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. What kind of a person do you want to be in 2012?

Breakfast provides the fuel that is needed by all bodies to start the day. When your child wakes in the morning, his or her tank is empty and it is time to “break the fast” so to speak.
Food gives the energy needed to function mentally and physically. Don’t believe it? Consider this: Studies have shown that children who eat breakfast before school perform better on their reading and math scores, have longer attention spans, visit the school nurse less frequently, and are better behaved in class.
As if improved school performance weren’t reason enough to get your kids into eating breakfast, kids who eat a healthy breakfast are better able to get the daily nutrients they need. They are more likely to eat recommended levels of essential vitamins and minerals such as calcium; magnesium; phosphorus; riboflavin; folate; iron; and vitamins A, C, and B12. Breakfast-consuming children also have lower cholesterol levels.
Some kids, especially teenagers, skip breakfast because they’d rather sleep in or because they think skipping breakfast will help them lose weight. Unfortunately, skipping breakfast to lose weight is a myth.
In fact, those who don’t eat breakfast are more likely to have a greater body mass index (BMI) than those who do, since skipping breakfast makes kids so hungry they eat extra calories later in the day to make up for their skipped morning cuisine.

Easy, Healthy Options

Why aren’t your children eating a healthy breakfast each day? If it’s because your family is too rushed in the morning or you think you don’t have extra time to make them a homemade nutritious meal, it’s time to change your thinking. There are plenty of easy, fast, healthy foods to have readily available for your kids to grab and eat on the way.
Any food is better than no food for breakfast, but healthy foods give your kids the energy they require to make it until lunch. A great way to knock out breakfast is to handle it the night before by hard-boiling some eggs. Hard-boiled eggs are a great source of protein and are fast and easy in the morning.  You can also get shelled hard boiled eggs at Trader Joes, and regular hard boiled eggs at Wawa
You can also keep some small yogurt containers in the refrigerator for your kids to grab on the go (get the Fage Greek Flavored Yogurts). And of course, keep whole-grain bread (Ezekiel), Thomas Whole Grain English muffins, or bagels on hand to toss in the toaster.
You can also warm up microwavable oatmeal (not instant get rolled oats or better yet Steel Cut Oatmeal). Keep whole-grain, low-sugar cereals (Try the Kashi Go Lean Crunch cereals) on hand that kids can eat with low-fat milk or yogurt. And lastly, keep fresh fruit such as apples, bananas, and pears readily available to eat on the go.
These are all nutritious options that are easy for moms or even kids to make themselves.

Good Start

So before rushing out the door tomorrow morning, make sure to give your kids a good start to the day. Fuel them up with a quick, healthy breakfast. They may not thank you, but their stomachs, minds, and teachers will.
Healthy eating goes hand in hand with maintaining a consistent and challenging exercise program. Call or email me today to get started on one of my programs that will get you feeling younger and more energetic than you thought possible.

Here is a great Must Have Breakfast Video  http://personaltrainerincherryhill.com/cherry-hill-personal-trainer-reveals-his-diet-secrets/

Weight Gain season begins now and runs straight through New Year’s.

The next two months will bring ample opportunity for you to expand your waistline. Of course the choice is yours.

Why discuss it now and not mid way through December? Because now is your opportunity to plan for the weeks ahead. Once the craziness begins, you’ll be too busy to put a plan into action.

So let’s take this moment of clarity, this calm before the storm, to outline a two-part plan that will save your waist from unwanted holiday inches.

1) Part One: Your Exercise Plan. Exercise is the first thing people cut when they get busy, and the holiday season is notorious for empty gyms. This year do something different—obligate yourself to exercise. Promising to yourself won’t do it, you need to promise to others so that you won’t drop the ball.  Join our Fit-4-Life 90 Day Weight Loss Challenge www.CherryHillWeightLossChallenge.com

• Sign up to work with a fitness expert – This is the perfect solution for consistent, challenging and effective workouts. I’ll give you the attention and assistance that you need to power through the holidays in better shape than ever – talk about motivating!
• Join a class – You won’t be as effective exercising on your own during the busy holiday season, so join a class for accountability. Find something challenging that gets your heart rate elevated and uses strength training.
• Get a serious exercise buddy – Some friends can be an awesome help while others end up pulling you down. When looking for an exercise buddy consider the following questions:
  - Do they share your fitness goals?
  - Are they fairly encouraging?
  - Do they give up easily?
  - Are they at your fitness level?

2) Part Two: Your Diet Plan.The holidays offer ample opportunities to indulge, so you need to hammer down some guidelines before hitting that buffet line. I’m not saying that you shouldn’t indulge in any seasonal treats, but use moderation. Don’t use the holidays as an excuse to eat until the point of being uncomfortable – will you really miss that bloated feeling? Decide which treats to cut out this year.

• Don’t bring edible treats to the office or to parties. You know that the leftovers will come home and you’ll end up eating far more than your share. This year do everyone a favor by not gifting fattening treats.
• When faced with a buffet line, load your plate first with greens, vegetables and lean meats before breads and heavier foods. Also drink water with your meal and keep alcoholic beverages to a 2-drink maximum.
• Beware of holiday drinks – most are brimming with calories. Hot drinks from coffee shops, cocktails at parties and creamy eggnog are all very enjoyable and all filled with empty calories. Stick with hot tea or unsweetened coffee.

  Everywhere you go during the holiday season brings you face-to-face with a plate of sweets. To avoid being a bore but without adding inches to your waist, try the one treat rule. Each time you’re in a social situation that involves sweets just eat one, and enjoy your treat slowly.

  You don’t have to gain weight this holiday season. The key is your mindset.

  If you approach the holidays with the mindset of, ‘I deserve to indulge and I shouldn’t have to exercise’ then you’ll enter 2012 a few pounds heavier, a little less healthy, and with lower energy than ever before.

  I believe that you deserve better. I believe that you should enter 2012 in better shape than you are today, healthier than you’ve been in a long time, and with more energy than you thought possible.

  I’m here to help – call or reply to this email to set up a fitness consultation with me. I’d love to show you how to transform your body over the weeks to come.  Join our Fit-4-Life 90 Day Weight Loss Challenge www.CherryHillWeightLossChallenge.com

Here’s what you need…

• 2 teaspoon olive oil
• 4 fillets wild caught catfish
• blackened seasoning (try Cajun’s Choice)
• 1 lemon, sliced

1. Preheat oven to 350. Lightly oil a glass pan.
2. Coat the catfish fillets in the olive oil. Generously apply the seasoning to both sides of each fillet.
3. Line the fillets in prepared pan, and top with sliced lemon.
4. Bake for 25-30 minutes, until flaky.

Nutritional Analysis: One serving equals: 160 calories, 9g fat, 120mg sodium, 0g carbohydrate, 0g fiber, and 17g protein.

A 5K race is 3.1 miles, the perfect distance for beginning runners. It’s a realistic, attainable goal that’s fun and satisfying to achieve.

Here are 5 rewards you will reap:

1) Tone Your Legs: Runners have awesome legs. Muscular, toned and tan. Training for a 5K will get you on pace for your own set of lean limbs.

Calves: Not the easiest muscle to tone in the gym, but these lanky muscles are quickly toned by running. A proper runner’s stride has your foot landing in a rolling motion, heel to toe. As you push off with your toe, feel a firm contraction in your calves. Push your calves to the limit by running in sand or gravel. No Thumping! You know your stride is stiff when you hear a thumping sound with each step. When you lightly roll your foot from heel to toe, you take pressure off of your lower back. Remember, thumping feet lead to a sore back.
Glutes: Running is a great way to firm up your glutes. To really raise your glutes take your training to the hills or do bleacher runs.
Thighs: Who doesn’t want slimmer thighs? Running does wonders for shaping and slimming your thighs, right where it counts.
2) Support A Cause

By participating in a 5K you get in shape while supporting a cause. Most 5K races are put on by charities or non-profit organizations. Many times you have the opportunity to raise funds and community awareness through your involvement.

3) Flatten Your Abs

Running burns a massive amount of calories. This means you’ll find your body quickly morphing into that of a lean athlete. Don’t over-compensate the extra calories burned by eating too many carbs. Manage your portions to reap the most belly shrinking benefits.

While running is an amazing way to transform your body, running alone won’t deliver complete results. Resistance training is an equally important part of the equation. With resistance training you get:

Raised Metabolism: Resistance training raises your metabolism for an extended period of time, even after the workout is finished. This means more calories burned. Also resistance training adds muscle to your body, which raises your resting metabolism to burn even more calories when you aren’t exercising.
Upper Body Muscle Tone: While running is great for adding lower body muscle tone, it won’t do much for your upper body. With resistance training you target the muscles of your upper body to create a symmetric physique.
Muscle Confusion: With resistance training there are endless variations of movements you can do in order to keep your muscles guessing. Never allow your routine to grow stale by doing the same motions over and over again.
4) Make New Friends

Athletic endeavors are a relaxed way to make new friends and form connections within your community. Join a local running group to assist your training or start your own group of 5K hopefuls in your neighborhood. Your group could run the 5K together for support. Who knows, you may make new friends for life.

5) Start A Habit

Although you may find it hard to believe, especially if you haven’t yet run your first 5K, racing is addicting. The satisfaction of accomplishing your goal, along with the exciting changes in your body, will likely lead you to another race. It’s not farfetched that you’ll build your training up to run a marathon.

Running is great, but as we touched on above, resistance training is essential for achieving outstanding results. The best way to get into amazing shape is with a challenging and dynamic exercise routine.

Call or email today to get started on your own exercise program that will lead to more rewards than you ever dreamed of.

You aren’t alone. In fact, many people live with unfulfilled aspirations and the self-help industry is booming.

Unfortunately, many widely used self-help techniques fail to deliver results.

Case in point: You’ve probably heard of the “Yale Goal Study” in which researchers were said to have interviewed the graduating Yale seniors in 1953, asking whether or not the students had written down specific goals that they wanted to achieve. Then twenty years down the road the researchers looked up each student and discovered that the 3% of the class who had written down their goals had accumulated more personal wealth than the other 97% combined.

Very compelling story, but complete fiction.

The “Yale Goal Study” never happened, though motivational speakers and self-help books have quoted it for years.

Best selling author and psychologist Richard Wiseman went on a mission to craft a no-nonsense response to the bogus self-help techniques. Using a diverse range of scientific data he uncovered a proven approach to achieve any goal.

The following 5 successful techniques (Do This) and 5 unsuccessful techniques (Not That) are from Wiseman’s book, 59 Seconds Change Your Life in Under a Minute.

Do This: Make a Step-by-Step Plan.
If you are serious about achieving your goal, then you need to create a step-by-step plan on how to do it.

Successful goal-achievers break down their overall goal into sub-goals. Each sub-goal needs to be concrete, measurable and time-based.

Not That: Motivate yourself by focusing on someone that you admire.
Studies show that focusing on someone you admire is not a strong enough motivator to see you through your goal.
Do This: Tell Other People About Your Goal.
How badly do you want to achieve your goal? If you want it bad enough, you’ll tell your friends and family.

This technique works on two levels. First, you’ve put yourself on the spot by letting the world in on your goal, so it’s all-eyes-on-you. Failure would be public. Second, your friends and family are there to offer support and encouragement. Don’t underestimate the psychological power of having someone in your corner.

Not That: Think about the bad things.
When you focus on the negative it becomes your reality.
Do This: Focus on the Good Things When Achieving Your Goal.
Remind yourself of the benefits associated with achieving your goal.

Make a checklist of how life will be better once you have achieved your aim. This gets your focus on a positive future, one that’s worth the effort.

Not That: Try to suppress unhelpful thoughts.
Rather than trying to erase that image of chocolate cake from your mind, learn to deal with the reality of temptation head-on.
Do This: Reward Your Progress.
Studies show that attaching rewards to each of your sub-goals encourages success.

Your rewards should never conflict with your major goal. When aiming to lose weight, never use food as a reward.

Not That: Rely on willpower.
Willpower alone rarely gets anyone to their goal.
Do This: Record Your Progress.
Make your plans, progress, benefits and rewards concrete by expressing them in writing.

Use a hand-written journal, your computer or a bulletin board to chart your progress. This process is priceless for maintaining motivation.

Not That: Fantasize about life after achieving your goal.
Daydreaming is fun, but simply fantasizing about your new life will not make it a reality.
Are you ready to achieve your fitness and weight loss goal once and for all? Call or email me now to get started on the process that will put an end to your yo-yo dieting and your fat jeans.

Now is your time to get into the best shape of your life.

50 pounds comes out to about 3 pants sizes.

Can you image how you would look 3 sizes smaller? You’d look like a whole new, younger person.

It’s actually much easier than you think.

I’m not talking about invasive, costly surgery, dangerous pills or potions, or grueling routines.

All it takes is losing one pound each week. One measly pound.

Hang with me for a minute and I will break it down mathematically. A pound is 3,500 calories—spread that over 7 days and you need a 500 calorie deficit each day to lose 1 pound in a week.

Your 500 calorie deficit can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).

Follow these steps:

•First, record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. From here you’ll need to burn an additional 3500 calories on top of your normal weekly exercise.

If you don’t currently exercise, then any new activity will count towards your 3500 calorie weekly goal.

•Second, record your normal weekly food intake – this may be an eye-opener when you see how many calories you eat in a day. Record everything honestly, since you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.
•Now divide the 3500 calories between your activity list and your food list. You could choose to eliminate 1000 calories each week and burn off an additional 2500. Or you may decide to burn 3000 calories and eat 500 fewer calories.
Here are 7 simple ways to cut 250 calories:

1.Drink plain coffee instead of a sweetened holiday coffee drink. Flavored coffee drinks are delicious but filled with way too much sugar. Drop 250 calories (or more) when you stick with plain coffee or tea instead of sugar-filled holiday coffee drinks.
2.Just say NO! to the holiday treats. A single slice of fruitcake may seem innocent enough, besides everyone is eating them at the office meeting, why shouldn’t you? You know that all those holiday treats are packed with fat and calories. For each tempting treat that you refuse to eat, imagine the 250 calories falling off of your waistline, and smile to yourself.
3.Jog for 30 minutes. Want in on a little secret? The hardest part about a simple 30 minute jog is the act of getting your shoes on and walking out the door. It’s true.
4.Exchange 20 oz of regular soda for water. You know that soda is filled with tons of sugar, so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. That’s probably the easiest way to weight gain. Stick with water and kiss those extra calories goodbye.
5.Swim laps for 30 minutes. If your response to my jogging suggestion was ‘I have bad joints’, then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy—AKA calories.
6.Eat an apple instead of a cookie. Do you always go for something sweet after dinner? While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than traditional desserts.
7.Come give my fitness routine a try. I have the whole calorie-burning equation down to a science, and I’d love nothing more than to help you achieve your fitness goal. My workouts have been known to burn up to 500 calories at a time, so what are you waiting for?
Losing 50 pounds in 12 months is very possible. Simply use the tips above to create your daily 500 calorie deficit and you’ll be shedding the weight in no time.

And if you’d rather have me do most of the work for you, then call or email to set up your no obligation consultation.

When you work with me, there’s a good chance that those 50 pounds will come falling off in less than 12 months. That wouldn’t be so bad, would it?

Here’s what you need:

• 1 teaspoon olive oil
• 1 garlic clove, minced
• 3/4 cup tomato, finely chopped
• 2 cups spinach, roughly chopped
• 1 cup egg whites
• dash of salt and pepper
• 2 sprouted grain tortillas
• 2 Tablespoons pesto (purchase it pre-made, or combine 1/2 cup walnuts, 2 cups basil leaves, 2 cloves garlic, 1/4 cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)

1. Spread a tablespoon of pesto over each tortilla and set aside.
2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.

Cherry Hill, NJ –

“We were really pleased by the turnout and the generous donations from the folks who attended.  We asked for a $10 donation to the Alexa Nawrocki Pediatric Cancer Foundation, but some folks gave twice that, and more,” says Kevin Hensel owner of Fit-4-Life, Inc Training Studio where the event was held.

“The purpose of the event was to educate Cherry Hill residents about what they can do right now to cure their muscle/joint pain without surgery or medications that just put a band aid on your symptoms and don’t address the real reason you are in pain because of postural imbalances”, states Hensel.  Certified Performance Enhancement Specialist Kevin Hensel revealed “Cure Neck/Shoulder Pain in 10 Minutes or Less”, which everyone really enjoyed.  Micheael Bress, footwear specialist, of Fleet Feet Sneaker Specialist in Marlton, NJ shared “How To Find The Perfect Sneaker, Must Know Secrets”.  Sports Podiatrist, Dr. Lee Cohen gave a riveting presentation ,”Lower Extremity Injuries, What To Do To Stop Hurting”.  “We got rave reviews from the audience, gave away over $400 in gifts and door prizes, and really had a great time,” Hensel explains.

This is all about giving back to our community and raising money for a worthwhile cause,” says Hensel.  “This money will help a local Mt Laurel family struggling to pay rent because they have a child with cancer.” 

“Being slumped behind a desk or steering wheel for 8+ hours per day, it’s no wonder all of your evil postural imbalance in time will create very predictable patterns of tightness and weakness throughout your whole body which will eventually lead to inflammation, tendonitis, bursitis, and arthritis.  Corrective strength and stretching exercises can easily and quickly alleviate most muscle aches and pains.  At our personal training studio located in Cherry Hill, NJ we specialize in identifying and correcting muscular imbalances through postural assessment, joint range of motion testing, core/strength testing, and a movement analysis.  Getting older doesn’t mean you have to accept all of your body aches and pains.  Rebel & Rebuild,” states Hensel

###

NOTE: Above is the Fix Me I’m Broken Team with the Joann Nawrocki founder of the Alexa Nawrocki Pedicatric Cancer Foundation.  I’m available for an engaging and informative interview about this event (or anything else regarding health and fitness) and can be reached at 856-751-0033.

Team Fit-4-Life, 10K Charity Mud Run

   Cherry Hill personal trainer, Kevin Hensel owner of Fit-4-Life Training Studio, dragged 5 of his friends and clients through the McGuire Air Force Base 10 K Charity Mud Run on Saturday 9/11.  Team Fit-4-Life tackled Mudd Mountain, Marsh Madness, Swamp Drop, Heartbreak Ridge, and Hamburger Hill.  Team Fit-4-Life consisted of Christina Dimacali, Joan & Evans Kerrigan, and Glenn & Millie DeShields. 

   Joan Kerrigan and Millie DeShields are both Fit-4-Life Success Stories.  Each has lost over 40 lbs and over 30 inches – they’re totally awesome.  Did I mention that they totally kicked their husbands’ butts on the Mud Run.  In a little over 90 minutes we finally crossed the finish line with a few bumps and bruises.  Glenn Deshields our Straggler Control stated ,”this is what you put me thru on Saturday. And yes, still feeling it, sprained right ankle, pulled left calf, lower back strain, gulp of fresh squeezed mud water (from Kevin low crawling in front of me) and an outdoor shower with 500 of my closest friends!”  He loved it.  Glenn and Evans are ex-military and this was especially important for them to give back to the Burlingtion County Military Affairs Committee.

   Check out all the challenges, and watch the video below.