Your Key To Success: Your Goals And Your Mindset

IMG_3654Your Key To Success: Your Goals And Your Mindset

Great tips to ensure continued success with your fitness related goals.

  • Today, write down what you expect to benefit from this expert fitness program after a one month period of using the program. Do the same thing, 6 months from now and again 5 years from now.   Read your notes every week or when you feel like you need more momentum.
  • Repeat at least 5 positive affirmations about your self-image out loud or under your breath every day.
  • Visualize your progress and goals directly relating to your fitness and health every day, preferably before your workout or before going to bed.
  • Welcome change into your life and change your beliefs that may limit your success.

Positive Affirmations for Goal Setting

  • I now set new and higher standards for myself and I step up to every challenge in a state of absolute certainty and unstoppable confidence
  • I increase my hunger, ambition and desire to achieve my goals everyday
  • I now eat all the right foods for optimum health, energy, and peak performance
  • My body is now trained to burn fat and build muscle
  • I consciously control my biochemistry by putting my body into peak emotional states, by healthy eating, exercise, and adequate rest everyday

Steps to Start a Fitness Blog

  1. Decide what sort of fitness blog you want to start, a personal or informational blog. Many people just want to have menus, thoughts and progress, while others have knowledge and want to share medical and nutritional information with workout plans and tips.  What works is making it personal !
  2. Use a good blog provider, like WordPress. Get to know how it works.
  3. Log your daily, weekly, monthly and overall goals. Discuss how you feel about each goal, what you still need to do to achieve it and how you feel once you’ve accomplished it.
  4. Write about the workout plans you’ve already tried, what has worked, what hasn’t, and what you would like to learn more about in the future. Leave yourself notes and progress reports to keep you motivated.
  5. Take your stats. Blog about your weight, body fat percentage, hours of sleep, resting pulse, measurements, endurance and pounds and inches lost. List your current dumbbell weights used, or any other workout statistics that can help you track your progress. You would do this at the start and then on a weekly basis.
  6. Use your blog as a way to track your nutritional facts to stay healthy and fit. You can take pictures of your meals and talk about how your energy levels are with food. The more honest about your eating habits the better.. people love to know what you are eating.
  7. Communicate with other fitness bloggers to give and get new ideas and tips to keep you motivated. One of the great things about having a blog is instantly belonging to an Internet community filled with others interested in health and fitness.
  8. Make big big plans for change! Share examples

Lots more advice and tips in my newsletter. Please take a moment to sign up.

If I can help you in any way, please contact me

Website: http://www.laganafitness.com
Twitter: http://twitter.com/RenownedCPT
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IFBB Certified Nutritionist and NASM Certified Coach
20 Years of Personal Coaching experience

 

Don’t Fall For This Hcg And Weight Loss Scam

Don’t Fall For This Hcg And Weight Loss Scam

Losing weight is not easy. In fact many would argue that it is one of the hardest things you will ever have to do. The issue is not so much that dropping a few pounds here and there is hard to accomplish, rather it is that keeping the weight off is extremely not easy. Recently people have begun to talk about hCG and weight loss as the newest method in rapidly helping people shed the pounds.

The question is does it work? To answer this we have to look at several factors.

First, let’s talk about what this substance is and where it comes from. The full name of hCG is human chorionic gonadotropin. It is basically a hormone produced by women during pregnancy and is most commonly found in their urine. Interestingly enough, this hormone is also produced during the formation of some cancerous tumors.

The thought process behind connecting hCG and weight loss is that there are potentially elements to the hormone that help stabilize a person’s metabolism and reduce hunger. Routine supplementation of it, will in theory lead to not just the loss of fat, but a more fit body overall.

That is however just the theory.

Reality seems to be a little bit different. First, there have not actually been any verifiable studies to substantiate these claims. In fact if you look online you will notice that the FDA is going after any company that tries to market hCG for weight loss purposes. The second thing you will notice about plans which incorporate this hormone for weight loss purposes is that they are always extremely low in calories.

Many of these hCG weight loss plans call for diets that are restricted to merely 500 calories.

Scientifically speaking, if anyone restricts themselves to 500 calories, they can be eating nothing but chocolate cookies and ice cream and still rapidly drop weight. It has nothing to do with what is being eaten or what supplements are being taken, and everything to do with the fact that the body is starving. As well, the rebound, when coming off a fad diet such as the HCG diet is huge! Expect to gain all the weight back and much more.

Barring any new evidence coming out that actually connects hCG and weight loss together in a substantive way, there is simply no reason to waste any money on a program claiming this hormone as a miracle worker. Now in the future might a connection be made? Sure it is possible, but as of today there are simply to many unknowns about what routine supplementation of hCG will do to the body in the long run and whether or not it has any relation to losing weight.

A diet plan needs to be structured around good whole food nutrition and exercise to have any real chance of being effective. Fad and crash diets have been shown time and time again to not work. There is no easy button or magic pill out there that will make the fat just disappear. Weight loss takes discipline and effort, not just initially, but for the rest of your life in order to never put the fat back on again.

My coaching is 100% based on feeding the muscles.  Muscles generate energy to keep your metabolism going. In no way, shape or form will you ever be starving, in fact I’ll be
surprised if you can eat all the food on your plan.
I don’t use fad diets. All my work is 100% customized to you and all food is 100% whole food based, with the exception of supplementation.

I am one of the most established coaches in Canada for physique transformation.  I have many clients in their 30s to 40s and under my guidance, they have made the most progress with me in the past year, than 10 years on their own.

Please take this time to action, what’s required of you to improve your health and fitness levels.  Please book in your no obligation free consultation with me.

Book your free 1on1 consultation today

Book your free 1on1 consultation today

How To Motivate Yourself To Succeed

changeHow To Motivate Yourself To Succeed

When it comes to work, your personal life, or even hobbies, success is a common theme. In almost every facet of your life, succeeding is based on your personal motivation. This is why it is extremely important to motivate yourself to succeed.

However, understanding how to motivate yourself can be extremely difficult. In a world where you are left to your own devices, self confidence is hard to come-by.

The first step in motivating yourself is understanding what your reward will be at the end of your motivation. If you are trying to lose weight, this might be a goal size. If you are trying to make a product, this may be a sales number or a certain amount of money. Find what it is that you are striving towards, and hold it in your mind as the most important thing in your life at that moment.

Break everything you are doing down into easy to understand steps. Each step is a portion of your goal. In this way, you will not get discouraged because the goal is so far off. Each step completed will give you a larger foundation towards your goal as well.

As an example, if you are trying to lose 30 pounds, if you set your goals in five pound increments, you will be more impressed with yourself at the 15 pound mark, than you would be if you viewed it as an aggregate goal. Instead of saying I have lost 15 pounds and have 15 pounds more to go, you can say; I have lost 15 pounds, and my next goal is five pounds, one third of that amount.

This can be applied to anything, substituting the number of steps for pounds. It also frames your accomplishments in a way that will help others understand how far you have come.

This brings us to the next point – getting others involved in your motivation. Accountability, encouragement, and support are all important when working towards a goal. If you tell your friends, family members, or acquaintances you are going to do something, you can keep them updated with your progress.

These updates give them a chance to tell you they are proud of you, to offer advice, and to give you validation during your journey. This is extremely important for your worst days. You can look back on these validations and understand that you are not the only one affected by your quest towards your goal.

You can also use their interest as motivation when you feel like giving up. The knowledge that your friends, family, or others you talk to will ask about your project, lets you know that you can’t just pretend if never existed. Instead, you can work hard knowing those questions are coming. The ability to respond positively to inquiries can make you feel like you are getting more accomplished and give you a greater sense of fulfillment.

The next step is seeing your goal completion as a reward in and of itself. Many times, people make a fatal mistake when trying to reach a goal; they give themselves rewards. While it may seem that a reward will help keep you motivated, all it does is detract from the actual goal at hand. Instead of working towards the final goal, you are working towards the first reward.

It is easy to lose motivation once you reach your goal. With rewards, you have to keep motivating yourself each time you reach a reward. You have finished out the cycle of motivation, work, and gaining a reward. This means that the end goal is not within this cycle, and lies outside of your initial motivations.

Instead, try to look at finishing each step as a reward in and of itself. You will never have to lose those five pounds again, write that code again, or make that product pitch again. Each finished step, is then able to be put completely out of your mind as you move forward.

The most important step may be believing in yourself. You are the only person standing in the way of success. So much of the modern world runs on self confidence, branding yourself, and showing others that you are worth their time. This is also one of the places you may have skimped when trying to motivate yourself to succeed.

Tell yourself every day that you are worth the goal that you are working towards. Look yourself in the face, in a mirror or in your mind, and tell yourself that you can reach your goal and that you will be able to do it with ease. If you hit a setback, tell yourself that it is temporary.

You can tape notes to your mirror, to your notes, or to your work bag. In these notes, tell yourself why you are worth the goal you are working towards. Maybe you are an amazing programmer, great at talking to people, or maybe you come from a long line of motivated individuals who will all be proud of you. No matter what the reason, you need to believe in yourself.

This will also serve to make you seem more confident during interviews, project pitches, and when networking. If you can tell people who you are worth their time, they are much more likely to help you in reaching your goals.

When it comes down to it, so much of learning to motivate yourself to succeed is self confidence. Setting your own goals, which means MAKING THE TIME FOR THEM, convincing yourself of your worth, and striving towards your goals. Good luck with your motivations, and remember that you can do whatever you turn your talents towards.

Posing for Figure Athletes

Tatiana Green

Dear Figure Athletes,

All athletes competing in the July Ottawa Classic show have to start posing and sending photos weekly. (if you not already) in your suit or bikini.. If at 12 weeks out you are not sending photos then I have no idea as a coach what to adjust with your workout, meal plan and cardio. In effect, this will put you behind in terms of progress and you may not make it.

1on1 Posing with Tatiana Green

Space is limited for posing. Posing will help bring out your strong points and help us work on
your weak points, plus it will help you work on what you bring to stage as it is the entire package.

It’s not enough to be just lean..

Figure is about lines and this is what you need to focus on…

Here is a video, of the poses you need to practice, which is OFFICIAL NPC posing
NPC is like OPA, all sanctioned under IFBB. All the posing is the same.
HOWEVER, each individual is different and your posing will need to be tweaked to
suit your own look. 1/2 inch change in your position can have a big impact on your look.
It can actually be the difference between 1st place and 5th place.

Here is the video, POSING FOR FIGURE ATHLETES

Having 1on1 Posing sessions with Tatiana will ensure your know the rules for figure posing
, look your best and feel comfortable and confident with your posing.

Please register for your OPA Membership 1 month before your comp date at:

http://www.physiqueassociation.ca/joinOPA

Please download and read the rules and regulations for your category at:
http://www.physiqueassociation.ca/about

Please see your event details at:

http://www.physiqueassociation.ca/upcomingevents/2015%20GNC%20Ottawa%20Natural%20Classic

July 4th, 2015 is the event date.

Please register for your event at least 1 month or before your comp date at:
http://www.ottawabodybuilding.com/

Please make sure hair / make-up and spray tan are all booked in ahead of time.

FIGURE IS ABOUT PRESENTATION. YOUR HAIR , MAKE-UP AND SUIT should
be a priority and should be done with professional care.

For spray tans, use a professonal artist and not the ones at spray tan salons
done by big machines. The color really sucks, lol. Book your spray tan in Now. Space
is limited.

Spray Tanning Info/Appointments:

Email: [email protected] Phone: 519-498-5094 Web: www.absolutetouch.ca

Cheers,
Coach Rob

Website: http://www.laganafitness.com
Twitter: http://twitter.com/RenownedCPT
Facebook: https://www.facebook.com/laganafitness
Instagram: http://instagram.com/RobLagana
Linkedin: http://ca.linkedin.com/in/roblagana

IFBB Certified Nutritionist and NASM Certified Coach
20 Years of Personal Coaching experience

My Review on the new Skulpt Aim device

My Review on the new Skulpt Aim device. Their website is http://www.skulpt.me/

Skulpt Aim accurately measures body fat with results closely comparing to the gold standard Hydrostatic Weighing.

Measurements are taken on four muscle groups to get a total body reading of your fat percentage.

It’s $199.99, and you can use it as often as you’d like. It also measures fat percentage on individual areas of the body to help you understand where your fat is located.

More so, it’s the world’s first device to measure MQ. Knowing your body fat and muscle quality are the only two metrics you need to truly understand your fitness.

This device blows me away. It’s much more accurate than Bioimpedance “Smart Scales” or devices and much more accurate than calipers. I’m a competitive bodybuilder. My goal is to build muscle and reduce bodyfat for competition. The Skulpt Aim helps me track individual bodyparts. This is a huge help because I can further customize my training plan around my strengths and weaknesses.

Why a Personal Trainer in Ottawa Can Help Improve Your Body And Mind

Lagana Fitness Gift Certificates
Why a Personal Trainer in Ottawa Can Help Improve Your Body And Mind

Gift Certificates Are Available, Please contact us to obtain a gift for your friends and/or family.

Personal trainers do much more than get you into shape. A person who stands by your side and acts as your guide as you begin to transform your body is someone who is helping you develop into a more well-rounded individual. In essence, a personal trainer in Ottawa is more than someone who is helping you lose weight and get lean, they are a person who will help you achieve the type of body you wish to live in. Previously, losing weight or getting into shape may have been a task that proved too difficult for you to accomplish on your own. A trainer can help provide you with the motivation and consistency necessary to push your body to workout regularly. The two most important factors to consider when making an attempt to get into shape are consistency, and balancing your diet, both of which your trainer will help provide guidance on.

Personal trainers are much more than people who are knowledgeable about what types of workouts to complete to build muscle and lose weight. These professionals have extensively studied the human body and know what types of exercises work best for people with different body types, ages, and even for people with predisposed medical conditions. All of these play a factor on how you should conduct yourself as you begin to workout. Listen to your Ottawa trainer to get an idea of the types of exercises someone with your fitness level should complete on a daily basis.

Living in the capital of Canada presents a variety of distractions. Enjoying leisure activities away from the gym or working out is easy. Additionally, there are so many great places to eat it can be extremely difficult to figure out how to balance your life properly to work towards getting into shape. Speak with your trainer to learn about how to balance working out on your own and going out to have fun; they will also tell you how you can still go out and enjoy quality meals but how to maximize your nutrition to be able to build muscle, get lean, lose weight, and do whatever it is you’re interested in to reshape your body. In Ottawa, the personal trainers help give you suggestions on how to rethink your lifestyle to improve your chances at losing and maintaining your weight. Whether you believe it or not, every workout you complete and meal you eat plays a big factor on how well your body is able to properly get into shape. A few cheat meals and workouts missed a week can make the biggest difference in your overall efforts to reach your fitness goals. Personal trainers help give you the mentality necessary to have the mental fortitude to commit to your fitness and achieve your fitness goals.

Helping you move away from you comfort zone as you workout is a specialty all professional trainers know how to achieve for their clients. Everyone who has worked out regularly in the past has a particular routine they practice regularly. While there is nothing wrong with having a routine, the body does become used to working out the same muscles in the body; meaning, if you workout the same areas over and over the rate at which you will get fit will slow. A personal trainer Ottawa is here to guide you on learning new methods to practice during workouts. The more advanced you become with working out and the longer you remain with the same trainer the more workouts you will learn to complete. Take note of all the workouts you practice for use at a later date.

Working out alone is a fine way to figure out the limits of your body. What many people do not realize is they can probably healthily push their body a bit more to get even fitter. Personal trainers act as motivators to keep you focused throughout all workouts. Avoid becoming discouraged when your personal trainer Ottawa begins to speak up and possibly shout at you to push yourself further. All the trainer is attempting is to be the voice of encouragement that can help you tap into your true potential. At times, people can run faster, do more squats, push ups, or do any type of exercise at an elevated level with more motivation if they choose to, but people get so comfortable in their bodies and the workouts they complete they never push it to a next level. Hear all your personal trainer has to say and do your best to complete every single on of the workouts they outline for you. The more you are able to complete all the workouts outlined to the best of your ability to quicker you will get into shape.

Speak with your personal trainer in Ottawa to learn what types of meals are ideal for reaching your particular fitness level. Every person has a different diet he or she should follow in order to achieve their fitness goals. For instance, someone who is interesting in gaining muscle is going to want to eat more protein, a decent amount of complex carbohydrates, and good fats. Yet someone who is simply interested in losing a significant amount of weight should focus on a diet moderate in protein and moderate in carbohydrates. Each person has a different goal as they begin to workout. Figure out your goals and speak to your trainer to learn what types of foods will be the most beneficial to eat during the week. Listening to a trainer about what foods to eat for breakfast, lunch, or dinner can really sit in your mind after you listen to someone who is successfully fit. Reading different diets online is one thing, having a personal trainer hold you accountable for the types of meals you eat is entirely different and more motivational. If necessary, your Ottawa trainer can help you write down a schedule for what to eat and when before and after meals, and all throughout a given week.

Paying for someone to teach you how to workout can be the biggest motivator to get you to attend every workout you’re scheduled to complete. The difference between attempting to workout on your own and being held liable by someone may be the one thing you need to help you consistently exercise. Knowing that your money is being used to help you get fit in conjunction with having to actually meet with someone at a specified place and time can be all that is necessary to motivate you to workout. The biggest obstacle most people face when attempting to reach a fitness goal is inconsistency. Working with a trainer gives you specified times you designate to workout each week, allowing you to plan your schedule accordingly.

Gaining knowledge for how to properly workout is a valuable skill to use for the rest of your life. Remember, your personal trainer is not going to workout with you for the rest of your life, but the workouts you learn can. Commit yourself to work with your trainer to practice proper form. Failing to workout properly can damage your body, or hinder your ability to build muscles and shed excessive weight. At first you might become frustrated as your trainer makes you redo certain workouts you are completing out of form, but they are simply trying to make you form good habits during your workouts. Keep in mind at first you are most likely not going to have superb form. Commit yourself to the process of allowing your body to become conditioned with working out and moving in a way that helps you practice proper optimized form and in time you will truly get an idea of how to workout your body.

Safety is a priority for all personal trainers. Workouts and meal plans are designed with safety first. Should you become injured a trainer can help you seek medical attention. Also, a professional trainer can still help you workout should a part of your body be damaged. With an extensive amount of knowledge about the human body trainers know which types of exercises should still be safe for you to complete despite an injury. Trainers listen to you and develop a specialized workout plan for each of their clients. Every workout you two complete is designed specifically for you, so the trainer really gets an idea of who you are as a person and what your body is capable of accomplishing. The relationship established with a personal trainer can be the biggest motivating factor in helping you feel comfortable with working out. Often times people are not comfortable working out due to a lack of confidence. Yet when someone is on your side and encouraging you to complete certain workouts the act of working out does not seem like a chore, it becomes something fun to look forward to. Open up to your personal trainer and build a relationship with them to help both of you feel comfortable during your workouts. Team up with a personal trainer to reap the benefits they provide and your future will look very promising.