How Do You Expect Me To Stay in Shape Over The Holidays?

Just do it! J It’s that simple and here’s how!
I know that it’s already difficult to fit in an exercise program when you have nothing better to do in a normal day, then when you add in the Holidays your priorities for exercise go right to the bottom of the list. Heck, I would go as far to say that it drops off most peoples list all together if it was even on it.

So, let’s say that staying healthy and fit over the holidays is on your priority list. First, just so I’m clear we don’t want to add more stress to the already hectic holiday season by trying to stay on your regular exercise program. It is however important to stay active, not just for your health, but also for your sanity!

Being active over your holiday season will give you more energy, help reduce stress and help offset some of the extra calories that you will be consuming.
So, what is it going to take for you to find that balance? Well, I’ve assembled some helpful tips for your Happy Holiday Exercise pleasure! J

TIP #1 Be Prepared!

Hey, it’s tip number one for a reason! This is the most important thing. Make sure that you plan for any trips that you are taking. Remember, you don’t want this to be added stress and we all know what happens when we are not prepared for something. Check the area where you are going to be for any trails or parks where you can walk or run. Use the internet, it’s an amazing tool and you can find anything on there!

Search local gym listings. Call them and get there holiday hours and plan your workouts even before you leave. Don’t make the mistake of saying “ Oh….I’ll squeeze it in somewhere!” This is your health, it’s as important as anything else that you are doing. Oh….and there is no reason to feel guilty for taking care of yourself either, so that’s not an excuse!

Staying in a hotel? Call them to see what kind of fitness facility they have. Most hotels now days have fitness centers in them. They might not be as great as your gym, but remember the key is to stay active. It doesn’t have to be the Taj Mahal of gyms ( is that how you spell that?)!

TIP # 2 Use your body!

When’s the last time you did an all out, high intensity body weight workout? That’s right, body weight! People everywhere seem to forget about these exercises, but yet they yield some phenomenal results, not to mention they’re great for on the go!

Here’s a body weight circuit for on the go! Push ups, Overhead Squats (just holding your hands over top of your head, if you want to hold something to add weight, that’s great) Toe touches ( Ly on your back with your feet straight up in the air, reach and touch your toes while contracting your abs.) Do each of these to failure moving from one exercise to the next with little to no rest for 5 sets. You’ll get a workout!

TIP # 3 Get Out Of Your Head!

Yeah, that’s right get out of your head. You will find a million reasons why you can’t exercise over the holidays if you want to. The key is to make the decision and just do it! It’s your health, it’s important, it’s okay! What it is really going to come down to is how willing are you and is your health important enough to YOU?

There are all kinds of exercises from using bands, lunges, squats, push ups, crunches in front of the tv and the list goes on and on. How about, volunteering to shovel snow, rake some leaves, play with kids, or just jogging or walking everyday!

If you still have questions and you’re not sure what to do, but you are committed, then go to http://www.AskPatKing.com and I’ll be happy to answer those questions for you!
Happy Holidays To You!

“Our deepest fear is not that we are inadequate.Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that frightens us.

We ask ourselves, who am I to be brilliant, gorgeous, talented and fabulous?

Actually, who are we not to be?

You are a child of God.

Your playing small does not serve the world.

There’s nothing enlightening about shrinking so that other people won’t feel insecure around you.

We were born to make manifest the glory of God that is within us.

It’s not just in some of us, it’s in everyone.

And as we let our own light shine, we unconsciously give other people permission to do the same.

As we are liberated from our own fears, our presence automatically liberates others.”

-Nelson Mandela’s Inaugural Speech

Okay, it’s no secret that a good positive attitude can change any situation. The power of positive thinking is immeasurable. It’s my goal to show you a whole different aspect of attitude, the power of your thoughts and how it relates to your physical health.

To start, I want to adopt a concept from a book called Good to Great by Jim Collins, which is one of my favorite books by the way. Now, this is a business book, but the concept is completely related to your health and setting a foundation for a good attitude.
It’s called the Hedgehog concept. There was a writer named Isaiah Berlin and he wrote an essay called “The Hedgehog and the fox”.

In this essay he divided the world in to 2 different groups which were enemies of each other. In the story, the Fox’s always pursue different things at the same time. The fox’s are always scattered and never focus on thinking in one overall concept. They could never understand how things work together.

Now, the Hedgehog was quite different. He would always simplify everything in to one single principle which would guide everything. He would take the most complex world and make it so simple. By doing so, the Hedgehog reduced all the normal challenges and unlike the Fox, he had a lot more clarity and everything seemed so much more simple for him. Whenever the Hedgehog and the Fox were put against one another, the Hedgehog would win every time.

To understand how this concept works for laying the foundation of an “Attitude for Health”, you must understand and relate to these principals.

1. Are you Passionate about living a healthy lifestyle? A really strong desire and passion to do something can really make or break you. Most of us are not that passionate about many things in life. That’s why we settle for mediocrity. Just so I am clear, it’s NOT okay to settle for mediocrity in health. You will not succeed in anything that you are not truly passionate about. Become passionate about who you want to be and then be that person.

2. What drives you? This is your “why”. To understand more about what your why is you may want to request a FREE copy of my new ebook, CLICK HERE!. This should be your driving force. It’s like the fuel for your car, it can’t run without it. In fact, it’s more like Jet Fuel for your passion.

3. Becoming the person you want to be. This is not an option. You deserve to be the best you can be, to be who you want to be, but you have to want it bad enough. “It’s not about doing, it’s about becoming!”

These are the 3 things that you have to mesh together like a Hedgehog to set the foundation for your Attitude of Health. If you always remember these 3 things and take continuous action towards achieving your goals with these things in mind, you will NOT fail! Remember, they are all one in the same as the goal is the same.

This is going to take some self discipline. This self discipline comes from your mind. It comes from your attitude. If you want to make these changes, you have to start from with in. That is if you want them to stick.

“There is no greatness without a passion to be great.”
-Anthony Robbins

See you in Part Two!

Since I got such great feedback from the last post with Anthony Robbins that I thought I would put of these fantastic videos.

In the following Anthony talks about the 3 Pillars to an Extraordinary Life. Enjoy!

Who is Anthony Robbins?

The First Pillar Anthony explains that you must know where you are right now at this moment in your life, where it is that you want to go and then make your future compelling enough that it naturally pulls you towards it.

In the second Pillar he talks about what I think is the make or break with many people on their journey is getting the best: the best map, the best tools, the best strategies and the best mentors.

And finally in the 3rd Pillar, Anthony Robbins talks about resolving the Inner Conflict within you.

Here what Bill Clinton says about Anthony Robbins!

Here is a great example of someone who has made a decision to change their life and stuck to it. Blogzilla, you are truly an inspiration to many who seek change in the life. Please share your story wherever you go!

Who is Blogzilla? CLICK HERE!

Here is a comment Blogzilla left on a recent post.
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Great site and as a fitness nut I will share this diet that I used to lose 105lbs in 8 months. I went from 255 lbs to 150.

HEALTHY WAY OF CHANGING YOUR EATING HABITS

Important! Females start with week 3 thru 4. See fat/carbohydrates in italic for females.

The most aggressive diet that works! It’s my own wrestling diet to make weight.

Week 1 thru 2 - Should lose around 10 to 15 lbs

Consume no more than 5 to 7 grams of Fat per day. No more than 60 grams of Carbs per day. If your hungry eat a banana or drink 2 glasses of water fast to fill yourself up. No sugars!

Week 3 thru 4 - Should lose 8 to 12 lbs

Consume no more than 7 to 10 grams of Fat per day. No more than 70 grams of Carbs per day. (Females - Consume no more than 10 to 12 grams of Fat per day. No more than 70 grams of Carbs per day) If your hungry eat a banana or drink 2 glasses of water fast to fill yourself up. No sugars!

Week 5 thru 8 - Should lose 10 to 14 lbs. Total weight lose at the 8 week point should be between 30 to 45 lbs.

Consume no more than 10 to 12 grams of Fat per day. No more than 80 grams of Carbs per day. (Females - Consume no more than 10 to 15 grams of Fat per day. No more than 80 grams of Carbs per day. Same as males for week 5 thru If your hungry eat a banana or drink 2 glasses of water fast to fill yourself up. No sugars!

Exercise will help you lose 20% more weight!!!

Week 8 and the rest of your life (Exercise)

Consume no more than 18 grams of Fat per day. No more than 120 grams of Carbs per day. (Females - Consume no more than 18 grams of Fat per day. No more than 120 grams of Carbs per day. If your hungry eat a banana or drink 2 glasses of water fast to fill yourself up.

Note: You may swap fat for Carbs or fats for Carbs. Example: 10 Carbs = 1 gram of fat, or 1 gram of fat = 10 Carbs. If you consume only 12 grams of fat you may have 60 more grams of Carbs, which would make your total consumption of 12/180. DO NOT SWAP MORE THAN 6 GRAMS OF FAT!

Stay away from Red meats, snacks (unless fruits are your snack). Fish, chicken, turkey, bison burger, pasta are key.

THE MENU FOR WEEK 1 THRU 8

Breakfast
- (Corn flakes or any none sugar cereal. You can use Equal and SKIM MILK ONLY!)
- (Oak meal, you can use Equal and SKIM MILK ONLY!)
- (Egg Whites with 1 slice of toast “no butter” and a banana)
- (Any fruit)

Lunch
- 5 slices of turkey, veggie, fruit (Don’t exceed more than 2 fruits per day). Diet soda or water only.
- Chicken breast not breaded with mash potato and/or veggies. Mash potato 4 tblsp = 25 grams Carbs.
- Broiled, steamed, grilled fish of any kind!
- Sandwich on rye or whole wheat with turkey or chicken with mustard “no mayo!” soup as long as it is Manhattan clam chowder or veggie soup. Note= Breads average 14 to 17 grams Carbs per slice. USE D’ITALIANO LITE! 14 GRAMS OF CARBS PER 2 SLICES!!!
- Salads all you can eat with vinegar and 1 teaspoon of olive oil or low fat or no fat dressing.

Dinner
- Broiled, steamed, grilled fish of any kind!
- SmartOnes “A great way to get variety in your food”
- A whole chicken with veggies. You can have a good portion like 5 medium slices of chicken.
- Turkey and veggies are great!
- Have a need for meat? Bison burger known as a buffalo burger contains 2.5 grams of fat per 1/4lb’er! So you can have it on a roll as long as you didn’t use up all your carbs.

- Pasta with no cheese! Up to 1.5 cups uncooked with tomato sauce or marinara sauce. You can add chicken breasts to the sauce.

Snacks “All no fat and no sugars”
- Pudding or Jello
- Yogurt
- Wow potato chips “watch your Carbs”
- Fruit if you didn’t have one for the day
- Veggies!!!
- Popcorn
- Pretzels “watch Carb intake”

Beer Drinkers I have great news! Amstel lite contains 0 grams of fat and only 5 grams of Carbs! Please use your weekends for beer drinking. If you love wine and I mean red wine only. You can have up to 2 glasses per evening. Doctor recommended 

Good luck.

Note: You should check with your doctor before utilizing this diet. This is a homegrown diet created during wrestling to lose weight. So far to date more than 5 people have lost more than 30+ lbs with no side affects. This is a healthy diet with foods that build and maintain body chemistry. If you notice any dizziness, fatigue or weakness, discontinue this diet!

EXERSIZE AT LEAST 3 TO 4 DAYS PER WEEK!

WEIGH YOURSELF IN THE MORNING 3 TIMES AND TAKE YOUR AVERAGE

START THIS DIET ON TUESDAY.