Blog
Happy New Years! (again?)
Aug 21st, 2010
I hope you are having a great weekend!
It is hard to believe but summer is almost over and for those of us who have kids it is over!
However, this time of year presents a perfect opportunity to reanalyze your goals. You can almost call it a 2nd New Years. School is starting and your routine is going to stabilize now. So now it is time to start planning and salvage 2010.
Here are a few reasons why you should reanalyze your goals!
- We only have 4 more months till January 1st.
- School is starting and old bad eating habits can quickly take root.
- Candy season, aka Halloween, is here 2 months!
- Thanksgiving is in three months.
- Finally, right after Thanksgiving, all of those holiday parties will really put a damper on your waistline.
Now between Thanksgiving and New Years the average person will pack on an extra 5-15lbs. That is only a shade more than a month’s time. Think about the damage that can occur over a 4 months time? ………Scary thought huh?
Don’t worry because all you have to do is make a plan and STICK TO IT! Follow these six rules and you will be ringing in the New Years with a rocking new body!
- Set realistic goals. Make sure you have small, manageable goals that are achievable in less than four months time!
- Be specific about what actions you will take to reach your weight loss resolution. What type of exercise will you do and how often? What food plan will you follow and how will you track your calorie intake? Who will you use for support in your journey?
- Don't just ditch your old habits. If you want to make your goals a permanent part of your life then you have to be willing to replace unhealthy behaviors with new healthier ones.
- Use a flexible diet plan that doesn't require you to omit certain food groups. Too many restrictions will leave you feeling deprived and send you back to your old eating habits in no time.
- Practice patience. You didn't gain the extra weight overnight so don't expect it to miraculously melt off overnight either. Give your body time to adjust to the new lifestyle and expect plateaus along the way.
- Have a support system in place. Who is going to help keep you accountable? Who is going to motivate you when you want to quit and stop working out?
I do recommend that you don’t start after Labor Day but start today! It is easy to be the Monday King/Queen. You know, "I'll start Monday, today is my last night and I am going to indulge one last time." Then a week later you saying the same thing.
People who have joined camp know that I will be questioning where they have been, their other campers will be pushing them to keep going when they want to quit. Does your gym offer this? Chances are NO!
I have added new classes (Get Sexy Core Class and Yoga) to help you avoid the weight gain that maybe inevitable. You can check out the new times and classes by going to the Location tabs on the website or call me 720.628.3119.
Remember if you want to succeed in life and in fitness you have to take action. So why not take action and join one of Denver’s best communities.
As always, who is looking at for you?
Russ Gallivan NSCA-CPT 5280 Fitness ConsultingThis Mind Trick Works
Aug 15th, 2010
If you've ever wished that you were more motivated to experience life at your full potential then this is for you.
Most of us set goals and work hard only to find our motivation fizzle out after a couple of weeks. But there are little tricks that will help you harness the power of your mind and propel you toward achieving your goal. 
Yoda...a master at mind tricks!
The Two Motivators
When you boil it down, you're motivated by two simple things:
- To avoid pain (fear of failure)
- To gain pleasure (promise of reward)
You are naturally geared toward one of these motivators. To figure out which, think of the last time you accomplished a task and then ask yourself the following: While doing the task were you thinking about what would happen if you failed to finish, or were you thinking about what you would gain when you finished?
Take note as to which motivator works for you - fear of failure, or promise of reward.
Set Your Goal:
The first step towards unstoppable motivation is to determine your goal. You know you're unhappy with your body, but what exactly do you want to change? Why is it important to you?
Perhaps you can relate to one of the following goals:
You need to lose weight for your health. Your doctor scared you straight or maybe you've had a recent health problem that landed you in the hospital. Your goal is to move away from the pain of sickness.
You want to look and feel incredible. You've always wanted to feel vibrant and attractive. The idea of having more energy really excites you. Your goal is to move toward the pleasure and reward of a fit body.
You're worried about your kids. They don't eat enough vegetables, they drink more soda pop than water and they play video games constantly. You have decided to model a healthier lifestyle and to encourage your kids to participate. Your goal is to move away from the risks of a sedentary lifestyle and to propel your kids toward a healthy future.
Train Your Mind for Weight Loss:
With your clear and important goal in mind, let's take a few minutes to train your mind to achieve it. You know that weight loss comes as a result of eating right and regular challenging exercise, so let's use your mind to conquer both.
Eating Right:
Use this exercise to distance yourself from the self-sabotaging foods you really wish you didn't eat, and to naturally begin selecting healthy foods.
Take a moment to review your current eating habits. Identify the foods that you should stop eating (hint: sweets, anything fried, refined carbohydrates, sugary drinks). Identify the worst food that you eat regularly but know you shouldn't.
Now imagine the healthy foods that you should eat (hint: vegetables, fruits, whole grains, lean protein). Identify the healthiest food that you know you should eat regularly.
Now with the image of these two foods in mind, find a quiet place and do the following exercise (seriously this stuff works):
Draw up the image of your unhealthy food item. This image will likely be quite vivid, with smell, taste and bright color. In your mind, fade this picture to black and white and distance the image until it is dull, fuzzy and remote.
Draw up the image of your healthy food item. This image will likely be fuzzy and faded. In your mind, bring this picture to life with smell, taste, sound and bright color.
Regular Exercise:
This technique can be applied in a way that encourages you to crave exercise rather than avoid it.
Take a moment to imagine how you feel after a great workout (notice the emphasis on the word after). Remember the physical satisfaction as well as the sweet feeling of accomplishment.
Now bring to your mind the aspects of exercise that you dislike. What is your biggest reason for avoiding exercise? Are you too tired? Do you not have enough time? Is physical exertion too much of a hassle? Pinpoint your greatest complaint about exercise.
Now with the image of these two aspects of exercise in mind, find a quiet place and do the following exercise:
Draw up the image of your exercise complaint. The image is likely to be clear and accompanied by the sounds, smells and sensations. In your mind, fade this picture to black and white and distance the image until it is dull, fuzzy and remote.
Draw up the image of the wonderful feeling you have after accomplishing a great workout. Magnify this image in your mind. Fixate on how you feel physically, mentally and emotionally. View the experience in bright colors and add a sound track of inspirational music.
Why It Works
If this was your first experience with training your mind (also called Neuro-Linguistic Programming, or NLP) it may have felt a little odd. Many of the world's top achievers regularly use techniques like these to accomplish astounding goals.
The techniques above work because they train your mind to bring your behavior in line with your values. Think about it, you value health, you desire to be fit and attractive and you want to instill healthy habits in your kids.
These techniques encourage you to avoid self-sabotage and to make choices that line up with what you truly value.
Now that you are ready to accomplish your goals, register for one of our boot camps. 
Committed to your success,
Russ Gallivan NSCA-CPT 5280 Fitness Consulting
Food is Not What it Appears to Be
Aug 8th, 2010
I hear this a lot...."I have been eating healthy about 80% of the time and I don't know why I am still not getting the results I want." Well, your version of healthy may not be necessarily be that healthy. I don't care what that box says. Besides, how healhty can it be if it comes in a box.
Whenever we go to the grocery store, our eyes are quickly drawn to food labels that claim to be “Reduced Fat”, “Whole Grain”, or “All-Natural.” I am sorry but if it is considered "All Natural" then why do are there some words in there that I can’t pronounce. The regulations on food labels are minimal to none whatsoever. Needless to say, food companies can make certain claims without really having to back it up. So, to help you out I have complied a list of foods that claim to be healthy but are not.
Canned Fruit
It is fruit so it must be healthy right? Not so much. A lot of canned fruit has tons of extra sugar in it. If you do by canned fruit, stick with the kind that is packed with 100% juice or better yet, choose natures recipe.
Arizona Green Tea
“Wait a minute, you said green tea is good for you!” Correct, I did say that but not all the extra sugar that comes in elixir. Choose green tea variety that is low in sugar. If you want the same benefits of green tea try using a supplement instead.
Cold Cut Trio
Jared may beg to differ but this is loaded with sodium. The bologna, ham, and salami pack more calories and sodium than pork ham. Choose a better alternative such as turkey or black forest ham sandwich. Also remember this: Just because as particular resturant has a reputation of having healthy meals doesn't mean that everything is there is good for you.
Frozen Chicken Alfredo Skillet Meals
You may not have time to cook but your waistline shouldn’t suffer. These meals are loaded with saturated fat and high in sodium. Whenever you need a quick frozen meat choose a healthy stir fry option.
Vegetable Chips
This is a newer thing that is coming out. I am sorry but a chip is still a chip. The main 
reason: they are cooked in oil. If you want something crunchy choose a carrot or celery stick! It never ceases to amaze me how we can turn one of natures most perfect food and make it bad for us.
All I ask for you to do is pay attention to what you think might be healthy. Case in point: Chicken wings are not considered healthy because they have chicken.
Committed to your success,
You Can't Out Train Poor Nutritonal Habits
Aug 2nd, 2010
I don’t care what your friends say. Yes, you did make it to boot camp three times this week, had fun, and worked your tail off ………..BUT that is no excuse to go and splurge. One meal can undo everything you have worked for. However, there is no need to 
stress out and reach for that bowl of ice cream.
It is time to drive this little message home...... "It is the little things that matter. "
Here are 5 little tips that can help you stay on the right path.
1) Extreme diet changes = bad idea.
Hold up on making any extreme diet changes. Make sure the nutrition plan you've chosen is sustainable. Simple diet changes go a lot nfarther than you might think.
Why not just eat more whole, natural foods rather than trying to go on an impossible-to-stick-to ultra-low carb extreme plan?
2) Get the junk out of the house.
If it's in your house, you'll eat it. I am all to familiar with this problem. A simple trick is to make a list whenever you go the store and STICK TO IT. This rule also applies to helping your children eat healthy as well. Yes, you want to make your children happy but don’t do it with a HAPPY MEAL.
So whatever your weakness is, keep it out of your home.
Fairly simple don’t you think.
3) Mindless Eating.
For some folks, the diet-killing gap is between work and dinner.
For others, it's between dinner and bedtime, but for almost everyone, there is a point in the day when we suffer from mindless eating. This could be you have been on some extreme diet plan that you heard about or saw in some late night infomercial!
So make sure you have alternatives...as soon as you come home from work, cut up vegetables and dip them into hummus. That will keep you full on a small amount of calories.
My personal favorite, is to stir up protein powder in yogurt along with some fruit. YUM!!
4) Chew your food 5-10 times before swallowing. 
Didn’t your mom tell you to chew your food? Most people eat so fast they only about 1-2 times. You'll really notice a difference and you'll slow your eating so you feel full.
5) Have a bowl of broth-based vegetable soup before a meal.
Studies have shown that this really works! Yes, it may seem a little different but why not try it. What do you have to lose? Fat?
Committed to your success,
Russ Gallivan NSCA-CPT
5280 Fitness Consulting
5 Key Rules for a Better Body
July 22, 2010
We all want to have a better body but to get there there are a few rules that we must follow. Now, rules are sometimes to intended to be broken but try to follow these if you want a great physique. I talk about these things ALL of the time but maybe if you see it in writing it might help. Hey, I am a visual learner....what about you?
1. Eat every 2-3 hours.
Now, you don’t need to eat a full meal every 2-3 hours – some of them 
can be smaller snacks. That may seem like a lot, but understanda) that each meal will be smaller than the ones most people eat, and b) that eating this way can drastically reduce your body’s inclination to store the calories you eat as body fat.
2. Include lean protein in each meal and snack.
Complete, lean protein generally is food that, well, was an animal or comes from an animal. Things like chicken, beef, fish, dairy, and the like. “Lean” means low fat. So you want food high in protein but low in fat (e.g., leaner cuts of meat, low fat dairy, etc.).
3. Include vegetables in each meal or snack.
One of the best and easiest things you can do to improve your health is to include veggies in each meal or snack you eat – every 2-3 hours, right? Psychologically, that’s a big change for most people. But it makes such a difference physically that it’s well worth it.
4. Save carb-heavy meals for after exercise.
This includes things like things rice, pasta, potatoes, etc. You can eat them all – but wait until after you’ve exercised. Plenty of research shows that the body is better able to process carbohydrates in the 3 hour period following a bout of intense exercise. It’s true that starches, grains and sugars are dietary staples in North America, but remember that heart disease, diabetes and cancer are medical staples in North America – and there’s a relationship between the two! For the rest of the day, stick to lean protein and a delicious selection of fruits and veggies.
(Remember those things????)
5. Include a good balance of healthy fat in your diet.
Dietary fat is absolutely essential! There are 3 types of fat: saturated, monounsaturated, and polyunsaturated. Eating all three kinds in a healthy balance can dramatically improve your health, and actually help you lose fat. Your saturated fat will probably already be covered. Most foods containing lean protein also contain some saturated fat, and that’s okay. You can even toss in some butter or coconut oil for cooking. Your monounsaturated fat should come from mixed nuts, olives, and olive oil. Your polyunsaturated fat should from flax seed oil, fish oil, and mixed nuts.
Committed to your success,
Russ Gallivan NSCA-CPT 5280 Fitness Consulting
The Top 5 Ways You Eat Too Much
July 9th, 2010
Each day you make well over 200 decisions about food, according to Brian Wansink, PH.D. in his book, Mindless Eating. Your weight is the sum total of your past food decisions.
According to Wansink, overeating can be greatly reduced simply by removing the cues in your environment that cause you to overeat. He goes on to explain the top 5 Diet Danger Zones and the solutions for each:
1. The Meal Stuffer: At mealtime you really stuff yourself. You clean everything off your plate, eat quickly and often go back for seconds. You consider yourself to have a “healthy appetite” and often feel uncomfortably full after eating.
- Use the Half-Plate Rule: fill half of your plate with vegetables and the other half with protein and starch.
- Use smaller plates and wait 20 minutes before deciding if you want seconds.
- Eat slower so your appetite can catch up with what you've already eaten.
- Don't place serving dishes on the table. Pre-plate your food and then put the rest out of reach.
2. The Snack Grazer: You eat whatever food is within reach, and snack at least three times throughout the day. You can't walk past a candy dish without dipping in. Your snacking is rarely done out of hunger.
- Chew gum throughout your day to avoid mindless munching.
- Keep tempting snack foods out of sight and out of mind.
- Never eat directly from a package. Portion out your snack into a dish.
- Don't purchase tempting snack foods for future snacking. Keep a wide variety of fruits and vegetables on hand instead.
3. The Party Binger: Whenever you attend a social event where the main attraction is food, you eat without stopping. With all the distraction you quickly lose track of how much you've consumed and often stop only when it's time to leave.
- Stay more than an arm's length away from the buffet or snack bowls.
- Put only two food items on your plate during each trip to the table.
- Make yourself feel full by eating the big healthy stuff first, like broccoli and carrots.
- Remind yourself why you are at the party: first to socialize or to conduct business and secondarily to eat.
4. The Restaurant Indulger: You eat out at least three times a week and enjoy every minute of it. You love appetizers, large entrees and rich desserts. When you leave the table you are always stuffed.
- Ask your waiter to remove the bread basket from the table.
- Before you eat, ask your waiter to box half of your entrée to take home.
- Decide to either share an appetizer or a dessert, never have both.
- Skip the appetizer menu and instead start your meal with a side salad.
5. The Desktop (or Dashboard) Diner: You like to multi-task by eating at your desk or on the go. Your lightning-quick meals are grabbed on-the-go from fast food joints, vending machines and convenience stores. You don't plan your meals ahead of time and end up eating whatever you can quickly find.
- Pack a healthy lunch and bring it with you.
- Stock your work area with healthy protein-filled snacks.
- Drink plenty of water throughout the day.
- Turn off the computer or pull your car over while you eat.
By making these healthy changes when it comes to your food decisions you will put yourself back on course and moving in the direction of healthy weight loss.
Would you like to expedite your fitness and weight loss results? Call or email today to get started on a fitness program that will quickly transform your body.
Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.
6 Things To Do This Weekend
July 3rd, 2010
Hello,
I hope you are off to a fantastic start to your weekend.
This is a great time of year for parties, fireworks, friends, food eating contest, and I am sure that there will be some, in not a lot of, alcohol consumed. 
I understand that weekend nutrition can be one of the biggest problems you may have with your fat loss program. It is easy to do because you want to let loose, have fun, and justify all of the hard work you have done during the week.
I always tell you to go and enjoy but do so in moderation. Remember the 90/10 rule?
There are ways to overcome diet destruction and I have made a list that will help you lose fat and live guilt-free this weekend.
1) “If you fail to plan then you plan to fail!”
Basically, if you prepare beforehand to overcome the obstacles then you will have a better chance to stay on track.
2) Plan your “Reward Meals”
You have worked hard and deserve to enjoy yourself but don’t make this weekend a free for all. If you know you will be have some finger lickin’ BBQ on Sunday, then don’t go heavy on the French toast and bacon that morning with you cuz!
3) Stick with what works
Choose fruits, vegetables and raw nuts as your snacks and foundations of your meals. These basic things along with getting plenty of sleep and water will help you decrease the chance of binge eating
4) Eat breakfast
Don’t skip it. Simple message and “NO!” coffee doesn’t count
And finally
5) Stay active!
Go on a hike. Be a kid. Run around and have fun. You don’t need to sit around drinking beer talking about the neighbor or how the Broncos will do this year. Check out how many calories you can burn:
- Backyard Badminton = 300 calories per hour
- Shooting hoops = 300 calories per hour
- Basketball game with the youngsters = Up to 500 calories per hour
- Moderate cycling = Up to 600 calories per hour
- Canoeing = 400-600 calories per hour
- Metabolic Boot Camp = 10,000 calories per hour (Ok, maybe not that much...)
- Coaching your kid's sports = Up to 300 calories per hour
- Lawn darts = 200 calories per hour
- Fishing = 200 calories per hour (more if you are wading in stream)
- Frisbee tossing = 200 calories per hour
- Golf (carrying clubs) = 350 calories per hour
Remember your body is designed to move. It is the very lack of movement that causes our……. back/knee/hip/foot/neck/shoulder/elbow/wrist/ankle/pinky toe to hurt. (Did I miss anything?)
6) Have fun
Enjoy this time of year. We have this celebration for a reason so be grateful we live we do. Brag about what you do in boot camp. I guarantee you that you friends and family will be amazed. Finally don’t listen to negativity. People are jealous of you and what you have accomplished. I believe in you and will always do what I can to help (or give a little extra kick)!
Enjoy and be safe!
Committed to your success,
Russ Gallivan NSCA-CPT 5280 Fitness Consulting
What Is Your Excuse?
June 18th, 2010
Watch the video!!
What is yours?
Enough said.
Russ Gallivan NSCA-CPT 5280 Fitness ConsultingHow to Decode Food Labels
June 12, 2010
Every weekend, usually after boot camps, I head out and do the grocery shopping for the family. I actually enjoy it because I treat it as a game. This game is simple....buy as much HEALTHY food as possible but without going over the weekly budget. I got it down to a science now but at first it was challenging because of those dang food labels.
Whenever you go shopping for food, I am sure you notice all of the products that are labeled “low-fat”, “sugar-free”, or “whole grain.” These labels are usually put on in some manner to catch your attention. However, you need to train yourself to look right past these labels and go straight to the ingredient list. Here is a list of ways that you can decode the labels on food products
Seek Simplicity
Avoid getting distracted and look to the ingredients list for meaningful facts. This is where you will find the basic makeup of a particular product. Each ingredient is listed in descending order from the most prevalent to the least. Also, whenever you see numerous ingredients in a product it is probably not as healthy as they claim. This is because the more highly processed a food is the more additives are needed to make it edible.
Avoid Scary Food Additives
There are numerous dangers associated with food additives. I could sit here and list all the problems with food additives but the basic fact is that they can cause numerous health issues. However, since food additives are in everything we eat now, it is impossible to get away from them. The bottom line is try to eat food in its natural state.
Look for Real Whole Grains
Whenever you read a label look for unprocessed whole grains such as brown rice or whole kernel rye instead of “rice.” This little change in the wording may not seem like much but the difference in the nutritional value is huge. If a product says that it is whole grains it may not necessarily be true. Look at the quantity of unprocessed grains in comparison to processed grains.
Check out the Fiber and Sodium
If the product you are buying really has fruit, vegetables, or whole grains then it will show up in the amount of fiber listed. Read the back of the label next time you see something that says it is loaded with fruits and veggies and notice the amount of fiber. You might be surprised. Also, sodium is used to add flavor to foods. Needless to say, if a product is high in sodium it is probably flavorless and not nearly as good for you as they claim.
How Much is a Serving
The FDA does not regulate serving sizes so companies can determine how many servings they can place in a package. Be aware of this because a “100 calorie” snack could be nothing but a small handful of crumbs.
Have a great weekend and as always let me know if you have questions.
Committed to your success,
Russ Gallivan NSCA-CPT 5280 Fitness ConsultingYOUR BIGGEST MISTAKE
June 6th, 2010
I am sorry to say that many (not all) of your are making a mistake right now. A HUGE mistake in fact.Now we all make mistakes, but this one can easily be avoided (and I’m going to tell you how.)
So what’s the mistake?
Doing nothing. Inaction. WAITING…
Waiting for the timing to be perfect, for the stars to align and your Mercury to be in retrograde or some equally ridiculous shiz before you actually take action.
This applies to whether you are trying to get you fat butt in shape or if you are trying to make a million dollars. It’s all the same.
Waiting for everything to be “perfect” is a fools errand and utterly unproductive. But it is a great way to stay EXACTLY the way you are. (So I guess if you are content where you are, then have at it.)
But that’s not good enough for me, and it should not be good enough for you either.
Ready…
Shoot…
Aim!
Read that again. “Ready, Shoot, Aim.” That’s not a mistake.
Most of us have it backwards- we are stuck on “Ready, Aim, Shoot”. But more specifically we are stuck on the “aim” – always waiting for the time to be perfect. Waiting for all the ducks to be in a row…endlessly.
In case you have not been paying close attention:
THERE IS NO PERFECT TIME!!!
Sure it might be a little chaotic at first, and sometimes a kid will get a sucker dart to the head, but here is a secret: Success love chaos.
You will be far better off doing SOMETHING rather than the typical nothing. Shoot first, aim later. You can refine things as you get closer and closer to your goal.
Sure perfection would be nice, and it could be you hit the bullseye the first time (especially with guidance).
But one way or the other get your horse into the race. (sorry, I’m mixing metaphors).
Have a goal and relentlessly pursue it. Make adjustments to your plan as you proceed. Don’t be afraid to screw up because sometimes “good enough” really is. And it is certainly better than sitting on your ass contemplating.
Let no one and nothing stand in your way.
Take massive (and potentially imperfect) action – success will be yours as long as you keep moving forward.
Remember, ducks may never be in a row (except of course in this picture), so screw the ducks and press on. You deserve everything that success has to offer.
Success has another rule: Take action. Now.
Russ Gallivan 5280 Fitness ConsultingMemorial Day Motivation
May 29th, 2010
Hey there! It has been a couple of weeks since the last post but as many of you know I have been out of town and recovering from knee surgery. By the way, thanks for all of the well wishes. However, I am back at full strength and ready to kick this summer off. I want to begin by something that I recieved from renowned strength coach Todd Durkin. Here it is:
"We cannot get to where we dream of being tomorrow unless we change our thinking today." - Albert Einstein
This quote is the essence of what it's all about: hope, belief, dreams, hard-work, and mind-set. Yes, mindset. If you truly want to change certain aspects of your life (ie, your fitness, your health, your nutrition, or anything for that matter), you must fuel your mindset with positive thoughts and a strong mindset. This is influenced by who you surround yourself with, what you read, how hard you train, the environment in which you live and work, what you watch on TV, and how successfully you can overcome limiting beliefs in your life.
My friends, dream big....train hard...think positive...and strive to be your best!!! If you can believe it, you certainly can achieve it.
Enjoy your holiday weekend and I will see you at our next session!!
Russ
Look Great This Summer
April 24, 2010
Hey there, I hope you are doing awesome today.
I have put together a short little video explaining how you can look great this summer without running or crunches. Let me know your thoughts.
How to make your goals S.M.A.R.T.
April 9, 2010
Stop and think about it for a moment. Can you really get anywhere without having a goal and plan in mind? Do you think the people in the picture above are out for a random stroll? I don't think so. They have a goal and they are going to accomplish it.
Goals are crucial for you to achieve what you want out of life. This is a simple guide to show you how to break your goal down into achieveable actions. It is nice to want to look good in a swim suit or an upcoming wedding but you need to become a little more specific than that. Pick how much weight will be necessary for you to achieve the body you want and how long (10 lbs in 2 months) What steps you are going to take achieve that goal. (boot camp 2-3 times a week, no fast food, etc....) Finally, is your goal realistic and what is your reward after you achieve the goal.
Take the following information and apply it to your goals in life. Make sure your goals are:
Specific
Measureable
Action Orientated
Realistic
Time-Bound
- Make your goals specific measurable and observable
- Clearly identify time constraints
- Use moderately difficult goals
- Record your goals and monitor progress
- Diversify process, performance, and outcomes
- Set short range goals to achieve long range goals
- Make sure goals are internalized
If you follow these simple guidelines, achieving your goals will be simple. These tips can be used in all aspects of life and you will be amazed at the results. Post your goals someplace where you will see them on a daily basis i.e. fridge, mirror, visor, etc. After your goals are posted you need keep track of your goals.
I really want to help keep track of your goals by rolling out a rewards program. This is how it works: email me what your goal is (be specific), time you want to achieve it (be realistic), and then I will reward you when you achieve it. Simple enough don't you think?
Take action and lets get started today because swimsuit season is almost here!!
Committed to your success,
Russ Gallivan
Are you getting too much sugar?
April 2, 2010
Sometimes pictures are worth a thousand words. I have put together a collection of foods that show how much sugar is in each one. Each sugar cube is equal to one teaspoon.
Remember one thing: This is to show you that your diet already has enough sugar (wasted calories) in it so why add more.
Beverages
Fruits-(corn is a grain, carrot is used to show comparison)
Snacks
I would love to hear your comments so please feel free to leave them below
source:sugarstacks.com
SPRING CLEAN YOUR DIET
March 26, 2010
It is spring now and not only is it time to do some spring-cleaning around the house but it is also time to clean up your diet. The easiest way to do this is brining a large trash bag to your cabinet and fridge and tossing all the things that are bad for you. Follow the list below to and you will be sure to start eating cleaner this spring
Trash
High-calorie dips, spreads, and condiments -Get rid of nacho cheese sauce, mayo and French onion dip. Swap with vinaigrette and mustards Fruit on the bottom yogurt -All the extra sugar in these is unnecessary. Get plain or vanilla and add your own fruit Extra beer -Only keep chilled one or two at a time. Beer has a lot of extra carbs and calories Anything with trans fat -No exceptions. Read the labels Kids Breakfast items -They are usually loaded with sugar and high fructose corn syrup. Read labels and try to avoid Cheap snacks and sugary drinks -Toss all chips, regular pop, and candy diet soda is okay
Keep
Lean proteins like chicken, turkey, and fresh fish and lean meat -Buy in bulk to save and purchase during sales Lots and lots of produce -Eat things with one ingredient. Ex. Apples, broccoli, spinach A giant water pitcher -Keep cold water on hand. Hunger is sometimes mistaken for dehydration Rolled oats and canned beans -Eat oatmeal (not the sugary instant) with breakfast. Use beans as a protein source for lunch and dinner Smart snacks -Almonds, walnuts, pistachios are good when eaten raw and in small amounts. (Handful) Tea -All tea is good for you because of the many health benefits. Except sweetened.Alcohol and Weight Loss
March 19, 2010
Do you have a hard time shedding those extra pounds, despite your exercise regimen and conscientious diet? What role does alcohol play in your weight loss goals? Many people do not realize that a couple glasses of wine or a few beers can be calorie-equivalent to a scrumptious frosted cupcake that they would not dare eat in fear of impeding their weight loss goals. During the fermentation process, sugars are broken down and converted into alcohol. However, not all sugars are fermentable and some will be present in the wine or liquor. Therefore, the sweeter the wine or liquor, the more sugar is present. The alcohol in drinks can work with your body much like sugar, empty calories. Therefore, the body does not recognize the difference and digests alcoholic drinks similarly to that cupcake.
Calorie Counts:
6oz glass of red wine about 150 calories 12oz beer about 150 calories
12oz light beer about 100 calories 6oz Martini 380 calories
(1 shot) 2 oz vodka 165 calories 2 oz rum 130 calories
So imagine those delicious vanilla bean cupcakes in the case at Starbucks as you are waiting in line for your coffee, that cupcake contains 410 calories.
To break it down for you:
Drinking 2½ glasses of wine, is eating one of those cupcakes
Drinking 2 pints of beer, is eating one of those cupcakes
Drinking 4 light beers, is eating one of those cupcakes
Drinking 1 martini, is eating one of those cupcakes
Drinking 2 vodka-cranberries, is eating one of those cupcakes
Drinking 2 rum and cokes, is eating one of those cupcakes
Depending on how much you are drinking, you might be eating 2 or 3 cupcakes.
Remember, 3,500 unused calories turns into 1 pound of disgusting, giggly fat.
- A glass of wine with dinner, will add a pound of fat every 23 days.
- A couple of beers after work, will add a pound of fat every 11 days
- Those couple of vodka-cranberries on the weekends, will add a pound of fat
every 14 weeks.
You do the math. If you have weight loss goals, you might want to consider the role of your drinking habits, and cut back the unnecessary calories.
Who is looking out for ya!
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