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Can you believe that there is only one reason that you are not as fit as you want to be?

PROCRASTINATION!

Ah, maybe not the answer you were looking for. But, it is that simple. In order to be successful in your workout and get the results that you want, you have to find a way to deal with procrastination. You must commit to your workout. Once you find a way to deal with procrastination, you will be better prepared when it sneaks up disguised as something else. How many times have you told yourself any of the following:

- I am too busy
- I am too tired
- I need to stay late at work
- I have so many things to do.

We all have these things in our life, but none of these are a good reason for not taking care of yourself. There is a difference between being ill and just worn out. If you are tired, slow down. But don’t stop! Are you familiar with kinetic energy? Sure you are, you learned it in middle school! “An object in motion tends to remain in motion, while an object at rest tends to remain at rest.” Yes, it is very 8th grade science, but it is a great life lesson.

Don’t make excuses. Be true to yourself. You deserve the honesty! If you find a way to deal with your natural urge to procrastinate, you can achieve success. I truly enjoy personal training, but it becomes very fulfilling when I train someone who works hard and succeeds. If you are going to do anything less, the question is why bother at all?

So, ask yourself TODAY, why are you letting your head hold your body back?

Tags: Fitness, Motivation, Sports Fitness, Weight Loss by David Hansey, Personal Trainer
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I have been training a lot of clients lately who have been seasoned gym goers. They have been able to adjust their routines dramatically and not only improve their routine, but reduce the time they spend in the gym. While I enjoy seeing all of you, I don’t enjoy seeing any of you frustrated by your routine.
Let me share something with you that I share with these clients. It is my own workout routine. I work out every morning at the gym prior to starting work. I do three days of strength training and two days of cardio at the gym. I do an additional cardio routine on the weekend by going for a run. This program works for me. I am thinner with better muscle development, better balance and better abs than I had when I was in the military. WHY?
My current workout is balanced and when I work out, I work hard. I keep it fresh by changing it often. I have an advantage because I know the proper tempo and form for the exercises that work. If you are not sure of your form or you don’t have a tempo, let’s talk!
Tempo is INDIVIDUAL! Did you know that if you have hypertension, you can get HURT if you don’t understand tempo. You cannot have an isometric phase if you have hypertension as it is stressful for your body.
Form is what makes the exercise work. If you are performing the move without proper form, you are not only minimizing the result, you are risking hurting yourself!
We are all UNIQUE and what I hope you take away from this is how you need to build a unique approach to your workout that suits your special needs. WE ALL HAVE SOMETHING! Whether it is a bad knee or you just had a baby (or you want to!), there is something unique for all of us that our workout should HELP us with. I wish you good health!!

Tags: Fitness, Motivation, Nutrition, obesity, Sports Fitness, Weight Loss by David Hansey, Personal Trainer
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I am finalizing everything for the ING Georgia Marathon tomorrow. Since this is not my first marathon, I am more comfortable and confident that I will be fine during the run and after the run.

I enjoyed watching some of the first time marathoners today when I picked up my packet. The excitement and fear all blended together makes your first marathon like no other experience.

I will have an update tomorrow after the race. Until then, wish me luck!!!

Tags: Fitness, Marathon Training, Motivation, Running, Sports Fitness by David Hansey, Personal Trainer
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Basic nutrition seems to be common sense, but so many people struggle with it. Part of the struggle is temptation. Part of the struggle is that we don’t have a lot of time to plan and prepare nutritious, delicious meals. And yet, another part of the struggle is that we don’t know how to make nutrition delicious.
To have your meal plan evaluated, you need to visit a Registered Dietician. There are lots of nutrition programs out there, but only a registered dietician has the training to design a program for you. So, if you need serious help, don’t hesitate, get a referral from your doctor.
For some basic ideas, there are a few simple, easy things that work for pretty much everyone. They are:
- eat less processed food.
- Eat more fruit and vegetables
- Watch your portions
- Drink water
Processed foods are convenient and often very tasty. They are also usually loaded with calories and the serving size may not be enough to satisfy you. Try reducing the amount of these that you have in the house.
Once you have unloaded the processed food, you can replace it with filling vegetables and fruit. By making wiser choices, you can lower your caloric intake and still enjoy what you eat. Take breakfast for example. Would you rather have a bagel and cream cheese or scrambled eggs, turkey sausage, rye toast with jam and fresh pineapple? It might surprise you that the egg breakfast has fewer calories (see details below)
Now, it is time to look at your portions. This is a tough thing for a lot of people to do. You need to read the label. Is one serving 6 potato chips? Are you only going to eat 6 chips? If you are, put the 6 in a bowl and walk away. Or, choose an alternate that will satisfy you. Maybe instead of the chips, you would be happier with vegetables and dip (again, put the portion of dip in a bowl and walk away!)
Drink more water should be my mantra. I say it all day long. I feel better when I drink more water. Have a look at your water intake and decide if you need to drink more. Water is a better drink for your body than a lot of the drinks that we love (juice, sweet tea, soda) because it is just water. Have a look at it and see if you should consider drinking more.
I wish you the best of health!

Tags: Fitness, Motivation, Nutrition, obesity, Sports Fitness, Weight Loss by David Hansey, Personal Trainer
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This is a bit of a loaded question, but it is a good thing to ask yourself when you are looking to lose weight. There are a lot of nutrition and diet programs that cost up to $100 per week. This is a LOT to pay for one to two pounds per week!! 20 pounds of fat could end up costing you $2000. Use your gym membership and maybe a few personal training sessions and not only will you lose the weight, you will reap the health benefits for THE REST OF YOUR BODY (heart, lungs, cancer prevention, bone health, disease prevention, etc)
If you think the diet centers were expensive, the cosmetic surgeon is REALLY EXPENSIVE. Cosmetic surgery has its place, but as any plastic surgeon will tell you, it is not a replacement for working out. Let’s face it, at the gym or anywhere else in your life, THERE IS NO REPLACEMENT FOR GOOD HARD WORK!

Tags: Fitness, Motivation, obesity, Sports Fitness, Weight Loss by David Hansey, Personal Trainer
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