Avoid These 5 Fitness Disasters

Avoid neglecting strength training just because you're a cardio buff. More lean muscle mass gained from weight lifting burns more calories.

Avoid holding your breath when lifting weights. It could strain your heart. Inhale as you release weight and exhale as you push out.

Avoid worrying about bulking up. Women don't produce enough testosterone to bulk up. Weight training will simply sculpt your body and boost your metabolism.

Avoid pigging out just because you're exercising. Exercise can increase your appetite, but don't let it give you a false sense of being able to chow down.

Avoid dehydration. Proper hydration can both increase your energy and help reduce your appetite. Don't mistake thirst for hunger!

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

Apply Your Resolve and Make it Automatic

When I met Sarah at a dinner party several years ago, I saw right away that she was really quite beautiful, but at just over five feet tall and weighing well over two hundred pounds she was also dangerously obese. As we were talking that night, Sarah told me she was forty-one years old, divorced, and looking for a new man in her life.

I’m sure she was shocked and also probably initially offended when I replied that it appeared to me she was actually trying to kill herself, and if she wanted someone to love and care for her, she’d have to start loving and caring for herself first.

Sometimes it takes that kind of tough-love approach to help people shift their perspective and reframe their goals in terms of a true core desire. I was able to do that for Sarah by allowing her to understand that losing weight and becoming fit was not a goal to be sought in and of itself but rather as a way to fulfill her desire to have a loving companion in her life.

If I’d left it there, however, I’d have been doing Sarah a great disservice, because I knew that making such a big change in her life would not be easy. Not only would she have to shift her mental attitude toward herself and her lifestyle, but she’d be facing significant physical challenges as well. That very evening, I made Sarah a promise: If she was willing to give me four to six weeks, I would stick with her, and she would be able to turn her life around. Armed with her newfound power of intention, Sarah agreed, and the very next day we began to work together to develop an appropriate plan of action that would not be too ambitious, because we both knew that, at least in the beginning, doing any kind of exercise at all was going to be very difficult for her.

To find out how Sarah lost over 120 lbs on my program, buy my book Mind Over Body: The Key To Lasting Weight Lost is All in Your Head!

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

Look at the ingredients.

All food labels list the product's ingredients in order by weight. The ingredient in the greatest amount is listed first. The ingredient in the least amount is listed last. So, to choose foods low in saturated fat or total fat, limit your use of products that list any fat or oil first--or that list many fat and oil ingredients. If you are watching your sodium intake, do the same for sodium or salt.

Total Lipid Calorie Diet: a low fat diet designed to lower Total Cholesterol. People who are overweight usually have higher blood cholesterol levels than people of desirable weight. When you cut the fat in your diet, you cut down on the richest source of calories as well as saturated fat and cholesterol. An eating pattern high in fruits, vegetables, whole grains, low fat or nonfat dairy products and a moderate amount of lean meat, skinless poultry, and fish is a good way to lose weight and improve your blood cholesterol.

Call me at 520-360-9214 or email me for your custom made nutritional plan today!

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

College freshmen’s stress levels intensifying, study finds - KansasCity.com

College freshmen’s stress levels intensifying, study finds - KansasCity.com

Maximize Your Chances for Weight Loss Success

Everything you see around you was first an idea in the mind of one individual who got his mind, body and spirit involved in the process of giving life to his idea. There are universal laws we must abide to in order to manifest whatever it is we want to do, have or be. Here are two things you must start doing to trigger the law of attraction. It's a matter of Mind Over Body.

Visualize Your Victory: If you can see it, you can have it!

Visualizing the way you want to look and feel is important for your success in shedding weight and building muscle tone.

Close your eyes and visualize yourself achieving your desired goals. You may not feel completely comfortable doing this at first and the images may not be entirely clear. That’s okay, because the more you practice the clearer they will become. Try to picture the same images every day, adding more detail as you become more familiar with the process. Think of yourself as the lead actor in a movie you are projecting on the screen of your mind. Make sure that when you are doing this, you give an Oscar-winning performance!

Affirmations: The more you say it, the more you see it!

Affirmations are simple and effective. They are you being in conscious control of your thoughts. They are short, powerful statements. When you say them or think them or even hear them, they become the thoughts that create your reality. They help you move closer to your goals.

Here are a few simple rules to remember when you’re creating positive affirmations for yourself.

• Always use the present tense. You want your mind to know that what you affirm has already happened.
• Be absolutely positive. Use as many positive verbs as you can.
• Be emotionally involved with your affirmations.
• Write them down so that you will remember them. Keep them short and specific.
• Personalize them by using your name.
• Repeat them as often as possible in order to imprint what you are affirming on your subconscious mind.
• Create a habit by setting aside a specific time for doing your affirmations each day.
• Believe that what you say is actually happening. The more you are able to believe, the stronger your affirmation will be.

Repeat each affirmation you choose three times with feeling, and trust that with practice everything in your life will gently fall into place for your highest good. Take a moment to let go of all your limitations and allow your heart’s desires to be created.

Here are some examples of Powerful Affirmations:

1. I have the power to control my health.
2. I deserve to be fit now.
3. I am ready, willing and deserving to be fit.
4. I adopt healthy behaviors.
5. I focus on my form while I exercise.
6. I respect and appreciate others who are fit.
7. I am guided by my true core desire.
8. I am strong, lean, and beautiful.
9. I am losing the unwanted weight surely and smoothly.
10. I am strong, intelligent, and handsome.
11. I am in control of my health and wellness.
12. I have abundant energy, vitality, and well-being.
13. Health and vitality flows into my veins.
14. I am healthy in all aspects of my being.
15. I am maintaining my ideal weight.
16. I am burning fat easily.
17. I am fit, healthy, and happy.

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

Reaching For The Fit Kid Within

Remember when you were little and you "exercised" because it was fun? You never thought about how many calories you were burning in ballet class or how high you were getting your heart rate in the heat of a soccer game. That was never the point.

Now that you're out of grade school, exercise means something different. It's that thing you squeeze in after work or before dinner, feel guilty about skipping and therefore adding even more stress to your life. Somehow, the elliptical trainer or the treadmill doesn't inspire the anticipation and joy that the swimming pool once did.

So how do you reconnect with that long-lost sense of play? Going back to the activities you love. Just because you're an adult doesn't mean you can't do the things you enjoyed as a kid. After all, studies show that if you love the physical activity you're doing, you're likely to do it more often and for a longer period of time than if you don't. That's why I recommend getting in touch with your younger, fitter self as a way to recharge and reenergize yourself; I call it "Reaching for the Fit Kid Within". I ask people what they enjoyed during their childhood, early teen years and high school. Then I ask them if they would consider doing that again.

Starting with a 5 minutes meditation that would facilitate the connection between mind, body and soul, allowing yourself to reach within and accept the playful kid that you are.

Follow with 30 minutes high energy, fun drills and exercises that you use to enjoy when you were a kid. You can even involve your kids; they'll guide you, allow to be yourself, and allow them be the kids they are. I personally play soccer or simply chase my kids around the backyard. There is no limit to what we can actually do.

Finishing with a 5 minutes stretching program and cooling down with a 5 minutes relaxation techniques to come back to our adult world.

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

Your Willpower Muscle

If you find yourself struggling with your commitment to exercising or to keeping a clean nutrition, don’t be too hard on yourself, according to neuroscientists having willpower is not a character flaw and it could all be down to the physical make up of the brain. Because the part of the brain called prefrontal cortex is the same part of the brain that records our working memory and is in charge of willpower, researchers showed that when the brain is overwhelmed with tasks willpower is very weak.

The solution , as I mention in my book, Mind Over Body: The Key To Lasting Weight Loss Is All In Your Head,  is not hammering people with new habits but helping them bulk-up their willpower muscle by making them consciously aware of certain changes that need to take place before any physical habits are set in motion. In other words, you must outsmart the subconscious mind and make firm decisions to commit to your goals and be sure to keep your word with yourself. If you put exercising last on your daily “things to do”, you will fail! You will be so tired physically and emotionally that outsmarting your subconscious will be almost impossible. So make sure you make an appointment with yourself to exercise before work or in the middle of your day.

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

You Snooze, You Lose: More Weekend Sleep Cuts Kids' Obesity Risk

You Snooze, You Lose: More Weekend Sleep Cuts Kids' Obesity Risk

A Time for Fitness

A long term exercise program needs scheduling for success; here are a few important points to consider.

Does your exercise plan fit you?

Think about what kind of person you are, what you like and do not like, how you feel during different times of the day. If you are a night person, maybe exercising after will help to relieve stress from your job. If you are an early riser, perhaps exercise will help you to get a good start on your day.

Does the plan fit your family and friends?

If you want to exercise with a friend, you will have to find a time that is good for both of you. The same goes for team sports. Your family may have feelings about when you exercise. You spouse may not want the alarm going off an hour earlier in the morning. On the other hand, your spouse may like to exercise with you but can do that only in the evening.

How hungry are you?                           

Exercising right after eating can feel uncomfortable. But, if you have not eaten for hours, you may not have much energy for your exercises. Wait at least one hour after a meal to exercise. Try eating a little snack one to two hours before exercising.

What to do when you miss a day?

You may not always keep to a schedule. Most people cannot. There are interruptions and unexpected happenings. A friend may drop in. It may rain or snow. To become a part of your routine, exercise needs to adapt to such changes.

One common way to make your exercise program adaptable is to exercise every other day. If you miss a day, just do the exercises the next day and there will still be no more than two days between sessions.

Deciding now on your exercise strategy will increase your chances of long term success. By selecting what is going to work for you, you have made great strides toward a successful exercise program.

If you have not yet fit exercise into your life….STOP. Do not risk wasting another minute. Plan for success!

Need an exercise plan? Contact me via email or call me at 520-360-9214

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

Love is Life’s Greatest Source of Inspiration

“The meeting of two persons is like the mixture of two chemical substances: if there is any reaction, both are transformed.” 

When we list all the qualities we seek in a relationship we must make sure we possess those qualities ourselves in order to attract them! Far too many people think they are ready but find themselves frozen by fear. Fear of giving love and not receiving any in return and also fear of commitment. If you truly are not ready you need to either stop hurting g yourself and others or make space in your heart before you even contemplate the idea of dating. The later can take some times; the former is a matter of honesty, integrity and karma. 

For many of us, relationships are the most rewarding and sometimes the most challenging and painful of human experiences. We must stir away from our past and move on to the new by erasing old tapes and choose to be courageous enough to love ourselves and therefore reigniting the flame in someone else’s heart. One must engage in a quest for finding the right person who is independent, smart, and honest and who can be a great partner, someone  we can co-create not only new endeavors but co-create fun and discover life in its fullest sense of the term. There is no such a thing as comfort zone in life. We must keep envisioning our future partner to be kind and loving towards all and be rational but at the same time remain the dreamer she or he might be. It is important to surround our self with good and positive people, to love to have fun, do yoga and meditate on the beach and when the going gets tough turn to our partner and use love as a source of rejuvenation. We can only live a second a time and breathe one breath at a time. I like to spend quality time with someone who does not drain me but fulfill my passion for life’s most beautiful gift

Take It From Avtar: Losing Weight Should Not Equal Starvation

Take It From Avtar: Losing Weight Should Not Equal Starvation

Healthy Eating Is Contagious

The benefits of healthy eating are endless. You feel better about yourself, more gets accomplished, there’s less stress. But now study shows that just by changing your diet you can help your spouse loose weight.

Spouse cooperation can be difficult to achieve. They may be skeptical your diet will last and want to let you try it out first. They may not see their own need to diet.

The good news is when you eat right; your spouse will most likely start to follow –automatically.

In a recent study sponsored by the National Cancer Institute, when wives consumed less fat or less calories, so did the majority of their husbands – most cut their fat intake by as much as 10%.

However if the wife fixed a separate meal for the husband, one different from the low-cal one for herself, husbands actually ended up eating 10% more fat.

This can also be true for the rest of the family as obesity in America has quadrupled in less than three decades, parents must pave the way for their children to eat right.

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

Into those Golden Years

An Associated Press survey found that more than 60 percent of Americans don't want to live to 100 for fear of bad health and insufficient finances. Don't be a fool; you can live to be 103! Studies have shown that stress management along with regular exercise and eating right improves ones health and can even slow the effects of aging. Start now, age gracefully and feel great!

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

Give yourself 3 hours

Yes 3 hours before going to bed. Do not consume anymore calories. As I mentioned before, your body starts to slow down as the day goes on and gets ready for sleep. You do not want to consume a lot of calories right before you go to bed, because you will end of potentially storing those calories as FAT!!!

Your body sometimes give you a false sense of being hungry as you bedtime nears. You get those 9pm cravings... And a lot of people end up hitting the Refrigerator and over consuming right before bed time...

Not good for managing your weight and body fat %. If you just can't resist the munchies, then what I do is eat a few high good fat nuts. Like unsalted Almonds skin-on (good for fiber) or a couple spoonfuls of no sugar added all natural peanut butter. Eating a good quality fat food will satisfy your craving and will keep you from binging on something with lots of bad carbohydrates or simple sugars, like ice cream, cake or cookies.

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

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