Ageless Energy

In this show I wanted to talk about how to get your morning workout in because at times it seems so many have difficulties squeezing in a workout during the day.

A common question I often receive is, 'is it better to workout in the morning or in the evening?', the truth is it doesn't really matter. There's just as many 'experts' and research claiming both times are more important, so if you ask me I'd say, it matters more IF you workout not when.

I understand it's difficult to workout in the evening, we get home from a long day, the gym is usually packed, we have dinner to prepare, then there's family time or time with kids and your spouse and other obligations that never seems to end.

That's why in most cases I'd say get your workout done in the morning so it's over with, so you've set your day up for success, so you feel accomplished before the day has even started and so you feel energized all day long.

In this show/post below I go over an array of tips from your alarm clock to nutrition, all in which will help offer ideas on how you can get your morning workout in.

 

Show Notes:

* create a habit

* turn your habit into a ritual

* set your workout as an appointment like you would if you were meeting a customer, client or other appointment

* workout at the same time every morning

* go to bed at the same time so you can wake up at the same time

* put your alarm clock far away so you have to get out of bed to turn it off

* set the snooze time so they're close together

* your alarm noise should be annoying!

* pack your gym clothes the night before

* prepare breakfast and lunch the night before (try 'overnight oats' discussed in the show)

* meet a friend at the gym for accountability

This Show is brought to you by Puradyme, a company that is truly interested in improving your health!

Thanks you so much for your interest in this show of Exploring Mind and Body, if you haven't done so already please take a moment and leave a quick rating and review of the show in iTunes by clicking below. It will keep us delivering valuable content each week and give others an opportunity to find the show as well.

Click here to subscribe via iTunes (and or leave a rating)

In this show I wanted to talk about how to get your morning workout in because at times it seems so many have difficulties squeezing in a workout during the day.

A common question I often receive is, 'is it better to workout in the morning or in the evening?', the truth is it doesn't really matter. There's just as many 'experts' and research claiming both times are more important, so if you ask me I'd say, it matters more IF you workout not when.

I understand it's difficult to workout in the evening, we get home from a long day, the gym is usually packed, we have dinner to prepare, then there's family time or time with kids and your spouse and other obligations that never seems to end.

That's why in most cases I'd say get your workout done in the morning so it's over with, so you've set your day up for success, so you feel accomplished before the day has even started and so you feel energized all day long.

In this show/post below I go over an array of tips from your alarm clock to nutrition, all in which will help offer ideas on how you can get your morning workout in.

 

Show Notes:

* create a habit

* turn your habit into a ritual

* set your workout as an appointment like you would if you were meeting a customer, client or other appointment

* workout at the same time every morning

* go to bed at the same time so you can wake up at the same time

* put your alarm clock far away so you have to get out of bed to turn it off

* set the snooze time so they're close together

* your alarm noise should be annoying!

* pack your gym clothes the night before

* prepare breakfast and lunch the night before (try 'overnight oats' discussed in the show)

* meet a friend at the gym for accountability

This Show is brought to you by Puradyme, a company that is truly interested in improving your health!

Thanks you so much for your interest in this show of Exploring Mind and Body, if you haven't done so already please take a moment and leave a quick rating and review of the show in iTunes by clicking below. It will keep us delivering valuable content each week and give others an opportunity to find the show as well.

Click here to subscribe via iTunes (and or leave a rating)

Family First Fitness with Guy Waltman was a great interview where Guy and I talk about the importance of  address the family first. Now we've all heard or talked about who should we be addressing when it comes to health and wellness. Should we try to reach the parents, should we try to reach the kids first....suppose it sounds like the 'the chicken or the egg' scenario where at times neither seems right at times.

Where Guy brings up the interesting topic and incredibly valid points where explains neither one or the other is correct. In fact, if you really want to reach a family you do just that, you address them all at once as a unit, as a family.

Who is Guy?

Guy is a certified personal trainer, weight-loss specialist, certified group fitness instructor, and youth fitness specialist. He is also a motivational speaker and coach for the NFL's Fuel Up to Play 60. Guy has developed F3 to focus on Family, Education, and Fitness - the three priorities that Guy believes are essential to health and wellness.

Guy's passion stems from the incredible bond he had with his father - who tragically lost his life due to obesity.

Under Guy's leadership, F3 hopes to forever be a source of guidance for those seeking positive lifestyle changes, while promising to fight for those who cannot help themselves.

Show Notes:

* Guy's personal story on how he lost his father

* living in an 'instant' society with quick fixes

* heath and wellness doesn't always have to mean 'exercise or fitness'

* living a healthy lifestyle

* spending quality time with family while being active

* fitness needs to be fun!

* turn fitness into a habit

* make your family your supportive environment 

* make fitness relatable

3 Tips from Guy to Improve Your Health 

#1. Nutrition - get your children involved in nutrition in any way possible. Have them help at the grocery store, prepare meals, pick snacks, etc.

#2. Manage your stress through exercise. Living in a stressed out world, we need to find ways to reduce stress so why not use the #1 way to reduce stress...exercise.

#3. Sleep. Find ways to get enough or more sleep in the evening to help your body heal and recover.

https://www.youtube.com/watch?v=T354c7eqRWQ

Thank you so much for your interest in this show of Exploring Mind and Body, if you haven't done so already please take a moment and leave a quick rating and review of the show in iTunes by clicking below. It will keep us delivering valuable content each week and give others an opportunity to find the show as well.

Click here to subscribe via iTunes (and or leave a rating)

Family First Fitness with Guy Waltman was a great interview where Guy and I talk about the importance of  address the family first. Now we've all heard or talked about who should we be addressing when it comes to health and wellness. Should we try to reach the parents, should we try to reach the kids first....suppose it sounds like the 'the chicken or the egg' scenario where at times neither seems right at times.

Where Guy brings up the interesting topic and incredibly valid points where explains neither one or the other is correct. In fact, if you really want to reach a family you do just that, you address them all at once as a unit, as a family.

Who is Guy?

Guy is a certified personal trainer, weight-loss specialist, certified group fitness instructor, and youth fitness specialist. He is also a motivational speaker and coach for the NFL's Fuel Up to Play 60. Guy has developed F3 to focus on Family, Education, and Fitness - the three priorities that Guy believes are essential to health and wellness.

Guy's passion stems from the incredible bond he had with his father - who tragically lost his life due to obesity.

Under Guy's leadership, F3 hopes to forever be a source of guidance for those seeking positive lifestyle changes, while promising to fight for those who cannot help themselves.

Show Notes:

* Guy's personal story on how he lost his father

* living in an 'instant' society with quick fixes

* heath and wellness doesn't always have to mean 'exercise or fitness'

* living a healthy lifestyle

* spending quality time with family while being active

* fitness needs to be fun!

* turn fitness into a habit

* make your family your supportive environment 

* make fitness relatable

3 Tips from Guy to Improve Your Health 

#1. Nutrition - get your children involved in nutrition in any way possible. Have them help at the grocery store, prepare meals, pick snacks, etc.

#2. Manage your stress through exercise. Living in a stressed out world, we need to find ways to reduce stress so why not use the #1 way to reduce stress...exercise.

#3. Sleep. Find ways to get enough or more sleep in the evening to help your body heal and recover.

https://www.youtube.com/watch?v=T354c7eqRWQ

Thank you so much for your interest in this show of Exploring Mind and Body, if you haven't done so already please take a moment and leave a quick rating and review of the show in iTunes by clicking below. It will keep us delivering valuable content each week and give others an opportunity to find the show as well.

Click here to subscribe via iTunes (and or leave a rating)

How to Create Lasting Change is an important topic because deep down that's what we really want. We need to figure out how to make changes that last. We've all been on some sort of diet where we've seen results quickly, unfortunately those results that come quick, usually leave just as quickly.

So in this post I've put together some of my best tips to help you understand how to creating lasting change so all your hard work doesn't disappear shortly after it came.

Understand what didn't work in the past, isn't going to work now

Many times we think back to a program or system that worked for a short amount of time, but didn't create lasting change. We bounce from diet to fad, to latest celebrity detox, all which may show small results in a short amount of time but in the long run are very hard to stick with. This means it didn't work, everything from weight food to counting calories.

These are rarely sustainable changes but still we have to fight our minds by thinking, 'well, it worked for a short amount of time, maybe it will work again'. Those results didn't last for a reason, they weren't meant to set you up for long term success. So the best thing you can do for yourself is try to understand, what didn't work in the past, isn't going to work now.

Be in it for the long haul

Being in it for the long haul is a different type of mind set, which will set you up for success. Changing your mind set from 'quick fix' to 'this is now my lifestyle' will give you every advantage to create lasting change. So put the scale aside, stop counting everything you put in your mouth (in some way) and realize you're in it for the long haul, results may take a little longer to come but they'll definitely be here to last.

Continue to adapt 

It's important to continue to change and adjust and adapt on the fly. Course we need to have a long term goal, but goals change too. This is a process, one that will create lasting change so it's important you're able to adapt your mind set, your thoughts and even beliefs. Bruce Lee would say, 'water can change to anything you put it in, if you put it in a teapot it becomes the tea pot, if you put it in a bowl it becomes the bowl, be like water my friends'.

Give yourself a chance to change

Sometimes we're looking for results so quickly we don't give ourselves a chance to change. Maybe we've started on a new program, one much different than the past that offers slow results initially but lasting changes.

If we don't give ourselves a chance to change, if we don't trust in the process, we'll have a very difficult time accepting the positive changes that are coming into our lives. So be patient, and give yourself a chance to change. Remember that, if it comes easily it usually leaves just as easily; and if it's worth it, it usually takes a little more work.

Find a mentor or a coach

I can't express the importance of finding a mentor or a coach. Think about how much time and effort you put into your job. Think about an expert that does something full time. The think about someone who's just starting out, someone that doesn't know how to do something or even how to do your job. It might be easier to understand if you use examples other than directed towards health and wellness.

If you find a mentor or a coach, find someone that does this full time, find someone that has experience works with different types of clients and has the knowledge and resources to point you in the right direction.

Many times we're spinning our wheels for years, when all the while a trusted coach will help you get to where you want to go in a much shorter time.

How to Create Lasting Change is an important topic because deep down that's what we really want. We need to figure out how to make changes that last. We've all been on some sort of diet where we've seen results quickly, unfortunately those results that come quick, usually leave just as quickly.

So in this post I've put together some of my best tips to help you understand how to creating lasting change so all your hard work doesn't disappear shortly after it came.

Understand what didn't work in the past, isn't going to work now

Many times we think back to a program or system that worked for a short amount of time, but didn't create lasting change. We bounce from diet to fad, to latest celebrity detox, all which may show small results in a short amount of time but in the long run are very hard to stick with. This means it didn't work, everything from weight food to counting calories.

These are rarely sustainable changes but still we have to fight our minds by thinking, 'well, it worked for a short amount of time, maybe it will work again'. Those results didn't last for a reason, they weren't meant to set you up for long term success. So the best thing you can do for yourself is try to understand, what didn't work in the past, isn't going to work now.

Be in it for the long haul

Being in it for the long haul is a different type of mind set, which will set you up for success. Changing your mind set from 'quick fix' to 'this is now my lifestyle' will give you every advantage to create lasting change. So put the scale aside, stop counting everything you put in your mouth (in some way) and realize you're in it for the long haul, results may take a little longer to come but they'll definitely be here to last.

Continue to adapt 

It's important to continue to change and adjust and adapt on the fly. Course we need to have a long term goal, but goals change too. This is a process, one that will create lasting change so it's important you're able to adapt your mind set, your thoughts and even beliefs. Bruce Lee would say, 'water can change to anything you put it in, if you put it in a teapot it becomes the tea pot, if you put it in a bowl it becomes the bowl, be like water my friends'.

Give yourself a chance to change

Sometimes we're looking for results so quickly we don't give ourselves a chance to change. Maybe we've started on a new program, one much different than the past that offers slow results initially but lasting changes.

If we don't give ourselves a chance to change, if we don't trust in the process, we'll have a very difficult time accepting the positive changes that are coming into our lives. So be patient, and give yourself a chance to change. Remember that, if it comes easily it usually leaves just as easily; and if it's worth it, it usually takes a little more work.

Find a mentor or a coach

I can't express the importance of finding a mentor or a coach. Think about how much time and effort you put into your job. Think about an expert that does something full time. The think about someone who's just starting out, someone that doesn't know how to do something or even how to do your job. It might be easier to understand if you use examples other than directed towards health and wellness.

If you find a mentor or a coach, find someone that does this full time, find someone that has experience works with different types of clients and has the knowledge and resources to point you in the right direction.

Many times we're spinning our wheels for years, when all the while a trusted coach will help you get to where you want to go in a much shorter time.

Creating a Positive Environment was something that was clear to me the minute I met Jenn Santana. I walked into her studio and with her upbeat energy and enthusiasm, we welcomed me with open arms. Not only that but as her clients began coming into her studio she introduced me right there on the spot!

I immediately thought, 'what a welcoming environment' which is why I asked her to come on the show to talk about it. She offers a number of tips to share with you regarding the importance of creating a positive environment, and how she's been able to build a community of her own right inside Sweat Fitness Redondo Beach!

Who is Jenn Santana 

Jenn holds 2 Bachelors Degrees from San Diego State University and has been working in the fitness industry for over 18 years.

Philosophy~By integrating a unique program of Pilates, Yoga, Cardio, HIIT and NASM strength training, Jenn is able to safely and effectively take clients to their ultimate fitness goals. Jenn trains clients in the basic functions of training as well as sports specific goals such as triathlons, hockey, football, basketball, marathons, stuntwork for films and speedwork. More details on Jenn here.

Show Notes:

* Chicken nugget experiment

* Halloween Whopper

* Environment

* building loyalty

* feeling comfortable

* being friendly

* not always a competitive environment

* Hire trainers that fit well with the community

* know names of clients

* know details about members

* Make the customer feel important 

https://www.youtube.com/watch?v=zncLUtFSKvA

Thank you so much for your interest in this show of Exploring Mind and Body, if you haven't done so already please take a moment and leave a quick rating and review of the show in iTunes by clicking below. It will keep us delivering valuable content each week and give others an opportunity to find the show as well.

Click here to subscribe via iTunes (and or leave a rating)

More Details on the Positive Environment we've created HERE.

Creating a Positive Environment was something that was clear to me the minute I met Jenn Santana. I walked into her studio and with her upbeat energy and enthusiasm, we welcomed me with open arms. Not only that but as her clients began coming into her studio she introduced me right there on the spot!

I immediately thought, 'what a welcoming environment' which is why I asked her to come on the show to talk about it. She offers a number of tips to share with you regarding the importance of creating a positive environment, and how she's been able to build a community of her own right inside Sweat Fitness Redondo Beach!

Who is Jenn Santana 

Jenn holds 2 Bachelors Degrees from San Diego State University and has been working in the fitness industry for over 18 years.

Philosophy~By integrating a unique program of Pilates, Yoga, Cardio, HIIT and NASM strength training, Jenn is able to safely and effectively take clients to their ultimate fitness goals. Jenn trains clients in the basic functions of training as well as sports specific goals such as triathlons, hockey, football, basketball, marathons, stuntwork for films and speedwork. More details on Jenn here.

Show Notes:

* Chicken nugget experiment

* Halloween Whopper

* Environment

* building loyalty

* feeling comfortable

* being friendly

* not always a competitive environment

* Hire trainers that fit well with the community

* know names of clients

* know details about members

* Make the customer feel important 

https://www.youtube.com/watch?v=zncLUtFSKvA

Thank you so much for your interest in this show of Exploring Mind and Body, if you haven't done so already please take a moment and leave a quick rating and review of the show in iTunes by clicking below. It will keep us delivering valuable content each week and give others an opportunity to find the show as well.

Click here to subscribe via iTunes (and or leave a rating)

More Details on the Positive Environment we've created HERE.

I truly believe without rejection we're not able to find the success we're looking for. Now we've all heard, 'you can't find success without failure', I'm going to take that a step further. Without Expectations, Vulnerability, failure AND rejection, we won't find the success we're looking for. Sounds more complicated now doesn't it?

This is what the law of physics states from Mr. Newton. "Energy cannot be created nor destroyed". Which means all the energy you put in to one aspect of your life (in which you'll experience rejection), once you're rejected, all that energy has to go somewhere.

I believe if you're strong enough to go through all the misery of rejection, failure, feeling defeated (and all the emotions that come along with it), if you're able to put all that energy into forcing one door to close, the law of physics states that energy has to go somewhere. And I feel that energy will force multiple open doors for you to choose which you'd like to take. The difficult part is to have the strength to endure all it takes to force a door to open and let the others automatically open.

"Without Expectations, Vulnerability, Failure AND Rejection, we won't find the success we're looking for".

At some point in our lives we'll all have to learn the importance of overcoming rejection. I'm not saying it's easy and I'm not saying it won't take work but if we understand we all go through rejection in some way we can better understand we'll all get through it as well.

What does this mean?

When rejection comes ask yourself 'what does this mean?'. I feel that many times we panic, we feel rejected, we feel like we're not good enough. When in fact we could be over qualified, we may not be exactly what a company is looking for, we may be better suited for another place, time and situation.

I feel that if we ask ourselves this simple question, it could answer a whole lot or questions and get us back on our feet in a much quicker amount of time.

We all go through Rejection

We all go through rejection on some level and you don't you're not reaching high enough. I know it's difficult to deal with rejection but that doesn't mean we shouldn't play the game of life anyone. Understand that more doors will open, ask yourself the above question and keep moving forward in the direction of your dreams.

This Show is brought to you by Puradyme, a company that is truly interested in improving your health!

Thanks you so much for your interest in this show of Exploring Mind and Body, if you haven't done so already please take a moment and leave a quick rating and review of the show in iTunes by clicking below. It will keep us delivering valuable content each week and give others an opportunity to find the show as well.

Click here to subscribe via iTunes (and or leave a rating)

I truly believe without rejection we're not able to find the success we're looking for. Now we've all heard, 'you can't find success without failure', I'm going to take that a step further. Without Expectations, Vulnerability, failure AND rejection, we won't find the success we're looking for. Sounds more complicated now doesn't it?

This is what the law of physics states from Mr. Newton. "Energy cannot be created nor destroyed". Which means all the energy you put in to one aspect of your life (in which you'll experience rejection), once you're rejected, all that energy has to go somewhere.

I believe if you're strong enough to go through all the misery of rejection, failure, feeling defeated (and all the emotions that come along with it), if you're able to put all that energy into forcing one door to close, the law of physics states that energy has to go somewhere. And I feel that energy will force multiple open doors for you to choose which you'd like to take. The difficult part is to have the strength to endure all it takes to force a door to open and let the others automatically open.

"Without Expectations, Vulnerability, Failure AND Rejection, we won't find the success we're looking for".

At some point in our lives we'll all have to learn the importance of overcoming rejection. I'm not saying it's easy and I'm not saying it won't take work but if we understand we all go through rejection in some way we can better understand we'll all get through it as well.

What does this mean?

When rejection comes ask yourself 'what does this mean?'. I feel that many times we panic, we feel rejected, we feel like we're not good enough. When in fact we could be over qualified, we may not be exactly what a company is looking for, we may be better suited for another place, time and situation.

I feel that if we ask ourselves this simple question, it could answer a whole lot or questions and get us back on our feet in a much quicker amount of time.

We all go through Rejection

We all go through rejection on some level and you don't you're not reaching high enough. I know it's difficult to deal with rejection but that doesn't mean we shouldn't play the game of life anyone. Understand that more doors will open, ask yourself the above question and keep moving forward in the direction of your dreams.

This Show is brought to you by Puradyme, a company that is truly interested in improving your health!

Thanks you so much for your interest in this show of Exploring Mind and Body, if you haven't done so already please take a moment and leave a quick rating and review of the show in iTunes by clicking below. It will keep us delivering valuable content each week and give others an opportunity to find the show as well.

Click here to subscribe via iTunes (and or leave a rating)