Hartbody Health

Grab a couple of dumbbells and let's get started! #hartbodyhealth #lansdale #personaltrainer #fitover40 #fitover50 #fitover60 #fitover70

How to Lose Body Fat and Weight in your Sleep! [Maximum Results Based on Science] Find out in my new blog post (2 min read). Wishing you a Healthy and Prosperous 2021! #weightloss #fitnesscoach #lansdale #philadelphia #personaltrainer

5 Strategies to Keep your New Year's Resolutions in 2021! Find out in my new blog post (2 min read) Have a great holiday and a Happy New Year! #weightloss #fitnesscoach #lansdale #philadelphia #personaltrainer

Lazy ways to lose weight throughout the holidays! [13 tricks] Find out in my blog post (2 min read) I hope you have a great holiday season and enjoy being with friends and family! #weightloss #fitnesscoach #lansdale #philadelphia #personaltrainer

11 proven ways to lose weight with NO DIET or EXERCISE! Find out in my new blog post (2 min read) #weightloss #fitnesscoach #lansdale #philadelphia

7 bad foods that are actually good for your health! [PIZZA included] Find out in my blog post (2 min read) #weightloss #fitnesscoach #lansdale #philadelphia #personaltrainer

The REAL reason you're not losing weight! Find out in my new blog post (2 min read) #weightloss #fitnesscoach #lansdale #philadelphia

Don't miss out Black Friday 50% OFF everything until tomorrow night (Cyber Monday)! Shop online now: https://bit.ly/3pY15JZ (Use coupon BLACKFRIDAY on checkout)

As many of you may know, I specialise in helping men and women over 50 upgrade their health and transform their bodies without spending hours in the gym or following unsustainable diets. Don’t waste more of your life trying to figure it out on your own. Do it once and for all, and do it right!... Starting soon I’ll be running a FREE 20 day 2020 challenge! It’ll include daily goals to get you moving and eating better! As this is free, spots will fill up fast, so if you’re interested, just follow the link below and jump into the free Facebook group! Dare to have the body and life you deserve! Join the group here: https://www.facebook.com/groups/488285615166755/

HOW AN INFLAMMATORY DIET CAN HELP WITH ARTHRITIS AND "TWINGES IN THE HINGES" Anti-inflammatory diets are a hot topic these days- from books to blogs and posts on the internet. Eating from a list of recommended foods may help you manage the symptoms of arthritis, but it definitely won't cure it....Continue reading

HEALTHY FOODS THAT ARE MAKING YOU FAT! Here is my list of foods we have come to know as healthy choices, but are sabotaging your progress when it comes to losing weight. My client Bill was doing great in his weight loss and had already lost 20 pounds, but he hit a plateau. ...Continue reading

DEALING WITH THANKSGIVING IN A HEALTHY WAY This can be a stressful time especially for those of us who are careful about what we eat. Thanksgiving presents a whole list of issues:... 1) An overabundance of food, including some childhood favorites. My advice is to eat what you really really love and don't take things that meet that criteria. Don't feel obligated to eat everything on the table. Serve yourself appetizer or hors-d'oeuvres size portions if you want to taste something. Follow the three-bite rule on desserts. Share a dessert with someone if you like. 2) Your family environment can be challenging and the pressure to eat overwhelming. Practice saying NO- or I am saving room for my favorite part of the meal- DESSERT! You are an adult now ( although your parents still think you're 12 years old) and you can make grown-up choices that support your goals and values as a healthy eater. 3) If you are traveling you sleep, exercise and eating schedule may be disrupted. You can eat good food for breakfast and lunch and try to get out and take a walk. And try to stay on your regular sleep schedule. Just remember the true meaning of the holiday- being grateful for the abundance we have here in America. Although the food plays an important role, try to stay focused on the conversation and being thankful for the loved ones you are sharing the meal with. And to reflect on the people who are no longer with us. I hope you have a wonderful day What is your Thanksgiving holiday tradition? We always watch the Westminster Kennel Club dog show. Let me know

The Top 4 reasons you fail to stay consistent with your workouts. Consistency is king when it comes to working out. We all know this, and yet we lose momentum and default to our old ways despite best intentions.... So how can you make that happen in your busy distracted life? We all struggle with consistency - so creating a supportive environment that makes it easier for you to exercise effectively is the magic key to success. HERE ARE FOUR REASONS I BELIEVE OLDER GUYS FAIL TO STAY CONSISTENT WITH THEIR WORKOUTS AND WHAT YOU CAN DO ABOUT IT. 1) Not adapting your workouts to your age and abilities. Doing the same things you did in your 30's and 40's is not going to work as you get older and your joints become a little more creaky. You need a new long term strategy that helps you to maintain your exercise routine without injuring yourself or making things worse. You need to look forward to working out and not see it as drudgery, If you are in pain when you workout you are less likely to continue over the long haul. Be careful in taking advice from younger trainers who might not understand the aging body and brain. Seek out an older trainer who has experience working with mature people 2) You are stuck in old school traditional training methods. If you still believe you must join a gym and use weights, machines or barbells then its time for an update. I fully believe in gym workouts, however, they are not for everyone and you need to have alternate options. I am a big believer in using bands and bodyweight as a convenient portable go-anywhere option that is just as effective as using weights or machines. You have the convenience of doing workouts at home without the hassle of getting to the gym or paying for memberships. 3) You get stuck on the idea of doing cardio machines in the gym as a way to lose fat. You can go out for a nice long walk or take a bike ride outdoors and get amazing health benefits. . 4) Your workouts are not helping you remain independent until the end of your life. Training to be more mobile, agile, fall-proof and functional in everyday life is a key priority of exercise as you get into your 60's 70's and 80's. Exercise is not just about muscles but becoming better physically at living life to the fullest and maintaining independence right up to the end. I believe you can live a better quality of life by exercising - but making that happen is challenging for numerous reasons. My work as a coach focuses on helping guys be at their best physically. If you help or support in living a healthier more independent life please reach out to me and we can do an exploratory call on a course of action that is ideal for you. Message me or shoot me an email [email protected]

HOW EXERCISE CAN MAKE YOU SMARTER AND MORE PRODUCTIVE A march 2016 study in the online issue of Neurology found that regular exercise can slow brain aging by as much as 10 years. And there are numerous other studies that show how exercise helps you to be more focused and better able to concentrate on work.... Your brain is a part of your body. If your body is healthier, it makes sense that your brain would operate better. If you want to operate at the highest level, you need to take a holistic approach to life. You are a system and when you change one part it simultaneously changes the whole. Improve one area of your life and all other areas improve in a virtuous cycle. Consequently the types of foods you eat, and when you eat them to determine your ability to focus at work, Two things I recommend for an optimum body and better brain health 1) Follow the MIND diet shown to reduce the risk of dementia and improve cognitive function It also will help to improve health markers And finally, it has an impact on the amount of fat you are carrying around your middle. 2) Exercise - especially aerobics or vigorous walking can have a major impact on the blood flow in the brain. As you age the brain receives less blood from a more restricted arterial network that comes from not being challenged on a regular basis. You are also at risk for stroke if you don't do some form of exercise. Keep the blood flowing by exercising or being active on a daily basis. Find something you like to do ( or at least tolerate) and consistently make it happen every day of your life. This is so important as you age into your 60's 70's and beyond. Have a great day If you need help getting started I'm available to help www.hartbodyhealth.com

WHAT DO YOU REALLY WANT? This is a question I have been thinking about since I started reading the book "ALTER EGO" by Todd Herman. I think a lot of people ( myself included) have trouble with this question because we believe its selfish or egotistical.... But I think it goes deeper. If you looked at what you are actually longing for at the core of your being- it might be scary, uncomfortable or challenging to who you currently are. Or you might blow it off as being too hard or unrealistic. And you might be afraid that it will upset the static but comfortable place you are in right now. You might have to change the "Stories and Scripts" you have in our head about who we are and your view of the world and how you operate in it. But ask yourself what is your "superpower" - that which you do better than anyone? What are you really passionate about? What could you do all day long and enjoy? What fuels you and makes you happy? - and doestn feel like work? This question blends into all areas of our life. Physical- Am in the best shape I can be in at this stage of my life? Do my eating habits support the best version of myself? How am I emotionally mentally spiritually? How are my relationships? Friendships family significant other? Do I have time to recharge and have fun? Am I open to new experiences? Am I living in an optimum environment that supports me and keeps me happy? Work can I apply this to my work life or develop a hobby or passion outside of what I do for a living. The book Alter Ego suggests we can get better at all these areas by modeling the behavior and actions of someone we admire and who has accomplished what you want. It can be Jesus, Buddha, Superman, Bill Gates, Barack Obama or any role model/ sports hero you identify with who is crushing it in the way you want to. There is a lot more detail and exercises in the book, but I think just asking yourself in crucial situations and times of decision: WHAT WOULD ________________________DO ? Can give you perspective and clarity that you might not have up in your own head.

Can you lose your belly and gain muscle at the same time? I had an ah-ha moment about five years ago when I was finishing up with one of my first "Belly Off" diet coaching groups. There were six guys in the group and all but one of the guys did pretty well. Arnold just only saw a four pounds come off in the course of our eight weeks together while the other guys had averaged anywhere from 10- 15 pounds.... I asked him how many diets he had been on in the past and he said "All of them!" " I have been on every low calorie diet there is!" Arnold was an extreme case but hardly unique. Many of the Baby Boomer guys I train who are over 55 have done numerous diet plans over the course of their lives. 5- 6 and up to ten times! Each time they lose fat along with some muscle. But when they gain the weight back it comes as a higher percentage of fat! They have what I call the "Biggest Loser" fat loss syndrome- Your body is a survival machine and after extreme weight loss - it wants to ensure your survival by lower your metabolic rate and conserving calories in case you face that situation again, This is why Biggest loser contestants gained back their weight and have a really hard time losing it again. But you can get around this problem. The solution? Its called strength training! I talked to Arnold and recommended he begin a carefully planned weight training program to get his metabolism out of the gutter. He did the 8-week program again but added 3 days of strength training and the difference was amazing! He was able to lose another 8 pounds while changing his body composition to less fat and more muscle If you want to lose your belly this spring I am doing a new group that will include weight training to ensure that you lose the fat and build some muscle. The program will begin the week of March 25th 2019 Eight weeks to lose at least 3-4 inches off the waist and go down a few pant sizes. Email me or message me and I will give you all the details

How to stay on track when life is not going your way. I hate it when my ideal life plans get thrown off by people places and things! Isn't life always supposed to be great? Time for a wake up on that! Daily is usually 50/50 - a ratio of "Fabulous" to a "dark night of the soul" - With some gray areas thrown in the to keep the balance.... Here are my 8 simple strategies for dealing with stress, drama, and difficulties. Pick one and experiment this week. It couldn't hurt! EXERCISE Getting into a gym or going outdoors for a walk changes your environment and can positively influence your state of mind. Also if you are at home by yourself isolated it only makes things worse. MEDITATION You have already heard this one a hundred times over the past few years since it has become a popular thing. If you are wary of this being a little too woo-woo" start with the HEADSPACE app that is great for beginners. It takes just 10 minutes to see a change in your mental state. HAVE AN ATTITUDE OF GRATITUDE Make a list of the top ten things you are grateful for and see if that doesn't help to give you perspective. We all suffer from first world problems that are solvable with time and support from others. ACCEPTING VS. EXPECTING Your best-laid plans and strategies aren't working- and maybe its time to accept that and move on.! THE FUTURE IS NOW - Live in the present and stop looking to "someday" Someday is not a day of the week. Live for today but plan as if you would live to be 100. ASK: HOW TRUE IS THAT? Do you believe the stories and assumptions up in your head? Don't allow your primal brain to dictate your mood or decisions- it's like allowing a toddler to run around unsupervised with a butcher knife. LEARN TO DELAY GRATIFICATION Repeated restraint reaps rewarding results! WHAT OTHERS THINK OF ME IS NONE OF MY BUSINESS Enough said!