If you’re feeling depressed or stressed then studies show that you’re probably going to overeat. And when you gain weight from overeating you’ll end up feeling more depressed and stressed.

How is this vicious cycle broken?

With a consistent and challenging exercise routine.

Remember the good old days, when the only video game available was a pinball machine down at the local soda shop? Well, those days are long gone. Today’s teens have access to more video games and other technology that keeps them away from the great outdoors and off the basketball court. Instead of moving their growing bodies, they spend countless hours pushing buttons, texting friends and playing video games.

But if exercise isn’t a regular part of your teen’s life, big trouble could be right down the road. Why should your teen get into the exercise routine, and how can you make it happen?

Why Exercise Matters
Take a look around at teens. They have countless social media tools that are supposed to help them be more connected with others than ever. Unfortunately, these social sites can cause teens to forget how to socialize with real people in real life. Get these kids to the gym and encourage them to exercise with other teens, and you give them an instant lesson in socialization.

But exercise is about more than being socially adept. It’s about good health. And in case you’ve not picked up a newspaper or magazine in the last 10 years, you should know that there is an obesity epidemic currently taking place. It’s affected plenty of adults, but it is now affecting teens as well – especially as they spend less time exercising and more time sitting around watching television, playing video games, texting, and chatting online. Get your teen exercising today, and you’ll help them obtain and maintain a healthy weight and develop lifelong healthy habits.

How to Get Them Moving
Sometimes, getting a teenager to do something is as easy as teaching a rhinoceros to fetch. Don’t let their attitude get you down. Remember your own attitude problems as a teenager, take a deep breath, and prepare to put up a fight. When you’re going into battle with your teen, try these tips out.

Make It Fun. Remember when your teen was a toddler? Exercise wasn’t something you forced him or her to do. It just happened, via hide-and-seek, tag, or just running all day long. Find what physical activities interest your teens, and encourage him or her to get out and do it.

Should have started them a little sooner.

Up the Chores. Is your teen lazing around the house doing nothing, while you’re working frantically to keep everything in order? Flip your teen’s world upside down by having him or her take over some of the more physically demanding chores. Have your teen rake leaves, plant flowers, scrub toilets, and take out the garbage. It may not be the same as lifting weights, but it’ll get your teen’s body on the move!

Ride-ons don’t count.

Do It Together. If your child isn’t motivated to get in the gym on his or her own, offer to do it together. Whether you lift weights, ride bikes, swim, or hike, doing it as a family makes it easier to keep your teen on an exercise schedule.

Be a role model.

Take It Easy. Your teen needs to exercise. There is no question about it. Just don’t let this need override your parenting know-how. Ever tried to force your teen to do something he or she didn’t want to do? Didn’t work so well, did it? Remember this when working with your teen, and encourage your teen gently. You may be surprised at the end result.

How Much? While medical experts normally recommend adults get 30 minutes of exercise five or more days a week, the same doesn’t hold true for teenagers. Instead, try to get your teen to exercise for at least 60 minutes most days of the week. It doesn’t have to be incredibly vigorous. A light jog, a game of kickball, or riding bikes will do the trick.

If you want to expedite you and your teen’s results then consider working with me on a fitness plan that will turn you both into fat burning machines.

Your Friend and Trainer,

Paul F. Sweatt

We are two weeks into the New Year – how are you doing with your resolutions? If you didn’t make any resolutions this year, consider taking the time to commit to one small healthy change. Here are some suggestions:

• Don’t eat after 7pm.
• Drink a healthy protein shake for breakfast.
• Cut out that daily sugary snack.
• Exercise a minimum of 4 days each week.
• Join one of my exercise programs.

• 1 cup cabbage
• 1 carrot
• 1 green onion
• 1 Tablespoon fresh cilantro
• 1 Tablespoon sliced almonds
• 2 teaspoons sesame low fat dressing
• 1/2 cup cooked chicken breast

1. Chop the cabbage, carrot, onion and cilantro into very small pieces. Add the almonds and toss with dressing.
2. Top with chopped chicken breast.

Nutritional Analysis: One serving equals: 276.5 calories, 7.5g fat, 468mg sodium, 27g carbohydrate, 7g fiber, and 26g protein.

Today you have a clean slate with a brand new year spread out in front of you, filled with endless possibilities.

How will you harness your potential to create the very best you? I recommend using the teachings of Dr. Maxwell Maltz in his legendary book ‘The New Psycho-Cybernetics’.

Dr. Maltz created the original science of self improvement and success, so who better to turn to when you’re ready to take your life to another level. His teachings have stood the test of time.

Take the following and get all that you want out of 2012:

1) Use Your Imagination
If you thought that imaginations were only valued in preschool, think again. One of the key points in ‘The New Psycho-Cybernetics’ is the technique of using your imagination to reprogram and manage your self image.

You may have been exposed to self improvement strategies that tell you to ‘act as if’ or to ‘fake it till you make it.’ Those typically don’t work because your self image is still the same.

According to Dr. Maltz, your self image is the key to changing your actions and habits. If you want to lose 50 pounds, you first have to think of yourself as someone 50 pounds lighter.

Spend time in your imagination. See yourself 50 pounds lighter. Experience a day in your life at this slimmed down size. Imagine everything down to the smallest detail.

According to Dr. Maltz, this imagination time will begin to change your self image to that of a person 50 pounds lighter, and your actions and habits will fall into place.

2) Reject Negative Thoughts
Negative thoughts will undoubtedly arise as you use your imagination to see your ideal self. “I’m not really going to lose 50 pounds.” “I’ve tried losing weight before and it never works. I’m always going to be overweight.” “This imagination stuff is bogus. It won’t work for me.”

Dr. Maltz says that the instant you receive a negative thought simply dismiss it. Don’t spend any time on it at all.

The quicker that you dismiss negative thoughts, the less impact they will have on your self image. Also you’ll find that fewer and fewer negative thoughts arise once you get into the habit of dismissal.

3) Be Nostalgic For The Future
It’s so easy to be nostalgic for the past, especially when you only remember the good stuff. But what good does it do for you to wish for things that are long gone?

Dr. Maltz recommends developing nostalgia for the future.

In your imagination you’ve already lost the 50 pounds, so start pining for the future! Your self image will lock onto that picture and your nostalgic feelings will fuel the fire.

4) I’m The Kind Of Person That…
What kind of person are you?

• I’m the kind of person that loves sweets.
• I’m the kind of person that hates exercise.
• I’m the kind of person that can’t lose weight.

OR

• I’m the kind of person that eats fresh and healthy food.
• I’m the kind of person that keeps fit.
• I’m the kind of person that maintains an ideal body weight.

Your self image will fulfill any label that you put on yourself. The power is all in your hands.

What kind of a person do you want to be in 2012?

If losing weight is something you’d like to do this year, then call or email to set up a consultation. I’m the kind of person who LOVES to see clients like you achieve their goals!

At every snack break, you have a choice to make. Will it be the leftover holiday candy, chips, and soda? Or will it be a nutritious and delicious portion of food to give you the energy, calories, and the goodness you need to make it through your day? Make the right decision and become leaner and healthier.

Everyone loves a good snack. But what defines “good”?

If your stomach starts rumbling and lunch is still two hours away, you’re going to need a snack to make it through the day. What you reach for at snack time can make a big difference in your energy level, weight, and overall health. Choose the wrong snack, and you’ll feel dragged down and even more tired. Choose wisely, and you’ll get the boost you need.

Before your next snack break, think twice about what you are about to eat and remember the following information when you’re craving a snack!

Snacking for Energy
If you find yourself fighting sleepiness in the afternoon, what your body needs is a boost of energy. Snacks eaten midday should contain good fats and protein to give and sustain your energy level.

Here are a few good options when you need an energy-boosting snack.

• A small apple or sliced banana with a tablespoon of peanut butter. The natural sugars in fruit take longer to metabolize than sugars found in candy, and the peanut butter provides the protein needed for long-lasting energy.

Every time I look at this photo, I see a dolphin with a sweet mohawk.

• A quarter cup of nuts and dried fruit. This slow-burning mixture provides protein, good fats (that’s right – fats aren’t always bad), and plenty of fiber, all wrapped up in a delicious package. Just be careful. Eating too many of these carbohydrates can cause low blood sugar and make you feel even sleepier.
• One tablespoon of hummus spread on four whole-grain crackers. Made from garbanzo beans, hummus is a great energy booster and is also full of fiber. And the whole-grain crackers are made with complex carbohydrates, which help fill you up without dragging you down.

Snacking for Weight Management
Many people eliminate snacks when attempting to lose weight. Unfortunately, this is counterproductive, as snacks keep you satisfied between meals. If dinnertime arrives and you’re exceptionally hungry, it’s easy to overeat. Eating several small snacks throughout the day will help keep your hunger in check. However, you should avoid eating snacks when you’re bored, stressed, zoning out in front of the TV, or not paying attention to what you’re eating while studying for your next exam.

The key is to choose snacks that fit with your daily calorie and nutrient needs. If your goal is to lose weight, choose low-calorie, nutrient-filled snacks. If you need to gain weight or if you are physically fit and need to replenish energy from a strenuous workout, go for higher calorie, nutritious snacks.

Low-carb snack ideas include vegetables, reduced-fat yogurt and cottage cheese, half of an avocado, and a few deli slices.

Snacks for Healthy Living
What you eat for snacks can help you meet recommended guidelines for the amount of fruits, vegetables, calcium, protein, and whole grains your body needs to stay healthy. Keeping a variety of yummy, ready-to-eat nutritious snacks available for you and your family is important. After all, when healthy food is easily accessible, you won’t be tempted to stop at the vending machine or the nearest fast food chain.

Just say NO!

In addition to choosing the right foods, include plenty of variety. If you eat too many carbohydrates for breakfast, snack on some protein. If you’re eating a steak for dinner, munch on some sliced fruit for an afternoon fill up.

Snacks full of goodness for your body include egg salad for protein, a cheese stick for extra calcium, baby carrots for a serving of veggies, canned tuna, or a handful of almonds.

If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine.

Call or email today – I look forward to hearing from you.

Your Friend and Trainer,

Paul F. Sweatt

Like just about everyone else last year, Santa decided to finally lose the unwanted pounds.  Being and avid fan of The Biggest Loser, Santa set a goal to lose about 200 lbs by next Christmas.  Realizing that he couldn’t achieve this goal without help he hired the professional personal training services of Mr. Paul F. Sweatt of Train To Sweatt fame.

Mr. Sweatt designed a personalized resistance and interval cardio based program for Santa in which they met for 3 one hour sessions a week over 11months.  In addition to their training session, Mr. Sweatt also showed Santa how to make better eating choices (no more cookies for Santa).  Santa  also did some yoga and steady state cardio on his own.

After a grueling 11months of training with Mr Sweatt, Santa became literally half the man he used to be.  But Santa’s imagine change didn’t stop there.

Now at a very fit looking 215lbs, Santa had an epiphany.  So in addition to his dramatic weight loss; Santa dyed his hair and beard back to its original reddish color,  change his trade marked red and white for black and now walks around everywhere wearing mirrored aviator sunglasses.

Bad(ass) Santa photographed outside his new shop.

Santa also traded in his sleigh for a  black Harley Davidson Fat Boy which he had detailed with silver true flame.

After he finished changing his personal image, Santa went on to revamp his whole toy making business.  Here’s what Santa had to say, ” I came to the realization that I have been wasting my time making all these toys for good little girls and boys.  So now I make toys foronly  the naughty ones.  Especially the girls. Hot ones.  Between the ages of 18 and 30.”  Mrs Claus was unavailable for comment.

He also up and moved his factory and elves to a warmer more temperate climate saying that now that he has a great body he wants to be able to show it off during the warmer months.  Santa originally wanted to moved to Florida but after negotiations the Elves Toy Makers Union decided to move his operations to central Massachusetts.  He also did this to be closer to his trainer who works out of Wellesley.

“Who would have thought that getting Santa the weight loss results he wanted would have had such drastic consequences,” said Santa’s personal trainer Mr. Paul F.  Sweatt.  ”If I had known that I was going to be responsible for all this, I might not have push him so hard.  I feel sorry for all the kids and Mrs. Claus.  I hear that they are getting a divorce.  But what can I say.  I do good work.”

If you would like to complain to Mr. Sweatt for ruining Christmas, you can email him at 4yourfitness@live.com.

Next up:  Rudolph Quits Drinking.  Is Red Nosed No More.

“What concerns me the most is that most our our holiday parties are potluck or hosted, so we pretty much have no control over what they will serve. If they are serving unhealthy food, and we don’t partake of it, they would feel offended.”

~ Barbara.

Thanks    .  Below are 3 tips to control holiday calories.  But remember if have been good and plan your eating around the party, one night of indulgence won’t cause you to pile on the pounds

You might not have control over what is served at the party but you do have control over what you eat on the days prior and following the party.

What I like to tell people is that if you eat healthy 90% of the time, the 10% where you don’t won’t have much if any effect on your waistline.  Remember, I recommend cheating on your nutritional plan occasionally to keep yourself sane and on track.

So don’t dread what will be served.  There is no need to hurt someone’s feeling when you put a little planning and effort into what you eat.

So here are the 3 tips I promised earlier to keep those holiday party calories from adding up.

1.)  Have a smoothie.  -  Everyones willpower will crumble when they are starving so don’t head to the party hungry.  Before you leave make yourself a light smoothie of around 200 calories.  For an added calorie slashing effect, make it holiday themed to squash your sugar cravings.  I recommend the gingerbread cookie smoothie.

2.)  Keep your hands busy.  - And no I don’t mean by grabbing and snacking on food.  If you are a woman hold on to your clutch.  Or if you are a man hold a camera and keep yourself busy by taking photos.  If your hands and busy with non food related items they can’t be holding food.

3.)  Snack size it.  - Instead of taking “normal” sized portions of everything, down size it.  Sorry could think of an antonym for super.  Just take a SMALL spoon of everything.

Still hungry?  Go get some more of your favorites.  There is no reason to starve yourself.

Your Friend and Trainer,

Paul F. Sweatt

So you’ve decided to ditch your old eating habits and to embrace a new diet of lean proteins and lots of veggies. You know that your new eating strategy will lead to many pounds lost…but you can’t get your old favorite foods out of your mind.

Watch out!

When you spend time dwelling on the burgers and pizzas that you loved, you’re setting yourself up for a relapse.

The best way to stick with your new healthy eating habits is to focus on all the new foods that you now enjoy. Get a new cookbook or visit websites that present new and tasty ways to prepare healthy food.

Find new favorite foods to love – foods that are healthy and guilt free.