next week

 

Filed Under: Blog, WTF (Miscellaneous) Tagged With: ,

2012 Healthy Eating Focus Week #3

January 16, 2012 by Leave a Comment

Welcome to week three of my ten week Healthy Eating Series, to Kick off 2012!

I’m hoping you are becoming more aware of your eating habits, more specifically, your eating speed and your relaxation level while eating.

Just remember, a relaxed mind and body makes for a faster, more efficient metabolism.

Focus #3 – Eating Rhythm

Finding an eating rhythm (what I like to refer to as meal cadence) means timing your meals, and the frequency in which you eat breakfast, lunch, and dinner. Getting an eating rhythm in your day will set the tone and the flow for your nourishment.

Take note of your typical day.  Are your meals regular or erratic? For example, do you skp meals and/or eat too lightly early on in the day, while eating the bulk of your calories at night?

You may do this because of stress, a hectic work or home schedule.  However there are some consequences to not having an eating rhythm throughout your day.  These consequences include:

You ignore signals that your body is telling you what it needs
You ignore your true appetite and hunger
You ignore the nutritional needs of your body

This leads to:

Fewer calories burned
A weak digestive system
Metabolic deficiencies (a slow metabolism)

It can be a challenge to develop a healthy eating rhythm, but the rewards and the positive impact this will have on your overall health is well worth it.

Here is a great sample of a healthy eating rhythm:

7:00 A.M. – Meal #1 Breakfast

10:00 A.M. – Meal #2 Snack

1:00 P.M. – Meal #3 Lunch

4:00 P.M. – Meal #4 Snack

7:00 P.M. – Meal #5 Dinner

Note: All five meals should have approximately the same size portions.

 Your schedule may not allow you to eat at those times, but remember this is just a sample.  The point is to do your best to consistently eat meals at the same time every day, finding your eating rhythm.

For a healthy weight and a healthy relationship with food, slow down, relax, and find an eating rhythm.  Make your meals and meal time a priority and your body will reward you.

Please feel free to pass this valuable information to your friends, family, and co-workers!

 

In Good Health,

John Preston

Your Fitness Tutor

john@fitnessknowhowhq.com

www.fitnessknowhowhq.com

The information in this post combined with my Fat 2 Fit 56 Day Makeover will provide a great jump start for you. Make this year’s resolution a reality!

P.S. The information in this post is from Marc David’s “Food Psychology Coaching” Program. It was written by Certified Food Psychology Coach, Lisa Olona, and shared with her permission. If you like the information and are interested in learning more you can contact Lisa at lisaolona@peoriabootcamp.com

P.S.S. In the spirit of full disclosure, Lisa is a friend and associate. The link to contact her is not an affiliate link. I stand to gain nothing financially by providing you with her contact information. I’m always striving to provide you with FREE, accurate and effective information, that will help you to reach your ultimate potential. And I feel this information that Lisa is sharing serves that purpose.

Filed Under: Blog, Nutrition Tagged With: , , , , , ,

Motivational and Inspirational Quotes from The Biggest Loser – Season 13 Week 2

January 11, 2012 by Leave a Comment

Here are the best motivational and inspirational quotes from The Biggest Loser Season 13 – Week 2

“You got this way in the kitchen, and you’ll get better in the kitchen.”

“Get out of your head; focus on yourself and nothing is impossible.”

“In order to fix my body I need to fix my mind.”

There weren’t a lot of great quotes during this weeks episode. I think it has a lot to do with the fact that it’s only the second week and the contestants have yet to truly understand the impact of the changes they are making. I’m anticipated this will change as the season progresses. Stay tuned.

See you next week

 

Filed Under: Blog, WTF (Miscellaneous) Tagged With: ,

2012 Healthy Eating Focus Week #2

January 9, 2012 by Leave a Comment

Welcome to week two of my ten week Healthy Eating Series, to Kick off 2012!

So how did you do this past week with your eating speed?  Are you convinced that it’s important to slow down and give your body the time that it needs to function properly, allowing for a faster metabolism?  Did you pay attention to your personal eating speed?  Sometimes it’s just a matter of becoming aware of it.

Your focus for week #2 builds upon your week #1 Eating Focus.  Slower eating means relaxing.  Are you stressed while you eat?  For example, are you driving in the car and eating or having an intense conversation while eating?

Focus #2 – Relaxed Eating – Relax and Burn Fat

Remember, the slower you eat the faster you metabolize.

This same concept applies to eating relaxed.  If you eat when you are stressed, your body goes into a fight or flight response.  So imagine the stress your body goes through if you see a big gorilla running toward you.  It doesn’t matter if it’s something as scary as that, or if you’re simply stressed about what you’re eating.

During these moments your body doesn’t recognize the differences in what you are experiencing.  It is genetically programmed to initiate the fight-or-flight response when it perceives any stress.

When it’s in this stress mode, the metabolism slows down and even some of your digestion stops.

Here are some key points to remember about stress and eating.  These were taken from Marc David’s “Slow Down Diet.”

“Worrying about fat increases fat.  Anxiety about weight loss causes your body to put fat on and retain it.”

Slow down, relax your mind! According to Marc, you will burn food more efficiently if you breathe in more oxygen.  So relax and take deep breaths while eating.

Here are some helpful tips:

Breathe
Slow down and take your time
Create a relaxed eating environment by using candles, soft lighting, good company
Turn off your phone
Turning off the TV
Choose a restaurant with a relaxed atmosphere
Keep the conversation light and enjoyable

Try taking 10 long slow deep breaths before each meal, and after each meal.

While eating this next week really focus on creating a relaxed atmosphere, and think about slowing down and breathing.  Do this while keeping all stressors away.  You will be well on your road to a faster metabolism and an overall healthier you!

Please feel free to pass this valuable information to your friends, family, and co-workers!

In Good Health,

John Preston

Your Fitness Tutor

john@fitnessknowhowhq.com

www.fitnessknowhowhq.com

The information in this post combined with my Fat 2 Fit 56 Day Makeover will provide a great jump start for you. Make this year’s resolution a reality!

P.S. The information in this post is from Marc David’s “Food Psychology Coaching” Program. It was written by Certified Food Psychology Coach, Lisa Olona, and shared with her permission. If you like the information and are interested in learning more you can contact Lisa at lisaolona@peoriabootcamp.com

P.S.S. In the spirit of full disclosure, Lisa is a friend and associate. The link to contact her is not an affiliate link. I stand to gain nothing financially by providing you with her contact information. I’m always striving to provide you with FREE, accurate and effective information, that will help you to reach your ultimate potential. And I feel this information that Lisa is sharing serves that purpose.

Filed Under: Blog, Nutrition Tagged With: , , , , , , ,

The Biggest Loser Motivational and Inspirational Quotes

January 5, 2012 by Leave a Comment

Here are the best motivational and inspirational quotes from The Biggest Loser Season 13 Premiere

“I want to change my life.”

“I’m tired of not being the person I know I can be.”

“What are you capable of?”

“Don’t you think it’s time for you to start taking care of yourself?”

“You’re scared, but you’re on the right path.”

“I need to take some time to take care of me.”

“Every excuse that I’ve ever given myself is gone.”

“I will not let excuses dictate my health.”

“I’m heading toward the happily ever after that I always wanted.”

See you next week

 

Filed Under: Blog, WTF (Miscellaneous) Tagged With: ,

2012 Healthy Eating Focus Week #1

January 2, 2012 by Leave a Comment

Happy New Year! 

Now that the Holidays are over it’s time to refocus your energy back to your health!

I have been working with individuals that want to lose weight or struggle to manage their weight, for over 18 years now.  The media bombards us with fad diets, gimmicks, and the quickest (easy) ways to lose weight.  Yet, many people still continue to ride the emotional roller coaster of gaining weight and feeling guilty, then losing weight and feeling successful, only to gain it back again.

This needs to change for your own sanity!  During the first 10 weeks of this year I will be walking you through a step by step lesson that will help you create an emotionally healthy relationship with food and with your body.  I will give you 10 key steps that go beyond calorie counting and stressing about everything you consume.

My goal is to help you develop such an emotionally healthy relationship with food and exercise so that you’ll never have to “diet” again.  You can feel OK to eat that piece of cake at a birthday party, without the hours of beating yourself up.  You can enjoy food at an emotionally healthy level.

This is simply my thanks to you for being a committed reader, as well as, my genuine desire to make your life more enjoyable.

Here is your eating focus for the first week.  Work on this every time you eat, and you’ll start to create new habits. Enjoy!

First ask yourself, am I a fast, moderate, or slow eater?  If you answered fast or moderate, then this is really for you.  If you answered slow, you’ll learn just how much of a boost you’re giving to your metabolism by eating slowly.

Focus #1 – Eating Speed

Eating fast creates stress on your nutritional metabolism.  So if you want a healthy metabolism, slow down when you eat!

According to the “Slow Down Diet,” by Marc David, your body creates a stress response when you eat too fast.  The following things occur:

Reduced nutrient absorption
Reduced oxygen supply
Reduced thermic efficiency – your ability to burn calories
Reduced growth hormone – helps burn fat and build muscle
Reduced thyroid hormone – decreases metabolic activity
Reduced muscle mass – more flab and a slower metabolism
Reduced sex hormones – lower sex drive, low energy
Reduced kidney function – toxicity, electrolyte imbalance, water retention

You’ll also experience:

Increased nutrient excretion – loss of vital nutrients
Increased blood cholesterol – stress raises LDL
Increased salt retention
Increased cortisol levels
Increased food sensitivities and allergies
Increased oxidative stress – prematurely ages the body
Increased inflammation

We cause stress to our bodies when we eat too fast.  The body has to work harder to keep up and digest properly.  The information above is the result of this stress.  The indicators of good health; the things you want to go up, decline and vice-versa.

The lesson this week is to practice slowing down when you eat!  For the next few meals, become aware of your eating speed.  As you become more aware of the speed, start to focus on slowing down.  Give your body the time it needs to digest the nutrients properly!

Please feel free to pass this valuable information to your friends, family, and co-workers!

In Good Health,

John Preston

Your Fitness Tutor

john@fitnessknowhowhq.com

www.fitnessknowhowhq.com

If you really want to get a jump start with your weight loss this year, then check out my Fat 2 Fit 56 Day Makeover. It just might be right for you!

 

P.S. The information in this post is from Marc David’s “Food Psychology Coaching” Program. It was written by Certified Food Psychology Coach, Lisa Olona, and shared with her permission. If you like the information and are interested in learning more you can contact Lisa at lisaolona@peoriabootcamp.com

P.S.S. In the spirit of full disclosure, Lisa is a friend and associate. The link to contact her is not an affiliate link. I stand to gain nothing financially by providing you with her contact information. I’m always striving to provide you with FREE, accurate and effective information, that will help you to reach your ultimate potential. And I feel this information that Lisa is sharing serves that purpose.

 

Filed Under: Blog, Nutrition Tagged With: , , ,

Biggest Loser Motivational and Inspirational Quotes – Marathon Episode

December 7, 2011 by Leave a Comment

My first impression of The Biggest Loser having a Marathon, was that it is a ridiculously stupid idea.

 

The contestants on the show are all morbidly obese, they each have 50-200+ pounds to lose. They’ve been losing weight and exercising for about 12 weeks and now they are going to run a Marathon? It seems risky to their health and unsafe. But I have to admit, I changed my mind.

Bonnie who is 63 and due to have knee replacement surgery did not attempt the Marathon, which was a good choice.

 

Also they had a Doctor present and he pulled two other people from the Marathon to avoid any possible long term injury. Yet again another great choice.

 

So 12 of the 15 people finished a Marathon. All still with considerable weight to lose and with only 12 weeks of training to prepare. Their nutrition and exercise programs during that 12 weeks were weight loss specific and not Marathon specific. Yet they still did it.

 

What I took away from this show was that we are all capable of doing way more than we think we can. We place limits and restrictions on what we think we can accomplish, without any proof or evidence to support those limitations. Myself included.

Lesson Learned.

Here are the inspirational and motivational quotes from the Marathon episode of The Biggest Loser

“I’m coming home a brand new person. I feel so much better about myself, I’m stronger.”

“I’ve changed inside and out, so much.”

“I now believe in myself. Before I didn’t”

“I now have strength energy and desire.”

“Be a better version of yourself.”

“I’m dedicated to finish what I start.”

“I want to feel good and be healthy the rest of my days on this earth.”

“There’s no crazy gimmick, there’s no secret to it. It’s just hard work an exercise.”

“It’s just letting go of a lot of junk. It feels good to not have to carry all that extra baggage.”

“I can’t come in here and plan to change years of pain and anguish and hiding. But I can plant the seed and start breaking down all of the walls that we’ve build up over these years.”

“I’m gaining years back with every pound that I lose.”

“Anything worth getting, is worth fighting for.”

“We all have it in us, all we have to do is dig it out.”

“I’m happy and I’m healthy and I feel good.”

“A complete transformation of my mind. It’s awesome and a really good feeling.”

“Look at what I’ve done, the impossible….what a dream.”

The Marathon episode had a ton of great quotes.

 

Enjoy, see you next week for the finale.

Filed Under: Blog, WTF (Miscellaneous) Tagged With: ,
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