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.

At nearly 410 pounds, he had tried every diet imaginable – with no luck.

No matter what approach he took to lose weight, his body would fight him, and he would inevitably end up heaver than before.

Then one day he had a light bulb-over-the-head “ah-hah” moment: His body wanted to be fat, and as long as it wanted to be fat, there was nothing he could do to lose weight.

If you’ve struggled for any length of time with weight loss, then you know the frustration that Gabriel felt in that moment. He was at war with his body.

In the two years following Gabriel’s “ah-hah” moment, he lost over 220 pounds naturally, without surgery or counting calories. His incredible journey is recounted in his book The Gabriel Method.

One of the key components to his success was that he identified and addressed the mental and emotional reasons that his body felt safe being overweight. Once these issues were eliminated, the weight began to fall off.

The Real Reason You Can’t Lose Weight
According to Gabriel, your body wants to be fat anytime it decides that being fat is the best way to keep you safe. Once your body understands that being thin is the best way to keep you safe, your body will want to be thin and the weight will fall off.

This all ties into our survival instincts to protect us from starvation, freezing to death or being eaten.

He ain’t fat.

In our modern world you have different worries than being chased by a lion, but even modern stress about paying your bills create the exact same chemical signals that are produced when you are starving or freezing. This convinces your body that you need to be fat in order to be safe.

When you approach weight loss from the outside in, you overlook mental and emotional threats that can confuse your body into thinking that being fat can help keep you safe. Here are four such threats:

1. Fear of Scarcity: When you spend your time in fear that you don’t have enough money then you send a message to your body that resources are limited. The only resource that your body recognizes is food – and storing fat is how your body saves up.
2. Emotional Obesity: At a subconscious level you may have the association that being fat makes you feel safer, or that it is serving another emotional need. In this case your body is simply trying to protect you; it is making you feel safer emotionally.
3. Mental Starvation: Though your body only recognizes physical starvation, you can also be suffering from emotional or mental starvation. This could be a desire for love, joy, fun, intimacy, or a deeper spiritual connection. Any mental or emotional longing can send the same chemical signals in your brain that physical starvation causes.
4. Dysfunctional Beliefs: If you believe that you were meant to be fat, or deserve to be fat, or if you view weight loss as impossible, then your body will obey by refusing to lose weight. Change your dysfunctional beliefs first and then weight loss will become simple.

Exercise was a big part of Gabriel’s remarkable weight loss journey. Once he broke through the mental and emotional reasons for his obesity, his body craved activity.

Are you ready to begin your weight loss journey? I’m here to help.

Call or email today to get started on a program that will transform your life forever – just like Gabriel.

Your Friend and Trainer,

Paul F. Sweatt

Be honest.

Well, you’re not alone.  Many people live with unfulfilled aspirations and the self-help industry is booming.

Unfortunately, a lot of widely used self-help techniques fail to deliver results.

Case in point: You’ve probably heard of the “Yale Goal Study” in which researchers were said to have interviewed the graduating Yale seniors in 1953, asking whether or not the students had written down specific goals that they wanted to achieve. Then twenty years down the road the researchers looked up each student and discovered that the 3% of the class who had written down their goals had accumulated more personal wealth than the other 97% combined.

Very compelling story, but totally made up.  Complete fiction. False.  A lie.

The “Yale Goal Study” never happened, though motivational speakers and self-help books have quoted it for years.  Apparently they weren’t doing their homework.

Best selling author and psychologist Richard Wiseman went on a mission to craft a no-nonsense response to the bogus self-help techniques. Using a diverse range of scientific data he uncovered a proven approach to achieve any goal.

The following 5 successful techniques (Do This) and 5 unsuccessful techniques (Not That) are from Wiseman’s book, 59 Seconds Change Your Life in Under a Minute.

Do This: Make a Step-by-Step Plan.
If you are serious about achieving your goal, then you need to create a step-by-step plan on how to do it.

Successful goal-achievers break down their overall goal into sub-goals. Each sub-goal needs to be concrete, measurable and time-based.

• Not That: Motivate yourself by focusing on someone that you admire.
  Studies show that focusing on someone you admire is not a strong enough motivator to see you through your goal.

Do This: Tell Other People About Your Goal.
How badly do you want to achieve your goal? If you want it bad enough, you’ll tell your friends and family.

This technique works on two levels. First, you’ve put yourself on the spot by letting the world in on your goal, so it’s all-eyes-on-you. Failure would be public. Second, your friends and family are there to offer support and encouragement. Don’t underestimate the psychological power of having someone in your corner.

• Not That: Think about the bad things.
  When you focus on the negative it becomes your reality.

Do This: Focus on the Good Things When Achieving Your Goal.
Remind yourself of the benefits associated with achieving your goal.

Make a checklist of how life will be better once you have achieved your aim. This gets your focus on a positive future, one that’s worth the effort.

• Not That: Try to suppress unhelpful thoughts.
  Rather than trying to erase that image of chocolate cake from your mind, learn to deal with the reality of temptation head-on.

Do This: Reward Your Progress.
Studies show that attaching rewards to each of your sub-goals encourages success.

Your rewards should never conflict with your major goal. When aiming to lose weight, never use food as a reward.

• Not That: Rely on willpower.
  Willpower alone rarely gets anyone to their goal.

Do This: Record Your Progress.
Make your plans, progress, benefits and rewards concrete by expressing them in writing.

Use a hand-written journal, your computer or a bulletin board to chart your progress. This process is priceless for maintaining motivation.

• Not That: Fantasize about life after achieving your goal.
  Daydreaming is fun, but simply fantasizing about your new life will not make it a reality.

Are you ready to achieve your fitness and weight loss goal once and for all? Call or email me now to get started on the process that will put an end to your yo-yo dieting and your fat jeans.

Now is your time to get into the best shape of your life.

When temptation presents itself in the form of fattening foods or sugary desserts, decide how you want to feel the next day. Would you rather be guilt-ridden and bloated OR guilt-free and svelte?

The choice is yours.

Do you eat the same thing for lunch everyday, go through the same exercise routine, and fall into bed at the same time each night?

Or maybe you’ve made a habit out of eating whatever looks good, avoiding the gym, and staying up as late as possible.

John Dryden famously said, “We first make our habits, and then our habits make us.”

Confucius said, “Men’s natures are alike; it is their habits that separate them.”

And Aristotle noticed that, “We are what we repeatedly do. Excellence then, is not an act, but a habit.”

It’s pretty clear that the habits you adopt will shape who you are.

When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.

If you aren’t happy with your body, then simply adjust your eating and exercise habits. Here’s how to adopt a habit:

Making a Habit
Use these seven steps to create a life-improving habit.

1.) Decide on the ONE habit that you would like to develop.  -  It’s tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable.

Here are some healthy habit ideas:

• Do not eat junk after 7pm each night.
• Bring your lunch to work instead of eating fast food.
• Exercise 4 times a week after work for 45 minutes each time.
• Only eat fruits and veggies as your afternoon snack.
• Get up early and exercise for an hour each morning.
• Work with a personal trainer 3 times a week.

2.) Write your new habit down on paper.  - Also include your 3 main motivators for developing this new habit, the obstacles you’ll face, and your strategies for overcoming these obstacles.

Here’s an example:

• My new habit is to work with a personal trainer 3 times each week.
• My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans.
• The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse’s support.
• I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.

3.) Commit fully to your new habit, in a public way.  - This could mean posting it on facebook, or simply announcing it at the dinner table. Put yourself in a position where you’ll be embarrassed to give up on your new habit.

4.) Keep track of your progress.  - You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.

5.) Keep yourself publically accountable. This means either status updates on facebook or verbal status updates at the dinner table. Your friends and family are in a position to offer you support, so don’t shy away from those close to you.

6.) When you fail, figure out what went wrong so that you can plan around it in the future.

7.) Reward yourself for your success. - Time to get that cute bathing suit you always wanted.

Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same 7 steps.

I’d love for my fitness program to become your new healthy habit! Call or email now to reserve your spot.

92% of people that start a fitness program this January will fail.

Most of these people will quit by January 22.

Some of these 92% will actually end up in worse shape (i.e. fatter and less healthy) than when they started.

Yes, that’s right!  In only 3 weeks they will have given up on their resolution to lose weight, wear a bikini this summer, fit in those jeans or just plain become a healthier person so their scores are better next time they go to the doctor.  Sad, is it not.

And some will convince themselves that they will do better and maybe even succeed next year. RIIIIGHT.

Here are some of the reasons that they will fail to reach their fitness goals this year:

1.) They try to do it with all by exercise alone.  We in the personal trainers union (PTU) have a saying; “You can’t out train a bad diet.”  No matter how much they kick their @$$ in the gym if their diet does not coincide with their fitness goals they WILL NOT reach the fitness goal(s) that they have set for themselves.  I don’t care if they’re trying to lose fat, gain muscle, lower their BP or cholesterol.  If they do not change their diet to match, they will fail.

No matter what you fitness resolutions/goals are you better choose the apple.

Want to lose fat or look better?  Then check out Fat Loss 1-2-3: Step 1 and 2 and 3 for some helpful and easy diet advice.

Even if they do focus on there diet…

1a.)  They won’t exercise enough. I hate to be the bearer of bad news but if they don’t do exercise or do something vigorous at least three days a week they most likely won’t get to their goals as fast as they want, if at all.

Nothing makes people give up faster than not seeing results.

Or….

1b.)  They exercise too much.  Some people seem to think that they can start working out hard and heavy from the get go.  Great attitude but your body will not be happy.

Injuries are another thing that makes people quit.  So they need to work up to some serious @$$ kicking.  If they play their cards right it will happen sooner then they think.

2.)  They think that they will change just by wishing/thinking/praying for it.  That’s like praying to win the lottery and then not buying a ticket.  We in the PTU have another saying; “The definition of insanity is doing the same thing and expecting different results.”

This will just waste your time. Don’t wish, act.

Those wanting to change the way they are will have to change what they do.  Not only will they have to change their diet and exercise program, there are many other aspects of their lives that they are going to have to change.  If they smoke, they are going to have to quit.  If they drink heavy, they are going to have to at least cut down if not quit all together.  They are going to have to make sure they get enough sleep.  They are going to have to find ways to reduce their stress levels.  And they are going to have to find more time to relax.

And like my client M-L said; “If you want to change, you have to accept that you are going have to make changes.”  So they need to figure out what they need to change about themselves and what it will take to do it and accept it.

3.) When it comes to exercise they think all they have to do is lots of steady state cardio. I will agree that regular steady state cardio has its place in a health and fitness program but it should not be your main focus.  Unless you are an endurance athlete, of course. It has been shown in study after study, that if your main fitness goal is to lose weight, that steady state cardio can possibly make you fatter.  You can do 300 hours of steady state cardio by next year and not have lost an ounce of fat. And don’t even get me started if your goal is to gain muscle. Want to get lean and sexy? Lift weights (a.k.a resistance train).  Want to lose fat from around your middle?  Nothing has been shown to blast belly fat better than intervals.  Also, both resistance training and intervals (if done hard enough) have been shown to produce the same fitness and health results as steady state cardio.  Only faster and better and with some added health benefits that steady state cardio can’t match.

Homer does lots of steady state cardio for health and look at him. D’OH!

4.) Their resolution isn’t S.M.A.R.T. No, I am not saying that their resolutions are D.U.M.B.

But they could be better.   They need to make sure that their resolutions/goals are Specific, Measurable, Attainable, Relevant, and Time Bound.

Go here to find out how to make smart your resolution S.M.A.R.T.

5.)  They go it alone. Even though a full time personal trainer, registered dietitian and personal chef will help them to reach their resolutions/goals they are not necessary.  Meeting with the first 2 will help immensely though.   Those wishing to reach their resolutions/goals should at least get aid from like minded friends and family.  This will help them to stay motivated and on track when the going gets tough and they feel like quitting.  Nothing fuels the fire more that the thought of disappointing someone else.  Especially your mean personal trainer.

Hire(d) help.

So don’t be like them.

Make sure you are part of the 8% that reaches and maintains your fitness goals this year.  Follow the advice and the links given above and like Nike says “Just Do IT!”

Your Friend and Trainer,

Paul F. Sweatt

For years they have been telling you that eating a lot of fat, especially the saturated variety will make you fat, clog your arteries and lead to heart disease.  They told you that you need to eat a low fat diet and get most of your calories from grains.

So far all this advice has led to is a population that is getting steady fatter and heart disease rate that are skyrocketing.

What I am about to say will probably shock you.

You should be eating more saturated fat and less grains.

No I am not trying to kill you.  Let me back up a bit.

This year over 20 studies (that I know of) have been published in The American Journal of Clinical Nutrition that found that “Saturated fat was not associated with an increased risk of coronary heart disease, stroke or coronary vascular disease.”   The studies also said that the current increasing rates of the aforementioned maladies were due to excess carb, particularly refined carbs.

I know what your thinking.  But your just a trainer at a health club why should I listen to you when mass media says different.

First, don’t believe what the media tells you.  Second, their are other very popular and famous health guru that agree with me.  Ever hear of Dr. Andrew Weil (if you haven’t Google him).  Even he says that he was wrong to tell people to limit their saturated fat intake.  Dr. Weil also agrees that it is excess carb intake that is the leading cause of the rise of degenerative diseases in America.

Santa Claus’ healthier twin.

The studies also bring up considerable scientific evidence as to why you need to consume more saturated fat.

1.)  Saturated fats keep you healthy.  - I has been shown that those who include saturated fat in their diet have an easier time building lean muscle and repairing damaged tissue, stronger immune systems and better sexual function than those on a low fat diet.

2.)  Saturated fats help you to absorb and use omega 3 fatty acids better.  - It has been shown that eating saturated fats helps your body to convert omega 3 in to a usable form.  Then once it reaches your tissues, saturated fat helps it stay their.  So if you want those fish oil capsules you are taking to be more effective, just make sure that you take them with a meal that contains some saturated fat.

Make sure you eat from the surf and the turf.  Just make sure your dolphin is labeled “tuna safe”.

3.)  Saturated fats strengthen your immune system.  - Certain types of saturated fats , especially lauric acid, have antimicrobial effects.  That means that they fight off the bad bacteria in our guts and keep us safe from viruses.  They have also been shown to reduce inflammation.

Lauric acid is found in large quantities in virgin coconut oil.  Coconut oil makes a great and healthy substitute for other cooking oils.

4.)  Saturated fats strengthen your liver.  - Saturated fats help protect the liver from damage due to alcohol consumption.  As a note polyunsaturated fats have the opposite effect and cause more stress on your liver.

5.)  Saturated fats help with vitamin uptake.  - Not only do animal fats contain vitamins, certain vitamins (i.e. A, D, E & K) need fat to help them get absorbed.  Just eat a big bag of carrots for the vitamin A?  Well if you didn’t have them with any fats (try peanut butter) you won’t absorb any of it.  And for the love of all that is good please stop throwing away the egg yolk.  They are the healthiest part of the egg.

Note:  If you get omega 3 enhanced eggs, the omega 3’s are in the yolk.  So if you don’t eat the yolk you are just buying really expensive protein.

6.)  Saturated fats help you to live longer.  - If you really want to change your lipid profile you will trade in some of your carbs (starches) fro saturated fats.  It has been shown that those who do; lower their triglyceride levels, increase their HDL levels and increase the size of their LDL particles.

For those of you that think that last one sounds bad, it isn’t.  The smaller your LDL particles the stickier they are and the more likely that they will stick  to your artery walls.  The bigger ones are “fluffly” and less likely to attach themselves where you don’t want them.

After reading the above you may think that I am  giving you permission to start eating sticks of butter.

Huh, no.

What I am telling you is not to fear saturated fat and to start eating some more for a healthy balanced and sensible diet.  If you do this you will become leaner, healthier and find that you have the energy you need to get though your workout and the rest of your day.

Your Friend and Trainer,

Paul F. Sweatt

For another great article on the subject go here: http://www.getprograde.com/the-truth-about-bacon.html?advert_id=CN

References:

1. Volek, JS. Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. Journal of Applied Physiology, Jan, 1999, 82

2. Garg, M L, Federation Of American Societies for Experimental Biology (FASEB) Journal, 1988, 2:4, “Meeting Abstracts,”American Oil Chemists Society Proceedings, May 1998, 7, Chicago, Il.

3. Emken EA, Dietary linoleic acid acid influences desaturation and acylation of deuterium-labeled linoleic and linolenic acids in young adult males. Biochemical Biophysical Acta, Aug 4, 1994; 1213 (3) 277-278

4. Kabara, J J, The Pharmacological Effects Of Lipids, The American Oil Chemists Society, Champaign, IL, 1978, 1-14. Cohen, L A, Journal of the National Cancer Institute, 1986,  77:43

5. Cha, Y S and D S Sachan, Journal of the American College of Nutrition, Aug 1994 13 (4): 338-43, Nanji, A A, Gastroenterology, Aug 1995, 109 (2) 547-54

6. USDA National Database Nutrient Database for Standard Reference.

The researchers knew (as I am sure you do) that since these workers were more active they were healthier because of it.  But did the workers know this?  And if they did, would it make any difference (i.e. improve their health)?

So the researchers broken the cleaning workers into 2 groups.

Group 1:  This group was told that there work was great exercise and that it was good for there health.  They were also told each day how many calories each of their activities was burning.  The researchers made sure that this group was very aware about the health benefits of their work.

Group 2:   This group was just told that exercise was good but not that their work constituted as such.

Both groups were given health screening and were weight before and after the study.  There lifestyle habits and workloads were also monitored to make sure no changes were made.

This was conducted over 4 weeks.

There were some very interesting findings:

Group 1:  This group lost a scientifically significant amount of weight while lowering their BMI, belly fat and blood pressure.

Group 2:  Saw no improvements.

Since the only difference between the groups was their knowledge of the health benefits of their jobs can you say placebo effect.

Ok, that’s great for them but how does this help you.

There a couple way actually:

1.) The more strongly you believe your workouts are benefiting your body and health, the better the results you will get.  The more you believe your workouts are changing your body, the more they will.  I am assuming here that you are doing real workouts not just hours of long duration, steady state cardio.  This happens because the more you believe and invision the body you will get, the harder you will work.

This also work with your nutrition if you are eating healthy foods in healthy portions.

2.)  The more strongly you believe your workout and diet are benefiting your body and health the less likely you are to blow off working out or eat junk food.  This happens because you are more aware of what will help and what will hurt your progress.

So when you are kicking your butt in the gym and eating right don’t forget about that 3 lbs organ in your head.  It can give you just the (mental) boost you need to reach your fat loss/body transformation goals.

Believe in yourself.

Your Friend and Trainer,

Paul F. Sweatt

It’s hardly your fault.

Have you ever stopped to notice how many times you’re bombarded by food marketing each day?

Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.

The question “What’s for dinner?” has never been more complex than now.

Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you’ve fallen into the trap of the chain restaurant, the drive thru, and the take-out line.

But wait – truly healthy eating is simple.

First you need to block out the blizzard of food marketing around you.

Remember that advertisers want your money, and they don’t stop to consider if the food they promote will expand your waist – that’s your job.

It’s safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish, steamed broccoli and a side of brown rice?

So what does truly healthy eating look like?

A healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains.

Just as importantly, a healthy meal does NOT contain:

• Refined sugar / corn syrup
• Fried / fatty food
• Full fat dairy food
• Processed food with chemical additives

Healthy Breakfast

Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:

• Scrambled egg whites, sliced tomato and whole grain toast
• Whole grain oatmeal, sliced fruit and a protein shake
• Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg

Healthy Lunch

It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:

• Dark baby greens topped with chopped chicken breast and diced tomatoes
• Albacore tuna (packed in water), mixed with finely chopped cucumber over brown rice
• Homemade sandwich: Sprouted grain bread with lean turkey slices, lettuce, tomato and mustard

Healthy Dinner

Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:

• Grilled white fish, sautéed spinach and whole wheat couscous
• Baked chicken breast, steamed broccoli and brown rice
• Try the recipe for Chicken Quinoa Stir Fry below

While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation.

Your exercise routine should be challenging and should be done on a regular basis.

I know that you have more than enough in your life to think about without having to plan your own exercise routine. Leave that job to me—call or email today to get started on a personalized fitness program that will leave your body no choice but to shed those unwanted pounds.

Your Friend and Trainer,

Paul F. Sweatt

Wellesley’s Best Personal Trainer

So what do fit people do in their “healthy lifestyle”? Take a peek with the following 7 Habits of Highly Fit People:

Habit #1: They Don’t Buy Junk

Fit people know that if they keep junk food in the house it will land on their waist sooner or later. So they don’t buy any. Even buying junk food for your kids or spouse is not advised since 1) you’ll likely eat some of it eventually, and 2) your loved ones shouldn’t be eating that junk either. It’s called junk for a reason.

Rid your home of chips, cookies, candy, baked goods, pre-packaged snacks and anything else that belongs in a vending machine. Replace the above with fresh fruit, veggies, nuts and other healthy whole foods snacks.

Habit #2: They Have Priorities

Fit people make exercise a priority. Along with keeping a job, paying the bills and going to the doctor, exercise is an important part of their lives. What I’ve found is that fit people put exercise before leisure time. Sure, fit people enjoy leisure, but it is scheduled around their workout time.

Treat exercise time with the same importance that you would a business meeting or trip to the dentist.

Habit #3: They Stop When Full

Fit people stop eating when they feel full. Sound simple? It is, but how many times have you stuffed yourself simply to clear your plate? Or how many times have you eaten another piece of cake despite being stuffed?

The next time you feel full, take it as a sign to stop eating. Yes, even if your plate isn’t empty.

Habit #4: They Push Themselves

Not only do fit people make time to go to the gym, they challenge themselves during each workout. While it is easy to simply go through the motions while exercising, you’re cheating your body out of great results when you don’t push yourself. Exercise should make you sweat, make your muscles burn, and leave you with a feeling of accomplishment.

Find ways to make each workout more challenging. For competitive people, the best way to push yourself is to exercise with a friend of similar strength. Another great way to challenge yourself is to set small attainable goals. These goals could be to push heavier weight, to sprint longer, or to do cardio at a higher intensity setting.

Habit #5: They Don’t Eat and Watch

Fit people know that eating in front of the T.V. is mindless eating. When your attention is on your entertainment and not on your food, then you’ll be less tuned in to what and how much ends up in your mouth. Eating in front of the T.V. is also very habit forming. Ever notice how you crave munchies just as a reflex of sitting in front of the T.V.?

Eat before or after your entertainment and pay attention to what and how much goes into your mouth.

Habit #6: They Drink Water

Fit people drink lots of water. And not just in addition to other beverages, but instead of them. Water is their main drink, while other drinks are occasional treats. Calorie-filled drinks are one of the quickest ways to consume excess calories which quickly turn into fat. Consider water your beverage of choice. Drink plenty of it each day and drink other beverages only a few times each week.

Habit #7: They Are Supported

Fit people don’t leave their motivation to chance. They know that if their personal trainer, boot camp instructor or workout partner is waiting for them, then they are less likely to skip a workout. It is so easy to hit snooze or to talk yourself out of the gym as soon as your booty hits the couch after work. Fit people take the option of skipping out of the equation.

Want instant support? Go here Call or email me today to get started on your own customized fitness plan.

I hope that these habits have inspired you to make a change for the fitter in your own life.

If you already do some of these habits then congratulations – you are on your way to a better body. Make an effort to incorporate the rest of the habits to take your results to the next level.

If none, or very few, of these habits describe your lifestyle, then I’ve got good news – you now have 7 effective new habits to start that will get you some awesome results. Don’t try to tackle all 7 at once – pick one or two to add each week and gradually work up to all 7.

As always, you are welcome to call or email me with questions or to get started on your own customized fitness plan. I look forward to hearing from you.

Your Friend and trainer,

Paul F Sweatt

Wellesley’s Best Personal Trainer