Lagana Fitness - Complete Body Transformation and Weight Loss Tips

Pre-Order "Breakin' Free"

2008-12-18T07:17:00.001-05:00

Pre-Order our book "Breakin' Free"

Extra Bonus! Your name will be added to a V.I.P list for the health and wellness show for a free admission pass if ordering before December 31st!

Price after December 31st $23.50
* A portion of funds from each book we sell will go towards the heart and stroke foundation.

Complete Body Transformation Project - The Book

2008-09-19T09:11:00.001-05:00

Hey Friends. Its been a while since I have written everyone. Just to give you an update where we stand today and whats been going on...

We have just recently hit the 10 month mark of this transformation and to date I have now lost a total of 131lbs! I know its insane!!

So my weight today is 144lbs!

Basically I have only 19 more lbs to go, that we have to reach by November 11th to say that we actually did what we set out to do, (something that almost seemed impossible to imagine in the beginning), and that was to lose 150lbs in only 12 months. But I have to say physically I feel great and now am a whole different person because of it!

Also wanted to mention that in the beginning we were aiming at a total body FAT percentage of only 20% when completed, and after taking a test this past week, I found out I am at 22.3% total body fat! So according to Rob we are right on target.

The last pics I took, which only Rob and I viewed to compare, looked really good and showed a BIG difference from the ones taken just last month, so we are doing great I think!

2 more pics to go before you get to see them, and I think you will all be very impressed!

And as the title of this message says...

Rob and I are now working with a publicist to make a book that everyone and ANYONE will be able purchase, so if you are wanting to basically challenge yourself the way I did for the New Year, now you will have a chance to do so, and will now carry the RIGHT TOOLS/secrets to do it with.

We are aiming to have it out right when the New Year starts, so if you perhaps are interested in purchasing one, OR if you know someone who a close family and friend that might like to get started on changing their own lives, keep it in mind and spread the word!
...Or you can always just purchase one to show your support for Rob and I and what we have done! You will also be able to get it signed by us at the book release! That parts free of course smiles:-)

The book will include some of my best blog entries, ALL the diets that were used that Rob scientifically came up with just for me( its all about science friends and the right balance/combination) that anyone will be able to use as well! Also it will include all the exercises I have done throughout, with demonstrations and of course all my pics as well.

**I have also been still keeping in touch with one of the producers from CNN, and its sounding like they want Rob and I down there in New York sometime during Dec-Jan when we are completely finished with everything else. I will keep you posted on that!

Weird how life can go from one extreme to the next eh? It's been non stop for me since starting, to say the least. But we will be bringing our "Canadian" book there, so that we can reach out to our friends in the states as well!

Take care and be well!
Rosy & Rob

Che mondo sarebbe senza Nutella?

2008-08-29T13:55:00.001-05:00

Che mondo sarebbe senza Nutella?
Originally uploaded by BeneToZi

Yes, what world would this be without Nutella ? I grew up on it.
I stopped eating it after eating an entire jar straight, then waking up the next morning with inflamed kidneys which lasted a week (very painful).

Nutella is junk food. Sad to admit, but it is. About a week ago, I started doing double cardio, 7:00 AM for 45 minutes, then my weight training workout around 8:00 PM, for 80-90 minutes, then 45 minutes of cardio afterwards after a protein/simple carb shake to prevent catabolism and give me some more energy for cardio. My last cardio session went funny. I started to really really sweat my ass off at about 15 minutes, then at 25 minutes, I was done.

Done, meaning, my hands were shaking, I was still sweating like it was raining on me and it wouldn't stop. I've felt this feeling many many times before.

This is basically where your blood sugar levels drop and your insulin hormone takes longer to supply the body with more blood sugar. It's hypoglycemic effect on the body.

Here's a Wikipedia definition on Insulin:

Insulin is a hormone with intensive effects on both metabolism and several other body systems (eg, vascular compliance). Insulin causes most of the body's cells to take up glucose from the blood (including liver, muscle, and fat tissue cells), storing it as glycogen in the liver and muscle, and stops use of fat as an energy source. When insulin is absent (or low), glucose is not taken up by most body cells and the body begins to use fat as an energy source (ie, transfer of lipids from adipose tissue to the liver for mobilization as an energy source). As its level is a central metabolic control mechanism, its status is also used as a control signal to other body systems (such as amino acid uptake by body cells). It has several other anabolic effects throughout the body. When control of insulin levels fail, diabetes mellitus results.

So, long story, short, I ate some Nutella, then some ice cream, then some more nutella, I felt better almost instantly, but then fell asleep like a baby after the sugar rush.

Important Note for dieters and those doing double 45 min cardio sessions with weight training.

To avoid, what I just experienced, either you increase your carb intake from low GL foods and increase your veggies or if you start feeling it, stop immediately and bite into ice cubes while lying down for about 15 minutes. Stay cool at all times and make sure your always hydrated. You need to really do self-monitoring to see how your next training day goes. Usually, the body will adapt to the new training.

When your blood sugar levels are not stable throughout the day, this is when you start to crave sweets or food in general and crave a lot of it. If you keep your blood sugar levels stable, you can avoid cheating on bad foods.

8 Ways to Stick Through and Find Time for Fitness

2008-08-01T16:30:00.000-05:00

The reason it's so hard to get, and stay, in great shape is because we are all just so incredibly busy. We've got work, friends, family, etc., etc. Every single day there is so much to do -- so much going on! Obviously, those who are successful at transforming their health and maintaining good physical fitness have a lot less going on in their lives than we do, right?

Well, as much as we might like to believe a lack of time is what's preventing us from building a lean, strong, healthy, body, the truth is, that isn't the case. Believe it or not, people who are successful (and I mean remarkably successful in this endeavor) have exactly 24 hours in every day, just like you and I do.

Before we get to the list, I want to remind you that to build a healthy body, you really don't need more than four hours of exercise a week. Think about it -- that's only 2.3% of the time you have to work with each week!

And, those who think following a proper nutrition program is time consuming have got it all wrong -- the fact is, "Eating right" doesn't cost you time, it saves you time!

Eat the right foods. Don't just cut out bad foods. Starting eating meals that combine protein, complex carbs and good fats. Eating right puts you on a higher state of being, with a stronger purpose to continue towards your goal. The right foods produce the right energy.
Stop being so connected to your Internet or Mobile device. You should set a time to check email that doesn't interfere with your goals and shutoff your mobile when your training.
Watch less T.V. Another time stealer, what a waste of time. It turns your brain to mush. Avoid T.V at all costs, except when Family Guy is on. lol
Plan ahead. Your life is your business. You want your life to be successful, you need to create a plan that will direct you to where you want to go and if you can't create a plan for your future, hire someone that can.
Have a sense of purpose. Having a sense of purpose, also gives you a sense of urgency. Urgency usually promotes quick action. If your scared to have a sense of purpose, you need to re-evaluate your goals in life.
Don't get sick. Sickness steal time away from you. Wash your hands frequently. Stay away from other sick people that are contagious. Take care of your immune system, by eating healthy.
Wake up earlier. Go to bed an hour earlier every night. You need at least 6 hours of sleep to make great progress with your body transformation.
Train on a regular basis. Consistency develops a very strong will power and a strong mind set. Never miss a workout but if you do never miss 2 workouts in a row. It's what you do in the long run that counts.

What thousands of people have discovered is that by being very conscious about how they spend their time, they're able to get more done, faster; look and feel better; and even enjoy life more!

31 Ways to Motivate Yourself to Exercise

2008-07-15T16:30:00.002-05:00

The hardest part for most people is to stay motivated with diet and exercise. Here are 31 ways I suggest that you keep your motivation.

Find a training partner and commit to a schedule.
Buy a dog and take it for a long walk everyday. The fresh air and sunshine can give you more energy. You also have a chance to clear negative thoughts and focus on your goals.
Don't think about exercising or diet, just do it.
Get out of bed early, have a glass of water and use a cardio machine in your home.
Buy a cardio machine for your home, if you don't have one, then see 4.
Eat to live life with the right amount of energy and transform your body. Don't live to eat, especially when you eat junk. Garbage in = Garbage out
Never miss 2 workouts in a row.
Give away 1 or 2 articles of your fat clothing each week.
Buy 1 or 2 articles of clothing which are tight fighting and show off your body each week, If you still look fat in them, keep them around and focus on diet and exercise to start looking better in them.
Once 9 is fine, then start socializing more. At night on the town, does wonders to keep your motivation high. You'll realize fast where you stand and where you need to go with your image.
Choose friends that will take you higher and higher. Friends that have similar interests. Just because you've been friends with someone for 20 years and they don't share your view or don't want you to succeed for some reason, doesn't mean you have to hang around them all the time and influence you to make poor decisions. Find new friends.
Reward yourself. Reward yourself. Reward Yourself. Every time you noticeably start looking better and feeling better, give yourself positive verbal pep talk, then go shopping for something nice !
Get a tan. You'll notice so much more changes in your physique as the tan will accentuate your cuts.
Walk into an old age home and take a look around. You'll find that some are in their 60s. Prevention is key. When I'm 60, I'll be in my own Rambo movie, doing my own stunts.
Whoever says "Working out is not everything in life." is right. It's not everything, but that 1 hour that you dedicate makes you move ahead 100 times more than the person that complains about it. They complain because you look better than they do. Keep a balance, but never neglect your right to a better life.
Make it your goal to get a professional photo shoot done.
Write down your intentions for the month which lead to your goals. The more details the better.
Plan to go on vacation, so you have a reason other than health and fitness to motivate yourself to exercise.
Plan to go to a concert and meet the band !
Watch an inspiring movie, like "The Secret" or "Never Back Down" or "No Retreat, No Surrender"
Make an example of what you will accomplish, so that others can follow and be inspired by you.
Blog your complete body transformation experience.
Take body part circumference measurements every 2 weeks. Keep as a measurement of your transformation.
Take a front, back and side photo of yourself every 2 weeks. Keep as a measurement of your transformation.
Make a Pros and Cons list about exercise and eating healthy. Make Pros and Cons list about not exercising and not eating healthy. Why would you not want to feel and look better on a consistent basis?
Write down 1 thing each day that is going to move your life forward. Would you not want to increase your longevity and enjoy a better life ? What you write down is completely realistic.
Create in your mind what you want. Believe you deserve what you create. Accept the things that will help you move forward toward your creation.
Avoid distractions. A distraction could be a person or event, that pulls you temporarily away from your goals or creations. The best way to avoid them is to ignore or move away from them.
Meditate which clears and refreshes your mind and allows you to continue to focus on your goals.
Plan to get naked more often. Seeing yourself naked can surely motivate yourself to get in shape faster and stay in shape. Don't be afraid of your skin !
Don't think of the problem for too long. Thinking of the problem wastes time. You should be thinking of the solution and benefits that it will bring into your life. Make a decision to act on your solution.

The 7 Essential Habits Of A Successful Fitness Routine

2008-07-11T16:30:00.001-05:00

To get the most out of fitness routine, you need to develop habits that will focus your efforts in the gym and move you forward toward your goals. These are my 7 essential habits that I have developed and use on a daily basis which bring me success in the gym.

Have your body parts, exercises, sets and reps planned out in your head before you start your workout.
Perform some type of warm-up (bike), and flexibility (dynamic or static) and/or SMR, before you start your actual workout. Perform some type of cool-down as well, including the aforementioned above.
Tune out all distractions when starting your first exercise. You've already had your warm-up and stretches to get ready to tune them out, so you got no excuses. Leave your cell phone in the locker. Listen to your iPod if you can't tune out other people talking or the crappy music playing in the gym.
While performing each repetition, feel the goal of what each body part is trying to achieve, meaning feel the movement and your kinetic chain working together. Do this for every exercise. If you don't know what to look for, study the mechanics of the exercise or hire a personal trainer. Add the technique of visualization before starting your set. Visualize the intensity before you start, then DO IT.
Pay attention to your core, while performing your exercises. Your core is made up of 29 muscles that attach to the lumbo‐pelvic‐hip complex. This is increase your neuromuscular efficiency and provide stabilization during the movements.
Keep your resistance training to an hour or less. Your whole workout including warm-up, core, balance, SAQ etc.. obviously makes your workout much longer, but keeping your resistance part to less than 1 hour is crucial to making gains, including hypertrophy and strength.
Use full range of motion on each exercise, unless your performing 21s or intending to performing partial reps. Full range of motion is critical to developing the entire muscle belly and can have an effect similar to the benefits of PNF. You also develop balanced muscles and strength through the movement, which make you look better, stronger and help prevent injuries.

HardGainer Routine To Build Your Chest Muscles

2008-07-07T18:30:00.000-05:00

So we all know that building muscle isn't all about steroids and how much food you can eat.... or is it?

Of course not, and for some people it's VERY difficult. Especially drug-free athletes. To improve any body part you need to to really focus on that body part.

What is a hard gainer anyway? It's someone that has been training for at least 3 or 4 years and looks similar to what they looked when the started. Call it poor genetics, but I believe it's actually the wrong combo on diet, training and sleep.

If you been training for 1 year and not seeing any results, sorry dude, this does not make you a hard gainer.

The Chest muscles in particular are one of the most common complaints in the gym for these hardgainers to improve on. If you are a hard gainer that IS doing everything right, such as getting enough calories, macro-nutrient ratio is fine, sleep is fine, recovery is fine, then this is the hard gainer routine to build your chest muscles that will explode your muscle mass growth.

Here's a free sample workout to get your chest bigger! Try this routine for the next 6 weeks.

This workout assumes you've been weight training for about 2-3 years already.. consistently.

Day 1 - Chest

Incline DB Flys 3 x 10
Incline BB Press 3 x 10
BB Flat Bench 3 x 10
Cable Flys 3 x 10

Perform these exercises as straight sets in horizontal order.
For your last 2 reps, they should be real forced reps.
Your rest period is 2 minutes.

Day 4 - Chest

1. Superset these 2 exercises
Stability Ball DB Presses - Alternate Arms - 2 x 12
Incline BB Press

2. Superset these 2 exercises
Stability Ball DB Incline Presses - Alternate Arms - 2 x 12
Flat BB Press

3. Superset these 2 exercises
Plyometric Push-Ups 2 x 12
Cable Flys

Your rest period is 1 minute. There is no rest between the 2 exercises you are super setting.
No forced reps here.

Enjoy the Mass !

Body building or Belly Building ?

2008-07-04T14:41:00.000-05:00

Obliques the size of my arm? That's disgusting. Whatever even happened to building an aesthetically pleasing physique? I noticed a there are quite a few trainees in the gym, doing an exercise called 45 Side Bends. Do they know that this builds your obliques and makes your waist look thick? I see alot of women do this exercise more than men. It really shocks me. If you want to target fat loss in that area, you DON'T need to build more muscle in that particular area, because you'll also make yourself look like those dudes to the left. It's a double-edge sword. If you want to lose fat, you need to tune your diet. Ewwww! Diet, I said a dirty word. I can hear someone cry right about now. Don't be afraid to diet. Dieting literally means choosing the correct foods for your body. So go ahead and DIET, but please stop doing side bends.

Sample Weight Loss Diet for Women

2008-06-28T19:41:00.004-05:00

Here is a sample balanced weight loss menu for an average woman, non-athletic who weighs 150 lbs, stands at 5'6" tall, has a fair activity level, no food allergies and no medical history of any disease such as cancer, diabetes, heart conditions or metabolic syndrome.

Total Calories = 1700
Total Carbs = 275 g
Total Fat = 35 g
Total Protein = 76 g

Breakfast:
1 c. All Bran
8 oz . Skim Milk
1/2 c. blueberries

Snack: 1 Apple and 4 oz. fruit yogurt

Lunch: Shrimp Salad
3 oz. Shrimp
1 TBsp. light mayo
some chopped onions
1 TBsp. Olive Oil
1/2 c. lettuce
2 slices rye bread

Snack:
2 cubic inches of cheddar cheese
1/2 c. broccoli
2 TBsp French diet salad dressing

Dinner:
250 grams Mashed Potatoes (with 1 c. skim milk)
1 TBsp thousand Island dressing
1/2 c. lettuce
Turkey Chilli - see list

3 oz. ground turkey
1/2 can tomatoes
2 oz. pinto beans (cooked)
2 oz. kidney beans (cooked)
chilli powder and some onions

Snack:
1 Wedge of Cantaloupe
1 Kiwi fruit
1/2 cup low fat vanilla ice cream

Drink at least 3 litres of water a day or more if needed. Don't drink from plastic bottles that give off the bad toxin stuff called BPA.
Tell your males friends that BPAs may also cause male breast tissue.

Diet Myths Busted - Don't Eat After 6 PM to Lose Weight

2008-06-05T08:29:00.003-05:00

Don't Eat After 6 PM to Lose Weight

Pros: You will lose weight. You'll cut your calories, if you don't make up for them during the morning or afternoon. You'll get your body use to not eating after 6 PM, which normally makes you more head strong.

Cons: To create an anabolic environment in order to promote fat loss, you must feed your muscles every 2-3 hours. Fat loss is different from weight loss. Weight loss is a general term that means your losing body weight. The type of body weight that you want to lose is not muscle.

Not eating past 6 PM, can work for a short while, if you want to quickly lose a few pounds. However, not eating after 6 PM, until you wake up the next morning, in the long run will notably cause muscle breakdown, which may lead to your fat loss coming to a stop. You don't want to sabotage yourself in the long run. Your body does not like trickery and with every wild thing you throw at it, be prepared to feel the homeostatic compensation of your games. There are many different ways to drop weight without losing fat and the smartest diet strategy is to keep things progressive and time the way you lose weight.

Free Form Fitness is Hosting Another Cheo Event May 31, 2008!

2008-05-22T07:07:00.000-05:00

Click here for more info and come Join the Fitness Event of the Year!

You can do all three events and really test your inner super hero, or choose from any !

The date again is May 31st ! See you there !

Best Steps to Overcome Water Weight and Bloat

2008-05-16T17:56:00.004-05:00

There are a few causes of water retention but for many an increase in sodium through the diet ( mainly salt intake ) is a common cause and research suggests it may contribute to high blood pressure and other health complications. Sodium is present in virtually all food products, so when a person consumes more food it's inevitable they also consume more sodium. Weight gains are very often a combination of fat stores and water retention.

Understand that there's a difference between water weight and fat weight. Even if you lose the water, your body won't lose the fat. So, you can watch your sodium, take water flushing herbs and drink more water for all you want, but your not going to lose the fat.

Water weight is held under the skin and above the fat. Understand that the water weight I am talking about is the excess water weight, from ingesting too much sodium.

The long term effect of too much sodium can lead to high blood pressure and kidney disease.

Here are the best steps to Overcome Water Weight and Bloat.

Decrease your sodium intake. Various organizations, including the National Academy of Sciences' Institute of Medicine, have published recommendations for daily sodium intake. Most recommend between 1,500 and 2,400 milligrams (mg) a day for healthy adults.
Stay away from processed and prepared foods.
Stay away from condiments.
Identify ingredients that are loaded with sodium and stay away from them. Here is list, Monosodium glutamate (MSG), Baking Soda, Baking powder, Disodium phosphate, sodium alginate, sodium nitrate or nitrite.
Remove salt from recipes whenever possible. If you need to add salt, use sea salt as an alternative.
Use herbs, spices and other flavorings to enhance food.

Most people go way over the recommended sodium intake for your body on a daily basis. The easiest way to reduce your intake is to follow the tips above and start eating clean. Diet is a major key to wellness and healthy weight loss. If you need a diet program, please contact me.

15 Ways To Live Longer

2008-04-12T11:12:00.001-05:00

Living longer doesn't just mean boosting your life span. It means living a better quality of life. That's what these tips will give you, in no particular order.

Exercise on a daily basis
Eat good healthy foods that give you well balanced nutrition.
Eat sparingly throughout the day and use portion control
Get a Reiki session
Get a massage.
Don't spend time in front of the T.V
Enjoy all types of music. Explore different music artists and sounds.
Learn how to communicate with others in their social language.
Always get a second opinion
Don't smoke
Don't drink alcohol
Live with a pet and take care of it
Raise yourself and praise yourself
Expand beyond your self-limits
Run through the cloud of fear

How to Increase Your Metabolism

2008-04-12T11:09:00.002-05:00

A healthy metabolism is required to keep your body in natural homeostasis. Being overweight is not natural. This is a sign that your metabolism has slowed down.

Your body's metabolism is the set of chemical reactions that occur in living organisms in order to maintain life. These processes allow organisms to grow and reproduce, maintain their structures, and respond to their environments. Metabolism is usually divided into two categories. Catabolism breaks down large molecules, for example to harvest energy in cellular respiration. Anabolism, on the other hand, uses energy to construct components of cells such as proteins and nucleic acids.

To determine what is influencing your metabolism, you must look at the food and drink your putting into your body. You must also look at your activity levels. There are hereditary and other external influences that can also slow down and damage your metabolism. In this post, the focus is on what you put into your body from food / drink and your activity levels.

I always tell my clients that everything you put into your body directly affects your metabolism. Your activity levels directly affect your metabolism.

Ways to repair your metabolism

Calculate your resting metabolic rate (RMR) (BMR)

As easy way is to take the number 10 and times it by your lean body weight, (weight minus the fat weight) then add 100 calories to your total.

Adjust your diet accordingly.

Create your diet based on the total number of calories you got from your RMR/BMR or let a professional do this for you. Make sure you use the right macro nutrient ratio for your activity levels and performance levels. Your macro nutrient ratio is just as important as your daily caloric requirement.

Eat small, frequent meals

It's important to eat 5-6 small meals a day. These meals include a pre-workout and post workout meal. You need to make sure your insulin levels are stable throughout the day for fast weight loss, good energy and to keep the muscles fueled. Eating smaller meals is also better for digestion and absorption into the bloodstream.

Drink water.

A no brainer. Drink water, not because it has no calories, but because it's important in keeping you hydrated and more important in helping with daily metabolic processes.

Boost metabolism temporarily with aerobic exercise

Get on the cardio equipment, to condition your cardio vascular and cardio respiratory systems. Perform no more than 20-30 minutes of cardio at least three times a week and no more than 6 days a week.

Boost metabolism in the long run with weight training

Train with weights. This is the most important tip to blast your metabolism. Build muscle which will keep you in an anabolic state. Create a workout program, that takes you through levels of progression and promotes proper adaptation and good recovery. Contact me for more info.

The Voice of Power Health - Listen to Robert Lagana

2008-04-08T17:09:00.001-05:00

Worthy & Powerfull Substances - for Inflammatory Diseases

2008-03-26T07:48:00.004-05:00

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The most researched immune-enhancing mushroom, is ranked #1by John Boik in his new book “Natural Compounds In Cancer Therapy.”

Visit http://www.canadarna.com/b_patients.htm for more information on the above products.

The Most Powerful Food on the Planet

2008-03-15T15:20:00.003-05:00

It's green of course. Most kids hate it. Sometimes it gives you gas.
It's broccoli. Go buy it and start eating it. Eat 1 cup chopped broccoli, 5 minute steamed on it's own. Eat it 2 hours before going to bed.

The Most Toxic Food Invented

2008-03-15T13:16:00.002-05:00

The Most Toxic Food Invented are Doughnuts. Absolutely the worst food to put in your body.
Most people can eat 3-4 of them in one shot. Calories and Fat matters. You need to eat a balanced diet, which is normal human behavior. Eating doughnuts is not correct.

High Fructose Corn Syrup Myth

2008-03-15T13:07:00.005-05:00

The consumption of HFCS increased by 1000% between 1970 and 1990. The digestion differs when you eating HFCS, it does not increase insulin. That's not really a good thing, because your appetite increases, so you keep eating. So, indirectly HFCS can make you addicted and get fat. Indirectly, your leptin hormone because imbalanced as well. Your leptin levels are tricked by the high amount of HFCS, so that hormone decreases. HFCS is too much for your genes to adapt that quickly.

You can't gain Fat from Alcohol

2008-03-15T13:00:00.002-05:00

Your body does not store alcohol. In the body Fat is not created from Alcohol.. Fat that is not utilized is stored. If you drink your 2 drinks on an empty stomach, that's fine. If you drink 2 drinks with a fatty meal, then you'll store fat. I don't promote alcohol in general, because there's better things to put in your body than that, but I thought this fact should be stated.

How many grams of glycogen are in your muscles?

2008-03-15T12:57:00.002-05:00

There is roughly 1000 grams stored in your muscles. That's for people that
don't exercise. If you can't cut your carbs, than make use of them. Exercise.

Snow Shoveling Back Injuries

2008-03-08T21:05:00.002-05:00

An injury to your back can be easily accomplished if your not use to shoveling, don't dress warm enough and don't prepare your body for the repetitive movements. Here's a 5 minute warm-up that can save you from back injury while shoveling all that snow.

1. Activate all your muscles. Perform slow standing marches (30 sec.), immediately followed by crunches (15 reps), then quarter squats(15 reps). take a 1 minute break and repeat twice. Notice how you feel. The blood is really flowing, the muscles are getting warmer and your ready to put on your outdoor wear and do some more work.

2. Remember to just like exercise, take your rest periods seriously when shoveling snow. It's funny how there are so many more injuries shoveling snow than there are exercising in the gym. I think the ratio is like 100:1 for injuries due to shoveling snow. A key reason is that people don't warm up and don't take at least 1 or 2 minute breaks.

I know it's cold out there, but take care of your body. You only have one.

"It is not enough to just show up."

2008-02-21T18:53:00.003-05:00

Sometimes, I can come across as a softy when I talk about the mental approach to motivation in fitness and health. I've even said, don't worry about all the process of exercise, just show up in the gym and your half-way there.

Well, the results you get from just being there are zero. If you think you've made a huge mental leap up the ladder toward your fitness and health goals, it does help, but it won't get you real results.

You need to not only make it to the gym, but you need to properly plan your workouts and nutrition, then execute with a high degree of energy.

It's not enough to just show up, so take control, use your available resources and GO GET 'EM !

Cheat Days for Beginners Only

2007-12-24T13:49:00.000-05:00

So, you've been dieting for a while now and have received good results. You've lost weight and your workouts are going great! You've been eating a variety of the same foods every day and with the holidays, your tempted to eat what is being served which is not in your food list. Everyone deserves a cheat day right ? WRONG BONGO !

Not everyone deserves a cheat day or a cheat meal. First, a cheat day is only intended for people that are in a physical state where their bodies are so close to starvation that you are extremely close to a loss of tissue hypertrophy and that your hormone levels, especially Leptin, are reduced to nothing.

Some people will never reach this level. Some people that do reach this level, don't know how to have a cheat day to bring back their Leptin levels.

So, let's take a step back for the beginner and FORGET about cheat days altogether.
So, when should a beginner cheat ? A beginner can have a CHEAT MEAL, when the following criteria is met.

They have been losing the right amount of weight consistently without a significant change in their workouts and no change at all in their diet.
A special holiday is coming up and refusal to eat your mother's cooking is a sin.

What kind of cheat meals are we talking about ? Ice cream, Cookies, French Fries ? WRONG BONGO !

Those things are not a meal.

A cheat meal, is something special. Something that you may find it a French or Italian Bistro. Something with good nourishment such as a main course. A nice steak filet with vegetables and a glass of wine. Stick with main courses as an example. Another could be a nice Lasagna !

Ice Cream, cookies and French Fries will put YOU on a roller coaster ride. If you introduce this GARBAGE to your body, you will regret it. Besides the fact, that your insulin levels will fluctuate dramatically, you will spiral your body to a state that will do more damage than good.

There's a time, where more foods can be introduced to you, but having ice cream just to have it and keep you sane is a load of bull crap. You are not a victim to this insane age of processed foods. You have all the power to say NO and respect your BODY ! Stop associating cravings with hunger, they are 2 different things. Stop making excuses to get high on junk food, and look inside yourself to find the real answers to any questionable state of unhappiness, then simply LET GO !

5 Bullet POOF Tactics For Weight Loss Success

2007-11-26T15:24:00.000-05:00

What's next? With the overwhelming amount of
information on fitness, bodybuilding and health
these days, I've invented a few tactics that I've
seen others use and have to admit, tried myself too.

The weight will just POOF right off you.

Your Hand in Weight Loss

If your right handed, eat with your left and vice-versa.
This is trick your body into thinking food isn't really
being fed to you because your not using the same hand.
Plus the other hand does not know what the hand with the
food is doing.. so there's no calories being consumed that
you are aware through sub-conscious or conscious.
Try that for 3 weeks, then when your body gets use to it,
now eat with your right hand again, but this time, stand
on your left foot only. This will actually improve absorption
of the food, since it does not have to travel all the way down
both legs. Your body is smart, so you must out-smart it.

Eat With the Lights Out

Hey, this is simple, but can be tricky. I don't recommend
you use anything sharp here. I use my hands when eating
with the lights out. You can combine this with the first tactic
but I don't recommend it to novices. You might end up
with food in your nose or something. Eating with the lights
out will trick your body into thinking nothing is in front of
you. This especially works for men, since we are very reactive
to visual images and can ignore the calories in food.
If your a woman, you can wear ear plugs.

Hire a Personal Eater

That's right. Hire a personal trainer that can eat your left-overs.
Invite them over for a feast. Buy all the junk food or whatever, then
call them up and say "hey, Rob, come over and eat my food.."
If you don't have the food stored in your house, you won't eat.
We all crave food, so, your gonna buy it anyway.. so go ahead
and have faith in your Personal Eater to take away the extra
calories. Your lose weight very fast this way.. It's expensive,
so make sure you hire a good personal eater. Let me know, I can
recommend a few qualified people that are in their off-season training.

Get a Dog

Get a dog, one of those tough ones that can eat anything..
except the obvious like chocolate or grapes since it can kill them.
Having a dog, will cut your portions in half, but also make a beggar
out of your doggy. It's ok, it's all about you and no one else,
so go for it. Next time, you have anything to eat, split it
with your dog. I would not recommend you split it with your partner
as this can become a vicious cycle. Your dog can't talk and say
that I don't like what your feeding me or I want more. Your partner
will have all sorts of comments. Best way is to use a dog and ignore
your partner.

Have a Sense of Humor

When you go into things with a fierce seriousness, it makes accomplishing
something like weight loss, less fun. Before you eat anything, forget
about saying your prays. Instead tell a joke. The longer the joke
the more time it takes for your raging appetite to calm down, which
means you won't eat as much. The funnier the joke, the less time
it takes to barf. This is a great tactic to reduce your calories.

Do you have any interesting tactics that you would like to share,
if so, please comment at http://www.laganafitness.com/blog