Will you ever lose it?

September 16, 2019

If you get fat are you doomed to stay fat?

According to a study conducted in the UK in 2015, less than 1% of the formerly obese will maintain weight loss for more than a year. Specifically, this broke down to just 1 man out of 210 and 1 woman out of 124. Participants in the study were told to eat less and move more, a method that failed to deliver long-term results. Clearly this sound bite advice wasn't enough.

Now I could launch into a debate over whether or not this study practiced sound research and whether or not the participants really did eat less and exercise more, but instead I'd rather share with you what I know to be true about lasting weight loss.
Make no mistake about it, long-term fat loss results are very possible and are enjoyed by the majority of my clients - in stark contrast to the UK study results! Since there's more to it than simply eating less and moving more, how does one go about losing fat and then keeping it off for the long haul? Here are 5 Steps to Finally Lose the Fat...

Step #1 to Finally Lose the Fat - The Right Mindset
There are only two mindsets to choose from when you approach your quest for weight loss:
This is a temporary change in my behavior.
This is a new way of life.
There's no middle ground, you either see it as temporary change or you see it as permanent change. It's pretty obvious which mindset produces permanent results.

Step #2 to Finally Lose the Fat - New Habits
Understanding how to put new habits in place is the second step to losing the weight and keeping it lost.
As we just saw in step one, looking at your weight loss behavior as a new lifestyle is the only way to ensure permanent results and this means adopting healthy new habits.
Habits are best taken on in gradual steps. This has been proven to be the most effective way to make the new habits stick. Approach building new habits with baby steps instead of grand leaps.
If one of your current, fattening, habits is that you drink sugary soda then first switch to drinking diet soda. Once the habit of drinking diet soda has completely replaced your sugary soda habit then you can start replacing some of the diet soda with water. You didn't jump straight from drinking flavorful, fizzy soda to just drinking water, that's too extreme and will make success unlikely.

Step #3 to Finally Lose the Fat - Your Environment
In order to permanently change your body you must permanently change your environment. It makes sense that you won't maintain a lean body in the same environment where you gained the weight.
The term "environment" sounds vague, so let's break it down. Your environment is the world that you create around yourself. These are the foods that you see, smell and have easy access to. This is the ease or difficulty you have in consistently accessing exercise. This is the lifestyle of the people closest to you that casts an influence on your own lifestyle whether you realize it or not.
I'll bet you could draw out the ideal environment for permanent weight loss. You know the path. Now put in the effort to walk the path.

Step #4 to Finally Lose the Fat - Good Nutrition
The problem with the advice of eat less and move more is that it doesn't make a distinction between calories. When total calorie count is your only goal you'll end up consuming lower quality calories than you should, which leads to mindless eating and malnutrition.
Educate yourself on healthy calories versus nutritionally void calories. A great rule of thumb is that calories that are created in nature are always superior to calories created in a factory. Stick with real food over anything from a package.

Step #5 to Finally Lose the Fat - Your Support System
If you just did the first 4 steps then you'd be well on your way to successfully transforming your body from fat to fit, and keeping it that way for the long haul. However, in order to fully ensure that you make the switch from where you are to where you want to be it's important to put a support system in place.

Nothing is more powerful than social accountability. Instinctively you don't want to let people down, and so you'll work harder and more consistently in a support group than you would when working on your own. It's hard to sleep in when you know someone is at the gym waiting for you!

This fifth and most important step is where I come into your life. My entire mission is to not only provide you with the action steps to getting into the best shape of your life, I also am here to provide you with the support that you need to make it happen.

Call or email me now to get started on a program that will get you fit for life. You can do this!

Please Stop Fooling Yourself

September 9, 2019

You want to be fit and lean, right?

So why do you fool yourself into thinking that you are eating healthy...when your diet is filled with so many processed foods?

Don't fall for it: so-called healthy packaged foods are NOT guilt-free. And they are hurting your fat loss results.

I can't tell you how many folks I've seen chow down on organic, all-natural, gluten-free, vegan or high-fiber packaged foods...only to see their weight increase.

What did you expect?
Packaged snacks and desserts are going to stop fitness results and encourage fat storage. Every. Single. Time. Even if it says healthy, or all-natural, or high-fiber, or organic, or gluten-free, or vegan. If it's processed and packaged, then it's getting in the way of your results.
If you are serious about shaping up your body then throw out the packaged foods and opt for wholesome, real foods instead.

Start with these:
•lean protein
•fruits
•vegetables
•nuts
•seeds
•avocados

When it comes to fat loss, eating clean is half of the battle. The other half is all about effective, challenging and consistent exercise.
Begin right now by calling or emailing me to get started on an exercise program that will turn you into a fat burning machine!

Protein Pancakes

September 7, 2019

Here's a pancake recipe that you can feel good about eating! It's made with 100% pure, fitness ingredients that will fuel your results and satisfy your hunger.

What you need
Serves 1

1 scoop vanilla protein powder
¼ cup egg whites
¼ cup cottage cheese
1 teaspoon vanilla extract
1 teaspoon ground cinnamon

Instructions

1. Mix all of the ingredients together in a bowl.

2. Preheat your pancake griddle and grease with a touch of coconut oil. Add the batter to the preheated grill to form 3 pancakes. Once bubbles form, flip the pancakes to cook the other side.

3. Remove from heat and serve immediately with a handful of berries. Enjoy!

Nutrition
182 calories, 1g fat, 3g carbohydrate, 374g sodium, 0g fiber, and 38g protein.

You could be making a valiant effort to lose fat, but if you eat too much each day then the number on your scale will not budge. Even if you think that you're limiting calories, you won't know unless you do a little research.

Get a small notebook to carry with you and jot down everything you eat for an entire week. Be sure to include the exact amount that you eat of each food item. At the end of the week do a tally of each day, and then figure out how many calories you eat on an average day.

Review your daily entries for items that are filled with empty calories - like cookies, candy or soda pop. These should be the first things that you cut out of your diet as you transform your body.

Talk Soon,

Collin Kendall

Mango and Black Bean Chicken Salad

September 6, 2019

Here's a salad recipe that's hearty, quick and satisfies even the pickiest of eaters! With tender, roasted chicken, flavorful black beans and sweet, tangy mango, this salad hits every flavor note without guilt. Whether you're making a quick dinner, a lunch-to-go, or serving up a meal for company - this salad is truly a winner.

As another serving option, you could present the salad on large lettuce leaves or place over shredded green cabbage. Also feel free to experiment with the ingredients - swap out the black beans for your favorite type bean and switch up the protein from chicken to turkey or sausage. Enjoy!

What you need
Serves 6

1 (15oz) can of black beans, drained and rinsed
1 small mango, pitted, peeled and diced
1 cup chopped roasted chicken, chopped
1 Tablespoon fresh lime juice
1/2 teaspoon crushed red pepper flakes, or more to taste
1 Tablespoon fresh orange juice
3 Tablespoons fresh cilantro, chopped
Salt and pepper, to taste

Instructions

1. Combine all of the ingredients in a large bowl and refrigerate until you're ready to serve. Enjoy!

Nutrition
One serving equals 287 calories, 2g fat, 24mg sodium, 44g carbohydrate, 11g fiber, and 22g protein

I hope that you get a chance to give this recipe a try this week. Remember that I'm only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout - I'd love to help you achieve your best body ever!

Talk Soon,

Collin Kendall

8 Effective Habits To Get Your Best Body Ever

September 4, 2019

Is your body in the shape you want it to be? Do you feel free to wear whatever you'd like without needing to cover up any trouble spots?

If not, then I've got a step-by-step plan to get you into your best body ever...

Best Body Ever Step #1: Program Your Mind

Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.

Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you've always wanted.
Protect your mind from any negative self-talk. If a negative thought comes to mind, immediately reject it.
<
You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
Give up the belief that you can't achieve the body you've always dreamed of. See it first in your mind, and then in the mirror.


Best Body Ever Step #2: Conquer Your Fear

Change makes most of us nervous - even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your best body efforts will be blocked by self-sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.

Believe that something MUST change. You can't be wishy-washy about it. You can't be considering it. You can't even be pretty sure about it. You've got to be rock solid.
Believe that YOU must change it. You can't pass the buck of responsibility and expect to lose weight. It's on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.

Believe you CAN change it. You may have failed in the past, but that doesn't matter. When you put your mind to it, you're able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you'll be unstoppable.


Best Body Ever Step #3: Lose Your Excuses

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don't allow excuses to ruin your life any longer.

Don't skip out on your responsibilities with excuses, instead expect more from yourself.
Focus on the big reason why you are losing the weight. Make a list of the benefits you'll enjoy once you achieve your goal and read them first thing each morning. Remember that you can only have two things in life: excuses or results. Which do you want?


Best Body Ever Step #4: Strengthen Your Commitment

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it's no wonder that you routinely abandon your goals. If you truly want to lose weight, then your commitment to the process is a must.

The margin between success and failure is bridged by your commitment. Don't give up until your goal has been achieved. Treat exercise with the same importance as a work meeting, and you'll never skip it at the last minute. Find three available 30-minute time slots in your schedule and mark them on your calendar. Now stick to your schedule. If you don't give up, then you'll never fail.


Best Body Ever Step #5: Control Your Diet

If you consistently eat the wrong food, then your weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.

Don't eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains. Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

Best Body Ever Step #6: Utilize Your Patience!

It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:

Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.
Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.

Remember that anyone can have one great workout, but that won't get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.


Best Body Ever Step #7: Sleep matters when it comes to dropping fat.

Your body requires a certain number of hours for rest and recovery, especially when your workouts are dialed in. 7 to 8 hrs per night is a solid amount. A study that followed nearly 70,000 women for 16 years showed that those sleeping less than 5 hrs per night weighed more than those sleeping 7 to 8 hrs per night.


Best Body Ever Step #8: Build Your Support

People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising solo is a recipe for disaster.

Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results. I am passionate about seeing you achieve results-don't waste your time, energy and effort on mistakes.

When you start a program with me, you suddenly have the upper hand on weight loss. I'll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.
Get serious about your results and begin the last weight loss program that you'll ever do.

Healthy Eating Made Simple

September 2, 2019

The main reason that you're not happy with your weight is because of what you eat.
It's hardly your fault.

Have you ever stopped to notice how many times you're bombarded by food marketing each day?

Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.

The question "What's for dinner?" has never been more complex than now.

Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you've fallen into the trap of the chain restaurant, the drive thru, and the take-out line.

But wait - truly healthy eating is simple.

First you need to block out the blizzard of food marketing around you.

Remember that advertisers want your money, and they don't stop to consider if the food they promote will expand your waist - that's your job.

It's safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish, steamed broccoli and a side of brown rice?

So what does truly healthy eating look like?

A healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains.

Just as importantly, a healthy meal does NOT contain:

Refined sugar / corn syrup
Fried / fatty food
Full fat dairy food
Processed food with chemical additives
Healthy Breakfast: Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:

Scrambled egg whites, sliced tomato and whole grain toast
Whole grain oatmeal, sliced fruit and a protein shake
Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg
Healthy Lunch: It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:

Dark baby greens topped with chopped chicken breast and diced tomatoes
Albacore tuna (packed in water), mixed with finely chopped cucumber over brown rice
Homemade sandwich: Sprouted grain bread with lean turkey slices, lettuce, tomato and mustard
Healthy Dinner: Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:

Grilled white fish, sautéed spinach and whole wheat couscous
Baked chicken breast, steamed broccoli and brown rice
Try the recipe for Rosemary Lamb Chops below
While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation. Your exercise routine should be challenging and should be done on a regular basis.

I know that you have more than enough in your life to think about without having to plan your own exercise routine. Leave that job to me-call or email today to get started on a personalized fitness program that will leave your body no choice but to shed those unwanted pounds.


Don't have more than 10 minutes to prepare dinner tonight? I've got you covered with this super quick, high protein, crowd-pleasing recipe! These BBQ Chicken Avocado Boats are a delicious combination of roasted chicken and crunchy bell peppers covered in BBQ sauce and served on top of creamy avocado.

To make this recipe as quick as possible, purchase pre-roasted chicken from the store, or use leftover cooked chicken from yesterday's meal. Then all you need to do is chop the bell pepper, mix everything together, scoop on top of avocado and serve!

What you need
Serves 2

1 cup roasted chicken, chopped
½ red bell pepper, seeded and sliced
½ green bell pepper, seeded and sliced
1 Tablespoon BBQ sauce
1 large avocado, pitted and halved lengthwise
1 Tablespoon cilantro, chopped
sprinkle of sweet paprika
sprinkle of sea salt
sprinkle of black pepper

Instructions

1. In a medium bowl combine the chicken, bell peppers and BBQ sauce. Mix until fully combined.

2. Divide the chicken mixture between the two avocado halves and sprinkle with cilantro, sweet paprika, sea salt and black pepper.

3. Serve immediately. Enjoy!

Nutritional Analysis

One serving equals: 369 calories, 25g fat, 16g carbohydrate, 5g sugar, 155mg sodium, 8g fiber, and 23g protein.

BBQ Chicken Avocado Boats

Top 3 Supplement Myths Busted

August 29, 2019

If you could live a longer, healthier life by taking a small pill each day, you'd do it wouldn't you? You'd be crazy not to! With this fact in mind, the incredible growth of dietary supplements makes sense. It's estimated one out of every three Americans currently takes some sort of nutritional supplement each day. According to government statistics, more than $11 billion is spent each year on vitamins and minerals in the U.S. alone!

This extreme interest in health and nutrition is, unfortunately, fueled by false advertisement. The Internet, television, and product labels make claims not backed by science, fooling millions and reaping a sizable paycheck. And in America, supplements are regulated by the Food and Drug Administration the same way that foods are, not as if they are medications. This means supplement manufacturers aren't required to back their claims by science.

In your quest for fitness, don't be fooled by these three myths surrounding the use of nutritional supplements.

Myth #1: "More Is Better"

If vitamins, minerals, botanicals, and herbs are good for you and available over the counter, they must be safe to take in high doses, right? Science has proven otherwise. You feel a cold coming on so you pop the vitamin C pills and lozenges to ward it off, but too much of certain vitamins and minerals can be dangerous. For example, when you overdose on vitamin C, your body loses its ability to absorb copper; too much phosphorous and your body can't absorb enough calcium; vitamins A, D, and K can build up to toxic levels when large doses are taken; too much vitamin A will put you at risk for osteoporosis; vitamin E may increase your risk of stroke; and iron your risk of heart disease. And you thought those supplements came with no risks.

When choosing a multivitamin and other supplement, look for ones that contain no more than 100 percent of each ingredient and be careful of combining a multivitamin with another vitamin supplement.

Myth #2: "A Supplement Will Make Up for My Unhealthy Diet"

Hate vegetables? Drink too much caffeine? Like to skip breakfast? Well, be wary of relying solely on supplements to make up for your nutritional deficiencies. Your body is better able to absorb nutrients from real food, so supplements should only be taken as icing on your healthy cake. Besides, relying on supplements to fill in nutritional gaps can put you at risk for the overdosing dangers mentioned above.

With a healthy diet that includes plenty of fruits, vegetables and lean proteins, you've got little room for the need of supplements. Eating a healthy well-rounded diet will also provide millions of phytonutrients unavailable in supplement form. It also helps your supplements be more effective when you do take them, as supplements are made less effective when taken on an empty stomach.

Myth #3: "I Can Trust the Claims of Supplement Labels"

Many supplement containers describe the health benefits their ingredients aim to provide. These range from increased vitality to improved disease immunity. Great as these claims may sound, they are not backed up by significant, proper research. They are, however, great marketing tools that will pull you in and trick you right out of your money.

It isn't surprising that the claims of supplements aren't proven by anything other than anecdotal evidence. Recently, independent research found that 30 percent of products labeled as multivitamins do not include the ingredients in the amounts listed on the labels and occasionally contain dangerous ingredients.

If you haven't yet become one of my valued clients then now is the time! I'd like to show you how a consistent, challenging exercise program will dramatically transform your body - once and for all

Talk Soon,

Collin Kendall

3 dieting hacks that work

August 26, 2019

Working out hard is an essential part of any fat loss plan. It sculpts your muscles, raises your resting metabolism, whittles down your waist and gives you functional strength and endurance.

The only catch is that you can seriously slow, or even reverse, your results by eating poorly. There's nothing quite as frustrating as when you are working out like a champ only to face the same belly rolls each morning.

To keep you from giving up in frustration, I've put together the following 3 Dieting Hacks to amp up your results.

Why am I calling these hacks? A hack is used to get results faster. These hacks will fool your taste-buds and your mouth into thinking that you're eating your regular favorites, when, in fact, you'll actually be eating a meal with fewer calories, fewer carbs and more fiber.
This means quicker fat loss and smaller belly rolls.

That sounds fantastic, right? So let's dig right in...

Dieting Hack #1: RICE
Rice is a big part of many a meal. There's white rice, brown rice, stir fried rice, sticky rice, wild rice and the list goes on. All of these kinds of rice (yes, even brown rice) are packed with carb and calories. This is great, if you are a growing child or an athlete, but not so great for someone like you with a fat loss goal.
Rather than give up rice completely, because that would make your veggies and meat look really lonely on a half-empty plate, let's turn to Dieting Hack #1.
CAULIFLOWER RICE: Now, don't get skeptical on me until you give this food trick a try. To make rice from cauliflower first wash it and trim the leaves and stems. Chop into small pieces and then run those pieces through a food processor with the grating attachment. This will result in a rice-like consistency. Place the cauliflower rice in a large skillet with a Tablespoon of olive oil and cook over medium heat for about 5 minutes. Season with salt and pepper and you are good to go. Serve your normal vegetable and meat dishes over a bed of cauliflower rice just as you would traditional rice.

Dieting Hack #2: NOODLES
Have you ever noticed that when you crave your favorite pasta dish, you're actually just craving the sauce? Noodles alone are bland and unspectacular. The magic, as well as the protein, is in the sauce.
Noodles, like traditional rice, are packed with calories and carbs that get in the way of your fat loss results. So, rather than just eating a bowl of sauce, try Dieting Hack #2.
ZUCCHINI NOODLES: Again, try this trick before you knock it, I'm guessing that you'll be pleasantly surprised. Wash a zucchini, and then run a vegetable peeler down its sides, creating long, wide noodles. Stop when you reach the inner, seedy part of the zucchini. These raw, zucchini noodles do not require any cooking, simply throw them onto your plate and top with your favorite pasta sauce. (Of course, I'm assuming that you're not going to use a white, cream-based sauce, but that's another article for another day.)

Dieting Hack #3: BREAD, BUNS, TORTILLAS
Cauliflower rice and zucchini noodles are all find and dandy for those meals that you prepare at home, but what about your meals eaten out? Many restaurant meals revolve around bread, buns or tortillas. These things are tasty, yet filled with calories and carbs that add to those annoying belly rolls.
That's when you turn to Dieting Hack #3.

THE LETTUCE WRAP: This trick is more popular than the first two, so you may already be familiar with it. How does it work? When ordering your meal, be it a sandwich, burger or tacos, ask that it be wrapped in lettuce in place of the bread, bun or tortilla. Most places are really cool about it, and you end up getting to eat the good part of the meal - the meat and flavors-without the carb-filled extras. If for some reason the restaurant is unable to wrap it in lettuce for you, then ask for the filling to be placed on a pile of greens and eat it with a fork.

Try these 3 Dieting Hacks out for the next 30 days, and see how quickly your fat loss results ramp up. The improved results will motivate you to workout harder and more consistently, which will then add to an even greater level of fitness.

If you aren't yet one of my clients, now is the perfect time for you to start. My focus is to get you to your goals using my results-driven method.

Simply call or email me today to set up your first workout.

5 Habits of the Fit and Fabulous

Being fit is all about the lifestyle, and not the quick fix, so let's take a glimpse at the habits that fit people have. These following five habits are held by successfully fit people...let's see if you could apply some to your own life.

1. They See Each Day with Perspective

Fail to meet your fitness goals today? Move on. Tomorrow is another day to make smarter decisions. When you wake up, rededicate yourself to your fitness goals without beating yourself about whatever mistakes you made in the past. After all, you can't change what you did yesterday. All you can control is right now. So get to it!

2. They Find Ways around their Excuses

If you've ever wondered why you can't quite get fit, it may be your proclivity for caving to pressure. And that pressure may be self-induced. Fit people do not give into excuses for why they shouldn't exercise. Quite the contrary. They are continually finding reasons why they should hit the gym and find pockets of time to do it-even if the trip to the gym is shorter than usual.

3. They Eat and Sleep Well

Study after study has shown the benefit of eating whole, unprocessed foods. It provides energy and strength, helps you feel full throughout the day, and makes your time in the gym as fruitful as possible. Getting good sleep is equally as important, as it keeps all your bodily systems in rhythm. Put these two fit activities together and you're well on your way to optimal fitness.

4. They Track Progress

For some, keeping tabs on health progress is about as exciting as watching paint dry. Once you get into the routine, however, you will become a believer in the power of tracking your progress. Tracking serves to both reward and motivate you, as you see that the countless hours in the gym and smart food choices lead to a healthier weight and greater strength-a.k.a. better overall fitness and health.

5. They Lean on a Fitness Professional

The final thing fit people do is rely on someone with lots of know-how in the realm of fitness. This is why my clients have such a high success rate in achieving their goals - because I make sure that they stick with it! I have a sincere interest in your overall health and well-being and know how to help you reach the goals that can seem so far away when you're trying to achieve it on your own.


Emotion Creates Motion

Can you remember a time when you felt completely discouraged with your body? It's easy to beat yourself up when the body that you have is miles from the one you want. When negative emotions flood over you resist the urge to get down on yourself, rather turn the tides in your favor. You may have heard the expression 'emotion creates motion'. This is a very powerful tool. Channel your dissatisfaction with your body into 'motion'. Take control of your body and put a plan into action.

Personal Trainer Louisville KY

4 Habits That Can Change Your L1FE

ONE BODY . ONE L1FE

Want to Change? Here's how...
Do you think that you have more potential than you're living up to?

How will you harness your potential to create the very best you? I recommend using the teachings of Dr. Maxwell Maltz in his legendary book 'The New Psycho-Cybernetics'.

Dr. Maltz created the original science of self-improvement and success, so who better to turn to when you're ready to take your life to another level. His teachings have stood the test of time.

Take the following and make a change for the better:

1)Use Your Imagination

If you thought that imaginations were only valued in preschool, think again. One of the key points in 'The New Psycho-Cybernetics' is the technique of using your imagination to reprogram and manage your self-image.

You may have been exposed to self-improvement strategies that tell you to 'act as if' or to 'fake it till you make it.' Those typically don't work because your self-image is still the same.

According to Dr. Maltz, your self-image is the key to changing your actions and habits. If you want to lose 50 pounds, you first have to think of yourself as someone 50 pounds lighter.

Spend time in your imagination. See yourself 50 pounds lighter. Experience a day in your life at this slimmed down size. Imagine everything down to the smallest detail.

According to Dr. Maltz, this imagination time will begin to change your self-image to that of a person 50 pounds lighter, and your actions and habits will fall into place.

2)Reject Negative Thoughts

Negative thoughts will undoubtedly arise as you use your imagination to see your ideal self. "I'm not really going to lose 50 pounds." "I've tried losing weight before and it never works. I'm always going to be overweight." "This imagination stuff is bogus. It won't work for me."

Dr. Maltz says that the instant you receive a negative thought simply dismiss it. Don't spend any time on it at all.

The quicker that you dismiss negative thoughts, the less impact they will have on your self-image. Also you'll find that fewer and fewer negative thoughts arise once you get into the habit of dismissal.

3)Be Nostalgic For The Future

It's so easy to be nostalgic for the past, especially when you only remember the good stuff. But what good does it do for you to wish for things that are long gone?

Dr. Maltz recommends developing nostalgia for the future.

In your imagination you've already lost the 50 pounds, so start pining for the future! Your self-image will lock onto that picture and your nostalgic feelings will fuel the fire.

4)I'm The Kind Of Person That...

What kind of person are you?

I'm the kind of person that loves sweets.
I'm the kind of person that hates exercise.
I'm the kind of person that can't lose weight.
OR

I'm the kind of person that eats fresh and healthy food.
I'm the kind of person that keeps fit.
I'm the kind of person that maintains an ideal body weight.
Your self-image will fulfill any label that you put on yourself. The power is all in your hands.

If getting fit is something you'd like to do this year, then call or email to set up a consultation. I'm the kind of person who LOVES to see clients like you achieve their goals!

Weight Loss & Lifestyle Change Louisville KY

Chili-Roasted Salmon and Veggies

One Body Meal Planning

What's for dinner tonight? I have a delicious recipe for Chili-Roasted Salmon and Veggies to share with you that's quick, satisfying and might be just the perfect recipe to cook up for dinner tonight.

The best dinners to fuel your fitness results are a combination of fresh, fiber-rich vegetables and quality protein, like this Salmon and Veggie dish. Enjoy!

What you need
Serves 4

¼ cup fresh lime juice
1 teaspoon minced garlic
1 Tablespoon chili powder
1 Tablespoon ground cumin
1 Tablespoon olive oil, divided
4 (5-oz) salmon fillets
2 zucchini, sliced into half moons
1 yellow bell pepper, thinly sliced
1 red bell pepper, thinly sliced
1 poblano pepper, thinly sliced
1 small red onion, thinly sliced
sea salt
black pepper

For the Creamy Mustard Sauce:

2 Tablespoons coconut cream
1 Tablespoon Dijon mustard
1 teaspoon fresh lemon juice
1 Tablespoon fresh chives, minced
1/8 teaspoon sea salt
1/8 teaspoon black pepper
1 teaspoon water

Instructions

1. Preheat the oven to 425 degrees F. Lightly grease 2 large rimmed baking pans with olive oil. Arrange the salmon fillets on one of the pans and generously season with salt and pepper.

2. In a small bowl combine the lime juice, garlic, chili powder, cumin and 1 teaspoon of the olive oil. Pour half of the spice mixture over the tops of the salmon fillets.

3. In a medium bowl toss the zucchini, bell peppers, poblano pepper and red onion with the remaining 2 teaspoons of olive oil and with the remaining spice mixture. Spread the veggies over the remaining pan and generously season with salt and pepper.

4. Place both pans in the preheated oven for 20-30 minutes, until the salmon is flaky and the veggies are tender. Mix the mustard sauce ingredients in a small bowl and serve over the salmon. Enjoy!

Nutrition
One serving equals 572 calories, 26g fat, 21g carbohydrate, 8g sugar, 30mg sodium, 8g fiber, and 61g protein

I hope that you get a chance to give this recipe a try this week. Remember that I'm only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout - I'd love to help you achieve your best body ever!

Talk Soon,

Collin Kendall

Salmon Recipe Meal Planning Louisville KY

Vacation Recovery Plan

August 19, 2019

So you went away, saw a new part of the world, and now you're back. You ate, you drank, you relaxed, and then you ate some more. And now it's time to face the music.

As you wake up on Monday morning after your week of less-than-healthy eating... Your body is puffy and bloated. Your joints are achy. Your clothes feel tight.

Maybe you are feeling that way right now.

Here are 5 steps to recovering from your vacation and getting back on track with your fitness goals:

Step One: Focus

Your vacation happened. You ate things from the "never eat these" list, you drank more that you should have...but now it's over.

Draw a line in the sand. You're back home so the bad eating stops now.

If you're serious about your fitness goals, then your vacation was the exception, and not the rule. Don't beat yourself up for letting loose on your trip. Simply get back up, dust yourself off and get focused.

Step Two: Hydrate

While travel days can take on many forms, the end result is most often dehydration and water retention. The only way to restore your balance is to get hydrated.

Your first priority in getting back on track is to drink plenty of water throughout your first few days home. Start with a tall glass of water in the morning, and carry a water bottle with you to sip throughout the day.

Don't add any artificial sweeteners or stimulants to your water - these will sabotage your hydration efforts. For flavor, add sliced fresh fruit, herbs or vegetables to your water, just like at the spa.

Step Three: Cleanse

For your first few days home I need you to be extra picky about what you eat. Stick with only whole, real foods like fruits, vegetables and lean meats. Whole, real foods will help to restore balance and block out cravings.

Don't eat any packaged foods for the next few days. This means no snack foods, processed meat slices, dairy, baked goods or alcohol. Try the recipe for Quick Chicken Stir Fry below - this is a wonderful, whole food dish.

Step Four: Rest

As relaxing as vacation days are, most end with the feeling of exhaustion. Make catching up on sleep a priority over the next few days.

When your body is low on sleep, it becomes easier to make poor eating choices. You're also less likely to get back into your workouts if you don't give your body a chance to rest.

Aim for getting a full 8 hours of sleep each night.

Step Five: Exercise

It's time to sweat out all those vacation indulgences. So lace up your athletic shoes and put on your favorite gym clothes. When you start your first workout, ease in slowly. Take the time to warm up and stretch your muscles before powering up to a solid 30-minute routine.

I have just the exercise plan for you - one that will not only help you recover from your vacation, but will help keep you motivated and going strong in the future.

If you haven't joined yet, now is the perfect time for you to start. Together we will get you to your goals with my results-driven method.

Simply call or email me today to set up your first workout.

The Power of This Moment

August 12, 2019

Are you still looking forward to the day that you'll be lean and fit?

Do you tell yourself that you'll start living healthy tomorrow? Or next week?

After you've had just one more pizza dinner and one more lazy day on the couch...

Then you'll commit yourself to eating healthy and exercising daily, right?

It's time to realize that this way of thinking is a sneaky little trap. One that has fooled all of us at some point.

You see, when you put off healthy living to some designated day in the future, you're putting the responsibility of action on your future self. Tricky, since your future self doesn't even exist yet.

Only you, in the present moment, are capable of making action happen.

Being fit and lean is the result of thousands of healthy choices - all made in the present moment.

So give your future (fictional) self a break and start making real, tangible progress towards your goal - right now, in this moment.

Begin right now by calling or emailing today to get started on an exercise program that will enhance your life and bring your goals from fantasy to reality.

Your Fad Diet Nightmare

August 5, 2019

Have you noticed how people jump onboard with a popular fad diet, lose 5, 10 or even 20 pounds...only to gain it all back and then some. Why does this happen? It's actually a simple concept, and once you understand it you will be forever saved from the tortures of yo-yo dieting.

Fad diets saddle you with unsustainable calorie restrictions and some even cut out entire food groups just to produce that short lived drop in weight-a process that is actually harmful to your long term metabolism. The fad diets also ignore one major component to shaping up: exercise.

You see, most fad diets operate on one age old premise: cut calories, cut calories, cut calories. By restricting the type and amount of food consumed the fad dieter usually sees an immediate drop in weight. If only it stopped there...

But it doesn't stop there. Life continues, and the fad dieter returns to their pre-diet eating habits-with one major difference in their body due to the sudden drop in pounds. Their calorie requirements have gotten smaller.

In practical terms this means that the dieter will begin gaining weight even though they are eating their normal pre-diet portions. And since exercise hasn't become a part of their routine, the unneeded calories will result in pounds gained. So what's a dieter to do? Find a brand new diet to follow-right? Wrong.

There is a way to drop pounds and firm your body, but you won't read about it in the next diet book or hear it on the news. The solution to your fad dieting nightmare is a lifestyle change.

What is a lifestyle change? To change your lifestyle means to replace unhealthy habits with healthy ones, and to do so consistently. It isn't something you do for a week or two, only to revert back your old ways-a lifestyle change redefines who you are.

I know this is starting to sound like some heavy stuff, but hear me out. Changing your lifestyle from one that is unhealthy to one that is healthy will be the best thing that you ever do for yourself. Trust me, I help people like you make this change every day with amazing results.

Fact: The shape of your body is the direct result of your current lifestyle.

So how do I change my lifestyle? That is a great question, and the answer is actually easier than you might think.

Most people who are unhappy with their bodies are really only holding on to a few bad habits. Once these destructive habits are identified and then replaced with healthy habits their body naturally transforms from one that they loathe to one that they are proud of.

In other words, to get the body that you want simply determine your unhealthy habits and replace them with healthy ones. Here are the most prevalent unhealthy habits:

The habit of inactivity.Failing to exercise on a consistent basis is one of the most destructive obstacles for your health and figure. (The key word here is consistent. If you aren't exercising at least 3-4 times each week then you own this habit.)
The habit of overeating. Consuming calories in excess of your daily caloric needs is one of the main reasons that more adults are overweight today than ever before.
The habit of empty calories. Filling your diet with foods that hold little to no nutritional value is a great way to expand your waist. (Hint: if a food item is made up of mainly sugar and/or fat consider it 'empty' calories.)
You can lose weight and improve both your appearance and your health.
You can look and feel great.
You can transform yourself into the person that you've always wanted to be.

Don't let another day go by that leaves you a slave to unhealthy habits. Take action now. Call or email me today and together we will recreate your lifestyle and redefine your body.

By the way, I should mention another deadly habit that destroys too many people's dreams. The habit of procrastination.

How many times have you told yourself that you will start eating healthy tomorrow? How many times have you promised that you would call me to start your personal training program? Each day that you succumb to the habit of procrastination is a day that pulls you farther and farther from your goals.

Break that nasty habit of procrastination-contact me today.

5 Habits of the Fit and Fabulous

July 29, 2019

Being fit is all about the lifestyle, and not the quick fix, so let's take a glimpse at the habits that fit people have. These following five habits are held by successfully fit people...let's see if you could apply some to your own life.

1. They See Each Day with Perspective

Fail to meet your fitness goals today? Move on. Tomorrow is another day to make smarter decisions. When you wake up, rededicate yourself to your fitness goals without beating yourself about whatever mistakes you made in the past. After all, you can't change what you did yesterday. All you can control is right now. So get to it!

2. They Find Ways around their Excuses

If you've ever wondered why you can't quite get fit, it may be your proclivity for caving to pressure. And that pressure may be self-induced. Fit people do not give into excuses for why they shouldn't exercise. Quite the contrary. They are continually finding reasons why they should hit the gym and find pockets of time to do it-even if the trip to the gym is shorter than usual.

3. They Eat and Sleep Well

Study after study has shown the benefit of eating whole, unprocessed foods. It provides energy and strength, helps you feel full throughout the day, and makes your time in the gym as fruitful as possible. Getting good sleep is equally as important, as it keeps all your bodily systems in rhythm. Put these two fit activities together and you're well on your way to optimal fitness.

4. They Track Progress

For some, keeping tabs on health progress is about as exciting as watching paint dry. Once you get into the routine, however, you will become a believer in the power of tracking your progress. Tracking serves to both reward and motivate you, as you see that the countless hours in the gym and smart food choices lead to a healthier weight and greater strength-a.k.a. better overall fitness and health.

5. They Lean on a Fitness Professional

The final thing fit people do is rely on someone with lots of knowhow in the realm of fitness. This is why my clients have such a high success rate in achieving their goals - because I make sure that they stick with it! I have a sincere interest in your overall health and well-being and know how to help you reach the goals that can seem so far away when you're trying to achieve it on your own.

Call or email today and let's get started on your fitness journey!

Create Lasting Change: 3 Pillars of Effective Decision Making

July 28, 2019

Have you ever acted against your better judgment? Ummmm, of course you have. We all have. Sometimes you do things that you later regret. And this keeps you from achieving that lean, sexy body that you want.

You hit snooze rather than waking up early to exercise before work.
You blow off your healthy eating plan to indulge in a hamburger and fries.
You start an exercise program only to drop out two weeks into it.
These regrettable actions prevent you from achieving your goals and keep you stuck.

Most of us are all too familiar with this frustrating paradox. It's almost as if there are two sides inside of you, raging war on each other. Your sensible side versus your emotional side. What you want versus what you do.

A psychologist named Jonathan Haidt came up with a mental model that explains exactly why you do things that you wish you hadn't - and how to take control to finally do the actions necessary to get what you really want.

"The image I came up with for myself, as I marveled at my weakness [of willpower], was that I was a rider on the back of an elephant. I'm holding the reins in my hands, and by pulling one way or the other I can tell the elephant to turn, to stop, or to go. I can direct things, but only when the elephant doesn't have desires of his own. When the elephant really wants to do something, I'm no match for him," explained Haidt in his book, The Happiness Hypothesis.

Human decision making is like a tiny rider on a massive elephant. The rider may think he's in charge, but the elephant's will always wins. The Elephant, The Rider, and The Path are a great framework for understanding yourself and what drives you. All human change depends on it.

Here's Haidt's mental model for creating lasting change in greater detail...

The Rider: is your rational and analytical side. The Rider is a visionary that has the ability to think long-term, to plan, and that is willing to make short-term sacrifices for long-term payoffs. The Rider loves to contemplate and analyze, has limited reserves of strength, suffers from paralysis by analysis, and relentlessly focuses on problems rather than solutions. Most crucially, the Rider is so small compared to the six-ton Elephant that anytime they disagree about which direction to go, the Rider will lose.

The Elephant: is made up of your emotions and instincts. The Elephant prefers the comfort and security of a well-trodden path, even if a new path leads to a better outcome - this is why it's so difficult to change your habits. The Elephant has enormous strengths: love and compassion and sympathy and loyalty. The Elephant is the one who gets things done.

The Path: is your surrounding environment, the context in which the Rider and the Elephant operate. A rocky Path makes change hard, if not impossible, even when the Rider and the Elephant work together.

There are three steps to lasting change:

Direct the Rider
Motivate the Elephant
Shape the Path
1) Direct the Rider:

Change begins with a plan, and it's the Rider who comes up with plans. Direct your Rider to analyze what's right, on what works. When you've lost weight and made progress towards your fitness goals in the past what worked for you? Focus on these bright spots rather than on potential problems related to your desired change. Once you've come up with a plan, move on. It's important to move quickly and to avoid getting bogged down with paralysis by analysis.

2) Motivate the Elephant:

In order for the plans of your Rider to succeed, your Elephant must feel emotionally invested in the outcome. Find an emotional connection that you feel deep down in relation to the goal. Don't just think about why you want to achieve your goal - feel why you need to achieve your goal.

3) Shape the Path:

Make change easy. Reduce obstacles in your life, so that the new desired behavior is frictionless. Move the barriers between you and the actions that you want to take. Lay out your workout clothes the night before. Spend time in the morning to prep all of your healthy daily meals. Get a trainer to hold you accountable to showing up to your workouts.

The key to effective change is getting the Elephant and the Rider moving together on a smooth path to success. Do this and you'll stop doing things that you later regret.

If getting into the best shape of your life is a current goal that you wish you could achieve then call or email me today. I'm here to help you direct your Rider, motivate your Elephant and shape your Path...and I won't rest until your goal has become a reality!

P.S..
One of the most overlooked ways to avoid belly fat is to get 7 to 8 hours of sleep each night. Studies continue to show that this amount of sleep is necessary in order to create the optimal hormone balance for fat loss.

When you are faced with the option of watching one more episode or getting to bed for a solid night's sleep, consider your abs and get the sleep!

Talk Soon,

Collin Kendall

Why You're Not Losing Weight

July 27, 2019

I saw an infomercial the other day for a weight loss solution targeting the frustrated people who, "fail to see results from diet and exercise." Had to scratch my head on that one.

When does diet and exercise fail?

This, of course, is a trick question. Diet and exercise don't fail.

The only way for diet and exercise not to work is if you fail to stick with it long enough for the results to show.

Plain and simple. End of story.

I've seen more clients than I can count transform their bodies through the power of diet and exercise. Without surgery. Without gadgets. Without pills.

The real question to ask, when you're not making progress towards your fat loss goal, is not why diet and exercise has failed you, but rather why have you not stuck with it?

How to stick with a diet and exercise plan...

I will not downplay the hard work that goes into sticking with a diet and exercise plan, day-after-day, week-after-week, in order to achieve a stunning body transformation.

It takes dedication, focus, energy, determination and a stubborn refusal to quit.

Make no mistake about it: losing fat is hard work!

Which is precisely why so many give up before experiencing the body that they really want to have.

So, you wonder, why are some people able to stick with the process long enough to transform their bodies while others jump ship after a few weeks?

Here are the four steps to sticking with diet and exercise for the long haul...

1. Mentally and emotionally lock on to the idea of the new, sexier, you.

You can't causally date the idea of transforming your body. This isn't a noncommittal, no-strings-attached relationship - you've got to go all in, both mentally and emotionally.

Attach yourself to the idea of a brand new you; focus on how you will feel, what you will wear and how life will improve once you achieve your fat loss goal. The stronger your feelings and mental image become, the more likely you are to succeed.

2. Keep the game plan as simple as possible.

There is no need for fancy diet plans or complicated exercise movements when it comes to dropping pant sizes. Keep your game plan as simple and boring as possible, even eating the same meals everyday and exercising at the same time for the same length (with varying intensity), until your big fat loss goal has been met.

Until your big fat loss leap has been made just stick with an uncomplicated game plan that works. Eating out should be a luxury, not an everyday affair. If you find yourself choosing at restaurants more often than you'd like-especially if you're eating all the wrong foods, cut back on your eating out ways and watch your calorie intake drop instantly!

3. Plan for the resistance.

It's naïve to think that your body transformation journey will be all smooth sailing. Realistically you will run into resistance time and time again.

This resistance will come in the form of tempting cheat meals, tired muscles, lazy friends and waning motivation. But, most powerfully, the resistance will come from inside of you. It's natural to resist change, and transforming the shape of your body is big change. Plan for the waves of resistance. See it coming before it crashes over you, and you'll be able to stand strong long enough for it to recede without hampering your progress.

4. Build in accountability.

This is the most important step by far. It is essential to build accountability into your fail-proof fat loss plan. A friend, a coach, or a mentor who has a vested interest in seeing you succeed will save you from throwing in the towel when things get tough.

The role that I fill for my clients is the accountability to keep them on their path to health and fitness with my support, instruction and encouragement. I celebrate every inch lost and every ounce of new confidence gained.

If you're not yet one of my amazing clients then today is the perfect day to begin!

Talk Soon,

Collin Kendall

3 Bonus Gifts (of Fat Loss)

July 25, 2019

When you put in the focused effort to lose weight there are certain benefits that you expect to get. You expect to look better in your clothes. You expect to have more energy. And you expect to feel pretty happy about your accomplishment.

Knowing that these benefits are waiting for you, just on the other side of weight loss, is often a strong enough motivator for you to put in the work required. However, I've found that sometimes you need even more compelling reasons to dig in and get it done. My experience with helping my clients achieve their fat loss goals has really opened my eyes to exactly what bonus gifts they gain when they lose the extra weight.

My hope is that by reading the 3 Bonus Gifts of Fat Loss below, you'll feel the driving motivation that you need to jump into fitness with both feet, and that you'll find out just how amazing and capable you've been to achieve your goal all along.

Fat Loss Bonus Gift #1: Confidence

You may not consider it a concrete benefit, but that doesn't stop confidence from being one of the most important perks of dropping fat. When you have increased confidence, you change how you view yourself and go about your daily routine. The world is at your fingertips and you are able to take on whatever it throws your way.

Additionally, when your confidence increases after losing a few pounds, you're poised to keep losing. So the confidence you gain gives you what you need to lose more weight and feel even more confident.

Fat Loss Bonus Gift #2: Better Health Today And Later

Go to the doctor with some sort of health condition, and unless it's the common cold or flu, losing a few pounds can almost always help you manage the condition better. From diabetes to heart disease to joint pain, trimming the fat from your body gives you a heads up right now. Cutting fat makes it easier to get around on your joints, reduces your blood pressure, and helps you sleep better.

As additional perks, less fat today means better sleep and better sex tonight. Since both of these improve your quality of life, taking the time necessary to shave off fat will give you the best life you could experience!

Today isn't the only time your health will improve if you lose some fat. Shed some pounds and you'll reap the rewards for years down the road. Instead of having to manage a variety of health conditions, you will be able to keep those conditions at bay.

A few health issues you can cut your risk for by cutting fat are diabetes, heart disease, joint pain, a variety of cancers, high blood pressure, and dementia. In other words, get rid of the fat today and you can avoid all the health issues in the future that requires fat loss for maximum management.

Fat Loss Bonus Gift #3: Everything Tastes Better

As you settle into your new fat-burning lifestyle that includes eating healthily and working out regularly, you'll notice something. Because you no longer overeat at the buffet or go for a second or third helping, you will begin enjoying every bite that you take. As the bite sits in your mouth, you won't swallow it before tasting or chewing. You will take your time and really savor the flavor.

And when you do start chewing your food and enjoying the flavors, your brain will have time to register when you're full and cut you off before you stuff yourself with more calories than you can burn. Do this regularly and you'll lose even more fat!

I've dedicated my career to helping people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating. I know that a healthy life is within your reach - I've seen hundreds of my clients before you do it, and I'll see hundreds after you do it. Today it's your turn.

Call or email now to get started on an exercise program that will make fat burning second nature, and will transform your body for the best.

Diet & Exercise: It's What the Doctor Ordered

July 23, 2019

That's right-he's sick and tired of telling you how important exercise is to your health because YOU DON'T LISTEN.

He's sick of explaining how so many of your health problems will improve or even disappear as the result of a consistent exercise program.

He's tired of tallying your controllable risk factors that include physical inactivity and obesity.

So why does he continue to give you the same lecture?

Because he's seen exercise change lives.

He's even seen exercise save lives.

1. Feel Great: The first thing that patients tell their doctor after starting an exercise program is how much better they feel. People don't realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better. Your energy levels boost and you feel great.

2. Pain Be Gone: Next patients notice a reduction in aches and pains. Chronic muscle and joint pain that they've lived with for years begins to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced. Your muscles and joints feel better than ever.

3. Goodbye Coronary Heart Disease: While patients can't feel this healing benefit of exercise, it is the one that saves lives. Exercise removes two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure. Your risk of heart attack or stroke is reduced.

4. Goodbye Type 2 Diabetes:Patients with type 2 diabetes gain substantial benefits from exercise. Exercise improves the body's use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program. Your blood sugar levels are better controlled.

Goodbye Sleep Apnea: Patients with sleep apnea are often caught in a destructive cycle. Their weight promotes occurrences of apnea then inadequate sleep promotes weight gain.

With all of these benefits it's hard to see why anyone would avoid exercise. What's your excuse?

I know you're tired...exercise gives you energy.
I know you're in pain...exercise alleviates your muscle and joint pain.
I know you'd rather stay in bed...exercise makes your sleep more restful.
I know you're pressed for time...exercise improves your efficiency and extends your life.
I know you don't know where to start...that's where I come in.
Reply to this email or call me and we'll schedule a consultation where I can show you the fastest and safest way to reap all of the benefits of exercise.

Then the next time you see your doctor he won't give you a lecture. Take a moment and imagine your 'ideal you'.

What does the 'ideal you' look like? How does the 'ideal you' spend their time? Who would the 'ideal you' spend time with? What would the 'ideal you' accomplish?

The distance between you and your 'ideal you' is created by laziness.

When faced with decisions, big or small, do what your 'ideal you' would do, rather than taking the easy way out.

Talk Soon,

Collin Kendall

Low Carb Spaghetti and Meatballs

July 21, 2019

So you ditched that package of high-carb noodles from your pantry, now learn to love nature's healthy noodles: spaghetti squash. If you haven't yet tried spaghetti squash then you're in for a real treat. A pile of tender spaghetti squash strands piled high with protein and veggie meatballs makes the perfect fitness meal.

What you need
Serves 12

2 pounds lean, organic, grass-fed ground beef
1 pound lean, sweet turkey sausage
4 celery stalks, diced
1 yellow onion, diced
3 carrots, diced
3 omega-3, eggs
1/2 cup almond meal
2 Tablespoons dried oregano
1 teaspoon garlic powder
dash of salt and pepper
Optional: handful of olives

For the Sauce:

14.5 oz can diced tomatoes
1 can tomato paste
splash of white wine
2 cups fresh basil, chopped
6 garlic cloves, chopped
dash of salt and pepper

For the Noodles:

1 spaghetti squash

Instructions

1. Preheat oven to 375 degrees F. Wash spaghetti squash and poke all over with a knife. Place directly on the middle oven rack and bake for 1 hour. Remove from oven and allow to cool. Once cooled, slice in half and remove the seeds. Scoop the spaghetti squash strands out with a large spoon, set aside in a bowl.

2. Throw all of the meatball ingredients into a large bowl and mix with your hands. Form into large, golf ball sized meatballs.

3. Combine all of the sauce ingredients into a medium bowl and mix well.

4. Cook with Crockpot: Place the meatballs in your slow cooker. Cover with the sauce and cook on low for 6-8 hours. OR Cook with stovetop: Place meatballs in a large pot. Cover with sauce and cook, covered, over low heat for 2-3 hours.

5. Place a scoop of spaghetti squash noodles on each plate, top with meatballs and some sauce and then throw on a few olives.

Nutrition
266 calories, 12g fat, 426mg sodium, 14g carbohydrate, 4g fiber, and 26g protein

Talk Soon,

Collin Kendall

3 Benefits of Healthy Habits

July 19, 2019

When you put in the focused effort to lose weight there are certain benefits that you expect to get. You expect to look better in your clothes. You expect to have more energy. And you expect to feel pretty happy about your accomplishment.

Knowing that these benefits are waiting for you, just on the other side of weight loss, is often a strong enough motivator for you to put in the work required. However, I've found that sometimes you need even more compelling reasons to dig in and get it done. My experience with helping my clients achieve their fat loss goals has really opened my eyes to exactly what bonus gifts they gain when they lose the extra weight.

My hope is that by reading the 3 Bonus Gifts of Fat Loss below, you'll feel the driving motivation that you need to jump into fitness with both feet, and that you'll find out just how amazing and capable you've been to achieve your goal all along.

Fat Loss Bonus Gift #1: Confidence

You may not consider it a concrete benefit, but that doesn't stop confidence from being one of the most important perks of dropping fat. When you have increased confidence, you change how you view yourself and go about your daily routine. The world is at your fingertips and you are able to take on whatever it throws your way.

Additionally, when your confidence increases after losing a few pounds, you're poised to keep losing. So the confidence you gain gives you what you need to lose more weight and feel even more confident.

Fat Loss Bonus Gift #2: Better Health Today And Later

Go to the doctor with some sort of health condition, and unless it's the common cold or flu, losing a few pounds can almost always help you manage the condition better. From diabetes to heart disease to joint pain, trimming the fat from your body gives you a heads up right now. Cutting fat makes it easier to get around on your joints, reduces your blood pressure, and helps you sleep better.

As additional perks, less fat today means better sleep and better sex tonight. Since both of these improve your quality of life, taking the time necessary to shave off fat will give you the best life you could experience!

Today isn't the only time your health will improve if you lose some fat. Shed some pounds and you'll reap the rewards for years down the road. Instead of having to manage a variety of health conditions, you will be able to keep those conditions at bay.

A few health issues you can cut your risk for by cutting fat are diabetes, heart disease, joint pain, a variety of cancers, high blood pressure, and dementia. In other words, get rid of the fat today and you can avoid all the health issues in the future that requires fat loss for maximum management.

Fat Loss Bonus Gift #3: Everything Tastes Better

As you settle into your new fat-burning lifestyle that includes eating healthily and working out regularly, you'll notice something. Because you no longer overeat at the buffet or go for a second or third helping, you will begin enjoying every bite that you take. As the bite sits in your mouth, you won't swallow it before tasting or chewing. You will take your time and really savor the flavor.

And when you do start chewing your food and enjoying the flavors, your brain will have time to register when you're full and cut you off before you stuff yourself with more calories than you can burn. Do this regularly and you'll lose even more fat!

I've dedicated my career to helping people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating. I know that a healthy life is within your reach - I've seen hundreds of my clients before you do it, and I'll see hundreds after you do it. Today it's your turn.

When you find yourself reaching for a candy bar-WAIT! Are you really even hungry? Or are you simply eating out of habit? Next time you find yourself gravitating toward a junk food fix do a short burst of physical activity instead. A dozen jumping jacks, 15 crunches, a walk around the block... you get the idea! By the time your heart rate returns to normal you will find that your craving has passed-and not only did you save yourself from empty calories, you burned extra calories as well!

Call or email now to get started on an exercise program that will make fat burning second nature, and will transform your body for the best.

Talk Soon,

Collin Kendall

Toasted Lemon Quinoa Cabbage Salad

July 17, 2019

Here's a unique new salad recipe to try, that's far from ordinary. With cabbage, green olives, chickpeas, quinoa and a lemony dressing, this salad really satisfies! It's fantastic as a meal all on its own, or to be served with a larger meal.

There are many elements of this salad that stand out, most particularly the green olives. With a creamy feel and smooth taste, these olives are a perfect pair with the lemony dressing. Don't be surprised if you find yourself making this salad time and time again - and sharing with your friends and family. Enjoy!

What you need
Serves 6

1 ½ cups water
½ cup red quinoa, rinsed well
1 teaspoon salt
2 Tablespoons extra-virgin olive oil, divided
½ head Savoy cabbage (about 1 pound), cored and thinly sliced lengthwise
1 can (15 ounces) chickpeas, drained and rinsed
3 ounces pitted large green olives, such as Castelvetrano or Cerinola, halved (about ¾ cup)
1 lemon, zested and juiced
Salt and pepper to taste

Instructions

1. Bring water to a boil in a medium pot over medium-high heat. Stir in quinoa and ½ teaspoon salt, and return to a boil. Reduce heat to low, cover, and simmer 15 minutes. Uncover, raise heat to high, and cook until water evaporates and quinoa is dry and tender, about 5 minutes (stir frequently to prevent scorching)

2. Heat 1 Tablespoon oil, cabbage, 1 teaspoon salt in a large nonstick skillet over medium-high heat, and cook, stirring occasionally, until tender and golden brown in places, about 8 minutes. Transfer to a bowl.

3. Add remaining oil to skillet. Return sautéed cabbage to skillet, add quinoa, and raise heat to high. Cook, stirring occasionally, until quinoa is toasted and crisp, about 8 minutes. Remove from heat. Add chickpeas, olives, and lemon zest and juice, and toss to combine. Season with salt and pepper. Enjoy!

I hope that you get a chance to give this recipe a try this week. Remember that I'm only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout - I'd love to help you achieve your best body ever!

Talk Soon,

Collin Kendall

Lose Belly Fat Faster Than Ever

July 15, 2019

Have you ever looked in the mirror and wished that you could make your belly fat vanish before your eyes? Unattractive fat around the stomach is one of the most common body frustrations that my new clients complain about.

No one wants a squishy stomach! Frustrating as it is, losing body fat is a slow and steady process, rather than an instantaneous fix.

However, I do have an extremely effective method for losing belly fat faster than ever, and I'd like to share it with you today...

The Two-Pronged Approach to Rapid Fat Loss. This effective, fat-melting method attacks fat simultaneously on two separate fronts for maximum effectiveness: your sugar intake and your high intensity workouts.

Prong #1: This part of the strategy requires zero extra effort on your part! In fact, all you have to do is STOP doing something that you're alreadu doing! You stop eating harmful, refined sugar, in all its forms. This means no sodas, no desserts, no packaged snacks, no candy, no mocha lattes, NO SUGAR AT ALL!

Stop and consider the food that you eat in an average day. Focus primarily on the items you habitually eat that contain sugar. It may be shocking to find out how much refined sugar you actually consume. Eating sugar is the fastest way to gain weight, so it makes sense that eliminating sugar is the smartest way to start your rapid fat loss.

Do not, however, starve yourself of healthy calories. Fill your diet with lean meats, vegetables, nuts and seeds as you cut out the refined sugar. Keep your metabolism high by fueling up on high protein, high fiber, low carb, and zero sugar foods whenever hunger strikes.

Prong #2: Here's the part of the strategy that requires some effort, but trust me when I say it's worth it. Crank up the intensity of your workouts to a whole new level.

Most people take exercise on with the slow and steady mentality - moving, pushing and pulling as little as possible while still "getting the job done". I've got some news for you...if you still have belly fat to lose then the job wasn't getting done.

If you can comfortably hold a conversation, hardly break a sweat or feel the same when it's over as you did when it began, then you're simply not pushing yourself hard enough while you exercise.

Increasing the intensity of your workouts requires focused intent. You must go into the session with the goal of pushing your body to the limit. Remember, it's a contained timeframe that will be over shortly, so bear down and deal with the discomfort. With practice you will learn to embrace the burn.

The safest and most effective way to crank up the intensity and effectiveness of your exercise time is to work with a qualified fitness professional, such as myself. I would love to hear from you!

Call or email me today and together we will get you started on your fastest fat loss ever!