Labels: fitness, fitness MP3 audios, MP3 audios, nutrition MP3 audios, training, training MP3 audios

Labels: fitness, fitness MP3 audios, MP3 audios, nutrition MP3 audios, training, training MP3 audios

Labels: fitness, fitness MP3 audios, MP3 audios, nutrition MP3 audios, training, training MP3 audios

Labels: fitness, fitness MP3 audios, MP3 audios, training, training MP3 audios

Labels: fitness, fitness MP3 audios, MP3 audios, training, training MP3 audios

Labels: fitness, fitness MP3 audios, MP3 audios, training, training MP3 audios

The whole set of MP3s on how to stay fit is available here

Labels: fitness, fitness MP3 audios, MP3 audios, nutrition MP3 audios, training, training MP3 audios

The whole set of MP3s on how to stay fit is available here

Labels: fitness, fitness MP3 audios, MP3 audios, nutrition MP3 audios, training, training MP3 audios

The whole set of MP3s on how to stay fit is available here

Labels: fitness, fitness MP3 audios, MP3 audios, nutrition MP3 audios, training, training MP3 audios

One key word:

Simplify!

When you want to eat healthy you might be tempted to spend hours in the kitchen or drive for miles through busy streets to reach that exclusive health food store.

All these patterns ad stress and extra stress is the last thing you want when shifting eating habits.

In fact you want to simplify everything!

• Eat more raw!
• Aim for good not perfect!
• Simpler and smaller meals!
• Very simple recipes!
• Etc.

The nutrition tips you discover in the Stay fit pages http://vitalcoaching.com/stayfit.htm are all aimed at simplifying your life while making you healthier and energized!

Now, there are tricks and simple ways to do that.

I'll come back soon with more simple recipes (nothing fancy, just tricks to prepare healthy food :)) + Great tips to maintain healthy nutrition habits.

For now, remember this simple guideline:

Simplify!

It will save you lots of time and stress :)

http://vitalcoaching.com/stayfit.htm

To your vitality!

vitalcoach

Labels: nutrition, tips

One key word:

Simplify!

When you want to eat healthy you might be tempted to spend hours in the kitchen or drive for miles through busy streets to reach that exclusive health food store.

All these patterns ad stress and extra stress is the last thing you want when shifting eating habits.

In fact you want to simplify everything!

• Eat more raw!
• Aim for good not perfect!
• Simpler and smaller meals!
• Very simple recipes!
• Etc.

The nutrition tips you discover in the Stay fit pages http://vitalcoaching.com/stayfit.htm are all aimed at simplifying your life while making you healthier and energized!

Now, there are tricks and simple ways to do that.

I'll come back soon with more simple recipes (nothing fancy, just tricks to prepare healthy food :)) + Great tips to maintain healthy nutrition habits.

For now, remember this simple guideline:

Simplify!

It will save you lots of time and stress :)

http://vitalcoaching.com/stayfit.htm

To your vitality!

vitalcoach

Labels: nutrition, tips

One key word:

Simplify!

When you want to eat healthy you might be tempted to spend hours in the kitchen or drive for miles through busy streets to reach that exclusive health food store.

All these patterns ad stress and extra stress is the last thing you want when shifting eating habits.

In fact you want to simplify everything!

• Eat more raw!
• Aim for good not perfect!
• Simpler and smaller meals!
• Very simple recipes!
• Etc.

The nutrition tips you discover in the Stay fit pages http://vitalcoaching.com/stayfit.htm are all aimed at simplifying your life while making you healthier and energized!

Now, there are tricks and simple ways to do that.

I'll come back soon with more simple recipes (nothing fancy, just tricks to prepare healthy food :)) + Great tips to maintain healthy nutrition habits.

For now, remember this simple guideline:

Simplify!

It will save you lots of time and stress :)

http://vitalcoaching.com/stayfit.htm

To your vitality!

vitalcoach

Labels: nutrition, tips

Imagine:

If it is Sunday and you are still trying to fit in your training practice, you have to wake up early, drive in traffic jams for an hour to get to the gym or find a babysitter to take care of the kids when you are gone.

What is all that? Stress!!!

Extra stress!

This is your REST day, remember?

Gym, fitness or training are here to make you healthier and happier.

So, the solution, is simple:

One day a week (or even two days a week if you want) let go of your discipline and do what you want! Relax with eating patterns and let go of training schedules!

Do that without guilt! You need it!

Think long term!

You need to find a training rhythm you can easily maintain on the long term without major effort.

This is the real long term goal.

If you never relax or let go, you end up stressed and pressured all the time.

Not good!

Give yourself a break and at least once a week, let go of your discipline and relax!


By the way, it doesn't need to be Sunday :) Any day of the week can be your "Relax!" day! You choose what works best for you :)

http://vitalcoaching.com/stayfit.htm

To your power!

vitalcoach

Labels: articles, fitness, nutrition, tips

Imagine:

If it is Sunday and you are still trying to fit in your training practice, you have to wake up early, drive in traffic jams for an hour to get to the gym or find a babysitter to take care of the kids when you are gone.

What is all that? Stress!!!

Extra stress!

This is your REST day, remember?

Gym, fitness or training are here to make you healthier and happier.

So, the solution, is simple:

One day a week (or even two days a week if you want) let go of your discipline and do what you want! Relax with eating patterns and let go of training schedules!

Do that without guilt! You need it!

Think long term!

You need to find a training rhythm you can easily maintain on the long term without major effort.

This is the real long term goal.

If you never relax or let go, you end up stressed and pressured all the time.

Not good!

Give yourself a break and at least once a week, let go of your discipline and relax!


By the way, it doesn't need to be Sunday :) Any day of the week can be your "Relax!" day! You choose what works best for you :)

http://vitalcoaching.com/stayfit.htm

To your power!

vitalcoach

Labels: articles, fitness, nutrition, tips

Imagine:

If it is Sunday and you are still trying to fit in your training practice, you have to wake up early, drive in traffic jams for an hour to get to the gym or find a babysitter to take care of the kids when you are gone.

What is all that? Stress!!!

Extra stress!

This is your REST day, remember?

Gym, fitness or training are here to make you healthier and happier.

So, the solution, is simple:

One day a week (or even two days a week if you want) let go of your discipline and do what you want! Relax with eating patterns and let go of training schedules!

Do that without guilt! You need it!

Think long term!

You need to find a training rhythm you can easily maintain on the long term without major effort.

This is the real long term goal.

If you never relax or let go, you end up stressed and pressured all the time.

Not good!

Give yourself a break and at least once a week, let go of your discipline and relax!


By the way, it doesn't need to be Sunday :) Any day of the week can be your "Relax!" day! You choose what works best for you :)

http://vitalcoaching.com/stayfit.htm

To your power!

vitalcoach

Labels: articles, fitness, nutrition, tips

Labels: fitness, fitness videos, nutrition, nutrition videos, videos

Labels: fitness, fitness videos, nutrition, nutrition videos, videos

Labels: fitness, fitness videos, nutrition, nutrition videos, videos

Labels: emotional eating, nutrition, nutrition videos, videos

Labels: emotional eating, nutrition, nutrition videos, videos

Labels: emotional eating, nutrition, nutrition videos, videos

Labels: nutrition, nutrition videos, raw food

Labels: nutrition, nutrition videos, raw food

Labels: nutrition, nutrition videos, raw food

Labels: nutrients, nutrition, nutrition videos, videos

Labels: nutrients, nutrition, nutrition videos, videos

Labels: nutrients, nutrition, nutrition videos, videos

Warning! Shocking! - You'll be a vegetarian after that one!

Labels: bad foods, fast food, nutrition, nutrition videos, videos

Warning! Shocking! - You'll be a vegetarian after that one!

Labels: bad foods, fast food, nutrition, nutrition videos, videos

Warning! Shocking! - You'll be a vegetarian after that one!

Labels: bad foods, fast food, nutrition, nutrition videos, videos

Labels: bad foods, fast food, nutrition, nutrition videos, videos

Labels: bad foods, fast food, nutrition, nutrition videos, videos

Labels: bad foods, fast food, nutrition, nutrition videos, videos

Labels: bad foods, fast food, nutrition, nutrition videos, videos

Labels: bad foods, fast food, nutrition, nutrition videos, videos

Labels: bad foods, fast food, nutrition, nutrition videos, videos

Labels: nutrition, nutrition videos, videos

Labels: nutrition, nutrition videos, videos

Labels: nutrition, nutrition videos, videos

Labels: GMO, nutrition, nutrition videos, organic foods, videos

Labels: GMO, nutrition, nutrition videos, organic foods, videos

Labels: GMO, nutrition, nutrition videos, organic foods, videos

Labels: nutrition, nutrition videos, videos

Labels: nutrition, nutrition videos, videos

Labels: nutrition, nutrition videos, videos

Labels: nutrition, nutrition videos

Labels: nutrition, nutrition videos

Labels: nutrition, nutrition videos

Find out what you are... I'm a para, I think

http://www.nutritionbynatalie.com/bodytypes.htm

Labels: body types, nutrition, tips

Find out what you are... I'm a para, I think

http://www.nutritionbynatalie.com/bodytypes.htm

Labels: body types, nutrition, tips

Find out what you are... I'm a para, I think

http://www.nutritionbynatalie.com/bodytypes.htm

Labels: body types, nutrition, tips

Before you watch this video:

No! I don't think you need to use protein supplement

Unless you are planing to compete at the next body building meeting!

Outside of the power training context, I belive extra protein is not needed at all.

Here is why:

• I don't think it's healthy food that you can use long term
• It's pricey! - Count around an extra $100-$200/month - needs to fit in your budget
• You don't really need it.
• It's not really an eating habit you want to maintain on the long term for the previous reasons.

That said, I used it for 3 months and saw significant increase in my muscle volume.

I believe extra protein together with 3 x 2 hour power building sessions/week were the key to this success.

However, maintaining that rhythm on the long term is very challenging. After a few months, you motivation can drop together with your muscle mass.

Do you really need the extra muscle volume? - If it's just for the looks, your level of motivation might quickly drop! - What about the strain on joints and overall body - Think long term!!! - is lifting heavy weights your best approach?

If you stop after training for 3 to 6 months, you are back at your starting point within 6 months.

Can your self esteem take it?

That's all for now :)

By the way... Low sugar yoghurt???? No way!!! Go for sugar free yoghurt absolutely!!!

For breakfast? - whole grain cereals with fruit!!! Fruit for breakfats is good!! - Fresh fruit shakes - more on breakfasts coming soon...

Labels: fitness, fitness videos, nutrition, protein, supplements, videos, weight training

Before you watch this video:

No! I don't think you need to use protein supplement

Unless you are planing to compete at the next body building meeting!

Outside of the power training context, I belive extra protein is not needed at all.

Here is why:

• I don't think it's healthy food that you can use long term
• It's pricey! - Count around an extra $100-$200/month - needs to fit in your budget
• You don't really need it.
• It's not really an eating habit you want to maintain on the long term for the previous reasons.

That said, I used it for 3 months and saw significant increase in my muscle volume.

I believe extra protein together with 3 x 2 hour power building sessions/week were the key to this success.

However, maintaining that rhythm on the long term is very challenging. After a few months, you motivation can drop together with your muscle mass.

Do you really need the extra muscle volume? - If it's just for the looks, your level of motivation might quickly drop! - What about the strain on joints and overall body - Think long term!!! - is lifting heavy weights your best approach?

If you stop after training for 3 to 6 months, you are back at your starting point within 6 months.

Can your self esteem take it?

That's all for now :)

By the way... Low sugar yoghurt???? No way!!! Go for sugar free yoghurt absolutely!!!

For breakfast? - whole grain cereals with fruit!!! Fruit for breakfats is good!! - Fresh fruit shakes - more on breakfasts coming soon...

Labels: fitness, fitness videos, nutrition, protein, supplements, videos, weight training

Before you watch this video:

No! I don't think you need to use protein supplement

Unless you are planing to compete at the next body building meeting!

Outside of the power training context, I belive extra protein is not needed at all.

Here is why:

• I don't think it's healthy food that you can use long term
• It's pricey! - Count around an extra $100-$200/month - needs to fit in your budget
• You don't really need it.
• It's not really an eating habit you want to maintain on the long term for the previous reasons.

That said, I used it for 3 months and saw significant increase in my muscle volume.

I believe extra protein together with 3 x 2 hour power building sessions/week were the key to this success.

However, maintaining that rhythm on the long term is very challenging. After a few months, you motivation can drop together with your muscle mass.

Do you really need the extra muscle volume? - If it's just for the looks, your level of motivation might quickly drop! - What about the strain on joints and overall body - Think long term!!! - is lifting heavy weights your best approach?

If you stop after training for 3 to 6 months, you are back at your starting point within 6 months.

Can your self esteem take it?

That's all for now :)

By the way... Low sugar yoghurt???? No way!!! Go for sugar free yoghurt absolutely!!!

For breakfast? - whole grain cereals with fruit!!! Fruit for breakfats is good!! - Fresh fruit shakes - more on breakfasts coming soon...

Labels: fitness, fitness videos, nutrition, protein, supplements, videos, weight training

"Why do we exercise? Some exercise for the health benefits. Some exercise to maintain a great appearance. Some are in it for mood elevation, stress reduction, relaxation, or endorphins."

from

http://www.vision3d.com/exercise.html

True! simple way to put it!

• Health benefits
• Image
• Stress reduction/relaxation
• Endorphins (bochemical addiction :)) = Mood elevation

Endorphins?

http://en.wikipedia.org/wiki/Endorphin

In short, one of the reasons you train is because of how it makes you feel on a "biochemical level".

By the way, this is different than training for the adrenaline kick!

http://en.wikipedia.org/wiki/Epinephrine

Labels: fitness, tips

"Why do we exercise? Some exercise for the health benefits. Some exercise to maintain a great appearance. Some are in it for mood elevation, stress reduction, relaxation, or endorphins."

from

http://www.vision3d.com/exercise.html

True! simple way to put it!

• Health benefits
• Image
• Stress reduction/relaxation
• Endorphins (bochemical addiction :)) = Mood elevation

Endorphins?

http://en.wikipedia.org/wiki/Endorphin

In short, one of the reasons you train is because of how it makes you feel on a "biochemical level".

By the way, this is different than training for the adrenaline kick!

http://en.wikipedia.org/wiki/Epinephrine

Labels: fitness, tips

"Why do we exercise? Some exercise for the health benefits. Some exercise to maintain a great appearance. Some are in it for mood elevation, stress reduction, relaxation, or endorphins."

from

http://www.vision3d.com/exercise.html

True! simple way to put it!

• Health benefits
• Image
• Stress reduction/relaxation
• Endorphins (bochemical addiction :)) = Mood elevation

Endorphins?

http://en.wikipedia.org/wiki/Endorphin

In short, one of the reasons you train is because of how it makes you feel on a "biochemical level".

By the way, this is different than training for the adrenaline kick!

http://en.wikipedia.org/wiki/Epinephrine

Labels: fitness, tips

In a previous audio, I covered the issue of lower back power:

http://vitalcoaching.com/files/fit1/lower_back_power.mp3

In this post, I want to dive deeper into this topic and give you extra strategies to tackle lower back pain.

• Sit on a Swiss ball instead of a chair - "Active seating"

Chairs offer often little support for that area. Sitting on a Swiss ball forces you to actively seat straight.

With sitting, the challenge is that most chairs don't give you back support. So the key is either to sit differently, offering your back some support or find a posture or strategy which forces you to sit straight (this last one is my favorite).

If you sit in a lotus postion for instance, you will naturally tend to sit straight.

The Swiss ball forces you to engage your abdominal and back muscles to maintain balance. You can't maintain balance unless your back is straight and active.

It's a playful way fo sitting too!

• Go back to the gym and do lower back power training sessions to strengthen your muscles in that area.

It takes one to three months to rebuild a good muscle structure in that area. ideally do at least 3 sets/week of 15 min each on that area combined with other training. Stay focused! It takes cosnsistency to build up power in that area.

• Shift from jogging to bike, rowing or cross training.

Jogging does put extra pressure on the joints (back, knees, ankles). Shift your training habits and give your back a break.

• Diet shift? - More calcium?

This one is a question mark. I need to research further this to find a final answer. Can back pain be related with calcium deficiency? (or any other nutrient deficiency?)

• Hatha Yoga! - Pilates!

Practicing hatha yoga or pilates will give your posture a fresh boost and strengthen your muscles, release tensions, etc. Highly recommended! This is a long term solution that really works.

More side strategies include

• Lowering stress levels. Back pain is linked with physical and emotional tension
• Drive less! Hours in the car definitely put a strain on your back!
• Soften your training approach - Heavy power training sessions can put too much strain on your back. Take it easy and use lighter weight approaches.

The final key is to make effective changes in your life style so that your back pain does not become a recuurring problem. So many people end up fighting similar issues without making appropriate changes.

Don't fall into that category!

Identify what works best for you and shift key behaviors accordingly or add a new strategy which eradicates the problem forever!

This is a major issue in society! More on this coming soon :)

http://vitalcoaching.com/stayfit.htm

vitalcoach

Labels: articles, back pain

In a previous audio, I covered the issue of lower back power:

http://vitalcoaching.com/files/fit1/lower_back_power.mp3

In this post, I want to dive deeper into this topic and give you extra strategies to tackle lower back pain.

• Sit on a Swiss ball instead of a chair - "Active seating"

Chairs offer often little support for that area. Sitting on a Swiss ball forces you to actively seat straight.

With sitting, the challenge is that most chairs don't give you back support. So the key is either to sit differently, offering your back some support or find a posture or strategy which forces you to sit straight (this last one is my favorite).

If you sit in a lotus postion for instance, you will naturally tend to sit straight.

The Swiss ball forces you to engage your abdominal and back muscles to maintain balance. You can't maintain balance unless your back is straight and active.

It's a playful way fo sitting too!

• Go back to the gym and do lower back power training sessions to strengthen your muscles in that area.

It takes one to three months to rebuild a good muscle structure in that area. ideally do at least 3 sets/week of 15 min each on that area combined with other training. Stay focused! It takes cosnsistency to build up power in that area.

• Shift from jogging to bike, rowing or cross training.

Jogging does put extra pressure on the joints (back, knees, ankles). Shift your training habits and give your back a break.

• Diet shift? - More calcium?

This one is a question mark. I need to research further this to find a final answer. Can back pain be related with calcium deficiency? (or any other nutrient deficiency?)

• Hatha Yoga! - Pilates!

Practicing hatha yoga or pilates will give your posture a fresh boost and strengthen your muscles, release tensions, etc. Highly recommended! This is a long term solution that really works.

More side strategies include

• Lowering stress levels. Back pain is linked with physical and emotional tension
• Drive less! Hours in the car definitely put a strain on your back!
• Soften your training approach - Heavy power training sessions can put too much strain on your back. Take it easy and use lighter weight approaches.

The final key is to make effective changes in your life style so that your back pain does not become a recuurring problem. So many people end up fighting similar issues without making appropriate changes.

Don't fall into that category!

Identify what works best for you and shift key behaviors accordingly or add a new strategy which eradicates the problem forever!

This is a major issue in society! More on this coming soon :)

http://vitalcoaching.com/stayfit.htm

vitalcoach

Labels: articles, back pain

In a previous audio, I covered the issue of lower back power:

http://vitalcoaching.com/files/fit1/lower_back_power.mp3

In this post, I want to dive deeper into this topic and give you extra strategies to tackle lower back pain.

• Sit on a Swiss ball instead of a chair - "Active seating"

Chairs offer often little support for that area. Sitting on a Swiss ball forces you to actively seat straight.

With sitting, the challenge is that most chairs don't give you back support. So the key is either to sit differently, offering your back some support or find a posture or strategy which forces you to sit straight (this last one is my favorite).

If you sit in a lotus postion for instance, you will naturally tend to sit straight.

The Swiss ball forces you to engage your abdominal and back muscles to maintain balance. You can't maintain balance unless your back is straight and active.

It's a playful way fo sitting too!

• Go back to the gym and do lower back power training sessions to strengthen your muscles in that area.

It takes one to three months to rebuild a good muscle structure in that area. ideally do at least 3 sets/week of 15 min each on that area combined with other training. Stay focused! It takes cosnsistency to build up power in that area.

• Shift from jogging to bike, rowing or cross training.

Jogging does put extra pressure on the joints (back, knees, ankles). Shift your training habits and give your back a break.

• Diet shift? - More calcium?

This one is a question mark. I need to research further this to find a final answer. Can back pain be related with calcium deficiency? (or any other nutrient deficiency?)

• Hatha Yoga! - Pilates!

Practicing hatha yoga or pilates will give your posture a fresh boost and strengthen your muscles, release tensions, etc. Highly recommended! This is a long term solution that really works.

More side strategies include

• Lowering stress levels. Back pain is linked with physical and emotional tension
• Drive less! Hours in the car definitely put a strain on your back!
• Soften your training approach - Heavy power training sessions can put too much strain on your back. Take it easy and use lighter weight approaches.

The final key is to make effective changes in your life style so that your back pain does not become a recuurring problem. So many people end up fighting similar issues without making appropriate changes.

Don't fall into that category!

Identify what works best for you and shift key behaviors accordingly or add a new strategy which eradicates the problem forever!

This is a major issue in society! More on this coming soon :)

http://vitalcoaching.com/stayfit.htm

vitalcoach

Labels: articles, back pain