Exercise Smarter – Not Longer

Author: Marc, March 12th, 2010

Anaerobic exercise might be for you. But how do you know?

Educate.  That’s what I do.  As a personal trainer the most important thing I can do for you is to teach and guide you.  The world is full of misinformation out there and the list of nonsense grows every day.  One “expert” says you have to train with high intensity to lose weight.  The next “expert” says you have to take the long and slow route to be in your “fat burning zone”.  What is the truth?

I don’t know.  The fact of the matter is that both methods work.  Until we try one or the other we won’t know the results.  But the long and short of it is if you are a conditioned exerciser, long, slow aerobic exercise probably won’t give you as much band for the buck.  If you are less conditioned, high intensity exercise can’t be as effective for you.  Who is going to tell you which is best for you?

I can.  With metabolic testing we can determine with a very high degree of accuracy what your best  “workout zone” is.  If you are trying to lose weight that’s what matters.  To avoid the frustrations of a generic “diet” or “workout plan” first get a true assessment of yourself then develop a plan that is letter perfect for you.

That’s what I do.  That’s why my clients see results and learn to look and feel good for the long term.   Avoid the misinformation jungle and get started on the right foot.  Now.

Categories: Evaluating Tags: best Exercise, Diet, Evaluating, Personal Training, reality, weight loss | No comments

Weekly Update 10.6

Author: Marc, March 3rd, 2010

Marc Mason (aka. Mr. Fitness)

Hoooaaaa!  It’s been two weeks since my last blog entry and it must seem as though I fell right off the face of the planet.  I promise to get back into the swing of things and offer you an exercise, an eating and an evaluating technique that will benefit and move you towards your wellness goals in the each of the coming weeks.

But first I have to get in synch with my new team mates at Life Time Fitness.  The grand opening of our new facility in Lenexa is this weekend.  Saturday is the first day of operations and we are hoping to get know many of our new members. 

The personal training team has been working together for almost three solid weeks to become a cohesive unit in order to provide every one of our members with the absolute best products and services available!

I’m excited and look forward to showing off this facility to each and everyone of my clients, friends and family.  Drop me a line (Mmason@lifetimefitness.com) or call me (816.668.0547) if you’d like to arrange a visit or if you have any questions! 

LiveFit!

Marc

Categories: Uncategorized Tags: | No comments

Weekly Wellness 10.05

Author: Marc, February 19th, 2010

Categories: Uncategorized Tags: | No comments

Weekly Wellness Tips 10.4

Author: Marc, February 8th, 2010

Marc Mason Wellness – Weekly Wellness Tips (10.4)

Marc Mason (aka. Mr. Fitness)

Eating, exercising and evaluating are the three major components of your wellness plan.  This week we talk about the five things you can do to eat your healthiest, the rewards of regular exercise and ask you to do some evaluating and share your responses.  Read on and enjoy!

Eating:

5 Rules for Healthy Eating:

1. Stay away from the whites (sugar, saturated fats, white bread, white flour, white pastry, white pasta, and white rice .
2. Stick with whole grains.
3. Eat lots of a variety of fresh vegetables and fruit.
4. Get enough essential fats every day.
5. Avoid processed food (canned, boxed and preprepared foods including meats and vegetables)

Exercising:

 Individuals who exercise regularly are less likely to develop:

• Heart disease

• Diabetes

• High blood pressure

• High cholesterol

• Certain forms of cancer

• Osteoporosis

Individuals who exercise regularly are more likely to:

• Maintain a healthy body weight

• Effectively control the pain and joint swelling that accompany arthritis

• Maintain lean muscle, which is often lost with increasing age

• Have higher levels of self-esteem and self-confidence

• Continue to perform activities of daily living as they grow older

• Experience overall feelings of wellbeing and good health

See the full article on the rewards of exercise by clicking here.

Evaluating:

This week instead of me telling you I’d like you to tell me:

1. How do you define success?
2. What is your number one goal?

Drop me a line with your answers for a chance to win a gift certiicate! 

(Reply confidentially by email to marc@m2workout.com or comment publicly on this page.)

Hope you enjoy these weekly posts and please feel free to share them with others! 

LiveFit!

Marc Mason

Categories: Eating, Evaluating, Exercising Tags: Diet, Evaluating, lose weight, marc mason, wellness | No comments

Weekly Wellness Tips 10.03

Author: Marc, February 3rd, 2010

This week we talk about exercise (how hard should you train your abs?), eating (I’ve reprinted a recent article from ACE regarding dietary fiber), and evaluating (A short comment on how to give yourself a break for being human).  Read on and enjoy!

Q. Alright I’ve heard many things about this topic. I have a friend that is also a trainer and she said it is okay to work

Marc Mason (aka. Mr. Fitness)

 out the abs everyday as long as they aren’t sore the next day? I don’t think that is okay. I need some feedback on this because I have heard this multiple times. Alright I’ve heard many things about this topic. I have a friend that is also a trainer and she said it is okay to work out the abs everyday as long as they aren’t sore the next day? I don’t think that is okay. I need some feedback on this because I have heard this multiple times. Thanks.  –Amber K.

A.  Uhm…Why bother?  I suppose the real question here is not whether it’s ok to work the abs every day, but why would you want to?  Like any other muscles group, the abdominal muscles that make up the core (transverse abdominal, the internal obliques, the external obliques, rectus abdominis) need to rest and recover to become stronger.  Typically, a muscle worked to exhaustion needs from 24-72 hours to fully recover.  But let’s get back to the “why?”

The exerciser usually wants the so called ideal of a flat “six-pack” tummy.  The rectus abdominis muscles are the “six pack” abs.  Their natural lean shape is that six pack.  Everyone’s rectus abdominis already has that shape.  The difference between the deeply etched striation patterns of the “six pack” and the merely flat tummy is the amount of body fat that hides those superficial muscles.

I love the term “superficial”.  Anatomically it means close to the surface.  In common use it means not very important.  These abs do perform a vital function. They support the torso and help maintain posture by keeping the spine in line.  But their value to your metabolism and the net effect on their own visibility by exercising them is low.  So, first, you can do abs all day and not burn enough calories to let you show them off.  Second, there just isn’t enough muscle mass to create hypertrophy (muscle growth) to the point they can become visible through body fat.

So, what am I trying to say here?  It’s just what I’ve always said about this subject.  Work ‘em.  Keep ‘em strong and use ‘em (i.e. have good posture).  Stop obsessing over them.  Train them two or three times a week to keep them strong and healthy and be sure you concentrate on the larger compound movements to burn off calories and lean down your entire body.

Of course if you have the time and absolutely must work them daily, hit the abdominals one day and the obliques the next (i.e. crunches today and torso rotations tomorrow).   If exercise is not causing you pain it’s probably not damaging you, but overtraining has its own risks.  In my opinion, other than helping to alleviate a little bit of your anxiety, daily abs work is not likely to harm you, won’t help you and is probably a waste of good workout time.

Fantastic Fiber

Most of us hear the word fiber and automatically think of bland, chalky and all-around unappetizing foods. Fortunately, with the advancements in food science and technology, this is no longer the case. Our generation has been freed from health foods that taste like cardboard and have the visual appeal of hamster food!

What is fiber?

Fiber is a string of sugar molecules that are bonded together in such a way that they cannot be digested. So why bother eating something you can’t digest? Well, that is actually the point. Fiber makes its way through the digestive tract and cleans it out. And since fiber can’t be digested, it is calorie free. Some bacteria in your colon is able to break fiber down into smaller useable units that may have other health benefits.

There are two types of fiber. For optimal benefits, you should get enough of both in your diet.
Soluble fiber dissolves in water and has been linked with lowering levels of “bad” low-density lipoprotein (LDL) cholesterol. Insoluble fiber cleans out your gut and is associated with a reduced risk of cardiovascular disease.

Benefits

A diet high in fiber has many health benefits. Besides being important for digestive health, fiber is most famous for reducing cholesterol and preventing diseases related to high cholesterol. Not a bad deal for a calorie-free nutrient. There are also indications that a high-fiber diet improves glucose tolerance.
Fiber is also beneficial for weight loss. The large, bulky molecule structure increases your sense of being full without adding any calories. It also slows the emptying of your stomach, further prolonging that sense of satisfaction so that you won’t eat as frequently.

Recommendations

The current daily recommendations for fiber are as follows:

• Ages 9–13: 31 grams for boys and 26 grams for girls
• Boys and men ages 14–50: 38 grams
• Girls ages 14–18: 26 grams
• Women ages 19–50: 25 grams
• Ages 50 and older: 30 grams for men and 21 grams for women

Incorporating Fiber-rich Foods

When increasing your fiber intake, it is important to start slowly. Surprising your digestive tract with more fiber than it’s used to can lead to constipation, nausea and other gastrointestinal discomfort. So start increasing your fiber intake by a few grams per day until you work up to the recommended levels. Fiber also absorbs water, so when you increase your fiber intake, it is important to increase your water intake as well.

There are many fiber-fortified cereals, crackers, yogurts and other products from which to choose. Foods naturally rich in fiber include whole grains, nuts, fruits and vegetables. Here are some simple things you can do to incorporate more fiber into your diet.

• Start your day with a bowl of oatmeal, which is one of the best sources of soluble fiber. Add dried fruit and nuts for some texture and additional fiber.
• Switch from refined grain products to whole-grain products. Make sure your groceries say 100% whole wheat and have at least 3 grams of fiber per serving. Many whole-wheat pastas and breads are being engineered to resemble the taste and texture of their white counterparts, which may make your transition easier.
• Mix half brown rice with half white rice to ease the transition from white rice to brown rice.
• Snack on fruits and vegetables. Trail mixes that have nuts and dried fruit are packed with fiber.

Additional Resources

American Heart Association—Fiber:
http://www.americanheart.org/presenter.jhtml?identifier=4574
Institute of Medicine—Dietary Reference  Intakes http://www.iom.edu/Object.File/Master/21/372/0.pdf

Don’t Let A Lapse Derail You

All-or-nothing thinking.  So you slip up a little on your food program or miss an exercise session, will you throw everything you’ve accomplished so far out the window or will you get off your own case and realize that just like the rest of us you are not perfect and a lapse is not a disaster.   If you can find your way back to path you intended to follow forget about the lapse.  If it turns out the path was the wrong one for you, then find another path.

Say you had been doing real well keeping your food intake down and exercising three times a week.  Then the inevitable happens.  You run late from work, traffic is crawling, you have to stop for gas and you don’t have time to change into gym clothes so you cruise through the drive-thru and sack out on the couch with a Big Mac and the latest episode of “Lost” on the tube. I’ve done this.

Sometimes we just have to succumb to our own impulses.  But we don’t have to do this every day.  Avoiding something we know would benefit us isn’t logical but at times it helps to take a little break from life as usual.  Just be sure to get back into the game as soon as you can.  No harm no foul.  NOBODY is perfect.   What is important is learning to treat a lapse properly. Remind yourself that your health and fitness is a priority.  Tell yourself that one lapse won’t ruin your plans; if anything you’ve merely slowed the process a bit.  Focus on making choices that lead you towards your goals.  And give yourself a break when you stray.  One lapse doesn’t mean it’s all over.  Only you have the power to choose to avoid what you know is best for you or to avoid it.  Make the best choice.

Categories: Eating, Evaluating, Exercising Tags: body fat, Evaluating, marc mason, Personal Training, posture, Problem eating, reality, stress eating, wellness | No comments

Body Fat and Weight – There is a Big Difference!

Author: Marc, January 28th, 2010

How many times do I have to tell you that your scale is a dirty rotten liar??!!

Get off the scale and stop managing your fitness health success by your body weight. Most people measure their success or failure based on gained or lost weight. This is by far the worst way to measure your fitness success. Body Fat Composition should be all that you stay focused on in your measurement of success. There are a number of ways to estimate your body composition.  UMKC has the Bod Pod which is almost too accurate.  I used it last year and it opened my eyes!

Don’t forget about your favoritwe trainer.  I know three ways to measure your body fat and ity’s quick and easy to do.  Tracking your body fat is one of the most effective and quickest ways to get a true health measurement of your long term fitness goals.  Do it yourself at my internet wellness studio – Marc Mason Wellness Online!

LiveFit!

Categories: Evaluating Tags: body fat, Evaluating, marc mason, Personal Training, wellness | No comments

Weekly Wellness Tips 10.02

Author: Marc, January 25th, 2010

Marc Mason Personal Trainer and Wellness Coach

This is my favorite time of year.  That annual struggle to avoid the onset of seasonally affected lethargy is in full swing.  So many people have recommitted themselves to be healthier, have more energy and to look and feel younger that I get a jolt of energy too!  That’s why I’m continuing the Resolution Sale, Act fast to get a month of expert fitness training and guidance ($300 value) for only $79!

The January Muscles-in-Motion Boot Camp started last week and has three weeks remaining.  We have evaluated and set our initial goals.  You can still join.

The E3 book is progressing slowly.  Another re-write is in progress but look for it soon!  In the mean time, here are some tips for you to follow using my E3 (Eat, Exercise, Evaluate) method (the top 10 is long but worth looking at):
Evaluate:

Record and Review:  If you don’t keep track of your workouts and improvements, how will you know if you’re making progress? Whether it’s fat loss, building muscle tissue, or just feeling better; keeping a log helps and motivates you to get there. When you see where you were, and where you are, you realize you’re making progress! Marc Mason Wellness Online includes a powerful fitness & nutrition tracking program that is easy to use and will help you reach your fitness goals!

Eat:

Eat Your Breakfast – I was bad at this many years ago, but I learned to fuel up early in the day. Eating a good solid breakfast to start your day helps supply you with the fuel you need to get started, especially if you are incorporating an early morning fitness program in to your day. You need the fuel to get your engine going in the morning. Do not starve your body early; because you may have the tendency to binge-eat later. Your body gets into the craving mode. Feed your body early!!

Exercise:

Top 10 Reasons You Don’t Exercise; What’s Your Excuse?

 Adapted from the article by Paige Waehner, About.com Guide

Almost two thirds of Americans don’t get enough exercise to keep them healthy.  Of those two-thirds almost half of them get no exercise at all.  This is true despite all the constant reminders from our educators, lawmakers and especially our health care providers.  Well here’s one more reminder from your wellness coach.

10. You really hate to exercise.
Any big change takes getting used to. Like anything else you have to acquire a taste for exercise.  There is a reward for those persistent enough to get into the exercise habits.  Your body gets used to the energy and boosted metabolism regular exercise provides.   The secret is to choose something that fits your personality and lifestyle, such as group fitness.  If you like social setting group exercise can be a social event.   Most fitness centers and community centers offer a full range of healthful activities. Here are some other ways to change how you feel about exercising:

1. Muscles-in-Motion Boot Camp is a great way to get fit and enjoy the camaraderie and support only a small group can provide.
2. Play Games - Games like Wii Fit are great for having fun while you exercise.
3. Exercise videos – You can exercise any time with videos right in your own living room. Check out your local library or video rental store.
4. Exercise at Home – Workout with your own equipment or use water bottles or milk jugs as weights.   There are dozens of workouts to choose from at Marc Mason Wellness Online.  You can browse them for free too!  Don’t forget chores like raking leaves, shoveling snow or sweeping burn calories too.
5. Fitness Apps – If you have a smart phone, a variety of fitness apps can turn it into your very own personal trainer.

9. You’ve tried to exercise but you keep quitting.
People often quit working out for a variety of reasons:

1. Doing too much too soon – Going from no exercise to 7 days at the gym is bound to leave you exhausted and burned out. There’s a reason they call me a trainer. Increasing your activity is like training.  Do the right amount to challenge you at your current level and as you continue to challenge yourself your level will improve.
2. Confusion – If you’re not sure how to get started, you may choose random exercises, wondering if you’re even getting a decent workout. Work with a trainer – An experienced trainer can turn a lackluster workout into an effective, challenging routine.
3. Boredom – The treadmill and other machines offer great workouts, but walking or pedaling to nowhere can get old fast. You may wonder: Do I really have to do this every day for the rest of my life?  Try different types of training to keep things interesting, such as circuit training, high intensity interval training or kettle bells.  Regularly changing your strength and cardio workouts will keep things interesting and help you avoid plateaus.
4. Soreness – Some soreness is normal when you’re a beginner, but you should be able to function. Don’t blast through a work out you haven’t prepared for (see a. above)!  Unless you are in dire pain avoid skipping your workouts.   Light stretching and movement help alleviate that exercise soreness.

8. You can’t afford a gym membership
There’s no reason you have to join a gym to exercise, but there are more affordable options such as the YMCA or local community centers. More ways to save money:

1. My Resolution Sale!  I’m bringing fitness within your reach!
2. Walking or running – All you need is a good pair of shoes for a simple, accessible workout.
3. Buy multi-use equipment – An exercise ball can be used for core work, weight training and even cardio workouts. Dumbbells are often inexpensive and can be used for the entire body.
4. Workout at home – Use videos, make up your own routines or just put on some music and get moving.
5. Find free resources – The Internet is a great source for workouts and weight loss programs and your library is an excellent resource for trying workout videos or finding books about exercise. These emails and my blog are free as well!
6. Try no equipment workouts - You can get a great workout without any equipment, just by using your own body.  There are plenty examples at Marc Mason Wellness Online!

7. You’re not seeing any changes in your body.
Not losing weight fast enough? Unfortunately, that’s true for everyone. You don’t put weight on overnight and it won’t come off that quickly either. Once you start exercising, give your body time to react. It could take up to 12 weeks before you start seeing major changes, so make sure you’ve set realistic fitness goals and focus on the many benefits of exercise.

6. You don’t know how to exercise.
This is a popular excuse, but it won’t fly what with the wealth of information at your fingertips. Try working with a personal trainer or use one my online wellness service to get started.

5. You want to exercise but you have to take care of the kids and family.
You don’t have to neglect your family to fit in exercise. Carving out workout time will not only give you the energy you need for a busy schedule, it shows your kids what it means to be healthy. Some ideas:

1. Join a health club that has a daycare center.
2. Do exercise videos while the kids nap or while you’re waiting for dinner to cook.
3. If they’re old enough, have the kids participate in your routine by lifting very small weights, counting your repetitions, or take them with you on your daily walk.
4. Find activities the kids will enjoy.

4. You can’t seem to stay motivated to continue working out.
If you’re tired or stressed, it’s hard to keep going with your workouts. However, waiting to feel motivated to exercise can actually backfire. Motivation is something you have to work at every day:

1. Remember your goals – Set reasonable weight loss goals and remind yourself of them every day.
2. Reward yourself – Each time you reach a goal, whether it’s completing your workouts for the week, losing weight or having more energy, reward yourself with something you truly enjoy. A massage, a new exercise playlist, new running shoes or a quiet night reading your favorite book.
3. Learn how others stay motivated.
4. Make it a lifestyle change – Focusing on treating your body well with exercise and nutritious foods may keep you motivated, even if the weight loss is slow.

3. Exercise HURTS!
You don’t have to hurt yourself to reap the benefits of exercise. Some tips for making it more comfortable:

1. Ease into it – Start with a few days of moderate cardio (like walking) and a basic strength workout to build endurance and strength.
2. Stay in your target heart rate zone – You should be able to carry on a conversation if you’re working at a moderate intensity.
3. Start light with your weights – When it comes to weight training, there should be effort involved since lean body tissue only grows when you challenge yourself. When you’re just starting out, any weight you lift is a challenge, so focus more on good form and increase your weight once you’ve mastered the exercises.
4. Take extra rest days – If you’re extra sore or exhausted, schedule extra rest days to allow your body the time it needs to repair and recover.

2. You can’t make the commitment to stick to an exercise routine.
When you look at exercise in the long term (i.e., that you have to exercise on a daily basis forever), it can be overwhelming. However, you don’t have to change your life overnight. Some tips for staying committed to your workouts:

1. Start with small goals – It’s easier to stick with exercise when your goal is to walk an extra 10 minutes each day or get up early for a short yoga workout.
2. Plan ahead – Plan your workouts and prepare for them ahead of time so you’re not tempted to skip them.
3. Make exercise a priority – Is exercise really important to you or do you just want it to be? Figuring out what you really want can help you set your priorities.

1. You don’t have time!
Physically inactive people have just as much free time as exercisers, so you can chuck this excuse. Here’s how to get past a busy schedule:

1. Schedule your exercise time.
2. If you can’t find a full 30 minutes during your day, break it up into 10 or 15 minute segments. Split workouts are just as effective as continuous workouts.
3. Use every trick in the book to squeeze in exercise. Get up a few minutes early and take a brisk walk, use 15 minutes of your lunch hour to walk the stairs and walk the dog or lift weights after work.
4. Keep a calendar of your workouts to you can track your progress and stay motivated.
5. Remember that exercise generates energy. The more energy you have, the more you’ll get done each day.

Categories: Eating, Evaluating, Exercising, Offers and Events Tags: E3, Eating, Evaluating, Exercising, marc mason, wellness | No comments

Cool It!

Author: Marc, January 23rd, 2010

Cool It!

Cooling down should be part of every workout routine.  A cool down helps your body recover from the stress of exercise and helps the circulatory system return to a resting state. Not cooling down can lead to dizziness and fainting… not a good idea with sharp metal objects typically found in gyms! A typical cool down can be light aerobic exercise at a slow rate or stretching.

Categories: Exercising Tags: cool down | No comments

How come it hurts when I exercise?

Author: Marc, January 18th, 2010

Take a Hike!

This question came from a dear friend whom is stuck in outdoor paradise in southern California.  It pertains to us all (BTW: For some reason I really like when people call me Mr. Fitness):

Q. Okay Mr. Fitness, how do I keep from getting so sore after a hike!!! Do I need to stretch more???? Or eat something different ahead of time???? help???

A. Darn good question.  As I sit here with my right calf aching and my lower back tight because of it I’m reminded of the fact that all things in this universe are connected. So the answer is not simple and an off the cuff analysis isn’t my style but the solution may be very simple.

The answer to your three questions is yes.

• Tight muscles and stiff joints contribute to post-activity pain.
• Also fatigue is a big factor.
• And I’m always happy to help.

I’m assuming you were in the mountains around your town and not on a disc golf course like me this week. The thing is your soreness is a combination of stressors showing up for the same reason which is simply that your muscles and joints don’t get used that same way on a regular basis. The inlines, declines and other features of the terrain put you into positions you can’t very well train for in the gym.
The best thing to do to minimize after-activity aches and pains is to do them regularly, but to stop before the pains begin. In other words, do a mile or so one day and if is pain-free try a couple miles and so on until you find either the terrain or distance that starts to challenge you. This is how endurance atheletes train. Slowly work up to the longer hikes and avoid long lay-offs.

Be sure to warm up. Take a walk around the parking lot at the trailhead and do some LIGHT stretching, or if the trail is walking distance away stroll to it. When you stop to rest on the trail be sure to hydrate and instead of flopping down, do some more light stretching. If you are in the hills for more than two or three hours be sure to take a snack. Water and trail mix both help reduce fatigue.
You got a longer answer than you wanted but it was an excellent question!  Treat your recreational activities the same way you’d treat a competition.  Train for it!

Go out and enjoy those hills. Wish I could too!

Marc Mason (aka. Mr. Fitness)

Categories: Exercising Tags: disc golf, marc mason, walking | No comments

Weekly Wellness Tips 10.01

Author: Marc, January 17th, 2010

Muscles-in-Motion Boot Camp classes start this week.  Be there and get boot camp fit!

Fitness Within Your Reach - Marc Mason Personal Trainer

E3 Body Sculpting -  Eating, Exercising and Evaluating

1. Eat: 

Pace Yourself for Weight Loss – Eat a small meal and wait 20 minutes before deciding if you need more food. This will give your stomach and brain time to communicate. If have eaten enough food, your brain will alert your body and you will find that you don’t desire anything more. If you are still hungry after this period, eat a small amount more and wait another 20 minutes.  Also try a glass of water.  Sometimes we mistake thirst for hunger and start eating when a glasss of water maybe all we need.  Give the water ten or fifteen minutes first, then try a light snack if you still feel hungry.

2. Exercise:

One of the Best All-Round Body Toners-  Squats are an excellent lower body exercise that hit the largest muscles in your body that include glutes, hamstrings, quads, and calves. Working your largest muscle groups help you change your body.  These compound exercises help lower your body fat % and build lean, strong, toned muscles.

Beginners:  Find an exercise ball, lean against it with the bal in the small of your back.  Keep your head straight looking forward. Feet should be shoulder width apart and at least two foot lengths away from the base of the wall.  With a smooth and steady sitting motion, bend at the hips and move your body downward till your legs are bent at a 90 degree angle. Pause for one second keeping the muscles in your stomach and your lower body contracted and then move slowly back up into the standing upright position. Repeat this movement at least 12-15 times. Make sure you keep the fitness ball resting in your lower back area for support and stay very upright with your back and looking straight forward and not down at your feet.

3. Evaluate:

Begin an Accomplishments Journal – At the end of each day, write down what you’ve accomplished that day to move you closer toward your fitness and/or life goals. DO NOT WRITE DOWN WHAT YOU HAVEN’T ACCOMPLISHED. What matters is what you ARE doing; we all need a long-overdue, well-deserved pat on the back on a regular basis.  Don’t forget a non-food reward for meeting your goals.

Stay tuned to m2workout.com for more weekly tips and tricks!

LiveFit!

Marc Mason

Categories: Eating, Evaluating, Exercising, Offers and Events Tags: accidental pedestrian, best Exercise, craving strategies, Diet, Evaluating, Legs, lose fat, marc mason, Squat, temptation, wellness | No comments