Don't over indulge

Life is about balance and when you do anything in excess, your body pays the price. So when it comes to drinking alcohol for New Years’ Eve or during any other circumstances, you need to be wise about your decision making process. Think of the effects of too much alcohol in your current and future fitness and health.

Adverse effects of too much alcohol:
a. Can Damage your liver
b. Shuts your metabolism so you can't burn food energy
c. Impairs your decision making process - especially with healthy food decisions
d. Adds tons of liquid NO quality Calories to your daily diet: Sugar & Fat

So next time you are ordering your favorite drink, do so with awareness and love for yourself and others. Oh, and another important detail, don’t drink and drive please! Get a designated driver or call a taxi if you are going out!

Don’t forget to email or call 520-360-9214 and book your next coaching session.

This article or post is not intended to provide individual advice which should be obtained directly from your health care professional

What’s Lifestyle Got To Do With It?

It happens to everyone. That moment when you realize that it's time to do something about your weight.

It may happen when you're looking in the mirror or standing on the scale.

Your first thought is to go on a 'diet' but as quickly as that enters your mind the ghosts of a hundred diets past return...along with all the frustration.

Then you wonder, why bother?

The weight will come back, as it always has. Then you'll be back in front of the mirror as discouraged as ever.

The answer is not to go on another diet.

The answer is to change your lifestyle.

You've heard this before, and it makes sense, right? So why haven't you done it?

Your Lifestyle Obstacles. Most people resist changing their lifestyle for two reasons.

1. Change is scary. Whether you realize it or not, your life is in a constant state of change. Though you cling to the familiar, it's a futile struggle. Change always wins.

The most consistent thing in life is change. Since you'll never escape it, you might as well channel it. It's time to make the change in your life purposeful and positive.

2. Lifestyle misconception. How many times have you heard the term 'healthy lifestyle' only to picture a health nut with celery sticks in one hand and tofu in the other? The truth is that most people think that changing their lifestyle will be an extreme and unpleasant experience - and that's not true.

Improving your lifestyle does not mean swearing off chocolate or living in the gym. You don't have to eat wheat germ for lunch and you can still enjoy a nice plate of pasta. The key is moderation.

Making the Change. It's time to lose your 'all or nothing' mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:What You Eat. Let's face it, most of the foods you eat aren't the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).

The solution to cleaning up your daily diet is NOT to go back on a 'diet'. In fact, I never want you to go on a 'diet' again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.

Here are some practical examples: Choose salad over chips or fries Don't add butter to your food Eat fresh produce with every meal Purchase fat free dairy products Limit desserts to one or two per week Cut out mindless snacking Drink water, not soda
I don't expect you to eat a perfect diet every day of the week - that'd be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones. What You Do. Exercise is a huge component to a healthy lifestyle, and quite frankly you're not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don't disregard the importance and power of a good workout.

Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution - my training programs were created for busy people just like you who only have so much time to dedicate to exercise.

I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer - contact me to get started on a lifestyle enhancing program today.

Here are simple ways to move more: Watch less TV Stretch stiff muscles every day Play at the park with the kids Go for a jog Do some pushups every morning While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.
Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor - make a majority of your choices health conscious.

So the next time you're in front of the mirror you won't worry about your weight.

You'll relish it.

Do you have other weight loss beliefs that simply aren't delivering results? Call 520-360-9214 or contact me  and I'll help you bust the myths, discover the truth, and create a fitness and fat loss program that will give you the body that you deserve. BUY 12 COACHHING SESSSIONS BY JANUARY 15TH 2011 AND RECEIVE SIX SESSIONS FREE!!!

This article or post is not intended to provide individual advice which should be obtained directly from your health care professional

The Five Most Outrageous Weight Loss Myths

These days you can't go anywhere without hearing about a new weight loss breakthrough. A pill, a cream, or a new fad diet - you name it and it's going to solve all of your weight loss problems in 30 days or less. Or not.

The truth is that most of the things you hear about weight loss are hype. Plain and simple.

Here are the top 5 myths about weight loss:

Myth #1: You can spot reduce fat from specific areas of your body

This myth is as old as the hills, yet it persists. It must be that the thought of melting fat from any desired part of the body is so appealing, however untrue it may be.

In reality your body will lose weight wherever it wants to. It's safe to assume that you'll lose fat 'last place on, first place off'. So if you put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs.

Myth #2: You have to count calories for weight loss

There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn't eat.

The truth is that you don't have to make weight loss such a science. Simply eat healthy fresh foods that haven't been processed, and eat smaller amounts than you're eating today.

No brain science there, just results.

Myth #3: You will bulk up with resistance training

I can't tell you how many times I've heard women tell me that they won't do resistance training because they don't want to bulk up. Each time I have to hide my smile.

You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to have the male hormone testosterone coursing through your body. In short, there is no way to accidentally bulk up.

Myth #4: You can get a six pack from crunches

Just focusing on crunches will not make your midsection chiseled. Hey, ab crunches are great, and you should do them, but don't rely on them to get into great shape.

A trim midsection will only come as a result of proper nutrition, effective cardio and consistent resistance training.

Myth #5: Cardio is the most important exercise for fat loss

Most people think of cardiovascular activities when they think of working out. Going for a run, riding a stationary bike, or taking an aerobics class. Well, times have changed and so should your workout.

The benefits of resistance training now trump straight cardiovascular training. Resistance training strengthens your heart while toning muscles and increasing bone density.

Cardio workouts are not completely a thing of the past, they should fit into your overall plan for health and wellness. The benefits of resistance training, especially in fat loss, are astounding.

Do you have other weight loss beliefs that simply aren't delivering results? Call 520-360-9214 or email me today at avtar@avtarwellness.com and I'll help you bust the myths, discover the truth, and create a fitness and fat loss program that will give you the body that you deserve.

This article or post is not intended to provide individual advice which should be obtained directly from your health care professional

Eat Slowly

If you read about the French Paradox, which discusses why the French eat a lot of fatty foods, but are a leaner society than that of the United States. They take their meals very seriously and it is one of the most important times of the day. You will get multiple benefits from this tip. Eating Slow will help your body absorb the food at the right level allowing you to fill up much quicker as it will not provide a tendency for you to OVEREAT!!! The other awesome benefit is that you can spend more time with your family so that you can share the important things in life with each other!!!

And the one I love the most is that you won’t need a shrink to share your problems with…J

Call me to set-up a coaching session at 520-360-9214 or email at avtar@avtarwellness.com .

Take advantage of the Holidays and get a package of 12 sessions and shed 30 pounds in 90 days for a fraction of the normal cost. (Space is very limited so hurry-up and call or email).

This article or post is not intended to provide individual advice which should be obtained directly from your health care professional

Stop Thinking and Start Appreciating

If you are like me, you have great days and not so great days. I have bad hair days and great hair days. I can be grumpy and I can be cuddly. It all depends on the way I chose to think, feel and act, first thing in the morning.
One day, while I was having a grumpy day and was not looking forward to my heavy daily schedule, my little two-year-old, Isabella, came into the bathroom and wanted me to hold her as I was trying to shave. I can't tell you that I did what she wanted - instead I ignored her by saying "not now baby, I am busy!” sounds familiar to you? Are you also guilty of doing this?


Of course Isabella, as any innocent creature would react, sat down and started crying. I felt so horrible! I stopped shaving and with the shaving cream still on my face, I picked her up. While holding Isabella in my arms and while she was rubbing the shaving cream all over my face, I had an urging sensation to look into her eyes! There deep into those beautiful and innocent eyes, I saw something I never thought I'd see in my entire life. I saw MYSELF - but not an image of myself, I saw my soul!


I immediately felt a sensation of peace. My entire being was affected with a feeling of being able to let go and I become totally relaxed. That day I understood that no matter how bad your day or life may be unfolding, the illusion of your perception can be eradicated by a simple stare into the eyes of a loved one, a person or a pet or even your own self.


Our heart is what tells us the truth; it is the messenger of our soul. Our loved ones are often the ones that suffer the consequences of our neglects, so STOP thinking and start APPRECIATING. You are probably thinking “what does this has to with fitness?” Well, everything!!!! If you are not fit within, you are not fit without!

This article or post is not intended to provide individual advice which should be obtained directly from your health care professional

Surround yourself with winners

One of the key qualities of all successful people is that they avoid negative people and they spend the majority of their time surrounded by those who have already achieved what they themselves seek to achieve. So if your goal is to weigh 135 pounds by eating healthy and living an energy full life - then seek out others who already live a healthy lifestyle and weigh 135 pounds. Hanging out with people who just talk about getting in shape but never take persistent action will ensure that you never reach your goal.

Want a routine that incorporates everything you need to reach your fitness goals? Call 520-360-9214 or email us today to set up a consultation and I'll show you how to get amazing results.

Take Advantage of our new Prices!!!

This article or post is not intended to provide individual advice which should be obtained directly from your health care professional

Zen and the art of fitness

(Just on time for Christmas)

Not all civilian boot camps are about hard-core fitness. Take, for instance, The TotalBodyWork at the award-winning Miraval Spa in Tucson, Ariz. Featured in the January 2003 issue of O Magazine and on a March 2003 airing of the Oprah television show, Miraval helps participants, many of whom are just there for a relaxing and rejuvenating week or weekend, look inward and focus on their bodies and health to make lifelong changes. "Life in balance" is the motto, and Nordine  Zouareg, former fitness director at Miraval, leads The TotalBodyWork participants through the traditional push-ups, sit-ups and jumping jacks -- with a twist.

In the warm-up, Zouareg asks participants to visualize their muscles, and shift their minds to their workout. Participants are encouraged to listen to their bodies, feel the blood moving to the working muscles and work on meditation. For many, the word meditation can be scary, so Zouareg instead uses words like concentration, and asks class participants to "be in the moment." "You can work 10 times harder if you really concentrate on your body," Zouareg explains. After the warm-up, participants are led through a strength training and aerobic class. At the end of the class, participants quietly sit or lie down and relax. It is Zouareg's hope that he will help participants take some of this concentration home with them.

Article: Spa Magazine

Filmed at the beautiful Miraval Spa surrounded by the amazing Catalina Mountains

The TotalBodyWork class is now available on DVD

BUY IT NOW FOR $9.95

Hire a personal trainer or fitness coach

 It is proven that having a motivating and positive support system will help you stay with your goals long term. How many times have you started and exercise program and stopped? Remember those New Year's Resolutions? How many have you kept? Was losing weight or eating healthier part of those resolutions that are now on a shelf collecting dust? Do you have multiple pieces of exercise equipment that you bought on an infomercial late at night that you now hang your clothes on collecting dust? Get motivated and use a Fitness Coach or Personal Trainer to help support you in your life long mission to Permanent Weight Loss and Better overall Body Perfect Fitness and Health.

To book a Session with Avtar , call 520-360-9214 or book online today!

This article or post is not intended to provide individual advice which should be obtained directly from your health care professional.

The New Year’s Resolution Trap

New Year's day...it never fails to evoke feelings of hope and renewal, but is it really a trap?

You've been handed a proverbial clean slate - another chance to shrug off your bad habits and reach for your dreams.

In an attempt to bottle that New Year's vigor, you'll make a few New Year's Resolutions. But before you put pen to paper, you ought to know this:

It has been reported that 92 % of all New Year's Resolutions end in failure.

That means that less than 1 out of every 10 people will successfully accomplish their resolutions in 2011.

Ouch - those statistics are brutal. Who in their right mind would take the time to make resolutions when failure is that imminent?

As your trusted source for fitness advice, I'd like to coach you though this sticky situation. Yes, most people fail to achieve their New Year's Resolutions. However, I am going to clue you in on what the 92% do wrong and teach you what the 8% who succeed do right.

First up, the 92% who failed. These well meaning folks shared a common mistake that put the nail in their coffin before they'd even begun.

They bit off more than they could chew.

In all the excitement of becoming a better person and changing their life in the New Year they made the crucial mistake of committing to do too much. But reality set in, a few weeks or even days into their reformed life, and they gave up. They didn’t have the true core desire to succeed; fear got in the way.

The 92% gave themselves an easy way out and with no inner inquiry they went head on. They approached their resolution with an 'all or nothing' attitude. Once the 'all' became too tough they opted for 'nothing'. And just like that another resolution ended in failure - end of story.

Now let's examine the 8% who succeed with their resolutions year after year. The key to their success is quite simple (you may have even guessed it by now).

They set realistic goals based on facing their life challenges and desire to succeed.

I'll repeat that... they set REALISTIC goals based on INNER INQUIRY.

• Instead of resolving to lose 50 pounds by June, they commit to exercise 3-4 times each week and commit to feel better.
• Instead of resolving to give up all carbs, they commit to bring healthy snacks to work instead eating from the vending machine.
• Instead of resolving to drop 3 sizes in 3 months, they commit to losing 1 pound each week until
• they reach their desired size.
• Instead of resolving to never eat out again, they commit to eating healthy all week and rewarding themselves with one meal out on the weekends.

Did you see the difference?

If you want your resolution to stick then think of something simple and realistic after identifying what it is you truly desire. Sure, it certainly won't sound as cool as the resolutions that the 92% make - but they aren't going to keep theirs anyway.

Remember that the whole point of making a New Year's Resolution is to become a healthier, happier and more successful person. Small changes done consistently will make a big difference.

If your New Year's Resolution has to do with losing weight and getting into great shape (and whose isn't?) then guarantee your success by working with a fitness expert who can show you the ropes and guide you to success.

Call now at 520-360-9214 or book your session today!

This article or post is not intended to provide individual advice which should be obtained directly from your health care professional.

Persistence!

Violate this step and you'll never achieve permanent results. A recent study shows that persistence is the single most important aspect of any diet or exercise program. The study followed a group of people (group #1) who exercised and dieted very strictly, but sporadically and compared those results to a group of people (group #2) who exercised mildly and followed a very basic diet, but this group never varied from their routine. Even though group #2 exercised and dieted far less (but did so persistently) they got 68% better results than those who exercised and dieted VERY STRICTLY but only occasionally.

“With the holidays around the corner and the many thousands of calories waiting to metabolize  to fat so they can stick to your thighs, buttocks, stomach and you know where else, I strongly suggest that you sign up for a session with me, I will show you how you can still eat and lose weight in an effective and safe manner. – Avtar “

Call now at 520-360-9214 or book your session today!

This article or post is not intended to provide individual advice which should be obtained directly from your health care professional.