Slider by IWEBIX

Finding Your Fitness Motivation

Summer time and the cold winter is the hardest part of the year to stay on track with motivation. How do you restart your fitness motivation if you were once in great shape and/or maybe someone recovering from a major set back? All too common I hear the phrases “oh ya I’ll start tomorrow or ya I’ll start next week/month when I have time”. The sad thing is the time is never right and all the stars will never in be in alignment to be a perfect time. Here is a question for you?  What if you were once in a great shape like in high school or maybe you were in great shape before baby #1, baby #2 or what if you were in great shape before enduring a major surgery? How do you regain your fitness motivation? How do you find the internal drive to start up and get started? Throughout the years I have witnessed people start again with FIRE but fall short of attaining their goals. Why to they constantly restart? What is the mental thinking behind starting and stopping over and over again? What makes it so hard….is it knowing the pain that you must endure again? Is it sacrifice and dedication that is an obstacle? Is it prioritizing balanced nutrition and “creating” time for fitness? NOT sure but here are a few tips that I think will help you if any of the above pertains to you.

Tip #1: Change the mindset of shoulda, coulda, woulda. So many people think like this….you must retrain this mindset.

Tip #2: Forget your past failures if any. Focus on the present and not on the past…this is tough.

Tip #3: If your physical or current health has changed…you must work with what you have. If you have a joint condition change…accept and adapt.
wheel chairmj

Tip #4: Understand that you will have setbacks and obstacles along the way…expect and overcome. You are not a tree and you do have the freedom to overcome

Tip #5: Avoid habits that led to your “down fall”. Identify them and overcome.

Tip #6: Goals daily, Goals daily, and goals long term.

Tip #7: Have fun…so many become tunneled vision and everything else around you suffers. The key is balance…have fun and enjoy the ride to your success.

Tip #8: Don’t be so hard on yourself…NO ONE ever fails in fitness.

Share it! Facebooktwitter

Good Life Fitness Progress

The 1st Phase Is Up And Going!!  EXCITED!!!!  Get Ready NOW As The Ball Is Rolling!!!1stphase

Share it! Facebooktwitter

How To Control Those Crazy Cravings

This is How I Control those Crazy Cravings!

bspinning

—- In today’s blog I answer a question about how to control those crazy cravings that often show up at night, and I share one of my personal keys to eating healthy. If you have a question that you’d like me to answer in a future blog, send it in by leaving me a comment. I hope you’re enjoying a healthy day! (Please tell me you’ve already got in your workout for the day or you’re planning to do it later. =) ~Bill—-

———————————-

Question: Bill, I need help with my eating habits. I’ve been unable to overcome cravings for junk food at night.  Each day I promise myself  I’m not going to binge or overeat. But I end up blowing it on most days which is so frustrating. How can I get away from my cravings for high-sugar and high-fat foods?

Answer: This is a question which deserves a complete answer, so here it is…

First of all, it’s important to remember, especially during the first month of making a change, that our bodies crave what they’re used to, not necessarily what they need.  And this is how eating patterns work.  Very often, these patterns go back years, even decades; they are well engrained within our “neural network” (brain circuitry), and it does take some time before we can re-wire the system.

“Our bodies crave what they’re used to, not necessarily what they need.”

Re-aligning our biological or neural pathways is one of the most powerful things people experience when they go through the transformation process.  And it happens, of course, whether you know about it or not. I believe that being consciously aware of the process can be an advantage, especially in terms of “relapse prevention.” In this context, I’ll say relapse is completely falling back into old and unhealthy eating habits.

Think of it this way – the old circuitry in our brains is like a dry river bed.  It’s always there, and as long as you’re consciously diverting the energy flow in a new direction, it’ll remain inactive. However, if we drift back into our old style of thinking, coping and behaving, slowly but surely, it’ll eventually get to a point where it’s like a damn bursts and the energy of those past patterns and it’s like water gushing through the river bed again.  When this happens, the pull of those cravings and thoughts may even be stronger than they were before.  Anyone who’s yo-yo dieted, losing weight for a few months, only to fall back into unhealthy eating habits, and subsequently gaining all the weight back and more, has first-hand experience of this.

The good news is, there’s a solution and a sustainable one at that.  A big part of it is being informed and armed with knowledge; you’re working on that right now by reading this blog. Another aspect of the solution is to complete the ‘Healthy Spaces Makeover’ I talked about in my blog a few days ago. And now, I want to tell you about something else that helps me control my cravings and it doesn’t have to do with any diet; it’s all about how intense workouts can help transform the brain and calm those crazy cravings.

“The more intensely I exercise, the more I feel like eating right.
The more I eat right, the more I feel like exercising intensely.”

When I work with people who are seemingly stuck in any unhealthy pattern, one of my first recommendations is to get moving with high-intensity interval training.  An example of this type of exercise would be climbing up a steep trail for 1 minute, then walking down, then climbing back up, walking down, then climbing again, completing about 5 intervals.  The 20-Minute Aerobic Solution which I featured years ago in Body-for-LIFE is another highly effective interval training method. And my new 5-25 workouts  (where I teach both intense interval aerobics and intense interval weight lifting) featured in my blog last week are based on the latest, greatest exercise research findings. (5-25 workouts are absolutely more effective for me, in terms of mind and body benefits, than any other exercise method I’ve ever tried!)

Intense, interval training has been scientifically shown to double, even triple, the amount of fat the body burns, compared to longer duration (an hour or more) of moderate intensity exercise.  It does this by boosting mitochondria size and number within cells and that can dramatically increase the oxidation and metabolism of stored bodyfat for many hours after your workout is over. That means the “calories burned” reading on exercise equipment is very under reported. What we really want is to burn more fat calories all day not just while we are doing our workout.

Another one of the powerful benefits of intense interval training is that is releases healthy amounts of neurotransmitters called catecholamines (dopamine, epinephrine, norepinephrine), which satisfy the primary reward centers of the brain, boost energy and further accelerate fat loss. These reward centers all too often become chemically depleted by our modern way of life (inactivity, high stress levels, all work no play lifestyles). When neurotransmitter levels burn out, it can make us vulnerable to bad habits like binge eating.

More good news: Intense training also increases endorphin and serotonin levels (which make the brain happy); so much so, that over a period of a few months, it is more effective in treating depression than the most widely prescribed  (212 million prescriptions written last year) anti-depressant drugs.  And what do you know, the intense exercise no side effects which can’t be said for the prescription drugs.

“It is what you do most of the time, not some of the time, that shapes us.”

Moderate exercise like a good steady three-mile walk doesn’t completely produce this profound cascade of feel-good neurotransmitters — it doesn’t produce the level of  new energy and healing like the high intensity work does. I can tell you from direct experience that the days I get in 25 minutes of intense training are by far and away my most productive, energetic days. They’re also the days when I just naturally, without much effort, feed my body the right way.  After my workout, there’s nothing I crave more than a protein and vitamin-rich nutrition shake. And 2-3 hours after that, I’m craving a healthy meal, not junk food. And that’s a good sign. In fact, my intense interval workouts put me in a completely different state of mind. On the days when I don’t workout intensely, well… it requires much more conscious effort to eat healthy and stay on top of my game and in line with my plan.

All that being said, sometimes even I give in and overeat at dinner or late at night. Remember this: It’s all about progress not perfection! Don’t be too hard on yourself if you slip now and then. It is what you do most of the time, not some of the time, that shapes us when it comes to nutrition and eating right.

So here’s my recommendation: If you want to flip the switch from an unhealthy to a healthy appetite and enjoy all the benefits which come with that, be sure to incorporate high-intensity interval training into your body and life transformation work. It will help you break free from old patterns and crazy cravings. It will also help you create new ones.  And that, in turn, will help you enjoy improved results that you can sustain for a long, long time.

Share it! Facebooktwitter

The NEW “Gold” Pre-Opening Sale

With an OVERWHELMING response from our platinum sale we decided to offer our next Pre-Opening Gold special!!!pre-openinggoldspecial

Share it! Facebooktwitter

Final Day Of The Pre-Opening Platinum Membership Special!!!

platinumlastday

Share it! Facebooktwitter

Are You Summer Ready?!?

summermarket4thannualsummerspecial

Share it! Facebooktwitter

Selfish Versus Self Responsibility

SELFISH VS. SELF-RESPONSIBILITY

Oftentimes people mistakenly believe that by accepting responsibility to take care of their own health and happiness, they’re somehow being selfish. And no mature, conscious person wants to be “selfish.” This is yet another obstacle we need to overcome in order to reclaim sovereignty in our own lives. The fact is, we are being self-responsible when we prioritize, each day, doing what we need to in order to recover and renew our physical, mental and emotional well-being. That means we must choose to make time for exercise, eating healthy meals, rest, recovery and sleep.

We also must choose to create at least some quiet time for self-reflection and to clear and calm the mind. We must also choose to make time for doing things which we enjoy and that bring us happiness. These can be very simple things, for example: taking an evening walk at sunset; listening to your favorite music; getting out to enjoy your favorite hobby on a weekend. Although this all sounds simple, if we perceive them as being selfish, we’ll resist and put them off.

If you are a caretaker by nature, as I am, it is important to remember that we can’t give what we don’t have–and when we are low on energy and strength, it’s time to make renewing and re-energizing our selves a top priority! Make YOUR health a priority and I promise, you will find you have more to give others who need your help.

-Bill Phillips

Share it! Facebooktwitter

Employment At Good Life Fitness

Full Time Facility Maintenance AdEmployment Ad Join the Team 2

Share it! Facebooktwitter

Good Life Fitness 4 Month Summer Specials

4thannualsummerspecial

Share it! Facebooktwitter