Healthy Eating Focus 2012 Week #7

Welcome to week seven 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 six focuses, they are:

1. Slow down when you eat.

2. Create a relaxed environment while you eat

3. Create an eating rhythm with your eating times, (meal cadence)

4. Feel pleasure as opposed to stress with your food choices

5. Eating for nourishment

6. Awareness at Meals

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

Focus #7 – Quality of Food

It is important to make sure you are eating high quality food!  By quality food I mean food that is nutrient dense.  This nutrient dense food helps to regulate your appetite and prevents overeating.  Food dense in nutrients includes fresh food with no added chemicals or preservatives.

Nutrient dense foods signal the brain that we’ve received our nutritional requirements sooner than non-nutrient dense food. Therefore we are satisfied before we start to over eat.  These nutrient dense foods naturally regulate our appetites, because our bodies are inherently accustomed to eating them.

Eating foods that are processed or not fresh leads to:

  • Decreased nutrient density of food

  • Decreased nutrition for the body

  • Increased food cravings

  • Increased appetite

It is very difficult to address your weight, nutrition, fitness and health concerns when the quality of food that you eat is poor.  You are working against yourself by leaving your body feeling unsatisfied.

So this week focus on eating more fresh fruits and vegetables, whole grains, and lean cuts of meat (fish and poultry)!

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.

2012 Healthy Eating Focus Week #4

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.

2012 Healthy Eating Focus Week #3

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.

2012 Healthy Eating Focus Week #2

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.

Biggest Loser – Motivational and Inspirational Quotes From Season 12, Week 7

Here are the top Motivational and Inspirational quotes from this weeks episode of The Biggest Loser

“It’s the first step in getting myself stronger…to move on.”

“Work with what you’ve got.”

“There is magic around every single corner, you just have to go look for it.”

“Anything that you want, you can achieve. You just have to look for it and work hard to get there.”

“This is good, I’m happy.”

“That 15 pounds is gone, and that’s priceless.”

“I have to make myself responsible for my outcome.”

See you next week!

Biggest Loser – Motivational and Inspirational Quotes From Season 12, Week 6

This was the Halloween Episode

Here are a couple of interesting facts from this week’s show.

1. Each year 20 million pounds of candy corn is sold.

2. The average American eats 24lbs. of candy per year.

OK Here are the Motivational and Inspirational Quotes from this weeks episode of The Biggest Loser

“When an issue comes, deal with it, don’t ignore it.”

“The more you suppress your feelings, the more damage you do to yourself.”

“I’m in this for the long haul.”

“I want you to think about what motivates you, that’s your fuel, that’s your drive.”

“This is going to be a way of life; changing who I am and my perception of myself that’s what this is all about.”

“Exercise has become my new fuel, my motivation, the most amazing felling to ever have.”

 

Enjoy Halloween. See you next week!

Splenda – Should You Consume It?

One of my clients asked me an important question today. “Is Splenda OK fo my diet?” And here was my response. “For now. Eventually you shouldn’t eat any artificial sweeteners. I’ll do a little research on Splenda and get back to you.”

My reason for saying “For now..” is that I know he is making a commitment to change his nutrition and lose some weight. He wants to use the Splenda in his coffee. By reducing calories when he consumes coffee it will help with his goal of losing weight. I’m hoping that the success he’s about to experience will build some momentum to make some other changes, including not using artificial sweeteners.

The reason I’m against the use of Splenda and other artificial sweeteners is because they are “artificial”. I’m a proponent of eating whole and natural food.

But the reason that I didn’t give him an absolute no is because I’ve spent very little time researching Splenda. So I decided to keep my word and do a little research. Here is what I learned.

Splenda is the brand name of a chemical called Sucralose. Sucralose was discovered in 1976 by scientists while researching ways to use sucrose as a chemical intermediate in non-traditional areas. They found the compound to be exceptionally sweet.

Sucralose is a molecule of sugar chemically manipulated to surrender three hydroxyl groups (hydrogen + oxygen) and replace them with three chlorine atoms. Natural sugar is a hydrocarbon built around 12 carbon atoms. When turned into Splenda it becomes a chlorocarbon, in the family of Chlorodane, Lindane and DDT (pesticide).

Here is its chemical name – 4,1′,6′-trideoxygalactosucrose,

Sucralose has been accepted by several national and international food safety regulatory bodies, including the U.S. Food and Drug Administration (FDA), Joint Food and Agriculture Organization / World Health Organization Expert Committee on Food Additives, The European Union’s Scientific Committee on Food, Health Protection Branch of Health and Welfare Canada, and Food Standards Australia-New Zealand (FSANZ). Sucralose is one of two artificial sweeteners ranked as “safe” by the consumer advocacy group Center for Science in the Public Interest. The other is “Neotame”. According to the Canadian Diabetes Association, the amount of sucralose that can be consumed on a daily basis over a person’s lifetime without any adverse effects is 9 mg/kg/day.

In determining the safety of sucralose, the FDA reviewed data from more than 110 studies in humans and animals. Many of the studies were designed to identify possible toxic effects, including carcinogenic, reproductive, and neurological effects. No such effects were found, and FDA’s approval is based on the finding that sucralose is safe for human consumption.

So, with the approval of all of those agencies Splenda must be safe? The truth is, we just don’t know yet. There are no long-term studies of the side effects of Splenda in humans. The manufacturer’s own short-term studies showed that very high doses of sucralose (far beyond what would be expected in an ordinary diet) caused shrunken thymus glands, enlarged livers, and kidney disorders in rodents. (A more recent study also shows that Splenda significantly decreases beneficial intestinal flora.)

Since Splenda has been on the market, no independent studies of sucralose lasting more than six months have been done in humans. Of those trials that were done, none were very large — the largest was 128 people. So, what happens when you’ve used sucralose for a year, or two, or ten?

Evidence that there are side effects of Splenda is accumulating little by little. Sucralose has been implicated as a possible migraine trigger, for example. Self-reported adverse reactions to Splenda or sucralose collected by the Sucralose Toxicity Information Center include skin rashes/flushing, panic-like agitation, dizziness and numbness, diarrhea, swelling, muscle aches, headaches, intestinal cramping, bladder issues, and stomach pain. These show up in the people who have an allergy or sensitivity to the sucralose molecule. But no one can say to what degree consuming Splenda affects the rest of us, and there are no long-term studies in humans with large numbers of subjects to say one way or the other if it’s safe for everyone.

Now for some information on how consuming Splenda can help with weight loss.

Eating sugar shoots our blood sugar levels up and triggers a spike in the hormone insulin, which is needed to prep our cells to absorb the sugar. If there are no other nutrients to sustain our blood sugar level, it crashes as quickly as it rises — and we crave another hit. This is how sugar addiction begins.

Moreover, sugar floods us with pleasure by stimulating the release of the neurotransmitter serotonin, and probably other mood-elevating substances.

And so our brains have learned over time to equate the taste of “sweet” with a rapid infusion of energy and pleasure. Even now when we eat sweet foods, special taste buds trigger enzymes that prime our brain to anticipate this extra boost. With a balanced diet and a healthy metabolism, a calorie–control mechanism kicks in after a few minutes to regulate the desire for more food, including the satiety hormone leptin. But with too much sugar, we eat and eat and can’t get satisfied.

So even if the “Sweet” taste comes from a zero-calorie artificial sweetener, our body still responds with increases of insulin. This allows the body to store extra calories (fat) more easily. Plus you’ll be more likely to turn to more food, more quickly to fill the hunger that wasn’t satisfied by the sweet tasting food.

So do I recommend the use of Splenda? NO!

I know that there are many legitimate an well meaning organizations that have deemed Splenda safe.

But if you want to be healthy then I advocate a nutrition plan consisting of whole and natural foods. And Splenda is not natural.

If you want to lose weight then I recommend avoiding sweet foods, natural or otherwise. Even if the sweetness comes from a zero-calorie source, the body still reacts the same physiologically. Making weight loss more difficult.

The information in this post is from the following sources;
www.wikipedia.com
www.womentowomen.com
www.holisticmed.com/splenda

Harvard Study Reveals How Certain Foods Effect Weight

Last month Harvard released a study on how certain foods affect weight. There is some really important information that you need to know if you’re going to be successful in losing weight. This study confirms some of the things that I’ve believed for years, but were scientifically yet to be supported. This study also challenges many current weight loss approaches.

First of all this is a large and significant study. This study was conducted by one of the leading and most respected educational institutions in the world. The researches followed more than 120,000 men and women in their 30’s, 40’s, and 50’s for over 20 years. They looked at various foods and drinks, as well as exercise, sleep patterns and other lifestyle choices and the impact that each has on affecting weight gain.

This study is based on a large number of people, followed over time, and it showed that there are particular types of food that are contributing more than others to the obesity problem (and there are some that protect against weight gain).

Here are the primary culprits.

Every additional daily serving of potatoes pushed up the scale by more than a pound every four years. But the type of potato is important. French Fries added 3.35 pounds and potato chips added 1.69 pounds.  And that’s only over a four year period. Over a forty year period, say from the age of 20 to 60, that’s 33.5 pounds from french fries and 16.9 pounds from potato chips. Eat both and you’ll gain 50.4 pounds in forty years. That’s Obesity!!!

Also every extra serving of refined grains, such as white bread added .39 pounds in four years. That may not sound like much. But statistically it’s the same as eating sweets and deserts.

Conventional wisdom has been that you should eat everything in moderation and just reduce your total calories; without paying attention to what those calories are made of. We need to re-think conventional wisdom. Refined carbohydrates cause blood sugar and insulin to surge. Which makes people feel less satisfied and eat more.

A surprise from the study is that yogurt helped to keep off nearly a pound of fat over a four year period.

Those you exercised more gained nearly 2 pounds less every four years than those who exercised the least.

People who slept less than six hours or more than eight hours were more likely to gain weight.

Now this study did have some limitations. The precise “serving size” varied among foods and relied on the participants memory and honesty.

But the study is based on a large number of people followed over time, and it shows there are particular types of good and are contributing more than others to the obesity problem.

The finding adds to the growing body of evidence that getting heavier is not just a matter of “calories in, calorie out” and that the mantra “Eat less and exercise more” is far too simplistic.

All foods are not equal, and just eating in moderation is not enough. The findings help to explain why many people put on weight little by little over the years without even realizing. Just by picking the wrong combinations and portions of foods and making unhealthy lifestyle choices, you can imperceptibly pile on the pounds as the years go by. Eventually becoming overweight or even obese.

So what can you do?

1. Eliminate or severely reduce potatoes (especially french fries and potato chips)

2. Eliminate or severely reduce refined grains (especially white bread)

3. Get between 6-8 hours of sleep every night

4. Exercise almost every day (if you don’t know what to do, I’ve got programs to help and you’re already on the site)

5. Eat Yogurt (This is a tough one for me because I’m not a big advocate of dairy products)

6. Pay attention to food combinations and proper portions.

This information is so powerful and will hopefully change the way to look at fat loss for the rest of your life. I originally simply wanted to share it with you and had no intentions of promoting anything, but this information is 100% in line with what I’ve been teaching people nutritionally for the last five years. If you are confused or think making these changes will be difficult, then you should get a STAX System. It is the only nutrition program that I recommend and it follows the findings of this study to the letter.

Or you could take all of this information and do nothing. If you do that, you’ll keep gaining weight.

I hope that you found this information interesting and helpful. If you did, please leave your comments below…I love’em and I’ll reply…

Extreme Makeover Weight Loss Edition – Finale (Krista)

The Season Finale of Extreme Makeover Weight Lose Edition

Chris Powell chose Krista a 34 year old stay at home mom, who definitely has had some bad things happen to her in her life. The most significant thing was that her daughter began to have seizures at the age of two. The doctors decided to remove the left side of Krista’s daughter’s brain. Her daughter, Gabie, seemed to recover fine, but definitely has some special needs.

Krista began putting on weight about the same time that Gabie began to experience the seizures. It was classic emotional eating. But Krista gained so much weight that she realized that she wanted to stop the cycle and lose weight. She realized that Gabie would need her to live as long a possible to help her with her needs.

Krista’s start weight was 445 pounds.  Chris set a goal to lose 100 pounds in the first 3 months of the program. If she did, she’d win a brand new car. This was a big deal because Krista and her husband only had one car to keep their expenses down. So they could afford the special care that Gabie required. Krista felt like a prisoner in her own home, because her husband had the car all day.

Chris also took her shopping for a wedding gown, so that Krista and her husband could renew their vows. She found a dress that she loved but the largest size that it came in is 18 and she is currently a size 28. Her goal for the end of the year is to fit into the dress so that she can have the wedding ceremony that she never had.

At the 3 month weigh-in Krista lost a total of 105 pounds and now weighed 340 pounds. She won the car. A Mustang!

The goal for the second 3 month phase was to lose 60 pounds.

During the second phase Krista began to have problems. She really began to struggle. She told Chris that she was worried about her finances and may need to find a part-time job. She stopped returning calls and emails for three weeks. On day 140 Chris surprised her with an unannounced visit. He showed up at 11am, and woke her up.

He confronted her and all she did was make excuses as to why she couldn’t do this. Chris kept pressing her until he found out the real reason. Krista was scared that something bad was going to happen to Gabie again and her fear was resulting in her reverting back to emotional eating again. He asked her if she wanted to talk to someone about this on a regular basis. I think this was a good call on Chris’ part. Her emotional trigger is very deep rooted and beyond the scope of a fitness and nutrition expert to deal with.

Krista seemed to respond well to this and got back on track. At the 180 day weigh-in she weighed 295 pounds and had lost 45 pounds during the second phase. Although she didn’t reach her goal both she and Chris were happy with the progress. That’s because when Chris weighed her during his surprise visit, she had actually gained weight. So it appeared that she had really turned the corner.

Her goal for the third 3-month phase was to lose 75 pounds.

Oh Yeah, she also ran a half marathon and the Disneyland resort. It wasn’t easy, but she did finish it. As I watched this part of the show I realized it was just an ad for Disneyland. Plus don’t forget that Disney owns ABC…

During the third phase Gabie began to experience seizures again. This caused Krista to struggle with staying on track, and understandable so. At the 9 month weigh-in Krista weighed 325 pounds. She had gained 30 pounds. But the good news is that Gabie’s condition stabilized and that allowed Krista to get back on the program.

There was no mention of the skin removal surgery in this episode. I don’t know if that’s because Krista never planned to have it done or if her struggles during the second and third phases of the year eliminated her as a candidate. Either way I really like the episodes where the people don’t have the surgery. I like to see them put in a full year of weight loss, or better yet, complete the weight loss process entirely before electing to have the skin removal surgery.

So with Gabie stabilized and Krista back on track the goal to get into the size 18 wedding dress was still a reality during the fourth phase of the year. At the reveal it was obvious that Krista had a good three months, and had lost a considerable amount of weight.

At the final weigh-in Krista weighed in at 265 pounds. She lost 60 pounds in the fourth phase and a total of 180 pounds for the year. She fit into her wedding dress and she and her husband renewed their vows.

I’m glad that they used this episode for the final. There are a couple of really important things that happened in this show that I think everyone can learn form and be inspired by.

The first thing is that it’s important to understand that things may come up in your life that negatively impact your weight loss goals. When they do, deal with them. Don’t let distractions become an excuse to abandon your goals. Deal with the distractions and then get back on track. Krista had some really significant and genuine distractions, yet she never gave up. Although she might have been able to lose more weight, she still lost 180 pounds in one year. If she can do it, anyone can.

Second, It was beautiful to watch the sacrifices and unconditional love both she and her husband had for Gabbie.

And third. By the end of the year Krista had found that inner confidence that always results from eating right and exercising. It can’t be denied. She was confident that she was going to keep losing until she reached her goal of 160 pounds. And you know what, I believe her.

Extreme Makeover Weight Loss Edition is done for the year. I hope it comes back. I know that Chris Powell is genuine! I do hope that they tweak the format a little. The process of every episode was essential the same, so the last few episodes did become somewhat predicable.

Chris Powell is awesome and the eight people that he helped this season are inspirational!

Here are the quotes from this weeks episode

“The pain that you feel now is far greater than any workout.”

“Until Krista stops making excuses and stops justifying her actions she can lose all the wight in the world, but she’s not going to keep it off. It’s gonna come right back.”

“You don’t have to do shit!. I want you to want this too.”

“What you decide to do, is going to define who you are.”

“No matter what, we always finish what we start.”

“It’s about falling down and getting back up.”

“Just do more than you did before.”

Remember to leave your comments below, I love them!

Click Here To Learn More About The Nutrition Program That Chris Powell Created

or

Click Here To Sign Up For The Fat 2 Fit 56 Day Makeover

Until next season…

First Annual Update

Welcome to the First Annual State of the HQ address! This is going to be fun. About a year ago, you elected me to lead you as “Your Fitness Tutor”. Ok, not really. I decided all by myself that I wanted to drop some fitness and nutrition knowledge on you.

So, how have we gotten to this day?

About 14 months ago, I decided that I wanted to build a website/business that would allow me to reach out and help more people (way more) than I was able to as a Personal Trainer. I did a little research and decided to build a blog website using wordpress. Based on what I read, this would be easy and allow me to make updates to my site quickly. Plus, according to wordpress, I’d be blogging in about 15 minutes.

Two months later, I launched Fitness Know How Headquarters (fireworks in the background). Now, two months is a lot longer than 15 minutes (remember I’m a fitness person not a computer person). Fitness Know How Headquarters is one year old this month.

I want to thank you for being a part of my first year and trusting me as a credible source of fitness and nutrition information (on that note, DON’T BUY A SHAKE WEIGHT, THEY DON’T WORK!).

But seriously, one year ago when I launched Fitness Know How Headquarters the site had:

1. A free give-away “10 Tips to Boost Your Metabolism.”
2. One featured post.
3. My Bio/Story.
4. A bunch of promises on what the site would become.

Now in all honesty, the site will never be finished. I’ll always be adding new information.

Today, Fitness Know How Headquarters is a much different place to visit online than it was just one year ago.

Here are just some of the changes:

1. There are now 8 featured posts.
2. There are now 60 pages to the site (though many are hidden, terms conditions, etc).
3. There are now 89 blog posts (that’s a lot of fitness 411)
4. There are 12 exercises and descriptions in the photo gallery.
5. There are also 12 exercise videos in the video gallery.
6. You can “like” the Fitness Know How Headquarters fan page on Facebook
7. You can follow me on Twitter or connect on Linkedin.

In addition to those changes, I’ve also developed 7 effective and unique programs

1. My FREE give-away “31 Days To A Much Improved You”, and as you’ll see when you sign up for it, it’s “So Much Free Info, It’s Crazy!”

2. I released my first ebook, Secrets Of A Personal Trainer. This book is for everyone who has gone to the gym and is honest enough with themselves to admit that they weren’t sure of what to do. Or, people who were positive that they knew what they were doing, yet didn’t reach their goals. “Secrets” will take all of the guess work out of what you should be doing. You’ll learn how to design workouts that are specific to your goals. After you read it and apply the info, you’ll reach your goals.

3. The STAX Nutrition System. Ok, I didn’t develop or create this program. But, my friend Chris Powell did, and it works. If you want to lose weight safely and effectively, STAX is the best way to do it. STAX focuses on three basic principles; eat whole and natural foods, eat proper portions, and eat your meals frequently. If you want to lose weight, you should start STAX.

4. Fitness Know How Headquarters’ Workout Of The Month Program. Every month you’ll get a completely different workout. When you change your workouts often, your body is forced to adapt. This means that you can expect incredible results. The workouts are unique. I guarantee that you won’t come across workouts like this anywhere else. Plus, it’s only $3.99-$7.99/month.

5. John Preston’s Weight Loss Coaching Program. This is a local program for people in the Phoenix/Scottsdale area. On this program, I’m your personal coach. I’ll teach you everything you’ll ever need to know to lose weight, reach your goals, and keep the weight off.

6. Fat 2 Fit 56 Day Makeover (live). This program is also for people in the Phoenix/Scottsdale area. This is a 56 day personal challenge. The goal of the program is to lose as much weight (body fat) as possible. This is a short term physical challenge where you’ll learn that you are stronger than you previously thought. You’ll amaze yourself at the things you’ll accomplish.

7. Fat 2 Fit 56 Day Makeover (online). This program is exactly the same as the “live” version, except it’s for people who don’t live in AZ. The only difference is that you’ll work out on your own, without supervision. Because of that, the price is lower.

Wow! It’s been quite a first year. As you can see, I’m very serious and committed to helping people improve the quality and length of their lives by sharing accurate fitness and nutrition information.

And, I’m just getting started. Here a few things that you can look forward to this upcoming year.

1. I’m revamping “31 Days To A Much Improved You” into a down-loadable ebook called “31 Days To Ultimate Health”. That way, you’ll have the information available to you at all times instead of having it get lost in the clutter of your inbox. But, I’m not stopping there. I’m creating additional free bonuses as part of the “31 Days To Ultimate Health” program. So, even if you’ve already signed up for 31 Days, you’ll want to be a part of this. Stay Tuned.

2. At least 3 more featured posts are coming your way.

3. If you live outside of the Phoenix/Scottsdale area, an online version of my Weight Loss Coaching Program is being developed.

4. Later this year, I plan to launch my Fitness Seminar Program. These seminars are very low cost events. At these seminars, you’ll learn why you should do certain exercises and how to perform them properly. The seminars will cover topics like: low back pain, nutrition, hotel and travel workouts, stability ball workouts and many more.

5. Soon to follow the Fitness Seminar Program will be simulcast webinars, so no matter where you live in the world, you’ll be able to attend.

6. Plus, there are some secret programs I’m not yet ready to reveal.

It’s been a busy year, but I love it. Sharing what I know with you and helping you to live a better life is my passion. It drives me. I wake up every morning (though not super early) ready to go.

With all of the stuff out there vying for your attention, I’m honored that you trust me and that you are a part of my program. Thank you. Until next year (ok, I’ll send you some more stuff before then)…

In Good Health,

John Preston
“Your Fitness Tutor”

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