Make Health and Fitness a Priority

Most people I have spoken to have already ditched their fitness, fat burning, and or weight loss New Year's resolution. The main reason has been because they never made it a priority. If you want to succeed in your fitness, fat burning and or weight loss goals, it is highly important that it becomes a priority in your life.

You will do what it takes to take care of the things you find important in your life, family, your home, vehicle etc. Unfortunately a lot of people forget that their health should be high on the list of things that are important. Without your health, what do you really have? Who can you take care of? Will you really be happy being overweight and unhealthy?

In social gatherings my profession as a fitness coach usually comes up as a topic of conversation and there's always at least one person that claims they want to start working out and eating better. Then that statement is usually followed by a list of excuses of why they can't do it. One excuse that tends to come up a lot is that they can't afford it. Meanwhile they might be carrying a designer handbag, driving a luxury car, watching T.V on an expensive flat screen at home or enjoying expensive cocktails while hitting the night clubs.

Obviously these peoples priorities are skewed, prioritizing material possessions and leisure activities instead of their most important asset, their health. Don't fall into that trap. Make your health and fitness a top priority so that you can enjoy not only a long life, but also improve the quality of that life. Invest some time and money in your health now and make it a priority so that you don't have to deal with the medical consequences of obesity later. Heart attacks, strokes, diabetes and cancer all suck! Do what you can to prevent all that.

When is the Best Time to Use a Protein Supplement? Q&A of the Week

Every week I answer a question or questions that are sent in to me regarding fat burning, weight loss, diet, fitness and or the Fat X program. Today's question was e-mailed in and it's in regards to taking a protein supplement.

Hi Coach Rollie,

I've been reading your blog for a while and I appreciate the tips and the workout plan. Anyway, I was wondering about supplementing my diet with protein. When is the best time to use a protein supplement.

Thanks a lot,

Daniel

The best time to have a protein supplement is when you feel the need to boost your protein intake, or you feel like you won't get a chance to have a good protein packed meal for a few hours. For example, I usually make a protein smoothie in the morning because I know I haven't had a good source of protein for possible 8-10 hours and I feel I need a protein boost. It's also convenient since I tend to be in a rush. I will also try to get in another protein smoothie post workout because I know that the faster I get protein into my system, the faster the recovery process can begin.

I've written about this before, but just as a quick reminder, protein feeds your muscle and your muscle will help boost your metabolism. All good if you want to burn fat and lose weight efficiently.

Coach Rollie Likes....

Every week or so I feature a product, service or business that I personally like and that can possibly help you in your fat burning/fat loss, health and fitness goals. Today in "Coach Rollie Likes....." I'm featuring pistachio nuts.

I personally like the taste of pistachio nuts, but besides the taste, they are a healthy snack that can help your fat burning/fat loss, health and fitness goals. Nuts in general contain EFA's (Essential Fatty Acids) otherwise known as heart healthy fats. These fats are the unsaturated variety that tend to be hard to come by and low in most peoples diets. This type of fat has many health benefits, they're anti-inflammatory, they help prevent hearth disease, and they can help skin just to name a few. But let's get back to how they can help you in your fat burning and fat loss goals.

I'm a big fan of eating shelled nuts because it will slow you down a bit when you eat. It also keeps your hands busy so you're not just stuffing yourself with excess food. And because foods containing fat, good fat(EFA's) and even bad, are more satiating then foods high in carbs, you won't feel hungry as fast afterward, also helping to keep you from overeating. I usually eat the salted variety, but if you have issues with salt, you can choose unsalted.

If you know of a product, service or business that you think I might like and can help others in their fat burning/fat loss, health and fitness goals, feel free to e-mail me with that information. I'll check it out, and possible feature it on "Coach Rollie Likes......".

Burn Fat and Get Fit By Creating a Sense of Urgency

The sense of urgency is important in being successful at whatever you choose do do, whether it's burning fat, losing weight, getting fit or anything outside of the fitness realm such as becoming successful financially. The best way to create this sense of urgency is to create deadlines and or goal dates.

Some of my most successful clients have been those that have a wedding coming up. Looking good for their wedding day creates a sense of urgency that keeps them focused on getting their workouts done every week and following their diet plan.

If you don't have a deadline or goal date, you don't have the same sense of urgency and focus that helps insure success and therefore it's easier to procrastinate and put off your fat burning, weight loss and fitness goals.

Get on track now, set a goal date, and create that sense of urgency. Spring is coming up in a few weeks and if you don't already have a goal date, I think it would definitely be a good idea to make that your goal date and create a sense of urgency. Start on the Fat X Program now, and have a better body and healthier body this Spring. This year Spring begins March 20th. Let's do this!!

If you're in the Pasadena area, feel free to contact me about private training sessions, or to join my FX Boot Camp and help you reach your fat burning, weigh loss and fitness goals this Spring.

Fat Burning, Weight Loss, Diet and Fitness Q&A of the Week-Surviving a Super Bowl Party

Every week I answer a question or questions that are sent in to me regarding fat burning, weight loss, diet, fitness and or the Fat X program. Today's question was e-mailed in and it is regards to how to survive a Super Bowl party.

I've been doing your workouts and diet program and have lost 10 lbs of fat and two inches around my waist. I really want to stick to it but I'm worried about this Super Bowl party I'm going to. Do you have any tips as far as what I should eat at a Super Bowl party? I want my fitness program to survive the Super Bowl!!

Joseph

When it comes down to eating at parties, the most important thing is that you're not starving when you get there. Will power can only do so much. So here are a few tips:

Eat well before you go so that you don't pig out at the party on junk food.

Make sure that you are hydrated.

Snack on high protein foods..

Sip on bottled water to keep busy.

Plan and prepare a really good diet day on Monday.

Other than that, enjoy yourself a bit and read up on my diet break philosophy.

Does Cereal Make You Fat?

For some reason cereal has gotten the reputation of being healthy. People eat it to start the day, and a lot of people eat it as a late night snack. What people don't know is that it's high in carbohydrates (carbs), and even worse, high in simple carbs. Eating this late at night is definitely not a good thing if you are looking to burn fat and lose weight.

Eating foods high in carbs, like cereal, bread and other sweets is a bad idea at night because your body most likely is not going to get a chance to burn off this source of energy, and that energy (carbs) is going to be stored as fat. Once stored as fat, it's a lot more difficult for you to break down that fat and burn it off.

For an alternative to cereal as a late night snack, I would have something high in protein with some good fat (EFA's). Celery and peanut butter, cottage cheese and peanut butter, or a protein drink with some fish oil capsules are all good choices.

The theory behind eating something high in protein with some good fat (EFA's) in the evening or at night is that your body will switch over to using fat for fuel instead of carbs and that your body will break down some of the stored fat on your body for fuel over night. Ideally your body will continue to use fat for fuel until the next time you have carbs.

The protein in you night meal will help you muscles recover, and that muscle will help keep you metabolism boosted further helping your body burn fat.