Alright the moment you’ve all been waiting for…the first Lab Gym Holiday Party. We have been meaning to do this for years now but the holiday’s always seem to just slip by. But not this year, no matter what, we have some partying to do. The Lab has some serious success stories to celebrate from it’s inception in 2007 and even the pre-Lab days. We have a brief awards ceremony to celebrate some of the celebrities who frequent The Lab each week. Before I opened The Lab in 2007 I began awarding my clients with a few honors each year to celebrate some of the most impressive feats of total body transformation, lifestyle change, and even eradication of chroic dieases (such as diabetes and cardiovascular disease). Well, we have seen some incredible things since we began this in 2006 and now it’s time to give out the awards! Plus see who the new reigning kings are from 2009!
Lab Rat of The Year 2006: Michael Marker
Enjoy this Majuscule!
27 Healthy Habits to Ring in The New Year!
It’s a new year, filled with 365 new days to start over fresh. Each day you get a clean slate.
I don’t know if you are one to make New Year’s Resolutions or not, but either way you’re probably thinking about how you can become fitter, healthier and happier than you are right now. So many times people fail to achieve their goals because they do not take action long enough and form crystal lifestyle HABITS. Most will try something new, perhaps fail one time, and stop. Push yourself to try these habits for at least 30 days and see what happens!
These 27 healthy habits will get you on the right track for this New Year:
- Visualize the accomplishment of your goals each and every day. Experience the taste of success and feel that sweet satisfaction. Focus on what you want and the solution, motivation, and plan will appear.
- Push the intensity of your workouts. Don’t kill time, burn calories by maintaining a challenging intensity. You may show up to the gym everyday but are you truly present, seizing the day?
- Use smaller plates at home. This effortlessly reduces calorie intake and promotes weight loss. Then, try a smaller fork!
- Build accountability into your workouts so that you resist the temptation to take days off. The best way to ensure accountability is to work with a personal trainer either one-on-one or in a group training setting. Likewise, ensure you are getting a balanced program of cardiovascular, strength training, core, and mobility/flexibility work. Only choosing one will leave you UN-balanced and UN-happy!
- Believe in yourself. Know with conviction that you CAN accomplish your goals. It all starts here!
- Drink water throughout your day. Do this by carrying a water bottle and opting for water rather than calorie-filled beverages. This simple action is extremely beneficial.
- Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be minimally processed, low in fat, and high in fiber. So mant people struggle with weight loss playing the calorie restriction only game and end up shutting down their metabolisms making it IMPOSSIBLE to lose weight. Unless you plan to never budge, or reduce yourself to a few blades of grass per day, do not fall into this trap. I have seen more people lose weight by eating MORE than LESS. Confused? Maybe you should email me to find out more…
- Don’t be afraid to ask for help.
- Incorporate High Intensity Interval Training into your cardio workouts by performing bursts of high intensity rather than exercising at a single steady pace. Then notice how much easier mundane tasks as walking, taking the stairs, etc become so much easier and you will no longer consider them, “exercise.”
- It’s not about will-power, it’s about want-power. You have to want it. At the end of the day how bad you want it will determine EVERYTHING. If you have not reached your goals yet, you have not harnessed this power. This want will turn into action.
- Limit processed foods. These items are high in empty calories and contain a plethora of chemicals and artificial products that are harmful to your health. However, if you are drinking sugar laden juice to avoid the evils of diet soda maybe consider the negative consequences that dumping sugar down your throat can do?
- Stop talking about losing weight. Start doing it. TAKE ACTION. A sub par plan perfectly executed is better than a perfect plan poorly executed.
- Fat contains twice the caloric density of carbohydrates and protein, so limit the amount that you consume. Fill your diet with lean protein and carbohydrates from plants and whole grains. Generally, if you can kill it, or grow it, you can eat it!
- Be wary of products that are labeled as ‘health food’. Always read the nutrition labels. Food companies are very savvy and can put the ‘spin factor’ on almost any situation with food.
- Find a workout partner who is in better shape than you, or better yet work with a personal trainer to guarantee dramatic results.
- Make a habit out of reading nutrition labels. Avoid items that are high in fat and fiber less carbohydrates.
- Destroy negative self talk. You can do it and you will do it. Your belief system will determine everything.
- Avoid the trap of high-calorie beverages after your workouts.
- Be consistent with your workouts. Exercise three to six times each week. Consider exercise as medicine. You don’t skip your daily medicine do you?
- Expect more of yourself. Be excellent in you habits. Movement is one of the fundamental essentials in life. Next to thinking and loving, movement is one of the vital human experiences and qualities. Poor healthy is generally about abuse, neglect, and poor upkeep of your body. Start one day at a time and see how much easier and fun exercise can be.
- High fructose corn syrup should not be in your diet. It is high in calories and will quickly derail your weight loss efforts.
- Challenge your body with each workout. Use different weights, do different exercises and break through plateaus.
- Eat lots of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, vital for your good health.
- Do your cardiovascular exercise after weight training to ensure more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.
- Set specific, measurable goals. Then keep relentless focus on them.
- Start each day with a healthy breakfast. This important meal should be a balance of carbohydrates, protein and fat to get your metabolism going strong.
- You deserve better…go get it. Start now, remember there is no perfect time or perfect plan. Taking action with no hesitation is always better. Ready, fire, aim!
Print this list and place it somewhere that you’ll see often – this will keep you motivated and pumped up to accomplish your goals. We all need a reminder and a refresher. Seeing or thinking about this one time will not do it. Review this daily and attack it for 30 days and see the new healthy habits appear in your lifestyle!
CLIENT/LAB RAT OF THE MONTH! December’s Lab Rat of the month is…
Voy Andrews (yes, again!)
Voy killing it as usual…6 days a week, 1hr per day!
Every month we choose one client who has done
something exceptional that inspires us all…This month Voy’s highlights are:
-Lost a total of 90 lbs and couting!
-75 pushups on his 50th birthday! Until this year Voy has never performed a pushup!
Watch for YOUR name here in a coming month! If you have won Lab Rat of the month you are nominated for the Lab Rat of the year award! Winner will receive their own reserved parking spot close to the gym door!
You can read MANY more at www.labgym.com and www.stlouispersonaltraining.com!