Top 5 Weight Loss Mistakes

Here are Exercise Expert Josh Gould’s top 5 weight loss mistakes.

1. Cutting too many calories! This is number one for a reason. Since weight loss is relative once you go down in calories there is no turning back. Look to eat nutrient dense foods instead.

2. Insufficient cardio. Stop doing low intensity, long duration cardio. Every time you perform the same cardio it becomes less effective. Try high intensity interval training (HIIT) and cut down your time and body fat!

3. Cheating on your diet. I am not surprised to find out that everyone knows that a cheat meal can help with dieting (any excuse to eat badly). Take it for what it is: a cheat MEAL. That means one per week, not day, and cheat meal does not mean cheat day!

4. Not eating breakfast. Skipping a meal can make you gain weight? Yes! Skipping meals slows down your metabolism especially after the body fasts all night. Eat or drink something upon rising.

5. Bad Beverages. Just because you don’t chew it doesn’t mean it has no calories, and those calories are usually sugar! Remember that alcohol has almost twice as many calories per gram as sugar!

Biggest Loser "Winner" Pete Thomas

Last week I had the opportunity to meet Season 2-Biggest Loser "Winner" Pete Thomas at the Ron Winans Heart of Champions 5K/10K Race in Detroit.

Pete lost 185 pounds in nine months. He dropped 102 of those pounds off the ranch while he was back home in Ann Arbor, MI.

Here's a few tips he gives on eating smart.

■Recognize your emotional or stress eating patterns
■Set up modifications to help you manage your stressful and emotional eating situations.
■Begin to create and practice healthier eating practices for daily life.
■Create different eating plans and practices for different situations
■Plan ahead for reoccurring food related events in your life such as office parties, holiday gatherings etc.
■Repeat the above positive behaviors until they become second nature.

For more info Pete go to his website at www.winningman.com

2010 Ron's Heart of Champions Race

Many churches and charity organizations across the country are starting to hold 5K runs. For example, once again, I participate in the Ron Winans Heart of Champions 5K Run in Detroit. It is an enjoyable and unforgettable weekend. Each year Pastor Marvin Winans of Perfecting Church gives his red carpet treatment all weekend long.

The run is a blast and well over 800 people participated, include Gospel Artist Bebe Winans and Biggest Loser Winner Pete Thomas. The course at Detroit’s Belle Isle Park is very scenic and challenging.

This brings me to my next point. I urge you to participate in a 5K run in your area. These runs are very popular and you will find that there is one held every weekend somewhere nearby.

Here are five benefits in getting involved and training for a 5K:

1. It will help with weight loss, fighting aging and disease, and with generally staying healthy.
2. It will give you confidence and build character. It will also relieve stress and boost your attitude.
3. It will allow you to enjoy the outdoors and create a release of endorphins that can cause euphoria (runner’s high), or just a general sense of happiness.
4. You will have a blast and experience a sense of accomplishment.
5. You will benefit your church, the community and its culture.

Training for a marathon or a triathlon is great, but it takes a lot of hard work, dedication and most importantly, a lot of time. If you are like most people, your time is very valuable, but at the same time working out and exercising is very important. That is why I suggest that you train for a 5K run.

Here are three reasons why I love training for a 5K race:
1. It does not take up a lot of your time - you run an average of only 13.5 miles per week.
2. It is less taxing on your body – It takes me a long time to recover after running a marathon. I can recover from a 5K in a day or two.
3. It is a way to track your progress – You can try to improve your time during every race.

If you follow a good 5K training program, I strongly feel you will be able to complete your first 5K and be clocked at a competitive time within eight weeks.

Are you ready to get started? I hope you are excited. Training for a 5K will give you confidence and character. It will also relieve the stress and boost your attitude. Get off to a running start!

MVP 28 Fat Flush-WHAT TO EXPECT

The MVP 28 Day Fat Flush program is a fun and challenging program designed to help you lose weight and get in shape.

What To Expect- The MVP 28 Day Fat Flush is unmatched in terms of results and intensity. As a result, your body will be challenged like no other group fitness class. Existing injuries may be aggravated and/or new injuries may occur. If you have any question about your ability to participate in this program, please consult your physician and the instructor. You are responsible for any accidents or injuries from participation in the program. If you experience any abnormal discomfort, stop exercising immediately and alert the instruction.

If you show up to the workout well fueled and push yourself to the best of your ability, then you can expect excellent results at the end of the 28 days. You will be challenged regardless of your ability level of fitness. This program is designed to challenge participants individually.

For example, if we are doing sit ups, you will be asked for 60 seconds of your best effort, not a specific number of repetitions. The advanced and beginner client can apply 100% of their effort and not be held back or overwhelmed. You will not be competing with others. The workouts and intensity will be progressive over the course of the class. If you adhere to the program, you will see major results.

How To Prepare For Class. You should wear clothing appropriate to exercise and the environment, please bring a towel, exercise mat and water. It is very important to eat and be well hydrated before class. It is also very important that you drink water and eat a light and healthy meal before the start of each workout session.

Class Etiquette. Please arrive on time to your workout. It is important to warm-up prior to exercise to reduce the likelihood of injury. Please note that tardiness may cost you and your fellow 28 Day Fat Flush members 60 seconds of push-ups.

Missed classes and refunds. You may use the other area MVP Boot Camp programs to make up missed session within two weeks of the absence. A complete schedule can be found on our website at www.mvpfitness.net. There are no refunds.

Inclement Weather Policy. In the event of inclement weather, class will be cancelled. Information on the status of class during inclement weather will be available by calling 314-831-7505. Notice of cancellation for classes will normally occur prior to one (1) hour before the schedule class time.

You may feel a little overwhelmed at the beginning of the program but you will leave each session with a great feeling of accomplishment.

CONGRATULATIONS, YOU HAVE TAKEN THE FIRST BIG STEP TO A BETTER HEALTH!

Four things I learned on my 1st Tri

I can mark off competing in a Triathlon from my bucket list.

My 1st Tri was Sunday morning, August 1st. The swim was a killer, the bike ride
was murder and the run was cut throat. But I still alive.

I just thank God for what He has done, for what He is doing and
for what He is going to do!

Here are 4 principles I learn while training for the Tri. These
concepts are transferable, you can use them in every aspect of your
life.

1. The will to win - We all have dreams. But in order to make
your dreams come true, it takes an awful lot of determination,
dedication, self-discipline, and effort.

2. The desire to succeed - I just learn how to swim 8 weeks ago. It
is a great challenge to learn something new. Always remember...
don't go into something to test the waters, go into things to make
waves.

3. Personal excellence - Whatever you do, don't do it halfway.
Your whole world will improve if you work on improving your
business, your life, your relationships, your finances and your
health. And finally....

4. The urge to reach your full potential. Who are we? We are
children of God. Our potential is unlimited. Our inheritance is
blessed. May we must always honor that inheritance -- in every
belief and action.